Dr. Whitaker

Fridays and Fish: What You Need to Know

Dr. Julian Whitaker — Fri, 24 Feb 2012 15:24:19 +0000

For many people, Lent marks the time of year when fish is on the menu for Friday night dinners. Unfortunately, that often means eating artery clogging breaded, or fried, fish—and fish that contains dangerous levels of mercury.

A better choice is what we do at our house—eat coldwater fish. It is an excellent source of protein and, more importantly, omega-3 fatty acids. Over 4,500 studies have documented the remarkable benefits of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in the oils of the fatty fish that inhabit the cold waters of Alaska, Norway, and other areas.

The essential fatty acids in coldwater fish:

Improve circulation by preventing platelets from sticking together.
Lower cholesterol and especially triglyceride levels and protect the arteries by curbing inflammation.
Reduce the risk of sudden cardiac death by stabilizing electrical activity in the heart muscle cells.
Help rheumatoid arthritis and other autoimmune conditions through their anti-inflammatory action.
Enhance the cells' sensitivity to insulin, protect against cancer, boost memory and mood, and help with weight loss.

I highly recommend that you eat omega-3 rich salmon, trout, sardines, herring, or anchovies two or three times a week. But avoid shark, sword fish, and king mackerel, which are unacceptably high in mercury. Plus, grill or bake your fish, seasoned with herbs and a small amount of olive oil, rather than breading it.

Now it’s your turn: What’s your favorite type of fish?

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What Dr. Oz Didn’t Tell You About Saffron and Snacking

Dr. Julian Whitaker — Wed, 22 Feb 2012 21:03:29 +0000

Some of you might have seen The Dr. Oz Show earlier this week where Dr. Oz spoke about a new saffron extract called Satiereal, calling it a “miracle appetite suppressant.” Dr. Oz had two women in his audience try the supplement over the weekend, and they lost eight pounds between them.

Folks, this is the type of media hype that does the public a real disservice. Yes, Satiereal is a powerful appetite suppressant, which is why I put it in my Saffron Snack Stopper formula. But calling it a fast-acting “miracle appetite suppressant” is unfounded and is a far cry from what the actual research states.

The appetite suppressant power that Dr. Oz talks about was evidenced in a 2010 randomized, double-blind, placebo-controlled study in which folks were either given Satiereal or a placebo for eight weeks. Those who were given Satiereal snacked up to 51% less—but that effect kicked in starting at week four, not in a single weekend!

This leads me to believe that the women on Dr. Oz’s show may have enjoyed a placebo-type effect from knowing they were given a “miracle” supplement. Plus, they knew they were due to be weighed on national television—that would be enough incentive to get most people to stop overeating for a weekend.

But there was also other data Dr. Oz didn’t report. By the end of the study, roughly 70% of those taking Satiereal reported feeling less hungry and having a reduced urge to snack between meals. But these things kicked in over a period of weeks, not days.

What’s the bottom line for you? If snacking is an issue for you, as it is for many people, I absolutely encourage you to take Satiereal. But you need to give it time. The good news is your patience pays off, and the appetite-suppressing effect lasts for as long as you’re taking it.

Now it’s your turn: Have you tried Satiereal?

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4 Secrets for Eating Your Way to Better Heart Health

Dr. Julian Whitaker — Tue, 21 Feb 2012 16:27:30 +0000

Americans are eating themselves into the cardiac ward, quite literally! Research has shown time and again that saturated fats in meat, whole-fat dairy, and other animal products, and trans-fatty acids found in fried and processed foods have deleterious effects on the cardiovascular system and increase risk of heart disease—but people still insist on eating them.

A smarter approach is to cut these “heart attack” foods out of your diet, and make these four dietary changes to keep your heart healthy and strong.

1. Get your daily dose of fiber. For patients with heart disease, fiber is extremely important. We have known for decades that a high-fiber diet results in a reduction in cholesterol levels. A study published in JAMA, which followed the dietary habits of men ages 40 to 75, suggests that adequate fiber also protects against heart disease. The study found a strong relationship between fiber intake and decreased risk of heart attack. My favorite source of fiber is flaxseed.

