Fw: DrMirkin's eZine: Eat only when active, coffee, more . . .

[Guest guest]

DrMirkin's eZine: Eat only when active, coffee, more . . .

> Dr. Gabe Mirkin's Fitness and Health e-Zine

> May 27, 2012

>

> Eat Only When You Are Active

>

> More than a third of all North Americans are obese and

> will die prematurely because of their excess fat. WHEN you eat

> may be even more important than HOW MUCH you eat. Never eat and

> go to bed. The safest time to eat is just before and after you

> exercise. Resting after you eat is an invitation for higher blood

> sugar and insulin levels, more weight gain, and increased risk

> for diabetes and heart attacks. The current obesity epidemic may

> well be caused by staying up later at night to snack and watch

> television.

> MICE ALLOWED TO EAT ALL DAY LONG ARE FATTER. Mice that

> are placed on a high-fat diet gain far more weight when they are

> supplied with food 24 hours a day than when they can eat only for

> 8 hours a day, even though they eat the same number of calories

> per day (Cell Metabolism, published online May 17, 2012).

> Besides weighing more, the mice that could eat all day long had

> higher blood sugar and insulin levels, more liver damage, and

> higher blood levels of CRP, the blood test that measures

> inflammation.

> MICE FED ONLY DURING SLEEPING HOURS ARE FATTER THAN THOSE

> FED DURING WAKING HOURS. Mice that were allowed to eat only

> during the 12 hours that they normally sleep gained significantly

> more weight (48 percent weight increase) than mice eating the

> same type and amount of food during the 12 hours they are

> normally awake (20 percent weight increase). Both groups ate the

> same total amount and type of food and were equally active

> (Obesity, published online Sept. 3, 2009).

> HUMANS WHO SNACK SUFFER MORE DIABETES AND PREMATURE DEATH.

> Scientists at Karolinska Institutet surveyed 4,000 60-year-old,

> men and women. Compared to those who ate only breakfast, lunch

> and dinner, those who snacked between meals had larger waist

> circumferences and higher blood sugar, insulin, triglyceride and

> cholesterol levels than people who ate regular meals with less

> snacking (Obesity, 2008;16 (6):1302). These are all signs

> associated with metabolic syndrome, diabetes, heart attacks, and

> premature death.

> STAY ACTIVE AFTER YOU EAT. Resting muscles are inactive

> and draw no sugar from your bloodstream. On the other hand,

> contracting muscles pull sugar from the bloodstream. They do

> not even require insulin to do this. If you eat and stand or

> walk, the contracting muscles can pull sugar from your

> bloodstream. However, when you eat and sit or lie down, your

> muscles draw no sugar from your bloodstream and blood sugar

> levels rise higher to increase risk for cell damage.

> * HIGH INSULIN LEVELS: Your pancreas tries to lower the high

> blood sugar level, so it puts out ever increasing amounts of

> insulin.

> * INCREASED RISK FOR HEART ATTACKS: Insulin constricts the

> arteries leading to your heart, to increase risk for a heart

> attack.

> * HIGH TRIGLYCERIDES: When muscles are inactive, blood sugar

> levels rise. The extra sugar goes to your liver and other cells.

> Once your liver fills up with its own stored sugar called

> glycogen, it cannot store any more sugar. so all extra sugar is

> converted to a type of fat called triglycerides.

> * LOW GOOD HDL CHOLESTEROL: High triglycerides increase risk for

> clotting, so your good HDL cholesterol works to save you by

> carrying triglycerides from your bloodstream to your liver. You

> use up your good HDL and blood levels of HDL drop.

> * FATTY LIVER: The triglycerides accumulate in your liver to

> cause a fatty liver. A fatty liver cannot clear sugar from your

> bloodstream.

> * DIABETES: Since the liver cannot clear sugar from your

> bloodstream, you develop even higher blood sugar levels and are

> now diabetic.

> * HEART ATTACKS AND PREMATURE DEATH. Diabetes markedly increases

> risk for heart attacks, strokes, many cancers, and premature

> death.

>

> ***********************************************

>

> Reports from DrMirkin.com

>

> Prostate cancer treatment

> http://www.drmirkin.com/men/1434.html

>

> Irritable bowel syndrome (IBS)

> http://www.drmirkin.com/morehealth/9095.html

>

> How to exercise with back pain

> http://www.drmirkin.com/public/Ezine122406.html

>

> ***********************************************

>

> Drinking Coffee Does Not Prolong Life

>

> A study from the National Cancer Institute, on 400,000

> people 50-71 years of age, was widely reported as showing that

> coffee drinkers live longer than non-coffee drinkers (N Engl J

> Med, May 17, 2012;366:1891-1904). The coffee drinkers actually

> died younger than people who do not drink coffee, but the authors

> found that coffee drinkers were also more likely than non-coffee

> drinkers to do things that shorten their lives:

> * smoke,

> * eat more red meat

> * eat fewer fruits and vegetables,

> * drink alcohol, and

> * not exercise as often or as intensely as non-coffee

> drinkers. So the authors excluded all people with these

> life-shortening habits from the study.

