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

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

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

Here are the details…

Pioneering new cancer treatment pathways

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

But its real claim to fame is its anticancer potential…

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

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

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

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

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

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

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

Guava’s secret: Powerful nutrition

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

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

Known cancer-fighting nutrients found in guava include:

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

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

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

Sources:

Guava’s secret molecule could fight liver cancer – ScienceDaily

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

Guava: A potent anticancer fruit—ADMAC Oncology

Liver Cancer – Cleveland Clinic

The post Guava’s secret liver cancer-fighting molecule appeared first on Easy Health Options®.

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

I’m getting hungry just thinking about it!

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

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

So what is it?

Dark chocolate and olive oil, that’s what.

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

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

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Olive oil and chocolate protect your heart

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

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

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

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

And dark chocolate combined with EVOO came out on top.

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

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

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

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Embracing EVOO-infused chocolate

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

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

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

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

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

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

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

The post How olive oil and chocolate keep your arteries clear appeared first on Easy Health Options®.

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

You start getting mail offers from AARP to join up…

And your doctor starts bugging you about getting a colonoscopy.

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

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

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

A worthless screening tool?

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

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

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

And the findings were not what they expected…

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

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

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

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

Why the less-than-stellar results?

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

So why the disappointing findings from the large NordICC trial?

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

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

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

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

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

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

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

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

Sources:

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

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

Key statistics for colorectal cancer — American Cancer Society

The colonoscopy: A historical timeline — Gastroenterology Health Partners

The post Why colonoscopies may be less effective than we thought appeared first on Easy Health Options®.

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

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

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

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

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Infectious processes can trigger heart attack cascade

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

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

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

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

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

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

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A missing step for heart protection

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

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

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

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

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

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

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

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

Sources:

Heart attacks may actually be infectious — Science Daily

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

The post Newly discovered cause of heart attack hides in plaque appeared first on Easy Health Options®.

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

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

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

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

Here’s what they found…

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The secret’s in the phenolic compounds and fiber

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

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

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

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

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

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

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

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

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A local source of phenols and fiber

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

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

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

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

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

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

Sources:

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

The post The Amazonian fruit ‘prescription’ that tames blood sugar appeared first on Easy Health Options®.

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

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

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

Magnesium could help inhibit colorectal cancer

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

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

But the findings from the current study were especially fascinating…

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

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

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

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

Here’s why that’s significant…

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

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

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

The right magnesium

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

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

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

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

Sources:

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

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

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

The post Magnesium: An inexpensive defense against colorectal cancer appeared first on Easy Health Options®.

If you haven’t, let me share a little about its appeal…

First off, it’s not just a drink. Some call it an experience — one that should probably be kept to a minimum, as it involves sugar, a variety of flavors and toppings.

But what really defines this drink sensation is the boba — chewy tapioca pearls swimming in your drink.

That means you can simultaneously sip your tasty tea and enjoy the “mastication pleasure” of smooth, soft beads bouncing around your mouth until you “pop” them, taking this sensory experience to the next level: chewy sweetness.

But as I mentioned, it’s not the healthiest of drinks, as most fad foods aren’t. But what if you could add beads or pearls to your drink that did more than give your mouth something tasty to chew on?

Like tiny green tea beads that trap fat and melt away pounds …

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Fat-absorbing microbeads without the nasty side effects

The quest for a magic weight loss pill is still alive and well.

However, today’s popular GLP-1 agonists, gastric bypass, and the gut-wrenching Olestra chips of the 90s, prove the journey to prevent dietary fat absorption is fraught with adverse side effects.

But there’s an interesting idea on the horizon…

A team of researchers led by Yue Wu, a graduate student at Sichuan University, was inspired to target the same sort of fat absorption without the negative side effects. “We want to develop something that works with how people normally eat and live,” Wu says.

They started by creating tiny plant-based spheres spontaneously formed through a series of chemical bonds between green tea polyphenols and vitamin E. These structures can form chemical tethers to fat droplets, serving as the “fat-binding core” of the microbeads.

The researchers then coated the spheres in a natural polymer derived from seaweed to protect them from the stomach’s acidic environment. Once ingested, the protective coating expands in response to the acidic pH as the beads travel towards the intestine. There, the green tea polyphenols and vitamin E compounds bind to and trap partially digested fats, which are ultimately eliminated.

Next, they tested the weight-loss treatment in rats…

The researchers divided the rats into three groups: those fed a diet of 60 percent fat with microbeads, those fed the same high-fat diet without microbeads, and those fed a normal diet of 10 percent fat. All the rats were fed these diets for 30 days.

The results were astounding. Rats fed the high-fat diet with microbeads lost 17 percent of their total body weight, while rats in the other groups didn’t lose weight at all.

Additionally, rats on the high-fat microbead diet exhibited reduced adipose tissue and less liver damage compared to those on the other two diets. They also excreted more fat in their feces compared to rats not given microbeads, and the extra fat had no apparent ill effects on their health.

Then, when comparing rats on the high-fat microbead diet with rats treated with orlistat, the researchers observed that the high-fat microbead rats showed similar intestinal fat excretion without the gastrointestinal side effects observed in the orlistat-treated rats.

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Safe weight loss inspired by boba tea

These preliminary results look promising…

The researchers say this microbead approach to weight loss may be safer and more accessible than surgery or pharmaceuticals.

“Losing weight can help some people prevent long-term health issues like diabetes and heart disease,” Wu says. “Our microbeads work directly in the gut to block fat absorption in a noninvasive and gentle way.”

The microbeads are nearly flavorless, and the researchers believe they can easily be integrated into people’s diets: for example, as small tapioca- or boba-sized balls added to desserts and bubble teas.

Wu and her team are collaborating with a biotechnology company to produce the plant-based beads using food-grade, FDA-approved ingredients.

The researchers have also initiated a human clinical trial in collaboration with the West China Hospital of Sichuan University.

“This represents a major step toward clinical translation of our polyphenol-based microbeads, following our foundational results,” Wu says. “We have officially enrolled 26 participants in our investigator-initiated trial, and we anticipate that preliminary data may become available within the next year.”

So if you’ve been waiting to jump on the bubble tea trend, you may be in luck, especially if the next generation can boast safe weight loss along with that “mastication pleasure!”

Source:

1. Tiny green tea beads trap fat and melt away pounds without side effects — ScienceDaily

The post Green tea beads: The next big thing in weight loss appeared first on Easy Health Options®.

It produces several hormones like thymulin and thymosin, which regulate immune cell production. It also synthesizes hormones such as insulin and melatonin.

But its central function is to produce and release powerful immune cells to help fight infection and disease.

Most experts believed, however, that the thymus’ contributions occurred in the womb and didn’t extend into adulthood.

But investigators have found that theory was wrong.

In fact, they believe the thymus may hold the secret to a lifetime of good health, thanks to a specialized kind of cell they hope to harness for future preventative treatments…

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The education of T cells

A team of Australian researchers examined thymus samples donated to the Melbourne Children’s Heart Tissue Bank from heart surgery patients up to 16 years old. They likely chose these samples because the thymus is most active in childhood.

The researchers looked at the role of gamma delta T cells within the gland and found for the first time how the organ produced these cells.

“We have large numbers of these specialized cells in our blood and tissues, which accumulate as we become adults,” says study co-author Dan Pellicci, a professor at the University of Melbourne. “Until our study, it was unclear how these cells develop in the body.

Similar to receiving an elementary, high school and college education, the T cells are trained over three stages and fully form in the thymus, Pellicci says.

“Following this education, the cells are ready to enter the rest of the body and are completely capable of fighting infections,” he adds.

Some previous studies suggested these immune cells were mainly derived in the liver and thymus during fetal development in the womb.

“Many experts assumed that after birth, the thymus played little role in the development of these cells as we age, but we now know this little unsung organ helps the body prepare for a lifetime of good health,” Pellicci says.

The hope is that through understanding their function, these T cells can be manipulated to help prevent cancer and highly infectious diseases such as COVID-19 and tuberculosis.

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The care and feeding of this important gland

It’s clear the thymus gland is a key part of our immune system. Unfortunately, the thymus tends to shrink with age, and by the time we hit the age of 65, it’s pretty much unable to produce any new T cells.

This explains why older people are at higher risk for a lot of diseases like cancer, and why they have a harder time fighting off infections.

The good news is there are a few things you can do to support it:

• Get more antioxidants. One study found that antioxidants — especially vitamin C — can protect the thymus from damaging free radicals and prevent some of that age-related thymus shrinkage.
• Cut down on wheat. Research has shown that a chemical in wheat called wheat germ agglutinin (WGA) contributes to a shrinking thymus.
• Get enough zinc. It’s the most important mineral your thymus needs to stay healthy. Correcting a zinc deficiency can prompt the thymus to grow and start generating T cells again.
• Don’t use artificial sweeteners. Studies have found artificial sweeteners like sucralose shrink the thymus gland in rats.
• Try tapping. It’s not scientifically proven (yet), but tapping your chest over your thymus gland can supposedly stimulate a sluggish immune system. Try tapping the center of your chest, below your collarbone, for 15 to 20 seconds several times per day. Hum as you do it for even better results.

Sources:

Discovery could lead to more treatments to prevent cancer and infectious diseases — ScienceDaily

A three-stage developmental pathway for human Vγ9Vδ2 T cells within the postnatal thymus — Science Immunology

What is the thymus gland? — Medical News Today

The post The little gland that’s key to a lifetime of good health appeared first on Easy Health Options®.

Sounds perfect, right?

Not exactly.

What good is losing weight and looking trim if your memories are slowly being erased?

Take a look at the newest research on artificial sweeteners and what they do to your cognitive abilities…

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Artificial sweeteners steal your brain power

A large Brazilian study has found that the most common artificial sweeteners — those found in diet sodas, flavored waters, and processed snacks — are strongly associated with a decline in memory and loss of cognitive skills.

The study looked at seven low- and no-calorie sweeteners. You’ve probably seen some of these on your soda, chewing gum, or snack labels:

• aspartame
• saccharine
• acesulfame-K
• erythritol
• xylitol
• sorbitol
• tagatose

The study followed 12,772 adults for an average of eight years. At the start, participants completed questionnaires about what they ate and drank during the past year. They were then broken up into three groups based on the total amount of artificial sweeteners they’d consumed.

All participants were given cognitive tests at the start, middle, and end of the study to track memory, language, and thinking skills over time. These tests looked at things like verbal fluency, working memory, word recall, and processing speed.

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People who consumed the highest amount of these sweeteners showed a 62 percent faster decline in overall thinking and memory skills than those who consumed the lowest amount — the equivalent of 1.6 years of extra brain aging.

Just to give you some perspective, for aspartame, a common sweetener, the highest amount was equal to drinking just one can of soda per day!

Other findings:

• People under the age of 60 who consumed the highest amounts of sweeteners showed faster declines in verbal fluency and overall cognition.
• The link to faster cognitive decline was stronger in participants with diabetes than in those without diabetes.

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Alternatives to artificial sweeteners

This isn’t the first time the alarm has sounded about the impact of artificial sweeteners on cognition.