Flaxseed provides a high amount of soluble and insoluble fiber. One-fourth cup (50 grams) has 11.7 grams of fiber. I suggest incorporating ¼ cup of freshly ground flaxseed into your diet each day. These tiny golden or brown seeds have a rich, nutty flavor. Because the oils in ground flaxseed can become rancid quickly, I don’t recommend using pre-ground seed or flax oil. Instead purchase whole flaxseeds and grind them just before consumption.

2. Pick the right protein. Make sure you get adequate amounts of high-quality, low-fat protein from skinless poultry, fish (especially salmon), egg whites, beans, legumes, and occasional servings of lean meat. One serving is equal to four ounces of animal protein or four to six egg whites.

3. Choose the right carbohydrates. When it comes to carbohydrates you need to make sure you choose the right ones. Vegetables, beans, and legumes should be a mainstay in your diet. They are high in fiber and have a low-glycemic index, which means they promote a slow, sustained release of blood sugar and insulin. Limit your fruit intake to one to two pieces per day.

You should also avoid starches, sugars, and other carbohydrates with a high-glycemic index. They are rapidly broken down in the digestive tract and cause sharp spikes in blood sugar. High-glycemic index foods contribute to insulin resistance, which is a common underlying cause of hypertension and abnormalities in cholesterol and triglycerides.

4. Eat healthy fats in moderation. These include omega-3 fatty acids found in flaxseed and cold-water fish, monounsaturated oils such as extra virgin olive oil, and unprocessed omega-6 polyunsaturated fats in nuts, seeds, and vegetable oils.

Now it’s your turn: Do you have a trick for getting heart-healthy foods into your diet?

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3 Powerful Ways to Stay Off the Cardiac Ward

Dr. Julian Whitaker — Fri, 17 Feb 2012 12:00:00 +0000

Heart failure is a huge money-making business, and the millions of patients required to fill beds in cardiac care centers across the country are not that hard to come by.

All a heart surgeon or interventional cardiologist has to do is tell them, “If we don’t operate, you’re going to die in the parking lot.” Presto! Grossly misinformed and frightened, people quickly embrace such “lifesaving” therapies as angioplasty, bypass, and other invasive heart procedures.

Heart failure occurs when the heart is unable to pump enough blood to meet the body’s demands. The most common cause is a sequence of heart attacks which kill off heart muscle. Other causes include valve disorders, which force the heart to work harder, and global weakening of the heart muscle.

Common symptoms include fatigue, weakness, shortness of breath, and fluid collection in the lower extremities or abdomen. Because symptoms usually sneak up gradually, they are often mistaken as signs of aging. This is unfortunate, because heart failure can be treated if detected early.

Here are a few of the therapies we use at Whitaker Wellness for patients concerned about heart failure:

1. Coenzyme Q10 (CoQ10), a potent antioxidant, is crucial for energy production in the mitochondria of all of your cells, but it is particularly active in your heart. While a bicep muscle cell has 200 mitochondria, your heart cells each have a whopping 5,000, and these cellular powerhouses need adequate levels of CoQ10 in order to produce energy. Take 200–300 mg daily, in divided doses with meals.

2. We’ve been using testosterone replacement therapy at the clinic for more than 20 years. Testosterone does much more than improve strength. It also bolsters the heart muscle, helps dilate the blood vessels, and curbs inflammation. Testosterone is natural, safe, inexpensive—and vastly underused as a therapy. Talk to your doctor about topical preparations or injections, which are better tolerated than patches. They may be obtained through a compounding pharmacy. All forms of testosterone require a prescription.

3. I’ve been extolling the benefits of enhanced external counterpulsation (EECP) for years. Often referred to as a “natural bypass,” it’s a proven therapy for relieving angina, increasing exercise tolerance, and improving circulation. Researchers in India demonstrated that after a course of EECP (35–40 treatments), patients with heart failure doubled their exercise capacity and had a markedly better quality of life. Even more impressive, the benefits of the therapy were still present after a year. For more on EECP, visit whitakerwellness.com or call 800-488-1500. To locate an EECP provider in your area call 800-455-EECP (3327) or visit vasomedical.com.

