amazing superfoods to boost your health 101117044327 phpapp01

8/2/2019 Amazing Superfoods to Boost Your Health 101117044327 Phpapp01

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NaturalHealthSherpa.comNaturalHealthSherpa.com

AMAZING

TO BOOST YOUR HEALTH

SUPERFOODSSUPERFOODS


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T a b l e o f C o n t e n t s

NATURAL THERAPY 1Can Eating Apple Pie Lower Your Blood Sugar? ..................................... 1

NATURAL THERAPY 2A Nutrient Powerhouse and Metabolism Booster ................................... 5

NATURAL THERAPY 3How a Stinking Rose Can Prevent a Heart Attack or Stroke ................. 10

NATURAL THERAPY 4The Japanese Secret to Weight Loss and Longevity ............................. 14

NATURAL THERAPY 5Superfood or Toxic Killer? ................................................................... 20


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Natural Health Sherpa 3

A Special Note from theNatural Health Sherpa TeamBelieve it or not, the most powerful medicine is something you have access to without aprescription its the foods you eat. But at the same time, the most powerful poison youcan give yourself is by choosing the wrong foods, such as those full of sugar, transfats,articial avors and colorings and more.

Fortunately, over the years, a few foods have risen to the top that contain remarkablehealing properties that put them head and shoulders over other foods. Inside this specialreport, youll nd a host of these superfoods that rigorous scientic studies have proven

to be dramatically benecial for your health.

Whats even better is that these superfoods are absolutely delicious, affordable andincredibly easy to incorporate into your daily routine. By simply choosing a select fewsuperfoods over the toxic frankenfoods that are polluting the aisles of our grocery store,you can leverage the powerful healing properties that Mother Nature has given to us.

WARNING: To be clear, none of these superfoods should be viewed as a cure-all ormagic bullet such a thing simply does not exist.

The single most important action you can take is to change your ENTIRE diet to be onefull of nutrient-dense, whole foods, followed by engaging in daily exercise. Yes, I am sureyouve heard that before and thats because its truetheres simply no avoiding that fact.

The food you eat and the exercise you engage in will be the predominant determinants asto whether you lead a vibrant, energetic life or one plagued by one health problem afteranother.

But, we have to be realistic we are living in a world full of toxic foods and surroundedby lifestyle choices that inevitably lead us to becoming a sick, overweight couch potato.

To that end, we could all use a helping hand and thats just what Mother Nature hasprovided us in these superfoods.

From the entire team here at Natural Health Sherpa, we truly hope you enjoy this report.And if its something that you like, please feel free to share it using the Twitter and

Facebook links youll nd at the end.

Naturally yours,

The Natural Health Sherpa Team


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Natural Health Sherpa Cinnamon 1

N A T U R A L

T H E R A P Y 1

Cinnamon:Can Eating Apple Pie Lower YourBlood Sugar?

Is it possible that eating apple pie can actually lower your blood sugar? The answer isyes, but ONLY if it contains this one critical ingredient.The idea of using this special ingredient medicinally is far from new. Chinese, Ayurvedicand naturopathic medicine all utilize it for a variety of conditions, including nausea,bloating, GI upset, and libido enhancement.

However, it was the accidental discovery of its benets for treating and preventing type 2

diabetes that has made this special ingredient one of the worlds most celebrated spices.

You may be surprised to learn that this special ingredient is something that youve likelyused dozens, if not hundreds of times before: cinnamon.

Dr. Andersons Accidental DiscoveryWhile cinnamon was deemed to be more precious than gold by the ancient Egyptiansand considered to be a gift t for a king by the Romans and Greeks, it was Dr. Richard

Anderson, a researcher at the U.S. Department of Agriculture, who made this sweet spice

truly valuable.

Dr. Anderson was trying to discover the effect that apple pie had on blood sugar levels.

In fact, he was hoping to show that apple pie would dramatically increase blood glucoselevels. Instead, they were lowered1. Yep, loweredas in, eat dessert and decrease yourglucose levels.

Dr. Anderson was as bafed as you likely are. How on earth could a sweet, baked pie

lower blood sugar levels?

He quickly realized that it was the cinnamon in the apple pie that was responsible for thelowering of blood glucose levels by acting on the true underlying cause of type 2 diabetes.

Cinnamon Improves Insulin SensitivityMore specically, Dr. Anderson discovered that cinnamon contains a polyphenol called

methylhydroxy chalcone polymer (MHCP)2 that can improve the metabolism of glucose infat cells twentyfold3.

It does this by reducing the insulin resistance of fat cells, making their insulin receptorsmore responsive.

To explain how this works, imagine trying to talk to your spouse while the kids arescreaming, the television is blaring, and the dog is barking to go outside. Pretty unlikelyyour spouse can pay attention, right?


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Now, let the dog out, turn off the television, and settle the kids down with a snack and agame and your spouse will nally be able to hear you!

Thats how insulin resistance/insulin responsiveness works. If there is too much insulinor noise in your bloodstream, your cells cannot hear the message.

But if you turn down the noise (i.e. improve glucose metabolism), your cells can hearthe message and allow the insulin receptors to be more responsive. Of course, we cantpromise the same results with your spouse!

And, when cells are better able to hear insulins message; and can better absorb anduse glucose, the result is lower blood glucose levels. Type 2 diabetes is caused by your

body becoming resistant to the effects of insulin. The bottom line here is that cinnamonappears to help reduce this resistance.

Though this sounds great in theory, lets see if the studies support the hypothesis.

Diabetes Studies AboundAs you can imagine, Dr. Andersons accidental discovery unleashed a whole host of studies

on the connection between cinnamon, glucose, insulin, and diabetes. Since it would beunreasonable for us to list and you to read them all, here are a few of the most intriguing.

In one double-blind, placebo-controlled study4, researchers gave 60 volunteers with type2 diabetes either 1, 3, or 6 grams of cinnamon powder (or placebo) in capsules after

meals each day for 40 days.

At the end of the study period, those taking the cinnamon (in any amount) enjoyed adecrease in blood sugar levels ranging from 18 to 29 percent.

In fact, the blood sugar levels of the volunteers who received cinnamon were an average

of 20 percent lower than were those of volunteers in the placebo group. Some membersof the cinnamon groups even achieved normal levels.

Interestingly, researchers also found that those participants taking the cinnamon alsoshowed a decrease in triglycerides by as much as 30 percent and a decrease in totalcholesterol ranging from 12 to 26 percentand without any toxicity problems.

In other words, less than a teaspoon of cinnamon lowered blood sugar levels, decreasedtriglycerides, and reduced total cholesterol in just over one month without any negativeside effects.

Sounds good, but it was only 40 days. What if the study was longer?

German researchers wondered the same thing. In their double-blind, placebo-controlledstudy, they tested the effect of cinnamon on patients with type-2 diabetes who weretaking oral diabetes medication5.

They divided the participants into two groups. The rst group received an aqueous

extract of cinnamon (the equivalent of 3 g of cinnamon powder) while the second groupwas given a placebo.

After four months, the group taking cinnamon experienced a 10.3 percent reduction inblood sugar, compared to the placebo groups drop of 3.4 percent.


