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How air pollution hastens hallmarks of Alzheimer’s 17 Oct 1:18 PM (2 days ago)

As much as I enjoy the conveniences of living in a city, one thing I’m not so keen on is knowing the air I breathe isn’t exactly the cleanest.

Even when I try to do something healthy, like take a walk around my building, I have to question if it’s worth breathing in the air pollution and exhaust from all the cars whizzing by.

I don’t do it often because I know it can increase risks for asthma and other respiratory ailments — not to mention heart disease and cancer. But there’s a new threat that has me seriously thinking about getting a treadmill…

Research has found that short-term exposure to air pollution can worsen toxic protein buildup in the brain and accelerate cognitive decline.

PM2.5 air pollution hastens the hallmarks of Alzheimer’s

Air pollution consists of fine particulate matter, tiny particles ranging from 10 micrometers to less than 2.5 micrometers in width, which are 100 times thinner than a human hair. It can come from wildfire smoke, car exhaust, construction site debris or emissions from factories.

Particulates that are 2.5 micrometers or smaller (PM2.5) are so tiny that when inhaled, they’re easily absorbed into the bloodstream. Previous research has linked PM2.5 air pollution with dementia, loss of cognitive function and accelerated cognitive decline.

A team of researchers at the University of Pennsylvania examined brain samples from 602 autopsies from the Penn Medicine Brain Bank — and in doing so, they made a grim discovery…

For every increase of 1 microgram per cubic meter of PM2.5, the risk of greater Alzheimer’s disease-related amyloid and tau buildup, a hallmark sign of the disease, increased by 19 percent.

In addition, the researchers found those who lived in areas with high concentrations of PM2.5 had greater cognitive impairment and more rapid onset of symptoms — including memory loss, difficulty with speech and diminished judgement — compared to people who lived in areas with lower concentrations of air pollution.

In short, living in areas with high concentrations of fine particulate air pollution is associated with increased buildup of amyloid and tau proteins in the brains of Alzheimer’s patients and speeds up cognitive decline.

Even more worrying, it doesn’t take long…

Those who lived in areas with higher concentrations of fine particulate air pollution for even just one year had more severe accumulation of amyloid plaques and tau tangles compared to those with less exposure.

“This study shows that air pollution doesn’t just increase the risk of dementia — it actually makes Alzheimer’s disease worse,” says Dr. Edward Lee, co-director of Penn’s Institute on Aging. “As researchers continue to search for new treatments, it’s important to uncover all of the factors that contribute to the disease, including the influence of the environment in which they live.”

Protecting ourselves from ‘brain smog’

Lee notes that while air pollution is at the lowest levels in decades, the study “underscores the value of environmental justice efforts that focus on reducing air pollution to improve public health.”

So what are city folks like me supposed to do in the meantime?

For starters, we can do our best to stay away from heavy traffic and avoid exercising outdoors near areas with heavy traffic or on days when the air quality index is 101 or higher. My phone gives me the daily air quality reading along with the weather, but that information can also be found on the EPA’s website.

Also, we can try to keep our indoor air as clean as possible by keeping the windows closed during high traffic times and investing in an HEPA air purifier that captures PM2.5 air pollutants.

Some nutrients help protect against the effects of air pollution. One study found that people who took B vitamins reversed the adverse health effects of air pollution on their heart and immune system. The participants took 2.5 mg of folic acid, 50 mg of vitamin B6 and 1 mg of vitamin B12 daily.

Antioxidants can also help by neutralizing the free radicals released inside the body by air pollution. Eating a diet rich in fruits and vegetables, plus drinking a cup or two of green tea per day, will provide plenty of pollution-busting antioxidants.

Sources:

Smog in the brain: Dirty air speeds Alzheimer’s decline — ScienceDaily

Ambient Air Pollution and the Severity of Alzheimer Disease Neuropathology — JAMA Neurology

Particulate Matter Information — Pima County

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The thyroid-poisoning additive in popular drinks 16 Oct 3:10 PM (3 days ago)

When it comes to keeping consumers safe from potentially harmful food additives, Europe is way ahead of the United States.

As soon as an additive is linked to health issues, European regulators tend to err on the side of caution.

For example, you may remember when I wrote about five food additives they’ve banned across the pond and beyond, but are still being fed to us in America — chemicals linked to cancer, endocrine disruption and type 2 diabetes.

Well, it looks like the U.S. Food and Drug Administration (FDA) is finally coming around on at least one of those additives found in drinks enjoyed by almost 65 percent of Americans daily — and linked to thyroid toxicity…

The additive that makes sodas toxic

In November 2023, the FDA proposed a measure that would ban the use of brominated vegetable oil (BVO) in the U.S.

Used to keep the citrus flavoring in beverages from separating, until now the FDA has considered its use in small quantities as safe.

But the agency was prompted to revisit this safety classification after scientific evidence from toxicology studies conducted in collaboration with the National Institutes of Health (NIH) found that an accumulation of BVO is toxic to the thyroid.

Your thyroid produces hormones that are instrumental in helping control blood pressure, body temperature, metabolism and response to other hormones. Disrupting the function of the thyroid means throwing these key processes out of whack.

And that’s not all. Brominated vegetable oil has also been linked with skin and mucous membrane irritation, fatigue, loss of muscle coordination and memory problems.

BVO was given the “Generally Recognized as Safe” (GRAS) designation by the FDA in the 1970s. However, as a result of these recent findings, the FDA now deems the continued use of BVO in food as unsafe.

Some beverage manufacturers jumped ahead of the game to remove BVO from product formulations a few years ago when questions first began to arise about its safety. One prominent example is PepsiCo, which removed BVO from its citrus-flavored Gatorade in 2013 because consumers perceived the product in a negative light.

But according to the Environmental Working Group (EWG), up to at least 90 products common on your grocer’s shelves contain BVO — mostly sodas, sports drinks and juice-like drinks with a citrusy flavor, including regional and store brands. You can view EWG’s complete list here.

The state of California has already made moves to ban the use of BVO and three other food ingredients within its borders: potassium bromate, propylparaben and FD&C Red No. 3, or red dye No. 3. By 2027, manufacturers will no longer be able to use these four ingredients in food sold in California.

The FDA says it continues to assess the safety of various chemicals in food based on the latest scientific findings and legal requirements, including the recent California law. In fact, the agency is in the process of reviewing FD&C Red No. 3 and says a decision on the chemical is forthcoming.

Going forward, the FDA plans to streamline the process of evaluating chemicals in the food supply by creating an “Office of Food Chemical Safety, Dietary Supplements, and Innovation.” This office is part of the agency’s proposed Human Foods Program (HFP) transformation to enhance its review of food chemical safety.

Dodging brominated vegetable oil

While the FDA’s announcement about BVO is good news, it could take a while for its proposed ban to take effect.

Until then, you’ll want to check your beverage labels to make sure BVO isn’t an ingredient.

Of course, one surefire way to reduce the danger of accidentally ingesting BVO is to ditch sodas —and it’s far from the only reason you should…

A large study found that postmenopausal women who drank one or more sweetened beverages per day were 78 percent more likely to develop liver cancer, compared with women who didn’t (or consumed less than three servings per month). The researchers also concluded that even consuming just one a day increased the likelihood of liver cancer by 73 percent!

And of course, aspartame, the most commonly used artificial sweetener in sodas has been listed as “possibly carcinogenic to humans” by the International Agency for Research on Cancer, the cancer research arm of the World Health Organization.

These reasons add up to why sweetened beverages are considered one of the two worst ultraprocessed foods for our health.

It looks like giving them up altogether is the wise thing to do.

Sources:

FDA moves to ban drink additive linked to thyroid issues, memory loss — UPI News

California bans four food additives linked to health issues — UPI

FDA Proposes to Ban Food Additive, Continues Assessments of Additional Chemicals — U.S. Food and Drug Administration

Why Is Red Dye No. 3 Banned in Cosmetics but Still Allowed in Food? — Consumer Reports

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10 micronutrients that turn the key on age reversal 16 Oct 2:32 PM (3 days ago)

Mitochondria are organelles that power cells by synthesizing adenosine triphosphate (ATP), the primary source of energy for most cellular processes.

That’s why their nickname is the “powerhouses of our cells.”

And as mighty power generators, mitochondria are associated with longevity — as long as they’re functioning optimally.

But when they aren’t, cellular energy production wanes, oxidative stress runs rampant, mitochondria become prone to DNA mutations, and the cellular processes that normally regulate programmed cell death and stress response become dysfunctional.

All this eventually leads to cellular decline and ultimately what we know as the aging process.

But if mitochondria eventually fail, why are they linked with longevity?

The key to age reversal

Aging may be inevitable, but that doesn’t mean there’s nothing we can do to slow it and enjoy more healthy years — especially now that we know mitochondria are the key.

In studies using C. elegans, a worm model often used in research, scientists saw that interventions could improve mitochondrial function — and extend lifespan.

In other words, our mitochondria could be revived — or motivated to keep churning out that good old ATP,  and that’s made it a prime target for longevity research.

In fact, scientists believe mitochondria are behind the life-lengthening effects of calorie restriction, which has been proven to slow the pace of aging in humans.

Thankfully, eating less isn’t our only option to support mitochondria’s healthy aging effects…  

Pyrroloquinoline quinone (PQQ) is a micronutrient found in some foods like natto, parsley and green tea, that helps mitochondria produce ATP. But it also increases the number of mitochondria, an important benefit since our bodies produce less as we age.

But longevity is just one part of aging research where mitochondria are breaking ground…

Mitochondria and skin aging

Experts have begun to explore the mitochondria’s role in cellular rejuvenation and the direct impacts that can have on the visible signs of aging.

“Mitoscientist” Dr. Keshav K. Singh is a world leader in mitochondrial health and disease and founder of the Mitochondria Research and Medicine Society in the US and India.

His research at the University of Alabama in Birmingham includes how mitochondria can slow, potentially even reverse, the signs of skin aging, opening promising avenues for therapeutic development.

Currently, that involves developing strategies to prevent, slow and treat skin wrinkles and hair loss in mice — and translating those benefits to humans.

Similar to the research I mentioned earlier using a worm model, Dr. Singh’s research involves a mouse whose age can be manipulated at will — actually made older and then, younger again — providing an unprecedented opportunity to understand tissue-specific aging.

It may be years before Dr. Singh’s research translates to products or procedures that change how our skin ages, but a prescription for healthy mitochondria may already exist…

10 micronutrients that support your mitochondria

Experts in aesthetic medicine in France are already working on a prescription for healthy mitochondria to support healthier aging.

Their answer is micro nutrition, consisting of PQQ and nine other ingredients, that protects mitochondria from oxidative damage and stimulates the growth of new mitochondria.

Their suggestions include:

Coenzyme Q10 (CoQ10), which helps mitochondria make ATP, the fuel that powers most cellular functions. CoQ10 is also a powerful antioxidant that helps control oxidative stress.

Nicotinamide adenine dinucleotide (NAD) is a form of vitamin B3 very popular in regenerative medicine. It’s an essential coenzyme in regulating metabolism, longevity, DNA repair and producing energy.

Erythrothioneine is an amino acid present in high quantities in mushrooms and is called a “longevity vitamin” by some. It guards mitochondria from free radical damage. It can also be applied to the skin to reduce signs of aging and sun damage.

Alpha-lipoic acid is an antioxidant that increases cellular levels of NAD. It may also enhance the anti-aging activity of sirtuins, genes that are involved in the regulation of metabolism and longevity.

The B vitamins, known as “respiratory’ vitamins (B1, B2, B3, B6 and B12) help balance magnesium in the body. Magnesium helps transport ATP.

Acetyl-L-Carnitine increases overall cellular respiration, and with D-ribose and N-acetylcysteine (NAC) optimizes respiratory chain activity — a process involved in generating power to synthesize ATP.

Lastly, omega-3 fatty acids, because they support the structure and function of mitochondrial membranes.

Sources:

The Mitochondrial Basis of Aging — Journal Molecular Cell

The Mitodesign Lab — keshavsingh.org

Exploring the role of mitochondria transfer/transplant and their long-non-coding RNAs in regenerative therapies for skin aging — Mitochondrion

The mitochondria at the very heart of the anti-aging medicine — Anti-Age

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The vitamin that helps cancer-fighting bacteria thrive 16 Oct 1:18 PM (3 days ago)

The human body is such a wonderfully complicated thing. Our bodily systems are connected in ways we’d never expect.

And the role of the gut has become a focal point of those unexpected links.

For example, there’s the latest on preventing cancer…

There are hundreds of unique bacterial species living in the gut, but it seems that one in particular might be able to fight cancer.

Research is still in the early stages, but it’s looking like something as simple as a vitamin could help this cancer-fighting bacterium thrive.

Vitamin D supports cancer-fighting bacteria

A new study has uncovered the possibility that vitamin D could be the key to helping a cancer-fighting bacterium live and thrive in our gut.

Researchers at the Francis Crick Institute in London have uncovered a link between a vitamin D-rich diet in mice and their increased ability to resist tumor growth.

When cancer cells were transplanted into mice who were then fed a diet high in vitamin D, the mice showed improved resistance to the cancer and slower tumor growth.

The researchers were surprised to find that vitamin D acts on specific cells in the intestine, which in turn increases the amount of a bacteria called Bacteroides fragilis (BFS).

This suggests that BFS is responsible for the improved resistance to tumor growth.

Indeed, these findings support a 2023 study at the University of Medical Sciences in Iran, where mice receiving infusions of BFS showed a 98% reduction in tumor volume, and where 75% of the mice were tumor-free after about three weeks of BFS infusions.

How these findings apply to us

These findings certainly add to the growing mountain of evidence that vitamin D status impacts cancer including previous research indicating it powers up a cancer-fighting gene, can reduce risk for developing advanced cancer and reduces death from cancer.

Here’s what Caetano Reis e Sousa, head of the Immunobiology Laboratory at the Crick Institute, has to say:

“This could one day be important for cancer treatment in humans, but we don’t know how and why vitamin D has this effect via the microbiome.

“More work is needed before we can conclusively say that correcting a vitamin D deficiency has benefits for cancer prevention or treatment.”

And Evangelos Giampazolias, another member of the Crick research team, says, “A key question we are currently trying to answer is how exactly vitamin D supports a ‘good’ microbiome. If we can answer this, we might uncover new ways in which the microbiome influences the immune system, potentially offering exciting possibilities in preventing or treating cancer.”

Making vitamin D work for you

It’s important to know that in 2023, the VITAL study determined that vitamin D is not a one-size-fits-all vitamin.

In fact, it is metabolized differently in people at higher body weights and may account for inconsistent results in some studies concerning its impact on cancer…

Senior author JoAnn E. Manson, MD, DrPH, chief of the Division of Preventive Medicine at the Brigham and Women’s Hosptial said of the VITAL study, “This study sheds light on why we’re seeing 30 to 40 percent reductions in cancer deaths, autoimmune diseases and other outcomes with vitamin D supplementation among those with lower BMIs but minimal benefit in those with higher BMIs, suggesting it may be possible to achieve benefits across the population with more personalized dosing of vitamin D.”

Research by Trinity College Dublin has also shed light on several factors that impact optimal vitamin D status — including cholesterol levels — that support the argument for personalizing supplementation.

For these reasons it’s becoming more apparent that the recommended daily allowance of 600 IU is barely enough to even support bone health — and why it’s more common to see recommended therapeutic dosages ranging from 4,000 to 5,000 IU daily.

One last suggestion for adequate vitamin D supplementation: Make sure you’re taking a supplement containing D3, the form most effectively absorbed by the body.

Sources:

Vitamin D alters gut bacteria to give better cancer immunity, study suggests — The Standard

Vitamin D regulates microbiome-dependent cancer immunity — Science

Anti-tumor effects of Bacteroides fragilis and Bifidobacterium bifidum culture supernatants on mouse breast cancer — Science Direct

How Much Vitamin D Should You Take For Optimal Health? — Healthline

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117-year-old woman’s microbiome reveals her longevity secret 16 Oct 1:08 PM (3 days ago)

When María Branyas Morera died in 2024 at the age of 117, she left more than memories. She left science a gift: samples of her microbiome.

Your microbiome is the vast community of bacteria, fungi and other microorganisms that live in your intestines and help digest food, produce vitamins and influence your immune system.

Some of us may hit the genetic jackpot for longevity, but research has shown many things can play a stronger hand than genes in determining how long you live.

So just what did Maria do while she was alive that allowed her to live such a long, healthy life?

Researchers looked to her microbiome for her secrets…

Maria’s diet gave her a diverse microbiome

Bifidobacterium is one of the most important gut microbes in the gut. In fact, it’s one of the first microbes to colonize the infant microbiome.

Throughout life, it supports immune function, protects against gastrointestinal disorders and helps regulate cholesterol.

Normally, with age, the gut microbiome becomes less diverse, and that affects its ability to contribute to good health.

But Maria’s gut microbiome was as diverse as that of a much younger adult and was especially rich in Bifidobacterium.

How did she end up with such a healthy gut?

Her diet.

Maria reported eating three yogurts every day that contained live bacteria, known to support the growth of Bifidobacterium. She also followed a largely Mediterranean diet, which has long been linked to gut microbiome diversity and the prevention of old age frailty.

And Maria was anything but frail. At the time of her death, she had no health complications other than hearing and mobility issues.

