listed on your bottle of Tylenol, Advil, or Motrin
How to protect yourself-and armor your
cells against other sneaky assailants
I've warned you about the hazards of non-steroidal anti-inflammatory drugs (NSAIDs) numerous times before. But some new research has turned up what might be the most frightening one yet.
Researchers from Johns Hopkins discovered that NSAIDs literally melt cell membranes.
If it sounds extreme...well, it is.
Cell membranes are the protective covering surrounding your cells. They help keep cells intact and perform critical tasks like moving nutrients into the cells and pumping waste products out of them.
Needless to say, cell membranes are an essential part of overall health. Without its protective covering, a cell can't survive. If this happens on a large enough scale, it leads to organ failure, tissue damage...even death.
Which means those all-too-common NSAID painkillers you find in nearly every medicine cabinet in America are killing a lot more than just pain.
I'll give you more details on exactly how NSAIDs are melting your cell membranes-and what you can do to help protect them-in just a moment. But first, it's important to realize these anti-inflammatory drugs aren't the only threat to your cell membranes. In fact, your cells are constantly being bombarded by all sorts of potentially harmful factors. And your cell membranes are taking hit after hit from these microscopic battering rams.
I could fill this entire issue with all of the intricate ways your cell membranes suffer damage. But, for simplicity's sake, here are some of the worst offenders, starting with the newest enemy on the list...
NSAIDs melt cell membranes, set off biological bedlam in your body
Let's go back to the recent John's Hopkins study. Researchers found high doses or prolonged use of prescription-strength NSAIDs heat up the phospholipids (fatty molecules) that cell membranes are primarily composed of.[1]
And as you know, when you heat up fat, it starts to liquefy. Which is great for melting butter to go with a nice lobster tail. Not so great for your cells' main protective shield.
In fact, the Hopkins researchers found that when the NSAIDs melted cell membranes, it released scissor-like enzymes (called rhomboid proteases). Not surprisingly, these run-amok enzymes wind up in places they're not supposed to be-and interact with proteins and other substances in the body they shouldn't.
Though this particular study didn't discuss the consequences of this effect, suffice it to say they can be frighteningly far reaching.
By altering the normal, healthy function of cells and releasing substances that should stay tucked away inside, NSAIDs essentially cause biological bedlam. And the result? Any number of devastating conditions-from Parkinson's disease to liver failure.
What's even more frightening is that these devastating effects have been occurring since the advent of NSAIDs...But they were only just "discovered"-because no one ever bothered to look until now.
Granted, this study examined prescription-strength NSAIDs. But with 30 percent of Americans popping the cap on an over-the-counter NSAID bottle each day, it's easy-and all too common-to reach dangerous levels from just a few doses. So you can bet these drugs are at the root of more health problems than anyone likely realizes.
This just adds to my list of reasons never to use NSAIDs.
But that doesn't mean you have to suffer through pain. There are plenty of strategies that can help alleviate your discomfort without melting your cell membranes in the process. Starting with my New Hamptons Health Miracle.
Cutting the sugar and processed junk from your diet is the first step toward combating the lethal inflammation that's causing your pain to begin with.
There are also several nutritional supplements that can deliver pretty powerful pain relief. Here are a few of my go-to remedies for acute flare-ups:
- Arnica. This herbal, homeopathic remedy has been used for more than 500 years to treat pain and inflammation. But it's got modern science behind it as well. It's available in topical cream or homeopathic sublingual tablets (in the 30x potency). If you opt for tablets, I recommend 5 under the tongue five times per day.
- White willow bark. This is Nature's aspirin. In fact, aspirin is actually a synthetic form of salicin, the natural compound in white willow bark. But the natural form is much, much safer. I typically recommend 400 mg tablets up to four times per day.
- Curcumin. This extract comes from the spice turmeric. One study found that 2 grams of curcumin extract provides pain relief similar to ibuprofen.
Unlike the recent NSAID shocker, this next cause of cell membrane damage isn't so surprising. Free radicals and oxidative stress are the notorious culprits behind a vast array of health concerns. Most notably, premature aging.
When it comes to your cells, free radicals and oxidative stress make cell membranes more rigid-essentially causing them to "rust."
And some of the most insidious causes of free radicals and oxidative stress are things you come into contact with every day...sometimes without even knowing it. I'm talking about chemical and environmental toxins.
The long list of environmental toxins reads like a chemical Who's Who, including bisphenol A (BPA) from plastic, to the phthalate-coated receipt you're handed at the store, to the to the MSG in your favorite Chinese or Mexican food.
