A new review of past research on alcohol consumption and risk of cardiovascular disease concludes that light to moderate daily alcohol consumption might reduce risk of heart disease by %14 to %25. The analyses was led by Paul Ronksley at the University of Calgary.
Association of alcohol consumption with selected cardiovascular disease outcomes: a systematic review and meta-analysis -- Ronksley et al. 342 -- bmj.com
Of course, this news get's big headlines all around the world.
Let's look at some other recent research on alcohol that did not get big headlines..
Light to moderate drinking increases risk of esophageal cancer
Alcohol drinking and esophageal squamous cell carc... [Int J Cancer. 2010] - PubMed result
ScienceDaily (Nov. 11, 2010) — Alcohol can do much more harm to the body than just damaging the liver. Drinking also can weaken the immune system, slow healing, impair bone formation, increase the risk of HIV transmission and hinder recovery from burns, trauma, bleeding and surgery.
Sleep quality negatively affected by alcohol intoxication; contrary to popular belief, booze does not help you sleep better.
Sleep Following Alcohol Intoxication in Healthy, Y... [Alcohol Clin Exp Res. 2011] - PubMed result
If you have high blood pressure, binge drinking can increase risk of cardiovascular disease by 12X.
Alcohol Consumption, Blood Pressure, and the Risk ... [Curr Hypertens Rep. 2011] - PubMed result
Some peoples brains are more permeable to alcohol, increasing risk of alcoholism.
Alcohol Effects on Cerebral Blood Flow in Subjects... [Alcohol Clin Exp Res. 2011] - PubMed result
Healthy living is best for reducing risk of breast cancer. Healthy living includes avoiding alcohol. Healthy living index: "defined as the joined effect of moderate and/or vigorous-intensity physical activity, low consumption of fat, processed foods, refined cereals, complex sugars, and the avoidance of tobacco smoking and alcohol consumption"
Healthy lifestyle on the risk of breast cancer. [Cancer Epidemiol Biomarkers Prev. 2011] - PubMed result
Alcohol consumption increases risk of brain tumours
Alcohol consumption and risk of glioblastoma; evid... [Int J Cancer. 2011] - PubMed result
Alcohol abuse shortens telomere length
Shortened telomeres in individuals with abuse in a... [Int J Cancer. 2011] - PubMed result
We see lot's of press for possible positive effects of boozing because drinking is a coveted social pastime.
The facts are, compared to healthy living: good sleep, regular exercise, and good nutrition, daily consumption of alcohol has no benefit, but is fraught with health risks.
Cris LaBossiere
Strength training and mountain biking. My two favorites
Saturday, February 26, 2011
Saturday, February 19, 2011
Just one high fat meal starts clogging arteries
I've written before about research showing that just one high fat meal can cause arteries to stiffen for a few hours after slugging down the lard. The medical folks call this artery stiffening "endothelial dysfunction".
The first thing most people think of is, "so what. I only eat high fat meals occasionally". Usually the infamous, "it's just one time" excuse is rolled out.
You've heard me address this jewel before.. yeah, it was just one time last week. And the week before. Oh, right.. that wedding last month.. nice buffet! Christmas.. huge spread this year. Office party, Superbowl party, birthday party.. you get the picture.
Then there's the "treat" thing. Yeah I know.. I like to treat myself a little now then.. I know I should cut back, but it's.. it's just a treat and I deserve a treat!
No doubt the food tastes good. But is fat gain a treat? Are high triglycerides, high cholesterol, and high blood pressure a treat? "Cris, you're a patronizing jerk!" Yeah, I hear that sometimes, or sometimes that sentiment is so strong I don't need to hear it, I can taste it. Most of the time though it's just laughed off because there isn't a strong connection with the real and immediate health risks associated with overeating.. overeating has a well established reward profile.
When I was a smoker I had the same defence when someone would say I should quit smoking.
