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Experience Life Magazine

Sleep Tips: Top 10 Sleep Mistakes and their Solutions

Although we may not like to admit it, many of the sleep problems we experience are the result of bad habits and behaviors. We stay up late or sleep in late. We eat foods that disagree with us or enjoy a drink late at night, oblivious to their disruptive impact on our sleep rhythms. Over time, we teach our body not to sleep and for relief we often turn to sleeping pills, which mask rather than solve the problem, and can lead to addiction. Ultimately for real success, with insomnia as with any chronic problem, one must look for the underlying imbalances and root causes and address those.

Here are the common sleep “mistakes” I see in my practice and their solutions.

Mistake #1: Not Keeping A Consistent Sleep Schedule
We often think we can make up for lost sleep by going to bed extra early another night but the body clock’s ability to regulate healthy sleep patterns depends on consistency. We stay up late on weekends, expecting to make up sleep later or use the weekend to make up for lost sleep during the week. Both practices disrupt bodily rhythms and late night weekends in particular can cause insomnia during the workweek.

Solution: Create a routine and stick to it.
Getting up and going to bed around the same time, even on weekends, is the most important thing you can do to establish good sleep habits. Our bodies thrive on regularity and a consistent sleep schedule is the best reinforcement for the body’s internal clock. Waking and sleeping at set times reinforces a consistent sleep rhythm and reminds the brain when to release sleep and wake hormones, and more importantly, when not to.

Mistake #2: Using Long Naps To Counter Sleep Loss
Long naps during the day especially after 4pm or even brief nods in the evening while watching TV can damage a good sleep rhythm and keep you from enjoying a full sleep at night.

Solution: Nap for no more than 30 minutes.
If naps are absolutely necessary, make sure you only nap once a day and keep it under 1/2 hour and before 4 pm. In general, short naps may not hurt sleep and in fact a short siesta for half an hour after lunch or a 20 minute power nap before 4 pm works well for many people.

Mistake #3: Not Preparing For Sleep
Expecting the body to go from full speed to a standstill without slowing down first is unrealistic. Our bodies need time to produce enough sleep neurotransmitters to send feedback signals to the brain’s sleep center, which will result in the release of sleep hormones to allow you to sleep.

Solution: Take the time to slowly shift into sleep.
1. Create an electronic sundown: By 10 pm, stop sitting in front of a computer screen (or TV screen) and switch off all electronic devices. They are too stimulating to the brain and will cause you to stay awake longer.

2. Prepare for bed. Dim the lights an hour or more before going to bed, take a warm bath, listen to calming music or soothing sounds, do some restorative yoga or relaxation exercises. Getting your mind and body ready for sleep is essential. Remove any distractions (mentally and physically) that will prevent you from sleeping.

Mistake #4: Not Giving Your Body The Right Sleep Signals
Our bodies depend on signals to tell them when to fall asleep and wake up, the two most fundamental ones being darkness and light. But we live and work in artificially lit environments and often miss out on the strongest regulatory signal of all, natural sunlight. When we go to sleep and our bodies need complete darkness for production of the important sleep hormone, melatonin, our bedrooms are not pitch dark, thereby interfering with this key process.

Solution: At night, keep the room as dark as possible.
Look around your bedroom: the alarm clock read-out that glows in bright red; the charging indicator on your cell phone or PDA, the monitor on your computer, the battery indicator on the cordless phone or answering machine, the DVD clock and timer. Even the tiniest bit of light in the room can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms.

Conceal or move the clock, cover all the lights of any electronic device and use dark shades or drapes on the windows if they are exposed to light. If all of that is not possible, wear an eye mask. If you get up in the middle of the night, try keeping the light off when you go to the bathroom. Use a flashlight or night light.

Mistake #5: Having A Bedtime Snack Of Refined Grains Or Sugars
These are metabolic disruptors which raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This hormone roller coaster can affect sleep cycles by waking you up at odd times during sleep as the hormone levels fluctuate.

Solution: If you have to eat, have a high-protein snack.
It is better not to have anything before bed but at least a high protein snack will not only prevent the hormone roller coaster, but also may provide L-tryptophan, an amino acid needed to produce melatonin.

Mistake #6: Using Sleeping Pills To Fall And Stay Asleep
Sleeping pills mask sleep problems and do not resolve the underlying cause of insomnia. Many sleep studies have concluded that sleeping pills, whether prescription or over the counter, over the long term, do more harm than good. They can be highly addictive and studies have found them to be potentially dangerous. For short term use, there may be indications for sleeping pills, but over time, sleeping pills can actually make insomnia worse, not better. If you have been taking them for a long time, ask our doctor to help you design a regimen to wean yourself off them.

Solution: Learn relaxation techniques.
Aside from physical problems, stress may be the number one cause of sleep disorders. Temporary stress can lead to chronic insomnia and circadian rhythm sleep disorders. Many people tell me they can’t switch off their racing minds and therefore can’t sleep. Do some breathing exercises, restorative yoga or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.

Mistake #7: Using Alcohol To Fall Asleep
Because of alcohol’s sedating effect, many people with insomnia drink alcohol to promote sleep. Alcohol does have an initial sleep inducing effect, but as it gets broken down by the body, it usually impairs sleep during the second half of the night leading to a reduction in overall sleep time. Habitual alcohol consumption just before bedtime can reduce its sleep-inducing effect, while its disruptive effects continue or even increase.

Solution: Take nutrients that calm the body and mind, getting you ready for sleep.
Don’t drink alcohol to help you sleep. Look for a calming formula that has some of the following: amino acids, L theanine, taurine, 5 HTP and GABA, and herbs like lemon balm, passion flower, chamomile and valerian root. Taking the minerals, calcium and magnesium at night is also helpful. For some people, especially we folks over 50, melatonin can be helpful too. This is because the body produces less melatonin with advancing age and may explain why elderly people often have difficulty sleeping and respond well to melatonin.

Mistake #8: Watching Television To Fall Asleep
Because we have no trouble at all falling asleep in the living room in front of the TV many of us watch TV in bed to fall asleep. But when we fall asleep in a bed watching TV, we invariably wake up later on. This sets up a cycle or conditioning that reinforces poor sleep at night. I have had many patients over the years develop insomnia due to this type of conditioning.

Solution: Get the TV out of the bedroom.
Don’t watch TV in bed, the bed should be associated with sleep (and sex).

Mistake #9: Staying In Bed Hoping To Fall Asleep
If you can’t fall asleep within 30-45 minutes, chances are you won’t for at least another hour, and perhaps even longer. You may have missed the open “sleep gate” or missed catching the sleep wave. A “sleep gate” is the open window of time your body will allow you to fall asleep. Researchers have found that our brain goes through several sleep cycles each night where all sleep phases are repeated. These cycles last from 90 minutes to 2 hours, and at the beginning of each cycle, the body’s ‘sleep gate’ opens. You won’t be able to fall asleep when your sleep gate is closed.

Solution: Catch the sleep wave.
If you find you can’t fall asleep within 45 minutes, get up and get out of the bedroom. Read a book, do a restorative yoga pose or do some other calming activity for another 1 -1.5 hours before trying to sleep again. Staying in bed only causes stress over not sleeping. It is like surfing, you need to catch that sleep wave. Haven’t you noticed that you can be exhausted and yet you avoid going to sleep and then a few hours later when you are ready for bed, you are suddenly wide awake? You missed the wave.

