Yoga, Beneficial Fats: the Omega-3 Fatty Acids

Bob Crowther highlights issues about eating more fats, the value of Omega-3 fats and makes reference to publication, Raw & Beyond.

Consumption of fats are essential to maintain normal biological functions.

What types of healthy fats to consume has been an ongoing and, at times, intense subject of debate.

Articles and books have addressed aspects of this subject - see the Michael Moss book, Salt Sugar Fat (2013), and read the chapter of his investigative historical account of how the food industry management and scientists have developed the forms and content of fats in our processed foods.

For may years various special interest groups (government, medical, food industry) have influenced public perception and consumption of saturated fats and trans fats.

Recently, with the ongoing publication of medical and nutritional research, the health consequences of eating specific fat compounds have come under scrutiny and have been widely discussed in different media [see Robert Lustig, MD, book, Fat Chance, pp. 113-114, for a summary of one presentation of the spectrum of "good to bad" fats].

The Healthy Eating Plate (HEP) prepared by the Harvard School of Public Health nutritionists offers another relatively recent change about fat recommendations for the public.

The HEP modified and expanded the My Plate created by the United States Department of Agriculture (UDSA) - My Plate replaced the Food Pyramids of past decades.

The revisions by the Harvard nutritionists limit mention of fats to healthy oils among the proteins, whole grains, vegetables and fruits but do not address other fat compounds of medical interest: Omega-3 fatty acids.

[it is unfortunate this schematic conveys nothing about genetically modified wheat considering the growing medical concerns over wheat consumption and brain pathology (dementia) - the subject of a future post].

Ongoing medical research findings have identified the nutritional benefits of Omega-3 polyunsaturated fats (a fatty acid is composed of glycerol associated with three fatty acids) that include but are not exclusive to:

• anti-inflammatory properties
• role in reducing cardiovascular disease and stroke
• decrease blood levels of triglycerides; high blood pressure
• cell membrane integrity and function (including the brain)

Visit The National Institutes Of Health Site
 Read About Research On Omega-3 Fatty Acids

Omega-3 fats are not made by our bodies and have to be consumed in the foods we eat.

The major forms of the polyunsaturated Omega-3 and some sources are shown below:

• alpha-linoleic acid (ALA) [from vegetable oils /vegetables]
• eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) [fish]

ALA is partially converted to EPA and DHA. 

Raw & Beyond  How Omega-3 Nutrition is Transforming the Raw Food Paradigm by Victoria Boutenko, Elaina Love, and Chad Sarno (2102) is an informative resource. 

They reference the views of Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health, on these compounds.

The authors identify sources of these polyunsaturated acids and the concentrations of Omega-3 (and Omega-6*) in different animal and plant food sources. 

They address the importance of consuming these in a ratio of 10:1 (Omega- 3: Omega-6) as suggested by The Institute of Medicine.

Supplemental forms in various combinations and concentrations of ALA, EPA and DHA are available to the public but remain a challenge for many consumers: along with quality control and safety issues, questions often arise to how much should be taken and in what form. 

Among many other choices, consider the following sources of Omega-3: vegetable (advocado), seed (flaxseed), nut (walnut),  fish (salmon) along with grass fed-dairy (eggs) and grass-fed meat (beef, buffalo).

Read and learn more about the importance of consuming the Omega-3 polyunsaturated fats.

Talk to your primary care physician, nutritionist.

*A brief note of interest: research on Omega-6 fats has led some investigators to issue warnings about their "pro-inflammatory" nature and association with dementia when consumed at high levels and without Omega-3 fats. 

Individuals should attempt to learn more about these Omega-6 compounds and how best to balance their consumption and the Omega-3 fats.

 #Omega-3 Fatty Acids #Essential Fats (Omega-3 Fatty Acids) #Food Sources of Omega-3 Fats

Yoga, Evaluating Vitamin Supplements

Bob Crowther shares some perspectives about the value, safety and possible  health risks attributed to vitamin supplements. 

For many years vitamins were are recognized by the medical community and nutritionists as essential for health maintenance and overall fitness.