I don't see smoking as a "treat" anymore, and the very thought of assigning cancer sticks the "treat" moniker is simply insane.
The latest research shows that one high fat meal increases inflammatory responses that lead to clogging arteries; in this case the study fed a serving consisting of two breakfast sandwiches, hash browns, and an orange juice from a fast food restaurant to willing study subjects.
The most interesting part of what was discovered was that if your waist girth was greater than 32 inches and you already had high triglycerides, you had a greater inflammatory response.
What's worrisome is that the inflammatory response that's causes here is a specific kind of lipoprotein increases and this is directly related to making fats stick to arterial walls, or "clogging arteries".
It's a self feeding mechanism.. overeating causes fat gain and rise in blood triglycerides. Having increased abdominal fat and high triglycerides increases the artery clogging effect of overeating, and every time a high fat meal is consumed, this process occurs.
Endothelial inflammation correlates with subject triglycerides and waist size following a high fat meal — AJP - Heart
Is there anything that can be done about this?
Practice disassociating reward with high fat meals.
Eating healthy is the real treat. Eat healthy, tasty meals and eat less.
We'll feel great, have more energy, and won't feel trapped by thinking we need high fat unhealthy foods to feel rewarded. Oh yeah.. and we won't have high tryglicerides, clogged arteries, or be overweight.. that's worth more than a high fat meal.. isn't it?
The first thing most people think of is, "so what. I only eat high fat meals occasionally". Usually the infamous, "it's just one time" excuse is rolled out.
You've heard me address this jewel before.. yeah, it was just one time last week. And the week before. Oh, right.. that wedding last month.. nice buffet! Christmas.. huge spread this year. Office party, Superbowl party, birthday party.. you get the picture.
Then there's the "treat" thing. Yeah I know.. I like to treat myself a little now then.. I know I should cut back, but it's.. it's just a treat and I deserve a treat!
No doubt the food tastes good. But is fat gain a treat? Are high triglycerides, high cholesterol, and high blood pressure a treat? "Cris, you're a patronizing jerk!" Yeah, I hear that sometimes, or sometimes that sentiment is so strong I don't need to hear it, I can taste it. Most of the time though it's just laughed off because there isn't a strong connection with the real and immediate health risks associated with overeating.. overeating has a well established reward profile.
When I was a smoker I had the same defence when someone would say I should quit smoking.
I don't see smoking as a "treat" anymore, and the very thought of assigning cancer sticks the "treat" moniker is simply insane.
The latest research shows that one high fat meal increases inflammatory responses that lead to clogging arteries; in this case the study fed a serving consisting of two breakfast sandwiches, hash browns, and an orange juice from a fast food restaurant to willing study subjects.
The most interesting part of what was discovered was that if your waist girth was greater than 32 inches and you already had high triglycerides, you had a greater inflammatory response.
What's worrisome is that the inflammatory response that's causes here is a specific kind of lipoprotein increases and this is directly related to making fats stick to arterial walls, or "clogging arteries".
It's a self feeding mechanism.. overeating causes fat gain and rise in blood triglycerides. Having increased abdominal fat and high triglycerides increases the artery clogging effect of overeating, and every time a high fat meal is consumed, this process occurs.
Endothelial inflammation correlates with subject triglycerides and waist size following a high fat meal — AJP - Heart
Is there anything that can be done about this?
Practice disassociating reward with high fat meals.
Eating healthy is the real treat. Eat healthy, tasty meals and eat less.
We'll feel great, have more energy, and won't feel trapped by thinking we need high fat unhealthy foods to feel rewarded. Oh yeah.. and we won't have high tryglicerides, clogged arteries, or be overweight.. that's worth more than a high fat meal.. isn't it?
Obesity rates and life expectancy increase
Life expectancy has been increasing since about the 1400's when the average life expectancy was around 40 years. Historically sanitation and medicine are two of the largest improvements that have increased human life span.
With medical advancements in treating cancer and other serious diseases, people are beating the odds or living longer with disease due to improvements in early detection and treatment regimens.