The havoc these toxins wreak on your cell membranes can lead to problems like early puberty, heart disease, cancer, reproductive problems, and obesity. You name it.
For information on how to avoid dangerous chemicals, check out the Environmental Working Group's website,www.ewg.org. They have information on every environmental toxin you've heard of-and a few you probably haven't. More importantly, they've exposed just about every popular hiding place there is, and compiled them into databases that you can easily search.
Another major cause of oxidative stress and free radical formation (and the resulting cell membrane damage) is, quite simply, poor diet. Sugar, especially, is a major trigger for free radical formation. In fact, a study conducted back in 2000 showed that consuming the amount of sugar you'd get from just two sodas doubles the number of free radicals in your body within just two hours.[2]
So, I'll say it yet again-cutting sugar is an absolute must. Especially if you want to curb free radicals and the oxidative stress and cell membrane damage they cause.
The good news? It only takes a few days to overcome even the toughest sugar addiction. I outlined my tried-and-true program in the special report Dr. Fred's 3-Day Sugar Cure, which you can download and view for free by logging in to the Subscriber area of my website.
Modern-day threats to membrane health
And then there are the cell membrane disruptors you simply can't avoid in today's modern society-elecromagnetic fields, or EMFs. Power lines, microwaves, cell phones, refrigerators, hair dryers, vacuum cleaners, WiFi, and more all generate EMFs. And EMFs wreak havoc on cell membranes.
For instance, 143 proteins in the brain have been shown to be negatively impacted by EMF exposure.[3] And Swedish researchers found that using a cell phone for 10+ years can hike your cancer risk on the side of the head on which you hold your phone by 300%.[4]
While you can't escape EMFs entirely, taking some common sense precautions will put you way ahead of the game.
It's a good idea to go hands-free with your cell phone whenever you can. Power-down computers and wireless gadgets at night. And keep both cordless and cell phones at least 3 feet away while you sleep.
Galvanize your cells' armor
The easy lifestyle tweaks I outlined above will help minimize the damage your cell membranes suffer on a daily basis. But it's impossible to completely eliminate all the threats they face. So it's also a good idea to help strengthen your cell membranes, so they can fend off any attackers you can't control.
Luckily, there are some specific supplements that can help fortify the armor surrounding your cells.
Superior cell membrane support from the strongest antioxidant on Earth
As I mentioned last month, astaxanthin is the strongest antioxidant on earth (6,000 times more powerful than vitamin C, in fact). But it's also one of the most unique and powerful cell membrane defender.
In fact, according to one 2011 study, astaxanthin has the distinctive ability to insert itself into the cell membrane and then span its entire width.[5] Once it's in position, astaxanthin can then intercept free radicals as they strike, preventing them from damaging the cell membrane.
I recommend 4 mg per day of astaxanthin.
The cell protecting power of Pycnogenol
Next on your cell membrane-strengthening list is one of my all-time favorite supplements-Pycnogenol.(r)
Of course, it's a well-known free-radical fighter in its own right. But research also shows Pycnogenol is able to interact with, penetrate, and protect cell membranes.[6]
I recommend 50-100 mg of Pycnogenol per day.
Natural WD-40 for rusted cell membranes
If you think of oxidative stress as the "rusting" of your cell membranes, then glutathione is the WD-40 cleaning away the corrosion and protecting against future damage.
Unfortunately, glutathione supplements aren't very well absorbed through your gut. Which is why I recommend backing up a step and supplementing with glutathione's key pre-cursor-whey protein.
A 2007 Canadian study found that whey protein supplementation at 45 g/day for two weeks boosted glutathione levels by 24 percent.[7]
These days, you can get whey protein shake mixes in most supermarkets and pharmacies. But I always like to warn my patients-and you-to stick to a few basic guidelines when choosing a whey product.
Look for one that has 8 grams of carbs or less per serving. And mix it with plain water. I know a lot of people like to mix it with milk or berries, but plain really is best. If you like a thicker consistency, add some ice cubes and mix it up in a blender.
One final "PS" to add to your cell membrane protection protocol
Phosphatidyl serine (PS) is a phospholipid. And cell membranes are made up primarily of phospholipids-PS being the most abundant.[8]
PS also has the unique ability to maneuver between cell membranes and fight damage within the cells
Unfortunately, a lot of PS supplements are made from soy, and since you know how I feel about soy, I would warn you to steer clear of those. Look carefully at the label of any product you're considering to make sure it's soy-free. It's also a good idea to look for PS supplement combined with DHA This kind of PS most closely resembles what is naturally found in the body.
