Ross Walter Nutritionist and Naturopath health articles and blog

Are fish oil and vitamin D supplements good for you?!

22/11/2018

This article is another example of how good quality scientific methods in research studies can be deliberately misused or manipulated to return a biased result, which then causes confusion amongst the public, in the media and in scientific circles.

A Harvard trial (called the VITAL study) studied almost 26,000 men and women taking supplements of vitamin D3 or omega-3 fish oil or both, to investigate any benefits in reducing the risks of cancer, heart disease or stroke. Despite overwhelming other evidence that both these nutritional supplements have shown anti-inflammatory benefits against these and other chronic diseases, this study concluded that neither supplements had any "significant" benefits against these chronic conditions.

The key word here is "significant". They arrived at this conclusion despite their calculated and stated 17-25% reduction in cancer risk from taking the vitamin D3 supplement! Their data said it DID have a benefit, yet their conclusion said it didn't! Great science there.

At least they did say that vitamin D3 was well tolerated, and people had few, if any, side effects. You can't say that about any pharmaceutical drug...

As for the omega-3 supplement, they noted an 8% reduction in risk for heart disease, which they again said was "not significant". But interestingly a subgroup DID see a very significant reduction in heart disease risk, being African Americans, who had a 19% reduced incidence of heart events or up to 77% reduction in heart attacks. Not significant?! Sure, nothing to see here, move along now...

How was the science manipulated to give their results as offering "no benefit", despite their data to the contrary? They simply did not use therapeutic doses of the vitamin D or omega-3 supplements! Simply by testing people on small or sub-optimal doses of the supplements, they produced results which didn't show a large benefit, or at least, not large enough for them to be "significant"!

Do I recommend vitamin D3 and omega-3 supplements? Yes, absolutely! But there are several things to keep in mind about this:

1) the quality of the product and ingredients. Not all vitamin D or fish oils are the same. There's a huge difference in quality and ingredients (and therefore, a difference in results) between cheap retail products and practitioner branded products
2) the dosing of the products. The dosing on retail products is simply a deficiency-preventing dose, similar to what was used in this study. For treatments of chronic health conditions, a therapeutic dose is needed for best results!

There are many good quality scientific studies on vitamin D and fish oils for their anti-inflammatory benefits for the prevention and treatment of chronic diseases, but their results are often negated by poor quality, poorly designed, and often biased studies paid for or "sponsored" by a group or company with a vested interest in the result. Even the editors of leading scientific journals have said in the media that up to 75% of studies are fake, manipulated or poorly designed.

On top of this all is the media's ability to misinterpret and sensationalise any result, both good or bad, to sell their news, which simply confuses people even more.
It's a shame that science can be bought, manipulated, or abused in this way.

I will keep taking fish oils and vitamin D supplements myself, and recommending them, because good quality scientific studies do show benefits, and I see this in myself and my clients too!

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Cold and flu prevention 2018 (Part3)

2/7/2018

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As mentioned in a recent article of mine, according to scientific studies looking at the infection rate of the flu virus, only about 20% of people get the flu even when deliberately exposed to the virus or from being in very close proximity to those infected with it.

So what protects you from flu - your immune system! This is why 80% of people won't get flu even when in very close contact with those who are infectious. You may only get symptoms of an infection when your immune defences are down and the infection gets on top of your immune system.

Your immune system has 2 main parts - the innate immune system and the adaptive immune system. The innate immune system is mostly found in your respiratory and digestive tracts, but also reproductive and urinary tracts too. The white blood cells of your innate immune system find and destroy foreign microbes which are recognised as not being "self". These immune system cells are non-specific, meaning that they find and fight any foreign invaders, and especially those which haven't been encountered before.

The adaptive immune system develops from the innate immune system, so that the adaptive immune cells can "learn" about the newly encountered microbes, and develop antibodies to them for longer-term protection and a quicker immune response when the microbes are found in the future.

