Seven is your lucky number…
Posted by Michelle Moquin on April 22nd, 2012
…at least when it comes to your health.
Good morning!
The ONE Number That May Best Predict Your Risk of Sudden Death
By Dr. Mercola
The Globe and Maili recently published an article outlining “the 5 numbers that most impact your health.”
I think they have the right idea, but but I disagree with their test selections.
If you really want to monitor your health, I believe the numbers you should be tracking are the seven listed in the table below.
These are far more important than tracking your total cholesterol, blood pressure, or BMI, as recommended by the Globe and Mail.
Let’s take a closer look at these values and what they may reveal about your health.
For those who like pneumonics to help them remember things, try this one:
“I Conclude that French Fries Will Hasten my UntimelyDemise.”
1. Fasting Insulin (I) 2. Cholesterol/HDL Ratio (C) 3. Percentage Body Fat (F) 4. Serum Ferritin (F) 5. Waist/Hip Ratio (WH) 6. Uric Acid Level (U) 7. Vitamin D Level (D)
1. Fasting Insulin Level
Your fasting insulin level reflects how healthy your blood glucose levels are over time. Insulin helps sugar move from your blood into your cells, where it can be used or stored. Chronically elevated blood glucose leads to insulin resistance and numerous chronic diseases, including diabetes and heart disease. Elevated blood glucose and insulin resistance are epidemic today. An estimated one in four Americans are either insulin resistant or diabetic.
One of the most frequent causes of elevated glucose (and insulin resistance) is consumption of too many grains and sugars. Fructose has been shown to be especially harmful due to the way it disrupts the lock-and-key fit between insulin and its cellular receptor sites. Fructose is a powerful endocrine disruptor, capable of rapidly inducing insulin resistance when consumed in what, by today’s standards, is a relatively small amount (25 grams or more per day).
Your fasting insulin level can be determined by a simple, inexpensive blood test. A normal fasting blood insulin level is below 5, but ideally you’ll want it below 3. If your insulin level is higher than 3 to 5, the most effective way to optimize it is to reduce or eliminate all forms of dietary sugar, particularly fructose.
You can also use a simple glucose test to check your fasting glucose level. Just realize that it’s possible to have low fasting glucose but still have significantly elevated insulin levels.Generally speaking, a fasting glucose under 100 mg/dl suggests you’re not insulin resistant, while a level between 100 and 125 suggests you’re either mildly insulin resistant or have impaired glucose tolerance (sometimes referred to as pre-diabetes).
2. Cholesterol/HDL Ratio
Cholesterol has been demonized for the past few decades, thanks to a landmark study by Dr. Ancel Keys in 1953 that has been used to justify a low fat diet approach to achieve health. This study resulted in cholesterol’s being blamed for just about every case of heart disease in the last 20 years. But the fact is, cholesterol is most likely not going to destroy your health (as you have been led to believe), and is also not the cause of heart disease. Most of the recent credible science has debunked Keys’ theory, but thecholesterol myth stubbornly persists in the mainstream because it’s so deeply embedded in our culture.
We now know that your body actually requires cholesterol to manufacture vitamin D from sunlight, to synthesize sex hormones, and for proper brain function. Measuring total blood cholesterol tells you practically nothing about your heart disease risk. More value can be derived by looking at the relative types of lipids circulating in your bloodstream, and today we have sophisticated tests that can measure these. The following two ratios are far better indicators of heart disease risk than total cholesterol alone:
- Your HDL/Cholesterol ratio: HDL (high-density lipoproteins) to total cholesterol percentage is a very good predictor of heart disease risk. Just divide your HDL number by your total cholesterol. Ideally, this number should exceed 24 percent; below 10 percent predicts an increased risk for heart disease.
- Your Triglyceride/HDL ratio: Divide your triglyceride number by your HDL. This percentage should ideally be below 2.
