Paleo and Your Bones

Here is one last shot at the Paleo Update – - great as always.     Good people, cutting edge thinking, enviable reputation.   This one is on Protecting the Health of Your Bones.

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www.ThePaleoDiet.com Loren Cordain, Ph.D. Issue: # 2009 – 25/June 19, 2009 Jan, Hello! Welcome to The Paleo Diet Update, an in-depth review of breaking scientific research investigating how what we eat influences our quality of life. The Paleo Diet refers to the diet that was available to our Paleolithic ancestors over a period of time that accounts for approximately 99% of human evolution. Thus, the Paleo Diet provides the best nutritional guideline to support optimum fitness and reduce disease because it is most closely aligned with our genetic makeup. After digestion and metabolism, foods release acidic or basic substances into the circulatory system. With a heavy reliance on fruits and vegetables, our hunter-gatherer ancestors maintained a net-base-producing diet. In contrast, modern diets tend to be net-acid-producing with heavy reliance on dairy products and cereal grains and few servings of fruit and vegetables. The Paleo Diet offers the net-base balance needed to reduce the risk of kidney malfunction, osteoporosis, age-related muscle wasting, kidney stones, hypertension, and exercise-induced asthma. In this issue, we’ll look at what causes osteoporosis and how the Paleo Diet can provide optimum bone density. We’ll also share suggestions for Paleo athlete snacks to provide fuel for training. Enjoy.	Loren Cordain, Ph.D. In This Issue Protecting the Health of Your Bones Paleo Athlete Snacks: Fuel for Training News and Upcoming Events Our Recommendations
Protecting the Health of Your Bones by Pedro Bastos
Although people in the United States have one of highest calcium intake rates worldwide, they still have one of the highest rates of bone de-mineralization. A reduction in bone mineral density or osteoporosis not only increases the risk of bone fracture, but has also been associated with many other diseases and disorders.1 The National Osteoporosis Foundation estimates that 44 million Americans, or 55 percent of the people over 49, are at risk for osteoporosis. It’s true that osteoporosis largely affects seniors, but it can be present at any age. It’s been called the silent disease since no pain or symptoms accompany it. Most of the nutritional guidelines for osteoporosis rely on calcium supplementation or the consumption of calcium-rich foods such as milk, but, as Americans have proven, bone mineral content is not just dependent upon calcium intake. Bone mineral health depends upon vitamin D status,2 physical activity,3 micronutrient intake4-7 (including not just calcium, but also magnesium, zinc, copper, folic acid and vitamin K, B2, B6 and B12), protein intake (it increases intestinal calcium absorption8,9 and has an anabolic effect on bone,8 particularly in the context of a net base yielding diet),10 omega-6/omega-3 ratio,11,12 and the glycemic load/insulinotropic effect of the diet (high blood insulin levels cause calcium loss).13 Moreover, when we talk about calcium balance, it should be pointed out that calcium intake is only part of the equation. We also have to consider calcium excretion, which can be increased by a diet that chronically elevates blood insulin levels13 (such as a diet composed of high glycemic load foods, such as sugar containing foods, potatoes and many grain based products,14 and by milk and fermented milk).15-19 Calcium excretion is also increased when people eat a net acid yielding diet, which is key to bone health. After the nutrients in the foods we eat are metabolized, they report to the kidneys as either acid or base.20 If the diet yields a net acid load, the acid must be buffered by the alkaline stores of base in the body,21 such as calcium salts,22 which are released from bone and then eliminated in the urine, gradually leading to osteopenia21 (low bone mineral density) and eventually to osteoporosis. Acid producing foods include hard cheeses, cereal grains, meats, fish, eggs20 and salted foods.23 Fruits and vegetables are the only alkaline, base-producing foods.20,21 Energy-dense, nutrient-poor foods (such as separated fats and oils and refined sugars), although they have a neutral effect in terms of acid-base balance, displace fruits and vegetables, and hence contribute to the diet’s net acid