AND THE WINNER IS... Balanced Eating vs. Detoxing & Diets
Healthy lifestyle, including healthy diet, is one of the main pillars of wellness and disease prevention and a key to a long- as disease-free as possible- and happy life. For healthy diet and healthy lifestyle to be effective, they must be practiced consistently with only occasional transgressions ( less than 10% of the time).
Given the importance of healthy diet, both the general public and scientists want to know which one is the best. The choice is not easy as so many diets are touted as the absolute best, while the scientific evidence supporting these claims may be lacking. The mere fact that celebrities follow and promote a diet should not be seen as evidence of its true superiority.
On this article we will examine a number of proposed short-term diets that belong to the “Detox” category. These are brief diets, running from as short as three days up to six weeks, and are supposed to “cleanse” our body from toxins and help us get a new, healthy beginning in life. They are also used as a jump-start for weight loss. Some diets work (in terms of losing weight) if you follow them to the letter. Are these diets a true winner or just fads, hype or a new trend? Is it realistic to think you will NEVER eat bread in any form again?
While some people may think that “cleansing” is a new concept, Pharaohs’ doctors in Ancient Egypt used to recommend enemas (colon cleansing or purging) as a way of removing toxins from the body. As an idea, it is appealing, but is it really working or necessary? Consider that our body has very sophisticated mechanisms in place, mostly through our liver, kidneys and immune system to cleanse itself constantly from toxins and waste products. In 2011, researchers at Georgetown University conducted a comprehensive review of the medical literature and found absolutely no scientific support of the practice of detoxifying the colon.
It is true that several individuals feel better after a detox period but is this a “placebo effect”? Mayo Clinic reports that there is little scientific evidence that a detox diet actually eliminates toxins from your body.
While there is wide variation among detox diets, most of them eliminate highly processed foods. Some suggest fasting and allow only drinking natural juices. Others allow you to eat only raw vegetables and avoid sugar. Certain diets require you to cut out carbohydrates, but in the same token other “fatty foods” are allowed. One patient we have spoken to said she was in Las Vegas with a friend and at the breakfast buffet, the friend had bacon piled high on her plate, but you would not catch her dead with a piece of toast. Is that a good way to eat?
Here are some examples of foods prohibited by several detox diets:
- Processed, boxed or canned food
- Table sugar or foods or drinks with added sugar
- Refined vegetable oils
- Artificial sweeteners, preservatives, additives, or coloring
- Flour-based foods
- Grains (rice, oats, quinoa); some diets, though, allow non-gluten grains like rice and quinoa
- Beans and legumes (also allowed by many detox diets)
- Dairy
- Coffee and anything caffeinated
- Alcohol
Examples of recommended foods by several detox diets include:
- Fruits (excluded by some)
- Vegetables
- Non-gluten containing grains (rice, quinoa)
- Beans and legumes
- Nuts and seeds
- Oils (olive oil, hemp oil)
- Probiotic-rich organic yogurt and kefir
- Dairy substitutes
- Green tea
- Water
For “juicing”, lemonade with spices and plant-based (for example with spinach or kale) drinks are recommended.
Some elements of detox diets are shared by traditional Western Medicine and Nutrient Science, like fruits and vegetables, whole grains, lots of water, avoiding sugary beverages, and opting for foods prepared from scratch with natural elements rather than packaged or processed food.
There are some important differences between Traditional Medicine and detox diets, however. Traditional Medicine and Nutrient Science do not advocate fasting; they recommend low-fat dairy products, accept up to five eggs per week and up to five cups of coffee per day. Healthy fats, as contained in fish, nuts, olive and canola oil, avocado and dark chocolate are also recommended by Traditional Medicine but prohibited by several detox diets.
While many of the detox diets are not dangerous (it is very possible that people who feel better after a detox cleansing period do so because they have avoided sugar and processed food), extreme fasting and drinking only juices for prolonged periods of time may harm your health.
Eating a balanced diet is better for you and easier! Whole grains won’t kill you; and lean meats/protein, whole unprocessed foods, and foods low in salt, fat and sugar are the way to go. Foods full of nutrients, vitamins, minerals, fiber and antioxidants work like medicine, supporting and preserving our health.
Think before diving into that new diet craze or a detox diet and talk to your doctor before embarking upon those diets. Keep in mind that, both for the purpose of weight loss and healthy metabolism, what is more important is consistency in the long run, not just extreme measures over a few days or weeks that allow you to go back to indiscriminate eating.
Eating healthy, exercising, getting restful sleep and making smart choices are the way to a healthy life. Making healthier choices and eating a balanced diet is the real reason for feeling good and healthy!
It is not always easy, but remember -you are in charge of YOUR health.
To your health!
Dr. Anthony
Why HEALTHY employees will SAVE your Business money!
Employees’ health and happiness appear to be a win-win situation for the employees and their employers. Healthy employees and those who are happy at work not only perform better but they also cost less. This is the conclusion of a six-year study conducted by health insurance company Humana and the University of Michigan's Ross School of Business.