I recommend 100-300 mg of PS per day.
There you have it. Your complete guide to protecting and strengthening cell membranes. You may not notice an immediate, visible benefit from following this protocol. But it's absolutely essential to focus on your health at this most fundamental level. After all, the keeping your cell membranes healthy and intact is truly the most basic key to staying young, vibrant, and disease free well into your golden years.
Sources:
1. "A Subset of Membrane-Altering Agents and Secretase Modulators Provoke Nonsubstrate Cleavage by Rhomboid Proteases." Cell Reports, 2014; 8(5): 1,241-1,247.
2. "Glucose Challenge Stimulates Reactive Oxygen Species (ROS) Generation by Leucocytes," Journal of Clinical Endocrinology and Metabolism 2000; 85(8): 2,970-2,973
3. "Brain proteome response following whole body exposure of mice to mobile phone or wireless DECT base radiation." Electromagn Biol Med. 2012; 31(4): 250-274
4. "On the association between glioma, wireless phones, heredity and ionising radiation." Pathophysiology. 2012; 19(4): 243-252
5. "Astaxanthin, cell membrane nutrient with diverse clinical benefits and anti-aging potential." Altern Med Rev. 2011; 16(4): 355-364.
6. "The effect of Pycnogenol on the erythrocyte membrane fluidity." Gen Physiol Biophys. 2004; 23(1): 39-51.
7. "An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements." Int J Food Sci Nutr. 2007; 58(6): 429-436
8. "The distribution and function of phosphatidylserine in cellular membranes." Annu Rev Biophys. 2010; 39: 407-427
Why cutting fat isn't cutting waistlines or disease rates
Here we are, one month into the New Year, and I can hear the "diet" resolutions being broken, one by one. But, in most cases, maybe that's a good thing. In fact, I'm sure it is. Because a lot of the "diets" I hear friends and even patients tell me they're on are based on one terrible, hyphenated word: fat-free.People are grossly misinformed about what's "diet"-worthy and what isn't. If I see another person pick up a package of nuts or a bar of quality dark chocolate at the store, glance at the label and exclaim "That's so fattening!"-then march over to the "diet" aisle and buy a huge box of nonfat snack cakes, which are processed garbage... Well, I'd say I'd write a book on it, but I already have. (Several, actually.)
So today, let's spend some time busting some big fat myths-starting with new research about the so-called "worst" kind of fat...
Saturated fat sheds its bad rap
Last month, in my Reality Health Check e-letter, I summarized some new research on saturated fat. And the conclusion flies in the face of what "experts" have said for years...
In an enormous, systematic review and meta-analysis of published studies, researchers concluded that "current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats."
In other words, saturated fat-which so many people are told to avoid like the plague-is not bad for you.[1]
This isn't even the first study to draw this conclusion-it's just the biggest. In December 2013, Dr. Aseem Malhotra made me a fan of his for life when he published an article in the prestigious British Medical Journal titled: "Saturated fat is not the major issue."[2]
The doctor noted that our modern low-fat obsession is a serious problem, that low-fat diets fuel insulin resistance (a diabetes risk) and promote an unhealthy lipid profile, that low cholesterol levels are related to increased risk of death (from heart-related causes or otherwise), and that saturated fat in your diet may actually help lower your heart risk.
(As a side note, Dr. Malhotra also noted that statin drugs confer virtually no life-lengthening benefits. But that's a discussion for another day.)
The idea that low-fat diets are actually fueling today's diabetes and obesity epidemics is one I've been talking about for years. After all,both obesity and diabetes rates have skyrocketed in the past decade or so, as more and more low-fat, reduced-fat and non-fat foods have taken grocery shelves by storm.
The evidence clearly shows you're better off ignoring the fat-phobic advice doled out by so-called nutritional "experts" in this country. But that doesn't mean all fats are created equal. Some are more healthful than others.
The four basic fat groups (and only one is a true "no-no")
Since we're on the topic, it's a good time to review the basic fat categories.
Saturated fat: As you read above, this type of fat-found primarily in animal products-is not the villain it's been made out to be. As long as you're getting it from high-quality, minimally processed, organic foods like butter (which is hardly the monster the experts make it out to be; it's also high in vitamins A and D) and free-range, grass-fed, heritage meats (yes, you can eat red meat).
The only time saturated fat becomes dangerous is when it's combined with sugar and refined flour to produce all those packaged, processed foods you find in the supermarket snack aisle.
