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?

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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

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• 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

The post Why antioxidants are the answer for aging brains and muscles appeared first on Easy Health Options®.

For one thing, it may take us longer to prepare our meals. We may also develop health issues that interfere with our eating habits.

Both of these factors can influence when we eat, making it more likely that our meals will be delayed.

Our sleep patterns may change, too. Becoming something of a “night owl” can increase the likelihood of having a late breakfast.

Why does any of this matter?

Eating breakfast later and later can have a cascading effect on aging adults, leading to an earlier death…

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Breakfast timing provides clues about health status

Researchers at Massachusetts General Hospital have found that breakfast timing may be a valuable tool in monitoring the health of older adults.

Led by Dr. Hassan Dashti, a nutrition scientist and circadian biologist at Massachusetts General, the research team analyzed data from 2,945 adults in the UK ages 42 to 94. They then followed these subjects for more than 20 years.

They found that as older adults age, there is a tendency to eat breakfast and dinner at later times, narrowing the overall time window in which they eat each day and having a significant impact on their health and well-being.

Eating breakfast later was consistently associated with having physical and mental health conditions, including depression, fatigue, sleep problems and oral health problems.

But most alarming, a later breakfast was also associated with an increased risk of death during the follow-up period.

“Up until now, we had a limited insight into how the timing of meals evolves later in life and how this shift relates to overall health and longevity,” says Dr. Dashti.

“Our findings help fill that gap by showing that later meal timing, especially delayed breakfast, is tied to both health challenges and increased mortality risk in older adults. These results add new meaning to the saying that ‘breakfast is the most important meal of the day,’ especially for older individuals.”

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The most important thing: Consistency

Dr. Dashti suggested that encouraging older adults to have consistent meal schedules could become part of broader strategies to promote healthy aging and longevity.

So if you tend to be a night owl and a late breakfast eater, take some steps to turn those habits around.

According to research from Harvard and MIT, pushing back your bedtime and wake time by just one hour can lower your depression risk by 23%.

And you’ll be doing yourself a favor in other ways, too. You’ll be reducing your risk of diabetes, heart disease and non-alcoholic fatty liver disease.

No matter what time you head off to bed, sticking to a regular sleep schedule is crucial — as well as aiming for 7 to 8 hours of sleep per night.

Duke University researchers found that going to bed and getting up at about the same time each day lowers your risk for obesity, hypertension, and stroke — even if your total sleep time is less than optimal.

Specifically, disrupted sleep has been shown to increase the number of white blood cells, known as monocytes and neutrophils, in the blood. These cells are known to contribute to the development of plaque inside the arteries and put individuals at risk for heart problems and strokes.

To improve your chances of being ready for bed in the evening…

• Try moving around during the day, taking short walks, preferably with friends or neighbors.
• Turn off electronics or TVs to reduce blue light, which can interfere with sleep.
• Aim for a consistent bedtime.
• Practice good sleep hygiene by avoiding falling asleep in a chair or on the couch.
• Stop drinking caffeine at least 6 hours before bed. Try some chamomile tea instead — but do so about 2 hours before bedtime to keep your bladder from waking you up.
• If needed, a bedtime snack of walnuts and cherries is a good source of natural sleep-promoting melatonin.
• Don’t forget to brush your teeth before bed.

Sweet dreams!

Sources:

Scientists reveal how breakfast timing may predict how long you live — Science Daily

Meal timing trajectories in older adults and their associations with morbidity, genetic profiles, and mortality — Communications Medicine

The post The clues breakfast timing holds about your longevity appeared first on Easy Health Options®.

In fact, several studies have shown that consuming beet juice can lower blood pressure in both healthy individuals and those with high blood pressure.

One reason is that beets are loaded with nitrates. The body converts nitrate into nitric oxide (NO), a signaling molecule that’s vital for the healthy functioning of blood vessels and, in turn, the regulation of blood pressure.

However, new research suggests there may be a caveat to this effect — particularly in younger adults…

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The role of the oral microbiome

A study by researchers at the University of Exeter in the U.K. recruited 39 adults under the age of 30, as well as 36 adults in their 60s and 70s. For two weeks, each group took a concentrated “shot” of beet juice twice a day. After a two-week reset period, participants consumed a placebo version of beet juice with the nitrate removed twice daily for two weeks.

The results were surprising. While the older adults saw a noticeable decrease in blood pressure after drinking the nitrate-rich beet juice for two weeks, the younger adults did not. No change was observed in either group after drinking the beet juice with nitrate removed.

“We know that a nitrate-rich diet has health benefits, and older people produce less of their own nitric oxide as they age,” says study author Anni Vanhatalo, a professor at the University of Exeter. “They also tend to have higher blood pressure, which can be linked to cardiovascular complications like heart attack and stroke.”

It’s known that an imbalance between beneficial and harmful oral bacteria can reduce the conversion of nitrate to nitric oxide. This prompted the researchers to use a gene sequencing method to analyze which bacteria were present in the mouth before and after each two-week period.

They made a fascinating discovery…

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While there were significant changes in the oral microbiome in both groups after drinking the nitrate-rich beet juice, the changes differed between the younger and older groups.

The older age group showed a notable decrease in the mouth bacteria Prevotella after drinking the unaltered beet juice with nitrate, as well as an increase in the growth of beneficial bacteria such as Neisseria. The younger group showed an increase in some beneficial bacteria, including Neisseria, but not to the same extent as the older group.

In short, the blood pressure-lowering effect of nitrate-rich beet juice in older people may be enhanced due to specific changes in their oral microbiome.

“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people,” says co-author Andy Jones, a professor at the University of Exeter. “This paves the way for larger studies to explore the influence of lifestyle factors and biological sex in how people respond to dietary nitrate supplementation.”

A previous study by the University of Exeter found that beet juice promoted healthier aging in just 10 days.

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Make the most of what beet juice can do

Dr. Lee Beniston of BBSRC says the study “opens up new opportunities for improving vascular health through nutrition.”

“Encouraging older adults to consume more nitrate-rich vegetables could have significant long-term health benefits,” Vanhatalo says. “The good news is that if you don’t like beetroot, there are many nitrate-rich alternatives like spinach, rocket, fennel, celery and kale.”

While it’s true that you can get nitrates from these other vegetables, you would have to eat a significant amount of them to obtain the same benefits as you would from a glass of beet juice.

That’s why most studies on dietary nitrate and heart health have used beet juice and beet powders, which are popular among athletes.

I’m not a big beet fan, but there are ways to make them more palatable. For instance, if you make your own beet juice with a blender or juicer, you can add celery, cucumber or apple for additional flavor. But nothing is easier than a pre-made beet powder you can mix with water or juice.

It’s essential to note that certain dental hygiene habits can affect the natural processes that facilitate the conversion of nitrates to nitric oxide.

Researchers at Baylor College of Medicine and the University of Texas found that antiseptic mouthwash, particularly that containing chlorhexidine, interfered with that conversion process and led to a significant increase in systolic blood pressure in a group of 26 study participants.

Sources:

Beetroot juice lowers blood pressure in older people by changing oral microbiome — University of Exeter

Ageing modifies the oral microbiome, nitric oxide bioavailability and vascular responses to dietary nitrate supplementation — Free Radical Biology and Medicine

The post The missing link for lowering blood pressure with beet juice appeared first on Easy Health Options®.

They can also deliver a power-packed punch of vitamins and minerals to your diet that can help you get your health back on the right track.

In fact, while the humble pickle isn’t typically considered a superfood, these six reasons for eating a pickle a day could be one of the easiest and tastiest “self-health” hacks around…

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The nitty-gritty on pickle nutrition

The secret behind the pickles’ powerful health benefits is all in their vinegary brine.

That’s because the salt that’s used to enhance the flavor, help in preservation and support the growth of beneficial bacteria during the fermentation process, also draws out water from the pickle, concentrating its vitamins and minerals.

To give you just a little taste, let’s take an approximate look at what a single whole dill pickle can deliver nutritionally:

• 20% of the vitamin K you need each day to support healthy blood clotting and bone strength.
• 6% of the calcium that’s essential for nerve function, strong bones and teeth.
• 2% of the potassium necessary for muscle contractions, nerve signals and better blood pressure.
• 3%-4% of the daily vitamin C you need for antioxidant protection and to keep your immune system healthy.
• 1% of the vitamin A your body needs on a daily basis to keep your vision sharp, your immune system strong and your skin and other cells in optimal shape.

And that’s just in one pickle!

How pickles support your health

With all of those vitamins, minerals and antioxidants, you’re probably starting to see why pickles really can be an essential part of a healthy diet.

But let’s break down exactly what health benefits pickles offer. These include:

#1 – Better gut health and improved digestion

While not all pickles are fermented, you can find brands that are. They’re easy to pick out as their label will say ‘naturally fermented.’

The advantage of this type of pickle is the good bacteria, or probiotics, which support bacterial diversity and the balance of your microbiome. This can help support your digestion, regularity, immune function and more.

#2 – Disease-fighting power

In addition to the vitamins and minerals we already talked about, pickles are also packed with other nutrients that can help support a healthy body.

These include phosphorus, which helps your body produce energy and is essential for cell growth and repair, and folate, which may help reduce heart disease risk.

Finally, pickles also contain beta-carotene, which your body needs for healthy vision as it helps reduce the risk of age-related macular degeneration. This common eye disease affects the macula, the part of the retina responsible for central vision. It can lead to blurred or distorted vision.

Beta-carotene may even lower your risk of chronic diseases, including respiratory diseases, cognitive decline, heart disease, stroke — and may even slow aging.

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#3 – Blood sugar health

Pickles are also good for your blood sugar thanks to a combination of that beta-carotene plus the vinegar used to brine them.

Beta-carotene plays a preventive role in the development of type 2 diabetes, improving glucose metabolism. And the vinegar in pickle juice can help curb blood sugar spikes, to help you maintain steady blood glucose.

#4 – Muscle relief

Pickle juice, which is rich in electrolytes, may even help alleviate muscle cramps by replenishing sodium lost during exercise.

Additionally, some experts believe that the vinegar itself might fight cramps by triggering the ‘gag reflex’, resulting in the muscles in the throat contracting and the muscles in the rest of the body relaxing.

According to Madison Shaw, RDN, a registered dietitian and personal trainer, “It basically disrupts that signal that’s being sent by the central nervous system to the muscles and tells the body, ‘All right, stop cramping.”

#5 – Cell health and protection

Because pickles deliver so many antioxidants, they can also help reduce free radical damage to your cells that accelerates aging and disease.

Research has shown that antioxidants can help maintain skin health, guarding against UV radiation, reduce the symptoms of Alzheimer’s and cognitive decline, prevent eye disease and even reduce certain cancer risks.

 These include breast, lung and pancreatic cancers.

#6 – A slimmer you

Pickles could even offer help with weight loss.

Not only are they a low-calorie food, but pickles also have the power to help you feel full longer due to their high water content.  

And thanks to the vinegar in pickles, you could grab two weight loss benefits for the price of one.

That’s because not only does vinegar help decrease appetite, it also slows the absorption of other carbohydrates from the foods you eat, which can reduce the insulin spikes that cause your energy and mood to fluctuate and contribute to insulin resistance and diabetes.

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Pickles as part of a healthy diet

So it seems that pickles might join the apple in the ‘one a day to keep the doctor away’ mantra.

Just be aware that if you have blood pressure, kidney or liver concerns, the high levels of salt found in many pickles might not be for you. In this case, you can always opt for a low-sodium option.

Also, when incorporating pickles into your healthy diet, be sure to get enough calcium daily, as sodium can bind and leach the calcium you need to keep your bones strong.

Finally, if you decide to can pickles at home rather than using store-bought options, always follow all boiling and canning instructions carefully to prevent harmful bacteria from taking hold.

My favorite is to make fermented pickles with garlic and dill.

They’re crispy, crunchy and flavorful. And they get their delicious tanginess from light fermentation rather than vinegar.

Sources:

What Pickles Can Do for Your Health — WebMD

β-Carotene: Preventive Role for Type 2 Diabetes Mellitus and Obesity: A Review — NIH

Does Drinking Pickle Juice Actually Help With Cramps? Here’s What Science Says — Good Housekeeping

Health Benefits of Beta Carotene — WebMD

The post 6 reasons to eat a pickle a day appeared first on Easy Health Options®.

You might feel fatigued after a long day of activities or a long night of poor sleep.

But if daily fatigue is your constant companion, the cause may be a condition that’s zapping your energy or a vitamin deficiency — or both.

There’s a large amount of research on the connection between vitamin D and fatigue — particularly, how low vitamin D levels can bring on the debilitating fatigue that is part of a range of conditions — including aging.

For that reason, a group of Italian researchers decided to dig into it and shed light on the mechanisms behind vitamin D’s connections to fatigue…

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The energy vitamin

Vitamin D is not a cure. But a growing body of evidence has emerged indicating the vitamin’s involvement in various processes in the body.

So it’s not surprising that hypovitaminosis D — a deficiency or insufficiency of vitamin D — has been previously linked to heart trouble, neurodegeneration, rheumatoid arthritis and diabetes.

The Italian researchers accessed scientific studies in the databases of PubMed, Scopus, and Web of Science and reviewed factors that play a role in the genesis of fatigue, where the influence of vitamin D has also been demonstrated. 

Here are some of their findings…

Fibromyalgia. There’s no proof of a causal link between low vitamin D levels and the debilitating fatigue of fibromyalgia. Conversely, though, studies have shown a significant improvement in fatigue with higher vitamin D levels.

Autoimmune disorders. Studies offer mixed results regarding whether vitamin D improves fatigue in autoimmune disorders. However, researchers advocate testing their vitamin D levels since low blood levels are frequent among them, and treatment has resulted in a significant decrease in fatigue severity.

Most of the studies on vitamin D and autoimmune conditions have been on reducing the occurrence of autoimmune diseases.

Chronic Fatigue Syndrome (CFS). Most of the research for review on CFS focused on reducing pain and that presented a challenge during the review. However, a meta-analysis revealed low blood levels of vitamin D present in patients with fibromyalgia, and another study clearly demonstrated that correcting the deficiency improved the fatigue symptom.

Multiple Sclerosis (MS). The researchers noted that a good response against fatigue in multiple sclerosis patients when supplemented with vitamin D has been documented.

Aging. This review uncovered a significant body of research supporting a correlation between correcting low levels of vitamin D and the improvement of fatigue in elderly patients. In fact, this correlation was greater than in any of the other conditions examined.

That may be due in part to vitamin D’s role in regulating the development of an anti-aging protein known as klotho. When we’re young, our kidneys produce lots of this protein. But as we age, that production slows.

Klotho exerts anti-aging effects by increasing oxidative stress tolerance and preventing ROS overproduction.

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Can vitamin D help your fatigue?

To sum up the review’s findings, Vitamin D affects fatigue through three main methods:

• it reduces the oxidative stress that’s associated with conditions like chronic fatigue syndrome, fibromyalgia and even aging.
• it regulates fatigue-related neurotransmitters such as serotonin and dopamine.
• it reduces levels of pro-inflammatory cytokines (small proteins that signal the immune system to produce inflammation)

Could vitamin D help fight fatigue levels if you’re relatively healthy? That’s an easy one…

Apparently, a lot of us complain about feelings of fatigue when we see our primary care physicians. So one such group was put to the test.

One hundred and seventy-four adult patients, who presented in a primary care office with fatigue and stable chronic medical conditions completed fatigue assessment questionnaires.

Low vitamin D levels were discovered in 77.2 percent of the patients who complained of fatigue. Those patients received supplement therapy for 5 weeks.

After their levels were normalized, their fatigue symptoms improved significantly!

Your doctor can check your levels if you’re unsure of your D status, but you should know that insufficiency is prevalent in about 45 percent of the adult population. Supplementing vitamin D, or vitamins in general, is effective and safe as long as you don’t take more than directed.

Sources:

Association between vitamin D supplementation and fatigue — News Medical Life Sciences

Vitamin D and Its Role on the Fatigue Mitigation: A Narrative Review — Nutrients

Effect of vitamin D3 on self-perceived fatigue — Pub Med Central

Correction of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study) — National Library of Medicine

The post Vitamin D’s ties to autoimmune and age-related fatigue appeared first on Easy Health Options®.

Your heart? Your lungs?

Nope. It’s your brain.

Your brain accounts for only 2 percent of your body’s weight, but it uses 20 percent of your body’s total energy.

The energy that fuels the brain is produced by mitochondria, organelles located inside every cell in the body, commonly known as “the powerhouse of the cell.”

Unfortunately, quite a few things can mess with our mitochondria and keep them from producing the energy the brain needs, like environmental toxins, physical inactivity, poor nutrition and aging — all of which lead to oxidative stress.

When this happens, the result can be neurodegenerative diseases like Alzheimer’s and dementia.

These conditions have always been considered irreversible — they only get worse with time.

But for the first time, thanks to a groundbreaking study, there’s hope of reversing memory loss.

And it all comes back to that “powerhouse of the cell” — the mitochondria.

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Boosting mitochondria can restore memory

A group of Canadian researchers has found that mitochondrial dysfunction can cause the cognitive symptoms of neurodegenerative diseases, including Alzheimer’s.

This is a really big deal. Using a new tool, these researchers have shown that not only are dysfunctional mitochondria associated with these diseases — they’ve established a “causal link,” a term you rarely hear in research.

The tool is an artificial receptor that activates specific proteins within the mitochondria, which stimulates mitochondrial activity.

In the Canadian research, the activation of these proteins in the brain cells of mouse models of neurodegenerative diseases successfully increased their mitochondrial activity.

