Stinting Lipids without Statins (V) - Correlation

My latest numbers from the sample draw last week are in and the chart now has 7 data points spanning 2 years 7 months and 12 days (957 days) with six distinct periods. In this edition of Stinting Lipids without Statins, I will list the conditions during each period, labeled A through F, and seek some correlation. I hope you will be able to extract your own conclusions which may help design your own lipid trajectory. (Click on chart to see larger image.)

Periods A and B were discussed in some detail as part of the Execution segment. To recap, during period A, I attempted to control my lipids without any supplements, relying only on attempted 'lifestyle changes', you can see that the attempt could hardly be called successful. With the threat of having to go Statin, during period B I took on Niacin, taking the dosage all the way to therapeutic levels of 3 gms/day. Each lipid statistic took on the correct direction during period B. The sharp drop in triglycerides (TGl), however, should be attributed only partially to Niacin, I believe the bulk of that reduction came from weight loss. I started period B weighing 156 lbs (71 Kg) and ended it at 140 lbs (63.5 Kg); dropping the weight was a vehement instruction from my physician. FYI, I am 5'9" (175 cm) tall. I attribute my weight loss to frequent snacking of roasted chana, and the quarter tea-spoon of white bean powder before lunch and dinner. Yes, I used to carry the powder in a zip-lock pouch!

I was very encouraged as I started period C, albeit a bit alarmed at the sharp drop. I relaxed dosage across the board. Niacin dropped from 3gms/day down to 1gm/day; and Omega-3 caps from 1gm/day to an average couple of capsules irregularly over the week. The bean powder was taken only on instances when I expected a large carbohydrate intake. I ended period C gaining back 3 pounds weighing 143 lbs (65 Kg). Period C showed an increase in cholesterol, LDL and TGl - though my good HDL continued to improve, perhaps a residual effect of previous period's Niacin dosage. Fortunately, this period was only 2 months long, and I was able to take corrective action quickly.

Rather than writing it all out for each period, look at the table of key variables below:

If you look at this chart along side the lipid chart, it will appear that, in my case, Niacin dosage of 2gm/day with 2gm/day of Omega-3 will continue to deliver the desired results. 1.5 gm/day of Niacin (taken 3gm every alternate day) was not able to hold down the TGl, and a return to 2gm/day achieved the same reduction in period F as it did in D. While each of these variables, and the daily activity level are inter-related, Omega-3 at 2gm/day appears to correlate well with reducing LDL levels.

The Not-So-Good:
My Glucose levels are not coming down and I am now exploring natural ways - without total deprivation beyond what I have already instituted. While my HBA1C is right a the border at 6%, my fasting glucose is elevated - to 121 - again.

Have any of you been able to control glucose levels? One colleague suggests including as much as 35 gms of dietary fiber in the diet everyday - I can see doing that some days, but to do so every day will require some measured means that is palatable - I'm looking for suggestions!

I hope this has been helpful - do comment and if you feel others may benefit, click on the 'ShareThis' icon below to easily send a link using your preferred social medium!

Now on to other subjects!

Header Photo: Halfdome at Sunset from Glacier Point, taken Sept 7, 2006

Stinting Lipids without Statins (IV) - Execution

With only 3 months to show results I took myself on a war path starting in December, '07 to prove to my doctor that I could change the course of my lipid charts.

With my exercise regimen reasonably in place - an hour of yoga twice a week and a decent 3+ hour hike every week - the areas I had to work with were my weight, diet and adding Omega-3 Essential Fatty Acids (EFA) and Niacin to my regimen.
 
Niacin: Perhaps the trickiest part of the plan is how you build up to the therapeutic dose of 3 grams of Niacin per day. Niacin causes a release of histamines when first introduced - causing temporary itching and hot flashes - uncomfortable but not dangerous. There are several methods and tricks to build up the dosage, I'll describe what worked for me.

1. I started with 100mg/day for 2 or 3 days - taken as soon before falling asleep as possible. It helps to take a baby aspirin about 1/2 hour before bedtime. Spicy dinners can aggravate the flush when getting started.
2. Step up the dosage to 200mg/day after a couple of days. I continue to take my Niacin just as I am ready to switch off at night - literally, just before I can't keep my eyes open any longer. The itching and hot flash is rarely strong enough to wake you up.
3. Double to 400mg/day - again for a couple of days before taking it to a gram, then two and finally 3 capsules each night.

I personally prefer the regular Niacin over the slow release or the newer non-flush kind. If you have more discomfort than you'd like to tolerate - try the non-flush variety. I've come to a personal conclusion that the slow release kind puts a sustained load on the liver without respite for recovery on top of that therapeutic concentrations are not achieved.

Omega-3 Essential Fatty Acids: This is the easiest part of the whole regimen. Just get your favorite Omega-3 supplement and take up to 2gm/day. I settled on the one from NSI discounted by Vitacost.com.  

The Diet: I watched out for the Glycemic Index (GI) of foods and began including those with low GI and shunning high GI foods.

1. I kept a bag of these dry roasted small chickpeas with brown skins (chana, चना)  handy and kept popping a few whenever I remembered. With a GI between 10 and 30 (depending in the variety), the chana I was never really very hungry at meal time and was able to get away feeling satisfied with only 1/2 my normal intake. For about a month, I kept a very close watch on my intake and The Daily Plate was extremely useful in keeping track of my intake: calories, fat, carbs, protein, what have you.
2. Replaced most things white with colored alternatives, e.g. refined sugar, white bread, rice, were banished from regular meals. I still take a bite or two to satisfy the taste buds - strictly just the taste buds!

The Weight: Around the time I just happened to come across the book Sugar Busters! Cut Sugar to Trim Fat from which I gained an understanding of how sugar, and most things white, in our diet converted into stored fat within our system. The main steps I took that helped me lose 14 lbs were:

1. Elimination of most things white from my daily diet: refined sugar (replaced by brown sugar and honey); rice (brown rice, on rare occasions; preferred whole wheat tortillas); potatoes.
2. Take about a gram (1/3 tsp) of White Bean Powder along with my 1st bite of any meal that I thought to be high in carbohydrates. These are available in capsule form or in bulk. I poured the gram or so of the power on my first bite of food and if necessary sloshed it all down with liquid. The powder has a mild tolerable taste. If you choose the capsule, it must be taken 1/2 hour before meals. Caveat: Skip taking the bean powder if you are planning any exercise after the meal. (I found out the hard way!).

With this regimen, I was able to achieve the numbers on my chart in 3 months at my February, 08 checkup. IMO, the key is consistency - just stick with the program and results will happen - it gets easier after you see the results!
Remember, if your physical constitution does not cooperate, go take the prescribed statins - keeping the lipids in check is more important than how you get them down!
May the force be with you!

Header Photo: Sunset in Waikoloa, Hawaii - July, 2009.