In 2017, a study at Boston University found that people who drank diet soda daily were almost three times as likely to develop stroke and dementia when compared to those who did not.

In case you’re not already convinced to give up those diet sodas, here are some other scary things that artificial sweeteners can do to you:

• Xylitol (used in sugar-free chewing gum) and erythritol (found in sweeteners like Splenda) have been strongly associated with “sticky” blood that leads to stroke.
• The World Health Organization lists aspartame (found in everything from bread to hot cocoa to jam to vitamins) as “possibly carcinogenic to humans.”

Fortunately, there are healthier alternatives to sweetening your food and drink. And if you don’t overdo it, there’s no need to worry about the calories.

• Honey – known for its antioxidant and antibacterial properties
• Maple syrup – contains manganese and potassium, and has a lower glycemic index
• Coconut sugar – made from the sap of the coconut palm
• Stevia – a plant-based sweetener with no calories and no effect on blood sugar
• Monk fruit – a natural sweetener with a sweetness level 300 times higher than sugar, and no calories or carbohydrates

So if you’re looking to stay healthy by losing those extra pounds, make sure you don’t lose your mind power, too.

Sources:

Sweeteners in diet drinks may steal years from the brain — Science Daily

Association Between Consumption of Low- and No-Calorie Artificial Sweeteners and Cognitive Decline — Neurology

The post Why diet drinks can prematurely age your brain appeared first on Easy Health Options®.

In fact, in the U.S. alone, more than 2.8 million antibiotic-resistant infections occur every year, with new forms of resistance emerging at an accelerated pace.

You probably already know that the antibiotics used to fight bacterial infections can actually contribute to this resistance over time, especially when taken too frequently, when not finished as directed by a doctor, or when taken for conditions where antibiotics have no effect — viruses, for example.

But what you may not know is that other common medications are fueling the problem.

Two of the worst are likely in your medicine cabinet right now…

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The perfect conditions for resistant bacteria to thrive

Researchers from the University of South Australia have demonstrated that ibuprofen and acetaminophen not only drive antibiotic resistance when used individually, but also amplify it when used in combination.

In fact, their research showed that when taking these medications, along with the broad-spectrum antibiotic ciprofloxacin for E. coli (a common bacterium that causes gut and urinary tract infections), the drugs made the bacteria highly resistant to the antibiotic.

“When bacteria were exposed to ciprofloxacin alongside ibuprofen and acetaminophen, they developed more genetic mutations than with the antibiotic alone, helping them grow faster and become highly resistant. Worryingly, the bacteria were not only resistant to the antibiotic ciprofloxacin, but increased resistance was also observed to multiple other antibiotics from different classes,” observed lead researcher and associate professor, Rietie Venter.

According to scientists, taking Tylenol or ibuprofen actually activates the bacteria’s defenses, allowing them to expel the antibiotic and creating conditions that enable the bacteria to thrive.

Combat antibiotic resistance through wellness

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As the researchers point out, “Antibiotic resistance isn’t just about antibiotics anymore.”

And considering this is just one more antibiotic resistance threat in what seems to be an ever-growing list, it’s also one more reason why it’s vital to support your body’s natural immune response.

The key is to make sure that the response is balanced.

I say that because an immune response can be a double-edged sword. While an underactive response leaves the body open to illness, an overactive immune system cannot distinguish between the body’s own systems and invaders.

There are a few ways to help support your immune system so it’s up to the task…

Vitamin D3: A study published in the Frontiers of Immunology confirmed significant differences between the two types of vitamin D, with vitamin D2 having a questionable impact on human health. However, the study found that vitamin D3 could balance people’s immune systems by tamping down inflammatory response, and help strengthen defenses, even against viral infections.

Black seed or black seed oil: The black seeds of the Nigella sativa plant contain a compound called thymoquinone, considered to be an “immune system modulator,” meaning it promotes a balanced response.

Exercise: A 2005 study published in the journal Medicine and Science in Sports and Exercise revealed that walking briskly for 30 minutes increased the number of natural killer cells, white blood cells and other important immune cells circulating in the body.

Thymus gland support: This gland is a key part of our immune system. Unfortunately, the thymus tends to shrink with age, and by the time we reach the age of 65, it’s largely unable to produce new T cells. But you can find ways to support it here.

When you do get a sickness that requires antibiotics, consider taking fish oil supplements with them. Research led by Flinders University discovered that omega-3 fatty acids, like those found in fish oil, can break down the ability of superbugs to become resistant to antibiotics.

Sources:

Common painkillers like Advil and Tylenol supercharge antibiotic resistance – ScienceDaily

Antimicrobial Resistance Facts and Stats – CDC

The post Over-the-counter drugs that supercharge antibiotic resistance appeared first on Easy Health Options®.

Then I’d venture to guess chicken is one of your go-to protein sources.

One of the healthiest diets around — the Mediterranean diet — encourages people to get most of their protein from lean sources like chicken and fish. So, chicken finds its way onto the plates of health-conscious people.

The problem is, chicken isn’t just a healthy source of lean protein. It’s a breeding ground for bacteria.

You probably know that you have to be extra careful when handling raw chicken — even more cautious than when you handle other types of meat.

Part of the reason is that dangerous bacteria like Salmonella, Campylobacter and E. coli are present in chicken while they’re alive, and stick around even after the bird is processed for sale in a supermarket.

If chicken is cooked at a high enough temperature, that should be enough to ensure your chicken is safe to eat.

However, it appears that even if you think you’re cooking your chicken thoroughly and don’t end up with food poisoning, these dangerous bacteria can still find their way into your body and cause an extremely uncomfortable, and often resistant, health problem…

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E.coli: The cause of resistant and recurrent urinary tract infections

A few years ago, researchers from the University of California, Berkeley and the U.S. Centers for Disease Control and Prevention had a nagging suspicion about the poultry on our plates.

They thought it could be bringing dangerous bacteria into our bodies that eventually end up in the urinary tract and potentially the bladder, too.

They first began piecing together the connection between chicken and urinary tract infections (UTIs) after noticing that, in previous research, antibiotic-resistant UTIs were typically caused by a particular strain of E. coli related to the E. coli found in chicken.

“When we compared the fingerprints of the E. coli from the poultry and the human UTI cases, we found there’s an overlap of some genotypes,” said study author Dr. Lee Riley, a professor of infectious disease at Berkeley’s School of Public Health.

Since those findings in 2017, the treatment of UTIs has become complicated. Today, many of the E. coli strains behind UTIs have become resistant to multiple drugs, including fluoroquinolones like ciprofloxacin and levofloxacin.

A 2024 study found that patients with recurrent UTIs had higher rates of resistance and noted that resistance increases with subsequent infections.

It’s an uncomfortable and dangerous situation… one that could put your life in jeopardy. An untreated UTI, after all, can spread to your kidneys and even your bloodstream.

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How E. coli infects the urinary tract, and how to avoid it

It’s not an uncomfortable conversation, but we need to talk about how E. coli from chicken can make it into someone’s urinary tract.

They suspect that people who end up with these infections are either eating chicken that hasn’t been handled correctly in the kitchen or cooked thoroughly enough to kill the bacteria.

Of course, washing hands is paramount before cooking or handling food, but washing them after handling raw meat is just as important. When cooking chicken, ensure the meat has no pink tint (use a food thermometer to verify the chicken’s internal temperature is at least 165°F).

Still, how does the E. coli make it to the urinary tract?

Anatomy is the reason women are more prone to UTIs — though men have plenty of ways to end up with painful UTIs, too. But in women, the urethra, which carries urine from the bladder to exit the body, is typically shorter — and it’s in very close proximity to the anus.

This is the reason women grow up hearing the mantra “wipe front to back.” If you don’t wipe front to back, and you’ve ingested E. coli, it’s possible to bring the bacteria up from the anus to the urethra, where they can invade the urinary tract.

Prevention is the best medicine when it comes to antibiotic-resistant infections. Cranberry juice, already popular as a remedy, recently had its credibility backed by science. That’s why it’s included in this three-part system my friend Dr. Adria Schmedhorst shared, that could help you keep the threat of recurrent UTIs at bay.

The post The food that may give you an antibiotic-resistant UTI appeared first on Easy Health Options®.

While she’s finally feeling better, she said that she was “surprised how much of a wallop that dang virus still packs.”

The truth is, though, a run-in with Covid-19 might put you out of commission for a week, thanks to the lingering cough, runny nose and sore throat, you may be left with an unexpected side effect.

That’s because research is revealing that suffering even a mild case of Covid-19 can actually age your blood vessels by five years.

Here’s what you need to know…

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Even worse in women

The research from Université Paris Cité, France, delved into the health data of almost 2,400 people from 16 different countries between September 2020 and February 2022. Each person was categorized according to whether they had never had Covid-19, had it recently but were not hospitalized, were hospitalized with it on a general ward or were hospitalized in an intensive care unit.

The researchers then measured each individual’s vascular age. The higher the measurement, the stiffer the blood vessels and the higher the vascular age of a person.

They found that anyone who had ever had Covid-19 were left with stiffer arteries that were aged years beyond their chronological age.

It was an effect that was even worse in women or those who lived with long Covid…

The researchers found that after a mild Covid-19 infection, women’s blood vessels had aged approximately five years. This is equivalent to a 3% increased risk of heart disease for a 60-year-old woman. And the worse the infection, the worse the blood vessel aged.

How the virus ages the blood vessels

According to the scientists, COVID-19’s effects on the vessels (especially in women) could be three-fold:

1. Blood vessel lining – Because the virus acts on specific receptors in the lining of the blood vessels to enter and infect cells, it can cause vascular dysfunction and accelerated vascular aging.
2. Inflammation – They also believe that the inflammation the virus triggers is a factor in the stiffening of blood vessels.
3. Women’s unique response – Additionally, because women’s immune systems mount a more rapid and robust response than men’s, it can lead to increased damage to blood vessels after the initial infection.

However, it’s important to note that Covid-19 isn’t the only virus where this happens…

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Flu ages blood vessels, too

The flu can be just as dangerous to your blood vessels and heart. You may remember that a bout with the flu can lead to a heart attack.

Houston Methodist Hospital points out that “The reason influenza stresses the heart and vascular system so much has to do with the body’s inflammatory response to the infection.”

The white blood cells that your body produces to protect you can also cause what they call “a traffic jam of sorts.” This can cause blood clots and high blood pressure, plaque ruptures in arteries and even scarring and swelling of your heart.

Research from The Texas Heart Institute Journal also states that, “There is mounting evidence in support of a significant role for influenza infection in the development of atherosclerosis (buildup of plaque and stiffening of the arteries) and the triggering of its complications.”

And it lists explicitly the pro-inflammatory and pro-thrombotic (clotting) effects of influenza infection as the cause of blood vessel damage.

Supporting healthy blood vessels

Don’t wait to start taking care of your blood vessels. Maybe you’ve been lucky enough to avoid Covid or the flu, but there’s no guarantee you’ll always be so lucky.

Besides, even factors like air pollution can accelerate the aging, stiffening and the buildup of unwanted plaque in arteries. When you inhale polluted air, your immune system sets off an inflammatory process similar to what happens when the immune system goes into overdrive when faced with a viral infection.

