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®.

Unfortunately, that means when our estrogen levels start to decline, we lose that protection.

Women have a much steeper heart disease risk once menopause strikes and estrogen levels plummet.

However, research has shown that even in the early stages of perimenopause (the phase before menopause), permanent changes are already happening that impact a woman’s heart health.

Some women go the route of hormone replacement therapy. But it’s generally only considered safest during the first few years post-menopause. After that, it carries a higher risk for cancer and stroke.

But finally, there’s a safe and all-natural answer to keeping your heart healthy — without any of those risks…

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A beet a day could keep heart problems away

Estrogen is more than a female hormone. It affects factors that regulate vascular wall elasticity.

“After menopause, women no longer produce estrogen, which helps maintain nitric oxide in the body. This loss of nitric oxide production contributes to the substantial increase in heart disease risk for postmenopausal women,” says Dr. Jocelyn Delgado Spicuzza, who specializes in integrative and biomedical physiology.

But she and fellow researcher David Proctor, professor of kinesiology and physiology at Penn State, believe they have a solution that involves foods that are rich in nitrates — like beets — that could be put to use as natural, non-pharmaceutical ways to protect women’s hearts and blood vessels.

Dietary nitrates, found in a few special foods like beets, are converted in the body to nitric oxide (NO), a compound that helps blood vessels dilate so more oxygen-rich blood can flow through your body.

Decades ago, Nobel Prize-winning scientists discovered that NO, a signaling molecule, was found in the endothelial cells that lined artery walls — where its chief function was as a powerful vasodilator and an important regulator of the cardiovascular system.

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Spicuzza and Proctor led researchers who tested how nitrate-rich beetroot juice impacted blood vessel health in 24 postmenopausal women in their 50s and 60s. The women first had their vascular function tested and then consumed two 2.3-ounce bottles of beetroot juice as an initial dose, followed by one bottle every morning for a week. Each serving provided as much nitrate as three large beets. A few weeks later, the participants drank beetroot juice with the nitrate removed.

Neither the researchers nor the participants knew which juice was being consumed during the two testing phases. A day after their last dose, the women returned to have their vascular function tested. The researchers compared how well blood vessels expanded for each woman when they were and were not consuming the nitrate-rich beetroot juice.

An ultrasound sensor was used to monitor how blood flowed through the brachial artery — located in the upper arm — during a stress test. Blood flow was restricted in each participant’s forearm for five minutes. When the restriction was removed, researchers measured how blood flow changed in the brachial artery again. 

The results showed that drinking nitrate-rich beetroot juice each day improved blood flow compared to when the participants drank nitrate-free beetroot juice. The researchers said that this level of improved blood-vessel function — if it could be maintained over the postmenopausal years — could significantly reduce the risk of heart disease.

“Women may need to consume beetroot juice daily — or even more often — to experience all of the potential cardiovascular benefits,” Proctor said. “Still, this research shows that beetroot juice can be very useful in protecting blood vessel health of mid-life women during a period of accelerating heart disease risk.” 

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Never too late to see improvements

If you’re postmenopausal you might wonder if it’s too late for your heart to still benefit from increased nitric oxide production…

The study included women considered early postmenopausal, or one to six years post-menopause, and late postmenopausal, six or more years post-menopause. And the researchers confirmed that the late postmenopausal women saw the same benefits as the early postmenopausal group!

In addition, the research team was thrilled to see that blood vessel health even improved in women who’d gone through menopause years earlier.

“By providing a safe and effective way to improve blood vessel function, beets could help maintain cardiovascular health in postmenopausal women. When you consider that most women are postmenopausal for at least a third of their lives, you can begin to understand the potential significance of these results,” per Dr. Spicuzza.

But men should be just as excited…

She added, “Some clinicians are already recommending beetroot juice to men and women with high blood pressure.”

That means a beet a day or a glass of beetroot juice can do all of us a world of good.

Source:

Does a beet a day keep heart disease away? — Science Daily

The post The veggie that gives back the heart protection menopause steals appeared first on Easy Health Options®.

In fact, 12% of men will be affected by a UTI — a problem that can become chronic.

And some men are more susceptible than others, leaving them open to the extreme pain, bleeding and sepsis these infections can cause.

Here are the six most common causes behind this increased susceptibility…

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6 ways men get UTIs

#1 – BPH

Benign prostatic hypertrophy, or BPH, is one of the leading causes of UTIs in men.

That’s because when the prostate enlarges, it compresses the urethra, blocking the flow of urine. This can increase the chances of bacteria building up and lead to a UTI.

#2 – Kidney stones

As with BPH, kidney stones can cause a blockage in the urinary tract that leads to a buildup of urine in the bladder. When this happens, bacteria can multiply and take over, resulting in a UTI.

Additionally, as kidney stones pass through the tiny tubes of the urinary tract, they scrape and irritate the sides, leaving a pathway open for those bad bacteria.

#3 – Diabetes

Because diabetes can negatively affect your immune system, it can leave you open to a wide variety of infections, including UTIs.

Research has also revealed that the high blood glucose levels associated with diabetes result in a decrease in psoriasin, an important natural antibiotic that protects against urinary tract infections.

#4 – Age

Like with many medical conditions, UTIs become more common in men with age. In fact, while younger men rarely experience a UTI, men older than 50 tend to get more infections.

This can be due to the increased likelihood of prostate enlargement, which prevents full emptying of the bladder. Other issues that are more likely to be seen with age that can cause problems with bladder emptying may include nerve damage from stroke or injury to the spine.

#5 – Medical procedures/catheter use

Surgeries or exams of the urinary tract can also increase a man’s chances of suffering a UTI.

Catheters, which are thin tubes inserted into the urethra to reach the bladder to assist emptying it in people who can’t urinate on their own, are another known UTI risk.

#6 – Anatomical abnormalities

Structural deformities of the urinary tract, including abnormal narrowing, can prevent urine from leaving the body normally and lead to bacterial growth.

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6 steps to avoid UTIs

The good news is that while these six issues can make men more likely to end up with a painful UTI, there are easy steps that can be taken to prevent these bacterial takeovers.

The first is to empty the bladder often. After all, as urine builds up, so can bacteria.

Next, be sure to drink plenty of liquids, especially water.

It’s also wise to avoid bladder irritants when possible, like sugary foods and carbonated or caffeinated drinks.

I also recommend taking D-mannose and probiotics regularly to keep UTIs at bay.

D-mannose is a natural fruit sugar that helps prevent certain bacteria from sticking to the walls of the urinary tract. And it’s been shown to be effective at keeping recurrent UTIs at bay.

And of course, probiotics are beneficial bacteria that help keep your body’s microbiome in balance to prevent bad bacteria from taking over your urinary tract.

Finally, don’t throw out the old wisdom for the new…

Cranberries are still a great, natural option for UTI prevention and are now research-backed.

Studies have shown that cranberry products (like juices and supplements) are linked to a lower risk of recurring UTIs. And they’ve proven that the polyphenols in cranberries work by keeping E. coli (the bacteria behind most UTIs) from sticking to the urinary tract lining.

Sources:

Urinary tract infections in men: Here are 10 things to know — CNN

All you need to know about UTIs in men — MedicalNewsToday

How Does a Male Get a UTI? Causes of UTIs in Men — MedicineNet

UTIs in Men: Symptoms, Causes, and Treatment — WebMD

Why people with diabetes have more UTIs and how to prevent infections — MedicalNewsToday

3 steps to avoid recurrent urinary tract infections — Easy Health Options

The post 6 conditions that increase UTIs in men appeared first on Easy Health Options®.

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

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

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

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The additive that makes sodas toxic

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

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

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

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

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

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

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

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

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

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

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

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Dodging brominated vegetable oil

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

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

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

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

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

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

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

Sources:

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

California bans four food additives linked to health issues — UPI

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

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

The post The thyroid-poisoning additive in popular drinks appeared first on Easy Health Options®.

Most low-carb diets recommend limiting carbs to less than 100 grams per day. A ketogenic diet restricts carbs even more, at 20-50 grams per day, depending on how strict you want to be.

With these limitations, I always assumed that fruit’s natural sugar content made it an automatic no-go on a low-carb diet. Turns out I was wrong….

It’s true that fruit naturally contains carbohydrates. However, some fruits actually fall low enough on the carb scale to serve as a nutritious addition to a low-carb diet.

Here are 10 fruits that clock in at or below 15 grams of carbs per serving…

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Strawberries

If you’re looking to get your vitamin C from fruit, skip the citrus and go for strawberries. Eight medium strawberries, or one cup of slices, have just over 7 grams of carbohydrates and almost as much vitamin C as an orange.

They’re also packed with phytonutrients, which help fend off cancer and inflammation, protect your heart and balance your blood sugar. Just remember to buy only organic strawberries, as most commercially grown strawberries are rife with pesticides and other chemicals.

Watermelon

It turns out that fruits high in water or fiber have fewer carbs than other fruits. That’s why watermelon, which is 92% water, is one of the lowest-carb fruits, with 7.5 grams of carbs in every 100-gram serving (about one cup). Watermelon also contains plenty of vitamins A and C for a nice antioxidant boost, and studies show it can help protect your cardiometabolic health.

Plums

Plums are a great low-carb snack, with one medium plum (roughly 100 grams) containing only 7.6 grams of carbs. That same plum contains 100 milligrams of potassium to help manage blood pressure and ward against strokes. However, be cautious of dried plums or prunes, which can contain a substantial 64 grams of carbs per 100-gram serving.

Cantaloupe

This mainstay of fruit salads is a great low-carb fruit snack, with every 100-gram serving (roughly one cup or one large wedge) costing only about 8 grams of carbs. Cantaloupe is also high in vitamins A and C and folate.

Peaches

This sweet summer treat is also a low-carb one. One medium peach (roughly 100 grams) contains 8 grams of carbs, a gram of protein, a half-gram of fiber and 15% of the recommended daily intake of vitamin C.

Avocado

You may think of avocado as a vegetable, but it’s actually classified as a berry. Every 100-gram serving of avocado (a little less than a cup of cubes or slices) contains 8.5 grams of carbs and about 2 grams of protein. Avocados are also high in fiber and monounsaturated fats (the “good” kind), and they outweigh the banana in terms of potassium content.

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Honeydew

Every 100 grams of this sweet melon contains 9 grams of carbs—that’s about one cup or a small wedge and a half. Honeydew also comes in strong on the nutrient front, with tons of copper, potassium and vitamin C.

Blackberries

One cup of blackberries has less than 10 grams of carbs, a good amount of fiber and plenty of disease-fighting antioxidants. Their fiber content, as well as lower fructose level, means blackberries are less likely to cause gas and digestive problems.

Pineapple

A half-cup of pineapple (roughly 100 grams) has 11 grams of carbs. Eating pineapple is one of the best ways to get manganese, an essential mineral necessary for the nervous system, hormones, blood sugar and calcium absorption. Pineapple also naturally contains bromelain, a mix of enzymes that digest protein.

Raspberries

As mentioned earlier, high-fiber fruits have low carb counts. And raspberries, at 8 grams of fiber per cup, fit the bill nicely. They also contain a high amount of vitamin C. One cup of raspberries equals one serving of carbs (roughly 15 grams). You’ll want to eat fresh raspberries right away since they spoil within a day or two of purchase.

Smart fruit consumption

It’s important to note that these carb counts and benefits all apply to plain fresh or frozen fruits that are unsweetened.

If you want to add canned fruit to the mix, try to find versions that are packed in 100% water — not sugary syrup. It’s best to drain and rinse the excess juice off the canned fruit before eating it.

All carbs are not created equal, and giving them up completely could come back to haunt you. Carbs contribute to healthy aging and better sleep, so make these and other healthy carbs part of a well-rounded diet.

Sources:

Low-Carb Fruits — WebMD

What to Eat on a Low Carb Diet Plan — Obesity Medicine Association

The post 10 fruits to eat when watching your carbs appeared first on Easy Health Options®.

Considering coffee’s growing list of health benefits, that’s not a bad thing. From lowering stroke risk to reducing some cancers and promoting healthy aging, there’s a lot going for it.

However, there is a drawback to be aware of: Coffee consumption could interact with your medication.

Coffee contains caffeine and other substances that can interfere with how your body absorbs or reacts to certain medications. The caffeine in coffee may also increase the risk of side effects like restlessness or heart palpitations.

Here are 12 medications that you should think twice about combining with coffee…

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Anticoagulants

Also known as blood thinners, anticoagulants such as warfarin and heparin prevent or reduce blood clotting. People at high risk of blood clots usually take an anticoagulant daily.

According to research, caffeine increases the concentration of blood-thinning medication in the bloodstream, enhancing its effects. That may put people who consume caffeine regularly while taking anticoagulants at risk of bleeding.

Antidepressants

Antidepressant medication treats depression, anxiety and other mental health conditions. Drinking large amounts of coffee while taking antidepressants may reduce the amount of medication your body absorbs, lowering its effectiveness.

Antidepressants altered by caffeine include:

• Luvox (fluvoxamine)
• Lexapro (escitalopram)
• Amitril (amitriptyline)
• Tofranil (imipramine)

In addition, taking Luvox with coffee may raise the risk of caffeine-related side effects like heart palpitations and sleep problems.

Blood pressure medication

High blood pressure is a common chronic health condition that, left untreated, can lead to heart disease and stroke. Blood pressure medications Inderal (propranolol) and Lopressor (metoprolol) lower your heart rate and reduce the strain on the heart.

If you drink coffee at the same time you take blood pressure medication, it could result in your body absorbing less of the drug.

Bronchodilators

Asthma affects the lungs and airways, resulting in trouble breathing, chronic cough and wheezing. Bronchodilators are asthma drugs that relax the airways and make breathing easier.

Side effects of bronchodilators include restlessness, racing heart, headache and irritability. Caffeine can worsen these side effects and reduce the amount of medication absorbed by your airways.

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Cholinesterase inhibitors

Cholinesterase inhibitors like Aricept (donepezil) are used to treat symptoms of Alzheimer’s disease and dementia. They work directly on the brain and help protect the neurotransmitter acetylcholine.

The caffeine in coffee has a serious impact on these medications, lessening their effectiveness and decreasing how much of the medication reaches the brain.

Cold and allergy medications

If you regularly take medication for allergies or cold symptoms, check to see if they contain pseudoephedrine. This nervous system stimulant has many of the same effects as coffee, so taking them together may increase the risk of side effects such as restlessness, heart palpitations and trouble sleeping.

You should not drink coffee when taking Sudafed (pseudoephedrine) or Allegra (fexofenadine).

Diabetes medication

Research indicates that caffeine may worsen diabetes symptoms and interfere with glucose control. Drinking a lot of coffee could raise your levels of blood sugar and insulin and make it more difficult to manage your diabetes.