3. Percentage Body Fat
Body composition, meaning your relative amounts of lean body mass to body fat, is a powerful way to measure your overall health. There is a strong correlation between higher body fat and negative health outcomes, such as heart disease and stroke. And percentage body fat says more about your overall fitness than body weight or body mass index (BMI). BMI can be particularly misleading, causing fit bodybuilders to be classified as overweight as it does not take into account the higher weight of muscle compared to fat. Also, increased organ or abdominal adipose tissue in particular (a “beer belly”) has been shown to be more strongly associated with heart disease and a variety of chronic diseases than just weight in relation to height.
The most common way to assess body fat percentage is the skinfold measurement technique, which utilizes a skinfold caliper. (Skinfold measurement is the method most widely used by fitness trainers.) The American Council on Exercise provides the following percentage body fat guidelinesii for men and women:
Category Women Men Essential Fat 10-13% 2-5% Athletes 14-20% 6-13% Fitness 21-24% 4-17% Acceptable 25-31% 18-24% Obesity >32% >25%
For even greater accuracy, you can resort to hydrostatic weighing, where you get weighed under water. This measures the density of your body, which is then used to calculate how much body fat you have.
Another technique that is gaining support by medical and fitness experts is the bioelectrical impedance analysis (BIA). To measure body impedance, an electrical signal is passed through your body. Impedance is greatest in fat tissue, which contains low amounts of water, while fat-free mass, which contains up to 75 percent water, allows the signal to pass through fairly unimpeded. This measurement, along with other factors such as your height, weight, and body type, is then used to calculate your percentage of body fat, fat-free mass and other body composition values.
There are now bathroom scales that use this technology. I picked one up from Eat Smartiii that I have been using for the last four months. I find it’s a simple way to monitor my body fat percentage. It likely overestimates the value a bit for me as it has me at 14 percent when I am likely between 11 and 12 percent, but it is very accurate in measuring day to day variability, and can be an excellent and inexpensive way to monitor your progress on optimizing your body fat so it is line with your health goals.
4. Serum Ferritin
You’re probably already know that iron is an important nutrient for your body. But you might not be aware that iron is a double-edged sword—both too much and too little can lead to major health problems.
Iron serves many functions in your body, but one of the most important is carrying oxygen throughout your body by binding to hemoglobin molecules in your bloodstream. Without proper oxygenation, your cells quickly begin to die. If you don’t have enough iron in your body, you end up with iron deficiency anemia, a common problem among children and menstruating women. But your body also has a limited capacity to excrete iron, so it can build up in your tissues if you’re getting too much in your diet.
Processed foods fortified with iron and multivitamins with iron can contribute to iron overload over time. The problem with excess iron is that it’s also a very potent oxidative stressor, causing dangerous free radicals that candamage your heart and your DNA, and lead to diseases such as cancer. Therefore, you should regularly check yourself for iron overload with a serum ferritin test. This blood test measures iron’s carrier molecule—a protein called ferritin found inside your cells upon which the iron is stored. If your ferritin levels are low, it means your iron levels are also low, and vice versa. Use the following guidelines to interpret your serum ferritin level:
- The healthy range of serum ferritin is between 20 and 80 ng/ml
- The ideal serum ferritin range is 40 to 60 ng/ml
- Below 20, you are iron deficient; above 80, you have an iron surplus.Ferritin levels can go really high. I’ve seen levels over 1,000, but anything over 80 is likely to be a problem.
It is VITAL to appreciate that about one in five men and postmenopausal women have iron levels that are too high and actually causing premature disease and death. If you or someone you love has triple digit ferritin levels you need to lower them ASAP. The higher the number the worse it is, with numbers over 250-300 being particularly dangerous. Fortunately there is a very simple way to lower it. I would not advise using supplements like phytic acid (IP6), which can bind other helpful minerals. The single best way to lower your iron s to simply donate blood. If you have risk factors that prevent you from having your blood accepted for donation, you can have your doctor write you a prescription for a therapeutic phlebotomy.