Mistake #10: Making Sleep A Performance Issue
Often just thinking about sleep affects your ability to fall asleep. What happens frequently is that the way you cope with the insomnia becomes as much of a problem, as the insomnia itself. It often becomes a vicious cycle of worrying about not being able to sleep which leads to worsening sleep problems. Like so many things in life, it is about letting go, going with the flow. Sleep needs to become a natural rhythm like breathing, something that comes automatically and you don’t think about.

Solution: Let go and go with the flow.
Use the time to practice breathing exercises or meditation and to become aware of how what you eat, what medications you take, what behaviors or certain activities can affect your sleep cycle. Increase your awareness by paying attention to your body and becoming conscious of how you react to different foods and situations. Use this time productively instead of getting upset that you can’t fall asleep.

One Final Point
For chronic insomniacs, especially if you are heavy snorer, it is a good idea to rule out Sleep Apnea as the cause. This is a serious condition that affects at least 12 million Americans, many of whom have not been diagnosed. Usually they are heavy snorers. What happens is that the tissues at the back of the throat relax and in so doing block the airways. The brain senses oxygen deprivation, and sends wakeup signals. There is a release of adrenaline and cortisol, the stress hormone. Not only does this interfere with sleep, it can increase blood pressure, raising your risk of heart problems and stroke. It can also interfere with insulin sensitivity, and increases your risk of diabetes.

Frank Lipman MD is an internationally recognized expert in the fields of Integrative and Functional Medicine. A practicing physician, he is the founder and director of the Eleven Eleven Wellness Center in NYC, where for over 20 years his personal blend of healing has helped thousands of people reclaim their vitality and recover their zest for life.

References:

  • “What’s wrong with prescribing hypnotics?”. Drug Ther Bull 42 (12): 89-93. December 2004. doi:10.1136/dtb.2004.421289. PMID 15587763. http://www.nelm.nhs.uk/en/NeLM-Area/Evidence/Drug-Class-Focused-Reviews/498264/.
  • D. Maiuro PhD, Roland (13 Decemember 2009). Handbook of Integrative Clinical Psychology, Psychiatry, and Behavioral Medicine: Perspectives, Practices, and Research. Springer Publishing Company. pp. 128-130. ISBN 0-8261-1094-0. http://books.google.co.uk/books?id=4Tkdm1vRFbUC.
  • Lader, Malcolm Harold; P. Cardinali, Daniel; R. Pandi-Perumal, S. (22 March 2006). Sleep and sleep disorders: a neuropsychopharmacological approach. Georgetown, Tex.: Landes Bioscience/Eurekah.com. p. 127. ISBN 0-387-27681-5.
  • Authier, N.; Boucher, A.; Lamaison, D.; Llorca, PM.; Descotes, J.; Eschalier, A. (2009). “Second Meeting of the French CEIP (Centres d’Evaluation et d’Information sur la Pharmacodependance). Part II: Benzodiazepine Withdrawal.”. Therapie 64 (6): 365-370. doi:10.2515/therapie/2009051. PMID 20025839.
  • Glass J, Lanctot KL, Herrmann N, Sproule BA, Busto UE (November 2005). “Sedative hypnotics in older people with insomnia: meta-analysis of risks and benefits”. BMJ 331 (7526): 1169. doi:10.1136/bmj.38623.768588.47. PMID 16284208. PMC 1285093. http://www.bmj.com/cgi/content/full/331/7526/1169.

 

Experience Life Magazine

Money, Politics and Health Care: A Disease-Creation Economy

“There is nothing more difficult to carry out, nor more doubtful of success, nor more dangerous to handle, than to initiate a new order of things. For the reformer has enemies in all those who profit by the old order, and only lukewarm defenders in all those who would profit by the new order.” - Niccolò Machiavelli, The Prince and The Discourses

Money in politics is making our nation sicker, threatening our national security, and ultimately destroying the very economic prosperity the “money in politics” seeks to achieve. It is undermining our capacity to care for our citizens and threatening our global economic competitiveness in invisible, insidious ways. The links, connections and patterns that promote obesity and chronic disease are clear, though. The economic and social impacts are evident. As health care consumes an increasingly large percentage of our federal budget, the negative impacts of money in politics have become too alarming too ignore, and never more obvious than in this election cycle of 2012.

It may seem odd to suggest that lobbying, and in particular Citizens United, the Supreme Court decision that personifies corporations and allows unlimited corporate campaign contributions through political action committees, threatens our nation’s health. But it does.

If money rules politics, then our nation is not protected from disease-causing Frankenfoods including soda and processed foods, or from unrestricted marketing of the lowest-quality, sugar-laden foods to our children. When money rules politics, our agricultural lands, soils and aquifers are depleted through oil-dependent industrial farming supported by billions in federal subsidies.

Depleting Nature’s and Human Capital

We are depleting nature’s capital — capital that once destroyed, cannot be reclaimed. One acre of arable land is lost to development every minute of every day. One pound of meat requires 2,000 gallons of waterand produces 58 times more greenhouse gases than 1 pound of potatoes. It takes 7,000 pounds of grain to produce 1,000 pounds of meat. Irrigation is depleting our Ogallala Aquifer on the Great Plains 1.3 trillion gallons faster than it can be replenished by rainfall. Three-quarters of our fresh water (only 5 percent of all the earth’s water) is used for agriculture, mostly to grow meat for human consumption.

If we all switched out one meat meal for a vegetarian meal each week, it would be the equivalent of takinghalf a million cars off the road. Driving a Hummer and being a vegetarian produces less greenhouse gases than driving a Prius and eating factory farmed meat. Yet when the USDA (United States Department of Agriculture) encouraged us to participate in “Meatless Mondays,” the National Cattleman’s Beef Association lobbied the government to retract their recommendation. And they did. Money in politics.

During health reform, I mentioned to Senator Harkin that all we wanted was for science to become policy. With a wry and somewhat sad smile he said, “That would be nice.”

Our energy policies support Orwellian “clean coal” that still discharges mercury, lead and particulate matter into our air, promoting heart disease, cancer and more, and our politically handicapped Environmental Protection Agency allows environmental policies that permit untested chemicals and toxins to permeate our lives. Should we worry when the average newborn has 287 known toxins in his or her umbilical cord blood that have been linked to neurodevelopment disorders such as attention deficit disorder and autism that now affects 1 in 6 of our nation’s children? What are the social and economic costs of that?

The reason we have these policies is not that they were encouraged and supported by citizens through a democratic process or grassroots movement. The policies are there for one reason — they were encouraged, shaped, lobbied for and even often ghostwritten by industries whose sole focus is profit, not public welfare.

Money in Health Care: Perverse Incentives

If money rules politics, then the most profitable medical therapies, not the best treatments, are researched and implemented. If hospitals and doctors are paid for volume and piecework, they produce more visits and procedures, but not better health. If hospitals suddenly cut cardiac bypasses and angioplasties in half by implementing proven intensive lifestyle therapies, they would go bankrupt. If Medicare refused to reimburse for cardiac bypasses or angioplasties proven to work in less than 5 percent of patients that receive them, and instead reimbursed for intensive lifestyle treatment programs for those with heart disease and diabetes, health care costs, as estimated by the Cleveland Clinic, would be reduced by almost one trillion dollars over the next 10 years. But since lifestyle treatment is not reimbursed it is not profitable, so it is not done.

At a recent medical innovation conference, I met with the head of Walgreen’s new Take Care Clinic and was impressed with their focus on education and service. But when I asked if he would implement a program that could be delivered through their clinics that could reduce prescription medication use by half, he was not interested. They want to appear to do the right thing, but not do it.

