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

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---------- Forwarded Message ----------
From: "Gabe Mirkin, M.D." <di...@drmirkin.com>
To: fred...@juno.com
Subject: DrMirkin's eZine: Eat only when active, coffee, more . . .
Date: Fri, 25 May 2012 11:25:03 -0400

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.
         
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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.   

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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
 
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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

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Gabe Mirkin, M.D.
10901 Connecticut Avenue, Kensington MD 20895, USA

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