The Clot Thickens - Malcolm Kendrick  ## Metadata - Author: **Malcolm Kendrick** - Full Title: The Clot Thickens - Category: #books - Tags: #health ## Highlights - Raised blood sugar levels/ type 2 diabetes. Number of people with the problem ~ 10 million Maximum reduction in lifespan 20 years (I am not talking about type I diabetes, caused by a lack of insulin). This is almost certainly the single most important cardiovascular risk factor, impacting on the greatest number of people. - Tags: #health - Key point: Carbohydrates = glucose It is within the liver that the fate of glucose is then decided. There are three options: • Release into the bloodstream • Store as glycogen • Convert to fat - The best way to burn up glucose is with short bursts of intensive exercise. Indeed, when it comes to diabetes, not all exercise is the same. The type of exercise that works best is ‘short burst.’ 190 As little as 10 minutes of high intensity exercise, 3 or 4 times a week, can be enough. - Tags: #health - The impact of alcohol on obesity is one of the reasons why Sumo wrestlers drink a lot of beer. Around six pints per meal. They do so, because they know it helps to promote the weight gain they need, to avoid being picked up and thrown out of the dohyo by another very large gentleman whose heart is full of murderous intent. - As explained earlier, the other major cause of insulin resistance is a high cortisol level. This is because cortisol acts as a direct antagonist to insulin at most sites in the body. A raised cortisol can be due to psychological ‘strain’ or taking steroids which are, basically, cortisol. So , both causes are pretty much the same cause, really. - In truth, I don’t think it really matters which relaxation technique you use, so long as you enjoy it. It is a very personal thing. Use the technique you feel most comfortable with, whichever works for you… get on with it. - Air pollution/ small particulate matter Number of people with the problem ~ 10 million Maximum reduction in lifespan 4 years Air pollution, small particulate air pollution, is much less of a problem than it used to be. - Tags: #health - The reality is that you should not, and never should have been worried about (NaCl) salt. The focus should be on potassium (salt), not sodium (salt). - If you want to reduce blood pressure, without drugs. Here are your four best approaches: • Exercise • Low carb diet • Increase potassium intake, do not reduce NaCl intake (you need your sodium and your chloride) • Reduce stress/ strain If you need drugs, I recommend: • ACE-inhibitor/ angiotensin receptor blocker (ARB) • Aldosterone inhibitor (old fashioned, but good) - Homocysteine Number of people with the problem: around 2 million (I think) Reduction in life expectancy: Max 10 years So, on to homocysteine. It is a protein that can be found in the bloodstream. Although, it must be said, in pretty minuscule quantities. However, if the level rises, it is exceedingly toxic to endothelial cells. - ‘Top of the Pops’. I have included the maximum years of life lost they can cause. 1 Drug and alcohol abuse = 24 years 2 Raised blood sugar levels/ type 2 diabetes. = 20 years 3 Significant mental illness = 20 years 4 Smoking = 10 years 5 Lack of exercise = 5 years 6 Air pollution = 4 years 7 Use of PPIs = 2 years 8 Raised blood pressure = 18 months 9 Periodontal disease = 18 months - Tags: #health - Here is a list of my ‘favourite things’ (we’ll explain any you might not be familiar with in the following pages). I hate to say it, but, as usual, a couple of these are highly controversial. I will leave you to guess which ones. 1 Increased sun exposure 2 L-arginine 3 L-citrulline 4 Co-enzyme Q10 5 Sildenafil 6 Breathe through your nose 7 Certain vegetables 8 Dark chocolate 9 Red wine 10 Meat/ animal organs e.g. liver