Diet/Supplements

February 19th, 2009

Diet and Dietary Supplements in Health and Disease

 

Overview 

Dietary Supplements is a 10 billion dollar business a year, yet there is little scientific evidence to validate the claims of most of these products.  For one reason there is a lack of studies on the subject.  Second, it is very difficult to structure scientific studies which will effectively isolate the dietary aspect under investigation.  There are too many uncontrolled variables in these studies.  At best we can only report associations of dietary factors and various health or disease states. It should be recognized that these are weak associations in most instances.  There have been many instances where we have had to reverse ourselves on previous dietary recommendations after finding the exact opposite results in subsequent investigations.  And finally, even dietary factors which may have good evidence of beneficial effects in one area, may have other serious potential adverse side effects which must be taken into consideration i.e. aspirin. 

 

 The following is a summary of some of the most recent findings and recommendations:

 

  • Heart Healthy Diet - Most recent data demonstrates that the same heart healthy diet that has been promoted for the past decade also protects against prostate cancer occurrence and progression.
  • Less is more - There is increasing evidence that we may be over supplementing our modern diet.  A large prospective cohort study recently found an unfavorable association between the intake of multi-vitamins more than once daily and prostate cancer risk.
  • Vitamin E - Mega doses (400 IU or more/day) is associated with unfavorable outcomes, especially with radiation treatment.  (Just 10 years ago we were promoting Vit E)
  • Selenium - Recent data suggests a negative effect of high doses of selenium.  Do not take as supplement.
  • Waist Circumference - Waist circumference has been shown to be a simple and effective indicator of belly fat and obesity, and belly fat has been shown to be a significant risk factor. Men - keep your waist 34″ or less.  A waist line of 40″ or more is a serious risk, regardless of your height.
  • Fruits and Vegetables - Mother was right, eat your fruits and vegetables.
  • Fish Oil and Omega-3 - Reduces triglycerides but don’t over do it, only one pill/day.
  • Exercise - No controversy.  You must exercise, not just aerobic but also resistance training.

 

52 Countries Study

By following these 10 recommendations, you have a 70% chance of living to age 85 without physical or mental disability.

  1. No smoking
  2. Low Cholesterol (LDL <100)
  3. Normal blood pressure
  4. Normal glucose
  5. Normal waist circumference (<34″)
  6. Normal mental health/stress
  7. Eat your fruits and vegetables
  8. Moderate alcohol
  9. Exercise average of 30 min/day
  10. Marriage for men
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