November/December 2011

Feature: Up with Health!

by Lisa Turner

Every day, you face a multitude of questions related to your health and well-being – everything from holding your cell phone at arm’s length to pouring a second cup of coffee, skipping the mammogram, or hustling down to your local dentist to get your mercury fillings removed.

These are just a few of the many confusing, contradictory and confounding health questions you face on a regular basis. More follow, along with the bottom line for each:

1. Should I remove my mercury fillings?
The dental amalgam debate has been raging for years. Dentists note that mercury-containing amalgams used for filling cavities are cheaper, easier to use and extremely durable, lasting twice as long as other materials. Critics point out that mercury is a known neurotoxin with serious health risks, and that amalgams have been shown to release mercury vapors. Meanwhile, other filling materials, mainly resin composites, have their own inherent issues; many contain BPA, a chemical that may have endocrine-disrupting effects. And if you do decide to have your mercury fillings removed, there’s the added risk of creating more harmful vapors.

“When you remove mercury fillings, you do release some vapor, but if it’s done correctly, those vapors are minimal and they clear quickly – and then you don’t have the constant background mercury in your system,” says R. Jeffrey Wilkin, DDS, PC, a biological dentist in Arvada. “You can then have mercury fillings replaced with composite fillings that are free of all metals and BPA.”

The bottom line: If you have a large number of mercury fillings, especially if they’re old, and you’ve decided to have them removed, find a holistic or biological dentist who follows a strict protocol for removing mercury amalgams. If you choose not to have them specifically replaced, make sure that any current or future fillings are made of BPA-free composites, rather than amalgams. And be aware that if you have older fillings that need to be replaced, they probably have mercury – and unless you’re going to a dentist who’s familiar with that protocol, you’re probably releasing mercury into your body.

2. Is agave nectar healthy?
Hailed as the next miracle sweetener, agave’s appeal is its glycemic index (GI), a measure of the impact a food has on blood sugar. Because agave has a low GI (15 to 25 on a scale of 100, the lowest of any sweetener), it’s thought to be healthier. But the glycemic index measures only glucose levels; because agave is mainly fructose, the numbers are misleading. Critics charge that some agave products are actually a highly refined form of fructose, worse than high fructose corn syrup, and can increase insulin resistance, raise LDL levels, and trigger other harmful metabolic effects. And no matter what the glycemic index says, “Any refined sweetener is too highly concentrated for regular use,” says Sarito Carroll, MS, an acupuncturist in Boulder. “Whole fruit contains fiber, which helps mitigate the effects of the sugars, as well as an array of nutrients.”

The bottom line: Agave won’t kill you in small amounts, but it’s not a miracle sweetener. Brands vary widely in terms of processing methods and final fructose content; check with your local natural products store for a high-quality brand that’s processed at lower temperatures. And eat it in small amounts – about 4 teaspoons a day, is probably okay.

3. How much exercise do I need?
In ultra-fit Colorado, buff bodies are the norm. But if you’re running marathons or exercising to exhaustion several days a week, you may be doing your heart a disservice. “It’s not how much you do, but how you do it,” says John Douillard, D.C., director of LifeSpa in Boulder and former Director of Player Development for an NBA team. A lot of abuse takes place in the world of exercise, but endurance athletes don’t live as long; their hearts are damaged by that kind of intense exertion. And if you’re beating up your body, your joints will eventually be compromised.”

Consider the net result of your exercise program on your heart, says Douillard. When you’re younger, the heart rate can go from very high to very low. As you get older, the goal is to maintain that spread. Douillard recommends a regimen that includes bursts of high-intensity exercise followed by a cooling-down period – you walk for 2 minutes to warm up, run as fast as you can for 1 minute, recover for 2 minutes, and repeat four times. If you can’t run, use the same short-burst regimen with biking or swimming. “With this approach, you train the heart to go high, and then go low, for the greatest cardiovascular benefit,” Douillard says.

And everyone should incorporate exercise with deep stretching and a mind-body component. Tai chi, yoga and chi gong, for example, have been shown to enhance immune function, lower heart rate, blood pressure and cholesterol, and reduce the risk of depression.

The bottom line: Combine the cardiovascular effects of short spurts of high-intensity training, with the mind-calming, muscle-stretching benefits of yoga. Three to five times a week or more, do the chase- a- rabbit for 12 to 15 minutes; do a yoga class three to five times a week or more, and try to stretch for 10 to 15 minutes every morning. And do something you’ll enjoy; life’s too short to damage your knees or hate your exercise program.

4. Will my cell phone give me brain cancer?
We still don’t know (see Ask the Doc, September/October 2011 for more details). But in the recent flurry of studies focusing on cell phone use and brain cancer, other health-related surprises are emerging. In the startling results of one study, researchers found that long-term exposure to cell phone’s electromagnetic waves actually protected against Alzheimer’s, and could even reverse it. (Of course, the study forced cell phone supporters who say the devices have no effect on the brain, positive or negative, to rethink their argument.)

And while the cell phone/cancer debate continues, other ways in which cell phones harm your health are emerging. First is “Blackberry thumb,” a repetitive strain injury caused by repeated texting (OMG: R U 4 real?) Another study found that 94.5 percent of cell phones used by health care workers were contaminated with some kind of bacteria; some of those were “superbugs” like MRSA, bacteria that are resistant to commonly used antibiotics. In one study, just listening to a conversation on a cell phone (even using a hands-free device) reduced brain activity devoted to driving by 37 percent. And if you cross the street while chatting on your mobile, you’ll increase your risk of getting hit by a car by 43 percent.