Now it’s your turn: What have you done to help protect your heart?

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Boost Your Resistance to Stress with Adaptogens

Dr. Julian Whitaker — Wed, 15 Feb 2012 14:29:00 +0000

You’ve probably heard (or even experienced) that stress can lower your immunity. But have you ever wondered why or how? Well, it’s a simple matter of survival.

Your brain reacts to stress and danger by generating hormones that temporarily shut down all the body’s non-emergency functions in order to help you respond more fully to the present stressor. That’s why even low-grade stress and anxiety can damage your body’s ability to defend itself against viruses, bacteria, and other pathogens.

That’s where adaptogens come in. Adaptogens are compounds that help the body adapt to and regenerate after exposure to stress of any kind. Derived from plants that survive in harsh climates and growing conditions, adaptogens have been used in traditional medicine to boost physical, mental, and emotional reserves and to treat a wide range of symptoms.

There are several different types of adaptogens:

* Rhodiola rosea, also called Russian rhodiola, and ashwagandha used in Ayurvedic medicine, are popular adaptogens that modulate the ill effects of stress.

* Panax ginseng, called the “king of herbs,” has a slight stimulatory effect and helps to improve concentration and thinking. In fact, story has it that Mao-Tse Tung and Deng Ziao Ping passed trays of choice Panax ginseng around at the beginning of meetings. It’s also used in many male formulas to support physical stamina.

* American ginseng (Panax quinquefolium) has a calming effect on the central nervous system. Plus, it’s a mild anti-inflammatory and improves digestion.

* Siberian ginseng (Eleutherococcus senticosus) is native not only to Siberia, but also to Korea, Japan, and China. It’s one of the most studied adaptogens with more than 1,000 studies on it. Like American ginseng, it has a calming effect on the central nervous system and is a powerful weapon against stress.

If you’re feeling fatigued, worn out, or stressed, give adaptogens a try. Look for products with standardized levels of ginsenosides or eleutherosides and take as directed. Ginseng is best taken in a cyclical fashion—after you’ve taken it daily for two or three weeks, take a two-week break before starting up again.

Now it’s your turn: Have you used adaptogens for stress?

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6 Reasons to Give Dark Chocolate This Valentine's Day

Dr. Julian Whitaker — Mon, 13 Feb 2012 15:15:00 +0000

Tomorrow is Valentine’s Day, which means cards, flowers, and of course the traditional box of chocolates. If you make that dark chocolate, you’re not only giving a gift that’s from the heart, you’re also giving a gift that’s heart-healthy and has other therapeutic benefits.

Here are six reasons you should add dark chocolate to your diet:

1. Lowers Blood Pressure: One of cocoa’s most abundant polyphenols is flavanol, which stimulates the production of nitric oxide (NO), a very important signaling molecule. When it is produced in the arteries, it acts as a vasodilator, relaxing the arteries and causing them to open up, thus bringing down blood pressure.

2. Improves Insulin Sensitivity: In March 2005, Italian researchers published results of a study that showed dark chocolate significantly improved markers of insulin sensitivity, decreasing fasting insulin and glucose levels, as well as insulin and glucose responses to the glucose tolerance test.

3. Mediates Inflammation. Inflammation plays a role in heart disease, diabetes, cancer, Alzheimer’s disease, and more. The cocoa flavanols in dark chocolate have been shown to lower inflammation. They do this by reducing blood concentrations of 5-lipoxygenase (5-LO), a key enzyme in the synthesis of leukotrienes—the active compound involved in inflammation.

4. Raises Protective HDL Cholesterol. Although its hefty saturated fat content may give one pause, most of that fat is stearic acid, which, unlike other saturated fats, has no adverse effects on cholesterol levels. In fact, dark chocolate actually appears to raise protective HDL cholesterol, while having no effect on LDL cholesterol.

