Happy New Year!
Dr Brad’s Top 9 for 2019
– Eat a diet high in whole foods and plants, predominantly vegetarian or vegan. Increase consumption of fresh fruits and vegetables.
– Include beneficial fats and oils.
– Stay hydrated – Drink more water. Aim for 30 ml of water per kg of body weight.
– Avoid sugar, artificial colours, flavours, sweeteners, and preservatives, processed and refined foods.
– Eat good quality chocolate.
– Sleep – aim for 6-8 hours of good solid sleep per night.
– Have a time out every day.
– Read more. Educate yourself.
– Appreciate what you have.
Pursue your dreams!
Eat well. Live well. Everyday.
Wishing you all the best for 2019 with good health, happiness, and abundance.
Dr Brad McEwen PhD
We all need a break. Some of us choose to have a break over the Christmas – New Year time. Finish the year on a high and start the new year refreshed. Whatever you choose, make sure you have a time out!
I love books 📖. I have my own library of hundreds of books. I have lost count. Books broaden the mind and enlighten the spirit and soul.
Today’s purchases include:
📖 Diseases of the Heart and Circulation by Professor Albert Peel, published in 1947 (original)
📖 The Nature Doctor by Dr H. C. Alfred Vogel, originally published in 1952 (676 pages)
📖 A Modern Herbal by M Grieve, originally published in 1931 (912 pages)
I love collecting books. I love reading books. Read as many books and as often as you can. The book by Professor Peel is a new addition. One of my most favourite books is a herbal medicine original text published in 1863. She is beautiful. The information is still valid in 2018!
It is always best to start the day with a healthy breakfast and mindfulness for optimum mental, physical, and emotional health and wellbeing. This can be done anywhere (at home, holidays, local beach or park). I’m currently on the Gold Coast having a time out. Relaxing in the sun. I presented on the topic of MTHFR and Pyrrole Disorder at the NATPRAC Conference yesterday and today is my rest and relax day. It was an awesome conference.
All the best to you. Hope your dreams come true 💫
Cardiovascular and metabolic disease account for a large number of deaths in Australians, and we’re not getting any healthier. As clinicians we’re tasked everyday with making therapeutic decisions based on the best available science for a patient’s individual health circumstances. There is an art to interpreting scientific conclusions drawn from nutritional and lifestyle modifications, which can often be ambiguous and leaving us with more questions than answers. This is where Dr Bradley McEwen’s expertise is invaluable.
In today’s part two podcast, Andrew and Brad expertly navigate the many evidence-based interventions for cardiometabolic syndrome(s) and how to draw out relevant conclusions to make rational clinical decisions.
Cardiometabolic syndrome is a very serious health condition that needs more recognition. Cardiometabolic syndrome is a multifactorial complex condition and is a cluster of abdominal obesity, elevated blood pressure, and elevated triglycerides and fasting plasma glucose. Additionally, there is insulin resistance, chronic inflammation, increased oxidative stress, and a prothrombotic state. There is a higher risk of non-alcoholic fatty liver disease and polycystic ovary syndrome (PCOS).
Out of Australia’s top 20 leading causes of death in 2016, 6 of these can be directly related to cardiometabolic syndrome and another 3 of these diseases have links with cardiometabolic syndrome.
Collectively cardiometabolic syndrome accounts for more deaths in Australia than any other single disease.
Diet and nutrition play a major role in the management of cardiometabolic syndrome. This podcast discusses the impact of cardiometabolic syndrome on health as well as the effect of diet and nutrition, plus more.
Cardiometabolic syndrome needs greater attention. Listen on for more information…
Cardiometabolic Syndrome FX Medicine Podcast Part 1
Also available on iTunes
International Coffee Day ☕️
Coffee has numerous mental and physical health benefits. Coffee should be enjoyed daily with family, friends, or as a time out.
Have a time out. Sit back and relax. Enjoy!
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder in females of reproductive age. PCOS can be described as a complex endocrine condition and is characterised by polycystic ovaries, anovulation, amenorrhoea, hyperandrogenaemia, hirsutism, acne and infertility. All of these characteristics of PCOS affect quality of life and wellbeing.
Metabolic syndrome is diagnosed when any three of the following five risk factors are present: elevated fasting plasma glucose level (hyperglycaemia), elevated triglyceride levels, reduced high-density lipoprotein (HDL) cholesterol level, elevated blood pressure, and increased waist circumference.