The head of health information technology from Partner’s Health Care, the Harvard group of hospitals, shared at a medical administrators meeting that the head of the Harvard health system rejected a proposal to connect two hospitals by a data line that would save 15 percent in labs costs by reducing redundant lab tests. They couldn’t afford a 15 percent reduction in lab billing.

Perverse economic incentives drive policy and medical decisions, not the best interests of the patients, and certainly not better health outcomes. Violation of public trust, the sacred covenant between our elected leaders and our people, results from money in politics. What ever happened to government by the people, for the people and of the people? My friend, lawyer and environmental advocate Robert F. Kennedy, Jr., calls our political system a “corporate kleptocracy.” Communism, he says, is when the government runs business; and fascism is when business runs government.

Our nation’s health and economy are close to entering an irrevocable downward spiral. It is difficult for most of us to grasp the immensity of the politically sanctioned economic forces at work that threaten our health. This quiet, dangerous set of forces in play in American society fuel the explosive and uncontrolled growth of disease in America.

Accounting for Sustainability: The True Cost of Money in Politics

The basic fact is that one-third of our economy profits from making people sick and fat. The food industry sells products scientifically proven to kill more people than cigarettes, while our health care industry profits from providing more volume of care focused on medication and procedures, not better health.

Certain facts are clear. Lifestyle-induced chronic disease is on the rise, and accounts for nearly 80 percent of our health care costs. Nearly 70 percent of our population is overweight or obese. Almost 1 in 4 teenagers have pre-diabetes or Type 2 diabetes, up from only 9 percent in 2000 and almost zero in 1960. Most chronic disease is best prevented and even treated with lifestyle medicine and a systems approach to disease. By 2042, 100 percent of our federal budget will be needed to pay for Medicare and Medicaid. Today, 1 in 3 Medicare dollars is spent on Type 2 diabetes. This is unsustainable.

The true cost of our food and agriculture, energy, education, environmental policies on our health are not even measured in the equation. Our government subsidizes the production of low-cost high-fructose corn syrup and trans fats from soybeans (used to make soda and French fries), but we don’t do an accurate cost accounting of the health, environmental and energy impact of producing those crops in the way we do, or the health impact on the children and adults who consume those products.

Prince Charles gave a speech at the Future of Food conference at Georgetown University in 2011. He describes a new kind of cost accounting, “accounting for sustainability” that expands our accounting processes to include the interconnected impact of financial, health, environmental and social impact on long-term “profits.”

Unless we do a true cost accounting for social, environmental, and health sustainability, I fear that simply addressing health care reform with the new Affordable Care Act — an effort that righted many wrongs in health care, but without addressing the systems-wide issues across all sectors of society that affect the health of our nation and health care costs — will fail.

Supporting Innovations to Create Health

For example, areas outside the direct domain of health care — intellectual property laws, for instance — could encourage private industry to develop products and services that promote health and wellness rather than generate profit from sickness and obesity.

Education policies must support transformation of schools as incubators of health rather than disease. (How can we feed our children for learning and thriving when so many school kitchens have only deep fat fryers and microwave ovens?)

Government agencies and departments with domains that impact health, such as the Departments of Agriculture, Health and Human Services, Environmental Protection Agency, Transportation, Education, Defense, and the Centers for Medicare and Medicaid Services (CMS), etc, must be coordinated to create a culture of health and wellness.

I have no doubt that when applied well, the personalized systems-medicine approach based on functional medicine is a scalable model for medical practice, education, and research. It can dramatically improve outcomes while reducing costs, providing a real solution to our health care crisis, which I have described in previous blogs.

Creating the incentives to build this approach and delivering it through integrated health care teams — including health educators/coaches driven by the operating system of functional medicine — has to be part of the solution.

There is also an urgent need to mobilize the power of social networks and communities, for peer-supported health programs, health champions and community health workers can help us cope with another growing problem: the serious deficit of general-practice doctors available to care for all the sick. If we in health care can’t cure the patient, perhaps the community can.

People helping people, armed with the right information on how to create health, can disrupt health care, improve outcomes and reduce costs. This is how we got Saddleback Church to have 15,000 people lose over 250,000 pounds in 10 months — people helping people in community based programs like The Daniel Plan.

Ending Industry Influence in Science and Medicine

Even if we get everything else right in health care reform — such as payment reform, universal access, electronic records (currently conceived of as simply transferring the 19th- and early 20th-century medical records system to the computer, rather than facilitation of a fundamentally new way to practice medicine based on whole-systems analysis), reduction of medical errors, malpractice reform — none of our efforts will matter unless we address the true drivers of cost and chronic disease. And among the biggest drivers of all are the complex, industry-driven government policies that promote obesity, disease, and agricultural and environmental degradation.

This is a national security issue that threatens our standing in the world. As President Obama stated, “Fixing health care is no longer only a moral imperative, but a fiscal imperative.”

But opponents will not go quietly into the night. As reported in The New York Times, there is an insidious presence of pharma and industry in medical education, research, and practice — a presence that prevents the best evidence on lifestyle medicine from becoming the standard of care.

Concern about this dynamic is what led Harvard medical students to petition for their right to an education free of pharma bias, and to ask for limits on consulting and payments by pharma to faculty members (one of whom had 47 industry affiliations, and many of whom received tens to hundreds of thousands of dollars in payments).1

A recent JAMA review that examined the basis for clinical practice guidelines for evidence-based medicine (EBM) found that only 11 percent of guidelines are based on firm clinical evidence (level of evidence A); most are based on “expert” opinion (level of evidence C).2 Of guidelines with good evidence (level A), only 19 percent are Class I recommendations (general agreement among experts that treatment is useful or effective). These clinical practice guidelines considered “best evidence” are heavily influenced by what we have done (driven by pharma), not what we should do (based on evidence for systems medicine).

Medical device and pharma industries routinely pay consulting fees and payments to physicians who promote their products, often without evidence of benefit or for off-label uses. Eli Lilly and Company (Indianapolis, Ind.) paid $1.4 billion in 2009 to settle criminal charges that it illegally marketed Zyprexa, an anti-psychotic drug; and Pfizer (New York, N.Y.) set aside $2.3 billion in fines for illegally marketing Bextra.3

Dr. Peter Green, the world’s expert on gluten, found in a study of 10 million subscribers to CIGNA (Philadelphia, Penn.) that correctly diagnosing celiac disease would result in a 30 percent reduction in health care costs by decreasing utilization (oral communication, March 2009), yet this is not advanced because there is no pharma marketing for testing or treatment of gluten intolerance, something that affects 3 million to 10 million Americans, only 1 percent of whom are diagnosed.

The corruption of our political process by money has many unintended consequences, only a few of which are catalogued above. Money in politics has corrupted virtually all the systems and institutions upon which our collective health depends. That’s why what we need now is nothing less than a revolution in the way our country thinks about health to include, as Prince Charles implores, “accounting for sustainability” — sustainability for our health, our environment, our communities, our economy and our nation, all of which are at risk today.

Certain ideas, while radical, seem obvious to me if we are to create real change and avert disaster. Horse-and-buggy makers gave way to the automobile, and eight-track manufacturers gave way to the iPod.

While some industries will fade, others that promote health and wellness will flourish. These are the changes that will shift our system from sick care to health care. A coordinated effort at the White House level is necessary to successfully create a culture of health and wellness and transform our health care system. That is the task of our next president.

