Monday, June 18, 2012

Doctors and type 2 Diabetes

Uptil last year, I used to believe that as a doctor, my job was to use medication to bludgeon a patient's blood sugar into submission.
On some level, I knew there was something wrong with it. The dietary advice I was taught to give them didn't seem to be working, and I was either blaming the patient for lying to me about what they were eating, or I was blaming the inevitable progression of the disease.
The vast majority of patients with T2DM would start of with dietary modifications and exercise, they would continue to slide down to worse glycaemic control, they would get put on Metformin, then Sulfonylureas, a Glitazone along with an aspirin and a Statin. 5 to 6 years later, they would continue to get worse, I'd despair and start them on Insulin after much argument and cajoling. No one likes going on Insulin, I can vouch for that.

To me, that was the best thing to do. There wasn't enough insulin to bring down the blood sugars, therefore I was supposed to inject insulin to top them up. Of course, there was the "small" issue of hyperinsulinaemia and insulin resistance, but it just didn't register. It was the elephant in the room that no one talked about.
I just followed protocol.

In quite a few of the early T2DM patients, there is an excess of insulin due to the constant overloading of the system with carbs.  Adding more insulin to a patient who's pancreas is pumping out an excess of insulin doesnt make sense to me, now, after using a Paleo based low carb diet.

I ask my colleagues about this, and they look blank. How else do you control the blood sugars? They ask in return. Like me, a year ago, it doesn't cross their mind that the most effective method to control blood sugars, is to stop shovelling in the "healthy" whole grains.

Recently I spoke to a very intelligent and knowledgeable endocrinologist I look up to, about the rationale of giving a hyperinsulinaemic patient even more exogenous insulin, and he was honest enough to admit that it makes the problem worse, but his justification was that there was no other way to bring the blood sugars down. I didn't get into a discussion about this with him, because we ran out of time, but it was disappointing to see such an experienced endocrinologist come so close to the solution, but then not think it through to its logical conclusion.

Stop the carb overload, and the insulin levels will drop, the insulin resistance will settle, they will lose weight, the dyslipidaemia will settle. All without a truckload of meds. Too bad there is no money to be made from taking people off meds.

Sometimes it's like banging my head against a brick wall. I speak to every physician I know about this, but either their eyes glaze over, and they lose interest, or, they look at me like a crazy dangerous person, who is out to rock the boat. How long before people see the light?

Saturday, June 16, 2012

The dangers of a Paleo "cult"

Almost everyone who's on a Paleo diet now and has dealt with obesity and related issues will probably remember their attempts at weight loss before they found out about Paleo.

It was always- "eat less, exercise more". If it didn't work, it was the individual's fault.
People who couldn't lose weight were labelled gluttons/lazy/weak willed.
I've been guilty of the same. I've judged people around me and even myself on occasion when weight loss didn't happen. 
Then, the people who discover and use the Paleo lifestyle effectively, realise that they have been lied to all along by mainstream media, the doctors and fitness gurus, they trusted. They implement the Paleo diet and their weight melts off, they get healthier. It seems so effortless, that they become evangelists! Really annoying ones!
I'm a case in point. I talk nothing but Paleo to people around me. I'm sure I'm driving people insane with my smug comments.Paleo is my answer to everything. 
Weight loss?- Paleo!, Diabetes?- Paleo!, Hypertension?- Paleo! Dyslipidaemia?- Paleo!
Migraine. IBS, memory loss, fatigue, aches and pains, allergies, skin conditions, hair loss, thyroid disease, infertility, depression- My answer is always the same- Paleo!
My friends, family and colleagues are sick of me and my Paleo diet.

I do however have the opportunity to educate my patients on a Paleo type diet and have had insane success  with people who buy into it. Younger individuals improve drastically, and come off meds and even insulin. They attain significant weight loss.
Then I make their follow up visits a little less frequent, and they slide back. I can see the guilt in their faces when they come back to me with deranged blood sugars. 
Most of the time, I remember how I had judged my patients while giving them advice that was doomed to make them fail (healthy whole grains, low fat, vegetarian and all that jive) I sit them down and talk to them about where they made mistakes and how to avoid them in the future. However, when the same people return again and again after falling off the wagon, it becomes difficult to stay calm and non judgemental. Especially when the exact same people have had spectacular success earlier

My point is...
This diet/lifestyle, is not a cult. It is not a religion. It is not set in stone. 
The freedom from counting calories and the leeway to interpret the diet according to our personal situations is what attracted me to this diet.
Our job, as people who have succeeded with this diet and way of living is to get the information across to the rest of the world. If they follow it and succeed, good for them. If they need help, we should be there for them.But browbeating them, and judging them for not succeeding where we have is stupid, and wrong, and makes us no different from the trainers and doctors who advocate a high carb diet and then blame their clients for not losing weight and getting healthier.

I guess, this post is mainly a reminder to myself about what my goals are.
Get the information out there.
Help those who want to be helped.
Be non judgemental about the people who don't agree with the "cult" and its ideology.

Thanks for reading.

Thursday, June 14, 2012

Coconut oil as the ultimate Paleohack


Strictly speaking, Coconut oil is not "Paleo"
I cant imagine a caveman pressing dried coconut kernels to extract oil. Inspite of that, Coconut oil gets a lot of good press from us paleo people.

Physically, it stands heating well, without undergoing much degradation. It keeps and stores well.
Biochemically, it is highly saturated, it is composed mainly of medium chain triglycerides and has anti inflamatory and slight anti bacterial properties

Where I live, south India, coconuts are abundant, and relatively cheap, so finding good, fresh and pure coconut oil is not much of an issue. I'm not sure how it is for people who don't live in the tropics.