The best ways to support blood vessel health include:

• To support your arteries and douse inflammation, omega-3 fatty acids come out on top. For omega-3s, I stick to krill oil supplements due to their purity and high levels of astaxanthin. You can also get omega-3s in foods like salmon and walnuts.
• Folate is another supplement that’s crucial to the health of the blood vessels. Beans have the most folate. You can also get folate from veggies like asparagus, turnip greens and broccoli.
• Exercise is one of the best non-drug ways to reduce inflammation that can contribute to the aging of your blood vessels. It works by rendering pro-inflammatory molecules powerless.
• And don’t forget vitamin D. Not only can it support the immune system, but it also delivers powerful support for quelling the fires of inflammation.

Sources:

Even mild Covid may leave blood vessels five years older — ScienceDaily

Flu and Heart Disease: The Surprising Connection That Should Convince You to Schedule Your Shot — Houston Methodist

Influenza and Cardiovascular Disease — NIH

COVID-19’s effect on the brain looks like stroke damage — Easy Health Options

The post How viruses prematurely age your blood vessels appeared first on Easy Health Options®.

However, more often than not, I feel I have to skip over my preferred side dish to avoid carbs, eat healthier and keep my blood sugar in the green zone.

But what if I told you that a new study is providing good news for potato lovers like me everywhere — revealing that there is a way to eat potatoes, without significantly impacting your diabetes risk.

And it’s even offering insight into just how often it’s okay to go all out and enjoy some French-fried goodness…

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Boiled, baked, mashed or fried, oh my!

Scientists reported in the BMJ that while past research had linked eating potatoes to an increased risk of blood sugar problems, no one had ever determined if how the potatoes were prepared made a difference to that risk.

So they set out to fill that gap in our nutrition knowledge…

To begin, they analyzed data collected over a 40-year period from 205,000 health professionals who participated in three extensive U.S. studies conducted between 1984 and 2021. These participants were free of diabetes, heart disease or cancer when it started, and completed detailed food questionnaires every four years.

After measuring the risk of type 2 diabetes based on the intake of different preparation methods of potatoes — boiled, baked, or mashed versus French fries — here’s what they found…

• Eating three weekly servings of total potatoes increased the risk of type 2 diabetes by 5%.
• However, eating French fries three times a week skyrockets that risk to 20%.

All in all, they say that choosing baked, boiled or mashed potatoes was not associated with a significantly increased risk. But you might think twice or thrice about having French fries three times a week.

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Wise choices keep your risk low

This means keeping potatoes on the menu — especially if your guilty pleasure is creamy mashed potatoes or a baked potato with a pat of butter and topped with chives — doesn’t present a significant threat.

It also appears that the risk of diabetes is most significantly impacted by French fries when consumed three times a week. That means you may still be able to indulge once a week without losing control of your blood sugar.

So what could you replace those other two servings of fries with to help keep your type 2 diabetes odds low?

The researchers found that substituting baked, boiled, or mashed potatoes with whole grains lowered diabetes risk by 4%. But replacing French fries with whole grains lowered it by 19%.

You know what else would make for a great substitution? Berries.

• Previous studies have shown that people who consume the most anthocyanin-rich foods, like berries, are least likely to experience chronic inflammation, a condition long associated with metabolic syndrome and blood sugar issues.
• Berries also contain flavones, a phenolic compound, shown to improve levels of a protein (adiponectin) which helps regulate several metabolic processes, including glucose levels.
• Some berries, such as the Amazonian Jaboticaba berry, can help lower postprandial glycemia (blood sugar levels after meals).
• Best of all, most berries are antioxidant powerhouses. That’s a big deal because antioxidants guard against the development of diabetes. They support overall glycemic control by improving insulin sensitivity and slowing carbohydrate digestion.
• Berries are also excellent appetite suppressants.

So, don’t be afraid of the potatoes, as long as you choose good substitutes to keep your French fry habit to one or fewer servings a week. And when you do eat fries, make them at home. This video from America’s Test Kitchen shows how to make them from scratch in an air fryer.

But, whatever you do, steer clear of rice. The researchers found that white rice, as a substitute for potatoes, increased type 2 diabetes risk.

Sources:

What scientists discovered about french fries and diabetes — ScienceDaily

The post What you need to know about French fries and diabetes appeared first on Easy Health Options®.

Your heart? Your lungs?

Nope. It’s your brain.

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

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

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

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

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

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

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

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Boosting mitochondria can restore memory

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

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

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

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

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

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

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

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How to support your mitochondria

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

Healthy mitochondria could stop Alzheimer’s — Science Daily

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

Some people seem more prone to them, while others, like me, eat well and brush and floss, but still have a collection of teeth that have fillings.

Well, I’ve recently read about an astounding discovery that could reverse the deterioration of tooth enamel that leaves our teeth open to decay.

There aren’t many bodily processes that are truly reversible, so this is pretty amazing.

And what’s more, this discovery could be translated into products that will help prevent tooth decay — within just a few years!

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Keratin could save tooth enamel

Researchers from King’s College London say keratin, a protein found in hair, skin and wool, can repair tooth enamel and stop the early stages of decay.

Unlike hair or bones, tooth enamel does not regenerate.

“Once it’s lost, it’s gone forever,” notes Dr. Sherif Elsharkawy, senior author of the study.

Right now, the best we can do to protect our tooth enamel is to use fluoride toothpaste that may slow the loss of enamel.

But Dr. Elsharkawy and his colleagues had a different idea…

They extracted keratin from wool fibers and mixed the keratin with water, where it formed a thin film.

They applied this film to a tooth sample, and when it came in contact with the minerals in saliva, it formed a strong, crystal-like coating similar in structure to natural tooth enamel.

What’s more, the longer it remained there, the more it attracted calcium and phosphate ions, forming a hard, protective layer over the tooth.

“Keratin offers a transformative alternative to current dental treatments,” says first author Dr. Sara Gamea.

“Not only is it sustainably sourced from biological waste materials like hair and skin, it also eliminates the need for traditional plastic resins, commonly used in restorative dentistry, which are toxic and less durable.

“Keratin also looks much more natural than these treatments, as it can more closely match the color of the original tooth.”

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Protect your smile for years to come

Keratin toothpastes for daily use or professional coatings applied at a dentist’s office could be available within the next few years.

But until then, there are plenty of things you can do to protect your tooth enamel and prevent tooth decay.

Avoid eating and drinking acidic foods and drinks between meals. Even “healthy” drinks like fruit tea with lemon is a “double whammy” – the acid and the heat are both destructive to tooth enamel.

Additionally, some fermented foods can also cause harm, such as kombucha or the hot apple cider vinegar you take for a cold.

But there’s a way around that…

Avoid sipping, swishing, holding, or rinsing drinks in your mouth before swallowing to decrease the amount of time those acids are touching your teeth. Wine tasters who swish acidic wines around in their mouths before swallowing, for example, have a high risk of enamel erosion.

Drink acidic drinks cold. Again, heat and acid are a bad combination. If you can drink your fruit tea iced, you’ll protect your enamel. Or try using a straw to keep it from touching your teeth.

Choose green tea. Studies show that green tea can actually protect you from losing tooth enamel — even if you are a fan of sugary drinks!

Sources:

Keratin extracted from sheep’s wool repairs teeth in breakthrough — Live Science

Biomimetic Mineralization of Keratin Scaffolds for Enamel Regeneration — Advanced Healthcare Materials

Toothpaste made from hair provides natural root to repair teeth — Eureka Alert

The post Weird toothpaste ingredient regenerates tooth enamel appeared first on Easy Health Options®.

“Good fat” is found in foods like olive oil and avocados (monounsaturated fats) as well as in fatty fish and walnuts (polyunsaturated fats). Eating these foods will actually help lower your risk of heart disease.

“Bad” fats, or triglycerides, are found in processed foods, fatty meats and fried foods.

The scientific community has considered having a high level of triglycerides to be a biomarker of risk for vascular disease and stroke.

But new research is sounding an alarm, finding that, in fact, high triglycerides play a direct role in causing a serious and potentially life-threatening condition…

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High triglycerides promote abdominal aortic aneurysm

A University of Michigan study has shown that high levels of triglycerides play a direct and pathogenic role in the development, growth, and rupture of abdominal aortic aneurysms (AAAs).

An AAA is a bulge in the part of the aorta that travels through the abdomen. The bulge forms in an area where the aorta’s wall has grown weak, putting it at risk of bursting under the constant pressure of blood flow.

Signs of an AAA include abdominal pain, back pain, groin pain, and a pulsating feeling in the abdomen. If the aneurysm ruptures, massive bleeding can cause death within minutes.

The research at Michigan Medicine using three different mouse models demonstrated a triglyceride dose-dependent effect on AAA severity:

• Moderate elevations in triglycerides accelerated aneurysm formation, while higher levels led to aortic dissection.
• Mice with severely elevated triglyceride concentrations developed more severe complications consistent with aortic rupture.

The investigation also revealed that elevated triglycerides and related fatty acids, particularly palmitate, impaired the maturation and activity of lysyl oxidase. This critical enzyme maintains the structure and integrity of the aortic wall. The dysfunction caused by palmitate helped to weaken connective tissue and promote aneurysm progression.

Palmitate is the most common saturated fatty acid, found in both animals and plants, and is abundant in foods such as meat, milk, cheese, and particularly palm oil. It has some beneficial roles in cellular processes but is known to contribute to inflammation and insulin resistance.

Palm oil is a cheap substitute for butter or other refined vegetable oils, making it especially common in pastry dough and baked goods. These, along with other ultra-processed foods, have already been identified as drivers of disease.

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Lowering triglycerides could save your life

Abdominal aortic aneurysms are more common in men and among people age 65 and older — and are usually caused by atherosclerosis.

And if you haven’t guessed, high triglycerides are linked to the increased risk for atherosclerosis — or hardening of the arteries.

Of course, we know the best way to keep your arteries clear is to eat healthily. Start with avoiding ultraprocessed foods, like:

• Sweets and baked goods
• Refined grains
• Fried foods
• Unhealthy oils, including palm oil
• Fatty and processed meats, including bacon and sausage
• High-fat dairy
• Processed snacks like chips and crackers
• Alcohol

Instead, reach for:

• Leafy greens like kale and cruciferous veggies (broccoli and cauliflower)
• Black beans
• Fresh fruit on pancakes instead of syrup
• White meat chicken and fish, like salmon and cod
• Oils like olive oil, flaxseed oil and fish oil (canola oil can be a healthy substitution as well)
• Avocados, berries, citrus, apples, bananas and kiwi contain fiber and antioxidants that help lower triglycerides (avoid fruit juices high in sugar)

For more tips, see what cardiologist Dr. Elizabeth Klodas recommends for lowering triglycerides and how to know when high triglyceride levels are genetically driven.

