Your Genes or Your Lifestyle -- Which Matters Most?

If you’re searching for a plan to improve your cardiovascular health, then exercise and a healthy diet may be just what the doctor will order... but will it really make a difference if you have a family history of heart attack and stroke? Many people don’t think so, citing examples of people they know who don’t watch what they eat and yet have lived a long time, along with examples of other folks who ate healthfully yet died young from heart problems. Meanwhile we hear from health professionals that what you put into your stomach is absolutely a key to your health. So it’s a fair question: Is the diet mightier than the gene, or isn’t it?

On this point, over the years, opinions have wavered from time to time... but now we should side squarely with the health pros. Here’s why: A recent study of adult twins found that those who followed a Mediterranean diet had better heart health than those who did not.

Reverse Genetic Risk

Genes are only part of our health story, explains Jeffrey S. Bland, PhD, FACN, FACB, author of the new book, Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life. The propensity for certain health conditions that you inherit from your family is not, by a long shot, the sole determinant of whether or not most folks will get sick. Your lifestyle choices have a significant impact, especially when it comes to chronic illnesses such as heart disease.

The Mediterranean diet, rich in vegetables, fruits, grains and omega-3 fatty acids, is well known for its protective effects against cardiovascular disease. Researchers at Indiana University set out to ask a different question: Are these cardiovascular benefits independent of genes?

To determine the answer, they compared the food diaries of 276 middle-aged male twins (some fraternal and some identical) with the results of their electrocardiograms (ECGs), records of electrical activity of the heart. In particular, they looked at heart rate variability (HRV), the differences in time between heartbeats during daily activities. A higher variability is a sign of better heart function. (For information on heart-rate variability and what it means to your health, see Daily Health News, "Does Your Heart Rate Vary?", August 10, 2009.)

The researchers scored the twins’ food questionnaires according to how closely they matched the Mediterranean diet, with close adherence reflected by a high score. They found that higher scores were associated with higher HRVs -- even in the group of identical twins with shared genes and certain shared environmental factors. The authors concluded that "whether or not a person has an adverse genetic background or other risk factors for cardiovascular disease, this person would be likely to have better cardiac autonomic function if he/she follows a diet similar to the Mediterranean diet." In other words, the old excuse for eating that big slice of New York cheesecake -- "Why worry? It’s all in the genes!" -- just doesn’t stand up.

Living Healthfully Matters More

Researchers have identified many genes implicated in illnesses such as heart disease, cancer and diabetes, and recent studies demonstrate that our genes are not necessarily our destiny. Just because heart disease or cancer "runs in your family" does not mean that you will fall prey to it. In fact, Dr. Bland says that "positive environmental stimuli" -- which he defines as a healthful diet... a lifestyle that includes plenty of exercise... sufficient management of stress... and reasonable avoidance of disease-causing microbes and pollutants -- can effectively "turn off" genes that cause disease and "turn on" those that promote wellness.

More research is needed to explore the precise relationship between heart disease and underlying genetic susceptibilities. In the meantime, to positively modify your own "gene expression" against heart disease, Dr. Bland recommends...

• Make your menu Mediterranean. Adopt healthful, tasty elements of the Mediterranean diet, such as more fresh fruits and vegetables (at least nine servings daily), nuts and legumes, whole grains, two or three servings of fish a week and moderate consumption of monounsaturated fatty acids (e.g., olives and olive oil).

Dr. Bland’s advice: Eat plenty of cruciferous vegetables such as kale, broccoli, cabbage, Brussels sprouts and cauliflower. These are rich in heart-healthy fiber and nutrients such as potassium, magnesium, folic acid and vitamin C.

• Junk the junk food. Reduce your intake of processed products, items made with refined flour and sugar and inflammatory fats (trans and saturated), such as pizza, and other fast food, white bread, doughnuts, candy and soft drinks.

Dr. Bland’s advice: To reduce sugar intake and flush toxins out of your body, replace all beverages with water.

• Balance your life. Strive for an optimal balance of rest and exercise. Whenever possible, make time for daily aerobic activity (e.g., fast walking or biking) and stress management (meditation, yoga, deep breathing, etc.) -- ideally 20 to 30 minutes for each.