Antipsychotics

Antipsychotics treat serious mental health conditions like major depressive disorder and schizophrenia. As is the case with antidepressants, taking antipsychotics with coffee could cause the body to absorb less of the drug.

Examples of antipsychotics affected by coffee include:

• Abilify (aripiprazole)
• Compro (prochlorperazine)
• Haldol (haloperidol)
• Orap (pimozide)

Methotrexate

Methotrexate is an immunosuppressing drug often used in chemotherapy, a type of cancer treatment. Drinking coffee while taking it could cause higher levels of the medication in the bloodstream, since caffeine affects how the body absorbs the drug.

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Osteoporosis medication

In osteoporosis, bones lose mineral density and mass and become thin and fragile. Medications like Boniva (ibandronate) and Actonel (risedronate) strengthen osteoporotic bones and reduce fracture risk.

Drinking coffee with osteoporosis drugs affects their absorption and may make them less effective. Most healthcare providers recommend taking them only with water.

Quinolone antibiotics

Quinolone antibiotics like Cipro (ciprofloxacin) treat bacterial infections. When mixed with caffeine, quinolones can increase the risk of side effects like heart palpitations and restlessness.

Thyroid medications

Thyroid medications regulate the amount of thyroid hormone in the body. They are often prescribed to people with hypothyroidism (low thyroid), whose thyroid glands do not produce enough thyroid hormone.

Drinking coffee with medications like Synthroid (levothyroxine) can reduce the medication’s effectiveness. In fact, caffeine cuts the body’s ability to absorb thyroid medication in half.

Should you avoid coffee altogether?

If you take any of these medications and want to be completely safe, you should probably eliminate coffee and any other caffeinated beverages.

But if you can’t go without your daily coffee (or caffeine) fix, talk to your doctor or pharmacist for their advice. It’s possible you only need to avoid taking your medication at a different time of the day than when you prefer your coffee.

Sources:

12 Medications That Don’t Mix Well With Coffee — Verywell Health

Coffee Drinking Is Widespread in the United States, but Usual Intake Varies by Key Demographic and Lifestyle Factors — The Journal of Nutrition

The post 12 medications you shouldn’t take with coffee appeared first on Easy Health Options®.

You can read about eight benefits you can only get from extra virgin-olive oil, right here — but there’s just one in the list I want to focus on right now…

According to a study published in the Journal Foods, Greek men and women over 70 who exclusively used olive oil in food prep and cooking had higher scores on a scale of successful aging attributes, including particularly good body mass index (BMI) scores.

In other words, less body fat and a healthier weight.

I feel this is important to talk about because I’m constantly reading about the wave of semaglutide weight loss drugs that people are clamoring for. I guess they’re not reading the same reports I’m seeing about the many adverse and dangerous side effects these drugs pose.

Could some people swap a dangerous drug for olive oil and enjoy the weight loss they’re looking for?

I believe the answer is yes….

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5 reasons to choose olive oil over weight loss drugs

You hear many stories about the health of people living in the Mediterranean. Books have been written about the longevity of people living in this Blue Zone and others. There’s even a Blue Zone diet and a popular Netflix series based on the book, which chronicles the travels and experiences of author David Buettner.

I’ve never been to Greece, but I’m a fan of one of its most well-known daughters, Chef Maria Loi, who is considered the official Ambassador of Greek Gastronomy.

I read in an interview that she grew up in a family that took daily doses of olive oil, much like most people take vitamins. But what really interested me is what she shared about the one time in her life when she stopped the olive oil ritual: “When I stopped, I gained 40 pounds. But I went back to my roots, and the weight just fell off.”

So I began digging… just what are the super slimming secrets of olive oil? Actually, the more apt question may be: Where should I start?

1. A key compound of the Mediterranean diet. Not only is olive oil a staple of the Mediterranean diet — a diet linked to better health and weight loss — its role is well-established as one of the most essential components of the diet. It is the primary fat source and exceptionally rich in nutrients.
2. Boosts metabolism. Thermogenesis is the body’s process of generating heat, primarily through the burning of calories. Diet-induced thermogenesis happens when you eat certain foods that help your body burn more calories during digestion and throughout the day. A 2-month study found that daily consumption of extra-virgin olive oil reduces body weight and waist circumference in people with metabolic syndrome. Research by Brown University found that women on an olive oil-rich diet can actually consume hundreds more calories a day and still lose significantly more weight than their counterparts on a traditional low-fat diet.
3. Suppresses appetite. Both Wegovy and Ozempic are synthetic versions of glucagon-like peptide 1 (GLP-1), a hormone made in the gut that influences the satiety centers in the brain. Well, the monounsaturated fats in olive oil regulate appetite through the natural release of GLP-1 and PYY to communicate to the brain that you’re full. The benefit without the drawbacks.
4. Supports insulin levels. European researchers found that two tablespoons of olive oil daily alters cell membranes in a way that can significantly improve blood sugar control. Better blood sugar control reduces fat storage, particularly in the belly. 
5. Slows the digestive process. Slowing the digestive process is one way semaglutide drugs work to help people feel fuller longer. But you may have read how they’ve led to pancreatitis, gastroparesis and bowel obstruction. Olive oil slows the digestive process and triggers the release of natural serotonin — a neurotransmitter associated with fullness — with none of those uncomfortable side effects. Nature’s way is always gentler and better.

Olive oil for a healthy weight and a healthy body

Dietary fat used to be the scapegoat for heart disease, obesity, diabetes, premature aging — you name it. All the bad things got blamed on fat.

But we were just eating the wrong fat. Eating the right fat is one of the best things you can do to stay fit and healthy, lose and maintain weight and avoid disease.

If you’ve been eating the standard American diet, which is substantially higher in fat (and not the good ones), you might wonder if olive oil can help you drop the weight and the ill effects of a high-fat diet. Yes, it’s not too late.

A sluggish liver is the result of a high-fat diet. But incorporating olive oil can even turn that around. Hydroxytyrosol, a polyphenol found in extra-virgin olive oil, reversed the effects of poor eating, prevented insulin resistance, reduced the signs of fatty liver disease, as well as adverse effects seen in other organs, like the heart and brain.

If you’ve tried olive oil and didn’t like the taste, don’t be discouraged. I found most of them bitter until I made the switch to extra virgin olive oil. Below, there’s an editor’s note where you can learn about my favorite kinds and even receive a special offer to try a bottle.

It could be the beginning of positive changes you’ll see not only on the bathroom scale, but in the health of your entire body.

Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Please take my word for it, there’s a difference in taste, quality and benefit! Try it for $1! Click here to learn more…

Sources:

Olive Oil for Weight Loss: One Chef’s Happy Experience — Yahoo!life

Daily Use of Extra Virgin Olive Oil with High Oleocanthal Concentration Reduced Body Weight, Waist Circumference, Alanine Transaminase, Inflammatory Cytokines and Hepatic Steatosis in Subjects with the Metabolic Syndrome: A 2-Month Intervention Study — Journal Metabolites

The Effects of Diets Enriched in Monounsaturated Oleic Acid on the Management and Prevention of Obesity: a Systematic Review of Human Intervention Studies — Advances in Nutrition

The post The super slimming secrets of olive oil appeared first on Easy Health Options®.

The fact is that the world operates in my favor. I mean, unless you work the night shift, most jobs happen during the day. And night owls aren’t built for this.

And this is more than an annoyance. It affects the amount and quality of sleep that people can get.

And this, in turn, can have disastrous consequences for their health…

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What’s your chronotype?

A recent study that builds on past research shows that paying attention to your sleep pattern can help save you from hardened arteries, heart disease and stroke.

Every one of us has a chronotype, and according to sleep scientist Dr. Matthew Walker, it’s something we’re born with.

“It’s genetic,” says Dr. Walker. “You don’t get to decide whether you’re a morning type or an evening type. It’s hard-wired into your  genes.”

Past research shows that night owls are more likely to die early and one reason is that poor sleep can harden your arteries.

But a new study goes even further…

Night owls at more risk for hard arteries

Based on their study results, two researchers at the University of Gothenburg in Sweden propose that night owls may have a far greater likelihood of developing hardening of the arteries, better known as atherosclerosis.

The study involved 771 adults aged 50 to 64 who are part of a larger population study known as the Swedish CArdioPulmonary bioImage Study, or SCAPIS study.

SCAPIS studies cardiovascular disease (CVD) and chronic obstructive pulmonary disease (COPD) in the Swedish population.

After evaluating the degree of artery calcification through the use of a CT scan, participants were asked to rate their chronotype on a five-point scale: extreme morning type, moderate morning type, intermediate type, moderate evening type, or extreme evening type.

Among participants in the “extreme morning type” group, only 22.2% showed pronounced artery calcification – the lowest percentage of all chronotypes – while the “extreme evening” group showed almost double that percentage, or 40.6%.

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And in case you’re wondering, this was after the researchers looked at other factors connected with atherosclerosis, such as blood pressure, blood lipids, weight, physical activity, stress level, sleep and smoking.  

“Our results indicate that extreme evening chronotype may be linked not only to poorer cardiovascular health in general, but also more specifically to calcification in the coronary arteries calcification and atherosclerosis,” says Mio Kobayashi Frisk, a doctoral student at Gothenburg and the study’s first author.

Chronotype should be considered for disease prevention

“We interpret our results as indicating that circadian rhythms are more significant early in the disease process. It should therefore particularly be considered in the preventive treatment of cardiovascular diseases,” says Ding Zou, another study author.

In other words, knowing that you’re a “night owl” can help your doctor guide you toward preventive measures to avoid heart disease.

What preventive measures are those?

A great place to start is the advice laid out by the American Heart Association in their program, Life’s Essential 8. This advice offers key measures for improving and maintaining cardiovascular health that consist of health behaviors and health factors that are modifiable and if improved, can reduce the risk for heart disease, stroke and other major health problems.

But any conversation about artery health wouldn’t be complete without mentioning vitamin K2. Emerging evidence from animal and clinical studies has associated low K2 levels with calcification and an elevated risk of heart problems.

And my last piece of advice would be to drink tea daily — black or green. Teas and foods like berries, apples, grapes and dark chocolate are rich in flavonoids that in studies cut down on artery calcification.

Sources:

Artery calcification more common in night owls — Eureka Alert

Eveningness is associated with coronary artery calcification in a middle-aged Swedish population — Sleep Medicine

Chronotypes: Your natural propensity to be an early riser or night owl — Found My Fitness

The post The sleep habit that calcifies your arteries appeared first on Easy Health Options®.

One of the less-talked-about impacts of diabetes is its effect on the health of skeletal muscle, which accounts for more than 50% of the body’s weight.

And when diabetes and obesity coexist, as they often do — experts call that “diabesity” — the damage to skeletal muscle can be profound…

In fact, diabesity is one reason that exercise is more challenging for people with diabetes.

Diabesity induces stress and dysfunction in skeletal muscle at the cellular level, including the mitochondria. This damages muscle mass and structure and impairs metabolism and function.

Investigators are exploring ways to counteract this impact. And they may have found one in a hormone more people may be familiar with as a popular sleep supplement…

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Melatonin protects against muscle damage

There are three types of muscle fibers:

• Slow twitch, also known as red fibers due to the large number of mitochondria they possess;
• Fast twitch, or white fibers;
• and intermediate.

Every muscle has a specific proportion of these fiber types, which vary and change depending on the type of movement being performed. For example, during short periods of intense muscular activity, white fibers with glycolytic (or anaerobic) metabolism are dominant, while during prolonged periods of low-intensity muscular activity, red fibers with oxidative (or aerobic) metabolism predominate. Red (slow) fibers are thought to be more energy-efficient than white (fast) fibers.

In diabesity, the necessary proportion of fiber types goes out the window…

Previous research indicated melatonin could be helpful, so an international team of researchers led by the University of Granada (UGR) administered melatonin to obese and diabetic rodents for 12 weeks to gauge its impact on muscle health.

What they discovered was fascinating…

Melatonin was able to restore the healthy proportion of these fibers, increasing oxidative fibers and reducing glycolytic fibers — ultimately reversing the effects of “diabesity.”

In other words, it improved the muscle’s ability to burn fat (reducing fat accumulation) and produce energy.

What’s even more interesting is that melatonin showed effects similar to those of prolonged aerobic activity, especially improving mitochondrial function and regulating calcium levels in cell compartments. This reduces cellular stress and prevents programmed cell death.

“We discovered that melatonin restores calcium levels in the mitochondria and the endoplasmic reticulum, which helps to reduce cell damage,” says study lead Dr. Ahmad Agil, a professor of pharmacology at UGR.

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Melatonin as ‘diabesity’ therapy in humans

These findings open up a new frontier for the use of melatonin, not only to improve muscle energy but as an innovative therapy to combat “diabesity.”

“Our results reinforce the idea that melatonin could have therapeutic applications in metabolic diseases, improving the muscle health of patients,” Dr. Agil says.

However, the researchers stress that clinical studies in humans are needed to confirm these results and determine optimal dosing.

“If we can demonstrate its effectiveness in humans, we could have an innovative treatment that would improve the lives of millions of people,” Dr. Agil says. Until then, he adds, maintaining a healthy, active and balanced lifestyle during the day and proper rest at night is key to preserving muscle health and preventing the adverse effects of diabesity.

If you want to try adding a melatonin supplement to your health regimen, the common recommendation is 1 to 2 milligrams about 30 minutes before bedtime. You can work your way up to 5 milligrams, but it’s important that you don’t take more than 10 milligrams at a time, or you could risk side effects that include drowsiness, headaches, dizziness, confusion, nausea, vomiting, irritability and waking up in the night.

If you have kidney or liver problems, it may take you longer to clear melatonin, so your upper limit may be even lower than 10 milligrams. Talk to your doctor before starting a melatonin supplement so you can get advice on the right amount for you.

Sources:

Melatonin protects against muscle damage and restores the proportion of fibers altered by obesity and diabetes — EurekAlert!

Melatonin Ameliorates Organellar Calcium Homeostasis, Improving Endoplasmic Reticulum Stress-Mediated Apoptosis in the Vastus Lateralis Muscle of Both Sexes of Obese Diabetic Rats — Antioxidants

Melatonin Dosage: How Much Should You Take — Sleep Foundation

Melatonin and your sleep: Is it safe, what are the side effects and how does it work? — UC Davis Health

The post The sleep supplement that combats ‘diabesity’ appeared first on Easy Health Options®.

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

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

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

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

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

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The key to age reversal

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

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

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

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

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

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

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

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Mitochondria and skin aging

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

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

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

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

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

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

10 micronutrients that support your mitochondria

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

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

Their suggestions include:

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

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

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

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

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

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

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

Sources:

The Mitochondrial Basis of Aging — Journal Molecular Cell

The Mitodesign Lab — keshavsingh.org

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

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

The post 10 micronutrients that turn the key on age reversal appeared first on Easy Health Options®.