More importantly, it restored their memory performance. In other words, the study linked impaired mitochondria to dementia symptoms and showed that boosting mitochondrial activity can restore memory in animals.

“This work is the first to establish a cause-and-effect link between mitochondrial dysfunction and symptoms related to neurodegenerative diseases, suggesting that impaired mitochondrial activity could be at the origin of the onset of neuronal degeneration,” explains Dr. Giovanni Marsicano, co-senior author of the study.

And according to Dr. Étienne Hébert Chatelain, another co-senior author of the study, “Ultimately, the tool we developed could help us identify the molecular and cellular mechanisms responsible for dementia and facilitate the development of effective therapeutic targets.”

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How to support your mitochondria

These findings confirm older research that links impaired mitochondrial activity with Alzheimer’s.

A 2017 study found that by stimulating the natural self-protective mechanisms of mitochondria, amyloid plaque (a hallmark of Alzheimer’s) was reduced and cognitive decline reversed in mice.

So, it’s pretty clear that we should support our mitochondria… but how do we do that?

CoQ10 (Coenzyme Q10) is a vitamin-like compound produced by the body. PQQ (pyrroloquinoline quinone) is a natural enzyme similar to CoQ10 and found in tofu, green tea, and spinach. Both of these have been shown to support and even replenish mitochondria, which naturally decrease in production after age 40.

It isn’t easy to get a therapeutic dose of PQQ from food. The best thing is to supplement with at least 5 to 20 mg per day of PQQ, and/or 50 to 100 mg of CoQ10.

An anti-inflammatory diet rich in probiotics goes a long way toward protecting your mitochondria. Eating probiotic-rich foods like yogurt (or taking a supplement) as well as adding green leafy veggies, blueberries, salmon and avocado to your diet will help.

Aside from your diet, the usual candidates for promoting wellness will also help strengthen your mitochondria…

Avoid stress. Chronic stress leads to chronic inflammation. Meditation, massage, aromatherapy, or a hot bath… find the relaxation technique that works for you.

Get enough sleep. Getting less than six hours of restful sleep a night has been linked to markers of chronic inflammation.

Exercise. No need to join a gym. A brisk walk every day will do the trick and help you slash your risk of inflammation.

Sources:

Scientists reversed memory loss by powering the brain’s tiny engines — Science Daily

Potentiation of mitochondrial function by mitoDREADD-Gs reverses pharmacological and neurodegenerative cognitive impairment in mice — Nature Neuroscience

Healthy mitochondria could stop Alzheimer’s — Science Daily

The post Reviving the brain’s energy can reverse memory loss appeared first on Easy Health Options®.

We spend half our lives dealing with the pain and hassle of a menstrual cycle, and just when that comes to an end — the celebration is cut short thanks to a whole new set of “gotchas.”

One of the worst, and sometimes most embarrassing, is bladder trouble.

You cough, sneeze, laugh or simply try to do something good for your body, like exercise, and your bladder betrays you faster than you can say “depends.”

Or you might be fine one second, but the next you have a sudden, intense urge to ‘go’ — followed by panic because a bathroom is nowhere in sight.

As many as 72% of us between the ages of 40 and 65 have these experiences — thanks to pelvic floor changes, overactive bladders or weak muscle control. We chalk it up to childbirth, aging and going through menopause.

But now, researchers in Finland say they’ve found one of the most surprising contributors to these problems — one that you could turn around with a few simple diet changes…

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The diet that leads to pelvic floor disorders

In researching the health and diet data of over 1,000 women between the ages of 47 and 55, the Finnish scientist found that pelvic floor disorders and poor nutrition go hand-in-hand.

As expected, they saw that rates of pelvic floor disorders increased as women reached menopause due to estrogen deprivation.

However, they found strong evidence that nutrition could have a significant effect on the mechanisms of pelvic floor disorders that lead to bladder leaks.

For example, higher consumption of highly processed ready-made foods and fast food increased the risk for experiencing stress incontinence (like when sneezing) and urge incontinence (that sudden urge to go NOW).

On the other hand, higher consumption of fruits and an overall higher-quality diet decreased the risk for stress incontinence.

Diet habits, like overeating and extreme dieting or alternating between the two behaviors, also seemed to exacerbate pelvic floor problems and carry a higher risk of bladder leaks.

Put simply, if you need help warding off or improving incontinence trouble in middle age, focus on eating a nutritious diet.

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The recipe for a lock-tight bladder

Diet as a tool to improve bladder function isn’t as far-fetched as it may seem…

Native Americans, for example, knew certain foods should be part of their daily diet, not just for nutrition, but as traditional medicine. One such food was pumpkin seed, revered for supporting bladder, kidney and digestive health.

They contain potassium, magnesium and zinc, which help calm and relax bladder muscles, reducing that desperate urgency to urinate. But what does the science say?

A 12-week study found that pumpkin seed oil extract significantly reduced overactive bladder symptoms. Other studies have shown it helps support prostate health and relieves BPH symptoms, like frequent nighttime urination.

In ancient China, healers used soybeans medicinally to support the kidneys and ease the afflictions of aging, such as hormonal changes.

Nowadays, we know how valuable soy is at supporting balanced hormones — and understand the roles of estrogen and testosterone for sustaining the strength of bladder muscles and the pelvic floor.

Soy contains phytoestrogens, plant-based compounds that have similar chemical structures to the hormone estrogen, which can also be found in flaxseeds and whole grains.

In a Korean study reported by the American Pharmacists Association, 120 women aged 35-70 years used a combo of pumpkin seed extract and soy, and reported a statistically significant improvement in daily urination, urgency and incontinence frequency compared with baseline. They also experienced fewer nighttime trips to the bathroom.

So if you need extra help taming your bladder, try to avoid the ultra-processed foods and snacks. Reach for pumpkin seed, flaxseed (great in yogurt) and whole grains. Your bladder will thank you.

Sources:

Disordered eating and certain foods linked to higher risk for urinary incontinence in middle-aged women – ScienceDaily

Prevalence Of Incontinence In Middle Age Women – National Association for Continence

The post How your diet can cause your bladder to leak appeared first on Easy Health Options®.

Walnuts, for example, are great for the heart and contain neuroprotective compounds that support brain health and motor function. And almonds have a reputation for being the world’s most nutritious nut, with cholesterol-lowering benefits and more.

Then there’s my favorite nut, the pistachio. This tree nut doesn’t get quite as much attention, and that’s a shame because it also packs a health punch…

A serving of pistachio nut kernels has almost as much protein (5.7 grams) as an egg (6 grams). They’re high in the amino acid arginine, which improves blood flow by boosting nitric oxide. And they’ve been shown to lower cholesterol.

But one of the pistachio’s biggest benefits over other nuts is that it’s the only one that contains the two phytonutrients lutein and zeaxanthin — both of which protect eye health.

Now, research suggests that eating pistachios may be a key factor in protecting against age-related damage that can lead to vision loss…

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Pistachios and MPOD

Macular pigment optical density (MPOD) is an essential factor in eye health. Not only does it protect the retina, but it also reduces the risk of age-related macular degeneration (AMD). And that’s all thanks to lutein.

However, even though plenty of foods contain lutein, like bell peppers, parsley, eggs, kale and spinach, most Americans only get between 1 mg and 2 mg of lutein in their diets.

Enter pistachios…

Researchers at the Friedman School of Nutrition Science and Policy at Tufts University selected a group of participants whose baseline intake of lutein was low.

They had them consume two ounces of pistachios per day, equivalent to about 1.6 mg of lutein — enough to double the average daily lutein intake in U.S. adults.

In just six weeks, lutein levels in the participants rapidly increased. But that’s not all…

The researchers observed that consuming two ounces of pistachios daily for 12 weeks resulted in a significant increase in MPOD levels among the participants — an effect that was sustained throughout the 12-week study period.

This suggests that regularly eating pistachios could offer a natural dietary approach to reducing the risk of AMD, a leading cause of blindness in older adults.

“Our findings enhance our understanding of the link between nutrition and eye health,” says Dr. Tammy Scott, a research and clinical neuropsychologist and lead author of the study. “This is especially important as people age and face higher risks of vision impairment.”

Scott adds that pistachios provide a source of healthy fat, potentially enabling the body to absorb the lutein from pistachios better.

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Lutein could also protect cognitive function

The lutein found in pistachios filters blue light and acts as an antioxidant in the eye. But that’s not all lutein can do. Beyond supporting eye health, the lutein found in pistachios may also benefit brain function.

“Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,” notes Dr. Elizabeth Johnson, a co-investigator on the study.

As is the case in the eye, lutein selectively accumulates in the brain and may play a role in reducing cognitive decline. Previous studies have suggested that higher lutein levels are linked with better cognitive performance, including memory and processing speed.

Taken together, these findings indicate pistachios are a valuable addition to a diet intended to support overall healthy aging.

It’s never been easier to add pistachios to your diet. You can buy them unshelled or shelled at pretty much any grocery store. Aim for a quarter cup of shelled pistachios a day, which equals the two ounces administered in the study cited above. Eat them as a snack, mix them with your morning oats, cereal or yogurt, or add them to a salad. This way, you’ll be protecting both your brain and your vision as you get older.

Sources:

Pistachios may help improve eye health, new study finds — EurekAlert!

Pistachio consumption increases Macular Pigment Optical Density in healthy adults: a randomized controlled trial — The Journal of Nutrition

The post The nut that defends against age-related vision loss appeared first on Easy Health Options®.

They were a huge part of the drug culture of the 1960s and were especially known for psychedelic or hallucinogenic effects.

Who would have thought that the same chemical that produced powerful hallucinations might one day be found to help you live a longer and healthier life?

Not me, that’s for sure.

But ongoing research is showing this to be the case.

“Magic mushrooms” might just be the next weapon in the ongoing effort not just to live longer but to ensure those extra years are healthy ones…

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Psilocybin reduces oxidative stress and slows aging

“This study provides strong preclinical evidence that psilocybin may contribute to healthier aging — not just a longer lifespan, but a better quality of life in later years,” says Dr. Ali John Zarrabi, co-investigator of a study at Emory University in Atlanta.

Psilocybin is the active compound found in psychedelic mushrooms. When it is consumed, it forms a metabolite called psilocin.

Emory University researchers dosed 19-month-old mice — an age that in human years would correspond to between 60 and 65 — with psilocybin doses that ranged from 5mg to 15 mg over a 10-month period.

The treated mice lived 30% longer than untreated mice and also experienced better aging — including healthier physical traits like better fur condition and hair regrowth.

Psilocybin is known for its psychological effects, especially in regard to relieving depression and boosting the feel-good hormone, serotonin. But this research indicates that it also targets several key biological markers of aging, including reducing oxidative stress, enhancing DNA mechanisms and maintaining telomere length.

According to the researchers, these underlying cellular processes play a critical role in both aging and disease onset.

How do we explain this?

“Most cells in the body express serotonin receptors, and this study opens a new frontier for how psilocybin could influence systemic aging processes, particularly when administered later in life,” says Louise Hecker, PhD, senior author of the study and former associate professor at Emory University, where the work began and was funded.

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Not a fan of shrooms? You have choices

Dr. Zarrabi emphasized the importance of further research in older adults, as well as the well-documented overlap between physical and mental health.

“My hope is also that if psilocybin-assisted therapy is approved as an intervention for depression by the FDA in 2027, then having a better quality of life would also translate into a longer, healthier life.”

But until then, how do we increase our chances of living a long and healthy life?

For starters, just move. Switching to an active lifestyle at any point in adulthood has been shown to extend lifespan. And you control the dial on effort and benefits. The plan you’ll stick to is the one that will bring you results.

Eat the rainbow. This term was coined for a good reason: Colorful foods are rich in flavonoids that are linked to a disease-free, longer life.

Avoid foods that send aging into overdrive. Certain foods accelerate aging. You’ll find which ones here.

Take advantage of shortcuts that research shows can have a powerful effect on aging, including:

• Coffee: the healthy aging secret under our noses
• The vitamin that slowed biological aging 3 years
• Conquer inflammation, the link between unhealthy aging and a shorter lifespan

Lastly, just in case you need more convincing about the importance of movement, here’s a list of 40 things that can go wrong with your body and health if you don’t exercise at all.

Dr. Jesus Peteiro, the author of a 2019 Spanish study on exercise capacity (how long and how hard you can work out), sums it up for us: “Exercise as much as you can. Fitness protects against death from any cause.”

Sources:

Natural Compound Found in Mushrooms Delays Aging and Extends Lifespan, Study Suggests — SciTech Daily

Psilocybin treatment extends cellular lifespan and improves survival of aged mice — Nature Partner Journals’ Aging

The post The magic mushroom secret for slower aging, longer life appeared first on Easy Health Options®.

But what would be even better is if we could do the same thing for our brains.

After all, the accumulation of damaging amyloid proteins in our brains is what leads to memory problems and puts us on the path to severe cognitive decline.

Now, researchers are discovering how to scrub our brains clean with the power of two natural compounds that, when combined, reverse age-related cellular deficits and improve the brain cells’ ability to clear away damaging buildup.

Here’s what you need to know…

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Energy decline equals protein buildup

According to the researchers, the problems with aging in our brains are due to a lack of energy. That’s probably not a surprise to any of us who have found it more challenging to concentrate and focus with every passing year.

Lead author Gregory Brewer explains that, “As people age, their brains show a decline in neuronal energy levels, which limits the ability to remove unwanted proteins and damaged components.”

A contributor to this buildup is declining levels of guanosine triphosphate, an essential energy molecule for mitochondria — your brain’s energy hubs.

Think of it this way…

Your brain has a natural system that acts like a vacuum cleaner, sucking up and getting rid of amyloid proteins. But it has to have the energy available to power that vacuum.

The solution? Reinstate youthful levels of guanosine triphosphate — and that’s what Brewer and his team are working on…

The supplements that provide the solution

They discovered that a combination of naturally occurring compounds — nicotinamide (a form of vitamin B3) and epigallocatechin gallate (a green tea antioxidant) — restored brain energy levels in aged neurons to those typically seen in younger cells in just 24 hours.

And this revival triggered a cascade of benefits, including improved energy metabolism and efficient clearance of amyloid beta aggregates — hallmarks of Alzheimer’s disease.

According to Brewer, “We found that restoring energy levels helps neurons regain this critical cleanup function.”

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To top it off, restoring brain energy levels also reduced oxidative stress, which leads to neurodegeneration in the brain.

Past research has shown that limiting oxidative stress can reduce the damage typically caused by beta-amyloid.

As Brewer points out, “By supplementing the brain’s energy systems with compounds that are already available as dietary supplements, we may have a new path toward treating age-related cognitive decline and Alzheimer’s disease.”

It seems then that the one-two supplement punch of nicotinamide and epigallocatechin gallate could be the start to revving up mitochondrial energy in the brain and cleaning out cognitive decline for better brain health — no matter what your age.

However, we’re not there yet…

He cautioned, “More work is going to be required to find the best way to administer this treatment, since a recent clinical trial involving UC Irvine researchers showed that oral nicotinamide was not very effective because of inactivation in the bloodstream.”

Until then, you can read here about how to start supporting your power-generating mitochondria today.

Sources:

UC Irvine researchers find combination of natural compounds for brain cleaning — EurekAlert!

The post Researchers find ‘cleaning combo’ clears brain buildup appeared first on Easy Health Options®.

But what if it’s really more akin to an infection?

That’s what researchers say advanced genetic sequencing science is revealing — along with potential treatments capable of targeting the protein behind senescence (the process of deterioration) to stop aging’s “spread.”

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Aging’s dirty little secret

Past research has shown that aging isn’t limited to one area of the body. Instead, when it starts, it begins to diffuse throughout the body.

Sort of like an infection…

One day, usually after the age of 40, you may start feeling arthritis-like issues in, say, your knee. By the following year, not only is your knee aching and stiff, but your back, neck and other areas have joined in.

Before you know it, each year you’re suffering from another sign of aging in another part of your body. But your best friend seems to be doing just fine.

While researchers have been well aware of the spreading effects of aging throughout the body, the mechanisms of how exactly it happens haven’t been so easy to nail down.

Cue a team of researchers from Korea University College of Medicine…

They were able to prove that cellular aging (a process known as senescence) begins due to a protein known as HMGB1 — we’ll call it “aging’s dirty little secret” — that potentially accelerates the aging process as it spreads from one part of the body to another.

They also may have found a way to stop it…

Sending out the aging signal

Their research, published in the journal Metabolism, revealed that this protein acts as an “aging messenger” that carries signals from cell to cell, transforming otherwise healthy cells into aged and dysfunctional ones.

Here’s how it works…

When HMGB1 is in an oxygen-rich environment, it functions normally. However, when there is a lack of oxygen in the cellular environment that surrounds the protein, it becomes reduced — and that’s when things go bad.

HMGB1 then binds to cellular receptors, activating the JAK/STAT and NF-κB pathways in the cells, which are known to promote inflammation and cue the cells to age.

This triggers a molecular signaling cascade: Aging cells produce more HMGB1, which spreads to other cells, activating their senescence pathways as well — in effect causing aging to spread like a virus from cell to cell.

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Putting an aging ‘do not disturb’ sign on your cells

The good news in all of this is that when the scientists treated mice with antibodies that block HMGB1 from activating the JAK/STAT pathway, they were able to reduce age-related dysfunction.

What does that mean for us?

Well, they hope that in the future, a drug treatment can be developed using a class of medications, known as JAK2 inhibitors, to essentially keep HMGB1 from activating the pathways it used to spread its dirty work — otherwise known as aging.