Creating Health: Getting Money Out of Politics

The following are a few strategies that could have the biggest impact on cost and outcomes.

Send letters and e-messages to your elected representatives, encouraging them to support the following health initiatives:

Reclaim Food Policy

    • Eliminate unhealthy foods from all schools, child-care and health care facilities, and all government institutions. The government must establish rigorous standards for school nutrition consistent with current science (through the USDA). Similarly, we need to create nutrition programs for other public and government-run institutions.
    • Support lobby reform. We must change campaign finance laws so that corporate political donations from entities like big food, big farming, and big pharma can no longer control the political process. Reverse Citizens United.
    • Subsidize the production of fruits and vegetables. Change the Farm Bill. Agricultural policies should support public health and encourage the production of fruits and vegetables, not commodity products like corn and soy. Eighty percent of government subsidies presently go to soy and corn that are used to create much of the junk food we consume. We need to rethink subsidies and provide more for smaller farmers and a broader array of fruits and vegetables.
    • Incentivize supermarkets to open in poor communities. Poverty and obesity go hand in hand. One reason is the food deserts we see around the nation. Poor people have a right to high-quality food, too. We need to create ways to provide it for them.
    • Build the real cost of industrial food into the price. Include its impact on health care costs and lost productivity.
    • Tax sugar. We do it for cigarettes and alcohol, which helps pay for prevention and treatment programs. Sugar is at least as addictive, if not more. Scientists suggest a penny-an-ounce tax on sugar-sweetened beverages. This would reduce sugar consumption, obesity, health care costs, and provide revenue to support programs for the prevention and treatment of obesity.
    • Create a public health advertising campaign that makes being healthy cool and sexy, that is supported by celebrities and sports icons, and that exposes the subversive practices of big food, big farming and big pharma that propagate disease and suffering for millions. Focus on kids, teenagers and adults, using the best advertising techniques that speak to the emotional needs and feelings of the consumer. Use industry’s best weapons against them, like the successful campaign against teen smoking Rage Against the Haze.

Reclaim Public Airwaves

    • Restrict all media marketing of fast food, junk food, and processed food to children.Food marketing directed at children should be banned (through the Federal Trade Commission). This has been done in over 50 countries across the globe, including Australia, the United Kingdom, the Netherlands, and Sweden. We should follow suit.
    • Regulate marketing of liquid calories (especially to children). Food-industry marketing practices brainwash children to believe that choosing their products will provide instant happiness and fun. Do they know something we don’t, or are they simply acting on sound evidence that having a 2-year-old ask for brand-name junk food before he or she can complete a full sentence might not be good for people or society? One billion cans of Coca-Cola are consumed every day around the world; we have taken the bait. In communities without health care, education, running water, or enough food, there is Coke!
    • The Food and Drug Administration should also restrict unproven health claims on labels. Foods with health claims on the label are often the least healthy. Adding a little fiber to a sugary cereal doesn’t make it healthy. Will Vitaminwater (made by Coca-Cola) or Gatorade (made by Pepsi) and made cool by Kobe Bryant and Lebron James make our kids super athletes, or just super fat? Is there a reason that over 50 countries ban processed food advertising to children?

Reclaim Our Schools

    • Help reinvent school lunch programs starting with the Healthy, Hunger-Free Kids Act of 2010, which provides extra money for schools that comply with federal nutrition standards, removes junk food from schools by applying nutrition standards to all foods sold in schools (including vending machines in hallways where most kids get their breakfast of soda and chips) and supports access to fresh produce through farm-to-school networks, the creation of school gardens, and the use of local foods. It doesn’t solve the void in education for self-care and nutrition, but is a beginning.
    • Support schools as safe zones where there is access only to foods that support and create health and optimal brain functioning.
    • Support changes in zoning laws that prevent fast food and junk food outlets from being next to schools.
    • Build school gardens and teach children about the origins of food and experience the sensory delight of real, garden-fresh fruits and vegetables.
    • Support integration of self-care and nutrition curriculum into school K-12.
    • Bring back basic cooking skills to schools as part of a curriculum that includes essential life tools.

Reclaim Health Care Reform

    • Support real health care reform that not only changes insurance regulation, but also changes the type of medicine we do (lifestyle medicine) and changes how we deliver health care (in small groups, in communities and in health care organizations); and pay for quality, not quantity of care. During the health reform process in Washington, D.C., a group of three doctors (Dean Ornish, Michael Roizen and myself) were asked what organization we represented. We replied simply that we didn’t represent anyone except the patients or anything but the science. They accepted it, but looked perplexed. No wonder. During health reform, the pharmaceutical industry had three lobbyists for every member of Congress and spent over $600,000 a day to make sure their needs were represented in the legislation.
    • Provide demonstration projects in community health centers to provide inexpensive, nutritious meals (including takeout), recreational facilities, counseling/education (e.g., cooking classes), and health care based on systems/lifestyle/functional medicine at one location.
    • Impose limits on pharmaceutical and unhealthful food advertising. More than $30 billion is spent on marketing junk and fast food to consumers, including $13 billion targeted at children, and more than $30 billion is spent by pharma on marketing drugs to physicians (about $30,000 annually per physician). Direct-to-consumer drug advertising also drives prescribing practices based on induced preferences rather than science.
    • Empower the National Prevention, Health Promotion and Public Health Council as an ongoing vehicle for coordination of strategy and policy. Focus specifically on developing policies and programs for lifestyle-based chronic disease prevention and management, integrative health care practices and health promotion.
    • Support the creation a health corps for America to train 1 million community health workers and health champions in communities around the country by 2020. Through the act of “accompaniment” — getting healthy together — we can create a double revolution: Change the medicine we do (focus on lifestyle medicine that addresses the causes of chronic illness) and change how we do medicine (in small groups that help people create positive social and behavioral change). This new workforce of community health workers would “accompany” and support individuals in making better food and lifestyle choices and cleaning up their homes, workplaces, schools, faith-based organizations and their environment.

Reclaim Medical Education

    • Mandate nutrition and lifestyle medicine training in medical schools and residency programs. Consider this: All of the major drivers of disease and health care costs are lifestyle — and therefore preventable — factors. If these factors were addressed, we could eliminate 90 percent of heart disease and diabetes, yet only 1 in 4 medical schools have a nutrition course, and only 28 percent of schools meet the minimum 25 hours of nutrition education recommended by the Institute of Medicine. And most of those nutrition hours are about nutritional deficiencies disease like scurvy and rickets. If we were successful in reducing heart disease by half or reducing diabetes (along with its complications) by 80 percent, hospitals would go bankrupt, pharma would see their profits plummet, and many physicians would be looking for another line of work.
    • Support and develop a modular scalable nutrition curriculum to address lack of supply of adequate experts (scale existing programs such as the Institute for Functional Medicine).
    • Provide reimbursement for lifestyle treatment of chronic disease. Despite reviews of the science by major organizations, and support of nearly all the major medical societies who joined in publishing a review of the scientific evidence for lifestyle medicine both for the prevention andtreatment of chronic disease, this approach is still not part of medical training or medical practice.
    • Develop more funding for nutritional science. Congress should mandate greater funding of nutritional science, and examine and test innovative treatment models that work. Guidance for dietary policy should be placed with an independent scientific group such as the Institute of Medicine, instead of the politically and corporately influenced U.S. Department of Agriculture, which now tells us what to eat. They advised a low-fat diet food pyramid with at least eight to 11 servings of bread, rice, pasta and cereal a day in the 1980s that coincided with the rapid increase in obesity and diabetes. It was lethal to mix politics and health recommendations.
    • End irresponsible relationships between medicine and industry. Public health organizations like the American Heart Association and the American Dietetic Association should avoid partnerships, endorsements, or financial ties with industry that compromises their independence and credibility. Coca-Cola sponsoring events at the American Dietetic Association, or the American Heart Association promoting chocolate sugary cereals as heart-healthy because they have a few grains of whole wheat — is this credible?