But don’t relax too soon…

Lead poisoning and its effects are still going strong.

And according to researchers, they’re to blame for approximately 5.5 million heart deaths each and every year — more than smoking or high cholesterol.

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Lead’s heart-related death rate six times higher

Toxic metals, including heavy metals, are metal compounds that negatively impact human health. And lead is among the most notorious affecting heart health.

For the research, published in the Lancet Planetary Health, researchers used estimates of blood lead levels in 183 countries taken from the landmark 2019 Global Burden of Disease study. Specifically, they set out to nail down the impact of lead on both adult heart health and IQ in children.

While previous research had delved into lead’s contribution to heart disease, this was the first study to take a holistic look at the multitude of ways lead contributes to heart damage and death, including the hardening of arteries that can lead to stroke.

They discovered that lead is responsible for a frighteningly high number of deaths due to heart problems — or approximately 30 percent of all deaths from cardiovascular disease. This is a number six times higher than previous estimates.

According to lead author Bjorn Larsen, that would mean lead exposure is a bigger cause of heart disease than smoking or cholesterol.

None of this is surprising to me. Just this past summer the American Heart Association called out three specific metal contaminants for doing the most harm in the form of ischemic heart disease, stroke and peripheral artery disease. One of them was lead.

A first-world problem

Of course, it could be easy to assume this threat mainly affects developing countries, since it was a global report, and mark ourselves safe from the lead problem. That would be a mistake…

In fact, many studies have shown that those of us in the U.S. are at risk of heightened lead exposure from multiple sources:

• Common spices like cumin and coriander
• Decorative plates and glassware (especially the ones we put out during the holidays)
• Dark chocolate
• Drinking water (due to a combination of lead in pipes plus a compound in a chemical used for water treatment)
• Juices and some plant-based milks have been found to contain both lead and arsenic
• Rice grown in the U.S. has been found to contain toxic metals, including lead.

And those of us born before 1996 were exposed to significant lead pollution in the air from leaded gasoline, which can create a harmful legacy not just for our hearts, but also for our brains.

And lead is still in the air we breathe…

According to the Environmental Protection Agency, at the national level, major sources of lead in the air are ore and metals processing and piston-engine aircraft operating on leaded aviation fuel. Other sources are waste incinerators, utilities and lead-acid battery manufacturers. The highest air concentrations of lead are usually found near lead smelters.

No wonder researchers have identified exposure to air pollution as a major risk factor for cardiovascular disease.

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How to get the lead out

Knowing how you’re exposed to lead and reducing that exposure where possible is only the first thing you can do to protect your heart health.

The next is removing as much lead (and other heavy metal contaminants) from your body, as possible.

When sailors painting military ships were contaminated with lethal levels of lead during the 1950s and after WWII, the U.S. Navy relied on a newly discovered treatment to quickly eliminate the deadly toxins from their bloodstream.

The medical use of EDTA (ethylene diamine tetra-acetic acid) was introduced as a lead chelating agent to treat lead poisoning in employees of battery factories and in the sailors exposed to lead paint.

Chelation is simply the process of chemically binding onto heavy metals in the blood so that they can be excreted through the urine.  

And while other compounds can be used as natural heavy metal chelators, the most well-known is EDTA.

In cases of acute lead poisoning, EDTA chelation can be done through IV, but it’s also available in supplement form. You can read more about its other benefits here.

Sources:

Global health burden and cost of lead exposure in children and adults: a health impact and economic modelling analysis — The Lancet Planetary Health Journal

Exposure to One Metal May Cause More Heart Disease Than Smoking or Cholesterol — Science Alert

The post The toxin worse on your heart than smoking or cholesterol appeared first on Easy Health Options®.

Those PPIs your doctor prescribed or the ones you can grab off the drugstore shelves can put you in danger of a host of ailments, including stroke, kidney disease, dementia, bone fractures and more.

So what’s an acid reflux sufferer to do? Luckily, researchers have discovered a plant-based remedy that may get to the root of this common problem…

How turmeric affects the stomach

Turmeric, a spice taken from the root of the Curcuma longa plant, contains a naturally active compound called curcumin that’s believed to have anti-inflammatory and antimicrobial properties. It’s long been used as a remedy for various conditions, including indigestion, in Southeast Asia.

However, there have been no studies pitting turmeric head to head with any drugs to treat indigestion. That’s why a team of researchers in Thailand decided to test turmeric against omeprazole, one of the most commonly used PPIs to treat excess stomach acid.

Their study involved 206 patients ages 18-70 with recurrent upset stomach or functional dyspepsia. Symptoms of functional dyspepsia include feeling excessively full after food, feeling full after only a little food and pain or a burning sensation in the stomach and/or esophagus.

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These patients were assigned to one of three treatment groups for a period of 28 days. One group received two large 250 mg capsules of curcumin, the active ingredient in turmeric, four times a day along with a small dummy capsule. A second group received one small 20 mg capsule of omeprazole and two large dummy capsules four times a day. A third group received the two large curcumin capsules and the small omeprazole capsule four times a day.

At the beginning of the study, all the patients had similar indigestion scores, which were calculated using the Severity of Dyspepsia Assessment (SODA) score. Patients were reassessed after 28 days and again after 56 days.

According to these soda scores, all three groups experienced similar reductions in severity of symptoms by day 28. For pain, the combined group experienced a 4.83 point reduction in their SODA score, while the curcumin group showed a 5.46 point reduction in SODA score and the omeprazole group a 6.22 point reduction. For other symptoms, the combined group showed a 2.22 reduction in SODA score, the curcumin group a 2.32 reduction and the omeprazole group a 2.31 reduction.

The improvements were even stronger after 56 days, with pain scores dropping by 7.19 points for the combined group, 8.07 points for the curcumin group and 8.85 points for the omeprazole group, and other symptoms showing reductions of 4.09, 4.12 and 3.71 points, respectively.

When you compare these improvements, one thing is clear: curcumin proved to be just as effective as omeprazole at relieving the symptoms of indigestion, including acid reflux.

There were no serious side effects reported in the study. However, the researchers note that liver function tests did indicate some level of deterioration among curcumin users carrying excess weight.

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Getting the benefits of turmeric

So next time your acid reflux flares up, you may want to try adding some turmeric to your diet to soothe the burn. But there’s one big caveat: curcumin, the active ingredient in turmeric, isn’t absorbed easily by your body. In fact, your body metabolizes it quickly and eliminates it so fast it’s like it was never there.

Luckily, there are a few things you can do to improve turmeric absorption:

• Heat the turmeric. Since heating turmeric makes the curcumin more available to your body, cooking with turmeric is better than taking a turmeric supplement.
• Combine turmeric with a healthy oil. Turmeric is fat-soluble, meaning it dissolves in fat, allowing your body to absorb it.
• Add black pepper to turmeric. Research has shown the compound piperine found in black pepper can prevent curcumin from being eliminated so quickly from your body.

You can incorporate all three of these steps at once by drinking golden milk. This warm, turmeric-based drink has only a few ingredients and can be whipped up in a flash. Here is a recipe for golden milk that will allow you to take full advantage of turmeric’s benefits.

Sources:

Turmeric may be as good for treating indigestion as drug to curb excess stomach acid — EurekAlert!

Curcumin and proton pump inhibitors for functional dyspepsia: a randomised, double blind controlled trial — BMJ Evidence-Based Medicine

The post The spice that works like medicine for acid reflux appeared first on Easy Health Options®.

When you’re young, your telomeres are nice and long. But as you age, they begin to gradually shorten, leading to cellular aging and age-related disease. But genetics as well as some factors within our control can cause this process to ramp up prematurely.

Some diseases linked to shorter telomeres include osteoporosis, diabetes and heart disease. Now, research indicates a trio of age-related brain conditions could be added to this list — and demonstrates how short telomeres may not be the cause but instead a signal to heed…

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A biomarker that signals brain risks

The length of telomeres within leukocytes, or white blood cells, is a known marker of biological aging. Researchers analyzed data from more than 356,000 participants in the UK Biobank to explore links between telomere shortening and the onset of stroke, dementia or late-life depression — all conditions linked to cerebral small vessel disease, a condition associated with aging and accumulation of vascular risk factors.

The participants also had a Brain Care Score assessment to measure the impact of modifiable risk factors, such as lifestyle choices and social interactions. They were monitored for an average of 12 years, and the results were clear…

Compared to participants with longer leukocyte telomeres, people with the shortest leukocyte telomeres had:

• An 8% higher risk of stroke;
• A 19% greater risk of dementia;
• A 14% increase in late-life depression risk.

Overall, people with the shortest leukocyte telomere length had an 11% higher risk of developing at least one of these conditions than those with longer telomeres.

“Our findings suggest that, while leukocyte telomere length may be a well-known indicator of biological aging, it does not directly cause these age-related diseases,” says Dr. Tamara N. Kimball, a postdoctoral research fellow at the Henry and Allison McCance Center for Brain Health at Massachusetts General Hospital in Boston.

“Instead, leukocyte telomere length may act more as a reflective marker of underlying biological processes and cellular stress that precede these age-related diseases.”

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Heeding the signal

Dr. Kimball added “In a clinical setting, leukocyte telomere length could help identify people who may need more intensive monitoring or preventive measures. It could also guide personalized interventions, including lifestyle adjustments and therapeutic approaches, to enhance overall health.”

During the study, they saw how this could work…

The analysis found that in people with a low Brain Care Score, an indicator of unfavorable lifestyle choices, shorter leukocyte telomeres were associated with an 11% increased risk for stroke, dementia and late-life depression.

However, in people with a high Brain Care Score — an indicator of favorable lifestyle choices — shorter leukocyte telomeres were not linked with a higher risk of these age-related brain diseases.

“This suggests that adopting healthier lifestyles and improving modifiable risk factor profile may lower the negative effects of shorter leukocyte telomeres,” Kimball says. “In short, it is never too late to start taking better care of your brain.”

Lifestyle choices that can accelerate telomere shortening include smoking, lack of exercise, ultra-processed foods, stress and exposure to pollutants. So, if you want to protect your telomeres and your brain — avoid these behaviors.

Exercise, even just brisk walking is associated with longer telomeres. In one study, researchers doung it could translate to the equivalent of turning biological age back 16 years.

You can also add the following foods and nutrients to your diet, all of which help preserve the length of telomeres:

• Flaxseed, an excellent source of omega-3 fatty acids.
• Spinach, a source of folate.
• Vitamin D.
• Berries, which contain resveratrol and plenty of antioxidants such as vitamin C.
• Oats, loaded with fiber to prevent telomere-damaging insulin resistance.
• Magnesium, found in a wide range of plant-based foods, as well as fish, poultry and beef.

Sources:

Biomarker tied to premature cell aging may signal stroke, dementia, late-life depression — EurekAlert!

Five foods that protect your telomeres and extend your life — Ornish Living

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

The post A signal before stroke and dementia appeared first on Easy Health Options®.

In 2021, there were 89,739 centenarians living in the United States, nearly twice as many as there were two decades ago.

So, what changed over the past 20 years? A few things:

• There have been more medical advances that allow people to live longer.
• Fewer people are smoking, and more are following a lifestyle that protects their heart health.
• Rapid population growth has also contributed to the influx of centenarians.

What about genetics?

While it’s true that genetics can play a role in enjoying life to 100 years of age, lifestyle is much more critical. And there’s one factor in your lifestyle that may give you a leg up in your quest to reach the century mark — and it focuses on one specific organ….

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The longevity organ

The gut microbiome, composed of trillions of “friendly” bacteria and other microbes, is proving to be central to our health.

A thriving gut microbiome not only contributes to your overall gut health but can affect dementia risk, support mental health, promote good sleep, and influence the health of your skin, muscles, heart, and immune system. And when your gut microbiome gets disrupted, it can trigger conditions like diabetes and obesity.

That’s just the tip of the iceberg…

Researchers at the University of Copenhagen studied the intestinal bacteria of 176 healthy Japanese centenarians to determine whether their gut microbiome had any influence on their longevity.

“Previous research has shown that the intestinal bacteria of old Japanese citizens produce brand new molecules that make them resistant to pathogenic — that is, disease-promoting — microorganisms,” says Joachim Johansen, a postdoc and first author of the study.

What these researchers discovered was that these centenarians had a unique combination of intestinal bacteria and bacterial viruses. In fact, one of the study’s findings was that specific viruses in the intestines can have a beneficial effect on the gut microbiome.

“Our intestines contain billions of viruses living of and inside bacteria, and they could not care less about human cells; instead, they infect the bacterial cells,” says Simon Rasmussen, a University of Copenhagen professor and last author of the study.

The researchers also found high biological diversity in the gut bacteria of the centenarians, which is usually associated with a healthy gut microbiome. This better protects them against aging-related diseases, Johansen notes.

The virus-bacteria connection

The researchers designed an algorithm to map the intestinal bacteria and bacterial viruses of the centenarians.

“We want to understand the dynamics of the intestinal flora,” Rasmussen says. “How do the different kinds of bacteria and viruses interact? How can we engineer a microbiome that can help us live healthy, long lives? Are some bacteria better than others?”

The researchers hope to use the algorithm to describe the balance between viruses and bacteria and determine what that optimal balance should be to protect the body against disease.

The obvious next step, Rasmussen says, is to find out whether only some or all of us have this combination of bacteria and viruses.

“Intestinal bacteria are a natural part of the human body and of our natural environment. And the crazy thing is that we can actually change the composition of intestinal bacteria. We cannot change the genes – at least not for a long time to come. If we know why viruses and intestinal bacteria are a good match, it will be a lot easier for us to change something that actually affects our health.”

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Diversify your longevity organ

If you want a gut full of diverse bacteria, a great way to start is by diversifying your diet.

A couple of years ago, researchers at Stanford School of Medicine found that a 10-week diet high in fermented foods boosted microbiome diversity and improved immune responses. According to those researchers, their findings are an example of how a simple diet change can remodel the microbiota.

Fermented foods are “foods made through desired microbial growth and enzymatic conversions of food components.”

Traditional Japanese cuisine places a heavy emphasis on fermented foods, including fermented bean paste (natto), tempeh, soy sauce, miso, rice vinegar and pickled vegetables. In fact, some type of fermented food is included at almost every meal.

Could this be the link to their longevity? Fermented foods are considered superfoods, so it certainly makes sense.

According to Tim Spector, an author and professor of genetic epidemiology at King’s College London, “The Japanese love of many fermented soy products could be one reason that they have much better health than in the west, [and] stay slimmer despite eating lots of rice and other high carbohydrate food.”

If traditional Japanese fermented foods aren’t readily available to you, try adding Kombucha tea, kefir, yogurt and cottage cheese to your diet.