Using Coconut oil as a Paleohack.
At some point you will achieve your desired weight on the Paleo diet. At that point, you might want to stop losing further weight. You might then struggle to get in enough healthy, Paleo calories to maintain your body composition  or improve it. That's where the coconut oil makes things easier
It is a good source of healthy fat calories. A few teaspoons of coconut oil can fill a big caloric deficit much easier than chomping through tons of veggies or a large quantity of meat.
Using meat as a calorie source, in my opinion, is wasteful. I don't enjoy veggies on their own, and the prospect of finishing a large bowl of okra and spinach is not very appealing to me, even if I grow them myself.

It is an excellent fuel for endurance events.
This is mainly because it is digested faster and absorbed directly via the portal vein instead of via esterification and transport via chylomicrons in the lymphatic system into blood.
Mitochondria can deal with the medium chain triglycerides(MCTs) easily, almost as easily as they deal with glucose. MCTs are preferentially oxidised in the mitochondria, rather than elongated and stored.If someone can find a way to mix BCAAs, glucose and coconut oil into a nice palatable gel/paste, it will be a hit. Who knows? maybe, someone is already working on it.

Coconut oil promotes ketosis.
Ketosis is what we want to get rid of body fat while preserving lean mass. If you still believe all Ketosis is dangerous, you need to do some reading. I'd recommend this link Ketosis explained by Mark Sisson

Coconut oil suppresses appetite.
Lke all fats, it does delay gastric emptying, leaving you feeling full for longer. Like all fats, it does impact the satiety center too. But, over and above that, in my experience it seems to work better at supressing hunger than other fats that I've tried.

How do you use Coconut oil?
Use it as the primary cooking oil. Scramble eggs with it, deep fry fish and vegetables in it.

Add it to the "safe starches"-
Coconut oil mixed with white rice will let me cut back on the rice necessary to make me feel satiated.
Coconut oil spiced up with red chillies and mixed with Tapioca is delicious
Potatoes are great, fried in coconut oil, or even mashed with coconut oil. I personally think, mashing potatoes with butter is far tastier, but coconut oil can make for a little change.

The "extreme" version
Add it to coffee and tea.
Coffee tastes better(than tea) with coconut oil (4 teaspoons briskly stirred into a medium sized mug)
Cardamom tea with a dash of honey and 4 teaspoons of Coconut oil is sinfully delicious
When pressed for time, or running out of stuff to cook and consume as calories, I can run a whole day on just one or 2 cups of this Coconut oil laced tea or coffee.

Other Paleohacks with  coconut oil.
Its pretty effective for Pink eye.
Its great for scrapes and bruises
Its brilliant for nappy rash on babies- my two sons have been guinea pigs for that experiment.
Its very good as a moisturiser for the skin.
Works very well for dandruff, when massaged into the scalp.
Fresh coconut oil can go rancid in humid climates, and needs to be stored in several small airtight containers instead of one large one. A pinch of salt in the container prevents the moisture fromreacting with the oil.

I'm hoping to put together a blog post on the science behind why coconut oil is so useful in improving our health. That hopefully, will be posted soon.
Please do let me know in the comments,if you use coconut oil in other ways in your day to day life. 

Monday, June 4, 2012

The Paleo experiment

The Paleo diet is now very popular, and has gained a bit of momentum in mainstream media and the internet. This post is about how I got into the Paleo lifestyle,
For people not familiar with this diet or lifestyle, it is explained a lot better by people who have been doing great work for much longer than I have been a practicing doctor. Trying to put it across clearer than them is overly ambitious. Here is a link from someone I am a huge fan of. http://robbwolf.com/what-is-the-paleo-diet/

What I want to do is to put across to you my personal experience with this diet.
Hopefully, it may resonate with you, and get you going in your quest to get healthy.

At the worst shape of my life, I was 82kilos at 168 cms and looking like the typical portly Indian doctor. Not the model of health to my patients, but compared to my colleagues and patients, I looked pretty normal.
India is known in the west as a place where people starve. Well, that was a few decades ago. Obesity is the norm in our urban areas now. Diabetes, hypertension and dyslipidaemia are exploding.

I had quit exercising when I had moved to the UK and never restarted it after I returned home.
Deciding that enough was enough, and feeling slightly hypocritical while advising my patients to lose weight, I decided to turn things around. I turned to my old friend, the bicycle. The last time I had used it regularly, I had dropped 10kgs with ease but that was in 1996.
I started biking and got up to a steady mileage of 20-30kms a day before work.
I didnt change my eating habits much. I was still downing large quantities of "healthy grain" Indian breads like chappathis, and dosas. I lost 6kilos in a few months and people were congratulating me on how much better I looked. I felt alright, except for falling sick with viral infections every 2 to 3 weeks, I didnt think much of it, because thats the way I'd always been. I figured, being exposed to sick people in the hospital everyday predisposed me to become sick more often. It was "normal"

One night, suffering from the flu, and browsing a cycling forum, I came across the "Paleo diet"
It pretty much changed my life.
I eased into it, after I failed once, going cold turkey on grains.
The weight loss was effortless, I was getting stronger, I stopped falling sick, I had more time because I didnt have to exercise for 12hrs a week to keep my weight loss going.

I'm now at 65kgs for the last 2 months. I'm now as light/heavy as I was when I was in school.
But thats not the full story. I'm faster stronger and healthier. I dont fall sick, I have almost unlimited energy.
I can go without eating for 24hrs and then return home and haul rocks around the garden.

How I did it, doesnt really matter, but I thought, if I get my story out there and it inspires someone, atleast one other person to take charge of their own health, then I've succeeded.
I'll try and put it out in bits and pieces so that this post doesn't become a crashing bore.