May 8, 2008

Dear Friend,

The idea that your health is largely determined by your genes is a common misconception. In fact, genetic testing has practically become routine. It’s no surprise that the pharmaceutical companies are jumping on the bandwagon, developing medications to treat conditions you’re “predisposed” to develop later in life—regardless if you ever really will.

The danger in this mindset is that genetics do not dictate your destiny! Just because a disease runs in your family doesn’t mean it’s in the cards for you. The good news is, you have a lot more control over your health and longevity than you may think.

Let’s take a look at three diseases we’re often told are determined by genetics and discuss what you can do to dramatically slash your risk of developing these conditions.

Alzheimer’s Disease—It’s Never Too Early for Prevention

Alzheimer’s disease may have a strong genetic link—but it’s a disease that you can absolutely outsmart. You just have to know which risk factors to watch out for, and be proactive about prevention.

• Watch Your Blood Pressure and Cholesterol: Many people don’t realize it, but high blood pressure and cholesterol can increase your risk of developing Alzheimer’s. You can reduce your risk by eating a high-fiber, low-fat diet—including cold-water fish that are rich in omega-3 fatty acids.
  
  
• Raise Your HDL Cholesterol: Harvard researchers found a significant link between high HDL cholesterol levels (over 60 mg/dL) and reduced risk of Alzheimer’s disease. The best ways to raise your HDL cholesterol are to exercise, avoid trans-fatty acids, and eat more soluble fiber.
  
  
• Take Vitamin C: Your brain contains 15 times more vitamin C than other organs in your body, and it’s vital for memory and mental function. Supplement with a minimum of 1,000 mg of vitamin C every day.
  
  
• Reduce Your Homocysteine: Studies show that people with the highest homocysteine levels have a 4.5 greater risk for Alzheimer’s than those with the lowest levels. Reduce your homocysteine by taking at least 800 mcg of folic acid, 150 mcg of vitamin B12, and 75 mg of vitamin B6 every day.
  
  
• Try These Herbs: Ginkgo biloba and vinpocetine, derived from the lesser periwinkle plant, improve blood flow to the brain and facilitate the delivery of oxygen and glucose to the brain cells. Both of these herbs have been shown in clinical studies to improve age-related memory impairment. Suggested doses are 100 mg of ginkgo and 10 mg of vinpocetine.

Diabetes: 5 Ways to Slash Your Risk

Diabetes is a silent stalker, and if you’re over 45 and overweight, you’re a prime target. But even if you have a family history of diabetes, or are flirting with high blood sugar, there’s still plenty you can do to prevent the disease.

• Lose Excess Weight: Many people know being overweight contributes to diabetes, but they don’t know why. The reason is that excess fat makes your cells less sensitive to insulin.
  
  
• Get Rid of the “Spare Tire”: Not all fat contributes to diabetes in the same way. The biggest problem is visceral adipose tissue (VAT), the fat around the waistline otherwise known as a potbelly. It’s more metabolically active than fat stored elsewhere, and can directly contribute to blood sugar problems.
  
  
• Exercise: Every minute you exercise helps lower your risk of diabetes, heart disease, and a variety of other health concerns—even for those at high risk. Stop making excuses and get out there and be active. If you’ve been sedentary, talk to your doctor before beginning an exercise program.
  
  
• Take Magnesium: Magnesium isn’t just for heart disease. Two long-term studies from Harvard show that magnesium helps prevent type 2 diabetes. Make sure you’re taking 500–1,000 mg a day.
  
  
• Eat More Beans: Chinese and U.S. researchers discovered a link between eating legumes and diabetes prevention. They found that people who ate the most beans had a 38% lower risk of developing the disease. Furthermore, those who regularly ate soybeans slashed their risk almost in half!

Heart Disease—Risk Factors You Can Reverse

Heart disease is the number 1 killer in this country, and for many people a heart attack is the first symptom of the disease. Fortunately, you can absolutely prevent heart disease, even if you’re at high risk—and you don’t need powerful prescription drugs or surgery to do it.

• Keep an Eye on Cholesterol: Get regular physical exercise, which helps to raise your protective HDL cholesterol. A half-hour four or five days a week is ideal. I also recommend high doses of niacin (vitamin B3), which has been shown to both decrease LDL and increase HDL levels. I usually start patients with 500 mg twice a day, and work up to a total of 1,500–2,000 mg a day. Do this under the supervision of your doctor, though, so he can monitor your response—high-dose niacin can impact blood sugar control, and shouldn’t be used by people with liver disease.
  
  
• Eat a Low-Fat Diet: Numerous studies have shown that a low-fat diet can not only help prevent heart disease, but can also help reverse it. I recommend a diet rich in fruits, vegetables, and legumes, along with lean protein sources such as chicken and fish. Avoid overly processed foods, refined sugars, and excess salt.
  
  
• Keep Your Homocysteine in Check: High homocysteine may contribute to heart disease. In addition to the B vitamins I recommended above, you can also add trimethylglycine (TMG) to your supplement regimen. The recommended dose is 1,000 mg daily. Look for it in your local health food store.
  
  
• Avoid Vitamin C Deficiencies: The late Linus Pauling, PhD, found that vitamin C deficiencies and heart disease often go hand in hand. If you are at risk for developing heart disease, gradually build up to a daily intake of 3,000 to 6,000 mg, divided into two or three doses.
  
  
• Protect Your Arteries From Free-Radical Damage: Vitamin E helps protect your arteries from free-radical damage. To significantly reduce your risk of heart attack, I recommend taking 400 to 800 IU of vitamin E daily.
  
  
• Reduce Stress on Your Heart: Magnesium has many functions, one of the most important being that it relaxes the muscles of the artery walls and reduces stress on the heart muscle. To prevent a magnesium deficiency, aim for 500 to 1,000 mg per day.

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This advice is just the tip of the iceberg. There are many other steps you can take to prevent diabetes, Alzheimer’s disease, and heart disease—more than I can cover in one e-mail.

The best way to get all of the latest health information and advice is in my monthly newsletter, Health & Healing. The June issue is hot off the press and you won’t want to miss my exposé on conventional medicine’s obsession with cholesterol-lowering statin drugs or my top tips for putting an end to back pain—without drugs or surgery. If you’re not already a subscriber, you can click here to find out more.

Yours in good health,

Julian Whitaker, MD

In Today’s Health Update

1. Your Most Important Daily Health-Booster
2. Warm Weather Alert: Don’t Forget the Water

Your Most Important Daily Health-Booster
For overall good health and longevity, make sure your body isn’t lacking any essential nutrients. Forward Plus Daily Regimen gives you all the vitamins, minerals, and other nutrients Dr. Whitaker recommends to gain and maintain optimal health, throughout your lifetime. And the best news is that it comes in two easy-to-take packets a day!

Warm Weather Alert: Don’t Forget the Water
While drinking water is important year-round, it’s especially crucial during the warm summer months. Remember, thirst may mean your body’s already dehydrated—so drink enough to keep thirst at bay. With all of the recent health alerts about our drinking water supply, it’s more critical than ever to make sure the water you drink is clean and pure. For Dr. Whitakerís top clean water recommendations, click here.

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