It’s worth noting that these strategies span multiple industries, systems and domains. We are currently experiencing a perfect storm where economic, scientific and moral imperatives are all colliding, and increasingly they are aligning around one very powerful, integrated solution. This provides an opportunity for us as a nation to do well by doing good — through fundamentally changing the way we think about health, money and politics, illuminating the often invisible forces that are putting our health and our nation at risk.

To solve this will require the collective imagination, intention, focus and action by health care providers, consumers, and industry and policymakers. It will also require campaign finance reform and reversal of the Citizens United decision that puts too much money into politics, money whose first interest is not public welfare but profit. There is no place for that in our nation’s government.

In the words of the ancient Jewish sage, Rabbi Hillel, “If I am not for myself, then who will be for me? And if I am only for myself, then what am I? And if not now, when?”

Go to www.takebackourhealth.org to learn how to take back our health, take money out of politics and join how we can and must get healthy together. Share your ideas and stories of how we can take back our health.

References

1. Snyderman R, Langheier J. Prospective health care: the second transformation of medicine. Genome Biol. 2006;7(2):104.

2. Wilson D. Harvard Medical School in ethics quandary. The New York Times. March 2, 2009. Availablehere. Accessed March 9, 2009.

3. Tricoci P, Allen JM, Kramer JM, Califf RM, Smith SC Jr. Scientific evidence underlying the ACC/AHA clinical practice guidelines. JAMA. 2009;301(8):831-841.

4. Harris G. Crackdown on doctors who take kickbacks. The New York Times. March 3, 2009. Available at:

5.http://www.nytimes.com/2009/03/04/health/policy/04doctors.html?_r=1&ref=health. Accessed March 9, 2009.

6. Adams KM, Kohlmeier M, Zeisel SH. Nutrition education in U.S. medical schools: latest update of a national survey. Acad Med. 2010 Sep;85(9):1537-42.

7. http://www.acpm.org/LifestyleMedicine.html

Mark Hyman, MD is family physician, a four-time New York Times bestselling author, and an international leader in his field.

Reposted from http://drhyman.com/blog 

Experience Life Magazine

15 Questions to Ask When Your Doctor Prescribes a Drug

As you probably know by now, I am a huge proponent of becoming an active participant in your healthcare. This can begin with asking the following questions when your doctor recommends a drug:

  1. What does this medication do?
  2. How, when and for how long should I take it?
  3. Is this drug intended to cure my underlying condition or is it intended to give me relief from my symptoms?
  4. What are the side effects? Are they minor or major? Common or rare?
  5. Is it safe take while pregnant or breastfeeding? (If appropriate to you.)
  6. Have long-term studies been done on this drug? Have studies been done for this drug on the elderly or women? (If appropriate to you.) Ask this especially if you are going to take the drug long-term.
  7. Do the benefits outweigh the risks?
  8. Is this dosage individualized for me, or is this a one-dose-fits-all dosage?
  9. Would it be possible to start me at a lower dose and adjust it according to my response?
  10. What herbs, supplements, foods, drinks, or activities should I avoid while taking this medication?
  11. Is it safe for me to take this medication with other drugs or supplements I am taking?
  12. Will any tests be necessary while I am taking this medication?
  13. What should I do if I miss a dose of this medication? Take it immediately when I remember, or wait until my next regularly scheduled dose?
  14. Is there a generic version of the medication?
  15. What are my non-drug alternatives?

Frank Lipman, MD is  an internationally recognized expert in the fields of Integrative and Functional Medicine. This blog is re-posted from his Web site.

 

Experience Life Magazine

How Dietary Supplements Reduce Health Care Costs

Spending just pennies a day on healthcare can reduce our expenditures by $24 billion over five years.

New research from the Lewin Group has shown that spending pennies a day on a few key nutritional supplements can dramatically reduce sickness and chronic disease — and greatly decrease healthcare expenditures as a result.(i) How did they come to this conclusion? And why haven’t we heard about it?

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The Lewin Group looked only at rigorous scientific studies that documented the benefits of nutritional supplements. They used the Congressional Budget Office’s accounting methods to determine the economic impact of supplements. And they kept their analysis specifically to Medicare patients and women of childbearing age.

Today I will review the Lewin Group’s research, explain the remarkable conclusions they came to, and outline the supplements I recommend you take every day if you want to optimize your health and possible reduce health care costs in the process.

Reviewing the Research: Supplements Have Dramatic Health Benefits
Although nutritional therapies can help a broad range of illnesses, the group only looked at four supplements and disease combinations because of the rigor and validity of the scientific evidence available for these nutrients and diseases.

While there are many other beneficial nutritional therapies that have been proven helpful in studies, the ones in this particular study are only those that are unquestionable, beyond scientific doubt, well-accepted, and proven to help. Yet they are also under-used and not generally recommended by healthcare providers. The study looked at:

1. Calcium and vitamin D and their effect on osteoporosis.

2. Folic acid and its ability to prevent birth defects.

3. Omega-3 fatty acids and their benefits for heart disease.

4. Lutein and zeaxanthin and their benefit in preventing major age-related blindness, or macular degeneration.

In this study, the researchers were extremely strict and only looked at nutrient interventions that met three criteria.

1. The supplement had to produce a measurable physiological effect.

2. This physiological effect had to create a change in health status.

3. The researchers only looked at health problems where a change in health status is associated with a decrease in healthcare expenditures.

…a whopping 92 percent of us are deficient in one or more nutrients at the Recommended Daily Allowance (RDA) level, which is the minimum amount necessary to prevent deficiency diseases like rickets or scurvy…

Now, most of us hear the refrain from our physicians that nutritional supplements just produce expensive urine, that you do not know what you are getting, or that there is no scientific proof to support their claims. Based on this study and many others like it, my advice to these doctors is to do their scientific homework. Let’s start by looking at the effects of calcium and vitamin D.

First, I want to point out the vitamin D research referred to in The Lewin Group study is older research. Newer research, as I discussed in my vitamin D blog, suggests that higher doses of vitamin D3, such as 1,000 to 2,000 IU a day, have even greater benefit.

Yet even by focusing only on the older research, this study’s authors determined that providing Medicare-age citizens with 1,200 mg of calcium and 400 IU of vitamin D would result in reduced bone loss and fewer hip fractures. The researchers estimated these supplements could prevent more than 776,000 hospitalizations for hip fractures over five years and save $16.1 billion.

Next let’s look at omega-3 fats. Omega-3 fatty acids help prevent cardiac arrhythmias, improve cell membrane function, reduce inflammation, lower cholesterol and blood pressure, and have many other benefits.

The Lewin Group found that giving the Medicare population about 1,800 mg of omega-3 fats a day would prevent 374,000 hospitalizations from heart disease over five years. The Medicare savings from reduced hospital and physician expenses would be $3.2 billion.

This is pretty convincing data, but it doesn’t stop there. The Lewin Group also analyzed the economic effects of lutein and zeaxanthin-carotenoids that are found in yellow and orange vegetables. I recommend taking them in combination with the hundreds of other carotenoids found in yellow and orange foods.