This position was based on decades of research since the the words 'vital amine' were used by Casimir Funk in 1912 to describe a rice coat protein (later identified as vitamin B1, thiamine). 

Google vitamins/NYT for an overview of these thirteen organic compounds, to learn the basics of their nine water (B's, C) and four fat (A, D, E, K) soluble forms and to identify some foods containing them.

Despite their various and important roles in facilitating normal metabolism, the consumption and safety of vitamin supplements have been in the news recently based on an evaluation and publication of diverse data.

Read About Recent Research Findings

A recent editorial published in the journal, Annals of Internal Medicine, was critical of vitamin supplement use: among other findings, the five authors wrote:

"most supplements do not prevent chronic disease or death, their use is not justified, and they should be avoided".

Medical institutions including the Mayo Clinic have issued statements on their websites about vitamin supplements that should be heeded: consumption of high concentrations of vitamins can be toxic.

Not surprisingly, warnings about vitamin supplements are not new. 

This most recent editorial has prompted individual and group commentary challenging the content of the statement.

Organizations involved in supplement supply and retail like the Natural Products Association have been vocal.

Undoubtedly, a vigorous response to protect their multi-billion dollar industry will occur - raising, among others, the following issues:

• What about those studies citing protective effects from vitamin supplements especially in diverse geographical regions where malnutrition and unbalanced diets occur?

• What assumptions, criteria and controls are made when studies evaluating vitamin supplements are being designed? 

• How are age differences and nutritional status determined? [what actually constitutes a well balanced diet among participants] 

The public is confronted with one reality of scientific inquiry: change occurs, our knowledge continues to evolve. 

Vitamins once thought to be and promoted as safe have been subsequently found to either have no benefit or to be harmful.

Simply recall relatively recent announcements made by medical community professionals of changing recommendations and policies during the past six months re: 

• obesity (now a disease)
• statin use 
• cholesterol treatment
• trans fats
• high carbohydrate consumption leading to diabetes
• high blood pressure medications.

The public is left with conflicting advice about vitamin supplements.

How are individuals to make informed decisions about these vitamin supplements?

Questions Remain. 

Given the diversity of basic and applied vitamin research data, what has to occur to reconcile the reports in books and articles by medical and nutrition specialists demonstrating positive outcomes from vitamin supplement use?

Are current daily vitamin recommendations for infants, adolescents, young and mature adults in need of further revision? 

Do they reflect our most current scientific understanding?

In the absence of regulation and oversight by the Food and Drug Association of industry claims supplying supplements, the consumer is confronted on how to assess and receive unbiased information on these products. 

Compounding this lack of accountability, even when FDA approval has been recognized, problems will remain: not all individuals will have similar reactions to evaluated products and adverse, even lethal reactions, may occur to some number of individuals.

Many individuals have taken a multivitamin for decades related to an absence of balanced nutrition choices and simply seeking to 'feel  better.

Reading the dietary supplements documents available from the National Institutes of Health website may be a good first step to formulate questions for your primary care physicians, medical specialists and / or nutritionists re: vitamin supplements for your specific conditions. 

What are your perspectives? 

Let me know what you think about how the medical community can be more transparent and better educate the public about vitamin supplements. 

A Scientific Note

Interest in the evolutionary biology of vitamins within different organisms remains an active research discipline - see Carl Zimmer's two articles appearing in the New York Times (NYT) (December, 2013).

#Fat and Water-Soluble Vitamins #Vitamin Supplement Health Risks # Vitamin Supplement Safety #Yoga And Nutrition

Yoga, Glutens And Celiac Disease

Bob Crowther  shares information, concerns about plant grain gluten proteins, celiac disease and cites some observations discussed in the book by David Perlmutter, Grain Brain.

Along with cardiovascular health risks associated with consumption of some carbohydrates and fats, the plant protein gluten (from the Latin 'glue') can lead to inflammation and diseases associated with the small intestine and brain.

The chemical formation of gluten occurs from protein precursors, gliadins and glutenins, in the presence of water [see Michael Pollan's enjoyable description of bread formation in his book, Cooked, (2013)].