5. Helps You Lose Weight. Dark chocolate contains caffeine, theophylline, and theobromine which belong to a class of compounds that promote fat burning. Plus, cocoa helps to suppress your appetite and boosts your sense of well-being.

6. Reduces Stroke Risk in Women. A study published in the Journal of the American College of Cardiology showed that women with the highest chocolate consumption are 20 percent less likely to suffer a stroke. The reason is that the cocoa in chocolate contains flavonoids which act as antioxidants in the body, helping to keep LDL cholesterol from oxidizing and contributing to strokes.

What type of chocolate should you give? Look for high-quality dark chocolate that contains 70 percent cocoa or more. Don’t be put off by the fat content, and expect it to have some sugar. Unsweetened dark chocolate is extremely bitter, and even sweetened, it is for some an acquired taste, so shop around for a brand you like.

Because of its fat and sugar content, dark chocolate is quite calorie dense, so don’t go overboard—and eat it in place of, rather than in addition to, other foods or snacks.

Now it’s your turn: Are you giving, or hoping to receive, chocolate on Valentine’s Day?

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10 Easy Prevention Tips that Can Keep You Healthy

Dr. Julian Whitaker — Fri, 10 Feb 2012 12:00:00 +0000

Doctors and pharmaceutical companies would like you to believe that shelling out your hard-earned cash for their services and solutions is the best way to stay healthy.

But when it comes right down to it, it’s the little changes you make in your daily life that have the real power to keep you healthy.

1. Eliminate sugar and white flour from your diet. Sodas, most breads, baked goods, snack foods, and other refined carbohydrates wreak havoc with blood sugar levels and contribute to weight gain.

2. Avoid saturated fats and trans fatty acids. Red meat, deep-fried foods, and anything made with hydrogenated oils (margarine, shortening, store-bought pastries and cookies) raise your risk of heart disease.

3. Make fiber-rich plant foods the centerpiece of your diet. Aim for a variety of fruits, vegetables, legumes, and whole grains.

4. Include exercise in your daily routine. To stay on track, make exercise fun: Walk with a friend, join a team, or take up an active hobby.

5. Maintain an active social life. Family, friends, volunteer work, religious ties, even pets—anything that keeps you involved with others enhances health and prolongs life.

6. Keep your brain busy. Mental stimulation such as reading, writing, and playing games can help maintain cognitive ability throughout life.

7. Relax. Listen to soothing music, take a walk, try L-theanine, gamma-aminobutyric acid (GABA), or kava, or learn relaxation techniques to improve mood and relieve stress. Life is too short to be stressed out.

8. Drink purified water. Tap water may harbor toxins and disease-causing microorganisms. Purify your drinking water using reverse osmosis or carbon filtration.

9. Drink alcohol in moderation. One or two drinks a day helps protect against a number of conditions. Moderation is key. Excess alcohol consumption is devastating to health—and for some one drink is too many.

10. Breathe the cleanest air possible. Banish smoking, reduce your exposure to pollutants, and consider installing a high-quality air purifier in your home.

Now it’s your turn: Do you have any prevention tips to add to this list?

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5 Nutrients that Can Stop the Diabetes-Heart Disease Epidemic

Dr. Julian Whitaker — Wed, 08 Feb 2012 15:28:00 +0000

Did you know that based on current trends, over half of our population is predicted to be diabetic or pre-diabetic by the year 2020? That’s downright scary! Plus, as I mentioned in my blog last week, there’s a powerful connection between diabetes and heart disease.

So if the predictions pan out, not only will we have millions more people with diabetes, we’ll have even more heart issues to contend with. These types of statistics are music to Big Pharma’s ears—to them it means billions of new dollars in diabetes and heart drug sales. But we can stop this train wreck before it happens.

Among your most powerful weapons against both high blood sugar and heart disease are regular exercise and the right nutritional supplements. And folks, we have nutrients whose benefits can run rings around prescription drugs—and that’s without the high price tag or harmful side effects.