Sources:

High triglycerides drive life-threatening aortic aneurysms, study in mice finds — Eureka Alert

Hypertriglyceridemia as a Key Contributor to Abdominal Aortic Aneurysm Development and Rupture: Insights From Genetic and Experimental Models — Circulation

Lifestyle changes to reduce triglycerides — National Lipid Association

Foods to Avoid If You Have High Triglycerides — Web MD

The post High triglycerides linked to abdominal aortic aneurysm appeared first on Easy Health Options®.

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

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

Not me, that’s for sure.

But ongoing research is showing this to be the case.

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

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Psilocybin reduces oxidative stress and slows aging

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

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

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

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

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

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

How do we explain this?

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

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Not a fan of shrooms? You have choices

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

There is a strong link between particulate matter (PM) — a major component of air pollution which can contain dust, soot, pollen, ash, metals and soil — and cardiovascular disease (CVD).

People who live in or near high-traffic areas are frequently exposed to elevated PM levels from vehicle emissions and wear and tear from tires and brake pads.

The tiny particles can make their way into their homes, where they are inhaled and increase the risk for high blood pressure, a contributing factor for heart disease.

If this sounds like your neighborhood, it may seem impossible to avoid breathing in PM. But there’s good news — you can fight the effects of this pollution with a simple device…

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The heart benefits of HEPA

In a trial of 154 adults living near highways, participants were randomly assigned to receive one month of either high-efficiency particulate air (HEPA) purification or no filtration (the same HEPA units with the filter removed).

After a one-month “washout” period during which neither group received filtration, the groups were swapped, with the previous no-filtration group receiving HEPA purification and the HEPA group receiving no filtration.

Blood pressure was measured, and participant questionnaires were collected at the start and end of each period.

The results were encouraging…

• Researchers found that participants with elevated systolic blood pressure (SBP) greater than 120 mmHg experienced an average 2.8 mmHg reduction in SBP after one month of HEPA filtration.
• By contrast, SBP increased by 0.2 mmHg during the no-filtration period. This resulted in a significant 3.0 mmHg difference in favor of HEPA purification.
• There was no significant impact reported on diastolic blood pressure or among participants with normal SBP of below 120 mmHg.

These results held even for participants who lived in areas with relatively low overall air pollution levels.

Dr. Douglas Brugge, a professor at the University of Connecticut and lead author of the study, notes that high blood pressure is one of the key modifiable risk factors for CVD.

“This research adds to growing evidence that simple interventions, like in-home air filtration, may help improve heart health for people at risk,” Brugge says.

“Overwhelming evidence shows the harmful health effects of PM2.5 exposure, even at levels below current U.S. standards,” says Jonathan Newman, a professor at NYU Grossman School of Medicine and lead author of the study’s accompanying editorial comment.

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Buying and running a HEPA filter

According to Dr. Harlan Krumholz, editor-in-chief of JACC, the journal that published the study, the results indicate that even modest improvements in indoor air quality could have a meaningful impact on blood pressure for people at risk.

“While more research is needed, these results suggest that what we breathe at home may matter for our cardiovascular health,” Krumholz says.

Still, the researchers say the results are enough to recommend HEPA purifier use for vulnerable populations, those with pre-existing risk of CVD and those living within 200 meters of high-traffic highways or 100 meters of high-traffic roads.

Here are some tips for buying and operating a HEPA filter:

• Make sure the HEPA filter you buy is a “true HEPA filter” or rated H13 or H14, both of which are medical-grade HEPA filters. True HEPA filters must trap 99.97% of particles that are 0.3 micrometers in diameter.
• Buy a filter that fits the room where you will use it most frequently.
• Check to see how long each filter lasts and how much replacement filters cost. Follow the manufacturer’s recommendation for how often to replace the filter.
• For maximum effectiveness, keep the HEPA filter in one location and run it 24 hours a day with the windows and doors closed.
• Leave 18 to 24 inches of space around the back and sides of the HEPA unit.

For added protection, consider the vitamin that undoes the heart damage air pollution does, chelation for heavy metals and improve your indoor air with houseplants.

Sources:

Air purifiers may reduce heart risks for people exposed to traffic pollution — EurekAlert!

Effect of HEPA Filtration Air Purifiers on Blood Pressure: A Pragmatic Randomized Crossover Trial — JACC

Understanding Blood Pressure Readings — American Heart Association

Don’t Be Fooled by HEPA Filter Types: Standard and Approved Filters — HEPACART

What to Consider When Buying a HEPA Air Filter — Public Health in the 406

The post A simple device to combat heart-damaging air pollution appeared first on Easy Health Options®.

It’s a devastation I’ve seen first-hand, since my mom was diagnosed with the disease when I was still in elementary school.

However, she had been living with constant challenges for close to a decade before she was ever diagnosed…

For years, she was shuffled from doctor to doctor looking for answers to why she was so exhausted she couldn’t get out of bed, why she cried for no apparent reason or why her eyes bothered her.

It was almost a relief when she was diagnosed because at least there was a name for the issues plaguing her life.

And it meant that she could finally start looking for treatments that might help, rather than just trying to survive each day.

Now, researchers are revealing that not only does MS start sooner than doctors believed, but that there are three types of issues patients commonly experience that could help identify the disease and offer access to early interventions.

As it turns out, my mom suffered from all of them…

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A vague confluence of symptoms

Researchers at the University of British Columbia started with the health and insurance data of more than 12,000 people. One thing stood out: People with MS began using healthcare services at elevated rates 15 years before their first obvious neurological symptoms appeared.

Some of the most common complaints they sought help for in the decade and a half leading up to a diagnosis included fatigue, anxiety and pain.

But because symptoms like these are considered vague, they’re often ignored or mistaken for other conditions.

Fortunately, because this study went further back into patient history, these findings may help doctors recognize early warning signs that could lead to earlier detection and intervention.

Compared to the general population, patients eventually diagnosed with MS had a steady buildup of engagement with healthcare providers that looked like this:

• 15 years before recognized symptom onset: Visits to general practice physicians increase, especially for symptoms like fatigue, pain, anxiety, dizziness and depression.
• 12 years before: Visits to a psychiatrist increase.
• Eight to nine years before: Visits to neurologists and ophthalmologists increase, possibly due to issues like blurry vision or eye pain.
• Three to five years before: Emergency medicine and radiology visits increase.
• One year before: Doctors’ visits reach a peak, with trips to neurology, emergency medicine and radiology.

“These patterns suggest that MS has a long and complex prodromal phase, where something is happening beneath the surface but hasn’t yet declared itself as MS,” said Dr. Marta Ruiz-Algueró, a postdoctoral fellow at UBC and the study’s first author.

“We’re only now starting to understand what these early warning signs are, with mental health-related issues appearing to be among the earliest indicators.”

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Get the support you need

If you recognize this pattern in yourself or a loved one, have a serious discussion with a doctor.

Though there is no single test for diagnosing MS, there are several that, together with patient history, can aid in diagnosis.

It’s unknown exactly what causes MS, but some researchers believe a combination of genetic and environmental factors triggers the disease. 

Some studies have found significant differences between the gut microbes of patients with MS and those without the disease. However, the mechanism through which these microbes may influence the disease is still unclear.

But research over the years has suggested ways to support your body against the ravages of MS:

• Supplements – Vitamin D, Omega 3’s, melatonin and antioxidants (CoQ10, vitamin E, quercetin and lutein-zeaxanthin) have been researched for positive impacts on autoimmune issues and some specifically on MS. Also, an acid found in fruit peel was found to reverse the myelin damage of MS in mice.
• A simple sugar – N-acetylglucosamine, a form of glucosamine that’s shown to be effective for joint discomfort and often used in supplements, was found to reduce multiple inflammation and neurodegeneration markers in MS patients in research done at the University of California, Irvine.
• Diet – Dr. Terry Wahls is a physician and also a patient with progressive MS. To fight back against the disease, she created The Wahls Protocol, in which she credits diet and lifestyle interventions with helping her leave her wheelchair behind.

Sources:

Fatigue, anxiety, pain? They might be MS in disguise — ScienceDaily

Early Detection and Treatment — National Multiple Sclerosis Society

The post 3 common complaints may be the earliest signs of MS appeared first on Easy Health Options®.

It includes recommended amounts of fat, saturated fat, protein, carbohydrates, salt, and fiber, as well as recommendations on the intake of fruits, vegetables, grains, and protein sources.

In the United Kingdom, My Plate’s counterpart is known as The Eatwell Guide.

But there’s a catch with guides like these: they leave it up to us to decide where we get these dietary building blocks from. And the choices run the gamut, from processed, ultra-processed or minimally processed foods to whole foods.

This choice is significant if you’re trying to lose weight.

A British study has proven that one option is twice as effective as the other when it comes to meeting that goal. I’ll give you one guess…

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The foods that won’t help with weight loss

A clinical trial led by researchers at University College London and UCL Hospital found that people eating minimally processed foods lost twice as much weight as those on diets eating ultra-processed foods.

This real-world study is the longest experimental study of an ultra-processed diet to date.

In it, 55 adults were split into two groups. One group started with an eight-week diet of MPF, such as overnight oats or homemade spaghetti Bolognese. After a four-week ‘washout’ period during which participants went back to their regular diet, they switched to a diet of UPF, such as breakfast oat bars or a lasagna ready meal. The other group completed the diets in the opposite order. 

Both diets adhered to the Eatwell Guide in terms of intake of fat, protein, salt, fiber, etc., and both groups could eat as much as they wanted of fruits and vegetables.

At the end of the eight weeks, the MPF group lost twice as much body weight (2.06%) as the UPF group (1.05%).

And in case you’re thinking, “Oh, they probably lost muscle, not fat,” think again. The greater weight loss experienced on the MPF diet came from reductions in fat mass and total body water, with no changes in muscle mass.

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Minimally processed foods for the win

Before I get into how to help you determine the differences between UPF and MPF, I want to share some other interesting findings from this study…

If you’ve ever dieted to lose weight, you know cravings alone can sabotage your best efforts. But MPF actually squashed cravings.

The participants completed several questionnaires during the study. When all the results were tallied, there were significantly greater improvements in the number of cravings and ability to resist them (craving control) on the MPF diet than on the UPF diet.

Specifically, on the MPF diet, participants reported:

• A two-fold greater improvement in overall craving control;
• A four-fold greater improvement in craving control for savory food;
• And an almost two-fold greater improvement in resisting whichever food they most craved.

If you read my recent article on The Food That Won’t Let You Outrun Obesity, you may already know that UPF has the opposite effect. Researchers surmise that the energy density, nutrient composition and appearance of UPF disrupt hunger hormone signals and actually encourage over-eating.

But that’s not all…

UPF calories are absorbed into the body quickly, where they can be stored as fat. These foods lack fiber and contain additives that may disrupt the normal digestive processes. They also have an obesogenic effect: obesogens are chemicals that disrupt the endocrine system and lead to weight gain.

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Identifying MPF and UPF: Which is which

Food experts are still trying to classify the level of processing in foods so we can have an easier time understanding what we’re eating.

I have seen MPF described as foods that are cut, washed, peeled, shredded and packaged. That would describe a bag of salad, apple slices or chopped nuts.

I’ve also read that frozen or canned fruits and vegetables are considered minimally processed — as long as when you open the package, you recognize the food. Canned fruit should be packaged in natural juices, though, not syrup. And no breading on those vegetables.