Sources:

Why do some people live to be a 100? Intestinal bacteria may hold the answer — University of Copenhagen Faculty of Health and Medical Sciences

More people are living to be 100: Here’s why — The Hill

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds — Stanford Medicine

New Global Definition for Fermented Foods — The Fermentation Society

Fermented Foods: Japan’s Secret to Good Health — Discover

The post How to support your longevity organ appeared first on Easy Health Options®.

In fact, fewer than one in five middle-aged adults meet recommended physical activity guidelines. There are a host of reasons for this: cost, time commitment, health status, and access to facilities or areas to exercise — to name just a few.

That’s one reason why a team of international researchers decided to study what they term “incidental activity” to see if everyday movements can have health benefits…

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Proof that every second of movement is beneficial

According to senior study author Emmanuel Stamatakis, a professor at the University of Sydney, “From walking up the stairs to speedily mopping the floors; in recent years we’ve come to understand that it is not just structured exercise that is good for our health, but we know very little about how these short bouts of incidental activity translate to health benefits,” says the study’s

That’s changed thanks to a wrist-worn wearables study that tracked the incidental daily activities of more than 25,000 UK adults ages 42 to 78, who self-reported no participation in exercise or sports. Along with their data from the UK Biobank, researchers used machine learning to analyze seven days of incidental physical activity patterns for each person, down to 10-second windows of time.  

Then, they linked these patterns to their health records — for close to eight years — to identify the relationship between the length and intensity of these bouts of physical activity and health status.

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After accounting for factors such as diet, smoking, alcohol consumption, sleep, and time spent sedentary, and excluding those who had high frailty, poor self-rated health, or a cardiac event within five years of the wearables measurement — the team’s findings were quite encouraging:

• 97 percent of these bouts of incidental physical activity lasted less than 10 minutes.
• Short bouts of less than 10 minutes at a moderate to vigorous intensity were linked with a steep decline in major cardiac events like heart attack and stroke and death by any cause.
• Moving consistently for at least one to three minutes was associated with a 29 percent lower risk of major cardiac events than very short rounds of less than one minute.
• Longer bouts of incidental activity were better, regardless of total activity levels.
• The higher the percentage of vigorous activity in each round the better. Those who worked hardest for at least 15 percent of the bout (or roughly 10 seconds per minute) saw the greatest benefit.
• Bouts of less than one minute also had benefits if 15 percent of the bout involved vigorous activity.

According to the researchers, the results provide some of the first direct evidence to support the idea that movement doesn’t have to be done in continuous 10-minute bouts to be beneficial. This belief was widely held until 2020, when the World Health Organization removed this from their physical activity recommendation in favor of focusing on a philosophy of every move counting towards better health.

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Using everyday tasks as exercise

Better heart health isn’t the only benefit of these micro-bouts of exercise. Research has shown that performing routine housework tasks is linked with better cognition and reduced frailty.

“The take-home message here is any type of activity is good for your health, but the more effort you put into those daily tasks and the longer you keep up that energy, the more benefits you are likely to reap,” Stamatakis says. “If you are huffing and puffing and unable to hold a conversation for some of that time you have hit the sweet spot.”

So next time you’re doing housework, or climbing the stairs, or working in the yard or garden, try to up the intensity of whatever task you’re doing to a level where you’re breathing hard and breaking a sweat for at least a few minutes. Remember that the harder and longer you’re working, the more health benefits you’re reaping.

Sources:

Study pinpoints the length of incidental activity linked to health benefits — ScienceDaily

Brief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study — The Lancet Public Health

The post Movements that reduce risk for heart attack and stroke in minutes appeared first on Easy Health Options®.

At my annual physical, I’m always reassured that my cholesterol levels are in tip-top shape. But other than having a blood test, how would I know if that were to change?

Turns out there are some common symptoms that can forewarn you. The trouble is, many people ignore them, writing these signs off as a result of too much or not enough walking, sitting too much, or sometimes even just a common occurrence with age.

If you’re experiencing leg spasms or cramps, you may be one of them…

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When leg cramps aren’t just leg cramps

When arteries narrow, and the smooth flow of blood to your body parts is disrupted, often the first noticeable sign something is awry is often felt in the legs.

Leg spasms or cramps can be the first sign of peripheral artery disease. They can feel like clenched muscles and are very painful.

Leg cramps have various causes, but the pain of PAD usually shows up as something called intermittent claudication.

This pain in your leg muscles happens when you’re active and stops when you are at rest. Intermittent claudication can also make your legs feel numb, weak, heavy or tired.

Peripheral artery disease can also lead to burning or aching in the feet and toes while at rest, especially while in bed and lying flat. (But if your feet are tingling and you feel that “falling asleep” numbing sensation, it may be another problem.)

There are other signs, too — cool skin on the feet, redness or other color changes of the skin, and toe and foot sores that don’t heal.

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Testing and dealing with symptoms

Although there are many signs and symptoms of PAD, just as often there are none at all. But if you do experience any of the signs of PAD discussed here, don’t wait to see your doctor.

In the meantime, there are ways to relieve the uncomfortable muscle cramping associated with PAD…

Applying heat to muscles using a heating pad or even taking a warm bath can help. This can help increase blood flow to the cramping muscle so it can relax. On the other hand, applying an ice pack to sore muscles can help relieve pain.

Stretching is also relieving but a certain kind, called passive stretching, was actually found to improve blood flow, blood vessel dilation and stiffness.

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Keep cholesterol under control

Doctors recommend statins for cholesterol. Cardiologist Dr. Elizabeth Klodas provides the information here that she tells her patients.

But as with most health problems, there are lifestyle adjustments you can make that can help you work towards healthy cholesterol levels.

Nutrition is an important part of that. Studies have shown that people with PAD have lower a lower omega-3 index compared to people who don’t have the disease. Oily fish such as salmon, sardines and herring are high in omega-3s.

Weight training is a form of exercise that’s been shown to improve the benefits of HDL (“good cholesterol”) for your heart and circulatory system.

Finally, if you’re a smoker, make every effort to cut back or quit.

Smoking is a “double whammy” when it comes to cholesterol and PAD. Not only does it make LDL stickier, so it clings to your artery walls and clogs them, but it lowers levels of HDL, which work to clean those LDLs from your artery walls. 

Here are seven things that can make quitting easier.

Source:

Peripheral artery disease symptoms and causes — Mayo Clinic

High cholesterol early symptom: Spasms or leg cramps could be the first noticeable sign of clogged arteries —Times of India

New research shows people with PAD could have an omega-3 deficiency — Eureka Alert

The post When leg cramps may be a serious warning sign appeared first on Easy Health Options®.

In the U.S., the average lifespan for a woman is 5 years longer than that of a man. And the difference is even greater worldwide, where the average lifespan for women exceeds that of men by 7 years.

For as long as science has recognized the difference, scientists have been trying to unravel the reasons. Now, they’ve zeroed in on one of them… a quirk of nature that occurs in some men as they age…

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Losing the “male” chromosome

We all know that the vast majority of women are born with two X chromosomes, while the vast majority of men have one X and one Y chromosome.

However, what is not as widely known is that an estimated 40 percent of men will lose their Y chromosome in a fraction of their cells by the time they reach the age of 70.

This Y chromosome loss primarily occurs in cells that undergo rapid turnover, such as blood cells. It doesn’t happen in male reproductive cells, so men who experience this loss won’t pass it on to their children.

In some studies, researchers have observed that men who lose their Y chromosome are more likely to experience age-associated diseases like Alzheimer’s disease, as well as early death.

This prompted researchers from the University of Virginia School of Medicine (UVA) to look further into the relationship between Y chromosome loss and early death. What they discovered is believed to be the first hard evidence that the loss of the Y chromosome directly causes harmful effects on men’s health.

The impact of Y chromosome loss on the heart

The UVA research team used gene-editing technology to develop a special mouse model, then used those mice to better understand the effects of Y chromosome loss in the blood. Results showed the loss accelerated age-related diseases, made the mice more prone to heart scarring and led to earlier death.

The scientists noted that the results weren’t just driven by inflammation in the mice. Their immune systems underwent a complex series of responses, leading to a process called fibrosis throughout their bodies. And this process is what the researchers believe may accelerate disease development.

The UVA researchers didn’t stop with mice. They also investigated the effects of Y chromosome loss in human men by analyzing data compiled from the UK Biobank, a massive biomedical database. What they found was that Y chromosome loss was associated with cardiovascular disease and heart failure. And as chromosome loss increased, so did the risk of death.

These findings could explain nearly four of the five-year difference in lifespan between U.S. women and men, according to UVA researcher Dr. Kenneth Walsh.

“The years of life lost due to the survival disadvantage of maleness is staggering,” Walsh says. “This new research provides clues as to why men have shorter lifespans than women.”

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Is it possible to combat Y chromosome loss?

Is there anything that can be done to counteract this loss of the Y chromosome? Science hasn’t found that answer yet. But there may be a way to counter its effects on the body.

According to Walsh, men who suffer Y chromosome loss could particularly benefit from an existing drug, pirfenidone, that targets dangerous tissue scarring and could help these men live longer, healthier lives. Pirfenidone is approved to treat a form of lung scarring and is being tested to treat heart failure and chronic kidney disease, two conditions in which tissue scarring occurs.

While Walsh believes men with Y chromosome loss could respond well to this drug, as well as other antifibrotic drugs in development, more research is needed to determine that.

But to administer any of these therapies, healthcare professionals will need to be able to identify men suffering Y chromosome loss. Unfortunately, doctors currently have no easy way to do that.

One of Walsh’s collaborators, Lars Forsberg of Uppsala University in Sweden, has developed an inexpensive polymerase chain reaction (PCR) test, similar to those used for COVID-19 testing, that can detect Y-chromosome loss. However, this test is largely confined to his and Walsh’s laboratories.

“If interest in this continues and it’s shown to have utility in terms of being prognostic for men’s disease and can lead to personalized therapy, maybe this becomes a routine diagnostic test,” Walsh says.

Is there anything men can do right now?

If you smoke, quit.

Walsh and his team discovered that smokers were especially likely to suffer Y chromosome loss as they age. Combine that with all the other health risks of smoking and the damage it can do to your heart and lungs, and you’re better off without those cigarettes.

Here are 6 proven ways for you to quit smoking this year.

But that may not be all men should do to try to live longer…

While your Y chromosome may not be a modifiable factor immediately in your control, there are plenty of others.

For starters, men have a bad reputation for putting off healthcare — both physical and mental. Instead:

• Pay attention to symptoms and changes and report them to your healthcare provider.
• Don’t skip out on regular checkups.
• Talk with a professional about feelings of depression and anxiety.
• Practice known healthy lifestyle habits, like eating right (more fruits, vegetables and fiber) and getting regular exercise.

Sources:

Loss of Male Sex Chromosome With Age Leads to Earlier Death for Men—UVAHealth

Hematopoietic loss of Y chromosome leads to cardiac fibrosis and heart failure mortality — Science

Why men often die earlier than women — Harvard Health Publishing

The post The one thing men lose with age that could shorten their lifespan appeared first on Easy Health Options®.

Consider what happens to your muscles…

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

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

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

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Two key drivers of muscle changes

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

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

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

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

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

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

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

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A recipe for better muscle strength

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

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

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

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

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

Supplements may also help in various ways…

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

Sources:

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

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

The post Two factors that weaken your muscles more than aging appeared first on Easy Health Options®.

She doesn’t even have diabetes or heart disease or a family history of very high cholesterol, which are the categories of patients Dr. Elizabeth Klodas places on statins.

Still, she listened to her doctor and went on the medication. And she promptly began experiencing one of the side effects: severe muscle pain. She stopped using it and decided to go the diet and exercise route instead, with great results.

The muscle pain would have been reason enough to be anti-statins. But these medications can have other, even more dangerous side effects, such as kidney damage and cataracts. And they can double your risk of dementia and triple your risk of diabetes.

The fact that statins raise your risk of diabetes is somewhat of a merry-go-round, considering that you’re taking statins to protect your heart health while diabetes can destroy it. This is one ride no one wants to take….

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The distressing difference in rosuvastatin

Researchers conducted a secondary analysis of the LODESTAR trial conducted in South Korea between 2016 and 2019. They were looking to compare the long-term efficacy and safety of two statin drugs, rosuvastatin (Crestor) and atorvastatin (Lipitor), in adults with coronary artery disease (CAD).

Regardless of which drug they were randomized to, people with existing CAD showed no statistically significant difference in incidence of 3-year combined all-cause death, myocardial infarction (MI), stroke and coronary revascularization. In other words, both drugs were equally effective.

However, they did discover something alarming about one of the drugs…

The group taking rosuvastatin had a higher incidence of new-onset diabetes requiring them to start diabetes medication than the group taking atorvastatin (7.2% versus 5.3%). The rosuvastatin group also had a higher rate of cataract surgery than the atorvastatin group (2.5% versus 1.5%).

The researchers weren’t clear on how a particular statin could be tied to new-onset diabetes. However, they did say the excess cataracts could be related to rosuvastatin’s more potent LDL cholesterol-lowering power. This can prevent epithelial cell development within the crystalline lens, where cholesterol biosynthesis is critical to maintain transparency and structure of the lens.

What that means is this: the body appears to need some cholesterol to keep the lenses of the eyes clear and healthy — just as it does to maintain a healthy brain and support production of vitamin D and some hormones — and rosuvastatin may not be leaving the body enough to work with.

Inflammation could be bigger contributor

The researchers emphasize that rosuvastatin’s greater LDL lowering strength didn’t translate to fewer clinical events. Recent evidence suggests that in people already taking statins, inflammation is a bigger contributor to cardiovascular risk than cholesterol. And statins do lower that inflammation along with cholesterol.

“Therefore, when using rosuvastatin over atorvastatin as a statin regimen in people with coronary artery disease, a greater reduction in LDL cholesterol levels can be expected; however, meticulous monitoring and appropriate lifestyle interventions should be considered to mitigate the risk of new-onset diabetes mellitus or cataracts,” the researchers wrote.

Further investigation is still needed to determine whether there’s a direct relationship between new-onset diabetes and cataract surgery and rosuvastatin. If there is, investigators also would need to explore the underlying mechanism for those connections and the possible mechanism for a drug effect.

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Eating less cholesterol only half the battle

If you’re already taking a statin, don’t stop. You should always talk with your doctor before making any changes to medication.

However, if you want to lower your LDL cholesterol without having to take a statin, there are three things you need to do: follow a healthy diet, get regular exercise, and maintain a healthy weight. The third usually follows the first two, so focus on diet and exercise and you’ll be in good shape (literally and figuratively). Plus, you’ll be controlling inflammation at the same time.