Another problem with the flu vaccine is that this bypasses the innate immune system, as the simulated "infection" starts in the muscle where the injection occurs, and not in the respiratory tract where the innate immune system would normally start the healing process. Because of this, the innate immune system doesn't trigger the normal "learning" about the flu virus to produce permanent or even long-term memory against the infection. As a result, the flu vaccine's attempt at "immunisation" or developing an immunity only lasts a few months at most. In a real flu (or other microbial) infection, the innate immune system triggers the adaptive immune system to develop antibodies and learn for a PERMANENT immune response against the infection. In this instance, the adaptive immune system will never forget how to respond to a particular natural infection, unlike what happens with a flu vaccine.

When many other published studies show little or no benefit to the flu vaccine in terms of duration or severity of flu symptoms compared to people who don't get the flu vaccine, you have to wonder why there's such a push for everyone to get this shot...

The Cochrane review studies, which are the highest form of published research, show that the flu vaccine only reduces the flu infection rate by 1%, or in other words, only one person in 100 actually benefits from the vaccine. Another Cochrane study found that the flu vaccine only had a modest effect on time off work (1 day difference) and had no effect on hospital admissions or complication rates compared to those who did not get the flu vaccine. This study also reported that "reliable evidence on influenza vaccines is thin but there is evidence of widespread manipulation of conclusions and spurious notoriety of the studies", and "Studies funded from public (ie, independent) sources were significantly less likely to report conclusions favourable to the vaccines". Meaning that there is a lot of bias in pharmaceutical industry studies reporting "benefits" to the flu vaccines.

Other studies I referenced in a previous article suggests that the flu vaccine actually causes more respiratory infections (viral as well as bacterial), which can spread and infect more people.

You are much better off preventing flu by:
1) Improving your nutrition intake and lifestyle factors, which can boost your immune system
2) Improving hygiene during winter - washing hands more, and not touching your eyes, mouth or nose
3) Improving your vitamin D levels with more safe sun exposure, or vitamin D3 supplements during winter. Remember, "Vitamin D is the key" to prevention and treatment of flu!

Stay healthy this winter!

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COLD & flu prevention (part 4) - the main cause is...

9/7/2016

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Here is part 4 of my recent "cold and flu prevention" article... enjoy! (please see parts 1-3 in other articles below)

The key to staying healthy this coming Winter is prevention and preparation!
Why do we get more colds and flu in Winter? I have heard doctors/GPs saying that we get more because there are more bugs going around in Winter, or they are more active. That is nonsensical and goes against the laws of physics! Viruses (which cause colds and flu) and bacteria are all around us, on us and in us all the time! We only get ill when our immune systems are not functioning well to stop them replicating out of control to cause illness.
The real answer to why we get more infections in Winter is very simple, and can be answered with further questions. What is the difference between Summer and Winter? The temperature, caused by the sun being further away and a shorter amount of daily sunlight! What does this have to do with colds and flu? Well, in Summer there is more sunlight and we spend more time outside in the sun, the opposite of Winter. Your body makes vitamin D from direct sunlight exposure on your skin, and vitamin D is a MASSIVE immune system booster, antioxidant and hormone, all required for many health benefits!
In Winter, you generally spend less time outside because it's colder, and with less skin exposed to sunlight (needed to make vitamin D), and the majority of people in Winter are deficient in vitamin D. The further from the equator you are, the more difficult it is to get enough from vitamin D in Winter. Therefore your immune system will not be functioning optimally to prevent colds, flu, cancer and many other infections or health conditions. Further adding to a lowered immune system function are a poor diet, stress, lack of exercise, exposure to toxins and chemicals, poor sleep, lifestyle and other factors.
Much scientific research proves that a vitamin D deficiency is THE major cause of colds and flu in Winter, because of a reduced immune system function. In Winter you need to spend about 3 times as much time in the sun to get the same amount of vitamin D as in Summer.
In an American Journal of Clinical Nutrition study (2010), it was shown there was a 42% reduction in flu infections with vitamin D supplementation. Another study in the Virology Journal (2008) found that a vitamin D deficiency is the cause of flu epidemics.
To prevent colds and flu this Winter, you need to be prepared and do all you can to increase your immune system function by addressing all causes, and also preventing or replacing your deficiency in vitamin D with a nutritional supplement in a capsule, spray or oral drops form.
To prevent the incidence of colds and flu this Winter, OR to recover quicker remember this: "Vitamin D is the key!".
For the best vitamin D supplement for you, or other immune system boosting and preventative advice, please see me!