Taken as supplements, these have been shown to treat macular degeneration, which is the loss of central vision, a major reason people over age 65 require nursing home care. The study found that taking 6 to 10 mg of lutein and zeaxanthin daily would help 190,000 individuals avoid dependent care and would result in $3.6 billion in savings over five years.

Lastly the Lewin Group looked at the effects of taking folic acid. 44 million women of childbearing age are not taking folic acid. If only 11.3 million of them began taking just 400 mcg of folic acid on a daily basis before conception, we could prevent birth defects called neural tube defects in 600 babies and save $344,700,000 in lifetime healthcare costs for these children. Over 5 years, this would account for $1.4 billion in savings.

Taken together, these four simple interventions, which cost pennies a day, could produce a combined savings of $24 billion over five years. This does not even include benefits to people younger than 65 or any of the other benefits of nutritional supplementation, such as improved immunity, cognitive function, and mood.

The Lewin Group’s study is intriguing. The economic impact of investing a few pennies a day in nutritional supplements is compelling. But what’s downright frightening is that studies by the US Department of Health and Human Services prove that the typical American diet does not always provide a sufficient level of vitamins and minerals — meaning we are at greater risk for conditions like those outlined above.

Because of our consumption of low-nutrient, high-calorie foods that are highly processed, hybridized, genetically modified, shipped long distances, and grown in nutrient-depleted soils, many of us are nutritionally depleted.

In fact, a whopping 92 percent of us are deficient in one or more nutrients at the Recommended Daily Allowance (RDA) level, which is the minimum amount necessary to prevent deficiency diseases like rickets or scurvy — diseases that are the result of not getting enough vitamins and minerals. The RDA standards do not necessarily outline the amount needed for optimal health.

What’s more, our government’s nutrient guidelines ignore the fact that many Americans, because of genetic variations and unique needs, may need higher doses of vitamins and minerals than the RDA. Vitamin deficiency does not cause acute diseases such as scurvy or rickets, but they do cause what have been called “long-latency deficiency diseases.” These include conditions like blindness, osteoporosis, heart disease, cancer, diabetes, dementia, and more.

What all this adds up to is clear. Nutritional supplements do not just make expensive urine. Based on mounting evidence and confirmed by the Journal of the American Medical Association (ii) and The New England Journal of Medicine (iii), I strongly believe that we should all be taking certain basic supplements.

Supplements You Should Take Every Day
Here are the supplements I recommend for everyone:

1. A high-quality multivitamin and mineral. The multivitamin should contain mixed carotenoids, which include lutein and zeaxanthin as part of their mix, as well as at least 400 mcg of folate and a mixed B-complex vitamin.

2. Calcium-magnesium with at least 600 mg of calcium and 400 mg of magnesium. The calcium should be calcium citrate or chelated versions of minerals. Do not use calcium carbonate or magnesium oxide, which are cheap minerals that are poorly absorbed.

3. Vitamin D3, 1,000 to 2,000 IU a day (people who are deficient in vitamin D will need more).

4. Omega-3 fatty acids that contain the fats EPA and DHA, 1,000 to 2,000 mg a day.

The cost is low, the benefit is high, and the risk is non-existent for these nutritional supplements. Not only will you feel better, have better immune function, and improve your energy and brain function, but you will also prevent many problems down the road. So, eat a healthy diet — and take your nutritional supplements every day. It is essential for lifelong vibrant health.

Now I’d like to hear from you…

What supplements do you take every day?

How does your doctor feel about nutritional supplements?

Which of these nutrients do you typically get from your diet?

Please let me know your thoughts by leaving a comment below.

To your good health,

Mark Hyman, M.D.

References

(i) The Lewin Group. (2006). An evidence-based study of the role of dietary supplements in helping seniors maintain their independence. Prepared for: The Dietary Supplement Education Alliance.

(ii) Fairfield K.M., and R.H. Fletcher. (2002). Vitamins for chronic disease prevention in adults: Scientific review. Journal of the American Medical Association. 287:3116-3126.

(iii) Willett W.C., and M.J. Stampfer. (2002). What vitamins should I be taking doctor? New England Journal of Medicine. 345 (24):1914-1916.

Mark Hyman, MD is family physician, a four-time New York Times bestselling author, and an international leader in his field.

Re-posted from www.drhyman.com.

Experience Life Magazine

Making a Diagnosis is Less Important than Asking These 2 Questions

After 30 years of practicing Medicine, I have learned that for any chronic illness or ailment, treating underlying imbalances and dysfunctions is more important than making a diagnosis and naming the disease. Ultimately, asking the right questions is more important than giving a label to a set of observations.
This is because most if not all chronic problems, from heart disease to arthritis, migraines to irritable bowel syndrome (IBS), depression to fatigue, usually have multiple factors that need to be addressed – this is called the “total load.” The total load is the sum of the factors that influence a person’s life and health, including diet, exercise, job stress, relationships, state of mind etc. Individually, each of these elements might not cause a problem, but their cumulative effect can overload our normal functioning and cause harm. Everyone’s tipping point is different and each of us manifests or experiences overload in our own unique way.
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For example, several patients may all be diagnosed with IBS but the individual factors underlying their illnesses may be varied, meaning that each requires different treatments to address their specific problems. Simply diagnosing these patients with IBS, obscures this critical fact.
When working with patients, I always assess their total load and then try to reduce it by slowly removing the factors that could cause harm. At the same time, I will add new elements that will nourish them in order to enhance the healing process.
Some examples of what may need to be reduced or removed from your diet are: sugar, chemicals, caffeine, or alcohol. Or you may need to lessen the burden of responsibilities, your work load, or how much tension you carry in your muscles. Examples of factors that may be lacking and need to be added are nutrients, sunlight, sleep, down time, play time, love or joy.
To understand the concept of total load, think of yourself as a ship floating in the water. Depending on the load you’re carrying, you are either riding high above the waterline or sinking beneath the waves. And just as you can save a sinking ship by tossing some ballast overboard to lighten the load, your health can be improved by reducing the overall number of factors that cause stress to your system. The good news is that frequently you may only need to identify two or three factors to toss overboard in order to feel better.
Unfortunately, I, like all doctors was never taught this at medical school. Instead, we were taught to name it, blame it and tame it. That is to look at the symptoms, signs and test results, make a diagnosis, name the disease and treat it.
This model works well for the acute or short-lived illnesses that were most common until about 70 or 80 years ago. There is no better model for crisis care management, such as a heart attack or burst appendix, a broken bone or an acute bacterial infection like pneumonia. Due to the incredible success of antibiotics in treating most infectious diseases, we have extrapolated that model, looking for a single cause with a magic bullet treatment, and adapted this thinking to all diseases.
But most complaints today are not acute illnesses, rather chronic problems, which are not served well by this model in which varied complex disease processes are reduced to a single diagnosis. Giving a set of observations a name and treating the named problem does not help us understand the origin of the problem and its causes, which are usually multi-factorial. This name-it, blame-it and tame-it medical paradigm is not particularly effective for the chronic diseases which are so endemic today.
I want to make it clear, a label or descriptive name for a problem is not a bad thing-it is often reassuring to know what we have. I do not want to under-estimate the significance of this. But we have been habituated to assume that if we know the diagnosis and the name of our disease we will know how to not only treat it, but fix it.
Unfortunately, this is not true. Doctors are increasingly practicing from the vantage point of an outdated and ineffective model and are not addressing the needs of the millions of patients who come to them with complicated chronic problems. They give them drugs to suppress symptoms and do not address the underlying physiological imbalances that produce these symptoms. Therefore we do not change the course of the disease and often end up causing more harm than good because the underlying problem persists and many people develop side effects from the drugs.
Luckily for all of us, there is a new little known science-based model for chronic diseases, called Functional Medicine that deals with the underlying causes instead of just suppressing symptoms. It is a true mix of Chinese and Western Medicine. This new medicine is systems-based biology rather than disease-focused. It redefines chronic disease as a functional alteration in the physiological network that requires a systems biology approach to its management, improving both the safety and effectiveness of treatments.
This model helps us understand how the disruptions of molecular pathways cause dysfunctions in various body systems that then result in disease. It is less concerned with a diagnosis and more concerned with the underlying dysfunctions that lead to the symptoms and the disease.
My Chinese Medicine teachers taught me to think of myself as a gardener when I see patients. When a plant or tree is not growing well, when the leaves are drooping and turning yellow, we do not call it yellow leaf syndrome and paint the leaves green or cut off the sick part. The gardener evaluates why the plant is not growing well. He determines whether the plant is getting enough or too much sunlight, enough or too much water, is the soil rich and balanced in order to nourish the plant? And he looks to see if the roots are being impinged upon, and if so, what needs to be removed.
Even though you may have been given a diagnosis, always ask these two questions with any chronic problem:
1. What is harming you and needs to be removed to permit the body to heal?
2. What is lacking or what does your body need to promote healing?

