Dr. Reese’s Bits and Pieces
October 2016 Newsletter
October is usually a great month with nice weather mostly until it snows on Halloween. Well, not the last 5-6 years when it’s been in the 50’s and 60’s instead. Never seemed to be that nice when I was taking my kids out on Halloween night in our winter or rain coats. Don’t get lulled into thinking that is the new normal because I’m sure the snowy Fright Nights will return.
Fall is also the time when the big flu shot campaign starts. Every year I’m asked my opinion about whether someone should get one. I can’t tell you what to do with drugs, aspirin, flu shots or vaccinations but I will tell you that I don’t shot that crap into my body. The best flu shot is a daily shot of 5-10 thousand IU’s of vitamin D to strengthen your immune system and protect you from the flu.
Sunlight and D
As the earth tilts farther from the sun, the angle of the sun’s rays are such that very little ultraviolet light reaches us in the northern latitudes. Even if you are sunbathing naked in your backyard, you won’t be getting a suntan on your goosebumps and you won’t be making any vitamin D. Now reflected rays off of snow will tan and burn your skin as most skiers know. Since most of their body is covered, the vitamin D production is minimal so most adults need about 8-10 thousand IU’s of vitamin D throughout the winter and 4-5 thousand IU’s in the fall and spring. Smaller bodies need a lower dose.
Most blood tests I see show that people are deficient in vitamin D. Only a handful of thousands of tests have been high and about 10-15% are in normal range. Even in the summer in places like San Diego and Hawaii, 68-70% of the people tested had low vitamin D.
Vitamin D has been proven in many clinical studies to protect you from as many as 30 different types of cancer, heart disease, autism, MS and Alzheimer’s. There are now studies showing that vitamin D actually helps slow cancer from spreading. Sadly, most oncologist never test their patient’s vitamin D levels.
Some people have a hard time keeping their vitamin D levels up due to genetic defects in their vitamin D receptors. Autoimmune diseases are noted for this complication and needs an emulsified form to better absorb it. With all the benefits, it’s a good idea to keep your levels in a high normal range above 60 on your blood test.
October is a great month to work on losing all that fun vacation weight you put on over the summer. The beach and pool parties are over and you can save the beer and chips for Bronco games on the weekend. Since there are no major eating holidays until the end of November (skip the Halloween candy), you can lose that summer weight over the next 6-8 weeks.
The best book I’ve seen for understanding how to eat is Wolcott’s book, The Metabolic Typing Diet. People are either carb, mixed or protein types. There is a quiz in the book or on Mercola.com that you can take to help you decide what metabolic type you are. My general rule of thumb is: if you have a weight problem, you are eating (or drinking) foods that don’t agree with you. Many people eat too many carbs like sugar, alcohol and grains.
Dr. Atkins and his Atkin’s Diet made ketosis a commonly known word in the 70’s. He was all about a low carb diet to get your body to burn fats or ketones instead of sugar. This got you to lose weight but you didn’t have to count calories; only grams of carbs. There were 4 phases to the diet and the Induction or first phase of the diet was the most carb restrictive. The selling point was to eat all the fat and cream you wanted and not rabbit food and you could still lose weight. Fat is what gives food it’s flavor.
The Ketogenic Diet actually preceded Atkins and Paleo by decades and was found to be successful in treating epilepsy. Once the body was in ketosis, the seizures would stop and stay gone for as long as they stayed on the diet. After 1-2 years of eating like that, many of the patients could start to raise their carb intake slowly to a level of about 50-70 grams of carbs per day.
Now research is showing that a ketogenic diet has the effect of starving cancer cells who love sugar to help them thrive and spread. It also helps with Metabolic Syndrome, insulin resistance and Alzheimer’s Disease. The diet requires high consumption of healthy fat, moderate amounts of protein and very low carbs. A common misconception is that you are supposed to eat large amounts of protein but it really is a high fat diet. Too much protein in your diet will get converted into sugar. The carbs that are allowed are low glycemic veggies that grow above the ground. Root veggies and grains are avoided for a while until you are clearly in ketosis for several weeks.
Ketosis is not the same as keto-acidosis caused by high blood sugar in diabetics. When you have a runaway blood sugar problem you will develop keto-acidosis which creates extremely high levels of ketone. No ketogenic diet or fasting can great that level of ketones in the blood.