I’m excited about that news — but even more excited about all the natural compounds already known to be JAK2 inhibitors. And many of them are already compounds associated with healthy aging.

I’m sure you’ll recognize a few of these, and may already be up to speed on their anti-aging reputations:

• Resveratrol –A potent antioxidant found in the skin of red grapes, and responsible for widespread interest in the field of anti-aging research, made popular by Dr. David Sinclair and colleagues in the early 2000s.
• Curcumin – The active component of turmeric that offers potential anti-aging effects due to its antioxidant and anti-inflammatory properties that may combat age-related disease and promote healthy aging.
• Bergamottin –  A natural antioxidant phenol found in the peel of the bergamot orange, grapefruit and lemon, with anti-senescence, anti-aging and immune-modulating effects.
• Garcinol –  Extracted from Garcinia indica fruit, peel and leaves, and is a powerful antioxidant.
• Quercetin – A flavonoid found in fruits and vegetables that shows promise for anti-aging due to its antioxidant, anti-inflammatory and senolytic properties.

They won’t stop aging, but I have my doubts that any drug would ever be able to do that either. But they can certainly help you age more healthily.

Sources:

Aging Spreads Through The Body Like An Infection, And This Protein Could Be To Blame — Study Finds

Propagation of senescent phenotypes by extracellular HMGB1 is dependent on its redox state — Metabolism

The Role of Natural Products as Inhibitors of JAK/STAT Signaling Pathways in Glioblastoma Treatment — NIH

Quercetin as a JAK–STAT inhibitor: a potential role in solid tumors and neurodegenerative diseases — BMC

The post The protein that causes aging to spread like an infection appeared first on Easy Health Options®.

Hearing loss can result in isolation, communication difficulties and reduced alertness, among other impacts. And all of this can lead to greater feelings of loneliness, something more than a third of seniors have reported experiencing.

What’s worse, research shows this combination of hearing loss and loneliness can open the door to one of the most frightening age-related ailments….

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Loneliness and hearing loss accelerate memory decline

Researchers from the University of Geneva (UNIGE) analyzed data from 33,000 older European adults participating in the large-scale Survey of Health, Ageing and Retirement in Europe (SHARE) to study the combined impact of hearing loss and loneliness on memory.

Since 2002, participants have been surveyed every two years on various aspects of their daily lives, including activities, social connections and perceptions. They also undergo tests on cognitive function.

Using the data, the researchers identified three profiles based on the degree of social isolation and perceived loneliness:

• Individuals who are socially isolated and feel lonely
• Individuals who are not socially isolated but still feel lonely
• Individuals who are socially isolated but do not feel lonely

Then, the researchers examined whether these different profiles experienced cognitive decline differently, depending on the type of perceived isolation and the degree of hearing loss. Previous research has linked hearing impairment to as much as a two to three times higher risk of cognitive decline.

The results were sobering. ‘‘We found that people who were not socially isolated but who felt lonely saw their cognitive decline accelerate when they were deaf,’’ says Matthias Kliegel, a UNIGE professor and co-author of the study.

In other words, the findings show hearing loss speeds up cognitive decline particularly among individuals who feel lonely — regardless of whether they’re socially isolated.

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Addressing hearing loss and loneliness

The study results support the importance of addressing both hearing loss and loneliness in efforts to prevent cognitive decline. This is particularly critical for people who are not socially isolated but still feel lonely. In such cases, a simple intervention like using a hearing aid may be enough to help them engage more fully socially.

“These individuals are already socially integrated, so it’s a matter of removing a sensory barrier in order to reinforce their engagement and protect their cognitive health,” says Charikleia Lampraki, postdoctoral researcher at UNIGE and first author of the study.

If you find yourself experiencing hearing impairment and feeling lonely as a result, talk with your doctor about getting a hearing aid. Once you’re able to hear better, it can really help with interacting with people socially.

If your hearing has been corrected but you’re still experiencing loneliness, here are some steps you can take to engage more socially:

• Mindfulness and tai chi: Meditation and tai chi practices have both led to significant improvement in loneliness scores. Other studies have found tai chi can be effective in relieving symptoms of depression in older adults. (Not to mention it’s great exercise!)
• Pets (real or robotic): Having a pet has been proven to reduce loneliness in seniors. If you can’t have a flesh-and-blood pet, even a robotic pet has shown to be just as effective at alleviating those lonely feelings.
• Talking about art (or making it): Simply describing a painting and the feelings, memories and thoughts it evokes, was found to lower loneliness scores. And I know from my own mother’s experience that she feels a lot less lonely when she creates art — especially as part of a class at her senior center.
• Indoor gardening: Caring for plants can be just as rewarding as caring for pets or people. A study of an indoor gardening program in a nursing home showed a decrease in loneliness scores among residents who participated.

Sources:

The silent threat: How hearing loss and loneliness are fueling memory decline — ScienceDaily

Profiles of social isolation and loneliness as moderators of the longitudinal association between uncorrected hearing impairment and cognitive aging — Communications Psychology

Addressing Hearing Loss May Reduce Isolation Among the Elderly — NYU Langone Health

The post How loneliness and hearing loss accelerate cogntive decline appeared first on Easy Health Options®.

Some of these differences can be attributed to physical size. But others can actually be indicators of your physical and mental well-being.

Here’s what your walk may say about your health….

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Walking at a slow pace

Unfortunately, if you’re naturally a slow walker, it could spell trouble for your health. In one study, researchers found that slow walkers at age 45 are more likely to show both accelerated signs of aging and decreased cognitive function. This is especially true when it came to their lungs, teeth and immune system.

If you find you’re walking slower than you used to, it could be another signal of cognitive trouble. Scientists say changes in the speed of your walk over time may be one way to predict Alzheimer’s disease or other memory problems. If Alzheimer’s is the cause, your walk will continue to slow as the disease progresses.

Veering left while walking

As strange as this may seem, veering to the right when you walk may actually be a sign of anxiety. When researchers tracked individuals’ movements as they walked blindfolded, they found the more stressed the participant felt, the farther to the left they strayed from a straight-ahead target. They theorized this could be because the right side of the brain is hard at work handling the individual’s doubts and worries instead of their balance.

A swaying walk

Rocking from side to side as you walk could mean you’ve suffered a mild brain injury. A blow to the head could cause temporary brain damage that causes you to sway while you walk. If you play contact sports, you’ll want to be especially aware of this particular change in your walk.

Limping

Limping while you walk could be because of an injury to your hip, leg, ankle or foot. But it could also signal a deeper underlying condition: osteoarthritis. If you favor one leg over the other, or if your legs seem to buckle occasionally when you walk, you could be suffering from this type of arthritis, which wears away your joints over time.

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High, slapping steps

When you walk, your gate should be smooth and even. If instead, it looks like you’re trying to climb an invisible staircase, this could signal foot drop, a condition that causes your toes to drag as you walk. With foot drop, you tend to step higher to make up for the dragging toes. This can affect one or both of your feet, though one foot is more common.

Foot drop indicates muscle weakness and may mean you’ve injured a nerve in your leg. Or it could be a sign or something more serious — a nerve, muscle, brain or spinal disorder like muscular dystrophy or multiple sclerosis.

A stiff, unsteady gait

Several specific weaknesses in the way you walk can also indicate multiple sclerosis. You could move with stiff, swinging steps with toes pointed inward. You might lose your balance more often. Your knees may cross when you walk, a phenomenon known as “scissoring.” Or you could lose feeling in your feet, making it difficult to tell where the floor or ground is and causing a hesitancy and irregularity in your gait.

Moving one side all at once

Moving one side of your body as a whole while you walk could signal a bad back. When someone has pulled a muscle or has a herniated disc in your lower back, they tend to turn the chest and shoulders in the same direction as the hips when walking to avoid twisting the back. So instead of the opposite hand and foot being ahead of you when you stride, your left arm will sway with your left leg and vice versa.

Dragging your feet

If you walk with slow, scraping steps, it could indicate Parkinson’s disease. Men over 60 are more likely to develop Parkinson’s and should let their doctor know if they walk this way. This type of foot-dragging walk is a sign your brain is having difficulty communicating with your leg muscles to get them to move. In fact, shuffling steps in a bent-over posture with little to no arm motion is often called the “Parkinson’s gait” because it’s so common with the disease.

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Plodding steps

If you have depression, it can manifest itself in the way you walk. Depressed people often appear to plod along with slow, short steps. This is usually temporary, and once the depression lifts your stride will become longer and your pace more brisk. It’s important to note that your mental state also affects the pace of your aging.

A fast walking pace

Now for some good news…

Walking at a fast clip may indicate a longer lifespan. Studies on people over the age of 65 revealed a naturally fast pace of walking tended to mean they would live longer.

In fact, one study indicated that walking at a brisk pace was associated with longer telomeres, the caps on the ends of your chromosomes that protect them from damage. That study found a fast walking pace to be the equivalent of turning your biological clock back 16 years.

Consult with your doctor

If you’re a fast walker, pat yourself on the back, but if you notice any of the other traits in how you walk, it’s important to see your doctor.

They can help you determine if a temporary injury causes them, or if they’re an indicator of an underlying health condition.

If you don’t have a condition, you may just need to improve your mobility. A physical therapist can help, and your doctor may advise that.

To avoid mobility problems with age, work at maintaining a strong and supple spine and strengthen your legs to keep moving.

Source:

1. What Does Your Walk Say About You? — WebMD

The post 12 conditions signaled by the way you walk appeared first on Easy Health Options®.

The slow and graceful movements were beautiful to watch. But it was the mindful concentration and peaceful expressions on the faces of those participating that really pulled me in.

I remember yearning for that kind of community and connection. I found it in my love for choir, but I’ve had tai chi in the back of my mind ever since.

And with evidence-based benefits like these, why not give it a try…

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What is tai chi?

“One of the biggest advantages of tai chi from a health perspective is that anyone can practice it, which includes those who have health issues, injuries, or limited mobility,” says Andrea Felix, a Certified Expert Instructor who has been practicing tai chi since 2006.

Tai chi is a practice that involves a series of slow, gentle movements and physical postures, a meditative state of mind, and controlled breathing. Although it originated as an ancient martial art in China, it has become known for promoting physical and mental well-being.

What the research says about tai chi

Dr. Peter Wayne, author of The Harvard Medical School Guide to Tai Chi, maps out eight characteristics that are central to tai chi practice:

• Awareness
• Intention
• Structural integration
• Active relaxation
• Strengthening and flexibility
• Natural, freer breathing
• Social support
• Embodied spirituality

In 2024 alone, many studies have confirmed Dr. Wayne’s belief that these factors work together to deliver the following physical and mental health benefits:

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Balance. Did you know that poor balance is a sure sign of a shorter life?Three studies have confirmed the fact that tai chi improves balance. One of these was a meta-analysis of 17 randomized clinical trials.

Low back pain. An analysis of ten randomized controlled trials found that the practice of tai chi helps relieve chronic low back pain. Maybe that’s why the American College of Physicians, who suggest drugs should be a last resort for back pain, includes Tai Chi in their top 3 recommendations to relieve this common complaint.

Blood pressure. A randomized clinical trial found that tai chi was more effective than aerobic exercise in reducing blood pressure.

Parkinson’s disease. A 3.5-year cohort study showed that tai chi helped ease both motor and non-motor symptoms in patients with Parkinson’s, with these benefits lasting several years.

Sleep. Another study found that tai chi improved cognition and sleep. It also suppressed inflammation and enhanced metabolism.

Another study of breast cancer survivors with insomnia found that tai chi not only helped the insomnia, but also reduced markers of inflammation, thus making a relapse less likely.

Mental health. A review of 20 studies concluded that tai chi helps reduce symptoms of anxiety and depression in older adults and improves their social connections.

Finally, tai chi has been shown to increase functional connectivity in the brain, which may help prevent age-related decline.

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How to get started with tai chi

Tai chi is a meditative exercise that combines deep breathing with slow, focused movements. It’s perfect for those with limited mobility who need to increase their activity level gradually.

The quickest way to get started is by watching a video like this one. Or this one.

But taking a tai chi class at your local senior or community center will connect you with others who are trying to learn. The socialization that comes along with this is an added bonus!

Sources:

A Growing Amount of New Research Confirms the Many and Diverse Health Benefits of Tai Chi — Integrative Practitioner

Tai Chi: What You Need To Know — National Center for Complementary and Integrative Health

The effects of different types of Tai Chi exercise on anxiety and depression in older adults: a systematic review and network meta-analysis — Frontiers in Public Health

Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial — JAMA Network Open

Effect of long-term Tai Chi training on Parkinson’s disease: a 3.5-year follow-up cohort study — Journal of Neurology, Neurosurgery and Psychiatry

The post 7+ reasons tai chi is the movement your body needs appeared first on Easy Health Options®.

But did you know that with obesity also comes an increased risk for cognitive decline and Alzheimer’s disease?

That’s right. All those fast-food meals can cause brain inflammation that leads to cognitive impairment and memory loss.

But is obesity the cause, or is it the food itself?

Well, it takes some time to become obese, no matter how bad a person’s diet. So, if obesity were the main factor, it stands to reason that it would take that same amount of time before cognitive deficits start to appear.

However, new research presents evidence that the effects of a high-fat diet on the brain show up in as little as three days.

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High-fat eating creates cognitive changes in just 3 days

A few years ago, researchers at Ohio State University showed that just one meal high in saturated fat (like the kind you’d get in a fast-food drive-thru) is enough to mess with your mental performance and focus.

These researchers didn’t investigate the “why” of this, but a more recent study has.

“We’re really looking for the effects of the diet directly on the brain. And we showed that within three days, long before obesity sets in, tremendous neuroinflammatory shifts are occurring,” says senior study author Dr. Ruth Barrientos.

Dr. Barrientos is an investigator in the Institute for Behavioral Medicine Research at Ohio State University.

This study investigated the impact of a high-fat diet in rats after three months (to model diet-induced obesity) as well as after just three days (to model the rapid changes that occur when we eat fatty foods).

After just three days, the rats showed negative inflammatory changes in the brain and two types of memory impairment common in older people with dementia:

• Contextual memory is the ability to remember emotional or social circumstances related to an event and is controlled by the hippocampus, the primary memory center of the brain.
• Cued-fear memory (recalling a stimulus that has signaled danger in the past) originates in the amygdala, the fear and danger center of the brain.

“The results dispel the idea that diet-related inflammation in the aging brain is driven by obesity,” says Dr. Barrientos.

“Unhealthy diets and obesity are linked, but they are not inseparable. We’re really looking for the effects of the diet directly on the brain. And we showed that within three days, long before obesity sets in, tremendous neuroinflammatory shifts are occurring.”

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Preserving your brain power

The MIND diet was created by researchers from Rush University Medical Center and is based on decades’ worth of brain health research.

In a 12-year study, people who ate a diet that resembled the MIND diet reduced their risk of being diagnosed with mild cognitive impairment (the precursor to dementia) or dementia by 19 percent.

Another study indicated that, when it’s strictly adhered to, it can reduce the risk of Alzheimer’s disease by 53%.

So, what can you eat on the MIND diet?

• Berries are emphasized over other fruits due to their high antioxidant content.
• Eating fish, a good source of omega-3 fatty acids, is recommended at least once a week.
• Leafy greens are especially emphasized. Compared to other vegetables, they are especially linked to reducing the risk of cardiovascular disease and cognitive decline.
• A daily 5 oz. serving of red wine.

Are you surprised by the red wine? There’s certainly science there…

Barcelona-based researchers discovered that the antioxidant resveratrol, found in the skin of grapes, protected mice against memory loss induced by a high-fat diet and prevented memory loss in mice altered to have Alzheimer’s. The antioxidant also reduced amyloid plaques and tau neurofibrillary tangles, both of which are manifestations of Alzheimer’s disease.

Other foods allowed on the MIND diet include whole grains, poultry, beans, lentils, soybeans and olive oil.

The MIND diet does include a few “unhealthy” foods that you’ll need to limit. You can only eat ½ teaspoon of butter a day and not more than one serving of fried food or pastries per week.

If this sounds like a plan you can stick to and you want to save your brain, then give it a try.

Sources:

Memory is impaired in aged rats after 3 days of high-fat eating — Eureka Alert

Obesity-associated memory impairment and neuroinflammation precede widespread peripheral perturbations in aged rats — Immunity and Ageing

The MIND Diet — Barrow Neurological Institute

The post What a high-fat diet does to the brain in just 3 days appeared first on Easy Health Options®.

She immediately followed the doctor’s instructions for diet and supplements, but she had one question to which the doctor couldn’t give a satisfying answer:

“Is there anything I could have done to prevent this?”

Right now, the short answer to that is no. AMD has no known cause, and while there are treatments to slow progression, there is no cure.

But scientists are looking to change that. They’re digging deeper into the mechanisms of the disease — and what they’re discovering is fascinating…

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The key could be a molecule that maintains healthy cholesterol

An international team of researchers led by the Washington University School of Medicine in St. Louis (WashU Medicine) used human plasma samples and mouse models of AMD to explore a specific link with cardiovascular disease, both of which worsen with age.

The reason they chose to focus on that connection is that in AMD, doctors can see cholesterol-rich deposits under the retina during an eye exam, according to senior author Dr. Rajendra S. Apte, a professor at WashU Medicine.

While vision might still be normal in the early stages, the deposits increase inflammation and other damaging processes that lead to a gradual loss of central vision.

In recent years, investigators have discovered that a molecule called apolipoprotein M (ApoM) exhibits anti-inflammatory effects and plays a role in maintaining healthy cholesterol metabolism. Levels of ApoM tend to fall with age.