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Once again, less than a teaspoon of cinnamon seems to reduce blood sugar levels. Thatsabout the amount you would sprinkle on your oatmeal in the morning. Not a bad way tostart the day.

Finally, researchers2 also tested the use of cinnamon versus insulin to encourage glucosemetabolism. Using an in vitro (think test tube) cell culture, researchers found that the

bioactive polymer in cinnamon stimulated glucose uptake and glycogen synthesis to alevel comparable to that achieved by insulin.

In other words, the tasty spice worked as well as the medicationat least in a laboratory.It would be interesting to see this repeated in humans to determine if cinnamon wouldstill perform as well as insulin in type 2 diabetics.

The News Isnt All GoodWhile the research on cinnamon and its ability to lower blood sugar levels is fairly wellestablished and accepted, even in conventional circles, there are some potential problems

having to do with precisely which form of cinnamon is safe and effective to use.The main issue has to do with numerous oil-based compoundsas well as such water-

soluble ones such as MHCPfound in cinnamon bark. The key terms here are oil and

bark.

These oil compounds from the bark are known to be toxic when taken at high doses forlong periods of time. Oils extracted from the cinnamon leaf are non-toxic.

Similarly, cinnamon powder has been shown to be safe, even when used often andregularly, with no shown toxicity or negative side effects. This is due, in large part, tothe fact that cinnamon powder has much of the essential oils removed during processing.

To be even safer, you may choose to use a water-soluble versus oil-based form of cinnamon.

Putting Cinnamon to UseCinnamon is so common, and so delicious, you are likely already using it. But, to help youincorporate it into your everyday life, here are a few suggestions:

You can add cinnamon to a hot liquid that you drink every day such as coffee, or

preferably green tea, to make it more of an extract.

Use cinnamon sticks to make tea.

Add cinnamon powder to coffee beans before grinding to give your morning java

a blood sugar boost. Add to 1 teaspoon to oatmeal or any hot cereal.

Add to 1 teaspoon to your favorite smoothie.

Make sweet potato cinnamon fries. Cut a sweet potato into disks. Spray a cookie

sheet with olive oil and place potato disks in single layer on the cookie sheet.Spray the potatoes with the olive oil. Sprinkle potatoes with cinnamon and bakeat 425F for 2025 minutes, turning halfway through the cooking time.


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Finally, replicate Dr. Andersons apple pie experimentsort of. Core an apple, then

it cut in half from top to bottom. Sprinkle with cinnamon and bake at 375F for 20

minutes or until the apple is soft.

No matter how you use cinnamon, if you are either at risk for or have been diagnosed withtype 2 diabetes, it is one spice you should get to know.

Just remember that cinnamon should be a tasty addition to your diabetes programnotthe starring role. The most powerful method for reversing your type 2 diabetes requires

substantial changes to your lifestyle including eating a diet chock full of nutrient-dense,low glycemic-load whole foods and to engage in moderate daily exercise.

And as always, check with your doctor when adding any herb, spice, or supplement toyour medical regimen.

References:1MacKenzie, Debora. Cinnamon spice produces healthier blood.New Scientist. November

24, 2003.

2Jarvill-Taylor, KJ, et al. A hydroxychalcone derived from cinnamon functions as a mimetic

for insulin in 3T3-L1 adipocytes.J Am Coll Nutr. 2001 Aug; 20(4): 327-36.

3McBride, Judy. Cinnamon Extracts Boost Insulin Sensitivity.Agricultural Research

Magazine. 2000 July; 48(7): 21.

4Khan, MS, et al. Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes.

Diabetes Care 26 (2003): 3215-18.

5Mang, et al. Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in

diabetes mellitus type 2.Eur J Clin Invest. 2006 May; 36(5): 340-4.


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Natural Health Sherpa Coconut Oil 5

N A T U R A L

T H E R A P Y 2

Coconut Oil:A Nutrient Powerhouse andMetabolism Booster

Imagine you are walking the beach on the North Shore of Oahu in Hawaii. All aroundyou, people are surng, hiking, jogging, swimming and paddleboarding.Suddenly it becomes obvious which of your fellow sand dwellers are tourists and whichare locals. Not only do the locals have a glow about their skin and trim gures, but they

also seem to be oozing with abundant health and energy to spare! Plus, there isnt a

snife, cough, runny nose or apparent headache in sight.

What on earth can their secret be? Is it the sun? The stress-free life? The salt air? Thosethings may play a role, but the real secret lies within the worlds largest seed.

Coconut: A Nutrient PowerhouseThe Malaysian and Polynesian cultures have revered the coconut for centuries.

Not only has this largest-known seed yielded food and water for hundreds of thousandsof people, it also contains nearly all of the essential nutrients your body needs for optimalhealth.

In addition to a whole host of amino acids, coconut is also a great source of the mineralspotassium, calcium, magnesium, phosphorus, and manganese, as well as vitamin C andriboavin (vitamin B2).

Coconut oil contains all of these nutrients and more. It also contains 90 percent saturated

fat, which puts it right smack in the middle of the great fat debate.

The Saturated Oil DebateCoconut oil is extracted from the dried esh of the coconut. It is also a source of plant-

based saturated fat, the very fat doctors and nutritionists alike have been telling us toavoid like the plague.

While its true that coconut oil is 90 percent saturated fat, 45 percent of that fat is lauric

acid, a medium-chain fatty acid that converts in your body to monolaurin.

Monolaurin is the actual compound found in breast milk that strengthens a babys immunesystem. It is also known to promote normal brain development and contribute to healthybones, as well as protect against viruses and bacteria.3

Despite these purported health benets, many opponents of coconut oil point to the high

concentration of saturated fats as a reason to avoid it.

While there may be an argument to avoid saturated fats coming from animals that have


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been raised using conventional feedlots and fed an unnatural diet of corn and soy, the fatin coconut oil is actually a medium-chain triglyceride. These fats are more easily digestedthan other fats and are quickly metabolized, giving you a great source of energy.

Also, your body uses medium-chain triglycerides differently than other fats. Most fats arestored in your bodys cells. But the fat in coconut oil goes directly to your liver, where it

is converted into energy.In laymans terms, that bacon and cheese omelet you ate most likely sits around in yourcells waiting to be burned up or stored as fat for later. However, coconut oil gets shippeddirectly to your liver, where it is put to work to help you get up and get going.

Back to Those BeneftsLets take a closer look at the supposed health benets.

Coconut appears to be anti-just-about-everything:

Anti-inammatory

Anti-pyretic (it reduces fever)

Anti-fungal

Anti-bacterial

A pharmacological study1 of virgin coconut oil found that it reduced inammation in rats.The same study also found that when researchers induced hyperthermia (excess heat) inthe rats, the coconut oil helped to reduce fever (anti-pyretic) and ease pain in the affectedrats.

Researchers concluded: The resultssuggest anti-inammatory, analgesic, and antipyretic

properties of virgin coconut oil.In other words, it reduced inammation, eased pain, and reduced fever. Thats not bad

for rats. However, we would love to see this type of study tested in humans.

On the antifungal front, researchers studied the effect of coconut oil on Candida (thefungus common to yeast infections), as compared to uconazole, a common antifungal

drug.2

Fifty-two different isolates ofCandida were obtained from clinical specimens. Of these,Candida albicans was the most common isolate used. This is important, as this form isthe common cause of diaper rash, vaginitis, thrush, and yeast infections.