The easiest way to recognize a UPF is to simply read the label. If you see ingredients listed that are hard to pronounce or require a Google search to know what they are, that’s a UPF. They also bear very little resemblance to real food.

The best rule of thumb? Include as many whole foods as possible. That means consuming foods that look like the real thing, versus a stick of fish. Following an eating plan like the Mediterranean diet is a great way to ensure your diet consists mainly of whole, unprocessed or minimally processed foods.

Sources:

This diet helped people lose twice as much weight, without eating less — Science Daily

Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial — Nature Medicine

Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomised controlled trial — The Lancet

The post How to lose twice as much without eating less appeared first on Easy Health Options®.

According to cardiologist Dr. Elizabeth Klodas, during sleep, your heart rate and blood pressure drop, reducing the workload on your cardiovascular system. This nightly “reset” allows your heart to recover and prepare for the next day. The body also regulates stress and hunger hormones during sleep.

So it’s no wonder poor sleep is linked to increased risks for heart attack, stroke, diabetes, dementia, hypertension, depression, respiratory disease and more.

It can be tempting turn to sleep aids, but there are many reasons we shouldn’t…

For starters, they can keep the glymphatic system from doing an important job: Clearing waste from the brain while you sleep.

And for people over 65, who have slower metabolisms, both OTC and prescription sleep aids pose unique dangers, including upping their fall risk.

Luckily, there is a natural way to boost your sleep that researchers say rivals pills in effectiveness — yet comes with zero unwanted side effects.

Thanks to its benefits and its safety, they’re calling for it to be “the primary treatment strategy for poor sleep.”

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Taking an exercise-based approach

The findings of their research show that the use of certain exercises restores healthy sleep patterns by altering brain activity and hormonal levels, improving relaxation, curbing inflammation and more.

They say these exercises may not only work as well as pills, but also as effectively as cognitive behavioral therapy (CBT) — which is considered a gold-standard insomnia treatment, but can be difficult for patients to access and pay for.

So which exercises can help you get the ZZZ’s you need to take back your life and your health?

Here’s the list, along with the sleep results they can offer:

1. Yoga – The results showed that practicing yoga could help boost your sleep time by nearly two hours and improve your sleep efficiency (the ratio between the time you spend asleep and the total time dedicated to sleep) by nearly 15%. Yoga has the added benefit of reducing the amount of time spent awake after falling asleep by nearly an hour, and shortening sleep latency (the time it takes to fully fall asleep) by around half an hour.
2. Walking or jogging – Engaging in physical activity, such as taking a walk or increasing it to a jog, was shown to reduce insomnia severity by nearly 10 points.
3. Tai Chi – The practice of Tai Chi was found to be especially powerful for sleep, reducing poor sleep quality scores by more than four points, increasing total sleep time by more than 50 minutes, and reducing time spent awake after falling asleep by over half an hour. It also shortened sleep latency by almost 25 minutes. Tai Chi was even shown to work better for sleep for all outcomes than existing treatments, including prescription sleep aids and cognitive behavioural therapy, for up to two full years!

I don’t know about you, but after reading those results, I’m already Googling Tai Chi YouTube videos.

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The biology behind the benefits

So, how does exercise work to improve sleep? Here’s what the researchers say is the secret sauce…

For yoga, they say that it helps to alleviate the anxiety and depression that can keep you from getting a good night’s sleep by focusing your attention on body awareness and controlled breathing.

Walking or jogging offers benefits like increased calorie burn, lowered stress hormones and improved emotional regulation. It can also enhance the production of melatonin, your body’s natural sleep hormone. (Keep in mind your body requires adequate levels of vitamin D to produce melatonin.) All of this can mean more time spent in the deep sleep you need to feel truly rested.

Finally, like yoga, Tai Chi emphasizes breath control and relaxation. These actions calm sympathetic nervous system activity and the hyperarousal levels that can keep you tossing and turning in bed. Additionally, the gentle, low-impact exercise combines meditative movement and mindfulness to promote emotional regulation, deactivate ‘mental chatter’ and reduce anxiety.

And my favorite benefit of Tai Chi is how it can help to “curb the production of inflammatory chemicals over longer periods.”

That could benefit not only your sleep, but your overall health, since chronic inflammation is a known disease trigger.

Clearly, if you want to sleep better, choosing one of these exercises should be your #1 choice of “prescription.”

You might not notice improvements immediately, but keep at it. Anything worthwhile takes time and practice.

Sources:

Tai chi, yoga, and jogging rival pills for beating insomnia — ScienceDaily

Why you should take sleep as seriously as nutrition and exercise — Easy Health Options

The post The sleep solution that rivals pills to tackle insomnia appeared first on Easy Health Options®.

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

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

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Walking at a slow pace

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

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

Veering left while walking

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

A swaying walk

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

Limping

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

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High, slapping steps

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

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

A stiff, unsteady gait

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

Moving one side all at once

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

Dragging your feet

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

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Plodding steps

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

A fast walking pace

Now for some good news…

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

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

Consult with your doctor

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

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

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

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

Source:

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

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

But what if you pop a multivitamin or have a bowl of cereal fortified with vitamins and minerals every day? Turns out, many of those supplements and breakfast cereals don’t have nearly enough of the daily nutrients you need.

In fact, research shows there are five specific nutrients most Americans aren’t getting enough of from their diet…

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The 5 nutrients we need the most

A healthy body needs a variety of nutrients, including carbohydrates, fats, proteins, water and vitamins and minerals. Carlene Starck, a nutrition scientist and biochemist at the nutrition research and communications company FOODiQ Global, tells ScienceNews Americans’ diets often have tons of high-energy foods but are light on other essential nutrients.

“We know that what we eat affects the prevalence of cardiovascular disease, type 2 diabetes and cancer,” Starck says.

An Australian team led by Starck analyzed data from the U.S. National Health and Nutrition Examination Survey (NHANES) on people’s intake of 24 essential nutrients. It identified where the participants weren’t meeting recommendations. The analysis also took into account the health benefits of each nutrient based on scientific evidence.

Results narrowed the list to five priority nutrients Americans need to get more of: calcium, fiber, magnesium, and vitamins D and E. Optimal amounts of these nutrients are key for disease prevention. For instance:

• Calcium protects bone health and could help prevent osteoporosis.
• Fiber helps control blood sugar and can lower your risk of diabetes and heart disease.
• Magnesium improves bone health, regulates blood sugar, balances blood pressure, plays a role in heart rhythm and supports nerve and muscle function.
• Vitamin D supports bone health and can lower your risk of certain types of cancer and autoimmune diseases.
• Vitamin E has antioxidant and anti-inflammatory properties and bolsters your immune system.

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No nutritional ‘magic bullet’

Because the nutrients span different food groups, no one food will give people everything they need, Starck says. “There’s no superfood; there’s no magic bullet,” she tells ScienceNews.

And that includes supplements, according to Sander Kersten, a nutrition scientist at Cornell University. For example, several studies of supplemental vitamins D and E haven’t shown clear benefits.

Instead of focusing on individual nutrient levels, both Kersten and Starck tell ScienceNews people should think more holistically.

“We need nutrients, but ultimately we eat foods,” Kersten says. The results of the study can point to foods that make our diets better, he adds.

Starck recommends thinking in terms of meals that pull a few key nutrients together at one time, like avocado and salmon on whole-grain toast. Avocado has plenty of vitamin E and fiber. At the same time, salmon is rich in vitamin D. The whole-grain toast contributes additional fiber, and all three ingredients add magnesium to the mix.

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The diet that covers all the bases

One thing is clear from this research: supplements are no substitute for a diet rich in fruits, vegetables, whole grains and lean protein. One diet that covers all these bases is the Mediterranean diet, which has plenty of foods that contain one or more of the five nutrients mentioned above.

Servings vary by food group, but generally include:

• 2-3 servings of fruit and 4 or more servings of vegetables per day.
• 3 or more servings of legumes or beans per week.
• 4 servings of nuts or seeds per week (1/4 cup equals one serving). 
• Grains, including whole grains, should be consumed 3 times daily.
• Fish and seafood: 3 or more servings per week.
• Replace butter and refined oils with extra virgin olive oil. 

But, as good as the Mediterranean diet is, it’s not perfect…

One nutrient that’s a little tougher to get from the largely plant-based diet is calcium. Leafy greens like spinach contain calcium, but because your body has a hard time absorbing the calcium from greens, you would have to eat a bucketful to get your daily recommended dose.

The solution? Add some low-fat dairy, like plain yogurt mixed with fresh fruit, for breakfast or a snack. One serving of yogurt contains nearly double the calcium of spinach, and your body absorbs that calcium more easily.

If you need to supplement your calcium, stick to the RDA, and remember the importance of vitamin D3 to boost absorption and K2 to get it to your bones.

Sources:

These 5 nutrients might be lacking in your diet — ScienceNews

Identification of Priority Nutrients in the US: Targeting Malnutrition to Address Diet-Related Disease Across the Lifespan — Nutrients

Food Sources of Calcium — Dietary Guidelines for Americans

Calcium: Fact Sheet for Health Professionals — National Institutes of Health Office of Dietary Supplements

The post 5 critical nutrients Americans fall short on appeared first on Easy Health Options®.

While numerous studies have found a link between the toxic particles we breathe and cognitive decline, many weren’t large enough to be considered definitive, and some studies disagreed with their findings entirely.

Now, however, the debate has been settled for good, and science has shown that air pollution is a real and present danger to your brain.

Here’s what you need to know about the dementia triple-threat hidden in air pollution and what you can do to fight back…

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The culmination of more than four dozen studies

Unlike previous studies, which relied on data from a single population of thousands or tens of thousands, the University of Cambridge’s research combined a treasure trove of results from 51 studies and over 29 million participants.

They then carried out a systematic review and meta-analysis of the scientific literature to examine the link between Alzheimer’s and air pollution further to deliver “more robust overarching conclusions.”

Overall, the researchers found a positive and statistically significant association between three types of air pollutants and dementia…

• PM2.5 – This describes particulate matter with a diameter of 2.5 microns or less, which means they are small enough to be inhaled deep into the lungs. Air pollution of this magnitude originates from various sources, including vehicle emissions, power plants, industrial processes, wood-burning stoves and fireplaces, and construction dust. The research showed that for every 10 micrograms per cubic meter (μg/m³) of PM2.5, the risk of dementia goes up by 17%. (PM2.5 air pollution is also linked to ischemic heart disease, heart failure and atrial fibrillation.)
• NO2 – Nitrogen dioxide is found in vehicle exhaust, especially diesel exhaust, and industrial emissions. Not only is it bad for your brain, it can irritate your respiratory system, bringing on and worsening conditions like asthma and even reducing lung function. It takes just 10 μg/m3 of NO2 to raise your cognitive risk by 3%.
• Soot – Soot, from vehicle exhaust and burning wood, was also found to damage the brain. It can also aggravate respiratory diseases and increase the risk of heart problems. It only takes 1 μg/m³ of the soot found in PM2.5 to increase your chances of developing Alzheimer’s by 13%.