Additionally, chronic inflammation and oxidative stress have been associated with cardiometabolic syndrome. Women with PCOS have an increased risk of insulin resistance, glucose intolerance, altered cholesterol and triglyceride levels, inflammation, oxidative stress and impaired endothelial dysfunction, which are indicative of cardiometabolic syndrome.
Nutrition plays a major role in the prevention and management of chronic disease, especially cardiometabolic syndrome.
N-acetyl cysteine (NAC) is an amino acid that contains a thiol group. NAC has numerous cardioprotective properties, including antioxidant and anti-inflammatory actions, improving lipid profile, as well as decreasing oxidative stress and reducing paracetamol toxicity, along with mucolytic and detoxification properties. NAC is one of the precursors of glutathione, which is an important antioxidant.
PCOS and cardiometabolic syndrome are complex health conditions. NAC shows promise in the management of cardiometabolic parameters in women with PCOS, via reducing insulin resistance, blood glucose levels and improving lipid profile. The dosages used in these trials were 1800 mg per day for 24 weeks and a step-wise dosage up to 1800 mg per day (study length three months).
Read on for more info:
The World Health Organization (WHO) estimates that approximately 80% of the world’s population use traditional medicine for their primary health care needs. Most of this therapy involves the use of plant extracts or the active components from plants. Plants have been used for their healing purposes throughout human history and forms the origin of modern medicine. Herbal medicine emphasises the effects of herbs on the whole body and individual body systems (McEwen 2015).
Herbal medicines include herbs, herbal materials, herbal preparations and finished herbal products, that contain as active ingredients parts of plants, or other plant materials, or combinations (WHO 2000). Traditional use of herbal medicines refers to the long historical use of these medicines (WHO 2000).
Speak with a naturopath or herbalist for more information.
McEwen BJ 2015, The Influence of Herbal Medicine on Platelet Function and Coagulation: A Narrative Review, Seminars in Thrombosis and Hemostasis, 41(3); 300-314.
World Health Organization (WHO) 2000, General Guidelines for Methodologies on Research and Evaluation of Traditional Medicine. WHO/EDM/TRM/2000.1
Population-based studies have shown an inverse association between dietary menaquinones (MK-n, vitamin K2) intake, coronary calcification and coronary heart disease risk, suggesting a potential role of vitamin K in vascular health.
Vitamin K serves as a cofactor for γ-glutamate carboxylase, promoting the post-translational conversion of glutamate residues into γ-carboxyglutamate (Gla) in γ-carboxyglutamate-proteins. The γ-carboxyglutamate-residues confer calcium-binding properties needed for the proper functioning of these proteins. The most studied γ-carboxyglutamate-proteins are osteocalcin (synthesised by osteoblasts) and matrix γ-carboxyglutamate-protein (MGP, synthesised primarily by vascular smooth muscle cells).
When vitamin K levels are insufficient, carboxylation proceeds to a lesser extent, resulting in the release of γ-carboxyglutamate-proteins in the circulation as undercarboxylated species. Circulating uncarboxylated osteocalcin and desphospho-uncarboxylated matrix Gla-protein are recognised markers for bone and vascular vitamin K status, respectively. Remarkably, substantial fractions of osteocalcin and matrix Gla-protein circulate as uncarboxylated species in most healthy adults, suggesting that vitamin K insufficiency is widespread in Western society. High levels of uncarboxylated osteocalcin form an independent risk predictor for bone fracture and low bone mineral density. High levels of desphospho-uncarboxylated matrix Gla-protein have been found in people at increased risk for cardiovascular disease and have been associated with arterial calcification and cardiovascular mortality. Osteocalcin and matrix Gla-protein carboxylation can be improved by increased vitamin K intake by diet and supplements.
This study found that consuming a yoghurt drink fortified with low doses of vitamin K (menaquinone-7 (MK-7), daily dose of 56 µg), vitamins C and D, and omega-3 PUFA (EPA + DHA, daily dose of 0.2 g) significantly improved vitamin K status.
Knapen MHJ et al., Yogurt drink fortified with menaquinone-7 improves vitamin K status in a healthy population, J Nutr Sci. 2015; 4: e35.