All isolates were tested to see how susceptible they were to both virgin coconut oil and theantifungal drug. Researchers found that Candida albicans had the highest susceptibilityto coconut oil when the coconut oil had a 1:4 dilution, as compared to uconazole, which

needed a 1:2 dilution to be as effective.

Translation: They needed less coconut oil, compared to the drug, to fend off the fungus.

In simpler terms, the coconut oil worked better (in a smaller quantity) than the drug.Once again, nature beats mans inventions.


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When it comes to antibacterial properties, one study in particular found that virgin coconutoil helped to treat skin infections.3

Researchers performed a double-blind, placebo-controlled study of 26 people who had

atopic dermatitis, a skin condition that often includes painfully dry skin that is highlysusceptible to a nasty bacterium called Staphylococcus aureus.

Researchers had half the group use virgin coconut oil twice a day for four weeks at twononinfected sites. The other group used virgin olive oil, also applying it twice a day forfour weeks.

When the study started, 20 of the 26 participants tested positive for Staphylococcus

aureus.

At the end of the study period, only one of the virgin coconut oil users (5 percent) testedpositive for the bacteria, as compared to six users (50 percent) in the olive oil group. Thecoconut oil also relieved the users dry skin.

Researchers concluded that coconut oil might be useful for treating bacteria, fungi, and

viruses. While we agree, wed like to see this type of gold standard study repeated witha larger participant pool, as well as with a variety of bacteria strain, just to be sure.

Heart and Weight Benefts TooAdvocates of coconut oil also point to its cardio-protective and fat-burning properties, aswell as its antibacterial benets, etc.

According to a population study4 of about 2,500 people from the Polynesian islands ofTokelau and Pukapuka, high coconut oil intake has no effect on cholesterol levels.

Investigators tracked folks who consumed a high-fat diet derived primarily from coconuts

every meal contained coconut in one form or another. The researchers reported thatthe participants overall health was very good, and that vascular disease was uncommon.

In fact, even though these people were consuming high amounts of saturated fat in theform of coconut oil, they did not seem to have high cholesterol. Coronary heart disease,colon cancer, and other bowel disorders were rare as well.

The lead researcher, Dr. Ian Prior, concluded that there was no evidence that high saturated

fat intake from coconut oil had a harmful effect.

This conclusion seems right, and then some. Not only does the coconut oil appear to nothurt, it also seems to be benecial when it comes to gastrointestinal health. However,

that cannot be stated conclusively without evaluating the participants entire diet.

Interestingly, when it comes to weight loss, it appears that coconut oils medium-chaintriglycerides are the very reason it is effective.

It turns out that when you eat coconut oil, your body uses it more quickly rather thanstoring it as body fat. In this way, those medium-chain triglycerides are thermogenic

meaning that they actually speed up your metabolism, burning more calories and givingyou more energy.

For example, according to several online sources, farmers from the 1940s wanted to


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fatten up their livestock, so they gave them coconut oil. However, the animals becameleaner and more active.

This is quite intriguing, but cannot be attributed to any credible source, but we did discovera human study that seems to back this up.

In a study of people in the Yucatan Peninsula of Mexico, where coconut is a staple food,researchers found that their metabolic rate was an average of 25 percent higher than

people in the U.S.

However, like the farmers/livestock example, we cannot substantiate this commonly citedstudy either. Both appear to be perpetuated by the same author, who never cites thestudies he is pulling from.

Though the mechanism of action of medium-chain triglycerides and fat-burning makessense physiologically, we were ready to dismiss the connection between coconut oil andweight loss due to a lack of clinical evidence. Then we came across several studies whichincluded a randomized, placebo-controlled, double-blind study from Brazil5.

Researchers tested the effects of coconut oil on 40 women between the ages of 20 to 40,with clinical abdominal obesity (waist circumference of more than 88 cm). Half of thegroup received a daily dose of either soybean oil or coconut oil for 12 weeks. Both of the

groups were instructed to follow a balanced, low-calorie diet and to walk for 50 minuteseach day.

At the end of the study period, those taking the coconut oil had a statistically greater lossof waist circumference that those taking the soybean oil. The coconut oil users also hada statistically higher level of HDL (good) cholesterol and a lower LDL/HDL ratio than the

soybean oil group.

Both groups enjoyed a decrease in their body mass index (BMI).

So, those using the coconut oil lost weight, lost inches around their waist, increased theirlevels of good cholesterol, and improved their bad to good cholesterol ratio. Not bad fora big seed!

Using Coconut OilAt the very least, it is clear that coconut is not bad for you and that there is a signicant

difference between the saturated fat in coconuts and the saturated fat in animals.

Also, there appears to be strong evidence that coconuts are an anti-viral, anti-bacterial,anti-fungal, and anti-inammatory food. Plus, the research behind its heart and weight

benets seems well founded. Therefore, we support the use of coconut oilfor health aswell as taste.

As it turns out, coconut oil is also a great option for cooking due to its high smoking point(350F for unrened and 450F for rened). This is a culinary way of saying that you can

saut and bake with coconut oil and not worry about it turning into a trans-fat before youreyes. Plus, coconut oil is very stable. It has a two-year shelf life and wont turn rancid,even in warm temperatures.

So give coconut oil a try. Just be sure to choose organic, virgin coconut oil that is


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unrened, unbleached, made without heat processing or chemicals, and is non-GMO.

We are sure that after a few days with this outstanding oil, youll be loco for coconut, too!

References:

1Intahphuak, S, et al. Anti-inammatory, analgesic, and antipyretic activities of virgincoconut oil.Pharm Biol. 2010 Feb. 48(2):151-7.

2Ogbolu, DO, et al. In vitro antimicrobial properties of coconut oil on Candida species in

Ibadan, Nigeria.J Med Food. 2007 Jun. 10(2)384-7.

3Verall-Rowell, VM, et al. Novel actibacterial and emollient effects of coconut and virgin

olive oils in adult atopic dermatitis.Dermatitis. 2008 Nov-Dec.19(6):308-15.

4Prior IA, et al. Cholesterol, coconuts and diet in Polynesian atollsa natural experiment;

the Pukapuka and Toklau island studies.Am J Clin Nutr1981. 34:1552-61.

5Assuncao, ML, et al. Effects of dietary coconut oil on the biochemical and antrhopometric

proles of women presenting abdominal obesity.Lipids. 2009 Jul. 44(7):593-601.


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Natural Health Sherpa Garlic 10

N A T U R A L

T H E R A P Y 3

Garlic:How a Stinking Rose Can Preventa Heart Attack or Stroke

Each day, thousands of people gleefully walk out of their cardiologists ofce with aprescription in hand. But, they are later shocked to discover that these are actuallyprescriptions for disaster.

You see, these prescriptions are most often for a statin drug to lower cholesterol or sometype of blood thinner to help prevent stroke or other related blood-clotting health concern.

But how often do they tell you the myriad of horrendous side effects associated with thesedrugs, or how they rob your body of vital nutrients?

Or, worse yet, do they tell you that the condition they are treating you for (especially highcholesterol) isnt even the REAL issue?