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cold and flu prevention (part 2)

26/4/2016

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Here is part 2 of my recent "cold and flu prevention" article... enjoy!

The key to staying healthy this coming Winter is prevention and preparation!
As I said in my previous article, you don't catch a cold or flu because it's "going around"! You get one because your immune system isn't functioning at its optimum to protect you from them. By looking at what actually causes your immune system to not function well, we can easily see what you need to do (and what to avoid) in order to stay healthy in the cooler months!
Your immune system function is affected by:
1) Stress, emotional issues, moods and attitudes

2) Your diet - vitamin and mineral deficiencies, eating junk foods etc
3) Your lifestyle - smoking, alcohol, drugs
4) Hygiene habits - yours and others
5) Your environment
6) Toxins, pollution and chemical exposure
7) Medications - many drugs lower your immune system response, including NSAIDs, corticosteroids, antibiotics and other immunosuppressive medications
8) Poor quality or quantity sleep
9) Imbalance in your gut bacteria
10) Lack of sun exposure - and therefore a vitamin D deficiency.
Therefore these are the main causes of you getting a cold or flu! These are the things I help you with as a holistic nutritionist - to improve your immune system function from many different aspects, in a gentle, safe and natural way! There is no single way to prevent a cold or flu - it's a combination of actions that are required on multiple causative factors as listed above.
Not only will your immune system improve, but other symptoms and health conditions can be reduced or cleared by working on these causes too! That's how I can help you to improve your health.
Stay tuned for another article soon on preventing a cold and flu, where I will tell you what the 2 biggest causes of colds and flu are!

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Sunlight doesn't cause skin cancer (part 2)

19/1/2016

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Here is part 2 of my article on "sunlight does NOT cause skin cancer": (please see below for the part 1 article if you missed it!)

An expert Dermatologist, Dr Bernard Ackerman, who has published 625 research papers on skin cancer says that there is no proven link between sun exposure and melanoma. And people with melanoma have it on less exposed body areas.
Queensland has the highest rates of melanoma per capita than anywhere in the world. Research shows that the greatest rise in melanoma is seen in countries/areas where chemical sunscreens are most heavily promoted and advertised, and not due to changes in the ozone layer.
In the Cancer Epidemiology Markers and Prevention Journal in 2011, 49000 women were studied over 15 years, and the research showed that there was no evidence of cumulative UV exposure increasing the risk of skin cancer. In the same journal in 2011, 38000 women were studied over 15 years, concluding that sun exposure reduces the risk of cardiovascular diseases and dying from any cause, but there was an increased risk of dying from solarium use.
Let's have a look at a sunscreen recommended and sold in Australia from the Cancer Council - one would think a reputable source for a good product?! Well, it appears not... Some of the chemicals in their sunscreens include (source: http://skinhealth.com.au/blog/product/everyday/):

Phenoxyethanol - a preservative. Unfortunately this is a neurotoxin and shown to affect the nervous system, causes dermatitis, causes reproductive damage and genetic damage (ie, cancer), according to the Environmental Protection Agency (EPA).

Hydroxybenzoates - a paraben, antioxidant, antimicrobial and preservative. This chemical can cause skin irritation and allergies. Parabens are oestrogen hormone mimicking chemicals that have hormone interfering effects on the body, and have been linked to breast cancer development and growth.

Benzyl alcohol - a preservative. This chemical can irritate the skin and over time can cause allergic dermatitis, and is very dangerous for very young children as it has caused some deaths in premature babies. It can also break down into other chemicals, one of which is formaldehyde, which is a known carcinogenic (cancer-causing) chemical.

Not only do sunscreens cause skin cancer from giving you a false sense of security outside in the sun (they allow you to spend more time being exposed to the cancer-causing UV-A radiation and not getting burnt) but they also contain chemicals which can directly cause cancer too...

If you can't regularly get out into the sun, then vitamin D from food the next best option, particularly fish liver oils such as cod liver oil. Very few other foods actually contain vitamin D3. Some plant foods contain vitamin D2 but this isn't as usable in the body. You can also get vitamin D as a supplement, such as Vitamin D3 (not D2!) which can be taken as a tablet, capsule, liquid or oral spray. See your health practitioner or myself for any questions!