You may think that to control LDL, you must stay away from foods high in fat and cholesterol. While it does help to lower dietary cholesterol and reduce saturated fat, especially trans fat, it’s more important to decrease the amount of simple/processed carbohydrates and super-starchy foods you eat. These simple and processed carbs end up spiking insulin levels, which signals your body to hold on to LDL cholesterol. They can also cause inflammation.

Does this mean going on a low-carb diet? Dr. Klodas cautions against that. Instead, she recommends a balanced diet with plenty of fiber and plant sterols to help control LDL. Plant sterols are found in fresh fruits and vegetables as well as nuts and seeds. And fiber is found in most fruits, vegetables and nuts as well as psyllium husks, bran and beans and legumes.

Some fruits and vegetables are also rich in lutein and zeaxanthin.

“There is an overwhelming amount of evidence to show that lutein and zeaxanthin play a protective role in helping to protect the eye against cataracts and macular degeneration,” said Steven G. Pratt, MD, an assistant clinical professor of ophthalmology at the University of California.

Follow these seven tips to avoid cataracts.

Sources:

Highly Potent Statin Stands Out for Diabetes, Cataract Risks — MedPage Today

Rosuvastatin versus atorvastatin treatment in adults with coronary artery disease: secondary analysis of the randomised LODESTAR trial — The BMJ

Statin Users Show LDL Doesn’t Come Close to Telling Whole Story of ASCVD — MedPage Today

The post The statin that raises your risk of diabetes and cataracts appeared first on Easy Health Options®.

But that’s not all that the eyes can reveal…

It turns out that our eyes can provide a glimpse into what else can be going on in the body, including hints about many health ailments — and not just those affecting the eyes.

In some cases, they can even lead to life-saving early detection.

Here are 10 of them…

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Brain tumor

A simple visual field measurement can reveal abnormalities, but often patients are either unaware of them or consider them so benign that they don’t bother to report them. It’s important to make note of any visual field abnormalities because they can indicate brain tumors, such as pituitary adenoma.

Diabetes

Screening for diabetes is an area that’s ripe for improvement, especially since it often is not diagnosed until six to 13 years after its onset. An eye exam might speed that up — as well as prevent vision loss…

Lesions, characteristic of diabetes, can appear at the back of the eye before other symptoms are known. Slashing this delay is crucial because, within five years of diagnosis, 25 percent of patients with type 1 diabetes and 40 percent of those with type 2 diabetes who are treated with insulin will develop eye lesions that can have a major impact on vision.

Early identification and rigorous monitoring of eye health significantly reduce the risk of blindness, which can happen when diabetes goes untreated.

High blood pressure and high cholesterol

High blood pressure and high cholesterol can significantly increase the risk of coronary heart disease or stroke. Yet high blood pressure, referred to as a “silent killer,” can go unnoticed until it’s a significant problem.

As strange as it might sound, the eye can be used to diagnose both of these conditions. This is because the eye is the only part of the body where blood vessels can be seen without requiring an incision or invasive techniques.

For instance, high blood pressure can be identified by unusual bends, kinks, or bleeding from blood vessels in the back of the eye, as well as definite signs on the retina. Hypercholesterolemia creates cholesterol deposits and atherosclerosis creates Hollenhorst plaques, both of which are visible inside the eye blood vessels. Cholesterol can also be seen in the cornea or the adnexa of the eye.

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Lupus

This inflammatory disease, in which the body attacks its own tissues and organs, can be indicated by dry eye, as well as by swelling in the white part of the eye, the middle layer of the eye or the light-sensitive tissue in the back of the eye.

Lyme disease

This infection is transmitted by ticks and results in inflammation throughout the body. Many people with Lyme disease experience inflammation of the optic nerve, as well as an increase in “floaters,” small specks that drift across their field of vision, at the onset of infection.

Multiple sclerosis

About half of people with multiple sclerosis (MS) have optic neuritis, a condition in which the optic nerve becomes inflamed. Symptoms can include blurry vision, the sight of “washed out” colors and eye pain for a few days when you move your eyes.

MS can also be indicated by double vision or involuntary eye movements.

Cancer

Cancers that affect the eye, like retinoblastoma, can also cause metastases to the lungs and liver. The disease often develops without symptoms until it’s too late, so early detection is crucial.

Another cancer clue visible in the eye is congenital hypertrophy of the retinal pigmented epithelium (CHRPE). It appears as a shape that looks similar to a bear’s paw and may be associated with colon cancer, which is often not diagnosed until the later stages.

Rheumatoid arthritis

Red eyes with deep, severe pain can be a harbinger of rheumatoid arthritis (RA). This symptom indicates scleritis, a painful inflammation of the sclera, the white part of the eye, that requires treatment. Many people with RA also suffer from dry eye.

Thyroid disease

Hyperthyroidism can cause protruding eyeballs and retracted eyelids. This is most commonly caused by Graves’ disease, a condition in which the thyroid produces too much or too little hormone. This condition can also be accompanied by dry eye, blurry vision, or vision loss.

Get your eyes checked

If you have abnormal eye movements, asymmetric pupillary responses, sudden reading problems or the appearance of double vision, it’s time to visit your optometrist. They can help determine whether you need to be seen by an ophthalmologist for further diagnosis and treatment. Your ophthalmologist can refer you to another specialist if the condition extends beyond the eyes.

Sources:

Your Eyes Can Shed Light on Underlying Health Problems — Science Alert

MS eye and vision problems — MS Society

20 Surprising Health Problems an Eye Exam Can Catch — American Academy of Ophthalmology

The post 10 hidden health problems your eyes can reveal appeared first on Easy Health Options®.

Rather than being caused by alcohol consumption, it’s thought that NAFLD is caused by metabolic syndrome, and thus is associated with obesity and diabetes.

NAFLD can deteriorate quickly to an irreversible and often fatal stage known as NASH or non-alcoholic steatohepatitis.

NASH cannot be reversed. But a new study holds out hope for a possible treatment, one that’s as close as your vitamin cabinet.

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The amino acid that keeps fat from being processed

An international team of researchers recently confirmed an already known mechanism behind NASH.

But even more importantly, they’ve shown that a common vitamin might be the key to short-circuiting that mechanism.

It was already known that the amino acid homocysteine played a role in the progression of NASH.

Now we know exactly what that role is.

As homocysteine levels increase in the diseased liver, this amino acid attaches to a protein called syntaxin 17.

Syntaxin 17’s job is to perform autophagy, or the transporting and digesting of fats. Homocysteine prevents syntaxin 17 from performing this function, which contributes to the development and progression of NASH.

In pre-clinical trials (studies conducted with animals, not humans), the research team found that vitamin B-12 supplements could increase levels of syntaxin 17, restore its ability to perform autophagy, and reverse some of the liver inflammation caused by NASH.

“Our findings are both exciting and important because they suggest that a relatively inexpensive therapy, vitamin B12 and folic acid, could be used to prevent and/or delay the progression of NASH,” says Dr. Brijesh Singh of Duke-NUS Medical School, co-author of the study.

Detecting and treating NAFLD just got easier

The importance of this research doesn’t stop with the possibility of treating and preventing NASH.

In addition, it could provide a way to detect what is now often an “invisible” disease.

When symptoms are present, someone with NAFLD will experience abdominal swelling and jaundice. But just as often, there are no telltale symptoms at all, and the disease progresses silently until it becomes NASH.

But now, Dr. Singh notes, a simple test for levels of homocysteine in the blood and the liver could serve as a biomarker for the presence and/or severity of NASH.

And until a treatment is readily available, this simple act of detection can save lives.

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How to care for your liver

For now, NAFLD is preventable. And the way to prevent it is to avoid metabolic syndrome.

In addition to keeping your vitamin B12 levels up (which can be an issue for seniors), take a hard look at what and how you eat so that you can maintain a healthy weight and blood sugar range.

Research has confirmed that a regular exercise program is of direct benefit to your liver, over and above its effect on your weight.

Time-restricted eating, which lets you change when you eat instead of what you eat, has also been proven to work.

However, it’s important to note that even lean people can experience a health-destroying buildup of fat in their livers.

To provide your liver a little extra TLC, consider supplements that support your body’s largest and most hardworking organ, like N-Acetyl Cysteine, milk thistle, turmeric and Alpha Lipoic Acid.

Taking these steps to prevent metabolic syndrome will have benefits beyond protecting your liver. It will help you live a longer, more vigorous and healthy life.

Sources:

B vitamins can potentially be used to treat advanced non-alcoholic fatty liver disease: Duke-NUS — Eureka Alert

Vitamin B12 and folate decrease inflammation and fibrosis in NASH by preventing Syntaxin 17 homocysteinylation — Journal of Hepatology

Definition & Facts of NAFLD & NASH — National Institutes of Health

The post A key vitamin for digesting fat and avoiding liver disease appeared first on Easy Health Options®.

And supplements appear to be among the top contenders…

Take omega-3s. Several studies have found these fish oil nutrients improve memory function, boost brain volume and help clear plaques from the brain. At first, experts were skeptical until they finally realized dosage matters, since most omega-3s don’t make it to the brain.

Then there’s niacin, which belongs to the family of  B vitamins. More than a decade ago, researchers found that people with the lowest food intake of niacin were 80 percent more likely to be diagnosed with Alzheimer’s than those with the highest.

But vitamin D’s relationship with brain health may have the most research and most clout. In fact, a search of medical databases will pull thousands of hits on this dementia repellent. So why do researchers keep going back for more? If there could be a magic pill, vitamin D may be the closest we ever get…

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More research shows vitamin D adds dementia-free years

The latest, a study from the University of Calgary’s Hotchkiss Brain Institute, has found that taking vitamin D is associated with more dementia-free years of life.

These findings were drawn from over 12,388 participants in the National Alzheimer’s Coordinating Center (part of the National Institute on Aging), a national database of standardized clinical research data.

The study also found that a group of people who took vitamin D supplements had 40 percent fewer dementia diagnoses than those who did not take the supplements.

However, if you are genetically predisposed, the level of benefit may not be as high…

The APOEe4 gene is connected with a higher-than-average risk for Alzheimer’s disease. This study found that those who did not carry this gene saw “significantly greater” benefits from taking vitamin D (the reason for this is not fully understood).

They also saw that women appeared to benefit more than men. I wonder if that is because up to two-thirds of people with dementia are women.

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An important note about vitamin D

Professor Zahinoor Ismail of the University of Calgary, lead author of the study, says, “Our findings give key insights into groups who might be specifically targeted for vitamin D supplementation. Overall, we found evidence to suggest that earlier supplementation might be particularly beneficial, before the onset of cognitive decline.”

So if you’re not already supplementing with vitamin D, there’s no better time than now to start. But you should know that vitamin D is not a one-size-fits-all nutrient…

We’ve known for some time that weight is a risk factor for vitamin D deficiency. In other words, people who are overweight are as much as 23 percent more likely to be deficient.

A recent study also found that something different is happening with vitamin D metabolism at higher body weights that diminishes the vitamin’s benefits.

That means it’s important to do two things:

1. Maintain a BMI under 40 in order to ensure your body is using vitamin D to its fullest efficacy;
2. Supplement adequately. The current RDA of 600 to 800 IU for vitamin D is considered woefully insufficient by many experts by a factor of ten. You can read more about that here and why 5000 IU daily is considered a safe therapeutic dose for adults.

Also, to help vitamin D work even harder for you, pair it with this superfruit.

Sources:

Taking vitamin D could help prevent dementia, study finds — Eureka Alert

Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status — Alzheimer’s Association

Low levels of vitamin D in the brain linked to increased dementia risk — Medical News Today

About NACC — National Alzheimer’s Coordinating Center

The post The ties between vitamin D and dementia thicken appeared first on Easy Health Options®.

As we age, the elastic tissue of the bladder can become tough and less stretchy, leading to a bladder that doesn’t hold as much urine as before. That means we’re running to the bathroom more often than we used to.

Also, the bladder wall and pelvic floor muscles often begin to weaken, making it harder to fully empty your bladder — or worse, causing urinary incontinence (UI).

This type of leakage isn’t an uncommon problem, especially for older women. While roughly 17 percent of American women ages 20 and older suffer from UI, that number skyrockets to 38 percent of women ages 60 and up, or a little over 1 in 3 women.

While there’s nothing you can do about getting older, there are some steps you can take to try to preserve as much of your bladder health as possible…

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Tips for a healthy bladder

1. Don’t wait to go. Trying to hold urine in for too long can weaken your bladder muscles and lead to a urinary infection. Make sure you urinate at least once every 3 to 4 hours.
2. Relax and take your time. If you rush when you urinate, you may not fully empty your bladder, a situation that can lead to infection. You may even want to try what is known as double voiding, where you stand up after urinating, and then sit down again to completely empty your bladder. And women, you need to sit on the toilet seat, since hovering over it may make it hard to relax the muscles around the bladder, which you need to do to fully empty it.
3. Wipe front to back. This step is most important after a bowel movement, but regardless, women should always wipe from front to back to keep gut bacteria from getting into the urethra (urinary tract) and causing infection.
4. Urinate shortly after sex. This goes for women and men since sexual activity can move bacteria from the bowel or vagina to the opening of the urethra.
5. Do Kegel exercises. These pelvic floor muscle exercises can help with bladder help in several ways. They can help hold urine in the bladder, keeping you from leaking urine. And by strengthening the muscles that help empty the bladder, they can help you avoid infection. And guess what? Kegels help men too in numerous ways!
6. Wear cotton underwear and loose-fitting clothes. Wearing loose, cotton clothing helps keep the area around the urethra dry, while wearing tight-fitting pants and nylon underwear can trap moisture and help bacteria grow.
7. Maintain a healthy weight. Overweight people have a higher risk of UI.
8. Exercise regularly. Physical activity can help prevent bladder problems as well as support healthy weight management.
9. Watch what you eat and drink. Some foods and drinks, including sodas, alcohol, artificial sweeteners, spicy foods, citrus fruits and juices and tomato-based foods, can make bladder problems worse. Caffeinated drinks like coffee and tea can also irritate the bladder and increase the frequent or urgent need to urinate.
10. Drink enough fluids (especially water). How much water you need varies based on your size, activity level, health conditions and the climate you live in. A good rule of thumb is to drink enough fluids so you need to urinate every few hours. However, it’s best to discuss your fluid needs with your doctor if you have a pre-existing health condition like kidney failure or heart disease. Remember cranberry juice is great for hydration and for helping keep UTIs away.
11. Avoid constipation. Allowing too much stool to build up in the colon puts pressure on the bladder and keeps it from expanding. You can help prevent constipation by eating more fruits and vegetables, drinking enough water and staying physically active. If you still need help, try natural helpers to make “going” easier.
12. If you smoke, quit. Bladder problems are more common in smokers, and smoking also increases the risk of bladder cancer.
13. Check your medications. Some medications could make bladder leakage more likely, such as medications that help you sleep or relax.