load.24 Because the average American diet is overloaded with grains, cheeses, salted processed foods, fatty meats, refined sugars and separated fats and oils at the expense of fruits and vegetables, virtually everyone in the U.S. consumes a net acid yielding diet,24 which leads to bone de-mineralization.21,22 Replacing hard cheeses, cereal grains, processed foods and refined sugars and separated fats and oils with plenty of vegetables and fruits can bring the body back into acid/base balance,24 which naturally brings it back into calcium balance, and has numerous other health benefits.21 The Paleo Diet recommends an appropriate balance of acid yielding and base yielding foods, including lean meats, fish, seafood, nuts, fruits, and vegetables. We believe that this way of eating combined with proper exercise3 and optimization of vitamin D status2 (either through sun exposure or supplementation) affords protection from osteoporosis in otherwise healthy individuals, because it: Provides all the micronutrients25 (including calcium, which can be obtained from green leafy vegetables of the large genus Brassica, in the mustard family. This includes broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi and mustards); Encourages the intake of plenty of fruits and vegetables to become net-base yielding. It is important to mention that green leafy vegetables are net base yielding and milk, yogurt and cheese are net acid yielding;20,24 Is high in protein; Provides a high intake of omega-3 fatty acids and warns against excessive omega-6 intake; Has a low glycemic load and avoids dairy products. Remember that milk, fermented milk and yogurt elevate plasma levels of insulin as much as white bread,15-19 making green leafy vegetables (again) a safer source of calcium. This summer, you have another reason to enjoy your bone-building garden greens more than ever! Next time, we’ll look at the health implications of the increasing intake of legumes in modern diets. We’ll also share how to make homemade smoothies – a quick snack you can eat on the go.
Paleo Athlete Snacks: Fuel for Training by Nell Stephenson
Having just completed our first round of The Paleo Diet Implementation Program, it’s become very clear to me how many athletes there are who’ve begun to eat a Paleo Diet, but are concerned that it may not provide enough fuel for training. Being an endurance athlete myself, I can promise firsthand that it does! It will require more preparation since you’re not likely to find baked yams with salt in your local mart. You’ll fare much better in your training, racing and recovering than if you were to default to the commonly available sports bars, made with whey, grains and all sorts of other “interesting” non-Paleo food ingredients. The following are some of my favorites. For a complete listing of why these are favorites, review sections on what to eat before, during and after training around the time of a training session in The Paleo Diet For Athletes. Natural, unsweetened applesauce with plain egg white protein powder and a sprinkle of salt Baked yam with hard-boiled egg whites (I’ll give the yolks to the dogs as I prefer a light meal of protein and carbs only if workout session is going to follow immediately and I don’t have time to digest the fat) and again, a touch of table salt Bananas – either fresh or sliced, and then frozen. There’s not a time I enjoy a banana more than after a workout session! Pineapple – again, right after a workout is a perfect time for this fruit. Pineapple (and papaya and mango) contain bromelain, an enzyme that aids in digestion and helps to settle the stomach. That’s quite handy for those hard sessions when you’ve pushed your limits, and ended up feeling a touch of nausea! Dried fruit – the best time to eat this higher-in-sugar snack is right after a session when your muscles are screaming for carbohydrate to repair and refuel for your next session. Cantaloupe – a great source of potassium, even higher than bananas! Finally, I can’t omit the essential: the recovery drink recommended in Paleo For Athletes, “Homebrew.” It’s superior to anything you’re going to find commercially available, and it contains fruit, protein and salt. You’ll never tire of it, as you can always vary which fruits you use to keep it interesting. If you haven’t committed to being 100% Paleo for fear that it won’t support your athletic endeavors, again, I promise you, it will. Train Hard Paleo Athletes!