Dr. Apte and co-senior author Dr. Ali Javaheri, also a professor at WashU Medicine, aimed to investigate whether reduced levels of ApoM contribute to the dysfunctional cholesterol metabolism underlying multiple diseases of aging, including AMD and heart disease.

They demonstrated that patients with AMD have lower levels of ApoM in their blood compared to healthy patients. And past research by Javaheri showed patients with various forms of heart failure also had lower levels of ApoM.

This study revealed that ApoM is a key component in the “good cholesterol” pathways that clean up excess “bad” cholesterol — the kind that tends to drive inflammation — and clear it from the body through the liver.

This suggests that when ApoM levels are low, cells in the retina and heart muscle are unable to metabolize cholesterol deposits correctly and have difficulty clearing the accumulating lipids. When they build up, it leads to inflammation and cellular damage.

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Effects of low ApoM could be reversible

To see if they could reverse the harmful effects of low ApoM, the researchers increased ApoM levels in mouse models of macular degeneration. The mice showed evidence of improved retinal health, improved function of light-sensing cells in the retina and reduced accumulation of cholesterol deposits.

In short, the results suggest increasing ApoM in the blood could fix problems in cholesterol processing that lead to cellular damage in the eyes and other organs.

“Our study points to a possible way to address a major unmet clinical need,” Apte says. “Current therapies that reduce the chance of further vision loss are limited to only the most advanced stages of macular degeneration and do not reverse the disease. Our findings suggest that developing treatments that increase ApoM levels could treat or even prevent the disease and therefore preserve people’s vision as they age.”

The findings also could have implications for raising ApoM in patients with heart failure.

You may be wondering if there’s any way we can support our own ApoM levels. There is some evidence that berberine, a naturally occurring compound found in certain plants, may increase ApoM levels to protect the gut-vascular barrier. Sources of berberine include European barberry, goldenseal, goldthread, Oregon grape, phellodendron and tree turmeric.

Berberine is available in supplement form, but be aware that it interacts with several medications. It’s important to check with your doctor first before using it.

Another study in mice showed that niacin increased ApoM gene and protein expression levels. This vitamin is present in foods such as yeast, milk, meat and cereals. Although you can take niacin supplements, you’re likely getting enough of the vitamin from your diet.

If you do take a niacin supplement, don’t take more than what is recommended, or you could end up causing another problem for your eyes — a rare toxic reaction called niacin-induced maculopathy.

Sources:

The molecule that might save your sight—and your heart — ScienceDaily

Apolipoprotein M attenuates age-related macular degeneration phenotypes via sphingosine-1-phosphate signaling and lysosomal lipid catabolism — Nature Communications

Berberine reduces gut-vascular barrier permeability via modulation of ApoM/S1P pathway in a model of polymicrobial sepsis — Life Sciences

Berberine – Uses, Side Effects, and More — WebMD

Niacin regulates apolipoprotein M expression via liver X receptor‑α — Molecular Medicine Report

Niacin — Mayo Clinic

The post A cholesterol cure to save your heart and your vision appeared first on Easy Health Options®.

GSM encompasses a collection of genital, sexual and urinary symptoms and signs associated with decreased estrogen and sex steroid levels. These include vaginal dryness, vulvar atrophy and urinary urgency or incontinence.

The vulva refers to the external female genitalia, while the vagina relates to the internal anatomy. For both parts, menopause can cause itching, burning, pain, decreased lubrication and changes in the skin’s appearance.

Not surprisingly, the end result of GSM is a decrease in the frequency of sexual activity for women between the ages of 40 and 70. I mean, who wants to have sex when it hurts?

There are ways to help combat this pain, one of which is by reversing GSM itself. Since GSM is caused by estrogen deficiency, the standard remedy is vaginal ultra-low-dose estrogen therapy. But the breast cancer link can discourage some women from taking this route.

One team of researchers has hit upon another possible solution that may surprise you….

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Sex can improve genitourinary syndrome of menopause

The researchers undertook a study involving more than 900 Japanese women aged 40 to 79 years to explore the link between regular sexual activity and vulvovaginal-related menopausal symptoms. They defined “regular sexual activity” as engaging in sex in the past three months. Having sex in the past year but not in the past three months was considered “lower sexual activity.”

To no one’s surprise, the researchers confirmed the proportion of women having regular sex decreased significantly with age, aligning with the decrease in Female Sexual Function Index scores for sexual desire, arousal and lubrication. The index consists of 19 questions on female sexual function under six domains.

One interesting note: despite the decrease in sexual desire, arousal and lubrication, orgasm and satisfaction were shown not to decline with age.

The study results showed that while some sexual functions and symptoms change with age, they may be maintained in women who engage in more regular sexual activity. Results also demonstrated a lower prevalence of GSM-related symptoms such as vulvar pain, irritation and dryness in women having regular sex.

What to do if worried about estrogen

Dr. Monica Christmas, associate medical director for The Menopause Society, said the study’s findings emphasize the importance of diagnosing and treating GSM.

“Only 2.9% of the participants reported using hormone therapy,” Christmas says. “Local low-dose vaginal estrogen therapy is safe and highly effective at alleviating bothersome vulvovaginal symptoms contributing to pain and avoidance of intercourse.

She adds that “optimal sexual health is integral to overall well-being” and that it is “imperative to recognize the effect these symptoms can have on women who aren’t sexually active.

“Treatment should be offered to anyone with symptoms, whether engaging in sexual activity or not,” Christmas says. “Normalizing use of local low-dose estrogen therapy should be a thing.”

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So far, according to Johns Hopkins, clinical trials have indicated minimal to no systemic absorption of the type of topical estrogen therapy used to treat GSM, resulting in no increased risk of breast cancer recurrence.

But if you’re a GSM sufferer who’s still wary of estrogen therapy, there are things you can do to make sex more comfortable. One of the primary methods is vaginal lubrication.

There are water-based lubricants that you apply just before having sex to reduce discomfort during intercourse. You want to avoid products that contain glycerin or warming properties because they can irritate that sensitive tissue of the vagina. Also, if you’re using condoms, don’t use petroleum jelly or other petroleum-based products for lubrication because they can break down latex condoms on contact.

If this type of lubrication proves ineffective, you can try vaginal moisturizers to restore some moisture to your vaginal area. External moisturizers help the vulva area, and internal moisturizers are inserted into the vagina. These need to be applied every few days, and their effects generally last longer than those of a lubricant.

You can also try pelvic floor exercises to improve vaginal blood flow and tissue elasticity. A pelvic floor therapist can help if needed. Libido-boosting exercises, like hip thrusts, will increase blood flow to the pelvis, mimicking what happens during intimacy. It’s well known that blood flow improves erections for men, but it’s less known that for women, it enhances our pleasure zones.

In addition, make sure you’re managing your stress levels. The stress hormone cortisol decreases testosterone, which significantly impacts sex drive in women. It also negatively affects the body’s production of DHEA (dehydroepiandrosterone), a hormone precursor that the body uses to produce estrogen and testosterone.

Sources:

The pleasure prescription: Why more sex means less menopause pain — ScienceDaily

Cross-sectional study of the association between regular sexual activity and sexual function and genitourinary syndrome of menopause–related symptoms — Menopause

Genitourinary Syndrome of Menopause — Johns Hopkins Medicine

Vaginal atrophy — Mayo Clinic

Experiencing Vaginal Dryness? Here’s What You Need to Know — The American College of Obstetricians and Gynecologists

The post The surprising benefits of regular sex in menopause appeared first on Easy Health Options®.

Worse yet, starting an anti-aging routine without a solid foundation of healthy eating can make many treatments less effective. However, incorporating superfoods into your diet can help you look younger without incurring significant expenses.

Take into account just how important a factor your diet can be when it comes to how old you look. Stuffing yourself full of foods with added sugars and bad fats can be almost as destructive as spending most of your waking hours sedentary on the couch.

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If you want to build a good foundation for healthy foods, try adding a few of these nutrient-packed foods to your daily routine.

1. Tomatoes

Shoring up your diet with tomatoes can add the disease-fighting antioxidant, lycopene, to your diet. Antioxidants are an essential nutrient at keeping your cells working smoothly and in proper numbers. Lycopene may also protect your body against damage caused by pesticides and herbicides. Toss your tomato into a leafy green salad to get a real anti-aging nutrient boost without hours of extra prep work!

2. Beets

Sweet, crunchy and fantastic for you are just a few ways to describe beets. Whether you cut them up and toss them into a stir fry or turn them into a smoothie, beets can help promote healthy blood pressure with the added benefit of having super healthy greens, too.

Although many people claim that beets taste like dirt, the truth is that they contain geosmin, an organic compound with a rich, earthy flavor. Even so, they are considered a superfood because they also include a wide range of nutrients, such as magnesium, phosphorus, vitamin C and iron. But their claim to fame is helping with the body’s natural production of nitric oxide — the key to these veggies’ powerful circulation benefits.

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3. Kale

Is there anything kale can’t do? It’s already an easy diet choice thanks to the massive amount of nutrients it carries, including a wild amount of vitamin K that is essential to blood clotting properly and other vital bodily functions.

It can help stave off osteoporosis and heart disease, too, which could just keep you from feeling the pain of joint issues as you age. Put that anti-aging disease prevention to good use by incorporating kale into a healthy, low-impact exercise routine, and your heart will stand an even better chance of staying strong.

4. Fish

Beyond being a healthy source of protein with the added benefit of sustainable farming, fish oils and omega-3 fatty acids help fight the march of time with their status as part of a healthy, anti-aging superfoods diet by fighting inflammation in your body and bolstering your heart health. Mix up your fish intake from a variety of sources and you won’t have to keep as close an eye on your mercury intake, either.

5. Yogurt

Few foods are as complex as yogurt for a variety of surprising reasons. For instance, did you know yogurt technically carries life? Healthy bacteria in yogurts work in tandem with the natural bacteria in your stomach to regulate digestion and keep your body running smoothly.

Probiotics could be the key to helping your immune system fight off nasty foreign bodies. But even the dairy and calcium content of yogurt alone is enough to suggest it as a superfood year-round.

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6. Green Tea

It seems green tea gets top billing on nearly every list of well-kept health secrets, and for very good reason. Just like blueberries, tomatoes and other antioxidants, green tea promotes healthy blood flow and fights heart issues on top of its powerful antioxidant properties. Its low level of processing means more of its natural goodness reaches you before being stripped away by harsh chemical treatment, and it’s easily one of the healthiest drink options to reach for.

Make sure you steep green tea at lower temperatures than others, as higher water temperatures can harm the catechins that produce the antioxidants you’re after. Try to avoid over-sugaring it, but there’s nothing wrong with adding a little honey to sweeten things up.

Conclusion

No single food can make you feel decades younger than you are, but incorporating healthy, anti-aging superfoods into your diet is a good first step in pushing back against the march of time. What you can’t make up for in age, you just might make up for in feeling healthier, more alert or just all-around nicer thanks to the potent healing properties of the foods we often don’t get enough of.

Keep top of mind, though, when eating to improve your health, to eat more organic produce than not. Else, your best efforts can be sabotaged with large doses of chemicals and herbicides.

The post 6 Anti-aging superfoods that will make you feel younger appeared first on Easy Health Options®.

But is it true?

Well, it’s not called the middle-age spread because there’s not some truth to it.

But the more we understand about how that fat gets there, the better our chances are of doing something about it…

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What’s really behind middle-age spread

City of Hope® is one of the largest and most advanced cancer research and treatment organizations in the United States. But few of us know it’s also a leading research center for diabetes and other life-threatening illnesses.

Their researchers recently discovered exactly why we tend to lose muscle and gain body fat as we age — even when our body weight remains the same.

They began with a well-known fact: that fat cells grow larger with age. But they suspected white adipose tissue (WAT), commonly known as white body fat, also expanded by creating new fat cells.

If true, that means it could have an unlimited potential to grow, something none of us wants to hear.

To test their hypothesis, the team transferred adipocyte progenitor cells (APCs), a group of stem cells in WAT that evolve into fat cells, taken from young and older mice, into a group of young mice.

The result? The APCs from the older animals began generating massive amounts of new fat cells rapidly. But that’s not all…

Using RNA sequencing, they compared the activity of the APC gene in young and old mice. The APCs were barely active in the young mice, but in middle-aged mice, the APCs began pumping out new fat cells as if there was no tomorrow!

“While most adult stem cells’ capacity to grow wanes with age, the opposite holds true with APCs — aging unlocks these cells’ power to evolve and spread,” said Adolfo Garcia-Ocana, Ph.D., the Ruth B. & Robert K. Lanman Endowed Chair in Gene Regulation & Drug Discovery Research and chair of the Department of Molecular & Cellular Endocrinology at City of Hope. “This is the first evidence that our bellies expand with age due to the APCs’ high output of new fat cells.”

It gets worse… the research also discovered that aging transforms APCs into a new type of stem cell called committed preadipocytes, age-specific (CP-As). Starting in middle age, CP-A cells begin churning out new fat cells that lead to weight gain.

The good news? The scientists plan future research in hopes of developing new strategies that could eliminate or block the cells to prevent age-related fat gain.

Until then, we’re all on our own to do something about that middle-aged spread.

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Going after WAT to beat middle-age spread

We already have a few tricks up our sleeves to fight the battle of the belly bulge. And that’s to shift the makeup of fat in our bodies from WAT (which is made to be stored) to a form of fat the body burns for energy — brown fat.

You know diet is important, and exercise can burn fat. But at middle age, we need a little extra help.

I’ll discuss what I think are the two best ways to get that…

The first is called BAT (brown adipose tissue) activation. Your body can activate white fat to turn into brown fat when it gets cold enough. One study showed that up to 30 percent of your white fat cells can switch to brown fat when exposed to cold.

BAT activation can happen with the help of cold water immersion, cold showers and keeping the temperature in your home cooler. However, for BAT activation to work, you also have to combat inflammation. My second recommendation does that and more…

Black seed oil (from the Nigella sativa plant) is a natural anti-inflammatory. But a study on mice found that when used in combination with omega-3 fatty acids, white fat cells were reprogrammed to beige cells, which turn brown much more easily than WAT. Obesity-related inflammation was also mitigated.

So who says that middle-age spread has to be inevitable?

Sources:

Why our waistlines expand in middle age: Stem cells — ScienceDaily

The effects of temperature and seasons on subcutaneous white adipose tissue in humans: evidence for thermogenic gene induction — The Journal of clinical endocrinology and metabolism

The post The stem cell secret behind middle-age spread appeared first on Easy Health Options®.

After all, who would voluntarily dunk themselves in cold water? A man named Wim Hof, for one. He’s known as the Iceman, and his method of cold exposure may sound crazy, but crazy like a fox.

Surprisingly, research has consistently shown that cold water immersion offers numerous health benefits, including reduced body fat, which can improve blood glucose levels. It also appears to mimic the effects of calorie restriction, which is associated with increased lifespan.

If that last part got your attention, you’ll be interested in what researchers learned when they took a dive into how cold water impacts aging at the cellular level.

Here’s what you need to know (plus, a way to grab these benefits that won’t make your teeth chatter)…

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Boosting cellular resilience and autophagic function

Research conducted at the University of Ottawa, which has expertise in cold-related studies, explored the effects of cold water acclimation on autophagic and apoptotic responses.

In simple terms, they sought to learn more about the effects of frigid temperature on cell health, cell recycling and programmed cell death, to support youthful health and vitality.

The researchers collected blood from participants who took a one-hour cold water plunge (57.2°F) each day for seven days.

The results?

“Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” says Professor Glen Kenny. “This enhancement allows cells to better manage stress and could have important implications for health and longevity.”

Additionally, those cold plunges led to a decrease in blood markers related to cellular damage.

Overall, the scientists suggest that cold exposure, which enhances autophagic activity, may not only prolong cellular longevity but also prevent the onset of various diseases and potentially slow down aging at a cellular level.

They even went so far as to call it “a tune-up for your body’s microscopic machinery!”

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Looking beyond cold to power longevity

As great as that sounds, there are probably not many of us willing to jump into a cold bath regularly in the hopes of grabbing those benefits.

What else can you do that’s also backed by research to promote extra years of healthier aging that could increase your odds of a longer lifespan?

Get active. In one study, people who were the most active had an incredible 73% lower risk of death than their least active counterparts. Walking counts, especially if you do it at a fast pace.

Supplement smart:

• Vitamin D was found to reduce biological aging by three years during a four-year study.
•  Pyrroloquinoline quinone (PQQ) tops the list of 10 micronutrients that turn the key on age reversal by supporting the cellular powerhouses known as mitochondria. One of those is also an old favorite…
• Omega-3 fatty acids, which support the structure and function of mitochondrial membranes.

Lastly, cultivate relationships. Many studies have shown that loneliness is associated with factors that can shorten lives, while having friendships cultivates good health and promotes longevity.

Cold water immersion may seem intimidating, but its potential benefits for cellular health and longevity are noteworthy. However, it’s certainly not for everyone.

Fortunately, a healthy, long life can also be achieved through regular exercise, a good diet, smart supplementation and nurturing relationships. By embracing this holistic approach, you can not only promote healthy aging but also tap into the potential for longevity.

Sources:

Cold plunges actually change your cells — ScienceDaily

The post Cold water immersion: Adapting your cells to live longer appeared first on Easy Health Options®.

Sounds too good to be true, right? Well, think again.

Chances are that if you have heard of this supplement, it was in the context of high-performance athletes.

But it’s actually a vital nutrient for anyone who wants to support everyday wellness and healthy aging. Does that sound like you?

Then, read on for the skinny on creatine and why you need more of it.