For years, the medical community has known that inammation is the real culprit in heart

disease. However, they keep shelling out prescription after prescription to lower bad, evilcholesterol, all the while letting inammation run rampant.

As if it couldnt get any worse, they never tell you that there is a natural option to bothtreating cholesterol and preventing blood clots and stroke. And they defnitelywont tellyou that you can cook with this miracle substance or simply take it in supplement form.

What they may know (or maybe not!) and arent telling you is that this heart-saver is

probably sitting in your kitchen cupboard right now.

Its garlicyep, garlic.

The Stinking RoseThe humble garlic has been renowned for centuries for its medicinal properties.

In Egypt, garlic was used to enhance physical strength. In ancient Greece, it was given asa laxative. It was even nicknamed Russian penicillin due to its effectiveness as a topical

antibiotic for battle wounds.

Even Hippocrates, Father of Medicine, wrote that garlic was excellent for curing tumors

and was a good diuretic.And you thought it was only good for fending off vampires!

The reality is this: Garlic has been credited with everything from cardiovascular benets

and cold prevention to protection from infectious disease and cancer.

But where does the truth the scientic truth lie?


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Garlics Cardiovascular BeneftsResearch has shown that garlic has a myriad of cardiovascular benets. Specically, it

reduces cholesterol levels and helps reduce blood clots.

In one laboratory study from theJournal of Nutrition,1 researchers tested the effects of

several garlic compounds to suppress the oxidation of LDL cholesterol. The researchersexplained that LDL oxidation is the real key to cardiovascular issues, as opposed to native

or natural LDL cholesterol.

They found that garlic does, in fact, suppress LDL oxidation. They went on to conclude:

Suppressed LDL oxidation may be one of the mechanisms that accounts for the benecial

effects of garlic in cardiovascular health.

So, while garlic doesnt wipe out LDL cholesterol (which is a good substance), it does keep

it from turning badwhich is a good thing.

This is key, because despite what youve heard, cholesterol itself is not deadly. Itsnatural and without it youd die; its the oxidation of cholesterol that causes the problem.

To better understand this, picture yourself making a fruit salad. Chefs all over the worldknow that you need to sprinkle a little lemon or lime juice over the fruit to keep it fromturning brown.

That browning is oxidation. Before the fruit turns brown, its perfectly ne and delicious.

But once it browns, due to oxidation, its less desirable.

Its the same with cholesterol. Cholesterol itself is ne and quite necessary for many

bodily functions, especially the creation of hormones. However, once oxidation occurs,that cholesterol goes bad. In this way, garlic is like the lemon juice.

By sprinkling it, you keep your cholesterol from browning.

Looking at additional research, in a double-blind, placebo-controlled study2, researchersdivided men with high cholesterol into two groups. For 10 months, one group took 7.2

grams of aged garlic extract while the other took a placebo.

By the end of the research study, researchers found that those taking the aged garlicextract had a 30 percent reduction in platelet adhesion to brinogen, as compared to the

placebo group. The garlic group also had less oxidation of their lipoproteins as comparedto the placebo group.

All of this is medical jargon for saying that the garlic helped reduce the formation of bloodclots and decreased the oxidation of cholesterol.

Another randomized, double-blind, placebo-controlled study had similar results3

.Researchers divided 34 healthy men and women into three groups. One group received2.4 grams of aged garlic extract, one received 7.2 grams, and the third received a placebo.

Researchers found that those taking 7.2 grams of garlic had signicantly reduced platelet

aggregation than those taking the lower dosage or placebo. Again, reduced plateletaggregation means a lower risk for blood clots.

Finally, in a 2001 study from theArchives of Internal Medicine4, researchers decided tolook at all of the research to date on garlics benets to the cardiovascular system and to


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draw some broad conclusions as to it efcacy.

They combed 11 electronic databases, references, etc. dated from January 1966 through

February 2000 and limited their research to randomized, placebo-controlled studies that

were at least four weeks in duration.

They found that, as compared with a placebo, garlic helps to reduce total cholesterol,LDL cholesterol, and triglyceride levels when taken for one month or three months, but

not at six months. They also found that garlic helped to signicantly reduce platelet

aggregation.

Once again, garlic is shown to help lower cholesterol and reduce your risk for blood clotsby reducing platelet aggregation.

Okay, we get it. Garlic works.

The Power Within the CloveNow that we know that garlic helps reduce cholesterol levels, as well as your risk for bloodclots, only one question remains: how does it do that?

Garlic contains 33 sulfur compounds, 17 amino acids, antioxidants such as germanium andselenium, and multiple vitamins and minerals. However, out of all these benecial chemical

compounds, most researchers believe a substance called allicin is the key ingredient.

Allicin is also what gives garlic its delightful aroma. In fact, allicin is the garlics own

protection against insects and other pests.

It is this defense mechanism that has led some to call garlic Mother Natures insecticide.

However, the garlic needs to be damaged in some way (like cutting into it) for allicin tobe produced.

Researchers have tried to create allicin isolates in order to help treat a wide variety ofhealth conditions. However, allicin itself is very unstable and has poor absorbability.

On the stability front, cooking, aging, crushing, and other forms of garlic processing causeallicin to break down into other compounds. In fact, two studies5, 6 found that allicindecreased to non-detectable amounts within six days.

Additionally, stomach acid destroys allicin7, so the argument for taking allicin in isolationin supplement form is unfoundedunless you can somehow get it to bypass the stomach.Enteric coating appears to help, but it has been found to reduce allicin production bynearly 40 percent8.

So, while allicin may play a role in the health benets of garlic, it is far from the soleingredient responsible for garlics medicinal powers.

The Best Form o GarlicAccording to research, both raw, cold-aged garlic, and cooked garlic are effective.

Its easy to incorporate garlic into your daily meals,. Garlic is present in virtually everycuisine, including American, Latin, Chinese, and Indian food.


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You can add it to your main course, along with onions and peppers, or saut it with yourfavorite vegetables. You can even roast it with olive oil and use in place of butter as aspread.

But if you opt to use garlic supplements, aim for at least 7.2 grams of aged garlic extract.

Be sure to choose a product that is free of preservatives, llers, binders, excipients, ow

agents, shellacs, coloring agents, gluten, yeast, lactose, and other allergens. Ideallyyoull also be able to nd independent analysis done by a third party to verify the active

ingredients and identify any contaminants.

In addition to the famous odor (thanks allicin!), garlic does have a few other side effects.

Some people are allergic to garlic, while others may experience some stomach or intestinalupset, atulence, or possible bleeding.

Also, because garlic helps to thin the blood, you should check with your doctor beforeusing garlic if you are taking a prescription blood thinner.

Still, if you (and those around you) can handle the occasional bad breath or body odor

caused by garlic, it seems to be an all-around heart protector. So, go ahead and embracethat stinking rose. Your body will thank you.

And remember, there is no magic bullet solution to improving your health. The mosteffective action you can take is to make permanent changes to your lifestyle to include adiet of nutrient-dense, low glycemic-load whole foods.

References:1Lau, BH. Suppression of LDL oxidation by garlic compounds is a possible mechanism of

cardiovascular health benets.J Nutr. 206 Mar. 136 (3 Suppl):765S-768S.