Frank Lipman MD is an internationally recognized expert in the fields of Integrative and Functional Medicine.

Experience Life Magazine

10 Ways Your Food Can Bring Out the Best in Your Genes

by Frank Lipman, MD

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Most of us believe that age related diseases like high blood pressure, heart disease, arthritis, adult onset diabetes, stroke, cancer, etc are the inevitable consequences of aging, but we are now finding out that this is not necessarily true. We actually have a lot more control over how we age than you might think. Healthy aging is mainly the result of how we “communicate” with our genes — through our diet, our lifestyle and the environment we bathe them in.

Healthy habits nurture healthy genes.
When most of us think of genes, we think of the ones that determine particular characteristics such as whether we have brown hair, blue eyes or long legs, or those that predict specific childhood diseases. These genes are “fixed”, but are only few in number. By far the vast majority are the thousands of genes that direct all of our biochemical processes and that render us susceptible to the many chronic diseases so many people are experiencing today. While we are each born with a set of genes — a baseline set of conditions which we can’t change — we can change how they are expressed.

This means that most genes in and of themselves do not create disease. Rather, the likelihood of developing disease and disability is determined by the way we live our lives and by the choices we make. You may have the genes for and be susceptible to heart disease or diabetes or arthritis, but that doesn’t necessarily mean you will get those diseases. In other words, these genes do not cause disease per se unless they are thrust into a detrimental environment, one conducive to expressing these genes as chronic disease.

There are multiple factors in your diet, environment and lifestyle that affect your genes and how you age. Many of these are within your control. Of all the factors, diet is the easiest to control and probably the most important determinant of how our genes are expressed.

A revolutionary new science, Nutrigenomics, is showing how different foods may interact with specific genes, how food “talks” to our genes and how our genes express themselves after the conversation. It is confirming that food provides potent dietary signals that directly influence the metabolic programming of our cells and modify the risk of common chronic diseases. It is telling us that food is information, that it contains “instructions” which are communicated directly to our genes.

Armed with this information, your genes commandeer various metabolic actions and affect millions of critical biological processes, including cholesterol levels, aging, hormone regulation, weight gain and loss, and much more. Eat the right foods and they will send instructions to your genes for good health. Eating the wrong foods however, sends messages for disease.

What we are finding out is that there is so much more to food than just the nutrients we have discovered thus far. Real food is packed with thousands of compounds which have a complex and dynamic relationship with one another and your genes. With processed foods however, these micronutrients have either been altered or are missing, and therefore they can never deliver the same beneficial messages to your genes. Just as a computer program won’t function well when it gets fed bad data, neither will your body. Once you understand that food is “data” or complex information that the body uses to direct the multifaceted actions that keep us vibrantly alive, it’s easy to understand that loading up on junk food is like taking the fast lane to a giant system failure.

Foods loaded with sugar, trans fats and chemicals, and foods processed beyond recognition, are simply “bad data” for human consumption. I call these “food-like substances” because they are not real food. If you eat these regularly, your body stops working properly.

It makes perfect sense, when you think about it. When you bathe your genes in an unhealthy environment, like the one created when you eat junk food, your genes “miscue” metabolic actions that can trigger disease. For example your body responds to “food-like substances” as if they are “foreign bodies”. This prompts an inflammatory response as your body tries to protect itself. Over time, continued consumption can lead to the development of a low grade chronic inflammatory condition which is now becoming recognized as an important precursor to a variety of more serious forms of illness.

Bottom line: the food you eat affects the functioning of your genes.
Here are 10 ways to improve the “conversation:”

1) Eat real food ie fresh, whole, unrefined and unprocessed food. Food is more than a delivery system for nutrients containing protein, fat, carbohydrates, vitamins, minerals and phytonutrients. Real food is more than the sum of its parts, it’s about how it all works together, about the integrity of the information or the total message. Although you should know how to read food labels, most real food does not come with a label …vegetables, fruits, nuts, seeds, grass fed meats, wild fish, organic chicken and eggs etc.

2) Although there is no one right diet for everyone (as we are all different), try to eat as close to nature as possible because the further removed food is from its source the less good data it will contain, and the more likely it is of being a “food-like substance” and not real food.

3) Select fruits and vegetables in a wide variety of colors. For a list of fruits and vegetables with the most and least pesticides, check out www.foodnews.org.

4) Buy fresh foods whenever you can, preferably organic and locally grown if possible. Fresh foods are better than frozen foods, which are better than canned foods.

5) Stop eating when you are 80% full.

6) Be skeptical of foods that come individually labeled with a health claim. Most healthy foods don’t need a health claim. Have you ever seen a health claim on a bunch of broccoli or on a box of blueberries?

7) Be wary of foods you’ve seen advertised as the vast majority of these are processed foods.

8) Be careful of obsessive calorie counting. Figuring your diet simply in terms of calories or even percentages of protein, fat and carbohydrate, can inadvertently deprive your body of the “complete” messages that real, whole foods provide.

9) Enjoy your food, preferably in the company of people you love.

10) Don’t waste your time feeling guilty if you ate the “wrong” thing.
I think Michael Pollan summarizes it really well in his brilliant book, In Defense of Food: “Eat food. Not too much. Mostly plants.” He too is talking about real food.

Frank Lipman MD is an internationally recognized expert in the fields of Integrative and Functional Medicine.

Experience Life Magazine

The Dangers of the Medical Industrial Complex

by Mark Hyman, MD

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YOUR DOCTORS THINK they make decisions based on medical evidence.

But they don’t!

In fact, half of medical evidence is hidden from your doctors. And the half that’s hidden is the half that shows drugs don’t work.

The bad news is that drug companies are not policed by the Food and Drug Administration (FDA) the way they should be. A drug should be proven both effective and safe BEFORE it is prescribed to millions of people.

Sadly, that often isn’t the case.

Let me share with you two recent examples that highlight the dangerous collusion between drug companies and our government agency. They show why the FDA should really stand for “Federal Drug Aid.”

First, we now know that the cholesterol-lowering drug Zetia actually causes harm and leads to faster progression of heart disease DESPITE lowering cholesterol 58 percent when combined with Zocor.