> The authors then concluded that coffee drinkers with

> healthful habits lived longer than non-coffee drinkers with

> healthful habits. Correcting for these factors showed that men

> who drank four to five cups of coffee daily had a lowered risk

> for death over a period of 13 years by 12 percent, while women's

> risk was 16 percent lower. Coffee drinkers without high-risk

> factors are less likely to die from heart disease, respiratory

> disease, stroke, injuries and accidents, diabetes or infections.

> There was no difference in risk of death from cancer.

> COULD COFFEE SHORTEN LIFE? No good evidence exists to show

> that drinking coffee shortens life. However, caffeine in coffee

> can raise blood pressure temporarily, though not permanently.

> Boiled coffee can increase the bad LDL cholesterol that forms

> plaques in arteries, but filtered coffee does not raise LDL

> cholesterol.

> SHOULD I START DRINKING COFFEE TO PROLONG LIFE? We have

> no data to recommend that anyone start drinking coffee to prolong

> life. On the other hand, we have no data to show that coffee

> shortens life.

> IF YOU DO DRINK COFFEE, drink it without sugar or cream.

> Sugar in liquid form raises blood sugar levels which increases

> risk for heart attacks and diabetes. Most creams are rich

> sources of animal saturated fat that increase risk for heart

> attacks.

>

> ***********************************************

>

> Blood Test for Diabetes Predicts Cancer Risk in Women

>

> A blood test that measures blood sugar levels also can

> be used to predict who is at increased risk for cancer

> (International Journal of Cancer, April 26, 2012). HBA1C is a

> blood test that measures how much sugar is stuck on cells.

> People who have values 5.7 or higher are at increased risk for

> cancer, even if your doctor has not diagnosed you as having

> diabetes.

> When blood sugar rises too high, sugar sticks to the

> outside surface of cell membranes. Once there, sugar can never

> get off. It is converted through a series of chemical reactions

> to sorbitol that destroys cells. Anything that raises blood

> sugar appears to increase cancer risk.

> To keep your blood sugar low,

> 1) Avoid being overweight

> 2) Do not take sugared drinks in any form, including fruit

> juices, except during prolonged intense exercise

> 3) Avoid foods with added sugar

> 4) Avoid fried foods

> 5) Eat large amounts of fruits and vegetables

> 6) Do not eat red meat (blocks insulin receptors)

> 7) Exercise

> 8) Grow muscle

> 9) Reduce body fat

> 10) Keep blood levels of hydroxy-vitamin D above 75 nmol/L

>

> ***********************************************

>

> Recipe of the Week:

>

> Spicy Crab Salad

> http://www.drmirkin.com/recipes/spicy_crab_salad.html

>

> You'll find lots of recipes and helpful tips in

> The Good Food Book

> http://www.drmirkin.com/goodfood/index.html

>

> ***********************************************

>

> " Like " us on Facebook

> http://www.facebook.com/pages/Dr-Gabe-Mirkin-on-Fitness-Health/200757859968159

>

> Twitter

> http://twitter.com/DrGabeMirkin

>

> ***********************************************

>

> BACK ISSUES of the eZine from 2004-2011 are available at

> http://www.drmirkin.com/public/EzineList.html

>

> YOU ARE WELCOME TO COPY the e-Zine's contents for

> use in your own newsletter, company or club publication,

> BLOG or website. Please give proper credit and a link

> back to http://www.drmirkin.com

>

> The e-Zine is provided as a service. Dr.Mirkin's reports and

> opinions are for information only, and are not intended to

> diagnose or prescribe. For your specific diagnosis and

> treatment, consult your doctor or health care provider.

> For more information visit http://www.drmirkin.com

>

> We DO NOT sell, rent or give your e-mail address to anyone.

> Copyright 2011 The Sportsmedicine Institute, Inc.

> http://www.DrMirkin.com

>

>

>

>

> Gabe Mirkin, M.D.

> 10901 Connecticut Avenue, Kensington MD 20895, USA

>

> To unsubscribe or change subscriber options visit:

> http://www.aweber.com/z/r/?zAwszEwstCxMLGysHGxMtEa0jCwsnBxsLKw=

>

>

>

[Guest guest]

Well, some factual points, but it's still a study with too many generalities

IMO. For instance, it suggests eating only 3 meals is better than (supposedly)

eating 3 meals plus in-between snacks. I happen to believe it's better to eat 6

small meals a day. The 6 meals consisting of 3 meals and 3 snacks, if you want

to categorize them. This allows me to minimize my blood sugar spike. But the

study is too general to allow for a variable like this.