The bottom line: Besides the usual precautions – use a wireless device or the speaker phone function, limit call frequency and duration, and switch to a landline – consider other safety measures; clean your phone periodically with a disinfectant spray, don’t use your mobile while you’re driving, and hang up the phone before crossing the street. And while past advice suggests texting instead of calling, if you’re frequently pecking away at your keyboard, consider emailing instead.

5. How much coffee is okay to drink?
It’s the great modern debate. While coffee has its perks, it’s still a powerful drug. The upside: studies have shown that coffee is linked to a decreased risk of diabetes, Parkinson’s disease, asthma, gallstones and liver disease, and that it increases alertness and lowers suicide risk. And while coffee is rumored to increase risk of osteoporosis and breast cancer, studies have been largely inconclusive. The downside: coffee can cause insomnia, nervousness, irritability and stomach upset, and over time may upset cortisol levels. And from an Ayurvedic perspective, as for the question “Is coffee okay to drink?” it depends on who’s asking.

“If someone has an acidic body, nervous disposition, insomnia, coffee isn’t a good choice,” says Maurieke Shyelle, MD. “Some people are fine with it, some aren’t. You have to consider what it does to the underlying physiology of each individual.”

The bottom line: If you’re stressed or anxious already, coffee is not your friend. If you suffer from insomnia or acid reflux, switch to green tea. And if you do drink coffee, find your own personal limit (and be honest about it). Pay attention to how you feel 30 minutes to 2 hours after one eight-ounce cup. You may find that it’s an okay drug for you – or that maybe one cup is plenty after all.

6. Do I need a mammogram every year?
In 2009, a federal task force recommended that women reduce their frequency of mammograms to every two years, and start getting mammograms at age 50 (rather than the previously recommended age of 40). The study claimed only a modest benefit of mammograms – reducing breast cancer death rate by 15 percent – and said the recommendations were aimed at reducing harm from over-treatment, including follow-up testing necessitated by “false alarms.” A study published early this year, however, found that annual mammograms beginning at age 40 reduced the risk of dying by 71 percent. (In contrast, the 2009 task force’s recommendations reduced the risk of dying by 23 percent.)

“Mammograms give women a false sense of security,” says Kate Dykema McElvaine, RN, CNM, a Denver nurse-midwife who specializes in women’s health issues. “They aren’t a preventive measure; they’re detecting a problem that’s already there. By the time a mass is discovered, it may have been there for as long as seven years.”

Meanwhile, critics charge that the mammogram procedure itself is risky, exposing the body to ionizing radiation which itself contributes to cancer. “I order thermograms instead, which detect temperature differences in breast tissue and pinpoint ‘hot spots,’ which may be cancerous,” says Maurieke Shyelle, MD. “And I recommend preventive measures, including a twice-a-year liver detox.”

The bottom line: Consider mammograms only one part of a preventive health care regimen. Find a health care provider who specializes in women’s health, and who will do a comprehensive history and an in-depth physical, and may recommend options to mammograms. She should also be able to guide you toward the appropriate nutrition and lifestyle practices that have been shown to reduce breast cancer risk, and instruct you on how to confidently do a breast self-exam.

7. Are GMOs really harmful?
The GMO (genetically modified organism) issue erupted in Colorado two years ago, after farmers who lease land from Boulder Country requested permission to plant sugar beet seeds that were genetically modified. Also called GEO (genetically engineered organism), genetic engineering combines DNA molecules from different sources into one molecule, creating a new set of genes that’s then transferred into another organism. Though they’re banned in the EU, advocates say GMOs are safe, and that the process can dramatically increase crop yield, with potential for addressing world hunger issues.

Critics say the world-hunger issue is moral posturing by advocates, and that we’re playing with fire: genetic engineering may introduce new allergens into foods and create other unforeseen but potentially tragic health consequences. There’s also the likelihood that GMOs will cross over into non-modified crops (including organic crops) planted next to GM crops, thereby contaminating them. At the present, the FDA does not require any labeling on foods containing GMOs.

The bottom line: The jury’s still out (and will be for some time) on the health issue. If you’re concerned about ingesting GMOs, or you simply don’t want to support the practice, be aware that organic farming and processing regulations prohibit the use of GMOs. You can also see lists of manufacturers and foods that contain GMOs at the Center for Food Safety site, truefoodnow.org.

8. Will red meat give me colon cancer?
Years of studies have continued to yield conflicting data on meat consumption and colon cancer, heart disease and overall mortality. In the most recent news, a large-scale study found that red meat and processed meat increase colon cancer risk by as much as 34 percent. However, critics point out that this and other studies are flawed on several counts: most rely on participant recall and few take into account other dietary considerations, especially consumption of refined carbohydrates – a significant risk factor in overall disease.

Also, most studies focus on conventionally produced meat, which has a very different nutrition and fatty acid profile than meat from wild, grass-fed or pastured animals. Animals who roam free and eat grass are leaner; grass-fed meat is also higher in omega-3 fats and conjugated linoleic acid (CLA), which is linked with reduced cancer risk. Conventionally raised meat also contains added hormones, pesticide residues and antibiotics, the health effects of which are unknown. “If the question here is whether meat consumption contributes to poor health or disease, then let’s study meat, not chemicals, antibiotics, hormones, or processed food with poor-quality fats,” says Erin Livers, ICNT, nutrition faculty at Bauman College of Holistic Nutrition.

The bottom line: Eating less than 18 ounces of meat per week has a minimal impact on risk of colon cancer. But no matter how much meat you eat, choose wild game, pastured and/or grass-fed varieties. You’ll find suppliers of all of these throughout Colorado. They’re a little more expensive, which is good; you’ll eat less, as you should. And you’ll be able to supplement your protein intake with high-fiber beans, which have a protective effect on colon cancer.

Lisa Turner is Editor of Nexus