One of our favorite topics is the growing research on epigenetics and healthy lifestyle. Epigenetics refers to the expression of our genes. Think of each gene in our DNA having an up and down switch that controls whether the gene works a lot or a little. This is a powerful topic because it shows that we can change our genes with simple lifestyle choices like eating well and exercising. We are not slaves to "bad genes".

A recent study on epigenetics found that within just a few hours of exercise, genes involved in muscle oxidation, DNA transcription, and glucose regulation were upregulated (told to "work harder"). Researchers had thought these types of changes were slow to occur, so there is excitement about the speed at which these positive changes happened.

Genes that reduce a diabetics ability to regulate sugar were positively improved with exercise.

The scientists involved noted the important application of their findings to diabetes. Prior research has shown diabetics have an altered expression of these genes in their muscles. They are not as active as they should be. It helps explain why diabetics are less sensitive to insulin and have trouble regulating glucose levels. The same genes that reduce a diabetic's ability to regulate sugar with insulin were positively improved with exercise.

The benefits of exercise for diabetics was clear already, but this new research sheds light on the benefits of exercise at a genetic level. This makes sense. Our bodies are designed to move and be active. When we move our bodies they work the way they are meant to and adapt well to a changing environment. When we don't move our bodies, we're in trouble.

Exercise once for a few hours and your DNA is set for life, right?

So you can exercise once for a few hours and your DNA is set for life, right? Nope. The researchers found that the positive epigenetic changes reversed several hours later. Clearly, regular exercise (not hours a day) is the key to making healthy changes. Expect future research to explore how a long-term exercise program results in long-term epigenetic benefits. For now, get away from the computer and get moving.

R. Barres et al., “Acute Exercise Remodels Promoter Methylation in Human Skeletal Muscle,” Cell Metabolism 15:405-11, 2012.

The media has been ablaze lately with two stories related to the meat you eat, and red meat has ended up on the losing side of a bloody battle. Enjoy this summary of recent events with our view on the topic.

"Pink Slime"
It all started with articles revealing the frequent use of "pink slime" as an unlabeled filler in beef. It's made from fatty meat trimmings left over after other meat cuts have been removed from the cow. The trimmings are heated to about 100 degrees F and spun in a centrifuge to reduce fat. Because these trimmings come from dirtier areas of the cow that are more likely to be contaminated with bacteria, the resulting mix of lean trimmings are exposed to ammonium hydroxide gas to kill bacteria like E.coli and salmonella. The sanitized trimmings are compressed into blocks and sold for use in ground or processed meat.

This cheap filler is added to meat without any labels telling the consumer it's there. You won't find "pink slime" on any ingredient list. The company that makes it calls it "lean, finely textured beef", but you won't find that on the label either. The government doesn't consider the ammonium hydroxide to be an ingredient, and otherwise considers the processed trimmings a "healthy" form of lean beef. What's to label? Lean beef is healthy.

Major grocery stores continued to say "yum."

With an overwhelming sound of disgust (and perhaps regurgitation) from Americans, McDonald's and other fast food chains quickly sent out press releases that they would no longer use "pink slime" as a cheap filler in their meat. Unfortunately, major grocery stores continued to say "yum." A report noted several major grocery stores consider it to be healthy and would continue to add it to their meat without labeling it. The USDA reportedly purchased 7 millions pounds of the "healthy" product and noted it would continue to be a part of school lunches.

It was only a matter of time before the grocery store owners noticed the full disgust of the American public. Most major grocery stores (including Safeway, Kroger, Supervalu, and Giant Foods) now will stop selling "pink slime", but noted they will sell the rest of their current stock. Others including Walmart and Sam's Club noted they will start selling meat without it, but will not stop selling meat with it. The USDA has even stated that schools may choose whether they want to feed their students with the product to keep costs low. Some districts have publicly stated they will no longer feed students "pink slime".

It looks like Americans' backlash is winning this war, but don't expect "pink slime" to completely disappear from the American diet any time soon. And if you're expecting a label now, we wouldn't bet our lean, finely textured beef on it.

Red Meat & Cancer
In other news, research reported the link between consumption of red meat and cancer. An observational study looked at the reported diet of several thousand Americans and their health history over 22-28 years. There were no groups fed meat compared to groups living on veggies. It was simply an observation trying to link health conditions and diet. Researchers noted an increase in cardiovascular disease and cancer death for those eating red meat. Case closed, right?

Not all red meat is created equal.

Not so fast. Not all red meat is created equal. Research has noted a significant nutritional difference in beef raised on a pasture compared to beef raised on a factory farm. Pastured cows eat primarily grass and develop a healthier fat composition. Their meat actually contains more healthy omega-3 fats, which have been reported as good for the heart and brain, among other benefits. It also contains more CLA, a fat that has been linked to a reduced risk of cancer. In contrast, cows fattened up on cheap grains, injected with hormones, and fed antibiotics tend to have much fattier meat and the type of fats in their meat is more harmful. This rather major detail was overlooked in the study.

Based on common sense and quality research, our doctors find grass fed or pasture-raised beef without additives can play a role in a healthy diet. Local farms provide a good source for this healthy meat.