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Creatine: What is it

Creatine is a nutrient, a compound to be exact, produced by three amino acids. Its function is to increase the amount of adenosine triphosphate (ATP) in our cells — the body’s main source of energy.

Creatine can be found in seafood and red meat. It’s also available in flavored or unflavored powders, both in health stores and online.

In the gym, supplementing creatine translates to enhanced energy production, which means more energy to build muscle faster and to recover faster.

In general, ATP stores energy and delivers it to various parts of the body as it is needed to support everything from digestion to movement to thinking.

Once seen as a supplement for “gym rats” only, experts now say creatine plays a vital role in cellular energy, cognitive function, and healthy aging — and we should all take advantage of it.

What it does

If you’re dealing with physical fatigue that prevents you from staying active or finding that you’re just not as sharp as you once were, supplementing with creatine could help.

Dr. Richard Kreider, professor and director of the Exercise and Sport Nutrition Lab at Texas A&M University, has spent over 30 years investigating the effects of creatine.

He says, “When the body is stressed, like in exercise or under metabolic conditions like some diseases, creatine phosphate is needed to maintain energy in the cell, and therefore has a lot of protective and health benefits, in addition to the exercise performance effects that have been seen.”

But studies have found that most people aren’t getting enough. Women see a drop in their body’s creatine stores during hormonally driven periods such as menopause, menstruation or pregnancy.

And, as we age, we produce and store less. Production of ATP also slows down.

This slowing down of production has a particularly noticeable effect on muscle mass, strength and cognitive function.

In fact, just a couple of years ago, a critical analysis of nutritional supplements for healthy aging suggested four nutrients that could help prevent sarcopenia — the loss of muscle mass that occurs with age — and one of them was creatine.

Low dietary creatine intake is also associated with higher body fat. So why are we just hearing about its benefits outside of the gym?

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Unfounded concerns over safety and bloating

For years, there have been misgivings about its safety and the potential for uncomfortable bloating. But Dr. Kreider says a vast body of research shows it’s safe, effective and well-tolerated by most people.

When he and his colleagues analyzed 685 clinical trials on supplementing with creatine to assess its safety, their analysis revealed no significant differences in the rate of side effects between subjects taking creatine and those taking a placebo.

“There’s absolutely no data supporting any negative side effect anecdotally reported about creatine on the internet and in the media,” Dr. Kreider says. “Creatine is safe, and it’s important for everybody, not just bodybuilders and athletes.”

The problem is, most of us fall short in getting enough from our diets.

“You only get about a gram of creatine per pound of red meat or fish, like salmon, so it’s expensive and takes a lot of calories to get a gram,” Kreider said.

There’s no clearly defined Recommended Dietary Allowance for creatine, but the standard recommendation is 3 to 5 grams per day. Dr. Kreider suggests consuming 5 to 10 grams per day will maintain healthy stores and provide enough to support the brain.

When I try a new supplement, I usually start out with the lowest recommended amount and work my way up to see how well I tolerate it. I think that’s fair advice for just about anyone.

If you have kidney problems, it’s a good idea to discuss supplementing with your doctor first.

Sources:

This overlooked supplement could help you think sharper and age better — Science Daily

Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports — Journal of the International Society of Sports Nutrition

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials — Experimental Gerontology

Creatine shows potential to boost cognition in Alzheimer’s patients — University of Kansas Medical Center

Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition — Alzheimer’s Association

The post The ‘gym supplement’ for healthy aging and everyday wellness appeared first on Easy Health Options®.

That describes what happens when the outer layer of our skin becomes thinner, paler and less stretchy — contributing to the signs of aging we see in the mirror.

It’s also why our skin may tear or bruise much more easily and take longer to heal.

The good news is, however, that a simple vitamin, which is appearing more frequently in anti-aging skincare, may actually restore skin function by reactivating genes essential for skin cell renewal…

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The skin-boosting properties of vitamin C

As we get older, our production of skin cells begins to decline. That’s the first step leading to thinner, more fragile skin. Our bodies also produce less collagen, the protein that gives our skin structure and elasticity.

Researchers in Japan decided to test vitamin C, known for its antioxidant properties and commonly used in skincare products, on laboratory-grown models that mimic real human skin to see how the nutrient impacts skin regeneration. The surface of the skin cell model was exposed to air and nourished from underneath by a liquid nutrient medium, replicating the way human skin receives nourishment from underlying blood vessels while remaining exposed to the external environment.

Using this model, the researchers applied vitamin C at concentrations comparable to those typically transported into the epidermis by the bloodstream, and some amazing things began to happen…

Within seven days, the vitamin C-treated skin model exhibited a thicker layer of epidermal cells, without significantly affecting the stratum corneum, the outermost layer of the skin, which is composed of dead cells. By day 14, the inner epidermal layer had become even thicker, while the outer stratum corneum layer had become thinner.

This suggests something remarkable: Vitamin C promotes the formation and division of keratinocytes, the cells that make up 90 percent of the epidermis.

In other words, vitamin C appears to affect skin cell growth on a genetic level by reactivating genes associated with cell proliferation. It does so by promoting DNA demethylation, a process that spurs gene expression and helps cells grow, multiply and differentiate.

“VC seems to influence the structure and function of epidermis, especially by controlling the growth of epidermal cells,” says Dr. Akihito Ishigami of the Tokyo Metropolitan Institute for Geriatrics and Gerontology (TMIG), Japan.

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Using vitamin C in skincare

According to the findings, vitamin C promotes skin renewal by triggering genetic pathways involved in growth and repair. That means vitamin C may be especially helpful for older adults or those with damaged or thinning skin by boosting the skin’s natural ability to regenerate and strengthen itself.

“We found that VC helps thicken the skin by encouraging keratinocyte proliferation through DNA demethylation, making it a promising treatment for thinning skin, especially in older adults,” Ishigami says.

Of course, this research needs to be confirmed by human studies. Until then, however, it couldn’t hurt to add a vitamin C cream or serum to your skincare regimen and make sure you’re getting plenty in your diet.

One thing to remember is that the vitamin C in creams and serum is prone to breaking down when exposed to light, heat or oxygen. That means as soon as you open your vitamin C skincare product, the clock starts ticking on its longevity.

To help extend your vitamin C’s shelf life, make sure the cream or serum is stored in an opaque bottle or jar and seal it tightly after each use. Never store it in the bathroom, where light and humidity can compromise its effectiveness. Instead, store it in the refrigerator, which will help delay the oxidation process. And once the serum turns yellow or brown, it means it’s oxidized, so discard it.

Sources:

Vitamin C flips your skin’s “youth genes,” reversing age-related thinning — ScienceDaily

Vitamin C Promotes Epidermal Proliferation by Promoting DNA Demethylation of Proliferation-Related Genes in Human Epidermal Equivalents — Journal of Investigative Dermatology

Wrinkles — Cleveland Clinic

How to Store Vitamin C Serum — wikiHow

The post The vitamin scientists call a ‘game changer’ for aging skin appeared first on Easy Health Options®.

The bacterial “soup” in your gut (more technically known as the gut microbiome) helps facilitate communication between the gut and the brain via a two-way network known as the gut-brain axis.

That communication includes biochemical signaling that occurs between the gastrointestinal tract and the central nervous system, with impacts throughout the body — including how well, or how poorly, we age.

People who are destined for Alzheimer’s disease have a distinctly different gut microbiome from people who will not end up with the disease.

In fact, research has concluded that your body’s entire aging process may be linked to age-related changes in your gut microbiome.

Now, a large-scale study provides further evidence that this is indeed the case…

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Gut bacteria get less diverse as we age

Scientists from the Agency for Science, Technology and Research Genome Institute of Singapore conducted the first large-scale study of over 200 octogenarians (people aged 80 to 89) to investigate how the gut microbiome changes with age.

Unfortunately, they observed a significant decrease in the diversity of bacteria living in the participants’ guts, including strains that play a key role in aging and could be targeted to promote healthy aging.

An important find was the decline of a specific bacterium, Faecalibacterium prausnitzii, which produces butyrate, a crucial short-chain fatty acid essential for maintaining gut health. Butyrate reduces inflammation, supports the gut barrier and immune function and facilitates gut-brain communication.

They also discovered specific bacteria that may act as markers for inflammation, blood sugar and vitamin levels, including B12. For example, Parabacteroides goldsteinii is a probiotic associated with fasting blood glucose levels.

These bacteria could be used to monitor, with the help of non-invasive testing, whether a person is aging healthily or leaning towards chronic disease and frailty.

Associate Professor Niranjan Nagarajan, Associate Director, Genome Architecture, and Senior Group Leader, Laboratory of Metagenomic Technologies and Microbial Systems at A*STAR GIS, added, “Our findings lay the groundwork for future research aimed at developing targeted probiotic and prebiotic therapies to enable healthy aging through gut microbiome modulation.”

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Improve your gut, improve how you age

Clearly, the more diverse your gut microbiome is, the better your chances are of aging healthily into old age.

But how do you make sure that happens? Luckily, it’s not hard. It all comes down to what you feed your gut.

Basically, there are three key players that keep a gut microbiome healthy:

• Fiber. Want to grow old without the burden of disability, depression, dementia, heart disease or other chronic diseases? Fiber can make this happen. Australian researchers found that people with the greatest fiber intake had close to an 80 percent higher chance of living a longer, healthier life than those who weren’t consuming much fiber. Eat more fruits, vegetables and whole grains.
• Prebiotics fiber from carbohydrates is what feeds gut bacteria. Reach for bananas, flax seed, lentils and beans.
• Probiotics help replenish the good bacteria. You can take a probiotic supplement that contains live bacteria or consume fermented foods like yogurt, kefir, kombucha, sauerkraut and others.

To specifically improve your chances of retaining those helpful bacteria that produce butyrate, reach for polyphenols.

A polyphenol-rich diet improved intestinal permeability (supported the gut’s barrier) in older people, according to a European study published in September in the journal Clinical Nutrition.

They saw that consuming up to three daily portions of apples, cocoa, dark chocolate, green tea, cranberries, oranges or pomegranate juice improved intestinal permeability by making specific changes in the intestinal microbiota.

“A higher intake of fruits, vegetables and foods such as those described in this paper provide fiber and polyphenols that could help counterbalance the damage of permeability due to aging,” notes Cristina Andrés-Lacueva, lead author of the study.

Sources:

The secret of healthy aging may lie in our gut — Eureka Alert

Gut metagenomes of Asian octogenarians reveal metabolic potential expansion and distinct microbial species associated with aging phenotypes — Nature communications

Gut microbiome — Cleveland Clinic

The post The secrets to healthy aging found in your gut appeared first on Easy Health Options®.

Some of us are “morning larks” — up at the crack of dawn and wide awake — while others are “night owls” who prefer a slower start to the day.

If we follow our circadian rhythm, it can do more than sleep well.

For starters, sleeping by your body’s clock (and not for too long) can protect against illness.

In one study, people who slept too much (11 hours or more per day) tripled their risk of pulmonary fibrosis, even for non-smokers.

In another, female shift workers experienced frailty, believed to be the result of night shift on their hormones, more often than people working only during the daytime.

And now, there’s evidence that exercising in tune with your biological clock can increase benefits that lead to a longer, healthier life…

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Benefit from ‘peak hour’ activity

A study funded by the National Institute on Aging has shown that improvements in cardiorespiratory fitness and walking speed — two key indicators of healthy aging — might be associated with when and how consistently we engage in physical activity.

“While we’ve long known that being active supports healthy aging, this study reveals that when you’re active may also matter,” says senior author Dr. Karyn Esser.

“The circadian mechanisms that generate daily rhythms in our system are important for our well-being.”

The study involved approximately 800 independent older adults (average age 76) who wore wrist devices that continuously monitored their activity for a week.

Then, they underwent cardiopulmonary exercise testing, which gave an overall assessment of their heart and lung health.

Three key findings emerged from this study:

• Being more active during your personal “peak hours” and resting outside of those hours was associated with better cardiorespiratory fitness and walking efficiency.
• The earlier in the day you are active — while still respecting your biological rhythm — the better your chances of maintaining cardiorespiratory health and walking fitness.
• Being consistent in your daily pattern of activity and rest was also associated with better health outcomes.

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Better fitness without working harder

Dr. Esser very nicely sums up the significance of these findings:

“Each of us has a chronotype — a biological tendency to be more alert in the morning or evening — and that variation may play a significant role in our health. We’re moving toward a future where understanding and respecting our individual rhythms can help guide medical care and daily living.”

Because exercise encompasses more than just formal exercise, like what you might do at the gym or when following an aerobics routine, but also things like housework and gardening, these findings can help you plan your day.

For example, if you’re more alert during the latter part of the day, use that time to complete the bulk of your physical activity and reserve the morning for a more relaxed pace. But if you’re a “morning lark,” just do the opposite.

If you struggle to adhere to your circadian rhythm, making a few adjustments to your bedroom can help. Use light-blocking curtains to create a dark environment that helps your sleep hormone, melatonin, do its job. To wake up when you’d like and ease into it, try a “sunrise” light.

Sources:

Timing, consistency of activity linked to better fitness — Eureka Alert

Rest Activity Rhythms and their Association with Cardiorespiratory Fitness and Walking Energetics in Older Adults: Study of Muscle, Mobility and Aging — Medicine & Science in Sports & Exercise  

The post The easy way to improve fitness factors for healthy aging appeared first on Easy Health Options®.

And I’m not the only one who places them in this order. When AARP and National Geographic asked this question of 2,580 adults, ranging in age from 18 to 90 and older, they found that memory loss remained a top concern across all age groups.

Meanwhile, loss of strength and mobility weren’t significant concerns for younger respondents, but became top concerns for those aged 50 and older.

But here’s the thing… neither frailty nor dementia is part of normal aging. And if you intervene early enough, you could stop one from leading to the other and prevent them both…

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Frailty increases dementia risk

Frailty is not a normal part of aging. Although the risk of developing it increases with age, frailty is a geriatric condition characterized by an age-related decline in normal function.

It equates to loss of muscle, stamina, endurance, sometimes weight and general fitness. Low grip strength is considered a measure of frailty, and sarcopenia is a condition commonly associated with it. Frailty also makes it hard to recover from illness or injury.

As if all that’s not bad enough, previous research indicates that frailty can make you 2.5 times more likely to develop dementia. And in people who are both frail and are genetically predisposed to dementia, the risk of dementia is six times higher.

Queensland researchers have confirmed that link — but learned something no one had noticed before…

They tracked data on nearly 30,000 participants of four longitudinal studies in the United Kingdom and the United States. They were able to note changes in the participants’ health and function, including the accumulation of age-related conditions linked to frailty — two decades before they were diagnosed with dementia.

Their findings were sobering. Frailty was found to accelerate up to nine years before a dementia diagnosis. And with every four to five additional health problems, the risk for developing dementia was about 40 percent higher.

“This suggests frailty is not merely a consequence of undetected dementia but contributes to its onset,” says Dr. David Ward of the University of Queensland in Australia.

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Early intervention could be key: Start here

According to study co-author David Llewellyn, a professor at the University of Exeter Medical School in the United Kingdom, “This study is crucial because it identifies frailty as a significant predictor of dementia risk, offering a potential pathway for early intervention to improve health outcomes,” adding that the findings are likely to shape prevention strategies.

Looking at past research, there are a few strategies you could get started on right away…

One study found that people over the age of 90 who strength-trained, lifting weights twice a week for three months, experienced increases in muscle mass, strength, and power. Participants who were unable to stand up or get out of a chair at the start of the study were able to walk by the end.

Another study showed people following a Mediterranean diet slashed their risk of frailty by more than 50 percent over four years.

But don’t stop there…

An emerging theory suggests that inflammation and the possibility of immune system activation are contributors to frailty. Laboratory tests have linked markers of inflammation, including the elevation of interleukin (IL)-6 (a mediator of immune response and inflammation) and the stress hormone cortisol, to frailty.

Additionally, the hormonal changes that occur with age are also suspected causes of some of the problems associated with frailty. Estrogen loss in women and testosterone loss in men can lead to a decline in muscle mass associated with sarcopenia.

And lastly, don’t fall victim to vitamin D deficiency. A shortage of that nutrient has been linked to the development of frailty and higher dementia risk.

Make healthy aging a priority to avoid the consequences of frailty and dementia.

Sources:

Age related health decline a predictor of future dementia risk — EurekAlert!

The Biology of Aging and Frailty — Clinics in Geriatric Medicine

Frailty Trajectories Preceding Dementia in the US and UK — JAMA Neurology

Second Half of Life Study — AARP

Frailty: A New Predictor of Outcome as We Age — MUSC Health

The post It’s not normal aging: Dementia and a surprising driver appeared first on Easy Health Options®.

That’s because the sun increases risks for skin cancer and is responsible for about 90 percent of skin aging by damaging key proteins responsible for keeping it firm and smooth.

But if you’re not protecting your eyes from the ravages of the sun as well, you could be in trouble…

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Why your eyes need protection from the sun

When I was in high school, all the cool kids wore Ray-Ban® sunglasses. But now that we’re older, there are more important reasons to break out the sunglasses.

Sunglasses protect the light-sensing photoreceptors in the eye by blocking harmful ultraviolet (UV) rays.

That makes them a must for preserving your eye health and preventing problems like the following…

Solar retinopathy

Solar retinopathy is a permanent sunburn on your retina that can cause vision loss and blindness. Image-sensing photoreceptors are destroyed by looking directly at the sun, watching a solar eclipse or even with prolonged exposure to intense sunlight.

Pterygium (surfer’s eye)

Pterygium, or surfer’s eye, happens when a cloudy, wedge-shaped bump forms on the cornea from the corner toward the pupil. These growths usually remain small, but if they expand, they can affect your vision and cause discomfort.