5. Waist-to-Hip Ratio
There is scientific evidenceiv that BMI (body mass index) is a very flawed measurement when it comes to predicting your risk of dying from heart disease. Waist size provides a far more accurate benchmark for predicting your risk of death from a heart attack and from other causes. Determining your waist size is easy. With a tape measure, measure the distance around the smallest area of your abdomen, below your rib cage and above your belly button. The following is a general guide for healthy waist circumference:
- Men: 37 to 40 inches is overweight; greater than 40 inches is obese
- Women: 31.5 to 34.6 inches is overweight; greater than 34.6 inches is obese
The reason why this is a better indicator of heart disease risk is because your waist size is related to the type of fat that is stored around your waistline, called “visceral fat” or “belly fat.” This type of fat is strongly linked to type 2 diabetes, heart disease, stroke, and other chronic diseases. It is thought that visceral fat is related to the release of proteins and hormones that cause inflammation, which can in turn damage your arteries and affect how you metabolize sugars and fats. An expanded waistline is associated with insulin resistance, high blood pressure, lipid imbalance, cardiovascular disease, thickening of the walls of your heart, and even increased risk for developing Alzheimer’s disease decades later.
6. Uric Acid Level
You may already know that elevated uric acid levels cause gout. But did you know uric acid can serve as a marker for fructose toxicity?
Fructose, when over-consumed, is very taxing to your body’s metabolic processes. One of the by-products of fructose metabolism is uric acid, so when you consume too much sugar—particularly concentrated fructose—your uric acid levels may rise. Fructose turns you into a uric acid factory! Elevated uric acid is thought to explain much of the damage fructose causes in your body. This is especially pronounced if you are particularly fructose-sensitive, as I am. I’m grateful to Dr. Richard Johnson, author of The Sugar Fix, for bringing the uric acid link to my attention. As an aside I have helped proof his new book, The Fat Switch, which is beyond prenominal and will also be available shortly.
The connection between fructose consumption and increased uric acid is so reliable that a uric acid level taken from your blood can actually be used as a marker for fructose toxicity. I now recommend that a uric acid level be a routine part of your blood screening.
According to the latest research, the safest range for uric acid is between 3 and 5.5 milligrams per deciliter, and there appears to be a steady relationship between uric acid levels and blood pressure and cardiovascular risk, even down to the range of 3 to 4 mg/dl. As you know, two-thirds of the U.S. population is overweight, and most of these people likely have uric acid levels in excess of 5.5. Some may even be closer to 10 or higher. Dr. Johnson suggests that the ideal uric acid level is probably around:
- 4 mg/dl for men, and
- 3.5 mg/dl for women
7. Vitamin D Level
Vitamin D deficiency is at epidemic levels in the United States, but many Americans—including many physicians—are still unaware of the implications. In the U.S., the late winter average vitamin D is only about 15 to 18 ng/ml, which is considered a very serious deficiency state. In fact, 85 percent of Americans may be deficient in vitamin D, including more than 95 percent of all seniors.
Vitamin D influences about 3,000 of the 30,000 genes in your body, which is why it’s involved with the expression of so many diseases, from cancer to autism to heart disease and rheumatoid arthritis, just to name a few. A study by vitamin D expert Dr. William Grant, Ph.D., found that about 30 percent of cancer deaths could be prevented each year with higher levels of vitamin D. Beyond preventing cancer, researchers have estimated that increasing vitamin D levels could prevent diseases that claim nearly one million lives globally each year. Vitamin D also fights colds and flu because it helps your immune system defend against bacteria and viruses.
You should regularly check your vitamin D level, but you must obtain the correct test. There are two vitamin D tests: 1,25(OH)D and 25(OH)D. Of the two, 25(OH)D (also called 25-hydroxyvitamin D) is the better marker of overall vitamin D status.
The following ranges were obtained in a large-scale clinical study by evaluating healthy people in tropical or subtropical parts of the world, where they are receiving healthy sun exposures. It seems more than reasonable to assume that these values are in fact reflective of an optimal human requirement. When getting your vitamin D level tested, please realize that many commercial labs are using old, outdated reference ranges, and that their “normal” is likely to be far below these optimal and clinically relevant values.