Here are 5 of my top nutrient picks to help lower blood sugar and improve heart health:

1. Alpha lipoic acid. This critical heart-protective antioxidant improves insulin sensitivity, lowers blood sugar, and reduces symptoms of diabetic neuropathy. Take 400 mg of ALA per day, 600 mg if you have diabetes, in divided doses half an hour to an hour before eating for optimal absorption.

2. Krill oil. While I recommend fish oil as great source of omega-3 fatty acids, research suggests krill oil is especially beneficial if you’re struggling with diabetes. It’s been shown to lower levels of C-reactive protein (a biomarker linked with increased risk of cardiovascular disease) and a recent study suggests it lowers high cholesterol and blood sugar. The suggested dose is 300–500 mg of krill oil daily.

3. Magnesium.This critical mineral lowers blood pressure by relaxing the smooth muscle tissues that dilate the arteries. Plus, a study found that every 100 mg increase in daily magnesium decreased the risk of developing type 2 diabetes by 15%. The suggested dose of oral magnesium is 400–1,000 mg daily (build up gradually to avoid a laxative effect).

4. Chromium. This trace mineral helps promote insulin sensitivity by increasing the number of binding sites on cells for insulin. This allows for better transport of glucose into cells for energy, which helps to promote healthy blood sugar levels. Chromium also supports normal protein, carbohydrate, and fat metabolism. I recommend 200 mcg of chromium daily.

5. Vanadium. Studies show that vanadium (as vanadyl sulfate) has an insulin-like effect in the body and helps maintain normal blood sugar levels. I’ve used it in thousands of patients with remarkable success and absolutely no adverse reactions except for slight gastrointestinal distress and harmless darkening of stool color in some individuals. The suggested dose is 100 mg of vanadyl sulfate daily.

Now it’s your turn: Which of these nutrients do you take?

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5 Cholesterol Lowering Secrets Big Pharma Doesn’t Want You to Know

Dr. Julian Whitaker — Mon, 06 Feb 2012 12:00:00 +0000

There is a definite relationship between high cholesterol and heart disease. It’s estimated that a drop of one point in cholesterol reduces the overall risk of a heart attack by 2 percent. Aware of this relationship, most conventional doctors prescribe cholesterol-lowering statin drugs for patients with elevated cholesterol.

Not only is this practice lining the pockets of Big Pharma, it’s risking your health in the process. Statins are rife with safety concerns including cognitive problems, muscle pain and weakness, fatigue, liver damage, heart failure, and diabetes.

What Big Pharma doesn’t want you to hear about are the ways you can lower your cholesterol safely and naturally:

1. Fight high cholesterol with fiber. Fiber binds to bile acids in the intestines and reduces reabsorption of cholesterol into the bloodstream. Increase your dietary fiber by eating plenty of plant foods. Flaxseed has an abundance of lignans, fibrous plant compounds that bind to cholesterol and carry it out of the body.

2. Raise “good” HDL cholesterol with exercise. Regular physical exercise raises levels of good HDL, which helps to clear out bad LDL cholesterol. Thirty minutes, four or five days a week, is ideal.

3. Reduce cholesterol oxidation with antioxidants. It’s oxidized cholesterol, which is found in fats exposed to heat and air through cooking or processing, that does the most damage to artery walls. Antioxidants are vital for disarming free radicals and preventing the oxidation of LDL cholesterol.

4. Lower your cholesterol with omega-3 fatty acids. I recommend 1–10 grams of fish oil per day, ¼ cup freshly ground flaxseed, or consumption of fish several times a week. Cold-water species, such as salmon, are particularly important for lowering cholesterol.

5. Reduce harmful LDL cholesterol with niacin (vitamin B3). Niacin is the best single remedy for lowering LDL cholesterol levels while raising levels of protective HDL cholesterol. Even conventional doctors recommend it. Start with 500 mg three times a day with meals. If your cholesterol is above 280, increase the dose to 1,000 mg three times a day after two weeks.