Populate your microbiome for longevity

There may have been other factors, like efficient metabolism and low inflammation, that allowed Maria to live a long, healthy life.

But there’s no doubt that her diet was a major contributor.

You may not aspire to live to 117, but I’m sure you’d like to live a long life with your health intact.

Towards that, diet is the one thing you have the most control over. Use it to keep your microbiome as diverse as Maria’s was, and you should have a fighting chance.

Here are some things you should be including in your diet:

Fermented foods, such as yogurt, kefir, and kombucha, along with fermented vegetables like kimchi and sauerkraut, contain live bacteria that populate the microbiome and encourage the growth of Bifidobacterium.

Prebiotics are dietary fibers we can’t digest, but that our microbes thrive on, and are found in foods like onions, garlic, leeks, asparagus, bananas, oats, and legumes.

Adopt a Mediterranean style of eating. Building your diet around fruits, vegetables, whole grains and legumes has been linked to both microbiome diversity and reduced disease risk. Make olive oil your main fat, and keep red meat, processed foods, and sugars to a minimum.

In addition, there are five foods researchers have found to be great at fighting inflammation (they contain a lot of polyphenols):

• Acai berries
• Onions
• Turmeric
• Red grapes
• Green tea

Throw those in the mix, and you’ll have the recipe for a long, healthy life!

Sources:

117-Year-Old Woman’s Diet Could Help Us All Live Longer — Science Alert

The multiomics blueprint of the individual with the most extreme lifespan — Cell Reports Medicine

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This eye vitamin that wages war on cancer 15 Oct 1:09 PM (4 days ago)

Zeaxanthin is best known as part of a nutrient duo that powers eye health, slashes cataract risk by half and reduces age-related macular degeneration by over 25%.

Yet, it seems what it can do for your vision is just the tip of the iceberg…

In fact, research is revealing that the antioxidant-rich eye health supplement could supercharge the cancer-fighting activity of immune cells.

It’s a discovery that could not only help guard against the disease but also enhance the effects of treatment for those already battling cancer.

Revving up tumor-killing cells

Scientists at the University of Chicago Medical Center demonstrated that zeaxanthin directly enhances the activity of CD8+ T cells, critical immune cells that rely on a molecular structure called the T-cell receptor (TCR) to recognize and destroy abnormal cells.

And that’s where zeaxanthin comes in…

The researchers demonstrated that the antioxidant stabilizes and strengthens the formation of the TCR complex on CD8+ T cells when they encounter cancer cells.

The result is:

• Enhanced T-cell activation – so that there are more cancer-killing cells available to wage war against the tumor.
• Increased cytokine production – to aid in immune response against cancer.
• Turbocharged tumor-killing capacity – so that the body can better identify and destroy cancer cells, boosting anti-tumor immunity.

A complement to immunotherapy

The scientists say that zeaxanthin is not only a powerful ally in the fight against cancer but can also boost specific cancer treatments.

They found that in mouse models, supplementing the nutrient slowed tumor growth. And when they combined zeaxanthin with immune checkpoint inhibitors — a type of immunotherapy that has transformed cancer treatment in recent years — the anti-tumor effects were significantly enhanced compared to immunotherapy alone.

In testing against specific types of tumors, the scientists found that zeaxanthin boosted T cells’ ability to kill:

• Melanoma – a dangerous and invasive form of skin cancer.
• Multiple myeloma – a cancer of the white blood cells that can also damage bone marrow and kidneys.
• Glioblastoma – a fast-growing, aggressive type of brain cancer.

In summing up the study, the researchers noted that, “We were surprised to find that zeaxanthin, already known for its role in eye health, has a completely new function in boosting anti-tumor immunity.

“Our study shows that a simple dietary nutrient could complement and strengthen advanced cancer treatments like immunotherapy.”

Zeaxanthin: a simple solution for eye and cell health

So if you want to boost your body’s cancer-killing capacity, while supporting sharper vision, zeaxanthin could offer the help you’re looking for.

You can find zeaxanthin in foods like orange peppers, egg yolks, corn, red grapes, oranges, honeydew melon and mango.

However, if you’re like me and don’t eat these foods regularly enough to move the needle, you might want to supplement to ensure you’re getting an optimal amount of zeaxanthin for better health.

I personally take a zeaxanthin supplement that includes the nutrient lutein, another “eye vitamin” that has benefits far beyond your eyes.

And after all, while you’re supercharging your body’s cancer-fighting abilities, why not grab all the eye health benefits too?

Sources:

A common supplement could supercharge cancer treatments — ScienceDaily

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Is your protein shake exposing you to 10x the ‘safe’ level of lead? 15 Oct 10:00 AM (5 days ago)

I hate to sound like a broken record, but lead is a big problem.

And we’re way beyond paint, here.

Every few months, it seems we get warnings about lead-tainted spices, lead hiding in dishware and lead-laden air pollution.

The American Heart Association says heavy metals contribute to heart disease by causing oxidative stress, chronic inflammation, endothelial dysfunction, high cholesterol, high blood pressure, and more — and lead is among the worst.

Today’s warning is especially egregious… because it’s hidden in a wildly popular “health” craze that’s exposing millions of Americans to as much as 10 times the level of lead that some experts say is safe to consume in one day.

And they get it in one serving…

Muscle gains at a dangerous price

As far back as 2012, when supplementing protein started to become popular among fitness enthusiasts, a Consumer Reports investigation identified some problems…

Protein powders contained levels of arsenic, cadmium, lead, and mercury in the low to moderate range. But consuming three servings daily could easily exceed the maximum limits for those heavy metals.

Despite sounding the alarm back then, a new Consumer Reports investigation reveals protein powders still carry troubling levels of toxic heavy metals.

Almost all of the plant-based products CR tested had elevated lead levels, but some were particularly concerning…

• Two had so much lead that CR’s experts caution against using them at all. A single serving of these protein powders contained between 1,200 and 1,600% of CR’s level of concern for lead, which is 0.5 micrograms per day.
• Two others had between 400 and 600% of that level per daily serving. CR experts recommend limiting these to once a week.
• The lead levels in plant-based products were, on average, nine times the amount found in those made with dairy proteins like whey, and twice as great as those in beef-based ones.
• Dairy-based protein powders and shakes generally had the lowest amounts of lead. However, half of the products tested still had high enough levels of contamination that CR’s experts advise against daily use.

“It’s concerning that these results are even worse than the last time we tested,” said Tunde Akinleye, the CR food safety researcher who led the testing project. 

An example is Naked Nutrition’s Vegan Mass Gainer powder, the product with the highest lead levels. It had nearly twice as much lead per serving as the worst product CR analyzed in 2010.

People supplement protein for different reasons, but more often for fitness, muscle gain, or to make up for a deficiency in their diets. According to Akinleye, “For many people, there’s more to lose than you’re gaining.”

He suggests that anyone supplementing protein regularly should reduce their consumption.

Protein: the safer way

We know that lead can build up in the body over time. The way protein shakes are used makes them especially harmful in this respect.

For example, not too long ago, heavy metals were found in dark chocolate. But for most, a chocolate bar is an occasional indulgence. People who consume protein powders and shakes are usually committed to a goal—like muscle gain — and make a habit of consuming these products daily, sometimes multiple times a day.

The Institute of Medicine has provided some average guidelines stating that women need only around 46 grams of protein, while men need around 56 grams per day.

Just 4 ounces of lean ground beef provides 28 grams of protein, while 4 ounces of chicken breast contains 36 grams of protein, and 5 ounces of salmon provides about 28 grams of dietary protein.

You can easily get plenty of protein through plant-based sources, too. Beans contain about 15 grams per cup, nuts deliver about 5 grams per ounce and vegetables about 5 grams per cup, while whole grains are somewhat closer to 10 grams per cup.

For muscle gain, a man who weighs 175 pounds only needs about 125 grams of protein a day. A man or woman looking to gain muscle who weighs less or more can calculate their need based on .7 grams of protein per pound of body weight.

So, you can see how easy it is to get to adequate — or even excess — levels through a whole foods diet.

But if you just cannot pass up the ease of protein powders and shakes, at least avoid the plant-based products, which were found to contain up to nine times the lead found in products made with dairy proteins.

Should you be concerned about the buildup of lead you could be carrying around in your body if you’ve been supplementing your protein with these products?

Considering what we know about the impact of lead and other heavy metals on heart health, you should consider chelation — a process that helps your body bind to and remove lead, mercury and the like from your body. You can read here about natural heavy metal chelators that can help with that process.

Sources:

Protein Powders and Shakes Contain High Levels of Lead — Consumerreports.org

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The vitamin D mistake that weakens your defense 14 Oct 1:24 PM (5 days ago)

It’s no secret that vitamin D is essential to support a strong, healthy immune system.

But getting optimal amounts of the sunshine vitamin is not so easy. It can be difficult to spend enough time outdoors and expose enough skin to facilitate the natural conversion process — especially in the winter months.

That’s why most of us take a supplement. But before you reach for any old bottle of vitamin D, there’s something you need to know…

Not all forms of vitamin D are created equal.

Research has revealed that only one form of the vitamin is capable of stimulating the part of the immune system that serves as the first line of defense against illness…

And a deeper dive into how the nutrient works found that taking the wrong one could set your immune system up for failure.

Vitamin D: one gives, one takes away

There are two main forms of vitamin D: D2 and D3. When you pick up a bottle of supplements, that information is usually displayed on the front of the bottle. But their differences go much deeper…

For starters, D2 comes from plant sources, such as fungi or yeast exposed to ultraviolet light. D3 is extracted from lanolin from sheep’s wool. That might seem odd, but here’s why…

Lanolin contains a high amount of the same precursor molecule, 7-dehydrocholesterol (7-DHC), found in human skin. To make vitamin D3 supplements, the 7-DHC is extracted and exposed to UVB light, mimicking the process by which D3 is produced when your skin is exposed to sunlight. That makes D3 supplements the most natural form of the vitamin.

The differences don’t end there. Both D2 and D3 can raise levels of vitamin D. But D3 is most often recommended because it’s more effective at both raising and maintaining those levels in your body.

In one study, women absorbed vitamin D3 40% better than D2, and it raised their D levels by 75%! The D2 only raised levels by 35%.

About now, you may be wondering which version of the vitamin has the most significant impact on keeping you well…

Not long ago, a study published in Frontiers in Immunology found that only vitamin D3 appears to stimulate the type I interferon signalling system in the body — a key part of the immune system that provides a first line of defense against bacteria and viruses.

But what if you run out of your favorite vitamin D3 and revert to that bottle of D2 in the back of your medicine cabinet? No harm, right?

Wrong — you’d be making a mistake with serious consequences for your immune system…

After analyzing data from several randomized controlled trials, researchers at the University of Surrey found a previously unknown effect of taking vitamin D2 supplements…

Taking D2 supplements can actually be harmful by stealing natural D3 from your body — leading to a drop in the body’s concentration of natural vitamin D3.

So, not only is D2 inferior, it robs your body of the form of the vitamin proven to support your health.

Vitamin D3: a winner for your immune system

A lot of people prefer to get their vitamins from whole food sources. But when it comes to D3, you could face challenges…

Those fortified foods, like cereal, are manufactured with the cheaper vitamin D — the form you just learned could remove natural D3 from your body.

And that glass of milk? It will likely be fortified with D3, but fortification was introduced to help prevent rickets and support bone health. To fortify your immune system, you’ll need much more D3 or need to drink a lot of milk and eat plenty of eggs (15 a day!), fatty fish and liver.

But before you get started on making sure you’re getting the correct vitamin D — and the right amount — check out this common sense rule for best vitamin benefits.

Sources:

The vitamin D mistake weakening your immunity – ScienceDaily

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Red flag dangers ignored for common hair loss drug 13 Oct 1:22 PM (6 days ago)

If there’s one thing you can say about Big Pharma, it’s that they never let side effects stand in the way of profit.

This includes pushing painkillers that lead to heart attacks and diabetes drugs linked to higher risk of heart disease.

And let’s not forget the acid reflux drugs that increase stroke risk by a whopping 94%.

Those are just a few examples, but it may shock you to know just how many red flags must be raised before the public learns of a threat…

A culmination of not one but multiple warnings that an extremely common drug prescribed to men could be responsible for driving anxiety and depression — and even causing suicide — sadly, took years.

Here are the details…

Eight studies and red flags were ignored

The drug we’re talking about is finasteride. And it’s been taken by millions of men since the 90s for both male pattern hair loss and benign prostatic hyperplasia (BPH), which is a non-cancerous enlargement of the prostate.

Unfortunately, according to researchers at the Hadassah-Hebrew University Medical Center in Israel, its effects on mood have been completely ignored by drug manufacturers and regulators despite the warnings from several studies.

In fact, they say that their research revealed eight studies published between 2017 and 2023 alone that flashed big red warning signals that were pushed under the rug.

Each of those studies demonstrated that people who take finasteride face a significantly higher risk of mood disorders and suicidal thoughts than those who don’t take it.

The problem goes even deeper

Even worse, researchers had voiced concerns about the effects of finasteride as far back as 2002.

And based on a trial related to the suicide of one finasteride user, some FDA experts had recommended slapping a warning label for “suicidal thoughts and behavior” on the drug in 2010.

Yet, according to study author Mayer Brezis, a retired nephrologist and medical professor at the Hadassah-Hebrew University Medical Center in Israel, “The advice was rejected by the agency without disclosing the internal discussion and the rationale for the final decision.”

Instead, the documents were hidden under a seal of confidentiality, which included estimates of the number of people that might be affected by these dangerous, even deadly, side effects.

But according to the Israeli study, the number of suicides across the world from use of the drug could number in the thousands.

The researchers call it “a systemic failure of pharmacovigilance,” beginning with the drug manufacturer’s failure to conduct safety research and ending with regulators’ failure to demand such research before approving its use.

Finasteride’s brain effects

The scientists say that the reason finasteride is so dangerous to mood is due to its brain effects.

The drug is used for hair loss because it interferes with the conversion of testosterone into dihydrotestosterone (DHT). Yet at the same time, it also inhibits the production of certain neurosteroids, such as allopregnanolone, that are used for mood regulation.

Additionally, animal studies have shown that finasteride use leads to long-term brain inflammation, as well as structural changes in the hippocampus, the brain region associated with learning, memory, and emotion.

Research has also shown that even after patients stop taking the finasteride, the psychiatric side effects they experience can continue for months or even years — a condition that’s been labeled “post-finasteride syndrome.”

Safer options for hair loss and BPH

It took decades, but the US Food and Drug Administration (FDA) listed depression as a potential side effect of finasteride in 2011, and added suicidality in 2022.

Clearly, finasteride may not be the safest way to battle BPH and hair loss. So, is there anything men can do to help that doesn’t put them squarely in the crosshairs of these dangers?

The answer is yes…

Beta-sitosterol is a plant sterol that works like finasteride, reducing hair loss by blocking the production of dihydrotestosterone (DHT) — without the finasteride side effects.

It’s also the secret sauce behind the supplement, saw palmetto, that supports prostate health. In terms of BPH, multiple studies have also shown that beta-sitosterol can significantly improve urinary tract symptoms as effectively as pharmaceuticals (though without side effects).

So, whether you’re looking to support a full, healthy head of hair or your prostate health, beta-sitosterol offers a naturally safer option.

Sources:

Decades of Studies Link Suicide Risk With Common Hair Loss Treatment – Science Alert

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The strange link between the kidneys and dementia 13 Oct 10:41 AM (6 days ago)

Despite their different functions, there is actually one similarity between the structure of the brain and the kidneys…

They both depend on a delicate network of blood vessels to supply blood, oxygen, and nutrients.

With these similarities comes danger. If the structure of one of these networks is damaged, it could do harm to the other. And that damage could lead to a disease dreaded by many as they age…

Your pee could tell the tale

It all starts with the kidneys and albumin, the most abundant protein in plasma, the liquid portion of the blood.

When they’re healthy, the kidneys don’t usually allow albumin to leak into the urine. So high albumin content in urine, a condition known as albuminuria, is a sign of kidney damage.

What does this have to do with the brain? Well, if the blood vessels to the kidneys are damaged, it could mean the same kind of damage is occurring in the brain’s blood vessels. This breach in the blood-brain barrier could allow toxic, inflammatory molecules to leak into brain tissues.

This can lead to vascular dementia, a condition usually caused by hypertension, diabetes or stroke. Vascular dementia is the second-most common form of dementia, behind Alzheimer’s disease, which accounts for 60 to 80 percent of all cases.

A team of international researchers sought to test the connection between albuminuria and vascular dementia found in previous studies. Their study involved nearly 133,000 participants in Stockholm, aged 65 or older, who did not have a history of dementia.

After a follow-up period of approximately four years, 7 percent of the study participants developed some form of dementia. Compared to people with normal levels (<30 mg/g) of albumin in their urine, those with moderate levels (30–299 mg/g) had a 25 percent higher chance of developing dementia. Individuals with high albumin levels (≥300 mg/g) demonstrated a 37 percent greater risk.

Even after accounting for kidney function and other factors, the researchers concluded that albuminuria was linked with a higher risk of developing dementia.

Early detection could lead to prevention

What does all this mean? Going forward, a urine test screening for albuminuria could provide an invaluable tool for assessing early dementia risk, especially for patients with factors that could increase that risk, such as diabetes, hypertension, cardiovascular disease or kidney disease.