Photokeratitis

In photokeratitis, sun exposure literally burns the cornea and conjunctiva, causing eye sensitivity and pain, redness, watery eyes, blurry vision and swelling. Photokeratitis can also occur when UV light reflects off snow, ice or water (also known as snow blindness), or when it’s emitted by a source like a tanning bed.

Cataracts

When a cataract develops, it clouds your eye’s lens. While they may not affect your vision at first, they can make it harder for you to read, drive and perform other everyday tasks. Cataracts typically happen with age, but exposure to UV light can accelerate cataract development.

Age-related macular degeneration

Age-related macular degeneration (AMD) causes the progressive decay of the macula, the part of the eye responsible for your central vision. The macula begins to thin with time, which causes you to lose the vision in the center of your eye. Aging commonly increases your risk of developing AMD, but extensive UV exposure can raise your risk as well.

Migraine and headaches

About 60 percent of headaches and as many as two-thirds of migraines are caused by bright lights, including the glare of the sun. In fact, it can take as little as five to 10 minutes out in the sun to trigger a migraine.

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Other protective qualities

Sunglasses with polarized lenses can reduce the glare that occurs when sunlight bounces off water, snow or glass by filtering out horizontal light waves. This makes it easier for our eyes to focus and reduces eye strain and fatigue.

Tinted lenses can also keep us from squinting in bright sunlight, making it easier for us to distinguish between objects and colors and reducing the strain on our eyes.

Even on cloudy days, it’s a good idea to wear sunglasses if you’re going to spend prolonged time outdoors since some UV rays will still be present.

Choosing the right sunglasses

Note that not all sunglasses prevent UV rays from reaching your eyes. You need to choose a pair that has 95 to 100 percent UV protection or one with a “UV 400” sticker. Lens color also matters, with brown, green, and gray lenses being the best options. Yellow lenses provide less sun protection.

In addition, you probably want a pair of sunglasses with polarized lenses, since they will help reduce glare and reflections. However, they can be inconvenient if you need to use a device with a screen, as they will make the screen hard to read.

If you already have a pair of sunglasses but don’t know how much UV protection they offer, you can verify this with a photometer. This device is likely available at your eye doctor’s office and at some sunglasses retailers.

Once you’ve chosen your sunglasses, ensure they fit properly. If you have space between the frames and eyes, or your sunglasses slip down your nose, you’ll expose your eyes to UV radiation. It’s probably best to buy your sunglasses at an eyewear store so that they can be precisely fitted to your face.

Sources:

How Sunglasses Help Protect Your Eyes’ Health — Johns Hopkins Medicine

5 Reasons You Should Wear Sunglasses More Often — River Heights Eye Care

Sunglasses and Your Eyes — Columbia University Irving Medical Center

What Role Do Sunglasses Play in Preventing Eye Strain and Fatigue? — Optical Masters

Why Does the Sun Give Me a Headache? — TheraSpecs

How Sunglasses Can Help Prevent Migraines Triggered by the Sun—And More! — Optometrists’ Clinic Inc.

The post 7 reasons to wear sunglasses this summer and beyond appeared first on Easy Health Options®.

Such a fountain may exist only in legend. But science hasn’t stopped searching for ways to stop the clock…

They’ve zeroed in on a popular vitamin that’s demonstrating much promise in the real fight against aging.

Not only does it appear to slow biological aging, but it also reduces risk for diseases generally associated with the aging process…

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The nutrient that can help protect telomeres

Telomeres are repeating sequences of DNA at the ends of chromosomes that keep the chromosomes from deteriorating. They’re sort of like the plastic end caps that prevent the fibers that make up a rope or shoelace from unraveling.

As we grow older, these telomeres become shorter. And that exposes our chromosomes to degradation that increases risks for various age-related diseases.

So far, investigators have explored two nutrients for their potential in supporting telomere length: vitamin D and omega-3 fatty acids. But those studies have been short-term and small in scale, and results have been inconsistent.

This prompted researchers led by Mass General Brigham and the Medical College of Georgia, Augusta University to conduct a sub-study of the VITamin D and OmegA-3 TriaL (VITAL) trial. This randomized, double-blind, placebo-controlled trial tracked supplementation of these two nutrients in U.S. females aged 55 and older and males aged 50 and older for five years.

The VITAL Telomere sub-study included 1,054 of these participants, whose telomere length in white blood cells was assessed at the start of the study and again at years two and four. And when it came to telomer length, vitamin D3 took center stage…

Compared to those on a placebo, individuals taking 2,000 IU/day of vitamin D3 experienced significantly reduced telomere shortening over a four-year period.

In fact, this reduction prevented the equivalent of nearly three years of aging! The impact on age-related disease was also impactful. Daily, vitamin D3 supplementation:

• Reduced the incidence of advanced (metastatic or fatal) cancer by 17%.
• Reduced all incident autoimmune diseases by 22%.
• Decreased circulating high sensitivity-C-reactive protein (a chronic disease biomarker) concentrations by 19%.

“VITAL is the first large-scale and long-term randomized trial to show that vitamin D supplements protect telomeres and preserve telomere length,” says co-author Dr. JoAnn Manson, principal investigator of VITAL and chief of the Division of Preventive Medicine at Brigham and Women’s Hospital, a founding member of the Mass General Brigham healthcare system.

“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter a biological aging process, although further research is warranted,” says Dr. Haidong Zhu, first author of the report and a molecular geneticist at the Medical College of Georgia.

By contrast, daily supplementation with one gram of omega-3 fatty acids demonstrated no significant impact on telomere length throughout the follow-up.

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Don’t skimp on your vitamin D3

Unfortunately, the best source of vitamin D — sun exposure — is a double-edged sword, as it can cause skin cancer and visible aging of the skin. Wearing sunscreen to protect yourself from the sun’s ill effects also prevents the sun from triggering your body’s natural vitamin D production.

So, how about diet? There are only a few foods that contain vitamin D3 (the best form of vitamin D), including beef liver, egg yolks and cheese. And you would have to eat a ton of these foods to get the recommended daily amount of the nutrient.

That’s why supplementation is the best way to ensure you’re getting enough vitamin D3. Make sure you’re getting at least 2,000 IUs a day (the amount used in the VITAL study), but if you’re vitamin D-deficient, you’ll want to up that to a therapeutic dosage of 4,000 to 5,000 IUs daily, at least. The benefits are just too good to pass up…

Other health benefits associated with vitamin D include:

• A 20% reduction in the risk factors of heart disease
• Improved mood
• Increased insulin sensitivity
• Decreased formation of insoluble proteins such as beta amyloid

Sources:

Vitamin D supplements show signs of protection against biological aging — ScienceDaily

Vitamin D₃ and marine ω-3 fatty acids supplementation and leukocyte telomere length: 4-year findings from the VITamin D and OmegA-3 TriaL (VITAL) randomized controlled trial — The American Journal of Clinical Nutrition

The post Slow biological aging 3 years with a vitamin appeared first on Easy Health Options®.

Take, for example, the connection between gum disease and conditions such as cancer, diabetes, and kidney disease.

Many of us think of oral health as a separate entity from the rest of the body, because that’s exactly what the medical community has done. But this simply isn’t the case.

Your mouth is the gateway to the rest of your body. Keeping it clean prevents bacteria from fermenting and circulating throughout your body, triggering inflammation and disease.

And as if this weren’t enough, we’re finding that oral health and mental health are linked as well.

For people over 65, keeping your mouth healthy could lower your risk of experiencing depression and anxiety in your “golden years.”

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A healthy mouth = lower odds of depression and anxiety

A study of elderly adults in China found that people with better oral health were less likely to suffer from depression and anxiety.

They explored data from 3,188 people aged 65 and older who participated in the Chinese Longitudinal Healthy Longevity Survey, a long-term project that tracks the health and well-being of senior adults.

Here are some of their interesting findings:

• People who brushed their teeth two or more times a day had a 22% lower chance of experiencing anxiety compared with those who brushed infrequently.
• People who ate fruits and vegetables daily were significantly less likely to develop anxiety.
• People who had undergone dental procedures to repair missing teeth had a 42% lower chance of experiencing depression.
• People who brushed their teeth regularly and ate fruits and vegetables daily were also less likely to suffer from dementia.

The study authors concluded that “oral health and dietary behavior are closely related to the susceptibility of middle-aged and elderly individuals to depression, anxiety, and dementia.”

But they are also quick to note that it cannot be assumed that poor oral hygiene causes depression or anxiety. In fact, the opposite relationship may exist, i.e., depression and anxiety may reduce a person’s ability to maintain good oral hygiene.

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Tips for added oral health benefits

Regardless of which causes which, we know that good oral hygiene is essential.

In case you’re not yet convinced that bad oral hygiene can be dangerous to your health, consider this:

• Skipping your brush-and-floss routine for just 24 hours can kick off periodontitis — severe gum disease that can lead to tooth damage or even tooth loss
• Klebsiella pneumoniae, a bacterium commonly found in the human mouth but rarely in the gut, can cause bowel disease and ulcerative colitis.
• Clinical trials have found that hospital patients who brushed their teeth twice daily had lower rates of hospital-acquired pneumonia (HAP).

But what else can a person do besides brush and floss?

Plenty. And as with many things, it starts with nutrition:

• Bleeding gums may signal a vitamin C deficiency. Make sure you’re including citrus fruits, berries and cruciferous vegetables in your diet.
• DIM (diindolylmethane) supplements can help maintain a healthy oral microbiome (DIM is found in broccoli, but you’d have to eat TONS of it to have any effect on your oral health).
• Other supplements are also effective in preventing gum disease, including grape seed extract and echinacea.

The moral of this story: Take good care of your mouth and you’ll set yourself up for a longer, healthier and happier life.

Sources:

Better oral health linked to lower risk of depression and anxiety in older adults — PsyPost

Modelling analysis of dietary behaviors and oral health status to assess the impact on the mental well-being of elderly individuals: a cross-sectional survey study — Frontiers in Nutrition

The post The oral health-mental health connection for happy aging appeared first on Easy Health Options®.

If you’re one of those people sticking to a no-carb, low-carb, keto or Atkins-inspired diet, prepare to have your mind changed.

In a lot of people’s minds, carbs fall into the category of “they’re fattening, and they don’t hold much nutritional value,” and they’re bad for you.

Well, nothing could be further from the truth.

And if you’re a woman, eating the right carbs during middle age can be like an insurance policy that will all but guarantee your health in old age…

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Quality carbs in midlife linked to a healthier old age

You probably know that there are two kinds of carbohydrates: refined and unrefined.

Refined carbs are mostly white. Think white bread and white rice. But they also include pastries, waffles, pizza dough, and muffins. Refined carbs are considered ultra-processed foods.

Unrefined carbs are high-quality carbs from natural, whole foods that haven’t undergone significant processing, so they retain their natural fiber and nutrients, like whole grains (such as brown rice, quinoa, and oatmeal), fruits, vegetables, legumes, nuts and seeds.

Researchers from Tufts University and the Harvard T.H. Chan School of Public Health sought to determine the long-term significance of our carb choices, not just in the present — but thirty years down the road.

“We’ve all heard that different carbohydrates can affect health differently, whether for weight, energy or blood sugar levels. But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later,” says Andres Ardisson Korat, the study’s lead author.

The researchers analyzed data from the Nurses’ Health Study collected every four years between 1984 and 2016 from 47,000 women aged 70 to 93 years in 2016, including specifics about their intakes of carbohydrates and dietary fiber.

Dietary glycemic index and glycemic load were also derived from the validated questionnaires.

Parameters set to define healthy aging included the absence of 11 major chronic diseases, lack of cognitive and physical function impairments, and good mental health, as self-reported in questionnaires.

A total of 3,706 participants met the definition of healthy aging. How did carbs play into all the data?

It turns out that carb quality intake in midlife is a strong predictor of healthy aging:

• Higher intakes of total carbs, high-quality carbs from fruits, vegetables and legumes and total dietary fiber were linked to between six and 37% greater likelihood of healthy aging,
• On the flip side of the coin, intakes of refined carbs (added sugars, white grains and potatoes) were associated with 13% lower odds of healthy aging.

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How to choose your carbs wisely

Carbohydrates are a vital component of a healthy diet.

The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So, if you’re eating 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates.

If you still need tips on choosing your carbs wisely, here’s some advice from the Mayo Clinic:

• Focus on eating fiber-rich fruits and vegetables.
• Replace refined grains with whole grains.
• Eat more beans, peas, and lentils.
• Stick to low-fat dairy products, which limit saturated fat, but be mindful of added sugar.
• Limit added sugars from any source; the Dietary Guidelines for Americans recommend getting less than 10% of your daily calories from added sugar.

And about those ultra-processed foods that can contain refined carbs — avoid them like the plague. They can send aging into overdrive.

The bottom line: what’s on your plate today can help you or haunt you. Make good carb choices for healthy aging.

Sources:

In healthy aging, carb quality counts — Eureka Alert

Dietary Carbohydrate Intake, Carbohydrate Quality, and Healthy Aging in Women — JAMA Network Open

Carbohydrates: How carbs fit into a healthy diet — Mayo Clinic

Dietary guidelines for Americans 2020-2025 — US Department of Agriculture

The post Don’t give up these carbs, for healthiest aging appeared first on Easy Health Options®.

We all want to avoid the isolation and decline in health and happiness many residents experience after entering a nursing home.

So it makes sense that we’re eager to do everything we can to hang on to our independence for as long as possible.

Of course, there are lifestyle habits we can change to avoid many of the diseases associated with aging. And for the most part, that’s where we tend to focus.

But according to a team of Australian researchers, improving four specific lifestyle factors can also help keep you out of a nursing home…

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Poor lifestyle and nursing home risk

The researchers examined data from 127,108 men and women aged 60 and above who had been recruited to the Australian 45 and Up Study between 2006 and 2009. At the beginning of the study, all participants filled in a lifestyle questionnaire on five key risk factors for nursing home care:

• Smoking
• Diet
• Level of physical activity
• Time spent sitting
• Sleep patterns

Based on the responses, participants were split into three groups: low, medium and high-risk lifestyle. Around 24% were put in the low-risk category, 62% in the medium-risk category and 14% in the high-risk category.

This is what the researchers found:

• During an average monitoring period of 10 years, 18% of the study participants were admitted to a nursing home.
• The risk of nursing home admission was 43% higher for those in the high-risk lifestyle group compared with the low-risk group.
• Those in the medium-risk group were 12% more likely to end up in a nursing home.
• Those in the 60-to-64-year-old age bracket with the unhealthiest lifestyles were more than twice as likely to be admitted to a nursing home than those with the healthiest lifestyles.
• The risk for admission to a nursing home was 55% higher for current smokers.

All key lifestyle factors except diet were independently associated with nursing home admission.

But improving these four factors — physical inactivity, smoking, poor diet and sleep disorders, between the ages of 60 and 64 — seemed to be particularly influential on nursing home risk.

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Aging to keep your independence

The researchers point out that the study shows the need for nursing home care is “an outcome of great societal and economic importance with increased population aging.

“Strategies to improve lifestyle factors, including smoking cessation, reducing sitting time, increasing physical activity and improving sleep, should be explored as new public health measures to help reduce the future risk of nursing home admission,” the researchers say.

In addition to these factors, past research has shown that meditation and keeping your legs strong have both been linked to lower odds of entering a nursing home.

Walking is a great way to do the latter. But when you walk, pick up your speed. If you’re a slow walker, the odds are stacked that you’ll end up in a nursing home. Now, don’t think you have to start fast if you haven’t been walking regularly. Build up to it. Then consider working with weights twice a week for true anti-aging benefits.

Lastly, consider adopting the diet found to improve aging — even in nursing home residents. If you start it now, it just may keep you from ever being admitted into one. I’m talking about the Mediterranean diet, made famous because it originates from a blue zone area.

Blue zones are places around the world, such as the Greek island of Ikaria, the Japanese island of Okinawa and the Italian island of Sardinia, where people live longer-than-average, independent lives.

But food is just the icing on top of blue zone health habits, which include a healthy social network, daily movement, and purpose.

Sources:

Poor lifestyle of over 60s linked to heightened risk of nursing home care — EurekAlert!

Impact of lifestyle risk factors on admission to nursing home care: a cohort study of 127 108 people aged 60 years and over — Journal of Epidemiology & Community Health

The post 4 factors to improve by 60 to avoid a nursing home appeared first on Easy Health Options®.

But sometimes I wonder if these steps are enough to overcome past unhealthy behaviors — particularly a diet that threw caution to the wind when it came to sugar, all the wrong fats, processed foods and alcohol.

What a relief to come across a study that indicates I’m well on the path to overcoming the sins of my youth…

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Eating well adds up to long, disease-free living

An international team of researchers examined the midlife diets and eventual health outcomes of 105,000 women and men, aged 39 to 69, from more than 30 years of data gathered in the Nurses’ Health Study and the Health Professionals Follow-Up Study.

The participants regularly filled out dietary questionnaires, and the researchers scored how well participants adhered to the following healthy dietary patterns:

• The Alternative Healthy Eating Index (AHEI)
• The Alternative Mediterranean Index (aMED)
• The Dietary Approaches to Stop Hypertension (DASH)
• The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)
• A healthful plant-based diet (hPDI)
• The Planetary Health Diet Index (PHDI)
• An empirically inflammatory dietary pattern (EDIP)
• An empirical dietary index for hyperinsulinemia (EDIH)

Each diet emphasizes a higher intake of fruits, vegetables, whole grains, unsaturated fats, nuts and legumes. Some also include low to moderate consumption of healthy animal-based foods such as lean meats, fish and certain dairy products.