With any niacin therapy, you should have your cholesterol, triglycerides, and liver enzymes tested every three months or so. If the flushing bothers you, take the dose at bedtime so the flushing happens while you’re asleep. This therapy is not recommended for patients with liver disease, gout, or ulcers. Note: For cholesterol-lowering purposes, you should take the regular form of niacin. Research indicates that niacinamide and “no-flush” formulations (inositol hexaniacinate) have little or no effect on cholesterol or triglycerides.

Now it’s your turn: Which of these cholesterol-reducing secrets do you practice?

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10 Easy Home Remedies That Cost Just Pennies to Do

Dr. Julian Whitaker — Fri, 03 Feb 2012 12:00:00 +0000

1. For cuts and scrapes, sprinkle sugar on the wound and cover with a dressing. Sugar draws fluid from the wound and helps kill bacteria.

2. To remove a wart, try rubbing it with the inside of a banana peel once or twice a day. Expect results within a month.

3. Relieve nausea by eating a slice of ginger or ½ teaspoon powdered ginger. For motion sickness, take three or four hours before travel.

4. Chicken soup actually improves cold and flu symptoms. It has anti-inflammatory properties and improves mucus flow.

5. For relief from a burn, insect bite, or sunburn, break open an aloe vera leaf and dab the gel directly on the affected area.

6. A strong cup of regular coffee can stop a headache in its tracks and ease symptoms of asthma.

7. If you suffer from arthritis or gout, eat cherries. Just 20 tart cherries have an anti-inflammatory effect equal to one or two aspirin tablets.

8. For a morning-after hangover, drink lots of water and sip wintergreen tea spiked with hot pepper.

9. For insomnia, try chamomile or valerian root tea. Both have been used for centuries as sleep aids and relaxants.

10. To relieve dandruff, apply raw, unfiltered, organic apple cider vinegar directly to your scalp.

Now it’s your turn: Do you have a home remedy that’s worked for you?

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Let's Get the Word Out About Diabetes and Heart Disease

Dr. Julian Whitaker — Wed, 01 Feb 2012 12:00:00 +0000

Diabetes is a silent stalker, and if you’re over 40, overweight, and inactive, you’re a prime target. According to the US Centers for Disease Control and Prevention (CDC), approximately 25 million people in the United States have diabetes. And one-quarter of them don’t even know they have the disease.

What many people don’t realize is that diabetes significantly raises heart disease risk. In fact, people with diabetes are two to four times more likely to die from heart disease or suffer a stroke than those with normal blood sugar levels.

So, what are doctors doing about this epidemic? They’re wearing out their prescription pads with Rx’s for diabetes and heart medications. Meanwhile, they pay half-hearted lip service to the importance of healthy eating and the right nutritional supplements. That way doctors can quickly turn their examination tables to make money on additional patients. It hardly needs to be pointed out that Big Pharma is making a fortune off the purchase of all those needless drugs.

Folks, if you really want to fight diabetes and heart disease the first most powerful weapon you have is to change your diet. That’s because the food choices you make have a profound effect on your blood glucose levels.

Since February is American Heart Month, I wanted to use this opportunity to get the word out about the importance of diet when it comes to diabetes management and your heart. To do that...

* I’ll be posting healthful recipes twice a week on my Facebook page. If you haven’t already “liked” my Facebook page, I encourage you to do that now.

* I also encourage you to share these recipes on your Facebook page to help to get the word out about diabetes and heart health.

* If at least 1,000 people share at least one of these healthful recipes on Facebook, there will be a special surprise gift at the end of the month. But the real gift is that by simply sharing a recipe, you’ll be helping everyone to lead healthier lives.

Please also share this blog post on your Facebook wall so we can get others to join in the effort, too! Then, keep checking back on my blog since I'll be sharing exciting news about nutritional supplements that can help you keep your blood sugar under control.