Future study in this area could focus on the connections between albuminuria and specific dementia subtypes, which differ in risk factors, progression and treatment.

Supporting vascular health should top the recommendations…

In a study at Warwick Medical School in the UK on patients with type 2 diabetes, researchers found high-dose thiamine (vitamin B1) could slow, protect, and reverse kidney damage in the early stages. The patients also showed a dramatic reduction of more than 40% in albumin excretion.

The same research team had previously proven that type 2 diabetics suffer from thiamine deficiency, which may be the source of multiple vascular issues.

Thiamine helps maintain the endothelium’s ability to dilate blood vessels and mitigates damage from inflammation and oxidative stress. A thiamine deficiency leads to reduced levels of nitric oxide (NO) production and impaired vascular function. Decreased NO could lead to problems with blood vessel function throughout the body — including the brain.

According to Dr. Keith Scott-Mumby, vitamin B1is well tolerated by the body overall. Three doses of 100mg of B1 daily is a safe and inexpensive way to protect your kidneys from damage as a result of pre-diabetes, diabetes and general kidney disease.

And it may be a first step in reducing risks for vascular dementia as well. If you’re under a doctor’s care and taking medication, be sure to discuss adding vitamins and supplements to your routine with them.

Sources:

Something in Your Pee Could Predict Your Risk of One Kind of Dementia — Science Alert

Albuminuria is associated with increased risk of dementia, independent of eGFR: The SCREAM project — Journal of Internal Medicine

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How sugary drinks help colorectal cancer spread 13 Oct 7:53 AM (7 days ago)

When it comes to beverages, I usually stick with water or unsweetened green or black tea.

But every now and then, I find myself craving the sweet taste and fizzy mouthfeel of soda. So I’ll cave and have one, thinking the occasional indulgence won’t hurt me.

Turns out I could be dead wrong…

One soda equals trouble

Let’s start with how much sugar I’m consuming. One 12-ounce can of soda contains 10 teaspoons, or 42 grams, of added sugar. That’s nearly double the recommended daily amount for women (six teaspoons, or 25 grams) and more than the total daily amount for men (nine teaspoons, or 36 grams).

That means every time I drink one can of soda, I’m exceeding the amount of added sugar I’m supposed to have that day. And if I grab a 20-oz bottle, it’s even worse.

Plus, because there’s no fiber to slow my body’s absorption, all that sugar hits my system at once. This can cause a spike in blood sugar that increases my risk of insulin resistance, a condition that can lead to obesity and diabetes, among other metabolic issues.

Overconsumption of added sugars has been linked to other health problems as well, including cardiovascular conditions like high blood pressure, heart attack and stroke — as well as one of the scariest diagnoses you can receive…

Sugary drinks and colorectal cancer

Sugar has long been indirectly linked to higher cancer risk through obesity. But a team led by researchers at the University of Texas MD Anderson Cancer Center found in a previous study that even moderate intake of sugary drinks such as soda directly fueled tumor growth in early-stage colorectal cancer — and this growth took place independent of obesity.

In a new study, they sought to see how consumption of sugary drinks affected late-stage colorectal cancer. Using laboratory cancer models, they compared the effects of a glucose-fructose mix found in most sodas and fruit juices with those of glucose or fructose alone.

The findings were startling. Only the glucose-fructose mix made cancer cells more mobile, leading to faster spread of the cancer to the liver. This is the most common site of colorectal cancer metastasis, which is the leading cause of death in patients with the disease.

The sugar mix activated an enzyme called sorbitol dehydrogenase (SORD), which boosts glucose metabolism and triggers the cholesterol pathway, ultimately driving cancer spread. This is the pathway targeted by statins, common heart drugs used to inhibit cholesterol production.

Interestingly, blocking SORD slowed metastasis, even with the sugar mix present. This suggests targeting SORD could possibly keep colorectal cancer from spreading.

Because these are laboratory findings, more study is needed to confirm the results. Still, MD Anderson professor Dr. Jihye Yun notes, the findings emphasize the importance of daily diet in both cancer risk and cancer progression.

“While these findings need further investigation, they suggest that reducing sugary drinks, targeting SORD or repurposing statins may benefit patients with colorectal cancer,” says Yun, who led the research team.

Soda isn’t the only culprit

Yun also says it may be worthwhile to consider revisions to current dietary guidelines to reduce sugary drink consumption in patients with colorectal cancer. These include nutritional supplement drinks and concentrated juices with high glucose and fructose content, which cancer patients are often encouraged to consume to meet their nutritional needs.

In general, research has deemed sweetened beverages one of the worst ultra-processed foods you can consume, with clear links to accelerated aging, liver cancer, diabetes and heart disease as well.

So, it’s a good idea to steer clear of them, cancer or not.

If you think artificial sweeteners and sugar alcohols are an option, think again. Some of the most popular are linked to blood clots.

Water with fruit, or infused water, can be a flavorful and safe option. For tips on creating flavorful waters to enjoy, check out these tips.

Sources:

Sugary drinks may increase risk of metastasis in advanced colorectal cancer — EurekAlert!

Fructose and glucose from sugary drinks enhance colorectal cancer metastasis via SORD — Nature Metabolism

How Much Sugar Is Too Much? — American Heart Association

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Why fruit matters for healthier lungs 10 Oct 1:35 PM (9 days ago)

Here’s one that falls in the category I call “Really?”

Not trying to be sarcastic here, but what I mean by this is, “Yeah, we already know this … it’s not a surprise!”

Of course, every so often, scientists feel the need to get even more exacting proof of something we already know… in this case, that a good diet promotes good health.

And this research never hurts, because it’s something we tend to forget as we go about our busy lives. It’s never a bad thing to show us more proof.

In this case, the research focuses on fruit consumption and healthy lungs.

And anytime of year, but especially when heading into cold and flu season, the health of your lungs is a big deal…

Fruit antioxidants fight lung damage from air pollution

According to a recent British study, eating fruit may reduce the effects of air pollution on our lungs.

Pimpika Kaewsri,  the researcher, a PhD student at the University of Leicester, explains what she was setting out to explore:

“Over 90% of the global population is exposed to air pollution levels that exceed WHO guidelines, and ample research shows that exposure to higher air pollution levels is associated with reduced lung function.

“Separately, a healthy diet — particularly one high in fruits and vegetables — has been linked to better lung function. We wanted to explore whether a healthy diet or specific food groups could modify or partly mitigate the known adverse effects of air pollution on lung function.”

Using data from the UK Biobank, Kaewsri compared dietary patterns with lung function in about 200,000 participants.

To measure lung function, she used FEV₁, or the amount of air exhaled in one second, and exposure to fine particulate matter (PM_2.5). PM_2.5 represents the concentration of particles 2.5micrometers or smaller, found in vehicle exhaust and industrial waste.

She compared these with participants’ intake of fruit, vegetables and whole grains.

For every increase in exposure to PM_2.5 particles, she saw a 78.1 ml reduction in FEV₁ in those with low fruit intake, compared with only a 57.5 ml reduction in those with high fruit intake.

Choose fruits highest in antioxidants

The researcher notes that this protective effect may be explained by the antioxidant and anti-inflammatory compounds present in fruit, and that these compounds could offset some of the harm caused by small particle air pollution.

Which brings me back to my original comment… “Really?”

It isn’t news that fruits are full of antioxidants, some more than others, and that antioxidants fight inflammation…

Or that powerful antioxidants found in berries called anthocyanins have already been linked to helping retain “youthful” lung function...

And that strawberries reduce the production of several inflammatory molecules in the body.

Other fruits high in antioxidants include:

• blueberries
• blackberries
• cherries
• cranberries
• raspberries
• apples
• oranges
• red grapes

Enjoy these fruits straight, in yogurt, or in smoothies. The benefits are the same!

Get them now before winter comes around!

Sources:

Fruit might be the surprising key to healthier lungs — Science Daily

Eating fruit may reduce the effects of air pollution on lung function —European Respiratory Society

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Super sweet tropical fruit slashes blood sugar and fat 10 Oct 9:42 AM (10 days ago)

Is eating a high-sugar snack a bad idea when it comes to maintaining healthy blood sugar and weight?

Most of us would automatically answer ‘yes’ to that question.

But according to scientists at George Mason University, it actually depends on which snack you pick.

In fact, choosing one specific tropical fruit, packed with over 30 grams of sugar, can not only help you shed unwanted body fat, but also improve insulin sensitivity and blood glucose control.

Here’s the fruit — packing a sugary punch — that actually decreases diabetes worries…

It’s about the whole food – not just the sugar

In a long-term clinical trial on the effects of mangoes on diabetes parameters and body composition, researchers were able to demonstrate that, “It is not just the sugar content that matters, but the overall food context that matters.”

As they point out, despite the fact that tropical fruits, like mangoes, are often considered to be too sugary (sporting anywhere from 10 – 50 grams of sugar), the sugars found in these fruits don’t occur in a vacuum.

Instead, they are enhanced by fiber and other vitamins and nutrients that are net positives for your health.

Yet many of us mistakenly reach for lower sugar snacks, like breakfast cereals and granola bars, that may not have the same nutritional value and can even increase diabetes risk.

In fact, in a study spanning six months, the researchers were able to prove that compared to eating a low-sugar granola bar with just 11 grams of sugar daily, consuming 32 grams of sugar from mangoes resulted in:

• Improved blood glucose control
• Enhanced insulin sensitivity
• Reduced body fat

When asked about what the researchers hoped to achieve through the study, clinical nutrition researcher Raedeh Basiri, replied: “The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention.”

She went on to encourage that, “Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”

Beyond blood sugar: mangoes deliver for your health

And the good news that comes from eating mangoes goes beyond reducing diabetes markers and supporting a healthy weight…

Previous studies have found that the tropical fruit can also offer amazing heart and gut health benefits.

Research in postmenopausal women showed that eating mangoes lowered systolic blood pressure, as well as pulse pressure (a hallmark of heart health) in just two hours.

And scientists at Texas A&M University in College Station found that eating more mango can offer key benefits for those living with Crohn’s disease and ulcerative colitis, including everything from reducing symptoms to decreasing endotoxin levels associated with inflammatory conditions.

This makes mango a powerhouse fighting against a quadruple-threat of health issues, blood sugar issues, obesity, poor heart health and gut inflammation.

So my advice is to eat up!

Enjoy a mango a day to keep health problems away.

Sources:

This high-sugar fruit may actually lower diabetes risk — ScienceDaily

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The vitamin that could save your fatty liver 10 Oct 8:21 AM (10 days ago)

Metabolic-associated steatotic fatty liver disease (MASLD), previously called non-alcoholic fatty liver disease, affects up to 30% of adults, or more than 100 million people, in the U.S.

It occurs when more than 5% of the liver’s total weight is made up of fat. Obesity is a chief risk factor for MASLD (though thin people are at risk too), as well as a diet high in fat.

MASLD often has no symptoms, which is not good…

That’s because when caught early, MASLD can be reversed. But if left untreated, it can progress to nonalcoholic steatohepatitis (NASH), which can lead to cirrhosis, liver failure and liver cancer.

Lifestyle changes, including diet, exercise and weight loss, can reverse MASLD — but new (and simple) help can also come from a common over-the-counter vitamin…

A genetic factor makes MASLD worse

A team of researchers in South Korea identified a genetic factor that exacerbates MASLD: microRNA-93 (miR-93). This specialized RNA molecule is expressed in liver cells and functions to suppress the expression of specific target genes.

The team observed abnormally elevated levels of miR-93 in both patients with fatty liver disease and animal models. Through molecular analysis, they demonstrated that miR-93 promotes lipid accumulation, inflammation and fibrosis by inhibiting the expression of sirtuin 1 (SIRT1), a gene involved in lipid metabolism within liver cells.

The researchers analyzed miRNA expression profiles in liver tissues from patients with MASLD and diet-induced obese mice. Mice in which miR-93 was knocked (or edited) out were fed a high-fat, high-fructose diet to determine the impact of miR-93 deficiency on MASLD.

The researchers found miR-93 was significantly upregulated in the livers of patients with MASLD and diet-induced obese mice. The miR-93 knockout mice demonstrated reduced liver fat accumulation, as well as improved insulin sensitivity and liver function indicators. By contrast, mice with overexpressed miR-93 showed worsened liver metabolism function.

A potential treatment in a vitamin

The researchers then moved on to looking for a way to target miR-93. Remarkably, after screening 150 FDA-approved drugs, they discovered that the substance that most effectively targets miR-93 is the inexpensive and readily available nutrient niacin (vitamin B3).

Mice treated with niacin showed a significant decrease in miR-93 levels in the liver and a notable increase in SIRT1 activity. The activated SIRT1 restored disrupted lipid metabolism pathways, which normalized liver lipid balance.

The researchers note the study “demonstrates the potential for repurposing an already approved vitamin compound to modulate this pathway, which has high translational clinical relevance.

“Given that niacin is a well-established and safe medication used to treat hyperlipidemia, it holds promise as a candidate for combination therapies targeting miRNA pathways in MASLD,” they add.

More research is needed but in the meantime, it certainly can’t hurt to make sure your niacin levels are optimal. The recommended daily amount of niacin for adults is 16 mg for men and 14 mg for women.

Niacin is present in cereals, meat, milk and yeast. Given that a single three-ounce chicken breast contains 10.3 mg and one cup of cooked brown rice contains 5.2 mg, you’re probably getting enough niacin from your diet.

However, if you’re a vegetarian, you may have to take a niacin supplement to ensure you’re meeting the daily recommendation. Just make sure not to take too much or you could put yourself at risk of a rare, toxic reaction that could cause blindness.

Other supplements that support good liver health include:

• Alpha Lipoic Acid (ALA): A potent antioxidant that helps keep fats from accumulating in your liver
• Milk Thistle: An ancient liver booster found to help support the elimination of heavy metal build-up, medication residue, environmental pollutants and alcohol that can accumulate in and damage your liver.
• N-Acetyl Cysteine (NAC): A little-known amino acid that helps support the gentle detoxification of your liver from alcohol and air pollution
• Turmeric: A powerful anti-inflammatory that also helps protect your liver from oxidative stress and promotes healthy liver function

Sources:

Fatty liver breakthrough: A safe, cheap vitamin shows promise — ScienceDaily

Hepatic miR-93 promotes the pathogenesis of metabolic dysfunction-associated steatotic liver disease by suppressing SIRT1 — Metabolism

Niacin — National Institutes of Health

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Popular pantry staple fights driver of aging and disease 9 Oct 12:46 PM (10 days ago)

Inflammaging is defined as a state of systemic, low-grade inflammation that increases with age, independent of infectious pathogens.

In other words, inflammation in our body increases as we age, without any external help.

And as inflammation increases, so does our risk of heart disease, diabetes, stroke, and other conditions known as the diseases of aging.

But it doesn’t have to be that way. While inflammaging is a natural part of aging, there are steps that can be taken to mitigate its effects…

Cocoa supplements slow inflammatory aging

Cocoa extract has been shown in previous, smaller studies to reduce inflammatory biomarkers. Those benefits were attributed to its high content of flavanols — small, bioactive compounds found not only in cocoa beans but also in berries, grapes, tea, and other plant-based foods.

Between 2014 and 2020, Brigham and Women’s Hospital led the COSMOS trial (COcoa Supplement and Multivitamin Outcomes Study), a large-scale clinical trial with 21,442 participants over 60 years old. They found that cocoa extract supplementation decreased cardiovascular disease mortality by 27%.

While this was good news, the researchers weren’t exactly sure how or why this happened. So this year, they ran another study…

They collected and analyzed blood samples from 598 COSMOS participants and measured several inflammaging biomarkers (a biomarker is a measurable substance in the body that indicates a specific health condition or disease).

When they compared changes in these biomarkers after two years to levels at the start of the study, they found that levels of hsCRP (high-sensitivity C-reactive protein) had dropped by 8.4 percent!

A high hsCRP level is a direct sign of inflammation in the body, indicating a higher risk for atherosclerosis, blood clot formation, and oxidative stress, all of which add up to heart disease.

Cocoa supplements reduce inflammation and are known to control blood pressure and prevent arterial stiffness. This explained how they were able to decrease death from cardiovascular disease by almost 30%.

Prevent inflammaging: slow aging and disease risk

If you’re interested in healthy aging, cocoa could help. Cocoa supplements are becoming widely available, but I have friends who swear by grabbing the cocoa powder from the pantry and adding it to their coffee.

There are other researched ways you could tame inflammaging:

• Eat an anti-inflammatory diet. Studies show diets like the Mediterranean diet can lower CRP levels by as much as 20 percent. And don’t forget about the five foods that douse disease-causing inflammation identified by the University of Liverpool’s Institute of Ageing and Chronic Disease.
• Supplement with fish oil. The fatty acids in fish oil can curb chronic inflammation. In fact, studies show that taking 960 mg per day of EPA and 600 mg per day of DHA can lower CRP significantly.
• Increase your vitamin C intake. Research suggests that taking 1,000 mg of vitamin C per day can lower CRP levels by 25 percent.
• Try to maintain a healthy weight. Obesity mimics the effects of inflammaging on the body and accelerates aging.
• Consider the Mediterranean diet. It’s known to fight frailty and reduce risks for the diseases of aging, including cardiovascular disease, neurodegenerative diseases, diabetes and cancer.