The researchers also considered the amount of ultra-processed foods the participants reported eating.

When all was said and done, 9,771 participants, or 9.3% of the study population, experienced healthy aging. The researchers confirmed a solid link between adhering to any of the eight healthy dietary patterns and overall healthy aging — with benefits extending to cognitive, physical and mental health.

All the healthy diets scored well, but the AHEI diet, developed to prevent chronic diseases, came out on top. Participants in the highest quintile of the AHEI score had an 86% greater chance of healthy aging at 70 years compared with those in the lowest quintile of the AHEI score. This chance increased 2.2-fold at 75 years.

Not far behind was the PHDI diet, which considers both human and environmental health by emphasizing plant-based foods and minimizing animal-based foods.

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The study also confirmed that eating more ultra-processed foods, especially processed meat and sugary and diet beverages, was connected to lower odds of healthy aging.

“Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential,” says co-corresponding author Marta Guasch-Ferré of the University of Copenhagen. “Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines.”

All healthy diets promote healthier aging

While following the top two diets (AHEI and PHDI) mentioned in the study may give you the best odds of aging healthfully, any of the diets referenced will certainly give you a leg up in that department.

According to the lead author Anne-Julie Tessier of the University of Montreal, “Healthy diets can be adapted to fit individual needs and preferences.”

That means you can even mix and match elements of different diets to suit your preferences and lifestyle best — as long as you follow the golden rule of minimizing ultra-processed foods and added sugars, and increasing the amount of plant-based servings you eat.

For example, I tend to follow a mostly plant-based diet, which is in line with PHDI. However, I do add fish, poultry and low-fat dairy when I’m feeling the need for more protein, which tracks with the aMED diet mentioned in the study. I also eat a lot of dark leafy greens and berries, which dovetails with the MIND diet. I feel like this combination works best for me while keeping me squarely in the realm of healthy eating.

Sources:

Healthy eating in midlife linked to overall healthy aging — ScienceDaily

Optimal dietary patterns for healthy aging — Nature Medicine

Move Over Mediterranean Diet—This Harvard-Designed Diet Was Just Crowned Best for Healthy Aging — Inc.

The post How to live disease-free at 70 and beyond appeared first on Easy Health Options®.

That’s why if you have any kind of cardiovascular or metabolic health issues, you’ve probably heard all the recommendations for keeping your diet as healthy as possible.

The effects of diet on brain health is also something we hear much about.

But according to researchers at Columbia University, much of the attention on nutrition within the scope of dementia research has focused on how specific nutrients affect the brain. Take omega-3s for example, or vitamin D.

That’s why they decided to test a hypothesis about another way diet may protect against dementia… by slowing down the body’s overall pace of biological aging.

And now we have the results that have been decades in the making.

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Diet, aging and dementia

Considering that previous research has suggested both diet (especially one high in ultra-processed foods) and dementia risk are linked with accelerated biological aging, it would certainly stack the evidence that the right diet is an integral strategy for avoiding dementia.

So with that in mind, research began…

It included analyzing data gathered from 1,644 participants in the second generation of the Framingham Heart Study, the Offspring Cohort. At study start, most of the participants averaged 60 years of age and were dementia-free.

Data collected from the group over several years and during 7 to 9 follow-up visits, included:

• Their long-term adherence to the Mediterranean-Dash Intervention for Neurodegenerative Delay diet (MIND), which was assessed from 1991-2008.
• Their pace of biological aging was measured via blood DNA methylation data collected from 2005-2008, using the DunedinPACE epigenetic clock — which estimates the difference between a person’s chronological age and cellular aging as biological processes of aging occur.
• Physical examination, lifestyle-related questionnaires, blood sampling and (most importantly) neurocognitive testing.

Over 14 years of follow-up, 140 of the participants developed dementia. And valuable information was learned…

• They found that folks who most closely adhered to the MIND diet experienced slower aging — as measured by DunedinPACE.
• It also showed an association between slower aging and lower odds for dementia.

Specifically, they calculated that about 27% of the association between the diet and lowered dementia risk was probably due to slowed aging.

“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk, and therefore, monitoring pace of aging may inform dementia prevention,” says first author Dr. Aline Thomas, a Columbia postdoc.

“However, a portion of the diet-dementia association remains unexplained,” Thomas says, adding that continued investigation of the brain-specific mechanisms is warranted.

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Keeping up with the MIND diet

So, what exactly is the MIND diet? MIND stands for Mediterranean-Dash Intervention for Neurodegenerative Delay. And like its name suggests, it’s basically a combination of elements of the Mediterranean and DASH diets.

In the MIND diet, the focus is on these brain-healthy food groups:

• At least 3 servings a day of whole grains
• At least 6 servings a week of green leafy vegetables
• At least 1 serving a day of other vegetables
• At least 5 servings a week of nuts
• At least 4 meals a week of beans
• At least 2 servings of berries a week
• At least 2 meals a week of poultry
• At least 1 meal a week of fish
• Mainly olive oil if using added fat

The MIND diet also suggests avoiding or limiting foods that accelerate aging. The majority of them are ultra-processed foods, plentiful in the Western diet and previous research indicates they shorten telomers causing the cells in the body to age faster.

Now, you don’t have to eliminate all of them if you can’t, but for optimal health, eat as little of these as possible:

• Red meats
• Butter and margarine
• Cheese
• Pastries and sweets
• Fried or fast foods
• Less than 1 tablespoon a day of butter or stick margarine
• Less than 5 servings a week of sweets and pastries
• Less than 4 servings a week of red meat
• Less than 1 serving a week of whole-fat cheese and fried or fast foods.

Sources:

Study Shows a Healthy Diet is Linked with a Slower Pace of Aging, Reduced Dementia Risk — Columbia Mailman School of Public Health

Diet, Pace of Biological Aging, and Risk of Dementia in the Framingham Heart Study — Annals of Neurology

Diet Review: MIND Diet — Harvard T.H. Chan School of Public Health

The post The diet that slowed aging and reduced dementia risk appeared first on Easy Health Options®.

Translation: moderate exercise on a regular basis can help a person stay healthy as they age. We’re talking about fast walking, running, swimming, cycling, dancing, hiking and squats — things that increase your heart and breathing rate.

Hippocrates also warned that if all parts of the body “are unused and left idle, they become liable to disease, defective growth and age quickly.”

Jump forward to the modern age and there is no shortage of research proving the incredibly far-reaching effects of exercise on our health.

In fact, in a review of the Health Benefits of Exercise, the authors state, “Overwhelming evidence exists that lifelong exercise is associated with a longer health span, delaying the onset of 40 chronic conditions/diseases.”

If you’re not taking exercise seriously, here’s what you could be in for…

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Major health concerns tied to lack of exercise

I’d like to highlight three areas in particular where the researchers find the lack of physical activity to have a significant impact. These won’t surprise you, but the full list we’ll get to later might.

Cardiovascular respiratory fitness, or CRF, is commonly measured by maximal oxygen uptake, VO2max. Research has reported that men who transitioned from having low to high CRF decreased their mortality risk by 50% over an 8-year period, whereas men who transitioned from having high to low CRF increased their mortality risk by 50%. Low CRF is also well established as an independent risk factor for type 2 diabetes. In fact, experts would argue that CRF may be the most significant factor for health, and exercise or lack of it has a major impact on increasing or decreasing CRF.

Mental health. It’s not hard to believe that getting your heart pumping can be an antidote to depression and anxiety while having a powerful impact on cognition. Exercise affects the formation of new blood vessels in the brain; the expression of growth factors in the hippocampus, such as brain-derived neurotrophic factor (BDNF) and Insulin-like growth factor 1 (IGF-1), necessary for connections and communications in the brain; as well as brain transmitters and “mood hormones” including dopamine, glutamate, norepinephrine and serotonin.

Type 2 Diabetes (T2D). In 2000, the Framingham Offspring study found a strong genetic predisposition for T2D, but lifestyle heavily influences the disease. As you may have guessed, exercise is the lifestyle factor with the most substantial impact on T2D.

In the last 25 years, three major studies have found that exercise or a combination of exercise and diet reduced the onset of T2D from 46% to as high as 58%. One study was on a Chinese population, another on a Finnish population and lastly, a U.S. population. According to researchers, if genetic differences in the different study populations are not a factor, combined exercise and diet remain more effective in T2D prevention than the drug metformin two decades ago.

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40 conditions strongly impacted by the power of exercise

The authors of the Health Benefits of Exercise, Gregory N. Ruegsegger and Frank W. Booth, put together a list of “Worsening of 40 conditions caused by the lack of physical activity with growth, maturation, and aging throughout life span.”

Here is their complete list:

1. Accelerated biological aging/premature death

2. Aerobic (cardiorespiratory) fitness

3. Arterial dyslipidemia (High cholesterol is one component of dyslipidemia, while dyslipidemia can refer to an imbalance in one or more of the three lipids: triglycerides, HDL and LDL.)

4. Balance

5. Bone fracture/falls

6. Breast cancer

7. Cognitive dysfunction

8. Colon cancer

9. Congestive heart failure

10. Constipation

11. Coronary (ischemic) heart disease

12. Deep vein thrombosis

13. Depression and anxiety

14. Diverticulitis

15. Endometrial cancer

16. Endothelial dysfunction

17. Erectile dysfunction

18. Gallbladder diseases

19. Gestational diabetes

20. Hemostasis

21. Hypertension

22. Immunity

23. Insulin resistance

24. Large arteries lose more compliance with aging

25. Metabolic syndrome

26. Nonalcoholic fatty liver disease

27. Obesity

28. Osteoarthritis

29. Osteoporosis

30. Ovarian cancer

31. Pain

32. Peripheral artery disease

33. Preeclampsia

34. Polycystic ovary syndrome

35. Prediabetes

36. Rheumatoid arthritis

37. Sarcopenia

38. Stroke

39. Tendons being less stiff

40. Type 2 diabetes

All in all, I hope I’ve given you a wake-up call to get off that couch and start a regular exercise program that will see you through to your golden years!

Sources:

Health Benefits of Exercise — Cold Spring Harbor Perspectives in Medicine

4 ways exercise helps fight aging — Time

The post 40 things that go wrong with your body when you don’t exercise appeared first on Easy Health Options®.

That’s why one of our favorite sayings is “prevention is the best medicine.” However, working at preventing them all could seem daunting — unless there’s a connection.

That’s what’s so empowering about research revealing common risk factors that link stroke, dementia and late-life depression — and how modifying any one of them can reduce your risk of all three of these conditions…

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Many risk factors in common

Researchers have begun focusing on the root causes of disease and drawing commonalities between them. That’s especially helpful when the common factors are modifiable — meaning you can change them and impact your health.

Researchers at Mass General Brigham analyzed previous meta-analyses on three age-related brain diseases — stroke, dementia and late-life depression — and combined the data to identify modifiable risk factors shared by at least two out of the three diseases. They also estimated each risk factor’s relative impact on quality of life and early death.

In total, the researchers identified 17 risk factors shared by at least two of the three diseases:

• Blood pressure
• Kidney disease
• Fasting plasma glucose
• Total cholesterol
• Alcohol use
• Diet
• Hearing loss
• Pain
• Physical activity
• Purpose in life
• Sleep
• Smoking
• Social engagement
• Stress
• Body mass index
• Leisure time cognitive activity
• Depressive symptoms

Of the 17 risk factors, two had the most significant impact on the incidence and burden of all three diseases: high blood pressure and severe kidney disease.

Physical activity and engagement in leisure activities with a cognitive aspect, such as puzzles, were linked with a lower risk of disease. It’s possible, however, the researchers suspect, that individuals with brain disease may just be less capable of engaging in these types of activities. Then again, some pretty solid research already links exercise to reduced risk of stroke and Alzheimer’s.

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But the most exciting finding of all?

The researchers discovered that modifying any one of the 17 shared risk factors can reduce the risk of all three conditions. That’s great news for those of us overwhelmed by that long list.

“Our study identified 17 modifiable risk factors shared between stroke, dementia, and/or late-life depression, emphasizing that there are many different steps individuals can take to lower their risks for these age-related brain diseases,” says senior author Dr. Sanjula Singh of Massachusetts General Hospital (MGH), a founding member of the Mass General Brigham healthcare system.

“Dementia, stroke, and late-life depression are connected and intertwined, so if you develop one of them, there’s a substantial chance you may develop another one in the future,” says first author Dr. Jasper Senff of MGH.

“And because they share these overlapping risk factors, preventive efforts could lead to a reduction in the incidence of more than one of these diseases, which provides an opportunity to simultaneously reduce the burden of age-related brain diseases.”

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Tackling those risk factors

The researchers note that these findings can inform tools such as the McCance Center Brain Care Score, used by many healthcare professionals to determine brain health and offer guidance on improving it. Mass General Brigham researchers developed and validated the Brain Care Score and have updated it to reflect the latest scientific information.

The researchers emphasize the need for more investigations into modifiable risk factors of late-life depression and call for a randomized controlled trial to test an intervention using the Brain Care Score.

“Healthcare is increasingly complex,” says Dr Jonathan Rosand of MGH. “But these findings remind us that preventing disease can be very simple. Why? Because many of the most common diseases share the same risk factors.”

That long list of risk factors is intimidating. But since addressing even one of them can reduce your odds, I suggest starting with the two factors that all three diseases have in common: blood pressure and kidney function.

Fortunately, you can make a simple change to benefit both of those health markers: eating more fruits and vegetables.

Many components of a modern diet — including meats, processed foods, coffee and alcohol — are acidic. An overly acidic body can throw your pH balance out of whack and promote kidney dysfunction and high blood pressure.

Fruits and vegetables have an alkalizing effect that balances your pH, helping to lower blood pressure and improve kidney function as well as supporting cardiovascular function — and will also tackle another of those 17 risk factors: diet.

Not bad for one small change to your lifestyle.

Sources:

17 modifiable risk factors shared by stroke, dementia, and late-life depression — ScienceDaily

Modifiable risk factors for stroke, dementia and late-life depression: a systematic review and DALY-weighted risk factors for a composite outcome — Journal of Neurology, Neurosurgery & Psychiatry

The post 1 change in 17 risk factors reduces risk of stroke, dementia and depression appeared first on Easy Health Options®.

If you are, you may be aware that the metabolic condition can impact other areas of your health, increasing risks for heart attacks, strokes and aneurysms.

But fewer people know that having T2D can set you on the road to cognitive decline by kickstarting mild cognitive impairment (MCI), a transitional phase from cognitive changes in normal aging to those typically found in dementia.

Here’s how and why it happens…

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It’s all about the white matter

Your brain is made of grey matter and white matter.

Grey matter is where the processing of sensation, perception, voluntary movement, learning, speech and cognition occurs. It’s where information is gathered.

White matter’s role is to facilitate communication between grey matter and the rest of your body, allowing you to use that information to function in the world.

So, where does diabetes come in?

White matter deteriorates faster with diabetes

In a long-term study led by scientists at Johns Hopkins University, 185 participants were followed for up to 27 years. All had unimpaired cognition at the start.

By the end of the trial, 60 people had progressed to MCI. Eight of those went on to develop dementia.

And T2D was among the factors associated with higher rates of deterioration in white matter over time, as well as MCI…

• Brain scans throughout the study revealed that participants with the most significant declines in white matter had an 86 percent greater risk of developing mild cognitive impairment (MCI).
• There was also a 48% higher risk for MCI if spinal fluid revealed an imbalance between two forms of amyloid beta proteins linked to the formation of Alzheimer’s signature plaques.
• And in participants who had both T2D and an imbalance in amyloid beta proteins, the risk for progressing to MCI increased by 55%!

“These findings highlight that white matter volume changes are closely associated with cognitive function in aging, suggesting that white matter degeneration may play a crucial role in cognitive decline,” write the authors of the study, led by neuroscientists at Johns Hopkins University in the United States.

“As insulin resistance plays a critical role in the formation of amyloid plaques, diabetes may promote Alzheimer’s disease pathology, resulting in an earlier progression from normal cognition to MCI.”

While more research is needed, these results aren’t totally surprising, given the fact that some drugs that treat T2D have been linked to a 35 percent lower risk of dementia in patients.

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The importance of controlling insulin

Insulin resistance can lead to a condition known as hyperinsulinemia, which is when your pancreas creates too much insulin.

On its own, hyperinsulinemia is not diabetes. But it is the beginning of the path. If you have insulin resistance, there are steps you can take to change your disease trajectory.

If you have T2D, it’s still possible to save your brain. Manage the condition well, and with your doctor’s guidance and lifestyle changes, studies have shown that, with the right diet, it’s possible to send T2D into remission.

A few more helpful suggestions:

• Ditch soda at all costs. It causes your gut to produce chemicals directly connected to the onset of T2D.
• Nutrition. Make sure you get adequate levels of these micronutrients missing in most with T2D.
• Swap unhealthy snacks for fruits that beat back insulin resistance.
• Exercise. Not only will it help with T2D, but it can reduce Alzheimer’s plaques by 76%.

Sources:

Indicators of an aging brain: A 20-year study — Medical Xpress

Type 2 diabetes linked to accelerated brain shrinkage, study reveals — Science Alert

Acceleration of brain atrophy and progression from normal cognition to mild cognitive impairment — JAMA Network

Type 2 diabetes drug linked to 35% lower dementia risk in patients — Science Alert

The post The common condition accelerating Alzheimer’s appeared first on Easy Health Options®.

So, in addition to limiting my exposure and wearing lightweight clothing to keep my skin covered, I always carry an EWG-approved sunscreen in my purse and keep a hat in my car.   