Sadly, each of those levels of pollutants can be found every hour in average roadside measurements in cities across our country and the world.

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Your brain on air pollution

The good news is that when you know that pollution is a danger to your brain, you can take steps to lessen the impact.

The key lies in understanding how the toxic particles you breathe fuel the development of Alzheimer’s in the first place, which researchers say involves two mechanisms — inflammation and oxidative stress.

Both oxidative stress and inflammation play a well-established role in the onset and progression of dementia.

According to the scientists, air pollution triggers these processes through direct entry to the brain or via the same processes underlying lung and cardiovascular diseases. It also enters your bloodstream from your lungs, traveling to your organs (including your brain), and sets off local and widespread inflammation.

Additionally, further analysis revealed that while exposure to these pollutants increased the risk of Alzheimer’s disease, the effect seemed stronger for vascular dementia, a type of dementia caused by reduced blood flow to the brain.

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Brain-saving tips to fight pollution damage

So when you fight back against inflammation, oxidative stress and reduced blood flow to the brain, you fight back against the dementia dangers of air pollution.

Take these steps to just that…

1. Eat to douse the fires that fuel dementia – One study found that eating an anti-inflammatory diet can slash dementia risk by 31%.
2. Boost your brain’s blood supply– Plenty of fruits and vegetables are loaded with nutrients like flavonoids that support good brain function.
3. Add an antioxidant cocktail – Dementia research found that taking three specific antioxidants could be the secret to repelling dementia.

Remember, while the research is settled, proving that air pollution really does cause dementia, the fight for your brain health is far from over.

Sources:

Is the air you breathe silently fueling dementia? A 29-million-person study says yes — Science Daily

The post 29 million-person study finds 3 ways air pollution fuels dementia appeared first on Easy Health Options®.

So, when I heard that a particular compound already known for supporting healthy blood vessels and blood pressure was making waves in anti-aging skincare — I had to tell you about it.

Pterostilbene is an antioxidant produced by plants to protect themselves against viruses, bacteria and fungi. It’s found in abundance in blueberries, and it’s a cousin to resveratrol.

You may already know about the anti-aging potential of resveratrol. It enhances skin elasticity by stimulating collagen production and protecting against oxidative damage.

But here’s why pterostilbene may have resveratrol beat…

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Significant breakthrough in just 28 days

One area where pterostilbene outperforms resveratrol is in “bioavailability” — a term that refers to the amount of a substance that enters the bloodstream after it’s introduced into the body and can have an active effect.

Resveratrol’s bioavailability is about one percent (though pairing it with grape seed extract can improve that significantly). But from the get-go, pterostilbene’s bioavailability is estimated to be around 80-95%!

When pterostilbene is consumed from foods or supplements, it’s absorbed through the stomach lining and cell membranes to reach the bloodstream. But what happens when it’s applied to our skin?

To find out, researchers in China had participants apply an emulsion containing it on one side of their face and a control cream on the other.

After just 28 days, the scientists had this to say: “Our results indicated that the pterostilbene emulsion remarkably improved skin elasticity, firmness, and reduced wrinkles, such as forehead, undereye, and Crow’s feet wrinkles.”

It also:

• Increased the thickness of the epidermis layer
• Enhanced collagen and elastic fibers
• And minimized skin pores

In fact, the improvements seen in the skin were so significant that the researchers say pterostilbene “may change the way we approach anti-aging skincare formulations.”

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From youthful skin to youthful blood vessels

If your goal is healthy, younger-looking skin, leveraging the power of blueberries to turn back the hands of time could be the key.

But that’s not the only benefit you can expect…

As I mentioned earlier, pterostilbene is also known for promoting healthy blood pressure. Here are just a few of the mechanisms of action supported by research:

Antioxidant activity. Oxidative stress interferes with the normal function of the endothelial cells that line artery walls. By inhibiting damage induced by oxidative stress, pterostilbene helps alleviate hypertension.

Anti-inflammatory activity. Pterostilbene can successfully reverse the elevation of pro-inflammatory cytokines. Not only does this help relieve inflammation of the endothelial lining of the arteries, but it also exerts anti-atherosclerotic activity. Atherosclerosis is a condition that can age you before you even know you have it.

And that’s the connection between skin aging and blood pressure — youthful arteries.

Blood vessels harden with age, poor habits and exposure to environmental toxins, oxidative stress and inflammation. That results in loss of elasticity and changes in blood pressure. And when blood vessels lose their firmness, the walls of your arteries become prone to injury.

Those same saboteurs and those same changes to the tissue that make up your skin contribute to visible signs of aging.

So, from the inside out, it makes sense to include pterostilbene in your anti-aging routine, not only to help maintain the youthfulness of your skin, but of your blood vessels as well!

Sources:

Natural Molecule Shows Remarkable Anti-Aging Results After Just 28 Days — SciTechDaily

Bioavailability of resveratrol — Annals of the New York Academy of Science

Effects of Pterostilbene on Cardiovascular Health and Disease — Current Issues in Molecular Biology

The post The breakthrough that reversed skin aging in 28 days appeared first on Easy Health Options®.

Artificial sweeteners provided the sweetness of sugar without the calorie burden. Plus, people with diabetes were able to safely consume these sweeteners without spiking their blood sugar.

But in recent years, the dark side of artificial sweeteners has emerged. Research has shown these sweeteners can actually make changes to the gut microbiome that lead to weight gain. These changes can also increase the risk of type 2 diabetes.

That’s not all. Beverages containing artificial sweeteners have also been linked with an increased risk of death and dementia. And one study found artificial sweeteners were linked to increased risks for cardiovascular disease and cerebrovascular disease risk, which equates to higher stroke risk.

Then there are sugar alcohols like xylitol and erythritol, which are often touted as safer alternative sweeteners and are used extensively in low-sugar, sugar-free and keto reduced-sugar foods. Since they’re already derived from sugar, they should be fine, right?

Wrong….

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How erythritol affects brain cells

Erythritol, a sugar alcohol first approved by the Food and Drug Administration in 2001, is typically made by fermenting corn. But research has begun to shed light on its risks.

Recently, research by the Cleveland Clinic linked erythritol to a higher risk of dangerous blood clot formation, which could lead to stroke.

Scientists led by the University of Colorado Boulder decided to dig into the mechanisms behind the Cleveland Clinic study results. What they discovered was alarming…

In the lab, the researchers treated endothelial cells, which line the blood vessels in the brain, for three hours with roughly the same amount of erythritol contained in a typical sugar-free beverage. The cells were found to be altered in numerous ways…

• The cells expressed significantly less nitric oxide, a molecule that relaxes and widens blood vessels for blood flow.
• At the same time, they expressed more endothelin-1, a protein that constricts blood vessels.
• And when the cells were challenged with a clot-forming compound called thrombin, cellular production of the natural clot-busting compound t-PA (the go-to treatment used during stroke emergencies) was “markedly blunted.”

To put it simply, the treated brain cells were affected in ways that could increase the likelihood of stroke.

As if that weren’t enough, the erythritol-treated cells also produced more reactive oxygen species, or free radicals. These metabolic byproducts can age and damage cells and inflame tissue.

“Our study adds to the evidence suggesting that non-nutritive sweeteners that have generally been purported to be safe may not come without negative health consequences,” says senior author Christopher DeSouza, a professor at CU Boulder.

“Big picture, if your vessels are more constricted and your ability to break down blood clots is lowered, your risk of stroke goes up,” says first author Auburn Berry, a graduate student in DeSouza’s lab. “Our research demonstrates not only that, but how erythritol has the potential to increase stroke risk.”

Another disconcerting aspect of the study is that the researchers only used one serving size of erythritol. If you consume more than a serving a day, as many people do, the impact could be even worse.

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Which sweeteners to use instead

One caveat: the authors caution that their study was a laboratory study conducted on cells, so larger studies in people are needed to confirm these results.

Still, De Souza encourages consumers to read food labels, looking for erythritol or “sugar alcohol” in the list of ingredients.

“Given the epidemiological study that inspired our work, and now our cellular findings, we believe it would be prudent for people to monitor their consumption of non-nutrient-sweeteners such as this one,” he says.

So, what should you use instead? Look for natural non-sugar sweeteners like monkfruit and stevia, both of which are derived from plants and come in many delicious flavors. However, you need to read those labels as well — sometimes erythritol is used as filler in monkfruit and/or stevia sweeteners. Be sure you’re only using 100 percent pure stevia or monkfruit with no fillers.

Sources:

Scientists Warn: Popular Sugar Substitute Linked to Brain Cell Damage — SciTechDaily

The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function — Journal of Applied Physiology

Artificial sweeteners: Any effect on blood sugar? — Mayo Clinic

The post Low-cal sweetener linked to brain cell damage and blood clots appeared first on Easy Health Options®.

Meat? Alcohol? Salt? Sweets?

That’s what we’ve been told over the years. I don’t know about you, but I’d like a little more proof before I restrict myself further — and we just may have it…

If you want to improve your heart health in as little as eight weeks, there’s one diet that you should be following.

But according to a Stanford professor, even taking a shot at it can have significant benefits.

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Twin study puts food on the line

Although mounting evidence appears to indicate that meat can wreak havoc on your ventricles, arteries and heart function and that eating less meat improves cardiovascular health, scientists working to prove this have had a hard time accounting for differences in genetics, upbringing and lifestyle choices in their subjects.

But in a study with 22 pairs of identical twins, Stanford researchers have eliminated these obstacles and have proven that a vegan diet improves heart health in an incredibly short amount of time…

An eight-week trial was conducted in the spring of 2022. The participants were 22 pairs of healthy identical twins selected from the Stanford Twin Registry, a database of twins who have agreed to participate in research studies.

One twin from each pair was assigned either a vegan diet or an omnivore diet.

Both diets were healthy. Both were full of vegetables and fruits, legumes and whole grains and free of sugars and refined starches. While the vegan diet was entirely plant-based, the omnivore diet included chicken, fish, eggs, cheese and dairy products.

Anyone can follow this diet for a healthier heart

During the first four weeks, a meal service delivered 21 meals per week — seven breakfasts, lunches and dinners. For the remaining four weeks, the participants prepared their own meals.

During the first four weeks, participants with a vegan diet had significantly lower low-density lipoprotein cholesterol (LDL-C) levels, insulin and body weight — all of which are associated with improved cardiovascular health — than the omnivore participants.

“Our study used a generalizable diet that is accessible to anyone because 21 out of the 22 vegans followed through with the diet [in the second four weeks],” says Dr. Christopher Gardner, a professor at the Stanford Prevention Research Center.

“This suggests that anyone who chooses a vegan diet can improve their long-term health in two months, with the most change seen in the first month.”

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The important thing: more plant-based foods

According to Dr. Gardner, the vegan participants did the three most important things to improve cardiovascular health: they cut back on saturated fats, increased dietary fiber and lost weight.

“A vegan diet can confer additional benefits such as increased gut bacteria and the reduction of telomere loss, which slows aging in the body,” he says.

Dr. Gardner himself has been “mostly vegan” for the last 40 years.

But while most people will probably not go totally vegan, Dr. Gardner says that even a small move in the direction of a plant-based diet can improve their health.