Found in wheat, rye, barley and other grains and starches, gluten sensitivity and intolerance has become the focus of extensive medical research involving the immune response in various organs.

Among others, markers of inflammation (C-reactive proteins in the blood) and cytokine production resulting in cell damage to the small intestine and the brain have been investigated. 

Sensitivity to gluten can lead to a diagnosis of celiac disease - compromising the absorption of nutrients by the specialized epithelium (villi) on the surface of the small intestine.

The National Association of Celiac Awareness website is an excellent resource to learn more about this disease and options available for those afflicted with this condition. 

Informative Site
 About Glutens, Symptoms And Treatments

Experienced by males and females of all ages, eliminating all gluten exposure is the only way to prevent some of its symptoms: 

• abdominal pain
• diarrhea
• possibly muscle, bone/joint pain. 

The publication of  Grain Brain (2013) by David Perlmutter, MD, addresses how gluten can adversely effect the brain - citing studies using various molecular and imaging tools currently available to investigators. 

Read About 
Gluten Impact On Gut And Brain 

A neurologist and nutritional specialist, this author reviews a wide range of less well known research connecting gluten to various neurological disorders including anxiety, depression and autism.

He suggests individuals consider having blood analysis (Cryex lab tests, array 3 and 4) for gluten sensitivity and "cross-reactive" foods.

Dr. Perlmutter also outlines an approach used in treating his patients.

He encourages patients to modify their eating habits, to engage in exercise and to obtain quality sleep to enhance overall fitness and health.  

I continue to evaluate my food choices and use of products applied to my skin (hair shampoo, lotions).

Gluten-free products continue to be evaluated critically to complement my consumption of whole grains, nuts, fruits, vegetables along with selected meats, poultry, dairy and fish/shellfish.

Talk with your primary care physician.

Discuss your symptoms, possible value of having blood tests made for sensitivity to various sources of gluten. 

Consider consulting with a nutritionist as well to address questions and to facilitate changes in your food choices.

#Gluten Sensitivity # Gluten, Celiac Disease #Book: Cooked # Book: Grain Brain #Yoga And Nutrition

Yoga, Fiber Enhances Health

Bob Crowther shares information on fiber benefits and notes contributions from Robert Lustig and Michael Pollan that continue to educate the public. 

Examination of food labels may include the word fiber - a term not well understood by many consumers but recognized by the medical community.

Fiber is thought to have significant health benefits: among others, to lowering the risks/incidence of heart disease, diabetes and metabolic syndrome. 

Fiber [also known as dietary fiber; roughage] is a plant carbohydrate - a complex polysaccharide (sugar) that is not an energy source.

Unlike proteins, carbohydrates and fats, fiber provides no energy to the body.

It is neither digested or absorbed by the body - it forms the bulk of the fecal material.

Yet, some fruits and vegetables along with nuts, seeds, beans, peas, legumes and whole grain products have been identified among others to contain fiber that varies in form and amounts that nutritionists and health care professionals continue to promote and research.

Good Sources of Fiber
 Whole Grains, Fruit, Vegetables, Nuts, Legumes

The Institute of Medicine has provided guidelines for daily adult consumption that is age-dependent:

• up to age 50: for men (38 grams), for women (25 grams) 
• over 51: for men (30 grams), for women (25 grams) 

Two types of fiber are recognized by nutritionists based on physical characteristics (soluble and insoluble): 

• in its soluble form, it appears like a gel composed of small chains of glucose molecules (pectin of apples) 

• insoluble, non-glucose, complex polysaccharides of various sizes (cellulose of celery)

In his book, Fat Chance, Robet Lustig, MD, comments on fiber functions. 

In addition to slowing the rate of transport of nutrients from the intestine into the bloodstream, he notes:

• soluble fiber binds bile acids, lowers LDL cholesterol, slows digestion, decreases caloric intake

• insoluble fiber decreases cholesterol, lowers blood glucose, speeds up transit of food through intestine (decreases constipation), promotes signal hormone sent to brain to stop eating 

Michael Pollan, writes about research, discussions with investigators concerning insoluble fiber in a New York Times article (May, 2013). 

