Coenzyme Q₁₀ (CoQ₁₀) is particularly important for people taking statin cholesterol-lowering drugs. These drugs inhibit the body’s own production of CoQ₁₀, leading to reduced heart function. A study just published by Peter H. Langsjoen, MD, in the American Journal of Cardiology, found that CoQ₁₀ supplements reversed the heart problems (leading to shortness of breath, fatigue, and heart failure) caused by statins.

Dosage: 200 to 400 IU of vitamin E, 500 mg of vitamin C–or a multi-antioxidant supplement. Consider adding 100 to 300 mg of CoQ10.

6. Take B vitamins. In large amounts, homocysteine damages blood vessel walls and sets the stage for cholesterol deposits. You can keep your body’s homocysteine levels low by taking supplements of either folic acid or, better yet, a B-complex formula.

B-vitamin supplements are also beneficial after undergoing balloon angioplasty, a surgical procedure that opens up clogged arteries. Guido Schnyder, MD, of the University of California Medical Center, San Diego, asked 553 patients to take either B vitamins (400 mcg folic acid, 400 mcg vitamin B₁₂, and 10 mg vitamin B₆ daily) or placebos for six months after undergoing angioplasty. Patients taking the vitamins were 32 percent less likely to suffer a heart attack, need repeat surgery, or die. Dosage: Moderately high-potency B-complex supplement containing 400 mg of folic acid.

7. Take fish oils. You can increase many of the health benefits of fish by taking fish oil capsules. In a recent study, Italian researcher Roberto Marchioli, MD, tracked the health of more than 11,000 patients who had recently suffered a heart attack. The patients were encouraged to follow a Mediterranean-style diet, and some of the patients were also given 1 gram of fish oil supplements daily. During the next three and a half years, patients taking the fish oil capsules were significantly less likely to die from any cause, with the benefits appearing after just three months of supplementation. After four months, patients taking the fish oil capsules had a 53- percent lower overall risk of death, mostly related to a reduction in sudden cardiac death. Dosage: 3,000 to 5,000 mg daily.

8. Take magnesium. Magnesium is a key electrolyte–one of the minerals that regulate heart rhythm. Low levels of magnesium increase the risk of arrhythmias, erratic heartbeats that can lead to a heart attack. In a study conducted at the University of Rome, researchers found that magnesium supplements slashed the risk of atrial fibrillation after heart bypass surgery. Dosage: 400 mg daily.

Do More

9. Be more physically active. Unless you already exercise regularly, odds are that you dread the “E” word. Exercise builds muscle and reduces fat, but it also does a lot more. Researchers have found that exercise modifies the behaviour of genes in health-promoting ways. For example, exercise turns on the FAT/CD36 and the ADRB2 genes, which increase the burning of fats.

And Do a Little Less

10. Learn to unwind. Stress can shatter even the best eating habits. It also boosts levels of the hormones cortisol and insulin, which wreak havoc with blood sugar levels and make you hungry and fat. If you can’t avoid stressful situations, learn ways to reduce your stress responses. Talking with friends or a counsellor can help. So can massage, mediation, yoga, and touch healing.

You don’t have to wait for a close call to start this 10-step program. Begin now and add some quality years to your life.

Alpha-Lipoic Acid and Appetite Control

Alpha-lipoic acid, a vitamin-like substance, is known to improve insulin function and lower blood sugar levels. A recent animal study has found that it reduced appetite and led to weight loss.

Researchers studied how alpha-lipoic acid affected AMP-activated protein kinase (AMPK), an enzyme that regulates fat and glucose metabolism. When cell levels of glucose or fat drop, AMPK activity increases, leading to a sense of hunger.

In the studies, supplemental alpha-lipoic acid decreased AMPK activity, reduced appetite, and led to less body fat and overall lower body weight.

The Hidden Side Effects of Statins

Statins are the most widely prescribed class of cholesterol-lowering drugs. But they pose serious side effects.

One recent study confirmed that statins reduce the body’s levels of coenzyme Q₁₀, a vitamin-like substance. Low CoQ₁₀ levels increase the risk of cardiomyopathy and heart failure.

A second study found that statins also reduce the antioxidant activity of vitamin E by about one fifth. People taking vitamin E supplements, however, maintained their vitamin E levels.

Jack Challem is a leading health writer with 25 years experience reporting the latest research on nutrition, vitamins, and minerals. His most recent book is The Inflammation Syndrome (John Wiley, 2003). www.inflammationsyndrome.com.

Source: alive #282, April 2006