It is a fact that more and more organizations work to advance the health and happiness of their employees, anticipating better performance, productivity and personnel retention. Companies are now offering incentives, rewards, reduced fees and more to help their employees reach their healthcare goals and stay healthy and happy. Employers know, for example, that employees who are obese, have a higher rate to develop diabetes and heart disease, and those who smoke are more likely to develop heart disease, emphysema or cancer. These diseases result in reduced productivity, absenteeism, reduced sense of well-being and increased health care costs for the company, both in the short and the long run.
According to two Harvard School of Public health (HSPH) experts, many employers believed they could reduce their health care costs by influencing employees to adopt healthier lifestyles. One example is the state of Alabama, where state employees were used to paying zero toward their health care premium. A few years ago that changed when they were made to pay a $50 dollar monthly premium – unless certain incentives were met. Employees who did not use tobacco got a $25 dollar discount. $25 dollar wellness premium discounts were offered for employees who met standards for important health markers like blood pressure, cholesterol, glucose, and BMI. Other employees were able to receive a voucher that covers the co-payment for a doctor’s visit. As of 2011, employees could receive a discount if they have shown that they are within set boundaries, or are taking steps to get healthier.
Other companies offer incentives such as paid gym memberships, free health coaching or points to redeem for rewards or prizes. The point system could work after the employees show their attendance at a gym, enroll in a diet program that helps them choose healthy foods and meals, or “weigh-ins” that show progress at the place of business. Points can be turned in for prizes like gym bags, t-shirts, gift cards, acknowledgement of the employee in the company newsletter and even paid time off.
Some insurance companies are also offering health related programs at discounted rates or free to employees. Things like acupuncture, massage therapy, chiropractic and herbal supplements may be covered according to Jo-Ann Laing, author of The Consumer’s Guide to Health Savings Accounts. Gohealthinsurance.com reports breast reduction surgery could be covered if causing health problems.
Just how much money is lost to poor health? The Integrated Benefits Institute, which represents major U.S. employers and business coalitions, says the U.S. economy loses $576 billion dollars a year due to poor health. According to a Forbes story released in 2012, $227 billion of this money is due to lost productivity from employees being absent from work (absenteeism) or showing up to work ill (“presenteeism”), and therefore not performing at their best. Between absenteeism due to illness and the cost of disability and workers’ compensation, poor health costs the U.S. economy more than half a trillion dollars a year, according to a new study by a nonprofit research organization.
Due to the high economic costs and the potential huge benefits if this cost is curtailed, employee happiness, well-being and health are the focus of very intensive research.
To your health!
- Dr Anthony
Should you integrate Eastern Medicine into your lifestyle?
Traditional Chinese Medicine (TCM), part of Eastern as distinguished from Western Medicine, has been practiced for thousands of years and focuses on HEALTH and WELL BEING through the cultivation of harmony within our lives, according to a University of Minnesota article. Concepts like ying and yang and balance as a condition of healthy living are of central importance to TCM.
While the holistic approach to wellness, health and disease is intuitively appealing, the specific methods of diagnosis and treatment that TCM uses are highly debatable. TCM methods are not subject to as rigorous a data analysis as the ones used in Western Medicine. Biology is very complex and no statistical method can do perfect justice, whether it is Western or Eastern Medicine.
TCM includes herbs, acupuncture, massage and focusing on the whole body. Listening to one’s body is also regarded highly important. TCM leans toward prevention and wellness, not just diagnosing a problem. According to Psychology Today, Western Medicine lies in “the newest is the best” camp. Eastern Medicine (like TCM) followers look to their doctor for experience and guidance and consider wellness a lifelong practice.
In the western world, especially in the United States, many doctors are quick to prescribe medicine. More often than not the diagnosis is not 100% determined, but doctors are trying to find a “fix”, something their patients have learned to expect or even demand. Western Medicine emphasizes the use of medications or procedures to stop the pain and suffering. Eastern Medicine practitioners claim that they want to get to the bottom of the issue- and diagnose the problem first - THEN provide a treatment. They believe that sometimes the best treatment is not a man made drug; this attitude is shared by increasingly more practitioners of Western Medicine. Additionally, more and more western physicians are embracing certain eastern practices. Acupuncture has been offered to help stop nausea and vomiting associated with surgery or chemotherapy and for chronic low back pain or even as an adjunct in attempts to quit smoking. One US hospital has offered a chair massage before imaging examinations at their department of radiology as a way to help calm patients.
Of course, when it comes to YOUR HEALTH - remember YOU are your own best advocate. You are free to choose a physician who keeps an open mind and is willing to embrace or try eastern medicines, if good evidence supports it. Prevention IS the best medicine, and a holistic approach is the most appropriate one; perhaps these are the principles in Chinese philosophy and TCM that merit further investigation and consideration. As long as professional organizations certify practitioners of eastern medicine using acceptable standards, why not find a doctor willing to use TCM techniques?