This challenges the belief that high cholesterol causes heart attacks and shakes the $40 billion dollar cholesterol drug industry at its foundation.

Second, it’s come to light that nearly all the negative studies on antidepressants – that’s more than half of all studies on these drugs – were never published, giving a false sense of effectiveness of antidepressants to treat depression.

Don’t get me wrong.

I’m not telling you to blame your doctor.

Instead, blame deceptive scientific practices and industry-protective government polices. Let’s talk a closer look at these findings and their implications.

I once had a patient who worked in the drug approval division of the FDA. She taught me a very important lesson.

When a drug company designs and performs a study, it has to be registered with the FDA and ALL the results must be submitted to the FDA. But it doesn’t work that way.

Instead, the pharmaceutical companies ONLY submit the data they want to get published to medical journals. That means that any negative studies are hidden from the scientific community and from the public.

And when drug studies are sponsored by drug companies – as most are – they find positive outcomes at 4 times the rate of independently funded studies. This is also true for nutrition studies funded by the food industry that show the benefits of dairy or high-fructose corn syrup.

The FDA does not release this information.

Since drug companies fund most of the research in the world, other therapies that work better – such as diet and lifestyle or nutritional therapies – never get enough funding.

That was, it didn’t until 2004 when all the major scientific journals banded together and refused to publish any data from any drug study that did not list the results of all trials, either positive or negative, in a central database. (1)

Well, that sounds good – but listing obscure, unpublished studies buried deep in a hard-to-navigate public database run by the National Institutes of Health is hardly visible public disclosure.

Sure, the research studies are at least listed, but try to find out the results. After a few hours searching around on the website clinicaltrials.gov, I gave up.

Last year, Congress passed legislation expanding how much detail must be listed, but at the end of the day, who even looks at that? Most doctors don’t even have time to read the medical journals they receive. They get tiny bits of information from drug reps, who come to their office with free lunch and a sound bite about their drug.

They get slightly more information from researchers who are funded by pharmaceutical companies and present their findings at conferences sponsored by pharmaceutical companies, using presentations prepared for them by pharmaceutical companies. Not exactly independent, evidence-based medicine!

Now let’s get back to the news about Zetia. Zetia is a new drug that lowers cholesterol by a different mechanism than statin drugs like Lipitor and Zocor.

Why does this matter?

Well, doctors have been brainwashed to think that cholesterol is the cause of heart attacks even though half of all people who have heart attacks have NORMAL cholesterol.

And it seemed like the statins, which lowered cholesterol, actually reduced heart attacks.
Seems logical. If you lower cholesterol, you reduce heart attacks, right?

No!

I believe that the reason statins lower risk is NOT because they lower cholesterol, but because they reduce inflammation. In fact, studies by Dr. Paul Ridker of Harvard show that the risk of heart attacks was only reduced if inflammation was lowered along with LDL cholesterol – but not if LDL cholesterol was lowered alone. (2)

So then along comes a drug that can be combined with statins to lower cholesterol even more. Great idea? Not really.

You see, the FDA approved Zetia without any proof that it lowered heart attacks or reduced the progression of heart disease. The drug was approved solely on the basis that it lowered cholesterol.

Yet Zetia was given to 5 million people – and made the drug companies $5 billion a year. That’s almost $14 million a day! And once Zetia was approved, its makers had no incentive to prove that it actually did what it was thought to do – lower heart attacks.

They dragged their feet doing the studies and then released the negative data (which they did only under pressure from news agencies and Congress) after a long delay.

Wouldn’t you drag your feet too if you were making $14 million a day?

But the FDA had the negative data on Zetia – and it didn’t speak up. The data that was withheld proved that Zetia did not reduce heart attacks but actually INCREASED fatty plaques in the arteries despite lowering cholesterol.

Let that sink in for a moment.

That’s right: Lowering cholesterol led to more heart disease!

That turns our whole medical model upside down. It shows us that high cholesterol is NOT a disease and may or may not be related to heart attacks.

Another recent study put another nail in the coffin of the Cholesterol Myth.

A major new cholesterol drug, torcetrapib, was pulled from the pipeline in December 2006 because despite lowering LDL cholesterol and raising HDL cholesterol in 15,000 people, it caused MORE heart attacks and strokes. (3)

This was to be the new cholesterol wonder drug. Oops.

All this points to a big research mess that is flawed in three ways.

First, what gets studied depends on who is funding it.

Since drug companies fund most of the research in the world, other therapies that work better – such as diet and lifestyle or nutritional therapies – never get enough funding.

Second, drug companies are aided by the FDA, which suppresses, hides, and doesn’t publish negative studies on drugs, only positive ones. This leads doctors to think they have all the evidence when they don’t.

Third, doctors, patients, and the media believe they have the whole truth, often until it is too late, like with Zetia or Premarin or Vioxx.

The evidence was there, but no one looked or publicized it. This makes it very difficult for consumers to get the best treatments for their health and the whole truth about drugs.
Here’s my advice on how to make sense of things.

1. Follow the money. Look carefully at who funded the study. Be suspicious if it was funded by drug companies.

2. Call or email your congressperson or Senator to demand better legislation providing an easy-to-navigate database of all drug trials, with consumer-friendly summaries of both published AND unpublished data submitted to the FDA so you can look up the drug you are prescribed and have a balanced opinion.

3. Don’t assume that drugs are the answer to your health problems. Heart disease is NOT a Lipitor deficiency but the result of your lifestyle interacting with your genes.

4. Learn to ask the question “why?” – and search for the answers. Dealing with lifestyle and environmental factors (the basis of UltraWellness) almost always works better for chronic illnesses. Drugs are there as a backup only if needed.

So take a closer look at the information you’ve been given about drugs. You might be surprised by what you find.

Now I’d like to hear from you…

Were you aware of the studies I’ve mentioned today?

Which of the steps here do you plan to follow?

What has you experience been with medications compared to lifestyle measures?

Please share your thoughts by leaving a comment below.

To your good health,
Mark Hyman, MD

REFERENCES:
(1) Laine C, Horton R, DeAngelis CD, Drazen JM, Frizelle FA, Godlee F, Haug C, Hébert PC, Kotzin S, Marusic A, Sahni P, Schroeder TV, Sox HC, Van der Weyden MB, Verheugt FW.Clinical trial registration: looking back and moving ahead. JAMA. 2007 Jul 4;298(1):93-4.

(2) Ridker PM, Cannon CP, Morrow D, Rifai N, Rose LM, McCabe CH, Pfeffer MA, Braunwald E; Pravastatin or Atorvastatin Evaluation and Infection Therapy-Thrombolysis in Myocardial Infarction 22 (PROVE IT-TIMI 22) Investigators. C-reactive protein levels and outcomes after statin therapy. N Engl J Med. 2005 Jan 6;352(1):20-8.

(3) Kastelein JJ, van Leuven SI, Burgess L, Evans GW, Kuivenhoven JA, Barter PJ, Revkin JH, Grobbee DE, Riley WA, Shear CL, Duggan WT, Bots ML; RADIANCE 1 Investigators.Effect of torcetrapib on carotid atherosclerosis in familial hypercholesterolemia. N Engl J Med. 2007 Apr 19;356(16):1620-30.

Mark Hyman, MD is family physician, a four-time New York Times bestselling author, and an international leader in his field.

Reposted from http://drhyman.com/the-dangers-of-the-medical-industrial-complex-3260/