Sources:

Study finds cocoa extract supplement reduced key marker of inflammation and aging — EurekAlert

 Effects of 2-year cocoa extract supplementation on inflammaging biomarkers in older US adults: findings from the COcoa Supplement and Multivitamin Outcomes Study randomised clinical trial — Age and Ageing 

The inflammation theory of disease — EMBO Reports

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3 prostate warning signs you shouldn’t ignore 9 Oct 7:28 AM (11 days ago)

If there’s one thing that the majority of men can expect as they age, it’s prostate problems.

In fact, over half of men will suffer from an enlarged prostate by the time they reach sixty. And up to nine in ten men will experience enlargement of the gland by age 85.

Unfortunately, as the condition becomes more severe, it can also lead to problems in the bedroom, causing issues like erectile dysfunction.

This makes recognizing early warning signs of an enlarged prostate vital to a man’s sexual and overall health.

Here are the three most common signs of prostate enlargement that you shouldn’t ignore…

#1 – Increased frequency of urination

Because the prostate gland sits just below the bladder, it can have a significant impact on urination. And this includes increasing how often you feel the need to ‘go’, especially at night.

That’s because when the prostate becomes enlarged (also known as benign prostatic hyperplasia or BPH) it puts pressure on the urethra, the thin tube that carries urine out of the body. This pressure means that your bladder has to contract with more force to push urine through that tube.

This then irritates your bladder, leading to increasing contractions and a premature urge to urinate – even when there’s only a small amount of urine in the bladder.

Over time, the need to push harder to force out urine and the irritation it causes lead to a thickening of the bladder walls. This reduces its ability to hold larger volumes of urine, perpetuating the cycle of increased frequency of urination, sometimes also called overactive bladder.

#2 – Difficulty with urination

Because your bladder has to work harder to push through the narrow urethra caused by an enlarged prostate, it can be more difficult to ‘go’ than it used to be. You may have difficulty starting the urine flow. And once the flow starts, it might be weaker than it should be.

Additionally, it can feel like there is still urine in your bladder once you’re finished. You also might dribble shortly after urination, even when your bladder feels empty, since the muscles around the urethra may not be able to squeeze as hard as they once did.

#3 – Inability to urinate

Finally, the most severe prostate warning sign is an inability to ‘go’ at all. This can occur when an enlarged prostate completely blocks your urethra, or it can be due to a bladder infection, which occurs more commonly with BPH. Urinary tract infections may also become frequent.

This is a medical emergency that requires an immediate hospital visit, since it can lead to permanent kidney damage.

Tips for long-term prostate health

Because prostate issues can lead to issues like the kidney damage we just talked about and sexual dysfunction, it’s important to talk to your doctor if you have any of these warning signs. This also allows your doctor to rule out any issues other than BPH that could be causing your symptoms, including infection.

The good news is that if you’re living with prostate issues, lifestyle changes can help. Easy-to-implement tips for long-term prostate health include:

• Reducing or eliminating alcohol and caffeine consumption
• Getting regular exercise
• Reducing stress in order to reduce the urge to ‘go’
• Drinking small amounts of fluid throughout the day, instead of large amounts all at once
• Avoiding drinking fluids right before bed
• Using the bathroom as soon as you feel the urge
• Practicing double-voiding by emptying the bladder, waiting a second and then emptying again
• Avoiding medications that reduce bladder contraction and make it harder to urinate, like decongestants and antihistamines

Over time, several natural remedies have proven their worth in supporting a healthy prostate. Those always at the top of the list include:

1. Saw Palmetto appears to reduce levels of dihydrotestosterone (DHT), a hormone which, at elevated levels, causes the prostate to become enlarged.
2. Beta-Sitosterol. Studies show that beta-sitosterol can help improve urinary flow rates, reducing the amount of urine left in the bladder after urination and improving overall quality of life.
3. Pygeum Bark Extract. Although pygeum has been studied for a variety of ailments, it has demonstrated the most promise for the management of an enlarged prostate, including calming the frequent urge to go.
4. Pumpkin Seed. Double-blind scientific studies have shown that pumpkin seed extract helps urinary flow, voiding time, and reduces leftover urine volume in men with prostate concerns.

Source:

Slideshow: A Visual Guide to Enlarged Prostate (BPH) – WebMD

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14 steps that slow aging to avoid frailty 8 Oct 10:58 AM (11 days ago)

Frailty is a condition of aging that afflicts 7 to 12 percent of Americans aged 65 and older. However, the risk increases with age, from one in 25 people between the ages of 65 and 74 to one in four for those older than 84.

People who become frail typically start losing weight unintentionally, have low energy levels, walk slowly, have low grip strength and become prone to falls.

In other words, frailty steals your independence. But frailty doesn’t have to be inevitable…

You probably noticed that most signs of frailty have a direct link to how active a person is. And it’s a fact of science that lack of exercise accerlerates biological aging.

It would be a shame to sit back and let that happen when there’s a simple solution…

The magic number: 14 extra steps

Walking can be especially effective for helping older adults maintain their independence. But there’s a specific walking “prescription” that works best.

A study led by researchers at the University of Chicago Medicine enrolled frail older adults in structured walking programs within their retirement communities. They were guided and assessed by clinical research staff, particularly for their cadence, or the pace at which they walked.

Each participant wore a device fitted to their thigh to record accurate measures. One group was encouraged to walk as fast as safely possible, while the other group walked at their usual comfortable pace.

The results were clear: those who increased their cadence by at least 14 steps per minute above their usual pace to roughly 100 steps per minute were able to walk longer distances in a standardized test. This demonstrated substantial improvements in their functional capacity.

“People who haven’t experienced frailty can’t imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they’re out,” says study lead Dr. Daniel Rubin, an anesthesiologist at UChicago Medicine.

Rubin’s interest in cadence came from his experience evaluating older patients preparing for surgery. “Older adults have a high risk of complications associated with surgery,” he says. “Traditionally, surgical teams have relied on physical function questionnaires to risk-stratify patients, but I thought there must be a way to develop more objective metrics.”

Measuring cadence accurately

Rubin’s team built on these findings by creating a smartphone app called Walk Test, explicitly designed to accurately measure walking cadence.

“We didn’t necessarily trust smartphones’ built-in analytics,” Rubin says. “Instead, we built an app that uses a novel open-source method to analyze the data measured by the phone and lets us actively engage users in brief, deliberate walking tests, ensuring accurate measurement.”

Validation testing showed the app’s accuracy. It closely matched specialized, research-grade accelerometers in counting steps per minute.

It’s user-friendly too…

“We wanted to make it as low-barrier as possible so it’s easy for older adults to use without additional equipment,” he says. “The people who need the most help are usually the least well-equipped to get started.”

Unfortunately, the Walk Test app is not yet available to the public.

Building cadence into everyday life

In short, this research demonstrates that transitioning from a casual stroll to a brisk walk can yield substantial health benefits, protecting against frailty and potentially slowing the aging process.

To get started, first try to establish a baseline by measuring your usual walking pace in steps per minute. From there, try increasing your pace slightly to find a level that’s brisker but still feels comfortable.

To maintain a steady, elevated cadence, Rubin recommends using a metronome app to match your steps to a consistent beat. There are a number of free metronome apps available that can help you stay on pace and track your progress over time.

The most important thing is to be safe. If your doctor has said you meet the requirements to be considered frail, or feel unsteady on your feet, don’t walk alone. Enlist a partner or, at the very least, communicate with a friend, family member or neighbor when planning to walk.

Staying active is crucial for reducing your risk of frailty and promoting overall health. However, past research indicates that it’s not the only potential cause of frailty, and walking isn’t the only solution.

Research published in the journal Nutrients revealed that not getting enough vitamin D in older age may drive the development of frailty, while another found it slowed aging. Getting out and walking can help you get more of the sunshine vitamin, but supplementing vitamin D3 is also safe and effective.

Sources:

Walk faster, age slower: The 14-step boost that builds strength — ScienceDaily

Walking cadence as a measure of activity intensity and impact on functional capacity for prefrail and frail older adults — PLOS One

A Smartphone Application to Measure Walking Cadence before Major Abdominal Surgery in Older Adults — Digital Biomarkers

Stay Strong: Four Ways to Beat the Frailty Risk — Johns Hopkins Medicine

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The most effective strategy against heart disease and cancer 3 Oct 12:19 PM (16 days ago)

What we eat is directly tied to the health of our bodies. There’s no doubt about it. That’s why it has been and may always be a topic of research.

And even though we’ve written many times on the health benefits of a plant-based diet — how it can prevent major diseases and cure seemingly incurable ones — we find ourselves here again.

The research is certainly extensive and robust. But how to read all of it?

That problem has been partially solved by a team of Italian researchers who brought together twenty years’ worth of research in one study — seeking to see how a plant-based diet stands up to the two leading causes of death worldwide…

Heart disease and cancer.

The disease-free diet

Dozens of studies have shown that the foods we eat are directly associated with health outcomes. For example, diets high in red meat, refined grains, ultra-processed foods and added sugar have become synonymous as risk factors for cardiovascular disease and cancer.

To deepen understanding of the potential benefits of plant-based diets, a team led by Dr. Angelo Capodici of the University of Bologna in Italy reviewed 48 papers on vegetarian diets published from January 2000 through June 2023.

They followed an “umbrella” review approach, which is like a scientific super-review – a study that collects, organizes, and analyzes the data from previous reviews and meta-analyses of prior research.

So what did digging through all this existing research amount to?

Their review showed that vegetarian and vegan diets have a robust statistical association with better health status on risk factors specific for heart disease and cancer such as:

• Cholesterol
• Blood sugar
• Body mass index (BMI)
• Inflammation

They also determined these diets are associated with reduced risks for:

• Ischemic heart disease
• Gastrointestinal cancer (includes cancers of the esophagus, stomach, pancreas and intestines)
• Prostate cancer
• And death from cardiovascular disease.

How to start a plant-based diet

As with any diet, there’s a right and a wrong way to go plant-based — and that’s an important piece of the puzzle according to a statement made by the research team.

They wrote, “It has also been described that vegetarians, in addition to reduced meat intake, ate less refined grains, added fats, sweets, snacks foods, and caloric beverages than did nonvegetarians and had increased consumption of a wide variety of plant foods.”

So they didn’t just give up meat and eat more plants. They ate the best versions of plant-based foods — and their overall food habits were healthier. That matters because…

• Refined grains have been found to stack your odds of heart attack or stroke, while whole grains will not.
• Those caloric beverages, like sodas, even diet ones, can skyrocket fatty liver and worse.
• And snacking can tank an otherwise healthy diet.

For people who don’t want to give up meat completely, but eat more plant-based foods, this may be the compromise you’re looking for.

Going meatless isn’t always a good idea. It can lead to deficiencies, especially in vulnerable populations, and in some cases may be linked to disease. For many, striking a healthy balance may present the best personal choice.

Eating more of the green stuff and cutting out the processed, high-fat and high-sugar foods may leave you some wriggle room to enjoy a lean meat meal once or twice a week.

But even though the researchers caution against the large-scale adoption of plant-based diets, they do say when it comes to cancer and cardiovascular risks, a vegetarian diet can be one of the most effective preventive strategies.

Sources:

Plant-Based Diets Associated With Reduced Risk of Major Diseases, Large Study Finds — Science Alert

Cardiovascular health and cancer risk associated with plant based diets: An umbrella review — PLOS One

Sorry meat lovers, 20 years of research suggests plant-based is best for your health — Scimex

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The vegetable that lowered blood pressure 36 percent 3 Oct 9:03 AM (17 days ago)

When it comes to high blood pressure, diet can make or break you.

Consuming too much salt (or not enough, surprisingly) can raise your blood pressure, as can drinking too much alcohol or caffeine or eating too little prebiotic fiber. Trans and saturated fats also aren’t good for your blood pressure.

So what foods should you eat instead?

There’s one food in particular that’s caught the attention of investigators due to its combination of heart-healthy nutrients that lowered blood pressure 36 percent in some people…

Tomatoes can take high blood pressure down

Researchers in Spain studied more than 7,000 adults between the ages of 55 and 80 over the course of three years.

Just over 82 percent of the participants had high blood pressure at the beginning of the study, but all of them had factors that raised their risk for heart problems. Some of these factors include diabetes, smoking, high cholesterol, obesity and/or a family history of early-onset cardiovascular disease.

The American Heart Association (AHA) defines normal blood pressure as a reading of less than 120 systolic (the top number) and less than 80 diastolic (the bottom number). The researchers divided the participants with high blood pressure into three categories of hypertension:

• Grade 1 hypertension, systolic 140 to 159 mmHg and diastolic 90 to 99 mmHg
• Grade 2 hypertension, systolic 160 to 179 mmHg and diastolic 100 to 109 mmHg
• Grade 3 hypertension, systolic 180 mmHg or higher and diastolic 110 mmHg or higher

During the study, participants completed questionnaires about their diet and physical activity. The researchers paid particular attention to the amount of tomato products participants were consuming. They tracked daily consumption of raw tomato and tomato-based items like tomato sauce and the cold Spanish tomato soup known as gazpacho.

The researchers separated individuals into four groups based on daily tomato consumption, with the lowest group ingesting 1.5 ounces or less of tomato and the higher group eating 4 ounces or more.

Based on the results, the researchers found that eating the equivalent of one large 4-ounce tomato each day could slash the risk of high blood pressure by as much as 36 percent.

Additionally, those eating a medium amount of tomatoes also showed a significant drop in diastolic blood pressure compared with those consuming the lowest amount.

Interestingly, the reductions in systolic and diastolic blood pressure were only significant in those with grade 1 hypertension and not in the groups with higher blood pressure levels. The researchers attributed that to the elderly nature of the study population, most of whom had long-standing hypertension at the start of the study, as well as high cardiovascular risk factors.

“Tomato is one of the most consumed, widely available, and affordable vegetables worldwide, and it is an important component of the best diets, such as the Mediterranean diet,” writes study co-author Dr. Rosa Maria Lamuela-Raventós, a professor at the University of Barcelona. “Tomato consumption may play a favorable clinical role in the prevention and management of elevated blood pressure.”

The magic ingredients: lycopene and potassium

The study authors speculate that the tomato’s impact on blood pressure is likely due to specific minerals like potassium and compounds such as lycopene that have antioxidant and anti-inflammatory effects. Potassium’s effect on artery health and blood pressure is well-established, and at least one study has shown a link between lycopene and lower systolic blood pressure. The AHA already recommends tomatoes due to their combination of these nutrients.

There are limits to the study, including its observational nature and the fact that much of the data is self-reported. Further studies are needed to confirm these results.

Still, you may want to consider adding a daily dose of tomatoes to an already healthy diet rich in whole grains, fresh fruits and vegetables. Like Lamuela-Raventós mentioned, the Mediterranean diet includes all these foods, especially tomatoes, so you may want to give that eating plan a try.

There is one thing you should bear in mind…

If you add tomato-based products like canned tomatoes, sauces or soups to your diet, make sure they’re low in sodium — or better yet, sodium-free.

And in case you’ve gotten hung up on whether tomatoes are a fruit or a vegetable, let me share this: According to the editors of the Encyclopedia Britannica, nutritionists consider tomatoes to be vegetables.

Sources:

Eating More Tomatoes May Help Lower Blood Pressure — Everyday Health

Association between tomato consumption and blood pressure in an older population at high cardiovascular risk: observational analysis of PREDIMED trial — European Journal of Preventive Cardiology

11 Foods That Increase Blood Pressure — Durham Nephrology Associates, PA

Lycopene Supplementation and Blood Pressure: Systematic review and meta-analyses of randomized trials — Journal of Herbal Medicine

How Potassium Can Help Control High Blood Pressure — American Heart Association

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Guava’s secret liver cancer-fighting molecule 2 Oct 1:00 PM (17 days ago)

Far and away, liver-related cancers are one of the world’s top causes of cancer deaths.

That’s because not only is it challenging to treat, but also the fact that chemotherapy and targeted therapies can often only be used to control symptoms and slow the cancer progression, rather than cure it.

Unfortunately, rates of liver and bile duct cancer have skyrocketed in recent years, with one in 125 men and women expected to be diagnosed with hepatocellular cancer over the course of their lives.

Luckily, researchers at the University of Delaware may have just made a breakthrough in liver cancer care, using a molecule found in a tropical fruit that could provide a low-cost, powerful treatment.

Here are the details…

Pioneering new cancer treatment pathways

Guava may be tropical, but chances are you can find it in a local grocery store. It’s sweet or tangy, depending on ripeness, and even the seeds are edible.

But its real claim to fame is its anticancer potential…

In 2010 and 2013, studies found that guava extracts helped reduce tumor size in prostate cancer. In 2022, a study identified guava leaf extract as a potential candidate for liver cancer therapy.

But extracting enough of guava’s cancer-fighting molecules to mass-produce a treatment is no easy task.

“The majority of clinically approved medicines are either made from a natural product or are based on one,” explains associate professor William Chain, associate professor in the University of Delaware’s Department of Chemistry and Biochemistry. “But there aren’t enough natural resources to make enough treatments.”

So, he and his team found a workaround that opens the door to more effective — and cheaper — treatments for liver cancer.

Using a process called natural product total synthesis, they have developed a pathway that utilizes widely available chemicals to synthesize the cancer-fighting molecules found in guava.

“Now chemists will be able to take our manuscripts and basically follow our ‘recipe’ and they can make it themselves,” Chain said.