2Steiner, M and Lin, RS. Changes in platelet function and susceptibility of lipoproteins tooxidation associated with administration of aged garlic extract.J Cardiovasc Pharmacol.

1998 Jun. 31(6):904-8.

3Steiner, M and Li, W. Aged garlic extract, a modulator of cardiovascular risk factors:

a dose-nding study on the effects of AGE on platelet functions.J Nutr. 2001 Mar.

131(3s):980S-4S.

4Ackermann, RT et al. Garlic shows promise for improving some cardiovascular risk

factors.Arch Intern Med. 2001 Mar 26.161(6):813-24.

5Brodnitz, MH et al. Flavor components of garlic extract.J Agr Food Chem. 1971.

19(2):273-5.

6Yu, TH and Wu, CM. Stability of allicin in garlic juice.J Food Sci. 1989. 54(4):977-81.

7Lawson, LD and Hughes, BG. Characterization of the formation of allicin and other

thiosulnates from garlic.Planta Med. 1992. 58:345-50.

8Freeman, F and Kodera, Y. Garlic chemistry: stability of s-(2-propenyl)-2-propene-1-

sulnothioate (allicin) in blood, solvents, and simulated physiological uids.J Agric Food

Chem. 1995. 43:2332-8.


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Natural Health Sherpa Green Tea 14

N A T U R A L

T H E R A P Y 4

Green Tea:The Japanese Secret to WeightLoss and Longevity

Quickwhat are the three biggest health conditions plaguing Americans today? If yousaid cancer, heart disease, and obesity, you would likely be right.Okay, now, what is the one thing that can help reduce your risk for all three? A few hints:its natural, you drink it and its a subset of the second-most consumed beverage in theworld after water.

If you said green tea, you are right.

Youve probably heard of green tea before, but once youre done reading this, youll never

think about green tea the same way again.And you will likely start drinking it every day to capture some of its remarkable healthbenets including its ability to help you lose weight and battle cancer, heart disease and

strokes.

Think You Know Green Tea?Green tea supports your health in so many ways that modern science is still catalogingthem. But what exactly is green tea?

Technically, black and green teas are the same, as they both come from the same tea

plant, Camellia sinensis. However, the way the tea leaves are treated after harvestdetermines their fate.

If the leaves are crushed and allowed to naturally ferment (or oxidize), a process thatdarkens the leaves, then you have black tea.

Conversely, if the leaves are heated, the natural plant enzymes are inactivated. Thisblocks oxidation, so the leaves hold their green color. And, voila, you have green tea.

But color is far from the only difference. The key difference is the oxidation, or lackthereof.

Oxidation (or Lack Thereo) is the KeyFreshly harvested Camellia sinensis tea leaves contain polyphenols, remarkable compoundswith a host of therapeutic benets. The oxidation that occurs during black tea processing

robs the plant of much of its polyphenols and therefore also many of the health benets

they convey.

However, the heating of the leaves blocks the oxidation process, which ironically allowsthe polyphenols to remain intact. Youd think it would be the other way around, wouldnt


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you?

The major polyphenols are primarily avonoids and include:

catechins, which are also found in cacao beans (yep, chocolate!)

proanthocyanidins, which were once referred to as vitamins and are also found in

apples, cinnamon, grape seed, and red wine epigallocatechin gallate, which is abbreviated and commonly referred to as EGCG

Of these, EGCG is the most widely associated with green tea, and is in fact the nutrient thatsupposedly gives this common beverage its health advantages. Specically, proponents

of green tea claim it can prevent Americas most feared health conditions: cancer, heartdisease, and obesity.

But are these advantages real or just medical lore? Lets head to the studies to nd out.

Green Tea and Cancer Prevention

Green teas ability to prevent cancer is well documented.1 While studies have shown it tobe particularly effective in preventing cancers of the gastrointestinal tract (stomach, smallintestine, and colon), the areas where it really stands out have been esophageal cancerand breast cancer.

One population-based, case-control study published in theJournal of the National CancerInstitute2 surveyed 902 people with esophageal cancer and 1,552 healthy people, all

residents of Shanghai, China. Researchers discovered that drinking green tea reducedthe risk for esophageal cancer risk by 57 percent for men and 60 percent for women.

The researchers concluded: The effects of green tea may be due to polyphenols that

possess strong antioxidant properties... suggesting that certain antioxidant micronutrients

are protective against cancers of the esophagus and gastric cardia.

In other words, researchers looked at people with esophageal cancer and compared themto people who dont have the disease. The researchers then excluded other lifestyle orgenetic factors and looked to see if the consumption of green tea had any impact on onegroup or the other.

They discovered that the polyphenols we described earlier appear to protect againstcancers of the esophagus and the upper part of the stomach, which connects to theesophagus.

In the case of breast cancer, a meta-analysis from Carcinogenesis3 looked at four previouslypublished studies on green tea.

They found an approximate 20 percent statistically signicant reduction for breast cancer

in those people who had a high green tea intake.

While these studies (and the myriad of other research in this area4,5) appear to supportthe connection between green tea consumption and a reduction in cancer risk, moststudies are in laboratory/cell studies, a study that looks at and analyzes other previousstudies, or animal studies.


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It would be nice to see a few double-blind, randomized, placebo-controlled studies (thegold standard in research) on actual humansnot just cells or recaps of other studies.

However, given the serious nature of cancer, this may not be feasible.

And, just as there are many studies on green teas benets on a wide variety of cancers,

there are also many theories on how green tea helps ght cancer. The key hypotheses

include: The polyphenols appear to enhance the activity of the bodys antioxidant and

detoxifying enzymes.

Polyphenols prevent the formation of cancer-causing compounds, such as

nitrosamines (compounds formed when the nitrites in cured foods bind with aminoacids).

Polyphenols block carcinogen activity by binding to tissue receptor sites. This

would be particularly effective in breast cancer prevention. As polyphenols bindto receptor sites on breast tissue, they prevent carcinogens from binding to andharming the cells. In essence, the polyphenols seal off the tissue from invasion

by carcinogens.

Regardless of how it may work, or how effective it may actually be, the studies and logicbehind the mechanism of action is promising enough that sipping a cup or two of hotgreen tea a day certainly wont hurt and may actually help prevent some forms of cancer.

Green Tea and Heart DiseaseAfter cancer, heart disease may be one of the most feared (and common) health conditions.And, proponents of green tea say the toasty beverage can help in this arena as well.

Japanese researchers from Tohoku University School of Medicine spent 11 years studying

the relationship between green tea consumption and death from all causes, includingcardiovascular disease and cancer.6 The study included 40,530 people ages 40 to 79 whohad no history of cardiovascular disease or cancer at the time.

After 11 years of tracking the participants and tabulating everything they ate and drank,as well as their history of disease and current health habits, researchers found thatconsumption of green tea is associated with reduced mortality due to ALL causes, andgreen tea specically produced reduced mortality from cardiovascular disease.

Interestingly, though, green tea consumption was not associated with a reduction inmortality due to cancer. While this appears to negate the studies above, remember thatthis study looked at reduction in cancer deaths, not prevention of the disease.