Monounsaturated fat: Monounsaturated fatty acids (MUFAs) are found in olives, olive oil, nuts, avocados, and-most abundantly-macadamia nut oil, which boasts 10 percent more MUFAs than the highest quality olive oil.
Research shows that MUFAs can help keep your blood lipids healthy, which reduces your risk of heart disease. They can also lower your blood sugar, too. And last but not least, MUFAs have been shown to help cut visceral fat (that's belly fat, which research indicates is the most dangerous kind to carry around) by up to 20 percent.
My New Hamptons Health Miracle focuses heavily on MUFAs precisely because of all these benefits.
Polyunsaturated fat: Polyunsaturated fats (PUFAs) are the most common fats in our food supply. They'refound in a variety of oils including corn, safflower, soybean, sunflower, canola, and flaxseed. But they're not all the same. And they're not all good for you, like the mainstream health "experts" would like you to believe.
The important factor is the ratio of omega-6 to omega-3 acids. Both of these acids are considered essential, because the body doesn't make them naturally and they can't be taken in through the diet. But the typical American diet is overloaded with omega-6s (which are comprised of gamma-linoleic acid, GLA, and arachidonic acid, AA). And omega-6s-especially in excess-contribute to inflammation.
On the other hand, omega-3s-comprised of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA)-are anti-inflammatory. So you want to make sure you're getting more omega-3s than omega-6s.
In general, I don't recommend any of the oils listed above. You're much better off with MUFA-rich macadamia nut oil.
Luckily, there's a better way to keep your essential fatty acid (EFA) ratio tipped in favor of omega-3s: take fish oil. I recommend you get 3,000 mg (combined EPA and DHA) a day.
Trans fat: Trans fats are what you get when you take polyunsaturated oils, heat them up, and partially hydrogenate them for use in processed, packaged foods. And they're really the only kind of fat you should categorically ban from your diet.
Trans fats raise your risk of heart disease by promoting inflammation and endothelial dysfunction. In other words, they essentially destroy your arteries from the inside out. They also decrease insulin sensitivity, which ups your risk of diabetes.
One other "fun" fact about trans fats: They became more and more prevalent at the same time the obesity epidemic started. Coincidence? I seriously doubt it.
The bottom line here is that your body requires fat. But knowing which ones will give you the most nutritional bang for your buck. Now you have the tools you need to do just that.
Skip trans-fats. Stick mainly with MUFAs and omega-3 rich fish oil. And don't be afraid of a nice, juicy steak or burger-saturated fat and all.
Sources:
1. "Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis." Annals of Internal Medicine 2014; 160(6):398-406
2. "Saturated fat is not the major issue." BMJ. 2013; 347:f6340.
natural CURE for deadly metabolic syndrome
For instance, a new study concluded that a Mediterranean diet may reverse metabolic syndrome.[1]
In case you need a refresher, metabolic syndrome is a condition characterized by abdominal obesity, elevated triglycerides, high blood pressure, high fasting blood glucose, and low HDL cholesterol.
And it's not exactly a rare condition: about 34 percent of the adults in the US have metabolic syndrome. That's right-a third of people in this country are walking around right now like ticking time bombs. Because, at any moment, metabolic syndrome can explode into any number of chronic diseases. (Most notably, diabetes.)
But what I find most encouraging and most maddening about metabolic syndrome all at the same time is that it's entirely preventable-and easily curable.
Because, by far, the most common cause of this potentially deadly disease is obesity-from poor diet and lack of physical activity.
Get moving on a regular basis, and get serious about the foods you're putting into your body, and you never have to worry that this ticking time bomb will blow up in your face, destroying your health and your future.
And, as this new research shows, a Mediterranean style of eating is the best way to do that.
Simple changes, powerful results
The researchers analyzed men and women ages 55 to 80 who were part of the PREDIMED trial, which I've mentioned before. It was designed to measure the effects of the Mediterranean diet on heart disease prevention.
Everyone in the study was considered "high risk" for cardiovascular disease, and 64 percent of these participants had metabolic syndrome. Each participant followed one of three diets: a standard low-fat diet, a Mediterranean diet supplemented with nuts, and a Mediterranean diet supplemented with extra-virgin olive oil.
And surprise, surprise...
After roughly 5-years, the participants who followed both of the latter two diets saw a reduction in both blood glucose levels and abdominal obesity.
And how about this: By the end of the study, 28.2 percent of the participants who followed the Mediterranean diets did not meet the criteria for having metabolic syndrome. In other words, they reversed their condition-simply by changing the way they ate.