“What’s more important than going strictly vegan is including more plant-based foods into your diet.”

Just adding one cup of vegetables a day can lower the risk of heart problems between 12 to 26 percent, according to research.

Tomatoes have been found to lower blood pressure by 36 percent.

And don’t forget fruit. Blueberries contain a heart-protective antioxidant called pterostilbene that has powerful effects on blood pressure.

But if you do want to eat much less meat, the “green” Mediterranean diet is a great start. This version of the traditional Mediterranean diet includes more plant-based foods and lesser amounts of red meat and poultry.

In previous research, the “green” Mediterranean diet helped study participants lose more weight, lower cholesterol and blood pressure and beat insulin resistance in just six months.

If it gets confusing, just follow the advice that cardiologist Dr. Elizabeth Klodas often shares: Eat food. Not too much. Mostly plants.

Sources:

Twin research indicates that a vegan diet improves cardiovascular health — Science Daily

Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins — JAMA

Blurb: Yes, we know that a vegan diet can make you healthier. But not all of us can stick to it. Not to worry, says a Stanford doctor. Just make a move in that direction, and you can have a stronger heart in as little as 8 weeks!

The post The diet that improved heart health in just 8 weeks appeared first on Easy Health Options®.

Most people know that when they’ve been eating poorly, there’s a good chance they’ll put on some weight.

No big deal. To outrun the effects of a bad diet and lose those extra pounds, just ramp up the exercise.

Burn those extra calories, and you can avoid gaining or take off any extra weight that may have come from your “cheat days,” as we used to call them.

But in reality, that turns out to be almost impossible. Here’s the reason for that..

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Lack of exercise is not the cause of obesity

Over the last century, obesity has become as common as the common cold and lots of research has looked in potential causes. For decades it’s centered around taking calories in and the expenditure of energy to burn those calories.

So it makes sense that physicians and fitness experts alike blame weight gain and obesity on our increasingly sedentary lifestyles. But that’s just not the case…

An international team of researchers compared the daily amount of calories burned by people from 34 different countries and cultures worldwide, including hunter-gatherers and farming populations with low obesity rates, as well as people in sedentary jobs in places like Europe and the U.S., where obesity is widespread.

Dr. Herman Pontzer, a professor of evolutionary biology and global health at Duke University, led the research. And he and his team have debunked the idea that living a sedentary lifestyle leads to obesity.

Participants in the worldwide study included more than 4,200 adult men and women who drank a special water containing isotopes. These isotopes, tracked in participants’ urine, allowed the scientists to get an exact read on how much energy the subjects used.

They measured energy expenditures not just from movement and exercise but from vital processes and functions the body performs — including the energy it takes to keep the heart beating or the nervous system functioning — just to stay alive.

Surprisingly, they found that people from populations with high obesity rates burned only slightly less energy than those from populations without an obesity problem.

Dr. Pontzer says that this fits with what we already know about how the body burns calories.

“Surprisingly, what we find is that actually, the total calories burned per day is really similar across these populations, even though the lifestyle and the activity levels are really different,” he says.

In other words, someone foraging for berries all day may burn the same amount of calories as someone at a desk all day. But why?

“So if we burn more of our energy every day on physical activity, on exercise, after a while our bodies will adjust and spend less energy on the other tasks that we sort of don’t notice going on in the background.”

This finding is strong evidence that obesity doesn’t occur from lack of physical activity. It’s because of food… one kind in particular.

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Ultra-processed foods are the culprit

“It’s 100% diet,” says Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University. “And I think then the question is, what is it about the diet?”

Dr. Mozaffarian was not involved in the research, but has shared insights pointing out that the modern diet has become dominated by ultra-processed foods (UPF), and that these are the drivers of weight gain.

“For decades, we’ve been telling Americans that you’re lazy, it’s your fault, you’re not moving enough, you’re eating too much,” he says. “And I think what this study shows is that there’s a really complicated biology happening and that our food is driving this.”

The researchers of the study listed several ways, in addition to long shelf lives and increased availability, that UPF contributes to obesity, including:

• The hyperpalatability, energy density, nutrient composition and appearance of UPF might disrupt satiety signaling and encourage overconsumption. (Remember the adage, “you can eat just one”? UPF, from snacks to quick breakfast foods, to frozen pizzas and more, are designed to hook you and make you crave more.)
• Processing has also been shown to increase the percentage of calories consumed that are absorbed into the body rather than excreted. (UPF has low fiber content, is absorbed by the body quickly and has additives that potentially disrupt normal digestive processes.)
• They also found data that supports the obesogenic effects of UPF. (Obesogens are chemicals, often involved in ultra-processing and packaging, that can disrupt the endocrine system and lead to weight gain and obesity.)

Avoiding obesity isn’t the only reason to avoid UPF…

The more UPF in your diet, the higher your risk of dementia, colorectal cancer, and at least 30 other health conditions, ranging from diabetes to Crohn’s disease to asthma.

Make every effort to stick to a healthy, whole foods diet that includes plenty of fresh fruits and vegetables, and you’re well on your way to keeping control of your weight.

Of course, there are other good reasons to get regular exercise — but if losing weight is among your reasons, you’ve got to examine your diet and move away from UPF.

Sources:

You can’t outrun a bad diet. Food — not lack of exercise — fuels obesity, study finds — NPR

Energy expenditure and obesity across the economic spectrum — Proceedings of the National Academy of Sciences (PNAS)

The post The food that won’t let you ‘outrun’ obesity appeared first on Easy Health Options®.

Unfortunately, too many of us aren’t getting enough vitamin D. In the U.S. alone, about 35% of adults have a vitamin D deficiency. That can result in bone pain, muscle weakness, increased risk of osteoporosis and fractures — as well as raise the risk of certain types of cancer and autoimmune diseases.

While vitamin D deficiency is mainly the result of not getting enough vitamin D from sun and diet, in some cases, it can be traced to a gene mutation. And this mutation just revealed a shocking secret that may help in the fight against cancer…

The tumor-busting power of SDR42E1

Researchers were inspired by an earlier finding of a link between a specific mutation in the SDR42E1 gene on chromosome 16 and vitamin D deficiency. The mutation caused SDR42E1 to be cut short, which rendered it inactive.

Using a specific type of gene editing, the researchers transformed the active form of SDR42E1 in a line of cells called HCT116 into its inactive form. The HCT116 cells were from a patient with colorectal cancer. The expression of SDR42E1 is usually abundant in HCT116 cells, which suggests the protein is essential for their survival.

The results of introducing the faulty, inactive copy of SDR42E1 to the HCT116 cells were astonishing: the viability of the cancer cells plummeted by 53%.

In addition, at least 4,663 “downstream” genes changed their expression levels, suggesting SDR42E1 is a crucial molecular “switch” in many reactions necessary for cellular health. Many of these genes are normally involved in cancer-related cell signaling and the metabolism of cholesterol-like molecules. This is consistent with the central role of SDR42E1 in calcitriol synthesis.

In short, the results suggest inhibiting SDR42E1 can selectively kill cancer cells by depriving them of vitamin D, while leaving neighboring cells unharmed.

“Our results open new potential avenues in precision oncology, though clinical translation still requires considerable validation and long-term development,” says first author Dr. Nagham Nafiz Hendi, a professor at Middle East University in Amman, Jordan.

Increasing vitamin D could also be possible

Starving selected cells of vitamin D isn’t the only possible application of this technology. The results also hint at a potential benefit to artificially increasing levels of SDR42E1 in local tissues through gene technology.

“Because SDR42E1 is involved in vitamin D metabolism, we could also target it in any of the many diseases where vitamin D plays a regulatory role,” says corresponding author Dr. Georges Nemer, a professor at Hamad Bin Khalifa University in Qatar.

“For example, nutrition studies have indicated that the hormone can lower the risk of cancer, kidney disease and autoimmune and metabolic disorders.”

However, Hendi says, such broader applications should be approached with caution, since the long-term effects of SDR42E1 on vitamin D balance are still not fully understood.

It will be years before this research produces any therapeutic benefits. Until then, the best thing we can do for our health is to work hard to maintain healthy vitamin D levels.

It can be tough to get enough vitamin D-producing sun exposure — none of us wants to risk skin cancer. The good news is that it doesn’t take much, at least in spring and summer.

If you can expose 25 percent of your body (the hands, face, neck and arms) to the sun, it only takes about 8 to 10 minutes at noon to produce the recommended amount of vitamin D.

Unfortunately, it takes more time in the winter to synthesize vitamin D from sunlight: If just 10 percent of the body is exposed, it would take nearly 2 hours of sun exposure at noon to produce vitamin D. That’s a sunburn waiting to happen.

It’s important to note, though, that several factors can impact vitamin D and call into question whether it’s a one-size-fits-all vitamin.

For example, in a review of the VITAL study, people with what was considered “normal” body mass index could expect a much higher risk reduction for developing advanced cancer than people with a higher BMI.

A person’s age, sex and cholesterol levels can also impact their body’s ability to make and maintain vitamin D. If you supplement, be sure to use vitamin D3. It’s known to be more easily absorbed by the body.

Sources:

CRISPR uncovers gene that supercharges vitamin D—and stops tumors in their tracks — ScienceDaily

SDR42E1 modulates vitamin D absorption and cancer pathogenesis: insights from an in vitro model — Frontiers in Endocrinology

Vitamin D Deficiency — Cleveland Clinic

Vitamin D — You and your Hormones

Ask the Doctors – How much sunshine do I need for enough vitamin D? — UCLA Health

The post The link between the vitamin D gene and cancer appeared first on Easy Health Options®.

It’s the biochemical signaling pathway between the gastrointestinal tract and your central nervous system, which has already been associated with bowel disease and dementia, as well as GERD and chronic headaches.

It’s also why a good night’s sleep starts in your gut.

And there’s one more important thing to know about this axis…

It could be the reason that a seemingly unrelated gastrointestinal condition leads to an increased risk of brain aneurysm that leads to stroke.

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Digestive symptoms start, aneurysms may follow

That’s because recent research from a team of scientists at the University of Pennsylvania has found an undeniable link between seven gastrointestinal or GI conditions and intracranial aneurysms.

An intracranial aneurysm (IA) occurs when a blood vessel in the brain bulges, putting pressure on the vessel wall. If this type of aneurysm ruptures, it leads to brain bleeding and causes hemorrhagic stroke, a life-threatening emergency.

For their study, the team analyzed data from over 119,000 people who either had an unruptured intracranial aneurysm or had suffered a ruptured aneurysm, comparing them to an equal number of people without aneurysms. Specifically, they were looking for patients diagnosed with GI conditions to see if those conditions upped their risk of a brain issue.

And sure enough, they found even more than they had been expecting…

The team discovered that not only do GI conditions (as well as appendectomy) and aneurysms go hand-in-hand, certain GI problems make it more likely you’ll suffer an aneurysm rupture and a life-threatening stroke.