Dr. Bland’s advice: Get adequate sleep at night -- on average seven to eight hours -- to help reduce stress, maintain a healthy weight and improve health potential.

• Take your health seriously. It is possible that you may have underlying infections even if they aren’t making you ill in obvious ways. Chronic or hidden infections with microorganisms such as viruses, bacteria, yeasts or parasites often lay at the root of heart disease.

Dr. Bland suggests: See your doctor if you aren’t feeling right to determine whether you need blood tests to identify unknown issues. A healthy lifestyle with adequate nutrition, regular exercise and effective stress management will strengthen the immune system and help to suppress infections.

It’s true that your genetic profile was determined long before you were born, but Dr. Bland urges everyone to be aware that decisions you make every day of your life to control environmental and dietary choices are very important -- perhaps more important -- in protecting you from disease. Each day you commit to treating your body well, you reduce your risk for illness and improve your health potential.

Source(s): Jeffrey S. Bland, PhD, FACN, FACB, nutritional biochemist and registered clinical laboratory director, founder, Institute for Functional Medicine, chief science officer, Metagenics, Inc. (www.Metagenics.com), a provider of medical foods and lifestyle medicine programs, based in Gig Harbor, Washington. He is author of Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life and The 20-Day Rejuvenation Diet Program (both from McGraw-Hill). www.JeffreyBland.com.

Berries to Spring Clean Your Brain

Maybe you are the type of person who is perfectly happy just knowing that certain foods (berries, for instance) are really good for you... or maybe you are the type who wants to know exactly how and why. If, like me, you fall into the second group, you’ll enjoy knowing that eating lots of berries is like regularly doing a fresh "spring cleaning" of your brain. Recent research shows that berries activate the brain’s natural "housekeeping" mechanism to clean out toxic proteins that build up over time and cause memory loss and other forms of mental decline.

We can learn this intriguing bit of information from Shibu Poulose, PhD, a molecular biologist at the USDA’s Human Nutrition Research Center on Aging at Tufts University in Boston.

With his colleagues at the USDA lab at Tufts, Dr. Poulose studies how blueberries, strawberries, acai and other berries (along with nuts) support brain health. Past research had demonstrated that berries’ high level of polyphenols, especially a class of flavonoids known as anthocyanins, possess powerful antioxidant and anti-inflammatory properties thought to protect cognitive function. Now we know more.

Mopping Up the Mess

The brain regularly consumes huge amounts of oxygen -- 20% of our intake at rest and much more when we are actively thinking. All this activity generates a heavy load of oxidants and toxic proteins that build up in brain cells, damaging and even destroying them, perhaps contributing to neurological illnesses such as dementia, Alzheimer’s and Parkinson’s disease.

Autophagy -- the scientific name for a cell’s natural housekeeping mechanism -- normally breaks down, recycles and removes these waste products, with cells called microglia acting as the housekeepers. But as microglia become less efficient in aging brains, toxic debris accumulates and interferes with mental function.

The new research finding: Using cultures of mouse brain cells, Dr. Poulose discovered that berry extracts restore the brain’s natural housekeeping mechanism and prevent age-related brain-cell degeneration by activating genes responsible for toxic protein disposal. In related research, investigators found that walnut extract -- an excellent source of alpha-linolenic acid (ALA) and other antioxidant polyphenols -- also decreases inflammation and encourages good neural housekeeping. Note: Flaxseed oil has the highest concentration of ALA.

Dr. Poulose presented these findings at the 240th National Meeting of the American Chemical Society in August 2010. Another scientist, Barbara Shukitt-Hale, PhD (lead scientist of the Neuroscience Lab at USDA-HNRCA) and colleagues are now initiating a study of berry-containing diets in older men and women, with the ultimate goal of applying their results to human brain health.

Meanwhile, to keep your housekeeping cells hard at work and optimize your mental health in later years, Dr. Poulose advises eating plenty of polyphenol-rich, brightly colored fruits and vegetables. Include not just berries (frozen and fresh are both OK) in your diet, but also a variety of produce with deep bluish purple, red and orange hues (eggplant, beets, purple grapes, pomegranates, sweet potatoes, carrots, etc.). These colors come from antioxidant anthocyanin pigments. And while you’re at it, enjoy some raw walnuts -- about an ounce a day. They’ll do your brain good!

