Are the effects of shift work putting your heart at risk?
According to the bureau of Labor Statistics, 15 million people work evening shift, night shift, rotating shifts or other schedules outside the traditional 9 am to 5 pm work day. These non-traditional hours are called shift work.
Some shift workers include nurses, doctors, firefighters, police officers, flight attendants, pilots, waitresses, and truck drivers.
Shift work had been linked to various health conditions.
Health effects of shift work
Cardiovascular disease: Shift work increases cardiovascular disease on average 40%. The longer you perform shift work, the greater your risk.
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Omega 3’s: Should You Stop Taking Fish Oil Supplements?
On July 11, 2013 research results from Brasky et al. were published online in the Journal of the National Cancer Institute. The concluded that high blood concentrations of omega 3 fatty acids were linked to increase prostate cancer risk. Researchers state these results support their 2011 findings that omega 3 fatty acids play a role in prostate cancer.
In the few weeks since this study was published, many doctors and researchers have weighed in with their viewpoints on the study results. Let’s sift through all the information and focus on what you need to know so you can decide if you should continue supplementing omega 3 fatty acids or not.
The Study
This study, released by the Fred Hutchinson Cancer Research Center, analyzed participant data from the Selenium and Vitamin E Cancer Prevention Trial (SELECT). SELECT was a large randomized, placebo-controlled trial to test whether selenium and vitamin E reduced prostate cancer risk. SELECT was not a double-blind placebo controlled trial focused on omega 3’s and prostate cancer. Participants in SELECT had their omega 3 levels measured. It was the plasma phospholipid omega 3 levels of 834 men who developed prostate cancer and 1393 men who did not develop prostate cancer that was analyzed for this most recent research linking omega 3’s to prostate cancer.
Cardiologist Dr. Stephen Sinatra points out valid concerns regarding vitamin E and its pro-oxidative effect on cholesterol. Oxidation causes the production of free radicals, which increases health concerns (ie cancer, heart disease, etc.). In SELECT, participants received 400 IU of dl-alpha tocopherol (one form of vitamin E). Many would argue that supplementing high levels of one form of vitamin E is associated with its own negative health consequences. Sharing this to show that the data analyzed from SELECT may have been ‘contaminated’ by the vitamin E supplementation which can impact results. Also, keep in mind that some participants were on prescription medications, were smokers, regularly drank alcohol, were overweight/obese, and/or had a first-degree relative with prostate cancer…all of which impact prostate cancer risk.
Omega 3 Levels
Here are the plasma omega 3 levels and the cancer risk found in this research:
Increase HDL Cholesterol to Reduce Cancer Risk
HDL (high density lipoprotein) cholesterol has long been referred to as the “good” cholesterol. This is due to the fact that HDL cholesterol carries cholesterol from tissues to the liver, where it is reprocessed and removed from the body.
The study
The Tufts Medical Center’s Molecular Cardiology Research Institute examined data from studies on a total of 76,265 intervention-group participants and 69,478 controls. The results of this meta-analysis of 24 randomized controlled trials found cancer risk decreased 36% for every 10 mg/dl increase in HDL cholesterol.
How does HDL decrease cancer risk
3 Reasons to Exercise
Physical activity, especially aerobic exercise, is beneficial for your cardiovascular system.
Here are 3 reasons to add physical activity to your daily routine starting today:
1. Lowers LDL cholesterol
Eating red meat may shorten your life
A study from the National Cancer Institute found individuals consuming the most red and processed meats at greater risk of death from cancer and heart disease versus those eating lower levels.
The ten year study began in 1995 and evaluated the dietary intake of over 500,000 men and women between the ages of 50 and 71. The study divided types of meat into three categories – red meat, white meat, and processed meat.
Red meat was defined as beef, pork, ham, bacon, hamburger, hot dogs, liver, pork sausage, and steak. As well as meats found in foods like pizza, stews, and lasagna.
White meat was classified as fish, chicken, and turkey.
Processed meat included white or red meats that were cured, dried, or smoked, such as bacon, chicken sausage, lunch meats, and cold cuts.
Individuals eating red meat at the highest levels consumed ~4.5 ounces per day based on a 2,000 calorie/day diet. This is equal to approximately 2 pounds of beef or pork each week. Compare this to the group with the lowest intake of red meat at 5 ounces per week or ~ 0.5 ounce per day.
Those with the highest intake of processed meat consumed approximately 1.5 ounces per day versus the lowest intake group at 0.11 ounces per day.
Men eating red meat at the higher levels each day had a 31% greater risk of dying and women 50% greater risk of dying due to heart disease. The study found that 11% of all deaths in men and 16% of all deaths in women could’ve been prevented by consuming the lower levels of red meat. Looking at just heart disease, death due to heart disease could have been reduced 11% in men and 21% in women if red meat intake was reduced from the highest level to the lowest.
A high intake of processed was linked to a 16% increased risk of dying for men and 25% increased risk for women.
This doesn’t mean you need to switch to a vegetarian diet. Individuals eating white meat had a slightly lower risk of death.
Possible reasons for the increased risk of death linked to eating red meat and processed meat maybe due to the carcinogens formed during cooking, iron in red meat causing oxidative cell damage, and/or saturated fat in red meat increased cancer risk and elevated cholesterol levels.
Here are some tips for making wise meat selections.
- Select lean cuts of meat, such as your “loins” and “rounds”.
- Choose cuts of meat with the least amount of marbling (visible fat).
- Trim visible fat before cooking.
- Marinate before grilling. May decrease formation of carcinogens if marinated in beer or wine prior to cooking.
- Broil versus frying or roast large cuts and skim off the fat.
- Drain oil and rinse ground beef in hot water to decrease fat.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