We've been hearing for the last two decades that we're becoming too overweight and out of shape, which will reduce our quality of life and ultimately shorten our lives.
It's true that being overweight and physically unfit increases your risk of developing illnesses that can reduce your life span, and it's true that every year more of the population is overweight and out of shape.
Despite this, life expectancy for the population as a whole continues to increase due to mostly to medical advancements, up to 2008.
For the first time since 1993, life expectancy in the US dropped by a couple months in the US, according to this press release from the CDC (average life expectancy was 77.8 in 2008 in the US):
CDC Media Relations - Press Release: December 9, 2010
In canada it looks like this:
So what does all this mean? Not much to any individual. Just a bunch of numbers. That's the problem with population averages; the average does not explain each individuals circumstances. Those who smoke and drink daily and are overweight are less likely to see the endpoint of these life expectancy predictions or averages.
In reading reports on life expectancy I found that statisticians and medical researchers reported they don't always have precise explanations for fluctuations in trends. Some of the year to year changes are due to how data is collected and processed. In general researchers are still predicting a drop in life expectancy if we continue to become more overweight and out of shape, but increases in medical care may offset this.
Being overweight as a population may compensate for the impact smoking had on our population; fewer people smoke now compared to the 40's through 60's so death rates due to smoking related illness is down, but more people are overweight so death rates due to complications from obesity are on the rise.
Let's make this practical.
Out of all I read on the subject here are the things that take years off your life:
Here are the things that add years to your life:
For smokers, the most significant improvement to health and life expectancy comes from quitting smoking.
An important detail; the last 20 years of your life are much higher quality, retaining a higher level of physical mobility, cognition, and fewer health complications, when you do the things in the second list.
That sounds pretty good! Live healthy, and love it :-)
With medical advancements in treating cancer and other serious diseases, people are beating the odds or living longer with disease due to improvements in early detection and treatment regimens.
We've been hearing for the last two decades that we're becoming too overweight and out of shape, which will reduce our quality of life and ultimately shorten our lives.
It's true that being overweight and physically unfit increases your risk of developing illnesses that can reduce your life span, and it's true that every year more of the population is overweight and out of shape.
Despite this, life expectancy for the population as a whole continues to increase due to mostly to medical advancements, up to 2008.
For the first time since 1993, life expectancy in the US dropped by a couple months in the US, according to this press release from the CDC (average life expectancy was 77.8 in 2008 in the US):
CDC Media Relations - Press Release: December 9, 2010
In canada it looks like this:
In reading reports on life expectancy I found that statisticians and medical researchers reported they don't always have precise explanations for fluctuations in trends. Some of the year to year changes are due to how data is collected and processed. In general researchers are still predicting a drop in life expectancy if we continue to become more overweight and out of shape, but increases in medical care may offset this.
Being overweight as a population may compensate for the impact smoking had on our population; fewer people smoke now compared to the 40's through 60's so death rates due to smoking related illness is down, but more people are overweight so death rates due to complications from obesity are on the rise.
Let's make this practical.
Out of all I read on the subject here are the things that take years off your life:
- Smoking
- Excessive alcohol
- Poor diet
- Being overweight or obese
- Physical inactivity
- Parents or grandparents died young from cancer or heart disease
- High stress
- Being bitter and angry most of the time
- Limited access to health care/ not getting regular medical check ups after age 40
Here are the things that add years to your life:
- Maintaining healthy body weight
- Daily exercise
- Good nutrition. Specifically, eating less
- Good sleep
- Low stress
- Having a positive outlook
- Close friends and family
- Access to healthcare over entire life
For smokers, the most significant improvement to health and life expectancy comes from quitting smoking.
An important detail; the last 20 years of your life are much higher quality, retaining a higher level of physical mobility, cognition, and fewer health complications, when you do the things in the second list.
That sounds pretty good! Live healthy, and love it :-)
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