News and Upcoming Events
Loren Cordain on National Portuguese TV: On June 14, Portuguese National TV included a segment with Loren Cordain. It can be found, in Portuguese, at http://tinyurl.com/ljohs5. Losing weight linked to vitamin D: A new study found that Vitamin D levels in the body at the start of a low-calorie diet could predict whether weight loss would be successful. Unlike most of us today, our Paleolithic ancestors got their vitamin D directly from sunlight. Unfortunately, Vitamin D it is not available naturally in many foods. Because Vitamin D is important not only to improve weight loss, but also to prevent disease as well, it is one of the few supplements that we recommend most people take. The TV series “Food Investigators” features the Paleo Diet: The episodes can all be viewed in June online at: www.sbs.com.au/foodinvestigators.
Our Recommendations
The Dietary Cure for Acne has been shown to eliminate acne in just a matter of weeks: With this program, you don’t have to buy medications, creams, masks, etc. With this program, you avoid any risk of drug side effects, and you get all the benefits of healthy nutrition, including optimizing your weight, improving your energy, and reducing your risk of a long list of diet-related diseases. “I quit my medication the day I started the acne diet and since then my skin has steadily improved over the past two months. I have had minimal breakouts, inflammation has gradually decreased, and my skin is clearer now than it has been since pre-high school.” Mathew With 174 scientific references, The Dietary Cure for Acne explains all four causes of acne, and is the only program shown to clear acne blemishes in a human clinical trial. It has been shown to break the acne cycle even after decades of failure, as Nick found: “After 10 days, my skin is completely clear for the first time in 40 years, and maintaining my ideal weight is far easier.” Nick The Paleo Diet has helped people solve critical health problems without risking drug side effects: Professor Loren Cordain, widely acknowledged as a leading expert on the diet of our Paleolithic ancestors, shares his in-depth understanding of the dramatic health benefits derived from optimum nutrition. The book is filled with examples of modern hunter-gatherer societies virtually free of the epidemics of life-threatening diseases that plague modern society. Here’s an example of how the Paleo Diet has been life enhancing: “I just want to let you know how incredibly grateful I am for your research…I’ve been following the plan for well over a year now and have never looked or felt better. Headaches, allergies, and skin problems that used to constantly plague me have vanished and people constantly comment on my “radiant appearance.” The Paleo Diet combined with an excellent exercise program (CrossFit) has allowed me to effortlessly optimize my body composition. I’ve stabilized at a lean (single digit body fat)/muscular 160 lb (I’m 5′6″). My workout performance continues to increase as well. The benefits have extended to my family as well. In the past couple of months, I’ve managed to get my mom and dad on the wagon and they have both experienced enhanced health and vitality. The plan has helped to alleviate aches and pains and is providing a route for my mother to get back to her ideal weight. Both of them are also experiencing higher levels of energy and greater resistance to fatigue. Needless to say, the plan has been a panacea for all involved.” Jonathon The Paleo Diet Implementation Program started yesterday, June 18th, but you can still join at the last minute: It’s one thing to read about how nutrition can help you lose weight, overcome disease and accomplish athletic goals. Actually searching through grocery stores, knowing when to use olive versus flaxseed oil, and understanding the acid-base balance that fights disease may take a little more effort. That’s why people are joining together for six weeks of live Q&A with Pedro Bastos, Jess Kuzma, Chris LaLanne, Dr. Loren Cordain, and me, Wiley Long. The Implementation Program also includes a discussion forum to enable you to connect with your fellow participants. You’ll receive an 80-page binder filled with step-by-step instructions