And while it accurately says the problem is high blood sugar levels, attributed

largely to people's eating patterns (i.e. not exercising either before or after

eating), it seems to suggest if you don't exercise, you will automatically have

all these problems. Not that I'm suggesting we don't exercise, but I'm pointing

out how general the study is.

Dave

~~ Now available: THE ATTACHÉ! -- From Desert Breeze Publishing ~~

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DrMirkin's eZine: Eat only when active, coffee, more . . .

> Dr. Gabe Mirkin's Fitness and Health e-Zine

> May 27, 2012

>

> Eat Only When You Are Active

>

> More than a third of all North Americans are obese and

> will die prematurely because of their excess fat. WHEN you eat

> may be even more important than HOW MUCH you eat. Never eat and

> go to bed. The safest time to eat is just before and after you

> exercise. Resting after you eat is an invitation for higher blood

> sugar and insulin levels, more weight gain, and increased risk

> for diabetes and heart attacks. The current obesity epidemic may

> well be caused by staying up later at night to snack and watch

> television.

> MICE ALLOWED TO EAT ALL DAY LONG ARE FATTER. Mice that

> are placed on a high-fat diet gain far more weight when they are

> supplied with food 24 hours a day than when they can eat only for

> 8 hours a day, even though they eat the same number of calories

> per day (Cell Metabolism, published online May 17, 2012).

> Besides weighing more, the mice that could eat all day long had

> higher blood sugar and insulin levels, more liver damage, and

> higher blood levels of CRP, the blood test that measures

> inflammation.

> MICE FED ONLY DURING SLEEPING HOURS ARE FATTER THAN THOSE

> FED DURING WAKING HOURS. Mice that were allowed to eat only

> during the 12 hours that they normally sleep gained significantly

> more weight (48 percent weight increase) than mice eating the

> same type and amount of food during the 12 hours they are

> normally awake (20 percent weight increase). Both groups ate the

> same total amount and type of food and were equally active

> (Obesity, published online Sept. 3, 2009).

> HUMANS WHO SNACK SUFFER MORE DIABETES AND PREMATURE DEATH.

> Scientists at Karolinska Institutet surveyed 4,000 60-year-old,

> men and women. Compared to those who ate only breakfast, lunch

> and dinner, those who snacked between meals had larger waist

> circumferences and higher blood sugar, insulin, triglyceride and

> cholesterol levels than people who ate regular meals with less

> snacking (Obesity, 2008;16 (6):1302). These are all signs

> associated with metabolic syndrome, diabetes, heart attacks, and

> premature death.

> STAY ACTIVE AFTER YOU EAT. Resting muscles are inactive

> and draw no sugar from your bloodstream. On the other hand,

> contracting muscles pull sugar from the bloodstream. They do

> not even require insulin to do this. If you eat and stand or

> walk, the contracting muscles can pull sugar from your

> bloodstream. However, when you eat and sit or lie down, your

> muscles draw no sugar from your bloodstream and blood sugar

> levels rise higher to increase risk for cell damage.

> * HIGH INSULIN LEVELS: Your pancreas tries to lower the high

> blood sugar level, so it puts out ever increasing amounts of

> insulin.

> * INCREASED RISK FOR HEART ATTACKS: Insulin constricts the

> arteries leading to your heart, to increase risk for a heart

> attack.

> * HIGH TRIGLYCERIDES: When muscles are inactive, blood sugar

> levels rise. The extra sugar goes to your liver and other cells.

> Once your liver fills up with its own stored sugar called

> glycogen, it cannot store any more sugar. so all extra sugar is

> converted to a type of fat called triglycerides.

> * LOW GOOD HDL CHOLESTEROL: High triglycerides increase risk for

> clotting, so your good HDL cholesterol works to save you by

> carrying triglycerides from your bloodstream to your liver. You

> use up your good HDL and blood levels of HDL drop.

> * FATTY LIVER: The triglycerides accumulate in your liver to

> cause a fatty liver. A fatty liver cannot clear sugar from your

> bloodstream.

> * DIABETES: Since the liver cannot clear sugar from your

> bloodstream, you develop even higher blood sugar levels and are

> now diabetic.

> * HEART ATTACKS AND PREMATURE DEATH. Diabetes markedly increases

> risk for heart attacks, strokes, many cancers, and premature

> death.