And now, not only can guava molecules be synthesized to improve liver cancer treatment, the team is also working with the National Cancer Institute to pit the molecule against other types of cancers.

Guava’s secret: Powerful nutrition

When a food comes to the forefront in the fight against cancer, you can delve into its nutritional content and uncover chemopreventive clues as to why…

The leaves of the guava fruit contain potent polyphenols that exhibit strong antioxidant and anti-inflammatory properties. The seed, fruit and leaves are also rich in vitamins, folic acid, fiber, carotenoids and fatty acids.

Known cancer-fighting nutrients found in guava include:

• Vitamin C — a potent antioxidant that acts upon free radicals and helps in body detoxification.
• Apigenin — reported to inhibit the cell proliferation of various cancer lines.
• Lycopene — a free radical scavenger, it also acts as an anti-proliferative, anti-metastatic and apoptotic agent. Guava contains more lycopene than watermelon.
• And Kaempferol, which possesses potential anti-carcinogenic and anti-proliferative properties.

Guava has been used medicinally in countries such as India, Malaysia and China. In those countries, it’s not uncommon to boil the leaves to create a liquid extract, also called a decoction. However, it may cause stomach upset and temporary pain and shouldn’t be taken in large quantities.

Eating a guava a day, even a few slices in yogurt or a smoothie, may be more enjoyable.

Sources:

Guava’s secret molecule could fight liver cancer – ScienceDaily

Antitumor effect of guava leaves extract on Ehrlich Ascites carcinoma in mice in vitro and in vivo — Biochemistry Letters

Guava: A potent anticancer fruit—ADMAC Oncology

Liver Cancer – Cleveland Clinic

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Dementia-free longevity in half a tablespoon a day 2 Oct 12:46 PM (17 days ago)

Time and again, the Mediterranean diet comes out on top for powerful health benefits.

And it’s no wonder. Not only is it chock full of bioactive compounds, but recently researchers found many of those nutrients can, incredibly, cross the blood-brain barrier.

But if one food is the centerpiece of this disease-fighting buffet, it would have to be olive oil.

Not only is it a powerhouse on its own, packed with polyphenols, omega-3 and 6 fatty acids and oleic acid (also known as omega-9 fatty acid), but it enhances the extraction of nutrients from other foods.

Previous research shows olive oil fights aging, heart disease and osteoporosis, supports healthy arteries, heals intestinal injury and reduces risks for diabetes and depression. It’s also been linked to reduced mortality from four major health threats.

But it’s the brain benefits that just keep stacking up…

Olive oil lowers death risk from dementia

Scientists at Harvard University observed more than 92,000 adults over 28 years who were 56 years of age on average at the start of the study. The researchers assessed their diets every four years using a questionnaire and the Alternative Healthy Eating Index, which assigns ratings to foods and nutrients that can predict chronic disease outcomes.

Overall, they found that consuming at least 7 grams of olive oil every day was associated with a 28 percent lower risk of dementia-related death when compared with those who never or rarely ate olive oil. That’s a bit over half a tablespoon of olive oil.

Replacing around 1.2 teaspoons of margarine or mayonnaise with olive oil daily was linked with an 8 to 14 percent lower risk of death from dementia. No significant changes were found when substituting with other vegetable oils or butter.

Participants who had the APOEe4 gene, notorious for raising Alzheimer’s disease risk, were five to nine times more likely than noncarriers to die from dementia. Still, the findings regarding olive oil remained the same even after taking this factor into account.

Another interesting aspect of the study is that these findings stood regardless of the diet quality of the participants, although it could be that those who consume olive oil have healthier lifestyles in general.

The researchers say substituting fats like margarine and mayonnaise with olive oil could potentially improve dementia-free longevity.

“Beyond heart health, the findings extend the current dietary recommendations of choosing olive oil and other vegetable oils for cognitive-related health,” the researchers wrote in the study. They did caution, however, that the findings were observational and did not demonstrate a causal relationship.

Tips on getting the most from olive oil

Olive oil has many uses. You can cook with it, of course, but it’s delicious when used in a meat marinade, salad dressing, vinaigrette or pesto. You can even drizzle it on sandwiches or mix some up with fresh or dried herbs to make a dip for bread.

When shopping for olive oil, the first thing to look for is whether it’s the extra-virgin variety. Unlike regular olive oil, extra-virgin olive oil (EVOO) contains more than 200 antioxidant plant compounds, including polyphenols. This gives EVOO an edge in terms of health benefits.

You’ll also want to buy the freshest EVOO you can find, so look for a brand with the harvest date marked on it. The closer to the purchase date, the fresher the oil is and the more of its aroma, flavor and health benefits it retains.

You don’t need to look for terms like “cold-pressed.” EVOO always comes from the first pressing of the olives, and it must be made with no added heat.

Try to find an EVOO that’s stored in a dark glass bottle or (even better) metal tin. If the EVOO is stored in a clear glass bottle, it will have been exposed to light and lost most of its aroma and flavor.

Once you bring it home, store your EVOO in a cool, dark environment, well away from your stove. Exposure to heat over long periods of time will shorten the shelf life of your EVOO.

Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Take my word for it, there’s a difference in taste, quality and benefit! Click here to learn more…

Sources:

Mediterranean staple may lower your risk of death from dementia, study finds — CNN

Consumption of Olive Oil and Diet Quality and Risk of Dementia-Related Death — JAMA Network Open

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Two factors that weaken your muscles more than aging 1 Oct 1:15 PM (18 days ago)

Getting older is no picnic. There are certain signs of aging that we all hope to escape, but that’s much easier said than done.

Consider what happens to your muscles…

Research shows we can expect a substantial loss of muscle mass and strength (known as sarcopenia), decreased regenerative capacity (meaning muscle tissue that can’t repair itself) and loss of physical function — all thanks to aging skeletal muscle.

But what drives this decline — and is it just inevitable?

To answer that question researchers looked at “primary aging” — which may involve things we can’t control — and “secondary aging,” which may play a much bigger role in weakening our muscles than previously thought…

Two key drivers of muscle changes

The age-related loss of muscle tissue starts as early as our 40s. By age 50, we’re losing 1 to 2 percent of our muscle mass every year as our bodies become less able to convert protein into muscle. And in our 60s and 70s, this loss becomes even more rapid as we lose muscle fibers — and what fibers we still have begin to shrink.

This sets off a vicious cycle: we become less active (because it gets harder) and that directly contributes to further muscle deterioration.

A team of Russian researchers decided to dig deeper into the age-related changes that occur in skeletal muscle. What they found was that chronic inflammation and physical inactivity affected these changes more than primary aging.

In short, the study shows aging muscles are affected more by physical inactivity and chronic inflammation than they are by the aging process itself!

That’s because these two factors influence the expression of 4,000 genes that regulate processes such as mitochondrial function, protein balance and immune and inflammatory responses. These processes can influence healthy aging or — gone wrong — can make it all go awry.

By contrast, they found only about 200 genes where their expression was related to primary aging rather than other factors.

This is one more example of epigenetics, or how lifestyle impacts genes. Epigenetic changes are reversible and do not change your DNA sequence, but they can change how your body reads a DNA sequence and how it is expressed to affect your body and your health.

A recipe for better muscle strength

It’s clear there are two things we need to do to help protect our muscles as we age: reduce inflammation and move our bodies.

Certain exercises are great for both movement and muscle-building. Walking, swimming, dancing, tennis and elliptical training all combine strength training and aerobic exercise. And yoga can actually help tame inflammation while strengthening your muscles.

Combining exercise with protein helps you build muscle mass as you get older. Including protein with every meal is especially important if you want to protect your aging muscles, as it helps boost amino acid activity.

There are a few steps you can take to tackle age-related inflammation, or “inflammaging” as some call it, while lowering levels of C-reactive protein (CRP), an inflammation marker associated with reduced muscle mass.

The Mediterranean diet can quench inflammation. Try to eat plenty of these five foods.

Supplements may also help in various ways…

• Vitamin C supports immune health and has the added benefit of lowering CRP levels by 25 percent.
• Vitamin D also supports immune health — and has been demonstrated to protect against declining mitochondria related to muscle weakness.
• Omega-3s, found in fish or krill oil supplements, can curb chronic inflammation and CRP while potentially doubling muscle strength.
• The antioxidant resveratrol can also manage inflammation while giving your muscles a boost. Research shows resveratrol may help maintain muscle mass and decrease the loss of muscle fiber.

Sources:

How do chronic inflammation and physical inactivity affect age-related changes in gene and protein expression in skeletal muscle? — EurekAlert!

Age-related changes in human skeletal muscle transcriptome and proteome are more affected by chronic inflammation and physical inactivity than primary aging — Aging Cell

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What arm fat can tell you about your bone density 1 Oct 12:42 PM (18 days ago)

As you age, your risk of developing osteoporosis and suffering a debilitating hip or spine fracture goes way up — especially if you’re a woman.

That’s why doctors will often order a special type of x-ray called a DEXA scan to measure your bone mineral density or BMD.

But it turns out that’s not the only way to tell if you have weak bones…

In fact, according to researchers from the National and Kapodistrian University of Athens in Greece, all it takes is measuring your arm fat.

What arm fat has to do with your bones

While it may sound strange that the fat on your arms would play a role in warning about your bone strength, those Greek researchers have the facts to back it up.

The team investigated the link between body fat and bone quality by examining 14 men and 101 women, without osteoporosis and an average age of about 62.

And they found that overall, people who have excess fat on their bodies — irrespective of their body mass index (BMI) — have low bone quality in their spine.

Even more concerning, they discovered that the more belly fat located deep inside the abdomen and around internal organs (known as visceral fat), the lower the quality of the spine’s spongy bone or trabecular bone.

In other words, having more visceral fat means you’re more likely to suffer from a spinal fracture.

This didn’t surprise the researchers since visceral fat is the hormonally more active component of total body fat. This means that this specific type of body fat produces molecules called adipocytokines that kick off low-grade inflammation, which can negatively impact bone quality.

However, while we can all look at our bellies and see if we need to lose weight, the level of visceral fat on our bodies can still be hard to gauge. And that’s where the arms come in.

The researchers then looked at the distribution of body fat under the skin and discovered that people with higher fat mass in their arms were also far more likely to have lower bone quality and strength in their spines.

According to study senior author, Professor Eva Kassi, “This could mean that the arm’s subcutaneous fat, which can be easily estimated even by the simple and inexpensive skin-fold calliper method, may emerge as a useful index of bone quality of the spine, possibly predicting the vertebrae fracture risk.”

Put simply, you can get an idea of how strong your bones are simply by pinching the fat on the back of your upper arm.

Strengthening your arms and your bones

Even better, the researchers believe that their results also provide a simple clue to boosting bone strength and avoiding osteoporosis by exercising to target visceral fat and focusing on your upper body.

Great ways to do this include:

• Revving it up with HIIT – High-intensity interval training or HIIT helps trigger an “after-burn effect” that can boost your calorie burn and melt away visceral fat even after you’ve finished exercising.
• Adding in resistance training – If you want to build strong bones, focus on building strong muscles through weight and resistance training.
• Avoiding refined carbohydrates and sugar – Sugars and carbs can lead to blood sugar spikes that increase visceral fat. Skip these belly fat boosters and instead reach for foods rich in protein and fiber to help keep your blood sugar on stable footing. And be sure to include anti-inflammatory foods that help your bones.
• Drink the beverage that’s known to actually build bone (nope, it’s not milk!) and turn dangerous white fat in the body into energy-burning brown fat.

With these simple tricks, you can say goodbye to stubborn visceral and arm fat and hello to strong bones.

Sources:

Arm fat may reveal women and men at risk of spinal fracture – EurekAlert!

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Why antioxidants are the answer for aging brains and muscles 1 Oct 12:40 PM (18 days ago)

If you’re an older adult who sometimes struggles to open a jar or finds it difficult to climb stairs, you may be in the early stages of sarcopenia. This age-related disease causes a progressive loss of muscle strength in older individuals, resulting in a decline in mobility.

Sarcopenia can also raise the risk of developing cognitive disorders. One study found people with sarcopenia were six times more likely to have cognitive impairments than those without the disease.

We know that exercise can help protect against age-related muscle loss and boost our cognitive health. But what about the role that nutrition plays?

The power of blended antioxidants

Oxidative stress, which plays a significant role in age-related health issues, is the progressive cellular damage caused by free radicals.

The best defense against oxidative stress? Antioxidants. Consuming foods rich in antioxidants can reduce cell damage and slow down age-related health decline.

In a recent study, researchers gave aged mice a blended antioxidant supplement known as Twendee X (TwX). The supplement contains the following antioxidants:

• Vitamin C
• L-glutamine
• Niacin
• L-cysteine
• Coenzyme Q10 (CoQ10)
• Vitamin B2

Results showed the mice experienced significant improvements in spatial cognition, short-term memory and muscle durability.

These results suggest that such antioxidant cocktails may benefit both memory and muscle strength in aging humans.

The right foods for antioxidants

Many foods are rich in antioxidants, but unfortunately, most of the foods highest in antioxidants are those that most of us don’t eat enough of.

If you’re ready to make an effort to improve your dietary antioxidant intake, look for these:

• Glutamine/l-glutamine: Beef, cabbage, cottage cheese, milk, pork, poultry, raw parsley, raw spinach, ricotta cheese and yogurt
• Niacin (B3): Bananas, beef, beef liver, brown rice, fish, fortified cereals and breads, legumes, nuts, pork, poultry and seeds
• Cysteine/L-cysteine: Beef, egg, poultry and whole grains
• CoQ10: oily fish (such as salmon and tuna), organ meats (such as liver) and whole grains
• Vitamin B2/riboflavin: Almonds, cheese, chicken breast, dairy milk, fortified cereals and breads, eggs, lean beef and pork, organ meats (such as beef liver), salmon, spinach and yogurt
• Vitamin C: bell peppers (all colors), broccoli, Brussels sprouts, cantaloupes, cauliflower, grapefruits, leafy greens (turnip, mustard, beet, collards), honeydew melons, kale, kiwi, lemons, oranges, papayas, snow peas, strawberries, sweet potatoes and tomatoes

• Vitamin E: Almonds, avocado, leafy greens (beet, mustard, turnip), peanuts, red peppers, spinach (boiled), Swiss chard and sunflower seeds
• Carotenoids (including lutein and zeaxanthin): Apricots, asparagus, beets, broccoli, cantaloupes, carrots, bell peppers, kale, mangos, oranges, peaches, pink grapefruits, pumpkins, winter squash, spinach, sweet potatoes, tangerines, tomatoes, turnip and collard greens and watermelon
• Selenium: Barley, brown rice, Brazil nuts, fish, shellfish, beef and poultry
• Zinc: Beef, cashews, chickpeas, fortified cereals, lentils, oysters, poultry, pumpkin seeds, sesame seeds and shrimp
• Phenolic compounds: Anthocyanins (blueberries, strawberries), catechins (berries, cocoa, tea), coumaric acid (berries, spices), quercetin (apples, onions, red wine), resveratrol (grapes, peanuts, and red wine)

Sources:

Blended antioxidant supplement improves cognition and memory in aged mice — ScienceDaily

A Blended Vitamin Supplement Improves Spatial Cognitive and Short-Term Memory in Aged Mice — International Journal of Molecular Sciences

Antioxidants — Harvard T.H. Chan School of Public Health

Glutamine — Mount Sinai

Niacin – Vitamin B3 — Harvard T.H. Chan School of Public Health

Dietary Cysteine and Other Amino Acids and Stroke Incidence in Women — Stroke

Coenzyme Q10: The essential nutrient — Journal of Pharmacy & BioAllied Sciences

Riboflavin – Vitamin B2 — Harvard T.H. Chan School of Public Health

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The drink that makes antibiotics useless (and it’s not alcohol) 1 Oct 9:14 AM (19 days ago)

Antibiotic resistance has continued to rise thanks to factors ranging from over-the-counter drugs that fuel the epidemic to a hidden nanoplastics threat many have never even heard of.

But there’s more…

Research is revealing that one of our favorite types of drinks can counteract the effects of certain antibiotics, particularly against a specific bacterium responsible for some common and already difficult-to-treat infections.

And you know what happens when you take an antibiotic and it doesn’t fully kill the germ; it can supercharge the germ’s resistance even more.

Here’s what you need to know about which drink you should avoid when taking antibiotics. (Hint: it’s not alcohol).

Re-think what you drink on antibiotics

After the examination of 94 different substances, researchers at the Universities of Tübingen and Würzburg were able to prove that everyday substances can influence how bacteria, such as E. coli, respond to antibiotics.

One of the worst offenders the researchers discovered when it comes to compromising the work of antibiotics is caffeine.

E. coli infections most often occur in your GI system or urinary tract, but can also migrate to cause infections in the bloodstream, prostate and gallbladder.

That means caffeinated drinks, like the coffee, tea and sodas (if you’re still drinking those) we rely on for a little extra energy, could decrease the power of antibiotics to help fight infections.

According to the scientists, that’s because caffeine triggers genetic regulators that control bacterial transport proteins. These transport proteins act as pores for the bacteria, determining what can and can’t get inside the cell.

Basically, caffeine closes down these pores to antibiotics like ciproflaxin, weakening their effectiveness.