on how to implement this optimizing diet. It will make not only make shopping and preparing meals easier and quicker, but will also provide: ·   63 easy-to-follow recipes ·   180 meal ideas ·   Tips to make dining out and traveling easier ·   30 days of meal plans, including weekly grocery shopping lists and meal plans Here’s how Joyce has overcome scleraderma with the Paleo Diet: “I have been following the Paleo diet for over two years and have achieved great success. I live in the greater Los Angeles area and was diagnosed with scleraderma over eight years ago. The disease is fast moving to harden the skin and internal organs. Two rheumatologists and one cardiologist have been following my progress or lack thereof. Two years ago my sister-in-law, a nutritionist familiar with the Paleo Diet recommended it based on hers and my brother’s success. I started cold turkey…after advising my doctors of my decision. After two weeks, there was marked improvement in my skin and nails. I continued to gain energy and lose weight. My goal was to feel better and that has certainly been achieved. I weighed over 225 when I began and have continued to lose weight down to 147. This is a way of life for me and my husband and I will never knowingly eat any other way. When scleraderma was diagnosed my pulmonary function was tested at less than 50%. Last week, I was tested and reported normal (for age 69). I would like to improve more and will continue my 2-mile walks and other exercise to do so. My rheumatologists were very pleased with my progress and they spent a long time last week examining me and brought in three other doctors working with them to ask me questions and check me out.” Joyce As soon as you sign up, you can listen to the mp3 of the first call.  We’ll rush the binder to you, and get you caught up with the rest of us.  To take control of your own health, register for the June 18th Paleo Diet Implementation Program.  The program comes with a full money-back guarantee.
Follow Up and Feedback
In this new section of our newsletter, we’ll occasionally print questions, feedback, criticisms, and responses. We’d like to share a letter we received regarding our article on Pregnancy, Young Children and the Paleo Diet. In this article, we wrote “For the Western mother, weaning at age 3 is impractical, but weaning should be delayed as long as possible (preferrably at least 1-1.5 years).” Jennifer wrote that she disagreed with this and here are her reasons below. Thank you Jennifer for sharing your experience and information about nursing. “I would disagree with this statement. It’s not that it is impractical, but that it is often discouraged by societal factors. I managed to nurse my son until he was 4 years old, simply because we set up his bed (in various forms) adjacent to ours from day 1. Before you assume that I stay at home, let me assure you that I am most definitely a full-time working mom. He has been in daycare, full days, since he was 4 months old; until he was 13 months old, I pumped and sent bottles. When he moved from the infant room to the young toddler room, he chose not to drink milk from bottles any more – in fact, he won’t drink milk of any sort now. He still nursed lots in the evening and on weekends. Most mothers, however, are often not aware that nursing for so long can remain beneficial for young children (and mothers as well). It is certainly a convenient and easy way to avoid those meltdowns that 2 year olds and 3 year olds have! I’m always a little saddened when I hear that a mother has stopped nursing, saddened because I know how much joy a child has nursing. Nursing an older child (even one with a lot of teeth!) is so different from nursing an infant – it’s an entirely different relationship and the mothers who give up nursing early miss out on this later aspect of a nursing relationship. I would direct you to the work of Kathy Dettwyler, http://www.kathydettwyler.org/ – an anthropologist who studies extended breastfeeding, for some insightful information.” Jennifer Talk to you next week! To your optimum health, Wiley Long, M.S., Nutrition and Exercise Science Editor References: 1. Simonelli, C et al. (July 2006). ICSI Health Care Guideline: Diagnosis and Treatment of Osteoporosis, 5th edition (PDF). Institute for Clinical Systems Improvement 2. Holick MF, Chen TC. Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr. 2008 Apr;87(4):1080S-6S 3. Borer KT. Physical activity in the prevention and amelioration of osteoporosis in women : interaction of mechanical, hormonal and dietary factors. Sports Med. 2005;35(9):779-830 4. Sojka JE, Weaver CM. Magnesium supplementation and osteoporosis. Nutr Rev. 1995 Mar;53(3):71-4 5. Abrams SA, Griffin IJ. Microminerals and Bone Health. In Holick MF, Dawson-Hughes B. Nutrition And Bone Health. Humana Press, 2004, pp 377-387 6. Cockayne S, Adamson J, Lanham-New S, Shearer MJ, Gilbody S, Torgerson DJ. Vitamin K and the prevention of fractures: systematic review and meta-analysis of randomized controlled trials. Arch Intern Med. 2006 Jun 26;166(12):1256-61 7. Pols H, Yazdanpanah N, van Meurs J. Homocysteine, the vitamin B complex family and bone. In Burckhardt P, Heaney R, Dawson-Hughes B. Proceedings of the International Symposium on Nutritional Aspects of Osteoporosis, 4-6 May 2006, Lausanne, Switzerland. Elsevier, 2007, pp 151-157 8. Kerstetter JE, Gaffney ED, O’ Brien O, et al. Dietary Protein increases intestinal calcium absorption and improves bone balance : An hypothesis. In Burckhardt P, Heaney R, Dawson-Hughes B. Proceedings of the International Symposium on Nutritional Aspects of Osteoporosis, 4-6 May 2006, Lausanne, Switzerland. Elsevier, 2007, pp 204-216 9. Dawson-Hughes B. Protein intake and calcium absorption – Potential role of the calcium sensor receptor. 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Cordain, l.; Eades, M.R.; Eades, M.D. Hyperinsulinemic diseases of civilization: more than just syndrome X. Comp Biochem Physiol Part A; 136:95-112, 2003 15. Gannon MC, Nuttall FQ, Krezowski PA, Billington CJ, Parker S. The serum insulin and plasma glucose responses to milk and fruit products in type 2 (non-insulin-dependent) diabetic patients. Diabetologia. 1986 Nov;29(11):784-91 16. Holt SH et al. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997 Nov;66(5):1264-76 17. Ostman EM, et al. Inconsistency between glycemic and insulinemic responses to regular and fermented milk products. Am J Clin Nutr 2001;74:96 -100 18. Liljeberg Elmstahl H & Bjorck I. Milk as a supplement to mixed meals may elevate postprandial insulinaemia. Eur J Clin Nutr 2001; 55:994-999 19. Hoyt G, Hickey MS, Cordain L. Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk. Br J Nutr. 2005 Feb;93(2):175-7 20. Remer T, Manz F. Potential renal acid load of foods and its influence on urine pH. J Am Diet Assoc 1995;95:791-797 21. Frassetto L. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Search&itool=pubmed_AbstractPlus&term=%22Frassetto+L%22%5BAuthor%5D>, Morris RC Jr. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Search&itool=pubmed_AbstractPlus&term=%22Morris+RC+Jr%22%5BAuthor%5D>, Sellmeyer DE http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Search&itool=pubmed_AbstractPlus&term=%22Sellmeyer+DE%22%5BAuthor%5D>, Todd K http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Search&itool=pubmed_AbstractPlus&term=%22Todd+K%22%5BAuthor%5D>, Sebastian A http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Search&itool=pubmed_AbstractPlus&term=%22Sebastian+A%22%5BAuthor%5D>. Diet, evolution and aging–the pathophysiologic effects of the post-agricultural inversion of the potassium-to-sodium and base-to-chloride ratios in the human diet. Eur J Nu tr. 2001 Oct;40(5):200-13 22. Barzel US. The skeleton as an ion exchange system: implications for the role of acid-base imbalance in the genesis of osteoporosis. J Bone Miner Res 1995; 10:1431-1436 23. Frassetto LA, Morris RC Jr, Sebastian A. Dietary sodium chloride intake independently predicts the degree of hyperchloremic metabolic acidosis in healthy humans consuming a net acid-producing diet. Am J Physiol Renal Physiol. 2007 Aug;293(2):F521-5 24. Frassetto L.A., Morris Jr R.C., Sebastian A. A practical approach to the balance between acid production and renal acid excretion in humans. J Nephrol. 2006 Mar-Apr;19 Suppl 9:S33-40 25. Cordain L. The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. J Am Nutraceut Assoc 2002; 5:15-24