Source(s): Shibu Poulose, PhD, a molecular biologist at the United States Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University in Boston.

How to Run Injury Free- Chirunning?

My patients who are training for upcoming races, those who enjoy running, or are thinking about running may find this interesting. Let me know what you think. Dr. K.

Many people love to run, but hate how much it hurts afterward. recently a unique approach that offers a solution. Called ChiRunning, it blends the internal power of Tai Chi with the aerobic benefits of running. ChiRunning is a technique that emphasizes proper form, core strength and relaxation, enabling you to run efficiently, safely and injury free, moving with grace and fluidity.

TAI CHI + RUNNING = CHIRUNNING

The ChiRunning technique was developed by running coach and ultramarathoner Danny Dreyer as a solution to his own vexing knee pain, which flared up during runs and left him feeling achy and exhausted afterward. He incorporated the practice of Tai Chi into his running and was thrilled to discover that he not only could run without pain, but that his runs left him feeling renewed and energized.
Let us see how Tai Chi might pertain to running. It's an ancient Chinese martial arts practice that uses the power of your mind to harness chi ("energy") from the body's center (the core muscle group, which includes lower back and abdominal muscles). According to the principles of Tai Chi, any type of movement, such as running or walking, can draw its strength from the core muscles, not from the legs and arms. Tai Chi helps the flow of chi by teaching the practitioner to maintain a body that is well-aligned, yet relaxed.

GRAVITY PROPELS YOU

Focusing on core muscles for ChiRunning lets runners overcome the two major forces that typically work against them -- the force of gravity and the force of the road coming at them. It's a natural way to run, Dreyer said. Leaning forward reduces, and in fact nearly eliminates, the braking motion of your feet as they hit the ground.
Dreyer said to imagine that your spine is strong -- the source of great power -- and your arms and legs are loose and light. By maintaining strong posture and relaxing the rest of your body while you run, more energy can flow from your core throughout your body. Since you aren't using the legs for propulsion, ChiRunning can reduce or eliminate most of the overuse injuries associated with running, including shin splints, hamstring injury, and hip and knee problems, and it reduces pounding so there are no impact (joint) injuries, said Dreyer. Moreover, because your body is not overworked or pounded from the run, recovery time is much quicker, leaving you feeling more energized after your run.

THE CHIRUNNING TECHNIQUE

The first step to ChiRunning is learning how to hold a tall, elongated posture while you run, allowing your structural alignment to support your body weight, not your legs. Stabilize your posture by "leveling" your pelvis (consciously lift up the front) while you run. To know how this feels, stand up tall and place your hand on your lower abdomen with your thumb in your belly button and your fingers resting across your lower abdomen. Now, shorten the distance between your thumb and fingers by pulling up on your pubic bone.
Once you have this posture working for you, fall slightly forward, keeping your posture line straight. Picture your spine as a straight arrow that begins at your ankles and ends at the top of your head.
Holding both the posture and slight forward tilt, begin to run. Bend your knees. Lean forward at the ankles, rather than at the waist, to avoid putting unwanted pressure on your back and knees. Keep your hips, shoulders and ankles in a straight line.
Let gravity work with momentum to propel you. Proper ChiRunning form involves a balancing act, explained Dreyer. You're not leaning too far forward or too far back -- just allow gravity to pull you along. With each step, as your heels lift off of the ground, your legs will swing to the rear and your feet will plant underneath you, rather than in front of you.
Relax your arms, legs and everything else. Use your core muscles to maintain your structure and hold your torso straight.  Envision your core muscles bringing the rest of your body, including your joints, muscles, arms and legs, along for the ride. Always keep your shoulders low and relaxed.
Quiet your mind. Concentrate on leaning forward, using your core to move you, bringing your focus back to this whenever you begin to strain or your thoughts to wander. This helps maintain proper form.
Breathe. Even, relaxed breathing will give you power and help you stay relaxed throughout your run.