(Holick MF. Calcium and Vitamin D. Diagnostics and Therapeutics. Clin Lab Med. 2000 Sep;20(3):569-90)
If your vitamin D level is too low, the best way to increase it is with exposure to natural sunlight, in appropriate amounts, or using a safe tanning bed. If neither of those options are feasible, you can opt for an oral vitamin D3 supplement. Just remember that if you supplement orally, it is even MORE important to have your blood levels checked regularly, as there is a wide variation in how efficiently people absorb vitamin D orally. While the latest research indicates adults need about 8,000 IU’s of vitamin D per day to achieve vitamin D levels of 40 ng/ml, you need to monitor your levels carefully in order to determine the dosage you need in order to reach and maintain optimal levels, as this is highly variable. There is no magic dosage when it comes to vitamin D; rather it’s the serum level that really matters.
For more information about vitamin D testing, refer to my comprehensive article on the topic. I also strongly recommend you watch my one-hour vitamin D lecture, included at the top of this section.
********
Peace Love and Good Health. Blog me.
Lastly, greed over a great story is surfacing from my “loyal”(?) readers. With all this back and forth about who owns what, that appears on my blog, let me reiterate that all material posted on my blog becomes the sole property of my blog. If you want to reserve any proprietary rights don’t post it to my blog. I will prominently display this caveat on my blog from now on to remind those who may have forgotten this notice.
Gratefully your blog host,
michelle
Aka BABE: We all know what this means by now :)
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April 22nd, 2012 at 10:36 am
This Secret Service scandal was nothing more than a setup, there is no republican that would be so happy as these republican congressmen are that are pushing these Secret Service agents out of their jobs and investigating them.
If they were not a problem for them in some way getting to the president and pushing him out of office, they would have no reason to want them out so badly and be so happy about it all.
I can see right through their sick, immoral, unethical, sociopathic game. Did no one notice that all those who are put in charge of investigating are republican congressmen, the very people who have done everything they can to bring this country and our president down????
Wake up people!! Wake up FBI!! Did no one notice the top dog investigator is a New York republican congressman, who is a “slave” for the wealthy in New York and wallstreet???
They are once again, up to no good!! It is these congressmen who need to be investigated and kicked out of the government!!!!!!!!!!!!!!!!!!!!!!!
April 22nd, 2012 at 10:45 am
After whats been pulled out of the Gulf, do you really believe that that fish will not end up in markets around the country? will anyone be able to trust eating fish if they don’t know where it comes from?
April 22nd, 2012 at 10:46 am
Such incidents are the natural outcome of a Corporatist Oligarchy, which is what America has turned into. If you don’t know what the terms “corporatist” or “oligarchy” mean, then you can thank the American public school system, rated was one of the worst in the entire world at the high school level of academics.
April 22nd, 2012 at 10:47 am
Corporations have virtually no interest in the common good since profit is always the bottom line and it’s clear that the FDA will say and do anything, as was already mentioned, that the money directs them to.
As a nation we are indescribably nasty and dismissive to our citizenry in a way that makes me wonder just what is the point of this country anymore. This is not about ideological differences but crapping on one another like some feudal class system, not the democracy that I thought stood for the benefit of all.
People will now say anything that gets them theirs and screw the rest and that is horribly depraved.
April 22nd, 2012 at 10:47 am
The FDA has become a total, corrupt joke. They will sanction anything big corporate money tells them to.
April 23rd, 2012 at 5:44 am
A Surprising Cause of Bed-Wetting
Why do so many children wet their beds?
The obvious explanation is that they don’t have good nighttime bladder control…but is there more to the story?
Well, we seem to have an answer, and it is truly surprising—and, happily, it involves a problem that’s easy to fix, according to a new study.
A HIDDEN PROBLEM REVEALED
Study subjects were 30 children with enuresis—medical jargon for bed-wetting—including 19 boys and 11 girls ages five to 15 (four of them were teens).
Researchers had a theory about something that might be contributing to the bed-wetting, and to test it out, they X-rayed the abdomens of these patients so they could view the end of their colons.
They wanted to see whether feces had become stuck in this portion of the colon and had widened it, leading to a condition known as megarectum.