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Supplements to try

If you’re already experiencing mild bladder issues, you may want to try adding these natural supplements to your daily routine:

• Pumpkin seed extract. Research has shown pumpkin seed extract can have a positive effect on bladder symptoms, with one study showing decreased daytime and nighttime frequency and decreased urgency.
• Kohki tea. This sweet tea has high levels of antioxidants and has demonstrated a protective effect on bladder function.
• Phytoestrogens. Some studies have found this natural estrogen compound found in foods like soy, sesame seeds, lentils, oats and berries to be connected with improved pelvic floor muscles.

Source:

15 Tips To Keep Your Bladder Healthy — National Institute on Aging

The post 13 tips to keep you from fretting about wetting appeared first on Easy Health Options®.

Often, we feel uncomfortable discussing this subject with our doctors, and some women can be even more uncomfortable broaching the subject with female friends or family members.

But if you’re at this life stage, you may already be noticing some changes that you’d like to have a better understanding of.

And if you’re not there yet, hopefully, we will dispel some misconceptions and make you less fearful of what is to come.

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What waning hormones do to your vagina

Before we talk about solutions to vaginal changes caused by menopause, let’s make sure we have our terminology straight.

Often, the word “vagina” is used to include the vulva, but this is not anatomically correct. The vulva is a different organ and plays different roles than the vagina in women’s health.

We’re focusing here on the vagina, the muscular tube that goes from the external genitalia (the vulva), up past the cervix, to the uterus.

Now, onto those changes…

As menopause begins, estrogen levels drop, and progesterone is no longer produced at all. Initially, women may only experience mild dryness, but this is the first sign of changes that will progress during menopause and postmenopause.

The medical term for these changes is vaginal atrophy and includes:

• Fewer vaginal secretions, causing a feeling of dryness
• Cells on the vaginal surface do not grow as quickly, leading to a thinned vaginal lining
• Changes to the connective tissue around the vagina make it less elastic and narrower
• Fewer blood vessels around the vagina, causing reduced blood flow to the area
• A shift in the acidic pH of the vagina, leading to an increased risk of vaginal infections

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Not everyone’s symptoms are the same

Not every woman will notice bothersome symptoms as she goes through menopause.

For example, vaginal dryness may cause pain and discomfort during sex, but it may not be that much of a bother if a woman is not sexually active.

If a woman is sexually active, regular sexual activity can reduce vaginal atrophy by stimulating blood flow to the vagina, which promotes healthy vaginal tissue.

On the other hand, it’s good to be aware that other organs close to the vagina, such as the bladder and urethra (the tube that lets urine leave your body), are affected by the hormonal changes of menopause.

Some women may experience recurring urinary tract infections (UTIs), which can cause pain (including pain to the side of the body) and irritation.

Safe solutions and cautions

The good news is that dryness, irritation or pain during sex are easily managed for most.

Vaginal moisturizers may reduce dryness, and lubricants may reduce pain during sex. There are products designed primarily to alleviate dryness for your general comfort, as well as for intimacy.

Many of these products are readily available online or over the counter at your local pharmacy or supermarket. But when choosing one that’s right for you, the North American Menopause Society recommends water-soluble products. The oil in some products can lead to irritation.

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Another option is vaginal estrogen. It will treat dryness and pain, and it can also reduce the likelihood of recurring UTIs. It’s usually inserted using an applicator, two to three times a week.

It’s generally considered safe; however, anyone with a history of breast cancer or increased risk due to family history should definitely consult with their doctor first and consider other options.

Newer treatments also include non-hormonal drugs. Your gynecologist could discuss the pros and cons of such daily dose pills. But like most drugs, they also carry risks: an albeit small, but increased risk for cancer of the lining of the uterus.

There are some natural options…

Some studies support supplementing with omega-3s, like those found in fish or krill oil, to improve vaginal dryness and atrophy. Of course, consistent and regular supplementation is necessary to achieve the best results.

One study also found that supplementing vitamin D improved vaginal health outcomes in postmenopausal women.

A final word of caution from The North American Menopause Society:

“ … those women who do experience vulvovaginal symptoms (dryness, irritation, burning, itchiness, pain) should not automatically assume that reduced estrogen levels are the reason for these symptoms, as there are other possible causes.”

Never play “armchair doctor.” If a symptom is unusual, see your doctor to figure out what’s really going on.

Sources:

Experts Reveal What Happens to Your Vagina When You Get Older — Science Alert

Estrogen (Vaginal Route) — Clinic

The Effect of Omega 3 Fatty Acids on Atrophic Vaginitis in Breast Cancer Survivors — Ohio State University

Effect of Vitamin D Supplement on Vulvovaginal Atrophy of the Menopause — Nutrients

The post Everything about ‘down there’ changes you were afraid to ask appeared first on Easy Health Options®.

And based on some research I’ve been doing, I’ve requested a few additional blood tests, specifically related to my thyroid levels.

I’ve discovered that about one woman in five over the age of 60 — that’s a full 20 percent of us — have some sort of thyroid problem.

And, if you’re over 75, whether male or female, you have that same 20 percent chance of having hypothyroidism, or low levels of thyroid hormones.

In women, hypothyroidism is often misdiagnosed as either depression or menopausal symptoms.

But there’s one symptom I’ve just learned about, and it’s the one that’s finally made me ask for those additional blood tests. Once you hear about it, you might want to get tested, too…

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Signs of low thyroid levels

Your thyroid regulates a lot in your body. And I do mean a lot.

It regulates the production of energy throughout your body. That includes your heart, brain, skin and bowels. It also regulates body temperature.

Clearly, a lot can go wrong if your thyroid isn’t working correctly.

Yet the symptoms of low thyroid hormones are often mistaken for other complaints, especially in post-menopausal women, who are more likely to have hypothyroidism, as mentioned above.

These symptoms include depression, fatigue, constipation, unexplained weight gain, “brain fog,” and feeling cold all the time.

But it’s your feet that might give you your first sign that something is wrong with your thyroid.

What hypothyroidism does to your feet

If you have three or more of the following symptoms, it’s worth getting your thyroid levels checked.

• Dry, flaky, cracked feet (especially the heels) with calluses
• Itchy feet
• Cold feet
• Swollen feet
• Foot pain and cramping
• Foot infections
• Smelly feet
• Yellow soles
• Toenail changes

Getting the right tests for hypothyroidism

There are two different thyroid tests available, and it’s important that you get both.

Most doctors will order a test of your TSH levels if they suspect a thyroid issue.

But a TSH test only tells you how well your pituitary gland is “talking” to your thyroid, telling it when more of the thyroid hormone T4 is needed.

It doesn’t measure actual levels of T4.

There are blood tests available that give a more complete picture of how well the thyroid is producing T4, how well that T4 is being converted to T3 (which does the “heavy” work) and whether there are anti-thyroid antibodies present.

To get a complete, accurate picture, you’ll want the test that measures your T4 levels.

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How you can keep your thyroid healthy

Research shows that exposure to BPA and phthalates cause low thyroid hormone levels. You’ll want to avoid canned foods; the linings of most cans contain BPA. And read product labels carefully to check for these chemicals.

Eating foods high in B vitamins, selenium, iodine, vitamin D and zinc will support a healthy thyroid. Here’s a guide to foods that are rich in these thyroid-supporting nutrients, as well as four foods you should do your best to avoid.

Step out with a healthier thyroid — your feet will thank you!

Sources:

Are Your Feet Warning You of a Thyroid Problem? — Care Plus

10 your feet are warning you about a thyroid problem — Hypothyroid Mom

The post Is your thyroid OK? Check your feet appeared first on Easy Health Options®.

Our bodies need cholesterol the way they need fiber, protein and a host of vitamins and minerals.

For the longest time, though, cholesterol was demonized by flawed science and more recently by Big Pharma, who wants you to depend on toxic statins to be sure your cholesterol levels stay in check.

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How we got fooled

The Seven Countries Study, begun in 1956 and published in 1978, presented incomplete data to the American public, convincing us that we would all die of heart attacks if we didn’t keep our cholesterol levels down.

The Sugar Research Foundation also played a deceitful role in getting us to stop eating cholesterol-rich foods in favor of processed carbs.

All of this misinformation opened the door for the first cholesterol-lowering statin drug to be marketed in September 1987.

Lipitor, the most commonly used statin drug, has brought pharmaceutical company Pfizer almost $150 million in revenue since it came on market in 1996.

Clearly, there isn’t much motivation for Pfizer to publicize the many side effects of Lipitor and other statins.

Wreaking havoc on the entire body

The list of bad things that statins can do to you is almost unbelievable:

• They interfere with the production of Coenzyme Q10, which supports the immune and nervous systems and protects heart muscle
• They increase insulin resistance and the risk of developing diabetes
• They can induce mitochondrial dysfunction
• They increase risk for ALS and Parkinson’s disease, as well as prostate and breast cancer
• They can cause liver damage by triggering overproduction of digestive enzymes

With natural alternatives that have been proven as effective or even more effective, why subject yourself to these risks? For starters, olive oil, nuts and bergamot extract are naturals at regulating cholesterol.

But there’s a vitamin you’ve probably not heard that much about that can safely lower “bad” LDL cholesterol without impacting CoQ10 levels or causing bodily harm.

In fact, lowering cholesterol is just one of its health benefits.

Pantothenic acid: the lesser-known B vitamin

Pantothenic acid, also known as vitamin B5, is just as important as anemia-fighting B12, heart-healthy (and brain-protective) niacin (B3) or B2 (riboflavin), which supports adrenal health. Yet we don’t hear as much about it.

In a 2011 study, researchers at the Princeton Longevity Center in New Jersey found that supplementing with pantethine, a derivative of vitamin B5, reduced both total and LDL cholesterol in people with low to moderate risk of heart disease.

As far back as 1984, animal studies showed that pantethine supplements reduced plasma total cholesterol levels by 64.7% compared to animals not receiving pantethine.

Vitamin B5 is also necessary to:

• create red blood cells
• maintain a healthy digestive tract
• process other vitamins, particularly riboflavin
• make sex-and stress-related hormones in the adrenal gland

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How to get enough B5

Foods that are rich in vitamin B5 include:

• Broccoli
• White and sweet potatoes
• Whole-grain cereals
• Mushrooms
• Nuts
• Beans
• Lentils
• Meats
• Poultry
• Dairy
• Eggs

The recommended daily amount of vitamin B5 is 5 mg. Symptoms of deficiency include:

• Headache
• Fatigue
• Irritability
• Impaired muscle coordination
• Gastrointestinal problems

Sources:

1. Pantethine, a derivative of vitamin B(5) used as a nutritional supplement, favorably alters low-density lipoprotein cholesterol metabolism in low- to moderate-cardiovascular risk North American subjects: a triple-blinded placebo and diet-controlled investigation — Nutrition Research
2. Pantethine reduces plasma cholesterol and the severity of arterial lesions in experimental hypercholesterolemic rabbits — Atherosclerosis
3. What is Vitamin B5 (Pantothenic Acid)? — LiveScience.com
4. The Grave Dangers of Statin Drugs—and the Surprising Benefits of Cholesterol — Alliance for Natural Health – USA
5. Cholesterol-Lowering Industry Still Worth More Than $19 Billion and Increasing — StatinNation.net

The post The forgotten B vitamin that manages cholesterol appeared first on Easy Health Options®.

There’s a reason some people would ask.

For years, drug companies and even doctors have pushed the idea that taking vitamins and other supplements is a waste of time and money. Your own doctor may have scoffed at the notion that supplements can have an impact on your health.

One doctor memorably told me that all supplements do is create expensive urine.

But I knew better…

Time and again, research has proven supplement skeptics wrong. I’ve seen it, read it, dug through it — at first because of my family history of heart problems.  

But I kept at it because I saw proof that prevention is the best medicine — and that it is the expensive drugs and treatments forced on us after we’re sick that are a waste of money.

And now there’s vindication of all of that…

A report released by the Council for Responsible Nutrition (CRN) reveals that not only could many medical events related to chronic conditions be avoided in the first place — but billions of dollars in U.S. healthcare costs could be slashed… including what comes out of your wallet, thanks to supplements.

The role of supplements in preventive care: A “no-brainer”

The U.S. Centers for Disease Control and Prevention (CDC) notes that more than 75 percent of healthcare spending in the U.S. is for people with chronic conditions. These diseases also cost the country more than $260 billion a year in lost workforce productivity.

Meanwhile, the U.S. currently invests less than three percent of total healthcare expenditures on preventive care.

But according to Dr. Andrea Wong, senior VP of scientific and regulatory affairs at CRN, “A steadily growing body of clinical research shows investing in preventive care through supplementation helps Americans avoid chronic conditions.”

Wong adds, “This strategy is what we call a no-brainer.”

According to the Supplements to Savings report, supplement use already captures $59 billion in healthcare cost savings. However, if specific dietary supplement ingredients were more widely used, it could potentially save hundreds of billions more.

“This report is a wake-up call to American healthcare policymakers,” says Michael Meirovitz, CRN’s director of government relations. “We must shift our public policy and healthcare spending priorities so American taxpayers can have better health — and pay less for it.”

Better health for less: Here’s the proof

The report reviewed the evidence on a handful of dietary supplements among people at high risk for certain conditions — and concluded: Supplementing can reduce direct and indirect medical costs from several chronic conditions.

In other words, supplementing has enough of a health impact that it cuts down on visits to physicians’ offices, hospitals, ERs, procedures, treatments and prescription medications, as well.

Here’s what they found, specifically…

Vitamin D and Calcium: A preventive regimen of calcium and vitamin D in populations at high risk of osteoporosis could prevent 361,507 avoidable medical events. This amounts to yearly net savings of $179.32 billion, with an additional $155.41 billion in savings estimated to occur among high-risk Americans already taking these supplements.

Probiotics: If the high-risk population for irritable bowel syndrome took preventive levels of probiotics, over 397 million hours of missed work would be prevented. That’s yearly savings of $110.22 billion on top of the $94.83 billion taking place among those already taking probiotics.

Vitamins B6, B9 and B12: If those at high risk of cognitive decline supplement these B vitamins at preventive levels, 270,642 avoidable medical events would be prevented. This would result in net savings of $109.93 billion annually. Those at high risk of cognitive decline already supplementing with vitamins B6, B9 and B12 are already generating estimated net savings of $97.64 billion per year.

Vitamin K2, omega-3s, magnesium and dietary fiber: If the high-risk population for coronary artery disease takes these four supplements at a preventive level, it could prevent between 81,236 and 301,539 avoidable medical events. This amounts to yearly net savings of between $13.3 billion and $85.3 billion. Savings of between $12.66 billion and $83.84 billion are estimated to occur in the target population already taking these supplements.