I thought I was doing all the right things…

But imagine my dismay when I learned that certain medications could cancel out some of my sun-proofing efforts and leave me open to elevated skin cancer risk.

Here’s your heads up, too  — in case you’re taking a medication that increases your photosensitivity…

Photosensitivity, blisters and skin cancer

“Most people have no idea that their medication could be making them more sensitive to the sun,” Dr. Emily Alfonsi, medical director of Shade Skin in Australia, told The New York Post. “They might notice they’re burning faster or developing unusual rashes, but they don’t immediately connect it to their medication.”

Dr. Alfonsi said she has seen patients develop second-degree sunburns with blistering, unexplained rashes or dark patches of skin, even in indirect sunlight.

“For people on photosensitizing medications, a few minutes in the sun without protection can have serious consequences,” Alfonsi told The Post.

To avoid worst-case scenarios, it’s important to identify medications that make your skin especially sensitive to the sun’s effects…

Antibiotics

Tetracycline and fluoroquinolone antibiotics can cause severe sunburn even after brief exposure to ultraviolet (UV) radiation. That’s because they cause photosensitivity.

In other words, they make the skin much more sensitive to UV light, which can cause exaggerated reactions such as rashes, blisters, swelling, peeling, burning, itching or sustained hyperpigmentation.

Both tetracyclines and fluoroquinolones are used for bacterial infections. Tetracyclines like doxycycline and minocycline are also commonly used to treat acne, so if you use them for that purpose, you’ll want to be extra careful about spending time in the sun.

Fluoroquinolones like ciprofloxacin used to be a first-line treatment for urinary tract infections (UTIs), but they’re no longer recommended for that use because of antibiotic resistance.

Diuretics

Also known as “water pills,” diuretics help the body eliminate excess salt and water and treat high blood pressure and fluid retention.

Some studies have linked diuretics like hydrochlorothiazide with an increased risk of squamous cell carcinoma, the second most common skin cancer in the U.S. Their use also has been connected with a higher risk of malignant melanoma, the deadliest type of skin cancer.

Immunosuppressants

Azathioprine is an immunosuppressant commonly used in transplant patients to prevent organ rejection as well as to reduce symptoms of rheumatoid arthritis and irritable bowel disease. This drug also causes photosensitivity and can weaken the skin’s natural defenses against UV damage.

Other rheumatoid arthritis drugs in this class that cause photosensitivity include methotrexate, leflunomide and hydroxychloroquine.

Non-steroidal anti-inflammatory drugs (NSAIDs)

Nonprescription NSAIDs such as ibuprofen and naproxen reduce pain, inflammation and fever. They’re often used chronically for pain, particularly arthritis-related pain. Unfortunately, long-term use can cause photosensitivity.

Other drugs that can cause photosensitivity include:

• Antiarrhythmics (amiodarone, quinidine)
• Certain antifungals (griseofulvin)
• Antihistamines (cetirizine, diphenhydramine, loratadine, promethazine and cyproheptadine)
• Cholesterol-lowering medicines (atorvastatin, simvastatin, lovastatin and pravastatin)
• Oral contraceptives and estrogens
• Phenothiazines (tranquilizers and anti-emetics like chlorpromazine, fluphenazine and promethazine)
• Psoralens (methoxsalen and trioxsalen)
• Retinoids (acitretin and isotretinoin)
• Sulfonamides (“sulfa” drugs like acetazolamide, sulfadiazine, sulfamethizole and sulfamethoxazole)
• Sulfonylureas for type 2 diabetes (glipizide and glyburide)
• Alpha-hydroxy acids (AHAs) in cosmetics

How to protect yourself

As scary as this is, don’t stop taking any prescribed medications without consulting your doctor. Instead, as Dr. Alfonsi noted, the key to protecting against photosensitivity is to prevent the reaction from occurring in the first place…

“A few extra precautions can significantly reduce your risk of long-term skin damage and skin cancer,” she told The Post.

Here are some protective actions you can take:

• Wear sunscreen with an SPF of 30 or higher every day — even in winter (although Alfonsi cautioned that this isn’t “a free pass to stay in the sun all day”).
• Wear UV-blocking sunglasses, wide-brimmed hats and other protective clothing (make sure your clothing has an ultraviolet protection factor (UPF) of at least 30).
• Avoid peak sun hours (anywhere from 10 a.m. to 4 p.m., depending on the time of year).
• Visit your dermatologist annually and monitor your skin for unusual changes.

You can also help fight photosensitivity with foods that have photo-protective properties.

Sources:

Most people ‘have no idea’ that these 4 common medications can increase their risk of skin cancer — New York Post

Tetracycline (class) (oral route, parenteral route) — Mayo Clinic

Avoid using a fluoroquinolone antibiotic for the first-line treatment of uncomplicated UTIs in women. — American Family Physician

Fluoroquinolone-Induced Photosensitivity: A Chemical Fragment-Based Approach by a Case/Non-case Study in VigiBase — Drug safety

Use of Thiazide Diuretics and Risk of All Types of Skin Cancers: An Updated Systematic Review and Meta-Analysis — Cancers (Basel)

Azathioprine and Photosensitivity — Crohn’s UK

Arthritis Medications and Sun Sensitivity — Arthritis Foundation

Azathioprine and Risk of Skin Cancer in Organ Transplant Recipients: Systematic Review and Meta-Analysis — American Journal of Transplantation

Photosensitivity Report Medications — Skin Cancer Foundation

The Sun and Your Medicine — U.S. Food and Drug Administration

The post Medications that can increase your skin cancer risk appeared first on Easy Health Options®.

In fact, research has already shown that regular exercise can beat back everything from heart disease and stroke to diabetes and cancer.

And we’ve revealed that exercise can even help you slow brain aging and reverse age-related brain shrinkage.

But it seems that when it comes to the power of staying active, the good news just keeps stacking up.

That’s because, thanks to researchers at the University of Bristol, we now know that exercise could be your most powerful ally in the fight against Alzheimer’s.

Here’s why…

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The benefits of exercise for your brain

The research, published in the journal Brain Research, focused on the hippocampus to determine just how much of an impact aerobic exercise can have on the key markers of Alzheimer’s.

The hippocampus is vital because it’s the region of your brain responsible for memory and learning.

Specifically, the scientists looked at whether or not exercise could reduce amyloid plaques, tau tangles and iron accumulation in myelin-producing cells known as oligodendrocytes.

These are considered hallmarks of Alzheimer’s pathology.

Using mice, the researchers were able to determine that aerobic exercise resulted in:

• Significant reductions in tau tangles (around 63% with exercise)
• Less amyloid plaque (about 76% reduction in the exercise group)
• Lower iron accumulation (reduced by about 58% in the brains of exercising rodents)
• Improved brain cell health, including increased numbers of protective oligodendrocytes
• Reduced brain inflammation in the exercise group (between 55% and 68%)
• Decreased brain cell death
• Better communication between brain cells (a factor the scientists say restores critical balance in the brain’s function as it ages)

If those benefits aren’t enough to get us all up and moving, I don’t know what would!

In fact, when asked about the incredibly encouraging results of the research, Dr. Augusto Coppi, one of the study’s senior authors, had this to say:

“Alzheimer’s is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide. While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive — until now. This research highlights the potential for aerobic exercise to serve as a cornerstone in preventive strategies for Alzheimer’s.”

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How to get started with an exercise program

So, if you’re ready to make exercise a cornerstone in your own Alzheimer’s prevention, here’s how:

Because better heart health equates to better brain health, I recommend following the activity recommendations researchers have found, which is the exact prescription for better heart health in middle age (even if you’ve been a couch potato most of your life).

First, remember that it’s best to start slow. You can begin with three 30-minute moderate-intensity exercise sessions weekly for three months.

Your eventual goal should be four to five weekly exercise sessions as you build up. Be sure to do a warm-up and cool-down with each session.

 In addition to those 30 minutes of exercise, you should do a warm-up and cool-down every time. Here are some guidelines to follow as you’re creating the exercise regimen that could save your heart and your life:

Check out these specific recommendations for formulating your exercise program to save your heart and your brain.

Of course, if you have heart disease or are over 45 and have two or more risk factors, including a family history, consult your doctor before starting an exercise program.

Sources:

Aerobic exercise: a powerful ally in the fight against Alzheimer’s — EurekAlert!

15 minutes of yoga and your ‘stroke’ number could drop 10 points — Easy Health Options

The amazing benefits of just 12 minutes of exercise — Easy Health Options

They did the math: Here’s how much to exercise to slow brain aging — Easy Health Options

The post This one thing reduces Alzheimer’s plaques by 76% appeared first on Easy Health Options®.

Before that, the only singing I’d done was in the shower or driving with the windows open on a beautiful spring day (exactly when I got the hunch!).

Now, ten years later, it’s the centerpiece of my life.

Singing magnificent music with my “chorus family” has not only eliminated the periodic bouts of depression I was prone to, but also given me a sense of belonging and community.

Moreover, I’ve developed deep friendships with people my age that will carry me well into my 70s and beyond.

So when I read a study from the United Kingdom proving that older adults can relieve depression and anxiety by “doing art” together, I wasn’t just reading a study. I was reading a confirmation of what I’d already experienced first-hand.

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It’s the togetherness that matters

Older adults are at a higher risk for developing depression due to factors like physical health issues, social isolation and loss. For similar reasons, they can also fall victim to anxiety.

Group arts interventions are already part of the UK’s social prescribing initiative, which connects patients to community activities to improve their well-being.

But so far, there has been limited evidence to support the use of group arts interventions for mental health.

Elizabeth Quinn, a PhD candidate at Queen Mary University in London, headed a meta-analysis – that is, an examination of data from studies on the same subject – drawing data from 39 studies in 21 countries.

The studies involved over 3,360 participants with depression and 949 participants with anxiety.

The results are quite remarkable. Not only were group arts interventions found to reduce symptoms of depression and anxiety, but these reductions were comparable with more traditional treatments, including antidepressant drugs, talk therapies or physical activity.

Older adults who lived in care homes (what we here in the U.S. call nursing homes) saw a significant reduction in depressive symptoms compared with those living in their own homes in the community.

Since adults in nursing homes are typically more vulnerable to depression, this means that the use of group art experiences could have a significant effect on their quality of life.

Most importantly, the benefits were consistent whether the art experience was painting, dancing, or making music, suggesting that the “magic” lies in the shared experience of creating together rather than in one specific art.

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An “artistic” alternative to drugs

Given the fact that antidepressant drugs are known to increase the risk of stroke and heart problems, wouldn’t it be worth giving “the arts” a try?

Mind you, this isn’t about how good a painter or singer you are. It’s about being with others and enjoying an activity where you create something and send it out into the world.

It could be a song or a painting that lives on your kitchen counter. Every time you look at it, you’ll remember the enjoyment and togetherness you felt while you created it.

If you’re wondering where to find a group to create with, Google could be your best friend.

Just a quick search for “group arts for older adults” turned up groups in Washington D.C., Missouri, California, and my home state of Maine. Community Centers and Local Commissions on Aging (usually at the county level) may also point you in the right direction.

Here’s a small painting I did in a group I found in my community. Nothing museum-worthy, but I smile every time I see it.

Sources:

The art of well-being: group activities shown to ease depression and anxiety in older adults — Eureka Alert

Group arts interventions for depression and anxiety among older adults: a systematic review and meta-analysis — Nature Mental Health

The post Art by the numbers boosts seniors’ mental health appeared first on Easy Health Options®.

A lack of B12 is generally associated with anemia. That can significantly impact older adults because our bodies don’t absorb B12 as well, but also people who follow a vegan or vegetarian diet.

The danger for older adults who don’t get enough B12 includes a higher risk of cognitive decline, as well as brain lesions that may lead to dementia or stroke.

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Maybe your doctor advises you to take a B12 vitamin supplement. That’s a good idea.

However, there is strong evidence that the current recommendations for how much B12 you should be getting fall far short of levels preventing this neurological decline.

Here’s what the research says…

Normal range B12 linked to cognitive decline, dementia and stroke

A new study led by UC San Francisco researchers found that older, healthy adults with lower concentrations of B12 showed signs of neurological and cognitive deficiency.

Importantly, this was true even when their B12 levels fell within the “normal” range.

The study subjects were 231 healthy adults without dementia or mild cognitive impairment (MCI). Their average age was 71. Their blood B12 amounts averaged 414.8 pmol/L, far above the minimum requirement of 148 pmol/L.

Cognitive testing revealed that people with lower active B12 levels had slower processing speed, indicating subtle cognitive decline. And the older the person, the worse the impact on processing speed.

People with low B12 also had slower visual processing speeds and slower brain connectivity, as indicated by their delayed responses to visual stimuli.

MRIs of these same adults revealed a higher volume of lesions in their white matter — the nerve fibers that enable communication between areas of the brain — which is often associated with cognitive decline as well as risk for dementia and stroke.

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It’s time to reconsider how much B12 we need

The researchers have made one thing clear: it’s time to update the current recommendations for B12.

“Previous studies that defined healthy amounts of B12 may have missed subtle functional manifestations of high or low levels that can affect people without causing overt symptoms,” says senior author Dr. Ari Green of the UCSF Departments of Neurology and Ophthalmology.

“Revisiting the definition of B12 deficiency to incorporate functional biomarkers could lead to earlier intervention and prevention of cognitive decline.” This potential for early intervention empowers us to take control of our health and prevent potential issues.

Hopefully, the Food and Nutrition Board (FNB) at the National Academy of Medicine (NAM) — the institution responsible for setting Recommended Dietary Allowances for vitamins and determining what constitutes deficiency — will take note.

But if you’re an older adult like me, you probably find this as concerning as I do and might like to do something sooner rather than later.

Talk to your doctor for recommendations. They may want to test your blood levels before advising you on vitamin B12. Some doctors will prescribe vitamin B12 injections.

Otherwise, it’s generally a good idea to follow the recommendations made on the bottle of your supplement brand.

According to the Fact Sheet on vitamin B12, it has a low potential for toxicity. In fact, the FNB did not bother establishing a “tolerable upper limit” (UL) for B12. The UL is an amount not to be exceeded because of the heightened risk for toxicity. ULs vary per vitamin.

As a water-soluble vitamin (like Vitamin C), vitamin B12 is generally considered safe even at large doses because the body does not store excess amounts.

Remember to include foods rich in B12 in your diet, such as:

• Fish
• Red meat
• Poultry
• Eggs
• Milk and milk products
• Fortified breakfast cereals

Sources:

Low-Normal B12 Levels Linked to Slower Brain Processing — Neuroscience News

Vitamin B12 Levels Association with Functional and Structural Biomarkers of Central Nervous System Injury in Older Adults — Annals of Neurology

Are You Getting Enough Vitamin B12? What You Need to Know — Yale Medicine

The post ‘Normal’ B12 levels linked to cognitive decline and stroke appeared first on Easy Health Options®.

Unfortunately, choosing the wrong foods comes with a laundry list of consequences, including disease-causing inflammation, heart disease and more than 30 other health conditions.

The potential consequences of eating poorly can be even more risky for certain people — especially pregnant moms and senior citizens. These two groups may seem worlds apart but they have one very important issue in common: special nutritional requirements.

Luckily, according to a recent study, published in Nutrients, there could be an easy and delicious way for these groups to transform their diets and get the nutrients needed to be their healthiest…

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Mango power for pregnancy — and beyond

According to the researchers, “Pregnant women are at risk for several health conditions, like gestational diabetes and hypertension, putting their health and the health of the unborn baby at risk.”

So they decided to determine whether eating a tropical fruit — the heavenly-tasting mango —  could make a difference.

Why the mango?

It’s a practically perfect source of nutrients associated with reducing the risk of pregnancy-related disease — like fiber, folate, magnesium, potassium and vitamin E.

To determine whether mangos could help in pregnancy, the researchers gathered information from almost 17,000 assessing their diet quality rated on the Healthy Eating Index (HEI).

They found that compared to diets without mangos, HEI scores were 16 percent higher among pregnant women who included mangos in their diet.

This improvement in diet quality was due to the fact that women who ate mangos during pregnancy got:

• 70 percent more vitamin C
• 31 percent extra fiber in their diets
• 30 percent higher vitamin E than non-mango-eaters
• 26 percent more folate, which is vital for a baby’s development
• 16 percent more magnesium
• 11 percent extra potassium

Eating mangos also helped the women eat much less of those unhealthy foods common in the SAD Diet.

They benefitted from eating:

• 17 percent less added sugars
• 11 percent less saturated fats
• 9 percent less total fats in their diets

Talk about a lot of mango power!

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Mango benefits after 60

The study also demonstrated that pregnancy wasn’t the only time eating mangos can make a big difference in the quality of your diet…

The researchers also looked at what eating mangos can do for you after 60.

They found that when adults age 60 and older simply including mango in their diets, their HEI (or diet quality) improved by 13 percent.

The dietary improvements included higher intakes of fiber (the number one anti-aging nutrient, in my book) and vitamin C, as well as lower intakes of cholesterol.

Clearly, eating mangos can be a healthy choice at every stage of life.

More mango benefits

And this isn’t the first time mangos have been in the spotlight for their health benefits.

Previous research has shown that eating mangos can help lower your blood pressure in just two hours.

So if you want to boost your diet quality, whether you’re a mom-to-be, a senior or you’re at any age and simply want to live healthier, mangoes just might be the way to go.

Sources:

Associations between mango eaters and moms-to-be: better diets and improved nutrient intakes – EurekAlert!

The post The one fruit moms-to-be and older adults need appeared first on Easy Health Options®.