From recent research, it is clear that we need vitamin D from sunlight for many benefits to our health and we should not be scared of going out in the sun. Check the table in the attached picture to see how much sun exposure you should get for optimal vitamin D levels without burning. Also, avoid the toxic and cancer-causing chemicals found in most commercial sunscreens and either use a natural one from your local health food store, or look for a recipe online for a safe and effective sunscreen using coconut oil!

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Is dairy really good for you?

2/12/2015

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If you believe the government food guidelines (laugh!), the food pyramid (a bigger laugh!) and product marketing in the media (eye roll!), then dairy products are the main answer to healthy bones, or to have calcium supplements instead!

The real truth about calcium is a lot different!

The average serving of 100ml of full cream milk contains 107mg of calcium, which, depending on your age, is only about 1/3 to 1/4 of the daily recommended intake of calcium needed.

Dairy foods are not a great source of calcium for many people who have issues with dairy - being intolerant or sensitive to lactose (ie, the natural sugar in milk) or casein (a protein in milk), due to the processing of milk, including pasteurising (heating) and homogenisation (mixing the cream/fat into a more consistent liquid.

There are further issues with dairy, due to family ancestry and ethnicity, with many people from parts of the world not normally eating or drinking dairy products. Ancestors of indigenous cultures, Asians, Pacific Islanders have never historically had dairy in their diets, and their bodies have not got sufficient enzymes to digest these foods. This trait has been passed down to the current generation. As such they are more likely to suffer intolerances to dairy or even allergies. Dairy can affect your health by causing excessive mucus secretion, gastrointestinal issues, allergies, skin problems and inflammation (ie stress) in your body).

So for doctors, dietitians, food industry marketers and others to say everyone should consume dairy foods in order to get enough calcium is ill-informed or ignorant at best, as it can be quite dangerous to health at worst.

So where else can you get calcium from for healthy bones and a healthy body?! Calcium is actually more readily found in seafood, nuts, and vegetables and sometimes in much higher amounts than in dairy! Some of the non-dairy highest sources of calcium include (per 100g) in decreasing order:

- sardines (367mg)
- salmon, canned (334mg)
- almonds (250mg) (other nuts are also fairly high in calcium)
- figs, dried (200mg)
- parsley (190mg)
- mussels (173mg)
- oysters (132mg)
- sunflower seeds (100mg) (other seeds are also fairly high in calcium)
- kale (100mg)
- bok choy (86mg)
- spinach (58mg)
- eggs (38mg)
- broccoli/broccolini (33mg)

As you can see, most green leafy vegetables are very high in calcium, as are nuts and seeds, and some seafood too! Whether you have a problem digesting dairy foods or don't like to eat dairy, there are many other options available to you for your calcium requirements!

The other major issue with getting enough calcium in your diet is that you also need other nutrients in order to be able to actually absorb and use the calcium from your food! The major one is vitamin D. Your body cannot absorb calcium for use in healthy bones and other functions without having good vitamin D levels in your body!

How do you get good vitamin D levels? From the sun! Your body makes vitamin D from direct sun exposure on your skin. Not from sunlight through glass windows, and not with sunscreen on! You need to spend enough time in the sun on a regular basis (without burning) to raise your vitamin D levels. But what about the issue with sun exposure causing skin cancer, I hear you ask?! It doesn't happen. That's a whole other topic which I have written about previously on my blog. In short, scientific research shows that sun exposure (and increasing vitamin D levels) in moderate amounts does not cause skin cancer, and actually protects you against many forms of cancer! There are other factors at play that cause skin cancer which you can read about in my other article on this topic.

I don't recommend most calcium supplements as they aren't the easily digested and absorbed types of calcium, and you still need good vitamin D levels to get any benefit. Vitamin D supplements are available too, but again, it's often not the right type of vitamin D that your body can use! This is why you need to speak to a professional (that would be me!) who can holistically look at your situation, your health, diet, lifestyle and goals, to put a personalised plan into place that will actually work for you!

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Are fish oil and vitamin D supplements good for you?!

Cold and flu prevention 2018 (Part3)

COLD & flu prevention (part 4) - the main cause is...

cold and flu prevention (part 2)

Sunlight doesn't cause skin cancer (part 2)

Is dairy really good for you?

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