When it comes to specic types of heart disease such as high cholesterol or stroke, green

tea appears to also have a benecial effect.

A study of 1,306 males in Japan7 found that those men who drank nine or more cups ofgreen tea a day had an 8 mg/dl reduction in total cholesterol.

This is interesting, but having to drink nine cupsa day? That seems a bit unrealistic.

Another study considered more realistic amounts: The study of almost 6,000 non-


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drinking, non-smoking women age 40 and older found that those who drank ve or more

cups of green tea per day enjoyed a 50 percent reduction in strokes.8

Again, the studies appear to be promising, but they lack the gold standard double-blind,placebo-controlled protocol we prefer.

Green Tea and Weight LossGreen teas apparent anti-cancer and heart-protective effects are interesting in their ownright, but throw in the theory that green tea also helps you shed excess pounds and burnfat, and nearly all of America should be sitting up and taking notice.

In one randomized, placebo-controlled study,9 researchers randomly divided 10 healthymen into three groups on three separate occasions, giving them green tea extract (50 mgcaffeine and 90 mg EGCG), caffeine (50 mg), or a placebo. Each dose was administered

at breakfast, lunch, and dinner.

Researchers found that those who took the green tea extract had a statistically signicant

increase in energy expenditure as compared to the placebo. Those who took the caffeinedid not show a signicant increase in energy expenditure.

Researchers concluded: Green tea has thermogenic properties and promotes fat oxidation

beyond that explained by its caffeine content.

Sounds impressive, but what the heck does it mean? It means that green tea helps revup your metabolism and burn fat. Now why couldnt they just saythat!?!

Another study,10 this one a meta-analysis, looked at 15 studiesa total of nearly 1,230participants. Researchers concluded that green tea with caffeine signicantly lowered

body mass index, body weight and waist circumference when compared to caffeine alone.

Also, when compared to a caffeine-free control, green tea with caffeine was found to beassociated with signicantly decreased body weight. However, the clinical signicance ofthese reductions was modest at best.

Long story short?

Green tea does appear to help boost your metabolism, but it does just that: boost. It

will not magically transform you from fat to fabulous overnight.

And if you want to capitalize on this boost, be sure to choose regular green teanot a

decaffeinated version as the decaffeination process eliminates a signicant amount of the

avanols and antioxidantsto get the full weight loss effect.

Brew Up or Good HealthAcross the board, the studies on green tea are intriguing, but not completely bulletproof.Still, we believe they are compelling enough to warrant the regular consumption of greentea.

There are several types of green tea, the most common of which come from Japan. Ofthe many varieties available, the two recommended ones are sencha and matcha.


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Sencha comes from green tea whose leaves are exposed to direct sunlight. It is the mostcommon type of green tea in Japan.

Matcha is a ne, almost powdered, green tea made from Tencha tea, which is grown in the

shade and has a slightly sweet smell. Matcha is the primary tea used in tea ceremonies.

To reap all of the benets of green tea, youll want to aim for 3-5 8 oz. cups of green tea

each day. And to help you get the most out of your tea experience, try these tips:

For maximum potency, store your green tea leaves or bags in a lightproof, airproof

container. And brew a fresh cup every time, allowing the tea to steep for 3-4minutes.

Try drinking your green tea straight up, just to see how naturally delightful it is.

If you prefer a bit of sweetener, try a little honey.

Tuck a small tin of green tea bags into your purse or briefcase so youll always have

it handy.

If youre eating on the run, look for unsweetened, bottled green tea (such as Ito

En). You can even pick up an unsweetened iced green tea at your local Starbucks.

If you prefer not to drink the tea, any of these options provides the same level of protection.You can also opt for 300 to 400 mg daily of green tea extract. Be sure the product isstandardized to 80 percent total polyphenol and 55 percent epigallocatechin.

No matter how you pour it, green tea is a cup with clout. With its healthful properties andsensory delights, its the one beverage thats truly worthy of the toast, To your health!

References:1Yang, CS and Wang, ZY. Tea and cancer.J Natl Cancer Inst. 1993 July 7;85(13):1038-

49.

2Gao, Y et al. Reduced risk of esophageal cancer associated with green tea consumption.

J Natl Cancer Inst. 1994 June 1;86(11):855-8.

3Sun, CL, et al. Green tea, black tea as well as breast cancer risk: a meta-analysis of

epidemiological studies.Carcinogenesis. 2006;27(7):1310-15.

4Maryam, R et al. Green Tea Inhibits Vascular Endothelial Growth Factor (VEGF) Induction

in Human Breast Cancer Cells.J Nutr. 2002;132:2307-11.

5Wu , AH, et al. Green tea as well as risk of breast cancer in Asian Americans. Int J

Cancer. 2003 Sept. 10;106(4):574-9.

6Kuriyama, S et al. Green tea consumption and mortality due to cardiovascular disease,

cancer, and all causes in Japan.JAMA. 2006 Sept 13; 296:1255-65.

7Kono, S et al. Green tea consumption and serum lipid proles: A cross-sectional study

in Northern Kyushu, Japan.Preventive Medicine. 1992 July;21(4)526-31.

8Sato, Y. et al. Possible contribution of green tea drinking habits to the prevention of

stroke.Tohoku J Exp Med. 1989 April;157(4):337-343.


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9Dulloo, AG, et al. Efcacy of a green tea extract rich in catechin polyphenols and

caffeine in increasing 24-h energy expenditure and fat oxidation in humans.Am J Clin

Nutr. 1999;70(6):1040-5.

10Phung, OJ et al. Effect of green tea catechins with or without caffeine on anthropometric

measures: a systematic review and meta-analysis.Am J Clin Nutr. 2010 Jan;91(1):73-

81.


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Natural Health Sherpa Soy 20

N A T U R A L

T H E R A P Y 5

Soy:Superfood or

Toxic Killer?

There is an epic battle being waged over a common food that you and your childrenlikely are exposed to every single day.In one corner are those who proudly profess the almost miracle-like qualities of this food,with boastful claims about how it can do everything from curing cancer to preventingheart disease and even menopause.

In the other corner there is a persnickety bunch who retorts that this food is anythingbut a miracle. They claim it can lead to thyroid disease, actually CAUSE cancer, hamper

your immune system, destroy your brain, make you infertile, and even turn males into

females!

So what is this food thats prompting two equally passionate groups to go to war?

Its soyand each side in this battle is going out of its way to convince you that soy iseither the messiah of health or the devil itself.

So whos right, how will this affect you and your childrens health and what should you do?

The Controversy about SoyAdding to the murky waters of the soy controversy is that there are two opposing, titanic-

sized industries that have a vested interest in each side.For example, many of the pro-soy studies are funded, in part, by John Deere and other

companies that have a vested interest in soy production.

On the ip side, some of the anti-soy studies are funded, in part, by the dairy lobby, which

has an interest in the consumption of less soy and more dairy.

Given all this, the only thing to do is to look at the facts and review the studies on eachside.

Soy advocates point to two key areas in which this controversial bean may show somebenets: decreasing cholesterol levels and relief from menopause symptoms.

Lets rst take a look at the cholesterol claims.