Choline: If the target population for childhood cognitive development disorders were to receive a preventive dose of choline, it would prevent an estimated 57,128 avoidable medical events and result in $1.08 billion in net savings per year. The high-risk population already taking choline is projected to generate annual savings of $1.07 billion.

Lutein and zeaxanthin: If populations at high risk for age-related macular degeneration were to take these two supplements at preventive intake levels, 21,718 avoidable medical events would be prevented, amounting to annual savings of $959.2 million. That’s in addition to the $942.7 million in savings already taking place among those taking lutein and zeaxanthin at recommended dosages.

Healthwise and pennywise: Supplements are effective

Just so you know, the creators of the report did their homework — and not just the math…

To determine the healthcare cost savings, they first had to determine the risk reduction metric for each of the supplements assessed. That meant collecting a comprehensive set of studies representing the “totality of evidence of efficacy” for a given dietary supplement’s effects on the relative risk of specific disease events.

That included:

• A review of the scientific literature related to the given chronic disease and the dietary supplement of interest.
• Identification of a representative set of qualified studies that investigated a causal relationship between supplement intake and the incidence of specific health conditions of interest.
• Weighting and aggregation of the qualified study findings to determine an overall expected impact of dietary supplement intervention on disease event occurrence.

It wouldn’t be a reach to say that this may have been the most comprehensive study to date on the effectiveness of supplements — healthwise and pennywise.

Does this mean we’ll start hearing less from the supplement naysayers? I doubt it…

There’s more money to be made in treating sick people than in keeping them well. And that’s exactly why they’ll keep warning you off supplements.

Sources:

1. CRN Foundation’s New Economic Report Details Billions of Potential Savings in U.S. Health Care Costs — CRN

2. Health Care Cost Savings from the Targeted Use of Dietary Supplements 2022–2030 — CRN

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If you’re one of these men, you know that just about the only answer doctors have is that little blue pill. Yet, taking it leaves you open to side effects from diarrhea and stomach pain to anxiety, depression and even loss of bladder control.

Not exactly a great trade-off…

Luckily, you don’t have to choose between living with ED and living with those unwanted side effects.

In fact, overcoming difficulties with erection could be a simple as changing your diet.

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Erectile dysfunction causes, risks and incidence

But what kicks off ED in the first place? And who is most likely to suffer the issue?

Well, you probably already know that age is a factor.

That’s because, with every decade that passes, your risk of ED goes up another 10 percent. Because of this, men in their 50s have approximately a 50 percent chance of being diagnosed with the condition.

It begins due to blood flow problems — mainly in the small blood vessels of the penis.

This makes sense when you consider that strong blood flow is required to produce a strong erection. So if blood flow is restricted, an erection may not be possible at all.

Of course, other conditions play a role in ED, such as hypertension, which doubles your chances of erection problems.

Additionally, declining levels of testosterone and estrogen dominance in middle age also contribute to the onset of ED.

The ED triangle of diet, fitness and blood pressure

So where does that dietary change that we talked about come in and how can it help?

Well, it’s important to note that fitness has been linked to improved survival in men with high blood pressure. And a super healthy diet that includes fish, oils, nuts and lots of fresh fruits and veggies has been shown to both lower blood pressure and prevents heart attacks.

That diet’s name is the Mediterranean diet.

And this got researchers with the European Society of Cardiology wondering…

If the diet improves blood pressure and better blood pressure improves ED, could the diet itself help men everywhere living with the condition?

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So they recruited 250 men with both high blood pressure and ED. They then delved into their dietary habits and how they were linked with fitness, testosterone levels, blood flow, arterial stiffness and erectile performance.

And without a doubt, men who followed a Mediterranean diet were the winners.

The results showed that following a Med Diet resulted in:

• Higher coronary blood flow reserve
• Enhanced testosterone levels
• Better erectile performance
• Lower arterial stiffness

The diet also improved exercise capacity itself. This demonstrated that men with healthier diets were more likely to stay fit — which also plays its own role in improving ED.

So if you’re ready to fight ED the Mediterranean way, take these tips from the Mayo Clinic:

1. Eat fish at least two times per week.
2. Build your meals around veggies, beans and whole grains.
3. Use olive oil for its healthy fats instead of butter.
4. For dessert, go for fresh fruit.

It’s simply healthy eating for stronger, healthier erections.

Sources:

Mediterranean diet shows promise in men with erectile dysfunction — European Society of Cardiology

Erectile dysfunction statistics 2021 — SingleCare

Sildenafil (Oral Route) — Mayo Clinic

Nutrition and healthy eating — Mayo Clinic

The post The diet that fights erectile dysfunction appeared first on Easy Health Options®.

Starting with what may have led to your “uncomfortable” and embarrassing problem in the first place — and how to remedy it.

When you have the urge to go to the restroom, if you’re first thought is, “Where’s my phone?” because you know it’s going to be a while — then things are not working as they should.

Sit… poop… wipe… flush… and you’re done — all in 5 minutes tops… that’s how it should work.

When you’re doing it right… pooping is quick — clean — and painless.

But if that’s not your experience, you have a problem that needs addressing sooner than later.

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A serious problem

Roughly 63 million people in the U.S. suffer from chronic constipation, resulting in four million doctor visits, over one million hospitalizations and over five million prescriptions written each year.

If you live with constipation, you already know the pain, bloating and straining that result when you’re unable to have a bowel movement.

But if you’re not going regularly — not only is your family frustrated that you take up too much time in the restroom — but you’re putting up with uncomfortable, embarrassing and annoying health problems like…

• Smelly gas
• Bloating
• Stomach aches
• And low energy

The longer you can’t go, the worse it gets. Long-term constipation can lead to…

• Hemorrhoids
• Anal bleeding
• Fecal impaction
• Intestinal bulging
• Leaky gut
• Irritable bowels

And estrogen dominance. The longer waste sits in your colon due to slow bowel transit, the higher your risks from the daily chemicals you’re exposed to. They are easily absorbed into the walls of your colon (instead of exiting your body) where they have an open door to the rest of your body.

Additionally, bowel problems are often inflammatory and can lead to heart problems.

So, let’s get straight to the point — because when you aren’t going #2, you have no time to waste.

Why are you constipated?

There are a whole host of problems that could be behind your chronic constipation.

These include:

1. Lack of physical activity – When you don’t move, neither does your poop.
2. Not drinking enough water – Without enough water in your colon, your poop becomes hard and extremely difficult to pass.
3. A low-fiber diet – Your body needs fiber to sweep the poop out of your colon.
4. Hormone problems – Diabetes, low thyroid and any other health problems that affect your hormones can leave you constipated and in pain.
5. Weak pelvic muscles – If your muscles are weak, you may not have the strength you need to push the poop from your colon.
6. Nerve problems – Neurological conditions like Multiple Sclerosis, Parkinson’s, stroke and more can block the signals to the nerves in your colon, leaving you unable to poop.
7. Medications – The list of pain medicines that can cause constipation is as long as your arm and include painkillers, anti-depressants, prescriptions for high blood pressure, allergy medications, calcium supplements and many, many more.

And, these are just the tip of the iceberg when it comes to things that can cause you to become constipated…

The problem with laxatives

Many people who suffer from chronic constipation turn to laxatives for relief.

But, these can cause more harm than good.

In fact, laxative use can give you everything from stomach pain to severe dehydration, electrolyte and mineral imbalances that can lead to other health problems.

But they can actually cause chronic constipation themselves. That’s because when you rely on laxatives to help you poop, you become dependent on them and then your body can no longer poop naturally.

So, the question now is what can you do to poop again and finally feel better?

You won’t hear eat more fiber or drink more water from me. Because when you can’t poop that’s the last thing you should do!

I’m going to give you the real answers about how to remedy your occasional constipation… discomfort… and other annoying bowel problems…

7 supplements that’ll help you poop like a toddler

The best way to overcome your chronic constipation and get back on the pot regularly is to provide safe, natural support for your colon.

And, there are 7 supplements that can do just that…

1. Ancient aloe – This cactus-like plant helps to naturally stimulate the bowel and soften stool for easier elimination.
2. Inulin – This natural prebiotic found in chicory root helps support the natural production of beneficial bacteria in the colon by providing the intestinal fertilizer needed for healthy gut flora. Inulin is also a natural appetite suppressant that fights fat and diabetes.
3. Potassium – This critical mineral helps keep stool hydrated and moist promoting a healthy transit time from digestive tract to toilet.
4. Cascara sagrada – Used by Native Americans for centuries to help promote bowel contractions and the urge to “go” for normal healthy bowel movements.
5. Senna leaf – This natural colon-balancing herb helps promote normal bowel health and healthy stool consistency for regular, gentle bowel movements.
6. Slippery Elm – This herb is a natural anti-inflammatory that helps regulate anal tissue swelling.
7. Black Walnut hulls – This ancient remedy contains juglone, tannins and natural iodine – which work together to help eliminate harmful organisms from the digestive tract helping to support healthy digestion and regularity.

You can “GO” — without smears… streaks… or double wiping,  going through roll after roll of toilet paper (that stuff’s a valuable commodity, right now!)

But most of all, you’ll feel better. That’s what matters most.

The post How to poop like a toddler (and why you should) appeared first on Easy Health Options®.

But the odds are in my favor if I were making a blind guess.

That’s because approximately one billion people around the world live with chronic high blood pressure.

And according to the renowned Mayo Clinic, if you’re one of them, you’re at significantly increased risk of everything from aneurysm and heart failure to heart attack, stroke, dementia and even hearing loss.

The truth is, high blood pressure leads to a laundry list of health dangers and can even negatively affect your sexual function.

But you’re safe as long as you take your blood pressure medicine, right? Not so fast…

According to research findings from the University of Virginia School of Medicine (UVA), simply taking blood pressure medication long-term could actually damage your kidneys over time…

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The long-term effects of prescription blood pressure drugs

So where does the kidney danger come in when you have high blood pressure or take medication to keep that pressure in the green zone?

Well, according to those UVA researchers, it all comes down to specialized cells in your kidneys called renin cells.

And since it can get a little complicated, let’s walk it through from the beginning…

When your renin cells are working normally, the namesake hormone they produce helps to regulate your blood pressure.

However, when your blood pressure stays up too long, they just can’t keep compensating.

And instead of your renin cells helping with your high blood pressure, your high blood pressure leads to harmful changes in your renin cells, causing them to invade the walls of your kidney’s blood vessels, which become thick and stiff.

Blood no longer flows freely through your kidneys and dialysis becomes a nasty shadow lurking over your health and your future.

The problem is, those blood pressure drugs can instigate the same harmful changes in renin cells that high blood pressure does.

In fact, the UVA researchers found that long-term use of blood pressure drugs, including the widely-used ACE inhibitors, was associated with hardened kidney vessels in both lab mice and humans.

In other words, taking blood pressure medications for an extended period of time can lead to serious kidney damage.

“Our studies show that renin-producing cells are responsible for the damage. We are now focusing on understanding how these cells, which are so important to defend us from drops in blood pressure and maintain our well-being, undergo such transformation and induce kidney damage,” said Maria Luisa Sequeira Lopez MD, of UVA’s Department of Pediatrics and Child Health Research Center.

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Natural help for your blood pressure

So do you chuck your blood pressure meds in the trash in order to save your kidneys?

The researchers say no.

Instead, talk to your doctor about the risks to your kidneys, and whether or not continuing your medication regimen is in your best interest.

Chances are he’ll have another pill, or another pill combination, for you to try, no doubts there.

But if you’ve ever given any credence to the thought of committing to real changes that could turn your health around, this may be the gumption you need.

In addition to eating right and losing weight, stopping smoking and getting a grip on stress, these natural steps have helped others support healthy blood pressure:

• Giving up gluten – For some people, gluten may increase inflammation that can trigger high blood pressure problems.
• Eating more yogurt – Findings from a study conducted by findings by the University of Maine and the University of South Australia showed for people with elevated blood pressure, even small amounts of yogurt were associated with lower blood pressure.
• Getting regular exercise – Time and again, exercise has been shown to be the most effective tool to lower blood pressure.
• Increasing fiber intake – Multiple studies have shown that eating more fiber can help lower blood pressure.
• Practicing self-care – Taking time to care for yourself can help reduce stress and relax the nerves that affect your arterial wall muscles.
• Grab some supplement support – These four blood-pressure supporting supplements have a lot of research behind their reputation for promoting naturally healthy blood pressure.

Sources:

Long-term use of blood pressure drugs may cause kidney damage, study suggests — ScienceDaily

High blood pressure dangers: Hypertension’s effects on your body — Mayo Clinic

The post Are these blood pressure drugs damaging your kidneys? appeared first on Easy Health Options®.

But while more research is helping to slowly educate healthcare providers, most still don’t know much about it and consider it a digestive issue associated with mild pain.

And while they aren’t wrong…

Leaky gut is more than just lower abdominal pain.

It can negatively impact your health and worsen over the years, especially if you aren’t able to slow, stop or reverse the damage that starts in your gut and spreads throughout your entire body.

Your gut’s barrier and what it does

Inside each of us is an extensive and elaborate intestinal lining that averages 10 to 16 feet long (a typical basketball hoop is 10 feet tall) and covers 4,000 square feet of surface area.

When working properly, that 4,000 square feet of surface area forms a tight, saran wrap-like barrier that helps control what enters the bloodstream. Like a highly regulated security team, it lets in nutrients so they may be absorbed (90 percent of absorption happens in the small intestine) while keeping pathogens, toxins, and undigested foods out.  

But what happens when the gut lining gets damaged?

Over time, the gut barrier eventually weakens, increasing the intestinal permeability, which allows that long list of things that shouldn’t enter your bloodstream to do so. This is known as leaky gut — a condition that may play a role in many chronic illnesses.  

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How leaky gut attacks the body

When this happens, inflammation starts occurring in your small intestine, making it highly irritable along the lower abdominals.

At first, a person suffering from leaky gut may experience a range of symptoms from diarrhea to constipation, bloating, skin problems, joint pain, headaches and even confusion.

But as the inflammation further wears down the intestinal permeability, it’s able to spread throughout the body, triggering the immune system to respond, attacking both the foreign invaders and you.

The result? A wide range of symptoms that can drag health down, lead to food allergies, intolerances and sensitivities, as well as autoimmune conditions. And because the symptoms and these types of conditions are so varied, often mimicking other illnesses, it can take years to get a diagnosis from a physician.

Here are some specific conditions that leaky gut may cause, influence or worsen…

Celiac disease: In someone with celiac disease, eating foods containing gluten, a wheat protein, causes inflammation in the gut that leads to intestinal damage and nutritional malabsorption. Researchers believe compounds in gluten damage and increase the permeability of the gut lining. It is thought that exposure to gluten upregulates zonulin, a novel protein known to open normally tight junctions in the gut lining. About 2.5 million Americans are estimated to have undiagnosed celiac disease.