“Caffeine triggers a cascade of events starting with the gene regulator Rob and culminating in the change of several transport proteins in E. coli, which in turn leads to a reduced uptake of antibiotics such as ciprofloxacin,” explains researcher Ana Rita Brochado.

The scientists say that this contributes to what’s called ‘low-level’ antibiotic resistance, which is not due to classic resistance genes, but to regulation and environmental factors.

How not to make antibiotics useless

Clearly, if you’re taking antibiotics, avoiding caffeine is a must to help ensure they’re as effective as you need them to be. So, at least until you’re done with the medication, lay off the caffeinated drinks.

Additionally, there are a few ways to help antibiotics work as they should when you do have to take them:

• Taking omega-3s – Researchers at Flinders University discovered that omega-3 fatty acids, like those found in fish oil, can make germs’ membranes more permeable to antibiotics. This makes the bacteria less resistant to the medicine.
• Adding in cranberry – A Canadian study found that cranberry extract made it easier for antibiotics to enter the bacteria that cause UTIs, pneumonia, and gastroenteritis. It also disrupted the mechanism that bacteria use to eliminate the antibiotic.
• Drinking green tea – Research has shown that a compound in green tea — epigallocatechin (EGCG) – is capable of making an antibiotic called aztreonam work against a dangerous, resistant bacterium again. In fact, the two compounds together were far more effective at killing the bacteria than either was alone.
• Eating more fiber – Research has shown that dietary fiber plays a crucial role in preventing the overgrowth of harmful gut bacteria, including E. coli and Klebsiella pneumoniae.

Also, remember to support your gut microbiome when taking antibiotics. Probiotics help repopulate the gut microbiome after a round of antibiotics, but taking them regularly yields even better benefits…

Previous research shows that probiotics reduce the likelihood of getting common infections like respiratory infections and stomach bugs. They also reduce the duration and severity of these infections.

Sources:

E. coli infection – Cleveland Clinic

Your morning coffee could secretly be weakening antibiotics – ScienceDaily

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How olive oil and chocolate keep your arteries clear 1 Oct 8:40 AM (19 days ago)

Perfect food pairings are what life’s all about…

Beans and franks. Chips and dip. Mac and cheese. Peanut butter and jelly. Spaghetti and meatballs.

I’m getting hungry just thinking about it!

Of course, not all food pairings make for healthy meals. But there is one that most certainly does.

Not only will this delicious duo invigorate your taste buds, but it will invigorate your heart health, too…

So what is it?

Dark chocolate and olive oil, that’s what.

I know that sounds like a strange combination, but if you try it, you’ll be surprised at how delicious these two foods are together.

And when it comes to boosting your heart health, these two superfoods may just be the perfect pair…

Olive oil and chocolate protect your heart

Researchers from the University of Pisa in Italy discovered that adding a dash of extra virgin olive oil to your daily dose of dark chocolate can be beneficial for your heart health.

They conducted a study that included men and women with at least three risk factors for heart disease (things like smoking, abnormal amounts of lipids in their blood, hypertension, a family history of cardiovascular disease, etc.)

They gave these people a serving of dark chocolate for 28 days straight. But this wasn’t plain old chocolate. It was infused with one of two foods — extra virgin olive oil (EVOO) or the Panaia red apple (an ancient variety rich in bioactive compounds).

Now, scientists already know that plant polyphenols (like those found abundantly in dark chocolate, EVOO and the Panaia red apple — and a variety of berries) are great for your heart health. These antioxidant compounds protect your body from free radicals and help prevent a long list of diseases, including heart disease. But they wanted to see just which polyphenol-rich pair was most potent.

And dark chocolate combined with EVOO came out on top.

Researchers found that eating dark chocolate enriched with EVOO significantly increased the number of endothelial progenitor cells (EPCs) circulating in the body. These cells help repair the vascular system and keep the endothelium (the lining of blood vessels) operating properly.

The EVOO-infused dark chocolate also increased HDL (good) cholesterol, lowered blood pressure and decreased levels of compounds known as carnitine and hippurate, which are tied to metabolic changes that are bad for your heart.

All these changes show that when study participants ate dark chocolate enriched with EVOO daily, they were also slowing or preventing the deadly process known as atherosclerosis (the narrowing of the arteries due to plaque build-up), which means much better heart health in the long run.

Embracing EVOO-infused chocolate

Trying to figure out how to fit more dark chocolate and EVOO into your diet?

Well, the easiest way is to buy an EVOO-infused dark chocolate bar.

Yes, they do exist… although they may not be easy to find. And you’ll always want to check the label to ensure the one you buy contains 70 percent cacao content and no artificial ingredients.

Or just enjoy your chocolate and EVOO separately, but daily…

In the study, people ate about 40 grams of dark chocolate a day, so you should shoot for a similar amount. Most conventional-sized chocolate bars are 100 grams, so that’s a little less than half a bar per day.

EVOO is so easy to incorporate into your diet on its own. Aim for two tablespoons a day and use it in salad dressings, as a dip for bread, drizzled over your meals, or even mixed into a smoothie. It is also tasty drizzled on roasted vegetables after they come out of the oven.

Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Take my word for it, there’s a difference in taste, quality and benefit! Click here to learn more…

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Magnesium’s overlooked link to type 2 diabetes 1 Oct 7:06 AM (19 days ago)

Magnesium doesn’t get nearly as much attention as cholesterol, blood pressure, or blood sugar.

But research shows this mineral plays a surprisingly important role in type 2 diabetes — and it’s one that’s often overlooked.

Magnesium is involved in over 300 enzymatic reactions in the body, including those critical to how insulin works. It helps regulate glucose uptake into cells, influences insulin sensitivity, and supports vascular health.

Yet studies show that people with type 2 diabetes often have lower magnesium levels — both inside their cells and in circulation — especially when blood sugar control is poor.

Why magnesium matters in diabetes

When magnesium levels drop, insulin can’t do its job as effectively. That means cells don’t take in glucose efficiently, worsening insulin resistance and raising blood sugar levels.

This cycle can create further magnesium losses, particularly through the kidneys, leading to an ongoing deficit.

Over time, low levels have been linked not only to worsening diabetes but also to complications like high blood pressure, kidney dysfunction, arrhythmias, and even cognitive decline.

The two-way connection—and what to do about it

So, does low magnesium cause diabetes, or does diabetes cause low magnesium? The answer is both.

A diet too low in magnesium can impair insulin action, increasing the risk of diabetes, while diabetes itself promotes magnesium loss. This two-way relationship means that people with diabetes are especially vulnerable to deficiency, and people who are deficient are at higher risk of developing diabetes.

Some research suggests magnesium supplements can improve fasting glucose, insulin sensitivity, and blood vessel function, but results aren’t consistent.

That’s likely because not everyone with diabetes is magnesium-deficient to begin with, so supplement studies may dilute the true effect.

The American Diabetes Association does not currently recommend routine supplementation for blood sugar control. More research is needed before magnesium supplements can be broadly prescribed as a diabetes therapy.

What we do know is that magnesium-rich diets consistently lower the risk of developing type 2 diabetes and metabolic syndrome.

People who consume more magnesium-rich foods — nuts, seeds, legumes, leafy greens, and whole grains — tend to have better insulin sensitivity, lower inflammation, and a reduced risk of progressing from prediabetes to diabetes.

These foods also deliver other protective nutrients, like fiber, antioxidants, and plant sterols, that work together to support metabolic and cardiovascular health.

Food first, supplements if needed

It’s important to note that magnesium from food is safe and doesn’t carry the risks associated with high-dose supplements.

Too much supplemental magnesium — especially in forms like magnesium oxide, carbonate, or chloride — can cause diarrhea, nausea, or abdominal cramps.

Extremely high doses can even lead to toxicity, with dangerous effects on heart rhythm and blood pressure. Supplements can also interact with common medications, including antibiotics, diuretics, and some acid reflux drugs.

That’s why the best approach is food first. Spinach, pumpkin seeds, black beans, almonds, edamame, and whole grains are all excellent sources.

If a supplement is considered, it should only be done under medical supervision, especially for people with kidney disease or those taking multiple medications.

The bottom line

Magnesium isn’t a cure for diabetes, but it is a nutrient that plays a critical role in how insulin works and how blood sugar is managed.

Ensuring your diet includes magnesium-rich foods is a safe, natural, and impactful way to support glucose control and protect against complications. Supplements may help in some cases, but food remains the most reliable and safest source.

At Step One Foods, many of our products naturally deliver magnesium along with other nutrients that support cholesterol, blood sugar, and vascular health. That’s because they’re made with ingredients naturally rich in magnesium — like oats, nuts and seeds, legumes, dried fruit, and even dark chocolate. By eating real food in the right combinations, you can take meaningful steps toward better outcomes.

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Drink this every day to lower your risk of heart disease and stroke 30 Sep 3:01 PM (19 days ago)

Everyone wants to live longer, healthier lives, where we’re active and capable of caring for ourselves until the very last moment.

But too many of us end up in a very different scenario, thanks, in large part, to the heart and blood vessel diseases that run rampant in our country.

That’s why every little thing we can do to protect our health matters…

According to research from the European Journal of Preventive Cardiology, there’s a simple way to lower your risk of heart disease and stroke and increase not only your life expectancy but the quality of your health in those years — all with one drink.

The magic of tea

Researchers studying a considerable population of nearly 101,000 people in China for over seven years found that tea drinkers live longer and are healthier as a result.

After creating two groups with very different tea habits — habitual tea drinkers (three or more times a week) and non-habitual tea drinkers (less than three times a week) — they found that those who enjoyed tea more often won, hands down.

Habitual tea consumption was not only associated with healthier years and longer life expectancy, but it also lowered:

• Risk of non-fatal heart disease and stroke by 20 percent;
• Risk of fatal heart disease and stroke by 22 percent;
• Risk of all-cause death by 15 percent.

And it gets even better…

The team followed a subset of participants (14,010 total) who maintained their regular tea-drinking habits for over 13 years, and saw that their benefits were amplified…

Those who continued to drink tea three or more times a week over the years benefited from a:

• 39 percent lower risk of non-fatal heart disease and stroke;
• 56 percent lower risk of fatal heart disease and stroke;
• 29 percent decrease in the risk of all-cause death.

That’s right, simply drinking tea could cut your risk of dying from heart disease or stroke by almost 60 percent and your risk of dying from anything at all by close to 30 percent!

But if you want to reap those benefits, drinking should not be a habit you start and stop, but one that lasts a lifetime.

When asked why this is true, senior author Dr. Dongfeng Gu of the Chinese Academy of Medical Sciences gave this answer:

“Mechanism studies have suggested that the main bioactive compounds in tea, namely polyphenols, are not stored in the body long-term. Thus, frequent tea intake over an extended period may be necessary for the cardioprotective effect.”

In other words, you’ve got to drink those polyphenols regularly to keep that ticker ticking away.

Green tea for the win

But, there’s one more thing you should know…

The study also showed that one type of tea was more effective at promoting a longer, healthier life, specifically green tea.

They conducted a head-to-head analysis pitting green tea against black tea and found that while green tea conferred all of that protection against heart disease, stroke, and all-cause death, black tea simply did not.

As someone with a family history of heart disease, this doesn’t surprise me. I’ve come across multiple studies indicating that green tea contains many compounds with protective benefits for the heart and blood pressure.

The funny thing about green and black tea is that they all come from the same plant, Camellia sinensis. But they’re prepared using different methods.

So, let’s all raise a teacup to better heart health and longer life!

Source:

1. Tea drinkers live longer — EurekAlert

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The supplement that kept prostate cancer from worsening 30 Sep 1:10 PM (19 days ago)

For older men, prostate cancer is a real concern. And no wonder. About 6 in 10 prostate cancers are diagnosed in men who are 65 or older.

Luckily, there are things men can do to help lower their odds of being one of them…

As is the case with most disease, diet is an essential component of any prostate cancer prevention plan. Specific foods have been the subject of research on the potential to protect against prostate cancer.

Among them, mushrooms stand out. A study that followed almost 36,500 men for an average of over 13 years revealed that mushrooms could be a game-changer in the fight against prostate cancer.

Now, further research has given us a more detailed glimpse into exactly how mushrooms might affect prostate cancer…

Mushrooms influence the immune system

Researchers at City of Hope sought to determine why taking a white button mushroom supplement shows promise in slowing or even preventing prostate cancer from worsening. Researchers there focused on data from laboratory preclinical studies and a Phase II clinical trial that studied food as medicine.

They found that taking white button mushroom supplements reduces a class of immune cells called myeloid-derived suppressor cells (MDSCs). These MDSCs have been linked to cancer development and spread.

The researchers discovered that the administration of white button mushroom extract in mice significantly delayed the growth of tumors and extended survival of the mice. It also improved T cell immune response by reducing MDSC levels, meaning it improved the immune system’s ability to kill cancer cells.

The scientists then profiled blood draws from some of the men participating in the Phase II trial. The men were under active surveillance as they took white button mushroom supplements.

After three months of white button mushroom treatment, the researchers found there were fewer tumor-creating MDSCs and more antitumor T and natural killer cells. This suggests white button mushrooms shore up anticancer immune defense and slow cancer growth.

The bottom line: the medicinal use of white button mushrooms appears to reduce the type of cells that weaken the immune system and allow prostate cancer to spread.

Food as medicine: a burgeoning field of research

The researchers are now focusing on whether the reduction in MDSCs is linked with improved clinical outcomes in patients with prostate cancer.

Dr. Xiaoqiang Wang, a City of Hope staff scientist and first author of the study cautions against self-prescribing supplements without seeking professional guidance.

“Some people are buying mushroom products or extract online, but these are not FDA-approved,” Wang says. “That said, it couldn’t hurt if people wanted to add more fresh white button mushrooms to their everyday diet.”

White button mushrooms aren’t the only food City of Hope researchers are investigating for their potential anticancer properties. Others include grape seed extract, pomegranate, blueberries and ripe purple berries called Jamun.

It’s encouraging that a large cancer center such as City of Hope studies these foods for their medicinal properties. The researchers note that the field of integrative oncology is growing in popularity as people become more health-conscious and aware of the benefits of holistic cancer care.

“We’re finding that plant-derived substances may one day be used to support traditional cancer treatment and prevention practices,” says Dr. Shiuan Chen, a professor and chair of the Department of Cancer Biology and Molecular Medicine at Beckman Research Institute of City of Hope and senior author of the mushroom study.

“This study suggests that ‘food as medicine’ treatments could eventually become normal, evidence-based cancer care that is recommended for everyone touched by cancer.”

If you decide to add mushrooms to your diet as a potential prostate cancer preventive, keep in mind that the way you cook them could affect their disease-fighting properties.

Research shows that grilling or microwaving your mushrooms are the best cooking methods for maintaining their health potency, mainly because they will give you more disease-fighting antioxidants.

Sources:

City of Hope researchers discover why taking a mushroom supplement slows or prevents prostate cancer from getting worse — EurekAlert!

Reduction of myeloid-derived suppressor cells in prostate cancer murine models and patients following white button mushroom treatment — Clinical and Translational Medicine

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The cortisol-link between stress and dehydration 30 Sep 12:42 PM (19 days ago)

Sometimes it’s hard to nail down exactly why you can handle stress better on some days than others.

Maybe it’s a car repair you keep putting off… or the health problems of aging parents weighing heavily on your mind.

Maybe you’re just stressed because you feel like you’re being pulled in too many directions.

Or, maybe, you’re just not drinking enough…

Under-hydration over-amplifies your stress hormone

Even when you’re not thirsty enough to notice, being under-hydrated could be silently working against you — by intensifying your stress response and leading to trouble on the health front.

A study published in the Journal of Applied Physiology found that individuals who drank less than 1.5 liters of fluid – equivalent to seven cups of tea – per day had a cortisol response to stress that was over 50% higher than those who met daily water intake recommendations.

When the body senses it’s dehydrated, whether due to inadequate fluid intake or fluid loss, it triggers the release of the hormone vasopressin, that acts primarily on the kidneys to promote water reabsorption.

The sustained release of vasopressin strains the kidneys, which are working harder than usual to maintain blood volume and electrolyte balance.

But vasopressin also acts on the brain’s stress-response center—the hypothalamus — telling it to make the adrenal glands pump out more and more cortisol.

Professor Neil Walsh, a physiologist in LJMU’s School of Sport and Exercise Sciences, and lead researcher, said, “Cortisol is the body’s primary stress hormone and exaggerated cortisol reactivity to stress is associated with an increased risk of heart disease, diabetes and depression.”

Easy and effective cortisol-reduction strategies

Being hydrated may help your body manage stress more effectively by preventing the release of excessive cortisol. But what happens if you drink enough and still feel like you’re on the stress struggle bus?

Look at your diet…

According to doctors at the Cleveland Clinic, foods that can slow the production of cortisol include:

• Magnesium-rich foods like bananas, avocados and dark chocolate
• Omega-3 foods, including salmon, anchovies and chia seeds
• Foods rich in probiotics for gut health, such as Greek yogurt, kombucha and sauerkraut

At the same time, avoid these foods known to increase cortisol release:

• Caffeinated drinks
• Alcohol
• High in sugar snacks
• Refined carbohydrates
• Unhealthy fats

For extra support, consider adaptogen herbs. They get their name because of their exceptional ability to help the body manage stress and restore balance.

They can also relieve adrenal fatigue. Your adrenal glands aren’t just home to cortisol. These tiny glands produce several hormones that impact metabolism, sugar levels, immune response, blood pressure, sexual function and more.