One needs to consider that both Western Medicine drugs and Eastern Medicine herbals can have significant side effects and cause harm. Further scientific research is necessary to help incorporate practices of Eastern and TC Medicine into mainstream Western Medicine.
It is YOUR BODY - YOUR WELLNESS should be priority #1!
To Your health!
Dr. Anthony
Don’t just SIT there - it could be harmful to your health!
Sitting for a long period of time can be hazardous to your health. There are healthy alternatives to sitting, even if your job is traditionally a sedentary one. Many tips are available to keep you on your feet and healthy.
A Mayo Clinic report suggests that sitting for a significant period of time is not even offset by a few hours a week at the gym. More moving is necessary to keep your body burning calories. A study shows that sitting too much can actually cut your life short. The risk of diabetes increases, HDL cholesterol production lessens and enzymes that break down fat drop by up to 90-percent. Your blood pressure can also go up by sitting.
Sitting can be bad for your heart. While sitting, muscle burns less fat and blood moves more slowly to allow-in the long run- fatty acids to clog the heart. If you are hoping for the six pack abs, don’t sit for so long. The abdominal muscles are not engaged when sitting, and can also lead to poor posture. The curvature of the back can contribute to spine problems, strained neck and sore shoulders or back. Poor circulation in your legs can present a host of issues as well, from deep vein thrombosis (blood clots) to varicose veins to swollen ankles.
People who sit to watch TV or use handheld devices are in the same boat as those who sit to work. A study compared adults who watch more than 4 hours sitting in front of a TV with those who sat for only 2. Those who sat for the longer period of time showed a significant increased risk of events associated with cardiovascular disease. These data are also applicable to sitting in front of your computer or any kind of screen.
Sitting can be bad for your brain too. Movement pushes fresh oxygen and blood to the brain, releasing chemicals to help thought and mood. A “stale” brain can also cause clots to cause a stroke. The average US adult sits for 8 hours a day; high school students, although they sit less, they are also affected. A study found high school students who stood in class instead of sitting improved their test scores by 20 percent.
So what can you do to break up all this sitting? Here are some ideas for those who sit for work. Instead of a regular chair, opt for an exercise ball. The instability of the ball will keep you on the move and make for better ab muscles and hip flexors; using the ball may also alleviate back pain. But use caution - the ball needs to be properly inflated and your posture should not injure your lower back.
Another option is the treadmill desk. One study in 2011 found that those who used a treadmill desk reduced their hip and waist size by about 2 inches. A variable-height desk, a standing desk or an indo-board (a type of balancing board) are some other alternatives.
There are many easy options to get up and get moving. Take calls while standing, hold meetings while walking, get up and do a few laps around the office. Making the most of your lunch break can be helpful: gather a few co-workers and use half the break to eat and the other half to walk. If you sit when watching TV, use the commercial breaks to get up and move; I have my TV in front of my treadmill and I exercise the entire time I watch my favorite show. There are so many good solutions to break the vicious sitting cycle. You just have to remember to do it and be creative!
To your health!
Anthony Pothoulakis, MD, FACC
When you hear “diabetes” what comes to mind?
When you hear “diabetes” what comes to mind? Most people think high blood sugar along with images of obesity, cookies, and desserts. Elevated blood sugar is indeed a prominent and obvious part of diabetes. Patients see it for themselves as they check their blood sugar; they also experience first hand symptoms of out- of- control blood sugar like excessive urination, unquenchable thirst and even coma that sends them to the intensive care unit.
However, diabetes is more than just high blood sugar, it’s a disease of the arteries. Seven out of ten diabetic deaths are due to heart attacks and strokes, not elevated blood sugar. Diabetes makes all our arteries, large and small, much more sensitive to normal wear and tear. Artery damage due to smoking, high blood pressure, and high cholesterol is more susceptible as well. Merely controlling blood sugar level and keeping A1c at no more than 7%, although necessary, is hardly enough to protect diabetics from the most feared complications of their disease.
So, what can diabetic patients do to get maximum protection of their arteries? Consistently practice a healthy lifestyle (NO smoking cigarettes, keep a healthy diet, and near-daily exercise) AND keep blood pressure low AND take statins AND, possibly, a low-dose (81 mg) aspirin (provided that there are no stomach or serious bleeding problems). Medications like lisinopril or losartan are also important in protecting the kidneys which can commonly fail in diabetes. Additionally, some new non-statin cholesterol-lowering medications (Praluent and Repatha) are available but at a cost of approximately ten thousand dollars (US) per year of treatment.
Artery testing, especially testing of the heart arteries, is another element of good diabetic care. Within diabetes the nerves that signal heart pain do not work properly, so it’s not unusual for a diabetic patient to have significant clogging of the heart arteries without experiencing any chest pain. Due to this, the doctor may recommend a stress test from time to time. Diabetic patients need to create a partnership with their physicians in order to reap the full benefits of diabetes education and disease prevention.
Anthony Pothoulakis, MD, FACC