Gluten intolerance: Of conditions related to leaky gut, gluten intolerance or “sensitivity” may be the hardest to diagnose, mainly because many physicians do not believe gluten is a problem outside of celiac disease. But according to research in the journal Gut, these patients show signs of both a weakened intestinal barrier and a body-wide inflammatory response. It is also referred to as non-celiac wheat sensitivity.

Chronic fatigue syndrome: A study from Cornell University separated people into two groups, one group with chronic fatigue and the other group as the healthy control. After testing their blood and stool samples, researchers found those with chronic fatigue had less diversity and more bad bacteria in the gut than the healthy controls.

Researchers from another study observed how pathogens that entered the blood stream through the leaky gut caused inflammation along the right hemisphere of the brain, which is connected to fatigue and impaired cognition. This is an example of the gut/brain axis—the connection between the brain and the gut (also known as the second brain).

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Multiple sclerosis: Research from Lund University in Sweden found a link between increased permeability of the intestines and MS, including high levels of inflammation along the gut lining which signaled the immune system to release T-cells that they observed attacking the myelin coating of the nerve cells in the brain and spinal cord.

This list of conditions associated with leaky gut is long and also includes:

• Irritable bowel disease
• Irritable bowel syndrome
• Allergies (including food and seasonal)
• Asthma
• Metabolic disorders, including obesity
• Rheumatoid arthritis

The good and bad news about leaky gut

Getting help for leaky gut is an uphill battle. Though much research associates leaky gut with a number of conditions, doctors prefer to consider it only a symptom.

The biggest obstacle to treating leaky gut may tie back to the lack of nutritional education physicians receive in medical school and a lack of understanding of how ultra-processed foods, additives, medications and toxins affect the gut lining and ultimately the immune system.

In the meantime, what can you do if you believe your digestive symptoms stem from leaky gut? Or to avoid intestinal permeability?

Start by eliminating obvious food triggers, like refined sugar, dairy products and processed meats.

Keep a food diary to help determine what and when your symptoms are triggered.

Lean towards a clean, organic whole-food diet that includes omega-3s, vegetables, fruits, protein and gluten-free grains, like brown rice, quinoa, millet, buckwheat and sprouted grains.

Altered gut microbiota is a major factor that affects gut barrier integrity. Keeping the microbiome balanced requires probiotics and prebiotics.

Sources:

What’s the Length of Your Small and Large Intestines? – Healthline.com

Digestion: How long does it take? – Mayoclinic.org

Leaky gut: What is it, and what does it mean for you? – Health.Harvard.edu

Physiology, Gastrointestinal – Pubmed.gov

20 Things You Might Not Know About Celiac Disease – Celiac Disease Foundation

Intestinal Barrier Dysfunction Develops at the Onset of Experimental Autoimmune Encephalomyelitis, and Can Be Induced by Adoptive Transfer of Auto-Reactive T Cells – journals.plos.org

Neuroinflammation in Patients with Chronic Fatigue Syndrome/Myalgic Encephalomyelitis: An ¹¹C-(R)-PK11195 PET Study – Journal of Nuclear Medicine

Chronic fatigue syndrome linked to imbalanced microbiome – ScienceDaily.com

Study finds brain abnormalities in chronic fatigue patients – Med.stanford.edu

A Viewpoint on the Leaky Gut Syndrome to Treat Allergic Asthma: A Novel Opinion – Pubmed.gov

The gut-brain barrier in major depression: intestinal mucosal dysfunction with an increased translocation of LPS from gram negative enterobacteria (leaky gut) plays a role in the inflammatory pathophysiology of depression – pubmed.gov

Chronic exposure to Low dose bacterial lipopolysaccharide inhibits leptin signaling in vagal afferent neurons – Pubmed.gov

Hypothalamic Inflammation: Marker or Mechanism of Obesity Pathogenesis? – American Diabetes Association

Gut Bacteria May Hold Clues to Chronic Fatigue – Webmd.com

Gut Microbes May Be Key to Solving Food Allergies – ScientificAmerican.com

Non-Celiac Wheat Sensitivity is Real and Linked to Leaky Gut, Study Says — Health

The post What is Leaky Gut? appeared first on Easy Health Options®.

If you delay, it can mean the difference between life and death.

In fact, the longer you wait to get treatment after heart attack symptoms start, the more damage can occur to the heart muscle — according to research published in Circulation: Cardiovascular Interventions.

The most common heart attack is caused by a complete coronary artery blockage called ST-elevation myocardial infarction (STEMI). STEMI patients are most often treated with PCI, which is a stent inserted into the narrowed heart artery that remains open. This procedure involves an inflated balloon which clears the obstruction and restores blood flow — ultimately saving lives.

Researchers sought to learn more about how time can affect the procedure’s success, and here’s what they found…

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Timing is everything when it comes to heart attack

How well a patient does after their heart attack has all to do with two critical factors that both have to do with time: the first is before the patient arrives to the hospital after symptoms start (symptom-to-balloon time), and secondly, the time from hospital arrival to PCI (door to balloon time).

The study author, Gregg W. Stone, M.D., director of academic affairs at Mount Sinai Heart Health System in New York City stated, “We focused on heart attack size, or damage, with both time measures and found symptom-to-balloon time was by far the most important.”

This finding emphasizes the importance of early detection and taking quick action.  Stone and colleagues discovered this by analyzing the data from 10 randomized controlled trials from 2002-2011, which followed more than 3,100 STEMI patients enrolled after PCI. 

After PCI, the patients’ hearts were assessed within 3-12 days to measure the size of the heart attack.  Some studies including additional measures such as TIMI flow (measuring coronary artery blood flow), and ejection fraction (measuring a percentage of blood the heart can pump with each contraction). All patients were followed up for a minimum of 6 months with a median follow-up of 341 days after PCI.

Heart Saving Clinical Findings

• Symptom-to-balloon time was more strongly associated with heart attack size and patients’ clinical health after a heart attack than door-to-balloon time.
• The median symptom-to-balloon time was 185 minutes. The median door-to-balloon time was 46 minutes.
• Symptom-to-balloon time represented approximately 80 percent of the total time from symptom onset to treatment of the artery.
• The size of the heart attack increased with longer symptom-to-balloon times, whereas longer door-to-balloon times were not notably related to heart attack size.
• Older age, female sex, arterial hypertension, diabetes and left circumflex artery as the culprit vessel, were associated with longer symptom-to-balloon time.
• For every 60-minute delay in symptom-to-balloon time, the one-year rate of death or hospitalization for heart failure was increased by 11 percent. In contrast, there was no relationship between delays in door-to-balloon time and these clinical results.

These clinical findings suggest the focus should be to shorten the delays from symptom onset to arrival at hospitals that can perform PCI.

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Don’t wait to check out heart attack symptoms

During the peak of the COVID-19 pandemic, hospitals nationwide reported people were delaying or avoiding critical care and were not coming in for heart attack and stroke symptoms. These new findings emphasize the importance of calling 911 at the first sign of a heart attack or stroke.  Getting quick treatment can save a life. 

Don’t wait! Call 911 if you experience the following:

• Breaking out in a cold sweat, nausea or lightheadedness
• Shortness of breath with or without chest discomfort
• Pain or discomfort in one or both arms, back, neck, jaw, or stomach
• Chest discomfort (a few minutes or longer, or fullness and/or pain)

Sources:

Acting quickly after heart attack symptoms start can be a heart saver – EurekAlert!

Warning signs of a heart attack – Heart.org

The post Fast action after these heart attack symptoms can save your life appeared first on Easy Health Options®.

Make your blood vessels young again

Analyzing the bloodwork of patients who had suffered heart attacks revealed a common problem — low levels of vitamin D.

Yet, no one knew what the link was between heart problems and the “sunshine vitamin” since vitamin D3 is normally associated with bone health.

It took Ohio University scientists and their state-of-the-art nanosensors to connect the dots. The sensors, which are about 1,000 times thinner than a human hair, were used to discover exactly how vitamin D3 effects the endothelial cells that line your heart and blood vessels.

And the results will make you want to bask in the sun.

Not only does vitamin D3 increase the level of nitric oxide in your blood to help support healthy blood flow and blood pressure, it also protects against oxidative stress in your cardiovascular system (damage caused by free radicals that accelerates the age of your cells).

Put simply, D3 can help turn back the clock and keep your veins, arteries and heart young.

So, getting a theraputic dose of 5,000 IU of D3 can help save your heart… in addition to all the other amazing benefits it provides!

The post The vitamin that can help save your heart appeared first on Easy Health Options®.

That’s because, most of the time, it has no obvious symptoms to tell you that something is wrong. Or, the signs and symptoms are there, but they’re mistaken for symptoms of other conditions.

But scientists are finding out that, for many people, it’s even more dangerous than that. Hypertension sneaks in like a thief in the night, literally, and causes deadly heart disease and stroke for its unsuspecting victims.

Here’s what you need to know, and how you can avoid being the next victim.

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When high blood pressure strikes at night

Normally, blood pressure follows a daily rhythm. It rises higher during the day and falls at night when we sleep.

As we age, however, we may develop a blood pressure pattern called non-dipping. Non-dipping blood pressure tends to remain high overnight.

People ages 55 and older who already have high blood pressure are more prone to non-dipping, also known as nocturnal hypertension.

“Nighttime blood pressure is increasingly being recognized as a predictor of cardiovascular risk,” said Dr. Kazuomi Kario. a professor of cardiovascular medicine at Jichi Medical University in Tochigi, Japan.

Dr. Kario was the lead author of the Japan Ambulatory Blood Pressure Monitoring Prospective (JAMP) study, conducted between 2009 and 2017.

The study measured daytime and nighttime blood pressure levels for 6,359 patients from all over Japan. Overnight levels were measured using an at-home, wearable monitor.

Based on follow-ups over the course of the eight-year study, the researchers found that people whose overnight systolic blood pressure (the top number) was 20 mm Hg above their daytime systolic reading had a significantly higher risk of cardiovascular disease and heart failure.

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How you can avoid nocturnal hypertension

According to Dr. Kario, one explanation for nocturnal hypertension is that it allows the kidneys to fully excrete excess sodium.

“Usually,” he says, “high daytime blood pressure is enough to excrete the sodium. However, in the subjects with increased circulating blood volume (due to increased salt intake and salt sensitivity), blood pressure needs to increase not only during daytime but also nighttime to excrete the sodium from the body. This is the compensated mechanism, but it’s harmful to the heart.”

If you’ve already been diagnosed with high blood pressure, you’re hopefully already being careful about your salt intake. But even if you haven’t, it appears that one really good preventive measure is to start to pay attention to your sodium intake before you get diagnosed.

The timing of your blood pressure medication is another thing that could make a difference…

People tend to take blood pressure medications early in the day for a number of reasons. For starters, blood pressure tends to be higher in the morning, plus it’s just easier to remember to take a pill first thing in the morning. Also, since many medications cause more frequent urination, people may prefer to take them early in the day.

But research published in the European Heart Journal in October suggests that you should consider switching to taking those blood pressure meds in the evening.

In this study, researchers assigned 19,084 patients with high blood pressure to two groups: those who took medication in the morning, and those who took it at bedtime.

The researchers found that those who took bedtime medication had better blood pressure and less risk of illness or death due to heart and blood vessel disease.

For a great overview of other things you can do to keep your blood pressure healthy (including how to cut back on sodium) take a look at this article by my colleague Tracey Ingram: How to DASH your risk for high BP, cholesterol, heart disease and more.

Sources:

Abnormal blood pressure levels while sleeping increase risk of heart disease, stroke — Eureka Alert

How Nighttime Blood Pressure May Be More Important Than Daytime Readings — Healthline

Why Taking Blood Pressure Meds at Bedtime May Be More Effective — Healthline

 Bedtime hypertension treatment improves cardiovascular risk reduction: the Hygia Chronotherapy Trial — European Heart Journal

Stroke prognosis and abnormal nocturnal blood pressure falls in older hypertensives — Hypertension

The post The real silent killer: Nocturnal hypertension appeared first on Easy Health Options®.

But once you’ve got that good bacteria in there, you have to feed it the right things to get it to stick around — and that’s where pears come in…

Pears contain soluble and insoluble fiber, both of which are crucial for good gut health. But soluble fiber (also known as prebiotics) is particularly important since it feeds your healthy gut bacteria.

One medium-sized pear contains 6 grams of fiber. That’s about 22 to 24 percent of your RDA of fiber… which is impressive. And once this fiber gets into your gut, it can improve your health in serious ways…

In fact, research shows that increasing your pear intake can improve your gut health, blood pressure, blood sugar and more.

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Pears are a favorite food source for probiotic bacteria

A study from researchers at North Dakota State University shows that natural compounds in pears are a favorite food source for friendly (probiotic) bacteria in the digestive tract. And when those little organisms are well-fed, they can help keep your blood sugar and blood pressure at a healthy level.

Plus, when good bacteria are nourished and satisfied, they multiply. That can reduce the chances of a problematic bacterium like Helicobacter pylori overgrowing and causing ulcers, stomach pain, and even increasing your cancer risk.

“Bacteria is often perceived as something that causes diseases; however, the body is full of bacteria that are mostly good,” says researcher Kalidas Shetty. “It’s exciting to explore the potential that pears can have to balance beneficial bacterial activity in the digestive process, as gut health helps support overall health of the body.”

Research also indicates that pears have natural chemical antioxidants and phenolics that interact with the body’s enzymes to improve how the body handles sugar.

They can also help lower the high blood pressure that often coexists with diabetes. The antioxidants in pears have been shown to make heart tissue more pliable and balance cholesterol levels, making these tasty fruits especially heart-healthy.

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Reap these benefits from pears and other sources

Most of a pear’s fiber is in its skin. So, if you want to reap this fruit’s gut benefits, don’t peel it. Since you’re eating the skin, buying organic pears will be extra important so you can keep your pesticide intake down… especially, since pears consistently land on the Environmental Working Group’s Dirty Dozen.

There are plenty of ways to add more pears to your diet. I like to add them to my oatmeal, salads, smoothies and more. I also think pears make the perfect snack with a few slices of grass-fed cheese or a handful of almonds.

Not a fan of pears? Don’t fret. Berries, like blueberries, strawberries, blackberries and raspberries, also pack the double whammy of soluble and insoluble fiber. You may just need to eat more of them since they are so small.

Sources:

1. 9 Health and Nutrition Benefits of Pears — Healthline.
2. What to know about pears — Medical News Today.
3. Systematic Review of Pears and Health — Nutrition Today.
4. New research investigates potential probiotic benefits of pear-enriched diet — Outlook India.

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