New Study Shows Mental Activity Stops Alzheimer’s

Dr. Julian Whitaker — Mon, 30 Jan 2012 17:20:05 +0000

We’ve often heard that when it comes to brain health, it’s “use it or lose it”—and that things like crossword puzzles, reading, and more can ward off mental decline. Now, a new study released by the University of California, Berkeley shows that mental stimulation actually stops the physical development of Alzheimer’s in its tracks!

In their findings, which were just published in the Archives of Neurology, the researchers noted that Alzheimer’s is caused by beta-amyloid deposits, which are fibrils of proteins that have “misfolded.” Those proteins form fibrous sheets that clog up the brain by filling in the spaces between brain cells. Clogged brains don’t function properly.

Lifelong mental stimulation helps to ward off amyloid buildup, so the brain can function as it should—regardless of your age. In fact, the oldest participants in the study who engaged in the most mentally stimulating activities had levels of amyloid buildup comparable to those in the younger control group, leading researchers to conclude that cognitive activity actually appeared to keep their brains young.

So, how can you put these findings into action for you?

* Stimulate your brain with crossword puzzles, Sudoku, word searches, and more.

* Turn off the TV and read. Consider joining, or starting, a book group.

* Take a class at your local community college. Many community colleges also offer free or low-cost lecture series.

* Share your talents. Volunteer to teach English as a second language to adults or at a local elementary school to help youngsters to read or master their math facts. Many nonprofit organizations also need volunteers to fundraise and help with a multitude of office tasks.

In addition to mental stimulation, the right nutrients can help ward off memory loss. Here’s what I recommend.

Now it’s your turn: How do you stay mentally active?

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5 Wrinkle-Reducing Secrets the Beauty Industry Won’t Tell You

Dr. Julian Whitaker — Fri, 27 Jan 2012 14:51:00 +0000

Our youth- and beauty-obsessed culture has fueled the creation of a multi-billion dollar skin care industry. Advertisers have convinced people to spend a boatload of money on the “promise” of wrinkle-free, younger-looking skin. Unfortunately, though, many of the products out there are nothing more than a chemical soup, filled with ingredients that can damage your skin and your health.

What the beauty industry won’t tell you is that there are natural ways to keep your skin healthy, and youthful-looking:

1. Clean up your diet. In one large study, trained dermatologists evaluated the skin of more than 4,000 middle-aged women and rated it in terms of wrinkling, dryness, and thinning. These scores were then compared to the women’s nutrient intake. What they found is that higher intake of vitamin C and linoleic acid, and lower consumption of fats and carbohydrates were strongly associated with younger-looking skin.

2. Take antioxidants. You’re probably familiar with taking antioxidants to boost your health, but did you know they can help you look younger, too? In a three-month placebo-controlled study, those given an antioxidant-rich daily supplement regimen consisting of 3 mg lycopene, 3 mg lutein, 4.8 mg beta-carotene (8,000 IU), 10 mg vitamin E (15 IU), and 75 mcg selenium showed marked improvements in skin density and thickness, plus their scaling and roughness improved.

3. Apply alpha hydroxy acids. You can stimulate growth of new epidermal cells—the most superficial layer of skin—with alpha hydroxy acids (AHAs).These are natural substances that stimulate old cells to shed more rapidly, revealing the younger skin beneath the surface. They also increase the number of glycosaminoglycans—complex molecules that help skin retain moisture. By applying an AHA cream or lotion each night, you’ll give your skin a fresher appearance and reduce fine lines and wrinkles. Look for a product that contains eight to 10 percent AHAs—potent enough to make a real difference, but not so strong as to cause irritation.

4. Use a good moisturizer. An easy way to keep your skin hydrated is to use a moisturizer. In addition to soothing your skin, a moisturizer will produce immediate results in your appearance, smoothing out fine lines and wrinkles and plumping up the skin. Most any oil or lotion will help seal in moisture—you can even use olive oil. You want to apply it in the morning and again at bedtime.

5. Drink plenty of water. Seventy percent of the dermis—the inner layer of the skin—is water. One of the main reasons our skin sags and wrinkles as we age is that the dermis loses about 30 percent of its total water content. The result is flat, dry-looking, flaking, itching skin. Moisturizers certainly help dry skin, but don’t overlook the importance of hydrating your skin from the inside by drinking copious amounts of fresh, purified water. This is vital for overall health and imperative for supple, moist skin. I recommend at least eight 8-ounce glasses every day.