30 percent lower heart disease risk and less inflammation in as little as 6 weeks
Other studies have shown similarly impressive results.
In one study from 2013, researchers in Spain randomly assigned 7,447 high-risk older subjects to one of three diets.[2] The first group followed a Mediterranean diet, supplemented with extra virgin olive oil. The second group followed a Mediterranean diet, but ate additional servings of nuts. The third group followed a control diet, which was-you guessed it-low-fat.
None of the subjects had heart disease at the start of the study. And after five years of follow-up, the participants following a Mediterranean diet were most likely to stay that way.
In fact, they enjoyed a 30-percent lower risk of death, heart attack or stroke than their low-fat peers.
And you might remember this other study, conducted in 2012: Researchers in New Zealand instructed 30 people to follow a Mediterranean eating plan for six weeks. They also took blood and urine samples, in order to look for inflammation-related markers, like C-reactive protein (CRP).[3]
Meanwhile, participants completed diaries and questionnaires pertaining to their diets and lifestyle.
Positive dietary changes were linked to significant declines in inflammatory biomarkers in the volunteers' blood. Which suggests that abandoning junk food for a Mediterranean-style eating plan can make a dramatic difference in your health within a matter of weeks.
Bear in mind that these were average young people with no known health conditions. And even THEY experienced improvements. So just imagine the results you'd see in people with a chronic inflammatory condition. (As in 175 million of your fellow Americans.)
Inflammation is a driving force behind a long list of chronic diseases. Alzheimer's, heart disease, cancer, arthritis, Crohn's disease, diabetes... and those are just the ones I can list off the top of my head right now.
But studies have repeatedly shown that you can cut levels of inflammation just by making a few key changes to your diet. Namely, by eating more omega-3s, veggies, fruits, nuts, and lean proteins-and cutting out refined grains, trans fats, and sugar. More popularly known as, you guessed it, a Mediterranean diet.
But guess what other diet fits that description? That's right-my New Hamptons Health Miracle.
Taking the Mediterranean diet from good to great-by way of the Hamptons
My New Hamptons Health Miracle is based on the Mediterranean approach, but with a few defining features, like taking a good, quality fish oil supplement every day (in addition to eating plenty of fish). I'll keep repeating this until I'm certain no one else needs to hear it: Take 1,500 mg of fish oil (combined EPA and DHA) twice a day.
I also recommend swapping out overrated olive oil for monounsaturated fat-rich macadamia nut oil instead. Why? It's got the highest level of healthy monounsaturated fatty acids (MUFA) of any other oil you can buy. (I've included an article in this month's newsletter about how essential these "good fats" are; if you haven't read it already, do not pass go, do not collect $200... just read it now.) It's low in inflammatory omega-6s. And it's packed with nutrients like potassium, magnesium, calcium, selenium, vitamin E, niacin, and folic acid.
Most importantly, it's delicious. It's the only oil I cook with.
I recently wrote a whole Reality Health Check (titled "It's time to rethink your kitchen routine") on how most olive oil isn't as pure as you've been led to believe, so I encourage you to check that out on my website (simply type the title into the Search box in the upper right corner of the home page). In the meantime, suffice it to say that while they're riding the wave of good headlines, many manufacturers are producing a less-than-healthy product.
So, unless you're allergic to tree nuts, I want you to make macadamia nut oil a major part of your life. It'll take a standard Mediterranean diet from good to great.
Sources:
1. "Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial." CMAJ 2014;186(17):E649-57
2. "Primary Prevention of Cardiovascular Disease with a Mediterranean Diet," NEJM 2013; 368:1279-1290
3. "Diet change works swiftly in reducing risk," University of Auckland (New Zealand), 12/21/12
new-and-improved Desert Island Supplement list. Why not?
Dr. Fred: If you're familiar with my old Desert Island supplement list you might be surprised to see resveratrol just didn't make the "new and improved" version that appeared in the January 2015 issue. I've noted its benefits many times in the past, and I stick by that.
It's not that you shouldn't take resveratrol. Quite the opposite! (I recommend 500 mg per day, for the record.)
But there has been a lack of research on resveratrol lately. And I need to see that my desert-island supplements are consistently backed up with proven benefits.
Come on, researchers, get going on this one! Maybe we'll see it back in play in 2016.
Until next time,
Dr. Fred
P.S. Visit my website, Drpescatore.com, to view my newest products and to check out our special offers. Online ordering is fast, convenient and secure.