Here’s a list to get you started:

• Boswellia
• Holy Basil
• Ashwagandha
• Rhodiola
• L-Theanine

Sources:

How dehydration secretly fuels anxiety and health problems – ScienceDaily

Tips to Reduce Cortisol Levels and Dial Down Stress – Cleveland Clinic

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Why colonoscopies may be less effective than we thought 30 Sep 12:37 PM (19 days ago)

Turning 50 has never been anyone’s favorite birthday — for more reasons than one.

You can’t argue at this point in your life that you’re just “middle-aged” anymore…

You start getting mail offers from AARP to join up…

And your doctor starts bugging you about getting a colonoscopy.

Of course, the age of the dreaded procedure has dropped as the rates of colorectal cancer in younger people have started to climb. Now, experts advise that regular screening should begin at age 45.

But if your time has come, or maybe come and gone because you’ve put it off, you may be looking for some guidance before you jump up on that table and allow a camera on a flexible tube to pass up your rectum.

You’re not alone, especially after the controversial results of a significant study appear to indicate the screening procedure fails to lower colorectal cancer risks or prevent cancer deaths.

A worthless screening tool?

The results of the Northern-European Initiative on Colorectal Cancer trial (NordICC), an “intention-to-screen analysis,” were recently published in the New England Journal of Medicine.

The study involved 84,585 healthy men and women (aged 55 to 64) drawn from population registries in Poland, Norway, Sweden, and the Netherlands between 2009 and 2014. The participants were randomly assigned in a 1:2 ratio to either receive an invitation to undergo a single screening colonoscopy (the invited group) or to receive no invitation or screening (the usual-care group). 

The participants were followed for 10 years while researchers measured two primary outcomes: the risks of colorectal cancer and related death, as well as death from any cause.

And the findings were not what they expected…

Offering the screening procedure did not significantly reduce cancer deaths over 10 years.

In fact, cancer cases were only reduced by 18% in the group invited to have a colonoscopy, compared to the group that wasn’t invited to get a screening.

According to Jason A. Dominitz, MD, of the University of Washington School of Medicine in Seattle, and Douglas J. Robertson, MD, of the Geisel School of Medicine at Dartmouth in Hanover, New Hampshire, who wrote an editorial that accompanied the research, “The relatively small reduction in the risk of colorectal cancer and the nonsignificant reduction in the risk of death are both surprising and disappointing.”

Bear in mind that the American Cancer Society estimates the number of new colorectal cases for 2022 at 151,030.

Why the less-than-stellar results?

The colonoscopy procedure has remained largely unchanged since its creation and introduction in 1969, when it was hailed as a life-saving resource that could one day make colorectal cancer extinct.

So why the disappointing findings from the large NordICC trial?

A “screening can only be effective if it is performed,” the writers of the editorial point out.

See, in the group that was invited to undergo colonoscopy screenings, less than half of the participants (42%) actually went through with the procedure.

Per an adjusted analysis, the researchers found that if every participant had a colonoscopy, the incidence of colorectal cancer would have been reduced by 31% and the risk of related cancer death by 50%.

But even though a 31% reduction in the adjusted analysis was “a clinically relevant benefit,” it was still lower than what is anticipated in clinical guidelines based on observational and modeling studies.

Previous research has put reduced incidence and death from colon cancer as high as 70%.

What is the difference between those studies and the NordICC? It may be a “real-world” statement on how useful colonoscopy actually is.

However, with increased levels of participation in screening and with high-quality examinations, higher reductions in the incidence of colorectal cancer and related death would be expected — even if the percentages may not be as high in reality as previously thought. 

If you’d like to know more about colonoscopy and choices that are less invasive, download our free report — Before you say ‘yes’ to a colonoscopy!

Sources:

Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death — The New England Journal of Medicine

If You Invite 455 People to Colonoscopy, You’ll Stop One Case of Cancer — MedPage Today

Key statistics for colorectal cancer — American Cancer Society

The colonoscopy: A historical timeline — Gastroenterology Health Partners

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Newly discovered cause of heart attack hides in plaque 30 Sep 7:32 AM (20 days ago)

Over a century of cholesterol and coronaries, research is still trying to stop heart attacks.

In the 1950s, cholesterol emerged as a chief player. Later, research revealed that LDL, or “bad” cholesterol, clung to artery walls, contributing to the formation of artery-clogging plaque.

But over the years, research has revealed that cholesterol is just one of many factors that can lead to a heart attack — including diabetes, adipose fat, kidney dysfunction, obesity and lack of exercise, to name just a few.

Then there’s research that uncovers a whole new pathway through which heart disease develops, such as bacteria from the mouth.

Keep that in mind as you read how bacteria, hidden for years in artery plaque, can trigger heart attack, and why this knowledge may make them easier to prevent…

Infectious processes can trigger heart attack cascade

Scientists from Finland and the United Kingdom have uncovered previously unknown evidence that heart attacks may be triggered by infectious processes, rather than just by cholesterol and other lifestyle factors.

Biofilms are sticky, protective layers that shield bacteria from immune responses and antibiotics. In this recent research, such biofilms have been discovered inside atherosclerotic plaque, where they likely formed over and protected bacteria for years, even decades.

These bacteria can remain dormant for years, but can be activated by external forces, such as a viral infection.

Scientists observed that when this happened, the person’s immune system responded, triggering inflammation, which ruptured arterial plaque and caused blockages that led to heart attack.

“Bacterial involvement in coronary artery disease has long been suspected, but direct and convincing evidence has been lacking. Our study demonstrated the presence of genetic material — DNA — from several oral bacteria inside atherosclerotic plaques,” explains Professor Pekka Karhunen, who led the study.

These findings pave the way for the development of new diagnostic and therapeutic strategies to prevent or treat heart attacks — including, the researchers say, the possibility of preventing coronary artery disease and heart attack by vaccination.

A missing step for heart protection

As odd as it seems, this isn’t the first time I’ve encountered research linking immune response and inflammation to heart attacks.

In 2020, researchers from Charité – Universitätsmedizin Berlin and the German Centre for Cardiovascular Research (DZHK) discovered that in approximately 25% of heart attack patients, the trigger was activated immune cells — specifically, T-lymphocytes (T cells).

According to that research, a “misguided adaptive immune response” activated T cells to accumulate on the inner lining of the artery wall, where they damaged the lining and contributed to the formation of a blood clot. Following an inflammation cascade, the plaques erode, resulting in debris in the bloodstream and artery-blocking clots that trigger a heart attack.

That research, like this newest one, was significant for demonstrating that heart attacks can have different pathophysiological origins — including an immune-mediated mechanism.

So, in addition to doing all the right things to promote heart health, it may be time to add “promoting a healthy and balanced immune system” to that long list.

 A balanced immune response activates T cells in a measured response to pathogens without creating so much inflammation that it harms the body’s own tissue.

The opposite of this is what we see in autoimmune conditions, where the immune response becomes overly active and goes rogue. Specific nutrients have been found effective at dialing it back, including one that strengthens the immune system and one that reduces inflammation: Vitamin D and omega-3 fatty acids.

Plus, both of those are also known to support heart health. Are you starting to see how it all comes together?

Sources:

Heart attacks may actually be infectious — Science Daily

Viridans Streptococcal Biofilm Evades Immune Detection and Contributes to Inflammation and Rupture of Atherosclerotic Plaques — Journal of the American Heart Association

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The Amazonian fruit ‘prescription’ that tames blood sugar 30 Sep 7:31 AM (20 days ago)

There is a silent epidemic in our country that too few people are talking about.

And if you haven’t heard about it yet, you need the facts.

Known as metabolic syndrome, it’s actually a cluster of symptoms including high blood pressure and blood sugar, abdominal obesity and abnormal levels of triglycerides and cholesterol.

And once any of the symptoms gets supercharged, it tips you over into heart disease.

Now though, Brazilian researchers believe they have found a potent weapon in the fight against metabolic syndrome — an Amazonian fruit with a mouth-puckering taste that could put a halt to drivers of the condition.

Here’s what they found…

The secret’s in the phenolic compounds and fiber

The fruit is known as the Jaboticaba berry, which is native to the Brazilian Atlantic Rainforest and is usually thrown away because the tannins in it make it too sour to eat.

However, the fruit is also rich in two things that make it a potential health powerhouse: phenolic compounds and dietary fiber.

So those Brazilian researchers decided to pit the fruit against metabolic syndrome in the bid to save hearts and lives.

And as it turns out, they got more than they ever hoped for.

After dividing 49 patients with metabolic syndrome and obesity into two groups — one where participants took jaboticaba peel powder for five weeks, while the other group took a placebo — there was a clear winner…

“The main benefits of taking the supplement were lower post-prandial glycemia (blood sugar after meals) and less inflammation,” said lead author and professor, Mário Roberto Maróstica Junior.

“Blood sugar typically rises after meals even in healthy people, although it soon returns to normal in these cases. Something that can lower blood sugar levels after meals is interesting because it helps people control this variable over time and live a healthier life.”

It also lessens the risk of developing insulin resistance, considered a driver of metabolic syndrome. When blood sugar spikes often, the pancreas produces too much insulin and the body stops responding to it. Type 2 diabetes isn’t usually far behind.

A local source of phenols and fiber

The good news is that you don’t have to travel to the Brazilian rainforest to find a berry that’s packed with phenolic compounds and fiber like the Jaboticaba berry.

In fact, those compounds, including anthocyanins, and their rich levels of fiber is why other berries have a powerful effect on blood sugar and metabolism, including:

• Fermented Aronia Berry — shown to naturally lower the amount of sugar entering your bloodstream after you eat
• Blueberry — shown to provide support against insulin resistance
• Acai berry — shown to help provide free-radical protection and support normal blood sugar levels

Previous studies have shown people who consume the most anthocyanin-rich foods were least likely to have chronic inflammation — which has long been associated with metabolic syndrome and blood sugar problems.

Berries also contain flavones, also a phenolic compound, shown to improve levels of a protein (adiponectin) which helps regulate a number of metabolic processes including glucose levels.

This time of year you can find plenty of berries at your local farmer’s markets — along with plenty of other health-promoting fresh organic fruits and vegetables

Sources:

Jaboticaba peel reduces inflammation and controls blood sugar in people with metabolic syndrome — EurekAlert!

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Magnesium: An inexpensive defense against colorectal cancer 29 Sep 10:56 AM (20 days ago)

Colorectal cancer is now the third leading cause of cancer death in both men and women. And it’s no longer an older person’s disease; 1 in 5 people diagnosed are under the age of 55.

It’s also why improving specific lifestyle habits is so important. Smoking, drinking alcohol and too much sitting have all been associated with a higher risk of the disease.

In addition, studies have suggested that damaging or upsetting the balance of the gut microbiome can result in a higher risk of colorectal cancer.

Luckily, researchers from Vanderbilt University Medical Center have discovered that an inexpensive nutritional supplement could help maintain that balance in those who need it most…

Magnesium could help inhibit colorectal cancer

The Vanderbilt study involved 240 participants. They were also randomized by whether they had the TRPM7 genotype, which plays a critical role in regulating the uptake of magnesium and calcium.

Previous results from the same randomized trial demonstrated that magnesium enhances the synthesis of vitamin D and increases blood levels of the vitamin.

But the findings from the current study were especially fascinating…

According to Qi Dai, MD, PhD, professor of Medicine, “The current study reveals that magnesium supplementation also increases the gut microbes which have been shown to synthesize vitamin D in the gut without sunlight and locally inhibit colorectal cancer development.”

The participants were divided into two groups: one that received the magnesium supplement and another that received a placebo. Their gut microbiome was analyzed..

Among participants with adequate function of the TRPM7 gene, the magnesium supplement increased the levels of Carnobacterium maltaromaticum and Faecalibacterium prausnitzii, which were previously found to work synergistically to increase vitamin D and decrease colorectal carcinogenesis.

Among those with inadequate TRPM7 function, the magnesium supplement reduced the abundance of F. prausnitzii in rectal mucosa.

Here’s why that’s significant…

Among 236 participants who all had a history of colorectal polyps, 124 underwent colonoscopies after completing the trial and a follow-up period of about 3.5 years. A higher abundance of F. prausnitzii in the rectal mucosa was associated with an almost threefold increase in developing additional polyps.

These findings suggest that magnesium supplementation treatment may decrease colorectal cancer risk in individuals with inadequate TRPM7 function.

One caveat: the effect was observed primarily in females. The researchers theorize that this could be due to the role that estrogen plays in facilitating the uptake of magnesium into cells.

The right magnesium

According to the researchers, the findings provide new insights into the interactions between nutrition and the gut microbiome contributing to the development of colorectal cancer — and establish the foundation for a precision-based strategy for prevention in high-risk populations.

Magnesium can be found in certain foods, including spinach, black beans, pumpkin seeds, chard, yogurt and kefir. However, modern farming and food processing have led to a decline of about 21 percent in the levels of magnesium in the American diet since 1940.

This is why it’s a good idea to consider adding a magnesium supplement to your daily regimen. However, be aware that there are several different types of magnesium supplements available, so it’s essential to choose the right one.

The magnesium used by the participants in the Vanderbilt study was magnesium glycinate, which binds magnesium to the amino acid glycine. In addition to the impact on the gut microbiome observed in the study, magnesium glycinate has a calming, relaxing effect on the central nervous system, which can help with stress, anxiety and sleep problems.

Sources:

Study shows magnesium inhibits colorectal cancer carcinogenesis by increasing vitamin D-synthesizing bacteria — VUMC News

Magnesium treatment increases gut microbiome synthesizing vitamin D and inhibiting colorectal cancer: results from a double-blind precision-based randomized placebo-controlled trial — The American Journal of Clinical Nutrition

Colorectal Cancer Rates Are Skyrocketing in Young Adults—Is Your Lifestyle Putting You at Risk? — Cancer Research Institute

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The diabetes-cancer connection and how to take both down 29 Sep 9:03 AM (21 days ago)

If you or a loved one has type 2 diabetes, you know the importance of controlling the disease.

But there’s another significant reason to manage it, better yet, help it go into remission…

And that’s cancer.

Men with diabetes are 19 percent more likely to develop cancer. For women, the risk is 27 percent. If that weren’t bad enough, research has shown a link between diabetes and metastatic cancer. High concentrations of sugar in the blood encourages cancer cells to spread.

Researchers looking into the diabetes-cancer connection know how you can take both of these dangerous conditions down…

Can losing weight control diabetes AND cancer?

The Diabetes Remission Clinical Trial (DiRECT), a structured weight management program for people with diabetes, produced some amazing results…

Under the supervision of a dietitian, participants replaced their habitual diets with a prescribed diet. Foods not on the prescribed diet were slowly reintroduced.

After two years of this trial, 68 men and 53 women saw their type 2 diabetes go into remission, compared with only six men and five women in the control group.

When Emma Hazelwood of Bristol Medical School in England read these results, a bell went off…

She knew that people with type 2 diabetes also had an increased risk of developing certain cancers — including pancreatic cancer.

Had the trial participants who successfully lost weight and controlled their diabetes also reduced their cancer risk?

Nine cancer-related proteins reduced with weight loss

Previous studies have found that having increased body weight changed the level of certain proteins with a known link to cancer.

So, along with a team of researchers from Bristol Medical School, Hazelwood used data from 261 people with diabetes who were enrolled in the DiRECT trial.

The team analyzed blood samples from before and after weight loss and found that nine cancer-related proteins were reduced, compared with none in the control group, who had received standard diabetes care but not the prescribed diet.

“Results from this study help us gain insight into potential mechanisms linking type 2 diabetes and body fatness with cancer development.

“These findings offer encouraging evidence that the increased cancer risk seen in people with diabetes might be reduced with weight loss interventions. This has important implications for both diabetes treatment and cancer prevention.”

Do-it-yourself weight loss and disease prevention

Of course, not all of us can enroll in a trial that supervises our weight loss.

But that doesn’t mean there aren’t proven ways to do it yourself.

The Mediterranean diet is favored among people who are trying to lose weight and eat more healthfully. In fact, one study showed that people lost more weight and stuck to this diet more easily than either the Paleo or intermittent fasting diets.

Then there’s something known as mindful eating. It may sound like a New-age fad, but on the contrary, eating mindfully is a powerful way to control blood sugar.

But if you need a little guidance on your weight loss journey, consider Weight Watchers. The organization has been a leader in the weight loss industry for more than 50 years — and recognizing that weight loss is key for preventing type 2 diabetes, they’ve become a pioneer in helping people stop the disease progression in its tracks.

They’ve also got a reputation for helping people keep the weight off.

Sources:

Weight loss intervention in people with type 2 diabetes influences cancer-associated proteins — Eureka Alert

Impact of weight loss on cancer-related proteins in serum: results from a cluster randomised controlled trial of individuals with type 2 diabetes — eBioMedicine

Direct Clinical Outcomes at 24 Months — Diabetes Remission Clinical Trial

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3 health conditions that steal your testosterone 27 Sep 10:59 AM (22 days ago)

According to experts at the Cleveland Clinic, “When it comes to testosterone levels, odds are you don’t measure up to your father. Studies show that age-specific testosterone levels in men have been in a slow and consistent decline for several decades.”

In other words, the average level of testosterone for a 45, 55 or 65-year-old man is lower than that of a man of the same age in 2010 — which was lower than that of a man of the same age in 2000!