Pollan notes insoluble fiber is fermented by various bacteria in the large intestine (colon) and contributes to its health (reducing diverticulitis, colon inflammation).

One notable consequence of this microbial action is the production of gases, possibly bloating / cramps and flatulence.

Nutritionists warn the public that refined and processed foods are low in fiber content.

While use of fiber supplements (among others, Metamucil) do not provide the same benefits as whole foods, they are considered appropriate under some conditions.

Make informed nutrition choices.

If you are not allergic to consuming whole grains, fruits,vegetables nuts and other fiber-containing foods, consider adding them to your meals throughout each day.

 #Fiber  #FiberMetabolism #InsolubleFiber #SolubleFiber #YogaAndNutrition 

Yoga, Microbes Influence Health

Bob Crowther shares research findings about microbes associated with our bodies, positive health benefits.

The numbers and diversity of invisible microbes that inhabit our bodies have been the subject of many newspaper and online articles during the past several years.

National Public Radio (NPR) aired several programs during 2012 on this subject including a discussion of the Human Microbiome Project (HMP): an effort to identify all the microbes on/in the human body and their gene sequences.

Human Microbiome Project
Learn More
 Microbes influence Your health

This analysis of microbes, including bacteria and viruses, involved sampling of over 200 healthy adults [looking at multiple sites of five body regions]. 

This data provides baseline information that will allow scientists and medical professionals to ask questions about how the genes of microbes interact with human genes.

Bacteria form diverse and normal symbiotic communities (ecosystems) throughout our bodies that differ depending on their location (consider the gut, mouth and skin) and significantly influence our health.

Some reported roles attributed to the gut bacteria:

• important in enzyme and vitamins (some B and K) synthesis

• influence metabolism of fiber; production of amino acids and short-chain fatty acids

• release anti-inflammatory chemicals; interaction with immune cells

• synthesis of neurotransmitters; signaling molecules to various organs including the brain

Scientists have documented that excessive use of antibiotics have unintended consequences: drug treatment leads to the loss of 'good' bacteria.

This has led to research focused on how the diverse array of microbes interact with human immune cells and their impact on inflammation and illness.

The HMP observations have been complemented by other studies examining variations of genes in different strains of bacteria in the guts of healthy women over time. 

Related individuals were found to have similar populations of gut bacteria.

During 2013, NPR aired a discussion about the Food and Drug Administration and a medical therapy (fecal transplants) for individuals with infected large intestine and severe diarrhea from the pathogen (the bacterium, Clostridium difficile) not responding to other treatments including antibiotics.

Michael Pollan, author of the Omnivore's Dilemma and Cooking: A Natural History of Transformation, addressed a wide range of topics about the gut microbiome in a New York Times article (May, 2013).

Pollan identified himself as a participant in the American Gut Project: extending observations from the HMP studies and providing an wider analysis of gut microbes and their genes obtained from the public. 

Insights about microbes continue to emerge: evaluation of microbiomes of individuals from remote geographical areas not exposed to 'Western' medicine / antibiotics have suggested low diversity of microbes may lead to an increase of allergies, asthma, diabetes and cardiovascular diseases.

The negative impact of processed foods consumed throughout the 'West' (including the United States) continues to be evaluated as the diagnosis of obesity increases.

Lab studies with mice using bacteria to influence excessive weight continue to be evaluated. 

In various animal studies, ingredients within processed foods and the lack of fiber (the subject of my next post) have been shown to contribute to inflammation of the colon. 

Recent revelations should encourage the public to be cautious about consumption of prebiotics (foods for microbes) and probiotics (introduction of so-called 'good' microbes) in the absence of informed scientific data and better oversight.

Medical professionals note the quality control of probiotics need to be evaluated further to substantiate advertised claims.

A preliminary take home message from the emerging microbiome data is for individuals to take a more active role in evaluating the foods they consume.  

Eating more raw fruits, vegetables, whole grains and nuts instead of processed foods will likely enhance the microbial diversity of the intestinal tract and help to maintain your health.

Keep active, attend a yoga session.

#Microbes #Microbiome #Human Microbe Project #Microbes and Nutrition #Yoga And Nutrition