For those unfamiliar epigenetics, this is a growing area of research that has revealed the ability of our lifestyle choices (like eating broccoli) to change the activity of our DNA. It won't change the genes, but it can switch them on or off. The natural phytochemicals in broccoli basically flip a switch in your genes that tells them to grow in a healthier way. Epigenetic research has increasingly shown that our daily habits play a powerful role in determining whether we develop heart disease, cancer, and a variety of chronic conditions. Take control of your health and eat your vegetables.

Common cruciferous vegetables include broccoli, cauliflower, kale, cabbage, and brussel sprouts. Mom was right. These veggies pack a powerful nutritional punch. Try to include them regularly in your diet, especially anyone with an increased risk of cancer. Make sure to eat some of these veggies raw to avoid cooking away the beneficial nutrients. When cooking, using lower heat for a limited time is best. Don't cook them into a mush.

It's hard to keep up with all of the recent health news, so here's a rundown on the latest.

Sleeping Pills Called 'as Risky as Cigarettes'
Study Links Sleeping Pills to 4.6-Fold Higher Death Risk

WebMD recently reported on research that showed a surprisingly high death rate related to taking sleeping pills. Researchers estimate that sleeping pills are linked to 320,000 to 507,000 U.S. deaths each year:

The top third of sleeping-pill users had a 5.3-fold higher death risk. They also had a 35% higher risk of cancer, the study found. "We are not certain. But it looks like sleeping pills could be as risky as smoking cigarettes. It looks much more dangerous to take these pills than to treat insomnia another way," study leader Daniel F. Kripke, MD, tells WebMD. The sleeping pills in question are known as hypnotics. They include newer drugs such as zolpidem (the best known brand name is Ambien) as well as older drugs such as temazepam (the best known brand name is Restoril).

In their latest study, Kripke's team analyzed 2002-2007 data from a large Pennsylvania health system. They obtained medical records for 10,529 people who were prescribed hypnotic sleeping pills and for 23,676 matched patients who were never prescribed sleeping pills. "We think these sleeping pills are very dangerous. We think they cause death. We think they cause cancers," Kripke says. "It is possible but not proven that reducing the use of these pills would lower the U.S. death rate."

You may want to consider alternatives when possible. Natural sleep aids like melatonin were not linked to these risks. Read the full story here on WebMD.

More Evidence Omega-3 Rich Diet May Protect Aging Brain

Medscape Medical News recently reported on research published in the Journal of Neurology that indicates increased omega-3 fat consumption is beneficial for brain health:

New data from the Framingham Offspring Study cohort suggest that higher dietary intake of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) may help protect the aging brain. Results showed that lower red blood cell (RBC) levels of DHA and EPA in late middle age were associated with smaller brain volumes and a "vascular" pattern of cognitive impairment, even in persons free of clinical dementia.

"People with lower blood levels of omega-3 fatty acids had lower brain volumes that were equivalent to about 2 years of structural brain aging," study author Zaldy S. Tan, MD, MPH, from the Easton Center for Alzheimer's Disease Research and the Division of Geriatrics, University of California, Los Angeles, comments in a written statement.

This study, Dr. Tan told Medscape Medical News, "adds to the current body of evidence on the beneficial health effects of omega-3 fatty acids." However, he said, it is premature to make clinical recommendations solely based on this study. "It needs to be validated in other populations and extended to clinical trials, which may be able to provide more specific recommendations."

"With that said, people who are already consuming fish as part of a balanced diet can take stock in the promising findings of this study that omega-3 fatty acid may benefit not only their heart but their brain as well," Dr. Tan said.

The findings were published in the February 28 issue of Neurology. Read the Medscape article here.

If you're not including fish in your diet, add it or add a good quality fish oil to supply your omega-3 fats.

Statin Labels Will Come With New Safety Warnings

CNN reported on changes in labeling for cholesterol medications, which will warn of newly recognized risks:

An entire class of statin drugs will get new labels that alert the public to safety concerns, the Food and Drug Administration announced Tuesday. Statins, which treat cholesterol, now will come with labels that include a warning that the drugs, taken by almost 32 million Americans, can cause memory loss and confusion. The FDA says reports in general have not been serious, and the symptoms subsided when patients stopped taking the medications.

The new labeling will also warn doctors and patients that statins can cause hyperglycemia, an increase in blood sugar levels and increase the risk of Type 2 diabetes.

Amy Egan, deputy director for safety in the FDA's Division of Metabolism and Endocrinology Products, says the agency looked at the adverse events reported to determine the scope of the problem. They can't say what caused the memory loss and confusion, but it seems to be a class effect and a rare event.

While these medications may be helpful for some patients, most see dramatic improvement in a short time in their cholesterol when they eliminate processed food from their diet and eat more whole foods like fruit, vegetables, and good quality fat & protein. Some patients have come to our clinic for aches and pains, and we figured out their painful complaints were related to their cholesterol medication. Once they improved their cholesterol with better eating habits and their physician no longer recommended the medication, most of the muscle aches went away. Read the full CNN article here.