Can Soy Help Improve Your Cholesterol?Pzer aside, $20 million on research has to bear some fruit, right? Turns out, the press

Advocates point out that more than 30 clinical studies have been performed since 1968,

all showing that soy is highly effective for decreasing cholesterol levels. A meta-analysisfrom the New England Journal of Medicine1 conrmed these ndings.


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After reviewing 38 placebo-controlled clinical trials, researchers concluded that individualswho consumed an average of 47 grams of soy protein per day had a 13 percent decreasein LDL cholesterol, a 10.5 percent decrease in triglycerides, and a 9 percent decrease in

total cholesterol levels.

While this is clearly strong support in favor of soys ability to lower cholesterol levels, what

it doesnt lay out is the form of soy protein. Was it a powder, the actual soybean itself,tofu (soybean curd), or tempeh (fermented soy)? Or was it a textured, processed soyfood?

As odd as it may sound, the form of soy really does matteras youll soon see.

In another study2, researchers gave 42 participants with high LDL cholesterol levels fourdifferent diets, fed in randomized order for six weeks at a time over the course of 24

weeks. The diets contained:

At least 25 grams of animal protein a day

At least 25 grams of isolated soy protein

Either trace amounts or 50 mg of soy isoavones

Researchers found that soy signicantly reduced total and LDL cholesterol and triglyceride

levels in participants with very high cholesterol levels. However, it had only a modesteffect on those participants with elevated, but not severely high, cholesterol.

They concluded, Although potentially helpful when used to displace products containing

animal fat from the diet, the regular intake of relatively high levels of soy protein hadonly a modest effect on blood cholesterol levels and only in subjects with elevated LDL

cholesterol levels. Soy-derived isoavones had no signicant effect.

In other words, eating soy (but NOT taking a supplement) helps those people with elevatedcholesterol, but doesnt really help someone with moderately high cholesterol.

What the researchers fail to mention is that simply reducing the consumption of animalprotein (particularly with no regard for the quality of that animal protein), regardless ofthe soy substitute, may have had the same effect. It would be interesting to see theresults of that type of study.

A similar study from the November 2001 issue of Archives of Internal Medicine3 followed

more than 9,600 men and women for 19 years. They found that those who ate legumes

(all legumes, not just soy) four times or more per week (compared to less than once aweek) enjoyed a 22 percent lower risk of coronary heart disease and an 11 percent lower

risk of cardiovascular disease.

Researchers concluded that increased legume intake may be an important part of a dietaryapproach to preventing cardiovascular heart disease.

What is interesting about this study is that it includes all legume consumption, not justsoy. And since legumes (beans, peas, etc.) are high in ber, it could be the legumes

themselves, not the soy per se, that is responsible for the decreased risk of heart disease.

Still, it was these types of studies that, in 1999, led the FDA to authorize of the use of

health claims on the labeling of foods containing soy protein.


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The ruling was based on research that suggested such foods might reduce the risk ofcoronary heart disease by lowering blood cholesterol levels.

According to the FDA, foods must contain 6.25 grams per serving of soy protein in order

to qualify for the claim. And a daily intake of 25 grams is recommended to achieve a

signicant cholesterol-lowering effect.

While the studies surrounding cholesterol and soy are compelling, there are severalobvious questions that remain. Lets see if the studies regarding soy and menopausesymptoms can help answer those questions.

Can Soy Help Ease Menopause Symptoms?Many studies show soy helps to alleviate menopause symptoms. In fact, its effects aresimilar to that of a druga somewhat shocking observation that well have more to sayabout later.

In one double-blind, randomized, placebo-controlled study,4 researchers divided 180

menopausal women into two groups. The rst group received 80 mg soy isoavones whilethe second received a placebo. At the end of 12 weeks, those taking the soy isoavones

reported a 41.2 percent reduction in hot ashes as compared to a 29.3 percent reduction

in the placebo group.

Conclusion: soy appears to be more effective than placebo at reducing hot ashes.

This makes us question: How would soy stack up against something known to reduce hotashes? Researchers at the State University of Campinas in Brazil wondered the same

thing.

They performed a double-blind, randomized, placebo-controlled study on 60 healthy,postmenopausal women.5 Their goal was to see if soy worked as well as conventional

hormone therapy at relieving menopause symptoms.

Dividing the women into three groups, the rst group received 90 mg of soy isoavones,

the second group received 1 mg estradiol and 0.5 mg of noresthisterone acetate, and thethird group received a placebo.

At the end of 16 weeks, researchers found a statistically signicant improvement in hot

ashes, muscle pain and vaginal dryness in both the estrogen and soy groups. Also, there

was no statistically signicant difference between these groups.

Researchers concluded: Dietary soy supplementation may constitute an effective

alternative therapy for symptoms of menopause.

So, here we have a gold standard study indicating that a fairly high dose of soy isoavonesworked as well as conventional hormone therapy at reducing some of the main complaintsof menopause, namely hot ashes and vaginal dryness.

But, we have to ask the question: is a high dose of soy isoavones safe? This is the key

argument for those opposed to soy. Lets see what they have to say.


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The Argument Against SoyOn February 19, 1999, two researchers from the Food and Drug Administration (FDA)

signed a letter of protest against the FDAs approval of soy6. They pointed to a numberof animal studies showing a connection between soy consumption and many healthproblems, including cancer.

In their letter, they take issue with soy isoavones estrogenic effects. They pointed

out that soy isoavones demonstrate toxicity in estrogen sensitive tissues and in the

found 31 dose-response curves for hormone-mimicking chemicals that also fail to showa threshold.

They go on to say, Our conclusions are that no dose is without risk; the extent of the risk

is simply a function of dose.

What does this scientic gobbledygook mean? It simply means that tissues that are

estrogen sensitive (i.e. breast, uterus, cervix, ovaries, etc.) interpret soy as an estrogenmimic and as toxic, possibly even cancer-causing.

Moreover, there is no higher or lower dosage that indicates toxicity. No matter how muchor how little you eat or take (if in supplement form), soy always poses a risk.

To put the issue of risk into context for you, it would be like swimming in shark-infestedwaters. Whether you just go in for a ve-minute dip or splash around for an hour, you

are at a risk of being bitten.

Your risk is less if you just jump in and out, but there is a real risk nonetheless.

When listing their reasons for asking the FDA to pull back on their blanket recommendation

of soy without discussing the dark side, these concerned FDA researchers pointed to three

specic areas of concern:

the possible connection between soy and estrogen-dependent cancers, a possible link between soy and thyroid issues, and

the use of soy to feed infants.

These are very serious allegations, so lets take a look at each one briey

Soy and CancerOn the cancer front, soy advocates point to the fact that the Japanese, who eat signicantly

more soy than Americans, have a lower incidence of breast, uterus, and prostate cancers7.

However, what they fail to mention is that the Japanese population has higher rates ofother cancers, such as esophageal, stomach, pancreatic, thyroid, and liver cancer8, 9. Thisinconvenient fact is something you almost never hear about.

Also, in a study from the May 2002 issue ofCancer Research10, researchers investigated theinteractions between dietary genistein (the major isoavone found in soy) and tamoxifen

(an estrogen antagonist used in the treatment of estrogen-dependent breast cancer).