>

> ***********************************************

>

> Reports from DrMirkin.com

>

> Prostate cancer treatment

> http://www.drmirkin.com/men/1434.html

>

> Irritable bowel syndrome (IBS)

> http://www.drmirkin.com/morehealth/9095.html

>

> How to exercise with back pain

> http://www.drmirkin.com/public/Ezine122406.html

>

> ***********************************************

>

> Drinking Coffee Does Not Prolong Life

>

> A study from the National Cancer Institute, on 400,000

> people 50-71 years of age, was widely reported as showing that

> coffee drinkers live longer than non-coffee drinkers (N Engl J

> Med, May 17, 2012;366:1891-1904). The coffee drinkers actually

> died younger than people who do not drink coffee, but the authors

> found that coffee drinkers were also more likely than non-coffee

> drinkers to do things that shorten their lives:

> * smoke,

> * eat more red meat

> * eat fewer fruits and vegetables,

> * drink alcohol, and

> * not exercise as often or as intensely as non-coffee

> drinkers. So the authors excluded all people with these

> life-shortening habits from the study.

> The authors then concluded that coffee drinkers with

> healthful habits lived longer than non-coffee drinkers with

> healthful habits. Correcting for these factors showed that men

> who drank four to five cups of coffee daily had a lowered risk

> for death over a period of 13 years by 12 percent, while women's

> risk was 16 percent lower. Coffee drinkers without high-risk

> factors are less likely to die from heart disease, respiratory

> disease, stroke, injuries and accidents, diabetes or infections.

> There was no difference in risk of death from cancer.

> COULD COFFEE SHORTEN LIFE? No good evidence exists to show

> that drinking coffee shortens life. However, caffeine in coffee

> can raise blood pressure temporarily, though not permanently.

> Boiled coffee can increase the bad LDL cholesterol that forms

> plaques in arteries, but filtered coffee does not raise LDL

> cholesterol.

> SHOULD I START DRINKING COFFEE TO PROLONG LIFE? We have

> no data to recommend that anyone start drinking coffee to prolong

> life. On the other hand, we have no data to show that coffee

> shortens life.

> IF YOU DO DRINK COFFEE, drink it without sugar or cream.

> Sugar in liquid form raises blood sugar levels which increases

> risk for heart attacks and diabetes. Most creams are rich

> sources of animal saturated fat that increase risk for heart

> attacks.

>

> ***********************************************

>

> Blood Test for Diabetes Predicts Cancer Risk in Women

>

> A blood test that measures blood sugar levels also can

> be used to predict who is at increased risk for cancer

> (International Journal of Cancer, April 26, 2012). HBA1C is a

> blood test that measures how much sugar is stuck on cells.

> People who have values 5.7 or higher are at increased risk for

> cancer, even if your doctor has not diagnosed you as having

> diabetes.

> When blood sugar rises too high, sugar sticks to the

> outside surface of cell membranes. Once there, sugar can never

> get off. It is converted through a series of chemical reactions

> to sorbitol that destroys cells. Anything that raises blood

> sugar appears to increase cancer risk.

> To keep your blood sugar low,

> 1) Avoid being overweight

> 2) Do not take sugared drinks in any form, including fruit

> juices, except during prolonged intense exercise

> 3) Avoid foods with added sugar

> 4) Avoid fried foods

> 5) Eat large amounts of fruits and vegetables

> 6) Do not eat red meat (blocks insulin receptors)

> 7) Exercise

> 8) Grow muscle

> 9) Reduce body fat

> 10) Keep blood levels of hydroxy-vitamin D above 75 nmol/L

>

> ***********************************************

>

> Recipe of the Week:

>

> Spicy Crab Salad

> http://www.drmirkin.com/recipes/spicy_crab_salad.html

>

> You'll find lots of recipes and helpful tips in

> The Good Food Book

> http://www.drmirkin.com/goodfood/index.html

>

> ***********************************************

>

> " Like " us on Facebook

>

http://www.facebook.com/pages/Dr-Gabe-Mirkin-on-Fitness-Health/200757859968159

>

> Twitter

> http://twitter.com/DrGabeMirkin

>

> ***********************************************

>

> BACK ISSUES of the eZine from 2004-2011 are available at

> http://www.drmirkin.com/public/EzineList.html

>

> YOU ARE WELCOME TO COPY the e-Zine's contents for

> use in your own newsletter, company or club publication,

> BLOG or website. Please give proper credit and a link

> back to http://www.drmirkin.com

>

> The e-Zine is provided as a service. Dr.Mirkin's reports and

> opinions are for information only, and are not intended to

> diagnose or prescribe. For your specific diagnosis and

> treatment, consult your doctor or health care provider.

> For more information visit http://www.drmirkin.com

>

> We DO NOT sell, rent or give your e-mail address to anyone.

> Copyright 2011 The Sportsmedicine Institute, Inc.

> http://www.DrMirkin.com

>

>

>

>

> Gabe Mirkin, M.D.

> 10901 Connecticut Avenue, Kensington MD 20895, USA

>

> To unsubscribe or change subscriber options visit:

> http://www.aweber.com/z/r/?zAwszEwstCxMLGysHGxMtEa0jCwsnBxsLKw=

>

>

>