CHIWALKING WORKS TOO

You can also try ChiWalking, by the way. The technique for this integrates Tai Chi and the proper biomechanics of walking -- good posture, loose joints, engaging core muscles and relaxing the arms and legs. When you try ChiWalking, "slow it down, be mindful and relaxed, and try to perfect your stride," said Dreyer. He likens ChiRunning and ChiWalking to other mindful practices such as yoga and Pilates, in which the focus is on technique, not on short-term goals such as running faster, going farther or losing weight. "The pleasant side effect may be that you will get in shape and lose unwanted weight," said Dreyer.
For more information about ChiRunning and ChiWalking, visit www.chirunning.com.

Source(s): Danny Dreyer is the creator of ChiRunning and ChiWalking, forms of moving that blend the subtle inner focuses of Tai Chi with running and walking. He is author of ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running (Fireside) and ChiWalking: Fitness Walking for Lifelong Health and Energy (Fireside).

Foods That Lower Blood Pressure (Part 2)

Here are some more foods that have been shown to lower cholesterol. Dr. K.

 You may be surprised to learn about the blood pressure benefits available from some of the other good-for-you foods that you are likely already eating...

Celery. Celery is a centuries-old traditional Chinese medicine treatment for high blood pressure, and various contemporary research studies affirm its benefit. Besides being rich in potassium, celery also contains 3-n-butyl phthalide, a compound that allows better blood flow by relaxing muscles in the walls of blood vessels.

Garlic. A review article in the Journal of Clinical Hypertension called garlic "an agent with some evidence of benefit" in reducing high blood pressure, with some estimates saying that it can reduce blood pressure by 2%. Garlic contains the vasodilator and muscle-relaxing compound adenosine.

Beet juice. Beets contain abundant nitrates, helpful in controlling blood pressure. Research from the Queen Mary University of London found that high blood pressure returned to normal levels when subjects were given two cups of beet juice per day.

Brown rice. Recent research has shown that compounds in brown rice protect against hypertension by blocking an enzyme (angiotensin II) that increases blood pressure.

And Don’t Forget D!

Dr. Houston very much wanted Daily Health News readers to know that there is one supplement that is particularly important for blood pressure: Vitamin D, because it helps regulate a hormone called renin. "If Vitamin D is low, renin is increased," Dr. Houston explained, adding "this, in turn, causes the arteries to constrict and increase blood pressure." For more on renin and its affect on blood pressure, see Daily Health News, "Blood Pressure Medication Breakthrough," January 4, 2011... and for additional information on how to get the right amount of D for your optimal health, see Daily Health News, "Is Vitamin D Dangerous?," January 20, 2011.

Source(s): Mark Houston, MD, MS, associate clinical professor of medicine at Vanderbilt University School of Medicine and director of the Hypertension Institute, Vascular Biology and the Life Extension Institute at Saint Thomas Hospital in Nashville. He is author of What Your Doctor May Not Tell You About Hypertension (Grand Central) and the upcoming book, What Your Doctor May Not Tell You About Heart Disease (Grand Central

Foods That Lower Blood Pressure (Part 1)

Foods That Lower Blood Pressure (Part 1)

Alot of people in this country are worried about their cholesterol levels. I found this article which may help some of those people. Take a look and Stay Healthy, Dr. Kiefat.

One-third of adults in this country have high blood pressure, and the worst part of it is that about one-quarter of them don’t know it. Though high blood pressure (or hypertension) has no symptoms, it kills more than 56,000 men and women a year in the US alone and is a huge risk factor for heart disease. While many people are well-aware that taking in excess sodium in foods and beverages contributes to the problem, fewer know that there is a long list of foods that actually help reduce blood pressure... and that eating these foods regularly really can help keep your blood pressure under control!

It’s All About Balance

Being attuned to the ratio of sodium to potassium in your diet is as important as restricting sodium, says Mark Houston, MD, director of the Hypertension Institute in Nashville. Research dating back more than 30 years has demonstrated the symbiotic relationship between these two minerals and that balancing them is critical to good health, he explained. That message hasn’t been received by most Americans, however -- our average American diet is woefully high in sodium and low in potassium, along with magnesium, another mineral important for regulating blood pressure. That’s a shame, said Dr. Houston, "Even if you had a very high sodium intake, you could negate some of the negative impact by having a high intake of potassium and magnesium."

What we need: The Institute of Medicine now recommends that adults consume at least 4,700 mg of potassium (from foods, not supplements) a day to reduce blood pressure and blunt the effects of salt. The key word is "consume," notes Dr. Houston, adding that supplementing with potassium can be deadly and therefore should be done only under the close monitoring of a physician. The Recommended Dietary Allowance for magnesium is 420 mg/day for women and 320 mg/day for men.