This is a form of constipation that’s tough to spot because the children often have regular bowel movements and doctors can’t always feel it when they palpate the abdomen during office exams.
The results were striking—every study subject had megarectum!
What’s the connection?
I called Steve J. Hodges, MD, a pediatric urologist and assistant professor of urology at Wake Forest University School of Medicine in Winston-Salem, North Carolina, and lead author of the study.
He told me that megarectum was already known to cause two major problems involving urination. It presses against the bladder, so the bladder can’t hold as much urine…and it affects the nerves feeding the bladder, leading to forceful, unwanted contractions of the bladder.
During the day, most children can withhold urine against the pressure. And humans, aside from babies, are wired not to urinate while sleeping.
But the researchers’ theory was that with megarectum affecting the bladder, “holding it in” while asleep goes from being difficult to being nearly impossible.
To determine whether they had really discovered the cause of the kids’ bed-wetting, the researchers set out to cure their megarectums.
In the teens, all it took was a few weeks of a daily stool-softening laxative (they used polyethylene glycol/MiraLAX). But the younger ones often needed enemas or a stimulant laxative (sennosides/Ex-Lax), which triggers contractions in the bowels to more forcefully evacuate stool.
Again, the results were striking. All of the teens stopped wetting their beds within a few weeks by just using MiaLAX therapy…and 80% of the younger patients also were cured of bed-wetting, though it took up to three months of enemas or Ex-Lax therapy for some of them to stop.
Therefore, researchers concluded that megarectum is, in fact, one cause of bed-wetting—and that treating it can be an easy fix. These findings were published online this past October in Urology.
A LATE DISCOVERY
If the underlying cause of many kids’ bed-wetting is merely constipation, why didn’t we realize this sooner?
Well, in some ways, we did. Constipation was shown to be a cause of enuresis in a 1986 study, said Dr. Hodges. The problem, he continued, is that parents and even many doctors are confused about what constipation actually is.
Interestingly, when asked before the study, only 10% of parents in this study indicated that their children might be constipated. How come? A megarectum, said Dr. Hodges, is like constipation in disguise.
Kids may, in fact, have bowel movements every day or every other day, but they are not fully emptying their rectums, and they might not realize that this is happening. And parents are not generally aware of older kids’ bowel habits.
TREAT IT AND BEAT IT
The process of developing megarectum usually starts when a child repeatedly ignores the urge to have a bowel movement—this often happens when a child isn’t comfortable going to the bathroom anywhere but home.
But ignoring the urge ultimately causes the rectum to weaken and widen.
So if your child wets the bed, it makes sense to look into the possibility of megarectum (especially before restricting your child’s fluids, giving him a bladder medication that may have side effects or even thinking about surgery).
Don’t try to diagnose megarectum yourself—instead, ask your child’s doctor about it specifically. Don’t just ask about “constipation.” If laxative therapy is started, Dr. Hodges said, it’s important to keep it up until the bed-wetting subsides—which may take longer than the time it takes to clear the rectum—because this allows the rectum time to heal.
Once the bed-wetting stops, a child can be weaned off the laxative.
And then, to prevent your child from becoming constipated again, you will have to teach him or her the importance of responding promptly to the urge for a bowel movement…and don’t allow junk food! That will just block them up again.
Dr. Hodges says that it’s unlikely that megarectum causes the same problem in adults who are incontinent, but it never hurts to talk to your doctor about it just in case.
Source: Steve J. Hodges, MD, assistant professor of urology, Wake Forest University School of Medicine, Winston-Salem, North Carolina.
April 23rd, 2012 at 6:10 am
Everything about Republicans and roMONEY carries racial, as well as misogynistic, ‘overtones’.
April 23rd, 2012 at 6:12 am
“Obama isn’t working” is more clearly a racial comment.
From the Racist Right wing there are other things out there as well which go from the stupid to the horrible.
One of the other things that the Romney Right has done, however, is even worse.
There is a video which demeans the “Medal of Honor ceremony” and suggests that only a White President can give honor to a Veteran because all Black people belong back on the plantation and have no honor.