The question is — why are testosterone levels declining so dramatically? And is there anything you can do to support your testosterone levels?

Why men’s testosterone levels have dropped

While T levels decline with age, maintaining hormonal balance is more complex. Problems in one area of your health can sneak up and lead to problems in the endocrine system (headquarters for hormonal health).

Three health problems, in particular, have risen to almost epidemic proportions in the U.S. in the past several years, and they all have one thing in common — they can tank testosterone levels…

#1 – Type 2 diabetes

Testosterone is required to help all of the tissues in your body take up blood sugar in response to insulin. It’s no wonder then that men with low T levels are far more likely to have insulin resistance, meaning their bodies have to churn out more insulin to to keep their blood sugar in the normal range.

According to the American Diabetes Association, “If you have Type 2 diabetes, you are twice as likely to suffer from low testosterone as a man without diabetes.”

#2 – Liver problems

Studies show that men with non-alcoholic fatty liver disease, or NAFLD (a condition where there is an excess buildup of triglycerides in the liver), have reduced total testosterone.

Untreated, NAFLD can progress to nonalcoholic steatohepatitis (NASH) and after that, possibly cirrhosis. 75 percent to 90 percent of men with these conditions experience extremely low T.

#3 – Obesity

Obesity is also a driving force behind the low T epidemic. One study showed that 30 percent of overweight men had low T, versus just six percent of those with weight in the normal range

Estrogen dominance can cause abdominal weight gain. That’s because elevated estrogen levels signal the body to reduce testosterone production and store more fat.

Estrogen dominance is a condition that occurs when fake estrogens disrupt hormonal balance and surprisingly can cause health problems for both men and women. In men, low T can impact stamina, muscle tone and prostate health as well as weight gain.

How to fight testosterone theft

While men’s testosterone levels have been under assault for quite a while now, you’re not powerless to do something about it…

First and foremost is to ensure you don’t fall victim to any of the three health conditions that make you a target for low T and declining health.

Many of the steps you can take to improve your health can also improve your testosterone levels, including:

High-intensity interval training and resistance training seem to be especially effective at boosting testosterone.

Eating a high-quality diet of protein, fruits and vegetables and healthy fats is also important (a keto diet has shown real benefits for Low T).

Stress management reduces the stress hormone cortisol which can cause weight gain and lower testosterone.

But you also need to face up to fake estrogens which are almost inescapable in our environment. Luckily, there’s a way to flush them out of your body…

The secret is a compound called Di-Indole Methane, or DIM for short, which is found in cruciferous vegetables like broccoli, cauliflower, and cabbage.

DIM can reduce estrogen levels in the body by stimulating the breakdown of estrogen into beneficial metabolites.

But it takes far more of this little compound than what you can get by sitting down to a dinner packed with veggies.

In fact, it would take a minimum of three pounds of broccoli every day to grab all of DIM’s hormone-supporting benefits. Fortunately, the nutrient is available in supplement form.

Sources:

Why Are Testosterone Levels Decreasing? – Cleveland Clinic

Low Testosterone – American Diabetes Association

8 Major Factors That Cause Low Testosterone Levels – Men’s Health

Low Testosterone (Male Hypogonadism) – Cleveland Clinic

Testosterone in men with advanced liver disease: Abnormalities and implications – Wiley Online Library

Low Testosterone in Males May Warrant Liver Health Assessment and Intervention – NIH

Relevance of low testosterone to non-alcoholic fatty liver disease – NIH

Low Testosterone and Your Health – WebMD

Responses of sex steroid hormones to different intensities of exercise in endurance athletes – The Physiological Society

Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations – NIH

Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism – MDPI

Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations – MDPI

Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies – Science Direct

Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight – Wiley Online Journal

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3 ‘add-ons’ that slash diabetes risk 31% 26 Sep 12:51 PM (23 days ago)

For years, experts have recommended the Mediterranean diet for overall health and longevity. However, it’s also a great diet to follow for reducing the risk of type 2 diabetes.

With its straightforward focus on a variety of fresh fruits, vegetables, whole grains, healthy fats, and lean proteins, the Mediterranean diet helps lower inflammation that can drive diabetes and improves insulin sensitivity, making it a simple and effective choice for diabetes prevention.

Now, scientists have taken it a step further and discovered three simple tweaks, practiced along with the diet, can actually slash the risk of diabetes by a whopping 31%.

But first…

How the Mediterranean promotes healthy blood sugar

Prediabetes is a stage people experience before they’re diagnosed with Type 2. During prediabetes, blood sugar can begin spiking, and inflammation can creep in.

Here’s why the Mediterranean diet can help:

Nutritional profile

On the Mediterranean diet, you’ll eat plenty of high-fiber veggies, legumes, whole grains, and nuts. Together, these foods work to slow your body’s glucose absorption and reduce post-meal blood sugar spikes.

Additionally, the low-glycemic carbs that are a hallmark of the Mediterranean diet, along with healthy fats from fatty fish, help balance blood sugar levels.

Polyphenols baby!

Traditional Mediterranean diet foods are vibrant in color, indicating their high polyphenol content. These polyphenols deliver antioxidant and anti-inflammatory powers to reduce the oxidative stress and inflammation that fuel insulin resistance.

Eating polyphenol-rich foods also populates your gut with bacteria that improve insulin sensitivity.

Some of the spices commonly found in the diet have been shown to decrease fasting glucose, improve A1C and reduce insulin resistance.

Appetite control

Thanks to its healthy fats and high fiber content, the Mediterranean diet is also naturally satisfying.

This means that you feel full for longer and are less likely to reach for high-sugar foods as snacks.

3 ways to get more from the Mediterranean Diet

Scientists from 23 universities in Spain and the Harvard T.H. Chan School of Public Health followed almost 5,000 participants from Europe’s largest nutrition trial ever, the PREDIMED-Plus study, for six years.

The researchers divided participants into an intervention group and a control group. Both groups followed the Mediterranean diet, but the intervention group added three “tweaks” to their routine, including:

1. Reducing their caloric intake by about 600 calories per day
2. Engaging in moderate physical activity, such as brisk walking and strength and balance exercises
3. And receiving professional support for weight loss control.

And it paid off…

Not only did they lower their risk of diabetes by 31%, but they lost an average of 7.28 pounds and reduced their waist circumference by 1.4 inches — compared to just 1.3 pounds and 0.1 inches in the control group.

“We’re facing a global epidemic of diabetes,” said co-author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition. “With the highest-level evidence, our study shows that modest, sustained changes in diet and lifestyle could prevent millions of cases of this disease worldwide.”

So if you’re ready to slash your own diabetes risk to the bone, put the Mediterranean diet, plus these three simple tweaks, to work.

Sources:

Mediterranean diet & diabetes: Blood-sugar control backed by science — Mayo Clinic

Scientists found 3 simple tweaks that cut diabetes risk by 31% — ScienceDaily

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Alcohol’s hidden partner in the attack on your liver 26 Sep 9:05 AM (24 days ago)

It’s common knowledge that drinking alcohol can damage the liver, a risk that increases the more a person consumes and the longer they do it.

Now, there are some organs we can continue on without. But the liver is not one of them.

The liver performs hundreds of vital functions, including regulating blood sugar and controlling blood clotting, metabolizing nutrients, and, of course, removing toxins and waste from the bloodstream.

We know that alcohol’s harm to the liver is a direct punch. However, new research has revealed that it’s actually a one-two punch…

What I mean is that, while alcohol is directly attacking the liver, it’s also opening the door to invaders that also play an active role in wreaking havoc on the liver.

Alcohol lets bacteria into the liver

Let’s start with a primer on what alcohol does to the liver…

• Alcohol harms the liver by triggering inflammation and the buildup of fat, kickstarting fatty liver disease (not to be confused with NAFLD or MAFLD).
• The chemical acetaldehyde, which is produced when the liver metabolizes alcohol, accelerates this harmful process. It’s also considered a carcinogen.
• Continued drinking can lead to alcoholic hepatitis, characterized by inflamed and damaged liver cells.
• The most severe stage, irreversible cirrhosis, involves the formation of scar tissue that disrupts liver function and can end in liver failure. 

However, a study at UC San Diego has uncovered a previously unobserved series of events that causes even more damage to the liver…  

When scientists examined human liver biopsies, they found that chronic alcohol use impaired the production of a cellular signaling protein in the small intestine known as mAChR4.

When levels of this protein are lower, it interferes with the formation of cells known as goblet cell-associated antigen passages, or GAPs. These GAPs play a key role in teaching the immune system to respond to microbes that escape the gut.

Without this layer of protection, gut bacteria escape and enter vital organs, including the liver, where they compound the damage already being done by alcohol.

Added protection for your liver

So when it comes to the liver, the best thing to do it avoid alcohol. But the researchers know that advice is not always easy for everyone.

They hope that by developing drugs that boost levels of mACHR, it may be possible to reverse the series of events that do so much harm to the liver and afford some level of protection.

But ultimately, alcohol is a toxin that directly damages the cells responsible for the tight junctures in the lining of the gut. Alcohol-induced inflammation makes the damage to the lining worse — increasing permeability.

Together, that creates a condition known as leaky gut, which allows bacteria of all sorts to not only reach the liver but also other organs.

The U.S. Dietary Guidelines for Americans suggest limiting alcohol to one drink per day for women and up to two drinks per day for men.

But it’s important to note that even low amounts are still associated with serious health risks, and for some individuals, especially those over 65, the recommended limit should be even lower. 

Sources:

Vicious Cycle Revealed: How Alcohol Helps Gut Bacteria Attack Your Liver — Science Alert

Alcohol Opens the Floodgates for Bad Bacteria — UC San Diego

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Unlock bliss to relieve anxiety, depression and more 26 Sep 5:56 AM (24 days ago)

Hear mention of LSD and you might immediately think about the psychedelic 60s — whether you lived them or grew up on the pop culture references.

Then and now, LSD is followed by controversy. Considered mind-altering, some proponents believe it lowers brain barriers and opens consciousness.

But, it’s illegal, and not without risk. It can cause hallucinations that can persist and may be linked to schizophrenia, rapid heart rate, increased body temperature, delusions and even psychosis.

That hasn’t stopped researchers from exploring the potential health benefits of the drug. It’s been tested as a treatment for stroke-related brain damage as well as for depression, anxiety and addiction — because it can shift blood flow in the brain, reduce negative emotions and induce blissful states.

Obviously, it would be great if there were a way to get the benefits of LSD without any of the risks. One research team may be onto how — and it’s literally as easy as breathing…

Breathwork could reduce psychological distress

Use of breathwork as a therapeutic tool for psychological distress is becoming more popular because some versions of it can lead to altered states of consciousness (ASCs) similar to those evoked by psychedelic substances like LSD.

High-ventilation breathwork (HVB), which involves gradually increasing the rate and depth of ventilation, has strong potential as a non-pharmacological alternative for treating psychological distress.

However, the neurobiological mechanisms and subjective experience underlying HVB’s impact on taking the mind to an altered state haven’t been studied extensively.

To fill this information gap, Amy Amla Kartar of Brighton and Sussex Medical School in the United Kingdom and colleagues characterized ASCs induced by HVB in experienced practitioners. They did so by analyzing self-reported data from 15 individuals who participated online, eight who participated in the lab, and 19 who underwent magnetic resonance imaging (MRI).

They participated in a 20- to 30-minute session of cyclic breathing without pausing while listening to music. Then they answered a series of questionnaires within 30 minutes of finishing the breathwork session.

The results were impressive. During all experimental sessions, participants reported reduced fear and negative emotions, with no adverse reactions. Across participants and experimental settings, HVB reliably enhanced ASCs dominated by Oceanic Boundlessness (OBN).

OBN is a term describing a set of feelings that include spiritual experiences, insightfulness, a blissful state, positively experienced depersonalization, and the experience of unity. It’s considered a defining aspect of ASCs evoked by psychedelics like psilocybin, the active ingredient in “magic mushrooms.”

The intensity of ASCs evoked by HVB caused a profound decrease in blood flow to parts of the brain implicated in representing the internal state of the body, including breathing, while increasing blood flow to brain regions involved in the processing of emotional memories. These blood flow changes correlated with psychedelic experiences, meaning they may be the source of the positive effects of the breathwork.

Interestingly, the intensity of HVB-induced ASCs was proportional to cardiovascular sympathetic activation, as indicated by a decrease in heart rate variability. This suggests a potential stress response, indicating that the positive changes induced by ASCs may occur even while the body’s stress response is activated.

Getting started with breathwork

In short, this type of breathwork, combined with music, appears to induce altered states resembling those of psychedelics, calming negative emotions while reshaping brain activity.

The researchers caution that more research is needed. Still, the research—the first to use neuroimaging to map the neurophysiological changes caused by breathwork—indicates that breathwork may be a powerful tool in addressing psychological conditions.

You can find plenty of information online to practice breathwork. However, it’s not recommended to practice high-ventilation breathwork on your own, at least not until you have become adept at it.

It’s more intense, and without an experienced therapy guide during a session, you could experience dizziness, hyperventilation, fainting, or even become emotionally overwhelmed.

Seek a referral from a functional medicine clinic, specialist, counselor or wellness spa in your area to connect with a knowledgeable therapist  — and get ready to feel the bliss.

Sources:

Scientists reveal how breathwork unlocks psychedelic bliss in the brain — ScienceDaily

Neurobiological substrates of altered states of consciousness induced by high ventilation breathwork accompanied by music — PLOS One

LSD — Drugs.com

What is ‘breathwork’? And do I need to do it? — University of Wollongong Australia

High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications — Neuroscience & Biobehavioral Reviews

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Poor blood flow linked to supercharged tumor growth 25 Sep 6:58 AM (25 days ago)

When most of us think about our immune systems, our concerns typically center on whether we can fight off the cold or flu this year.

But the truth is that a healthy immune system is a key component of total body health.

That’s because your immune system isn’t only your body’s first-line defense against this season’s germs. It is also vital for launching assaults on serious conditions, like cancer.

However, according to research from NYU Langone Health, there is something that can destroy that cancer-fighting ability.

And it all has to do with how well your blood is flowing…

Double the rate of tumor growth

Peripheral ischemia includes reduced blood flow to the lungs and legs. It typically follows peripheral artery disease and is a manifestation of worsening symptoms that impact blood flow. But that’s not all it does…

The scientists at NYU were able to prove that peripheral ischemia dramatically fueled cancer growth.

In fact, tumors in mice with restricted blood flow grew at double the rate seen in mice with normal flow.

Why? They found that restricted blood flow prematurely ages the bone marrow, where our immune cell warriors are produced.  

In other words, the researchers demonstrated that the immune system is the missing link between poor blood flow and the proliferation of cancer cells.

Increasing cancer-tolerance and decreasing tumor defense

According to scientists, when there is a threat to the body, such as cancer, the immune system typically ramps up inflammation to eliminate the danger and then eases back on the throttle to avoid damaging healthy tissue (think autoimmune issues).

However, when you suffer from circulation problems, the aging of your bone marrow reprograms stem cells to favor the production of “myeloid” immune cells (monocytes, macrophages, neutrophils) that dampen immune responses.

At the same time, these stem cells begin to decrease their production of lymphocyte-like T cells, which help mount strong antitumor responses.

Altogether, this shifts immune cells into a more cancer-tolerant state, weakening the immune system’s ability to fight cancer.

“Our results reveal a direct mechanism by which ischemia drives cancer growth, reprogramming stem cells in ways that resemble aging and promote immune tolerance,” says first author Alexandra Newman, PhD.

“These findings open the door to new strategies in cancer prevention and treatment, like earlier cancer screening for patients with peripheral artery disease and using inflammation-modulating therapies, to counter these effects.”

Increase blood flow to lower cancer risks

All of this means that if you want to cancer-proof your body, you have to start with supporting your blood vessels. Easy ways to do this include:

• Taking omega-3s – People with peripheral artery disease (PAD) have been shown to have lower levels of healthy omega-3s in their bodies, so taking a fish – or preferably krill oil – supplement could help. Omega-3s not only support better blood flow but also have potent anti-inflammatory effects.
• Getting help stretching – Passive stretching, with the help of a partner, can improve blood flow, blood vessel dilation and reduce stiffness.
• Eating beets – Beets are packed with heart-healthy nitrates, which boost the production of nitric oxide (NO) in the lining of your blood vessels, allowing them to dilate or widen. When this happens, your blood can flow more freely.

Additionally, because the scientists believe that inflammation-modulating therapies could be a key approach, be sure to take steps to reduce your overall body inflammation.

My favorite way to do this is by eating an anti-inflammatory diet that would include these foods:

• Tomatoes
• Olive oil
• Green leafy vegetables, like spinach, kale, and collard greens
• Nuts such as almonds and walnuts
• Fatty fish, which includes salmon, mackerel, tuna and sardines
• Fruits such like oranges, strawberries, blueberries and cherries

Skip or strictly limit foods that increase inflammation in your body, such as processed meats, refined carbs, sodas, and packaged snacks.

Staying active is also a good idea, as exercise not only improves blood flow but also has anti-inflammatory effects on your white blood cells.

Sources:

Restricted Blood Flow Speeds Tumor Growth by Aging the Immune System – NYU Langone Health

Foods that fight inflammation – Harvard Health Publishing

An action plan to fight unhealthy inflammation – Harvard Health Publishing

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