They implanted estrogen-dependent breast cancer cells in mice who had had their ovaries


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and thymus removed. This is important, because your ovaries and thymus produceestrogen. By removing these, researchers were trying to ensure that any estrogen effectswere coming from the soy.

Researchers found that genistein either negated or overwhelmed the inhibitory effectof tamoxifen. Based on these ndings, they urged postmenopausal women to exercise

caution when consuming dietary genistein while taking tamoxifen.In other words, these researchers believe that women taking tamoxifen to help stopthe growth or spread of breast cancer would completely undo the positive effects of themedicine by eating soy.

Soy and Thyroid DisordersWhen it comes to the thyroid, soy opponents like to refer to studies that show thatconsuming isoavones may lead to the development of thyroid diseasein animals. To

highlight this, lets look at one study that has tested the effects of genistein on thyroidfunction in rats11.

Researchers gave rats a genistein-fortied diet, followed by testing their thyroid function.

They found that genistein was measured in the thyroid at levels that produced dose-

dependent and signicant inactivation of rat thyroid peroxidase (TPO) Furthermore, rat

TPO activity was dose-dependently reduced by up to 80 percent.

In laymans terms, the soy isolate practically shut down the rats thyroid function. However,it was a study done on rats. It would be nice to see a study showing this effect in humans.

Researchers themselves were not blind to this. Yet they concluded that even the possibilitythat widely consumed soy products may cause harm in the human population is of concern.

The Concern with Soy-Inant FormulasWhile the studies on soy and cancer and the thyroid are concerning, the issue that hasmost soy opponents up in arms has to do with soy and infants.

And on this front, one study in particular presents some shocking ndings.

Researchers at the Childrens Hospital Medical Center in Cincinnati, Ohio, performed arandom, double-blind study12 to see how much phytoestrogen (meaning plant-basedestrogen) 21 four-month-old infants received from soy-based formula.

They divided the infants into three groups. One received soy-based formula, one receivedcow milk formula, and the third had human breast milk. For the soy formulas, researcherstested ve different brands, all of which showed similar soy isoavones content and

proportion of soy isolate.

They found that the infants receiving the soy formula had 214 times more genistein (akey isoavone found in soy) in their blood than that found in the infants receiving cows

milk, and 244 times more than that found in infants receiving breast milk.

The infants receiving soy also had 140 times more daidzen (another key isoavone insoy) than those found in the infants receiving the cows milk formula, and 210 times


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more than in the infants taking the breast milk.

Researchers concluded that the daily exposure of infants to isoavones in soy infant

formulas issix to 11 fold greateron a bodyweight basis than the dose that has hormonaleffects in adults consuming soy foods.

Worse yet, they go on to say that circulating concentrations of isoavones in the seven

infants fed soy-based formula were 13,000 to 22,000 times higher than plasmaoestradiol concentrations in early life, and may be sufcient to exert biological effects.

Wow! Thats a lot of unnatural estrogen oating around in those little bodies.

And we wonder why girls are developing so much earlier than they did 20 years ago, and

why boys seem to be behind the curve. Could it be all that excess estrogen?

Finally, those who are opposed to soy also point to a number of soy allergies and digestiveproblems soy can cause, including gas, cramping, bloating, or intestinal discomfort, allof which are signals that our bodies send us to indicate that the use of soy may not be inour best interest.

What Does It All Mean?The reality is that there are good studies on both sides of the fence.

Soy does seem to have cardio-protective benets, and it clearly helps ease menopause

symptoms. However, the very reason soy works so well for lowering cholesterol andrelieving hot ashes is because it is an effective estrogen mimic.

That being said, it stands to reason it could be a concern for those with estrogen-dependent cancers or thyroid issues. And, most problematic, it seems, is the feeding ofthose estrogens to infants whose little bodies arent prepared for the estrogen onslaught.

Or, in the words of those FDA researchers: While isoavones may have benecial effectsat some ages or circumstances, this cannot be assumed to be true at all ages. Isoavones

are like other estrogens in that they are two-edged swords, conferring both benets and

risk.

Taking a common sense, objective approach, it seems that the vast majority of peopleshould avoid soy. This is especially true for those with a personal or family history ofestrogen-dependent cancer or thyroid disease. Also, under no circumstances should youuse soy-based infant formula.

Another way to think about soy is that whatever benets there MAY be to consuming

soy, those benets can be replicated through other natural means, such as by consuming

other plants that have cardio-protective and cancer-preventing phytochemicals.

Therefore, simple common sense says that if you can get those same benets naturally

somewhere else, theres little point in consuming something with such well-documenteddangers.

The only exception we see for soy is for women going through menopause who DO NOT

have any of the following issues:

personal or family history of estrogen-dependent cancer, such as breast, uterine,


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cervical or ovarian cancer

thyroid or family history of thyroid disease

soy allergies

problems digesting soy or other legumes

For this small population, soy may confer some benet.

If you t into this group, avoid soy supplements and processed soy foods and limit your

soy consumption to organic soybeans (edamame) and organic, fermented soy foods, suchas:

tempeh

miso

tamari

natto.

For everyone else, however, just say no to soy.If you would think twice about popping a few birth control pills at lunch or slugging backsome hormone replacement pills with dinner, then you shouldnt be using soy either.

Treat soy like the true estrogen it is.

References:1Anderson, JW et al. Meta-analysis of the effects of soy protein intake on serum lipids.

N Engl J Med. 1995. 333:276-82.

2Lichtenstein, AH et al. Lipoprotein response to diets high in soy or animal protein with

and without isoavones in moderately hypercholesterolemic subjects.Arteriosclerosis,

Thrombosis, and Vascular Biology. 2002. 22:1852-8.

3Bazzano, LA et al. Legume consumption and risk of coronary heart disease in US men

and women.Arch Intern Med. 2001. 161:2573-8.

4Ferrari, A. Soy extract phytoestrogens with high dose of isoavones for menopausal

symptoms.J Obstet Gynaecol Res. 2009, Dec. 35(6):1083-90.

5Carmignani, LO et al. The effect of dietary soy supplementation compared to estrogen

and placebo on menopausal symptoms: A randomized controlled study.Maturitas. 2010

Sept 10 [Epub ahead of print].

6Sheehan, DM and Doerge, DR. 1999 Feb 18. Letter to FDA in reference to Docket #98P-0683.

7Natural Medicine News (L&H Vitamins, 32-33 47th Avenue, Long Island City, NY 11101),

2000 Jan/Feb p. 8.

8Harras, A (ed). Cancer Rates and Risks. National Institutes of Health, National CancerInstitute, 1996. 4th edition.


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9Searle, CE (ed.). Chemical Carcinogens. ACS Monograph 173, American ChemicalSociety, Washington, DC, 1976.

10Ju, YH et al. Dietary genistein negates the inhibitory effect of tamoxifen on growth

of estrogen-dependent human breast cancer (MCF-7) cells implanted in athymic mice.

Cancer Res. 2002 May 1;62(9):2474-7.

11Doerge, DR. Goitrogenic and estrogenic activity of soy isoavones.Environ HealthPerspect. 2002 June; 110 Suppl 3:349-53.

12Setchell, KD et al. Exposure of infants to phyto-oestrogens from soy-based infant

formula.Lancet. 1997 Jul 5. 350(9070):23-7.


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