It is rough, racist, and horrible!
April 23rd, 2012 at 6:18 am
History has rewarded us for being a country of immigrants. Up until recently in our history, our borders were essentially wide open. That is why we have Italians, Jews, Germans, Russians, Asians, Latinos, Europeans as part of our makeup..
The reason the US has thrived has been because of the immigrants that have moved here.. So you are factually wrong.. History does award open borders.. Now, noone is saying we shouldn’t have control over our borders, that is a different topic altogether..
April 23rd, 2012 at 6:20 am
So the NAACP canceled Allen West’s appearance. Sounds like the NAACP is not an “open” organization, and the truth should set them free. I’m sure they would have no problem inviting Rev. Wright or a socialist leader.
April 23rd, 2012 at 6:21 am
..kudos to the NAACP…..they decided they can’t put up with him even if he IS black….no point being hipocritical
April 23rd, 2012 at 6:22 am
Well I guess Mr. West should learn to keep his BS to himself. I think the NAACP canceling him is just the beginning of many who will be saying no to this guy. He needs to learn a lesson and hopefully in November he will .
April 23rd, 2012 at 6:25 am
Michelle, I’m all for women but how gross is this woman?
=============================
On Thursday, Sarah Palin spoke with Fox News about one of the Secret Service agents caught up in the Colombia prostitution scandal, noting that he had been in her security detail during the 2008 presidential campaign. She reacted to a comment the agent made that he was “checking her out” and managed to work in a jab at Obama for eating dog meat as a child.
“Well check this out, bodyguard, you’re fired,” Palin said. “I hope his wife … sends him to the doghouse — as long as he’s not eating the dog, along with his former boss.”
======================
That little snide remark inserted into the comment is exactly the reason that Bill Maher can call her a cunt and no liberal cares. She dishes it, she better learn how to take it better.
April 23rd, 2012 at 6:26 am
Anyone who shoots wolves from Helicopters, then goes to the den and kills the pups for the sheer joy of killing, is in NO position to criticize the President for things he did as a child.
But then, Sarah Palin thinks she is immune from being refuted because she speaks on the FOX propoganda network. How else is she making money these days?
April 23rd, 2012 at 6:29 am
The beginning of the Tea Party was supported and funded by the Koch Brothers, who have now gone rogue and are just purchasing politicians on their own like most people buy socks…in pairs and bundles.
The still contribute to groups masquerading under the name of Grassroots Conservatives who throw money at politicians. They easily pick a poltician with a financial scandal or questionable ethics problems and fill their war chests.
Don’t underestimate the fools at there. There are plenty of people masquerading as fiscal conservatives who are just bought and paid for lawmakers, making anything but fiscally responsible decisions on behalf of the wealthy contributors.
It’s a shame when you look at the rallies and know the ones responsible for their very existence are laughing at them and their gullibility.
April 23rd, 2012 at 6:31 am
“The conjunction of a black president and a female speaker of the House—topped off by a wise Latina on the Supreme Court and a powerful gay Congressional committee chairman—would sow fears of disenfranchisement among a dwindling and threatened minority in the country no matter what policies were in play.”
http://www.nytimes.com/2010/03/28/opinion/28rich.html
And here are some of the effects on the GOP (that Cillizza describes genteelly as a “move to the right”):
“Over half of surveyed Republicans said they believe that the president is a socialist Muslim who wants to take away gun rights and turn over U.S. sovereignty to the U.N.
What’s deeper, though, is the vitriol of those beliefs, with a substantial number of Republicans believing that Obama resents America’s heritage (47 percent), is the “domestic enemy that the U.S. Constitution speaks of” (45 percent), wants to use an economic or terrorist event as an excuse to take dictatorial powers (41 percent), is doing some of the same stuff that Hitler did (38 percent), and may, in fact, be the Anti-Christ (24 percent).”
http://www.thedailybeast.com/cheats/2010/03/24/obama -the-anti-christ.html
I would have to describe that as a move to the CRAZY.
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