Now it’s your turn: Do you have a secret you use to care for your skin?

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Even More Confirmation that Coffee Helps Prevent Diabetes

Dr. Julian Whitaker — Wed, 25 Jan 2012 15:56:40 +0000

Over the years, several studies have shown that coffee drinkers have a lower risk of developing type 2 diabetes. One 2009 study published in the Archives of Internal Medicine showed that every cup of regular coffee you drink lowers your risk of type 2 diabetes by seven percent. And drinking three to four cups of decaffeinated coffee per day reduces that risk by 33% compared to non-coffee drinkers.

Now, a new study published in the Journal of Agricultural and Food Chemistry found similar effects and shows exactly why coffee is so protective against diabetes. What researchers found is that coffee contains two compounds that help to block a substance called human islet amyloid polypeptide (hIAPP). The “misfolding” of hIAPP has been implicated in the development of type 2 diabetes, and regular coffee consumption appears to interfere with that destructive process.

But diabetes prevention isn’t coffee’s only benefit. Coffee also reduces the risk of skin cancer, Parkinson’s disease, and Alzheimer’s disease. Plus, it improves concentration and alertness, and can even halt a full-blown asthma attack.

Yet, as I often caution there are some people who need to watch their coffee consumption. If you have high blood pressure or you’re pregnant or expecting to become pregnant, I recommend that you go easy on caffeine. And if you’re struggling with osteoporosis, limit your coffee intake to a cup every now and then—higher intake has been linked with a decrease in bone density.

Now, as compelling as it is to think you can drink a cup of coffee and just sit back and reap the benefits, it shouldn’t be anyone’s primary strategy for preventing disease. But if you enjoy drinking coffee, you can drink up knowing you’re benefitting your health!

Now it’s your turn: How many cups of coffee do you typically drink?

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5 Ways to Prevent Falls

Dr. Julian Whitaker — Mon, 23 Jan 2012 12:00:00 +0000

Falls are no joking matter. Every year, about a third of Americans age 65 and older have a fall, and more than a quarter of them end up in the hospital. Falls are the leading cause of brain trauma and the number one cause of fractures among older people—upwards of 500,000 per year.

The good news is that you can prevent yourself from becoming a statistic, simply by taking a few simple steps:

1. Make sure your medications aren’t setting you up for a fall. One of the biggest, and often overlooked, causes of falls is medications. Muscle relaxants, opioids, and some meds used to treat gastrointestinal problems and arrhythmias can cause you to lose your balance. Check with your doctor or pharmacist to see if any of the medications you take can contribute to a fall.

2. Get your vision checked. For some people, falls are caused by vision issues that make it difficult to judge distances. Many doctors will try and tell you that vision changes are irreversible, which is simply not true. Here are three ways to protect your vision.

3. Make sure you don’t have low blood sugar. Forty percent of falls are caused by misdiagnosed health issues, including low blood sugar (hypoglycemia). Severe symptoms are virtually always associated with diabetes drugs, which can drive blood sugar too low. But hypoglycemia can affect people without diabetes, too. Here’s how to keep your blood sugar on an even keel.

4. Check your blood pressure. Another common cause of falls is low blood pressure, or hypotension. Sometimes brought on by alcohol or prescription drugs, hypotension can cause dizziness, light-headedness, confusion, or blurred vision. If you notice any of these symptoms, be extra careful when sitting up or standing and check your blood pressure. For most people, anything under 90/60 mm Hg is considered “low.” If yours falls below that, talk to your doctor about whether any of your medications may be responsible.

5. Wear properly fitting shoes with good support. Forgo high heals, flip flops, or other shoes that can cause you to lose your footing. Also, avoid walking around your home in stocking feet which can cause you to slip and fall.

Now it’s your turn: How do you protect yourself from falls?

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