Plentiful Potassium

What foods are highest in potassium and magnesium? Certain fruits and vegetables, the very kinds of foods most Americans don’t get enough of.

Though the current dietary guidelines recommend eight to 10 servings of fruits and veggies a day for adults (which comes to about 3½ to 6½ cups), average consumption among Americans is a paltry three servings daily. Several studies, most notably the DASH (Dietary Approaches to Stop Hypertension) study, have shown that a diet rich in fruits and vegetables can significantly lower blood pressure -- and many experts believe that this is due to the increased amount of potassium such diets provide.

But not all fruits and vegetables are created equal when it comes to potassium. The following foods are potassium heavyweights...

Swiss chard. An unsung nutritional hero, Swiss chard packs an impressive potassium punch -- 966 mg per cup... and it gets bonus points for also providing 150 mg of magnesium!

Bananas. One medium banana contains 422 mg of potassium, 32 mg of magnesium and more than three grams of fiber.

Spinach. One cup of this nutrient-rich super food contains 839 mg of potassium, not to mention 157 mg of magnesium.

Tomato juice. You’ll get 556 mg of potassium in one cup of tomato juice -- but check the label, because many brands contain lots of sodium.

Orange and grapefruit juice. One cup of orange juice contains 472 mg of potassium (more than a banana!) and, with 378 mg per cup, grapefruit juice is close behind.

Dried apricots. A plentiful source of potassium, dried apricots contain 407 mg per half cup. But don’t overdo -- they’re high in sugar and calories.

Yams and sweet potatoes. One cup of cubed cooked yams has 911 mg of potassium and provides 5.3 grams of fiber. The easier-to-find sweet potato is also a great source, with one medium baked sweet potato (with skin) providing 508 mg of potassium.

Avocados. Don’t hate these fruits (yup, they’re fruits) because they’re high in fat -- it’s the same heart-healthy fat found in olive oil. They’re great sources of potassium, too -- a single Florida avocado contains 1,067 mg of potassium, while its California cousin contains 690 mg. Worth knowing: Florida avocados are a bit lower in calories than their California brethren (227 calories vs. 365 per ounce).

Cantaloupe. One cup of cubed cantaloupe contains 494 mg of potassium, plus a significant amount of vitamin A and beta-carotene.

Figs. One-half cup of dried figs delivers 506 mg of potassium. Bonus: They’re also very high in fiber (more than 7.5 g per half cup)... but be aware that figs are also high in sugar.

Peaches. One large peach contains 322 mg of potassium.

Dates. The two most widely available varieties of dates are both good sources of potassium. Medjool dates contain 167 mg of potassium, and Deglet noor dates have about 150 mg of potassium.

Beans. Beans are quite high in potassium, and it almost doesn’t matter which kind you get. Per cup, kidney beans contain 713 mg (and 80 mg of magnesium)... black beans, 611 mg potassium (and 120 mg of magnesium)... chickpeas (garbanzo beans) have 477 mg potassium (79 mg of magnesium)... and the superstar is the obscure adzuki bean, delivering 1,224 mg of potassium (and 120 mg of magnesium) per cup.

Kale. One cup of chopped, raw kale contains only 39 calories yet delivers 417 mg of potassium as well as 53 mg of vitamin C! Serving suggestion: Try tossing with some olive oil, pine nuts and dried cranberries, suggests nutritionist Jonny Bowden, author of The Healthiest Meals on Earth.

A Bit Here and a Bit There...

While the above list represents an all-star group of blood pressure-lowering foods, there are plenty of others that can help get you to your goal of 4,700 mg of potassium per day. Three pitted prunes, one kiwi or a cup of broccoli each deliver around 250 mg of potassium... a medium apple provides 195 mg... and a small 1.5-ounce box of raisins contains 322 mg. "A high intake of potassium -- as well as the magnesium and calcium often contained in the same foods -- may improve blood pressure levels and reduce coronary artery disease and stroke," Dr. Houston concluded.

Read on to Part 2 to learn about other foods and supplements that help keep your blood pressure at a healthy level...