The results showed that GI problems that were linked to unruptured aneurysms included:

• Reflux disease
• Chronic stomach pain
• Bloating (or functional dyspepsia)
• Irritable bowel disease without diarrhea

GI conditions that were more likely to lead to aneurysm formation, rupture and stroke were:

• Difficulty swallowing (dysphagia)
• Diarrhea
• Constipation

“Now that we have found more evidence for a link between IAs and GI disorders, we are eager to explore them further, hoping that early detection of GI syndromes might help identify patients at risk of IAs,” said Jan-Karl Burkhardt, MD, the lead author of the study, associate professor of neurosurgery, and division head of cerebrovascular surgery at the Hospital of the University of Pennsylvania.

In other words, if you’re living with GI issues, take time now to talk to your doctor about your increased risk of aneurysm and how you can prevent problems down the road.

Though this study didn’t make the connection, research published in 2023 associated inflammatory bowel disease (IBD) with a higher stroke risk as well.

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Knowing the signs and heading them off

This study didn’t explain the exact mechanism behind the connection between GI disorders and aneurysms but as they investigate further, hopefully, they will.

In the meantime, past research has made a connection between stroke and popular medications used to treat conditions like gastrointestinal reflux disease. Some of these drugs may raise the stroke risk as much as 94 percent.

If you take them, talk to your physician about other options — and consider diet and lifestyle modifications that have been shown to help, like weight loss, no smoking, 30 minutes of exercise daily and a diet that doesn’t promote an acid state.

Additionally, be sure to care for the health of your gut, since a balanced microbiome has come to the forefront of research into the gut-brain axis. That includes a diet that contains probiotics and prebiotics, which can help promote regular movements and reduce the risk of constipation and diarrhea.

If you have a GI condition, be sure to know the signs of both types of aneurysm so that you can get help immediately, if necessary.

Signs of an unruptured aneurysm include:

• A dilated pupil
• Numbness, weakness or paralysis of one side of the face
• A drooping eyelid

Once a brain aneurysm ruptures, you can suffer from:

• The worst headache of your life
• Light sensitivity (photophobia)
• Double vision
• Pain behind your eye socket
• Lethargy
• Neck stiffness
• A loss of consciousness

Learn more about aneurysm risks here.

Sources:

SNIS 2024: New study reveals possible link between gastrointestinal syndromes and risk of brain aneurysm — EurekAlert!

Brain aneurysm — Mayo Clinic

The post 7 GI conditions linked with brain aneurysm appeared first on Easy Health Options®.

Sadly, if you’re living with even a single one of these cardiometabolic diseases, your risk of death doubles. End up with more than one of them, and your chances of dying are now four to seven times greater — frightening facts that make finding ways to prevent these diseases vital.

Luckily, researchers say that not only have they found a simple way to do just that in a drink many of us enjoy every morning…

They’ve even nailed down exactly how much of it you need to avoid the multiple cardiometabolic disease trap that could spell death…

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Drink coffee to crush cardiometabolic disease

The research, conducted at Suzhou Medical College in China, tracked the cardiometabolic health of over 172,000 participants who consumed varying levels of caffeine daily, compared to an additional 188,000 people who drank coffee or tea.

And the results all came down to a simple fact…

Both coffee and caffeine intake — in general, at all levels — were inversely associated with the risk of new-onset of multiple cardiometabolic diseases.

In other words, getting any amount of caffeine daily, whether from supplements or a tasty cup of joe, lowers the likelihood of metabolic health problems — especially of the multiple varieties.

However, according to the researchers, a moderate level of coffee or caffeine intake is the amount to shoot for if you want the most bang for your buck.

That’s because moderate coffee or caffeine intake resulted in the lowest risk and was inversely associated with almost all developmental stages of cardiometabolic multimorbidity.

The researchers found that compared with non-coffee drinkers or those who consumed less than 100mg caffeine per day, consumers of three coffees or 200-300 mg of caffeine per day had a 48.1 percent or 40.7 percent reduced risk for new-onset cardiometabolic multimorbidity.

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Don’t sabotage your coffee’s health benefits

Of course, not all coffee is created equal when it comes to your health.

For the best metabolic support, be sure to:

• Avoid sugar-laden coffees – While that whipped-cream-topped caramel latte may be tasty, consuming too much sugar is a sure path to metabolic syndrome. It sabotages cholesterol and increases heart risks. If you like your coffee sweet, try a natural, plant-based sweetener, like stevia, instead of sugar.
• Add whole milk or cream – Research is showing that whole-fat dairy is not just good for your heart, it could reduce your risk of cardiovascular disease and death from any cause, even more than consuming reduced-fat dairy.
• Avoid espresso – Drinking just three espressos has been shown to significantly increase serum total cholesterol (a metabolic risk factor), especially in men. It takes six or more cups of coffee made in a French press or filtered coffee to do the same.

So if you want to avoid becoming another metabolic statistic, feel free to enjoy your favorite morning beverage guilt-free!

But remember, your favorite giant mug doesn’t count as one cup if it holds over 6 to 8 ounces. So keep it around 18 to 24 ounces a day.

Sources:

Moderate coffee and caffeine consumption is associated with lower risk of developing multiple cardiometabolic diseases, new study finds – EurekAlert!

The coffee brew method that raises cholesterol most for men – Easy Health Options

The post Coffee: The cardiometabolic disease crusher that lowers heart disease, diabetes and stroke appeared first on Easy Health Options®.

But I can tell you from personal experience that this same term can describe Parkinson’s disease.

My father died of Parkinson’s when he was 83. We spent ten long years watching him slip away from us, first physically, then mentally.

There is no cure for Parkinson’s. But early detection allows for treatments that may slow the progression of the disease and interventions that can dramatically improve quality of life.

But right now, Parkinson’s is detected by using either clinical rating scales, which can be far from objective, or through neural imaging, which is extremely costly. And, on average, it takes close to three years to get a diagnosis.

I have a particular interest in any new developments that might save other people from what I went through, so I’d like to tell you about a recent study that may seem kind of strange at first, but that holds great promise.

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Using ear wax to detect Parkinson’s

Strange as it sounds, a person’s ear wax might reveal that they have Parkinson’s disease, even before any symptoms show up.

What, you may ask, could ear wax possibly have to do with detecting a neurological disease?

It all comes down to two things: volatile organic compounds, or VOCs, and sebum.

Sebum is a waxy, oily substance produced by the sebaceous glands in the skin. It’s what gives you oily skin, but it also hydrates the skin and forms a protective barrier.

Previous research has revealed that sebum from people with Parkinson’s may have a characteristic smell because VOCs released by sebum are altered by disease progression, including neurodegeneration, systemic inflammation and oxidative stress.

Sebum on the skin is exposed to the environment, making it unreliable. But the ear canal is one place where the skin is kept away from the elements — and could produce an accurate diagnosis.

So Chinese researchers Hao Dong, Danhua Zhu and colleagues focused their efforts at screening for Parkinson’s on the sebum in ear wax, which is also easier to sample than sebum elsewhere on the body.  

They collected samples from 209 subjects (108 of whom were already diagnosed with Parkinson’s) and analyzed the samples looking for VOCs unique to the Parkinson’s patients.

Sure enough, they found four VOCs that were only present in the ear wax of subjects with Parkinson’s: ethylbenzene, 4-ethyltoluene, pentanal, and 2-pentadecyl-1,3-dioxolane.

They concluded that the presence of these four VOCs is a potential biomarker for Parkinson’s disease.

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Catching Parkinson’s early: know the warning signs

More work needs to be done before the artificial intelligence olfactory (AIO) system developed by Dong and Zhu becomes a reliable and efficient tool for early prediction of Parkinson’s.

But there are early warning signs that people often ignore since they resemble signs of aging that we’ve been trained to accept as normal:

Loss of sense of smell. Years before any motor or neurological symptoms show up, sense of smell may begin to diminish. It’s the first sign of dopamine dying off, which happens in later stages of the disease.

Excessive sweating. Parkinson’s causes changes to the sweat glands. Women may mistake this for hot flashes. If your skin and hair are oily when they’ve never been before, it could be a sign.

Changes in handwriting. The slowing down and loss of spontaneous, routine movement is known as bradykinesia. In a person with Parkinson’s, their handwriting is often the first place this shows itself.

Stiff arm. Range of motion is decreased; you can’t swing your arm as much as before when you walk.

Orthostatic hypotension. Dizziness upon getting up too quickly. Again, take note if this is new for you.

Persistent neck pain. Women in particular have reported this as the third-most common warning sign they remember when asked how they first knew they had Parkinson’s.

If you suspect Parkinson’s, talk to your doctor. And don’t be tempted to grab a Q-tip to view your ear wax. You can’t tell anything from its appearance, and you could push ear wax further into your ear canal, causing impaction and potentially damaging the eardrum.

Sources:

Ear wax as a possible screening medium for Parkinson’s disease — Eureka Alert

An Artificial Intelligence Olfactory-Based Diagnostic Model for Parkinson’s Disease Using Volatile Organic Compounds from Ear Canal Secretions — Analytical Chemistry

10 Lesser-Known Parkinson’s Disease Symptoms — Michael J. Fox Foundation

The post The Parkinson’s clues found in ear wax appeared first on Easy Health Options®.

However, as is so often the case with medications, the truth is somewhat murkier. The gabapentinoid class of drugs, which includes gabapentin, has been associated with a 30 percent higher risk of hip fracture.

And some of the possible side effects of gabapentin use include fatigue, dizziness, headache, difficulty speaking, memory loss, movement problems and unusual eye movements and double vision.

All of that is disturbing enough. But for people who have taken gabapentin for years, an even more alarming side effect could be waiting for them…

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Gabapentin linked to increased cognitive impairment and dementia risk

A team of U.S. researchers examined real-time data from TriNetX, a health research network containing electronic health records from 60 U.S. healthcare organizations.

They studied the health records of adult patients who had and hadn’t been prescribed gabapentin for chronic low back pain between 2004 and 2024 (with 26,414 in each group). They took into account demographics, co-existing conditions and the use of other pain-relieving drugs.

The results were astonishing…

Those who had received six or more prescriptions for the drug were 29% more likely to be diagnosed with dementia and 85% more likely to be diagnosed with mild cognitive impairment (MCI) within 10 years of their initial pain diagnosis.

What’s more, when the records were stratified by age, those between the ages of 18 and 64 who were prescribed gabapentin were more than twice as likely to develop either dementia or MCI than those who hadn’t recieved a prescription. That’s a lot younger than those normally considered at risk for those conditions.

When the younger cohort was broken down further, there was no heightened risk found among those between the ages of 18-34 who were prescribed the drug.

But for users between the ages of 35-49, the risks of dementia more than doubled — and MCI more than tripled. A similar pattern was found in those between the ages of 50 and 64.

There was also a correlation between risk and prescription frequency. Patients with 12 or more prescriptions were 40% more likely to develop dementia and 65% more likely to develop MCI than those prescribed between three and 11 times.

As recently as 2023, gabapentin was ranked #10 in a list of the top 50 most commonly prescribed drugs in the U.S.

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A worrisome association

Because this is an observational study, no firm conclusions can be drawn about cause and effect. The researchers also note they weren’t able to account for dose or length of gabapentin use.

However, they conclude, “Our findings indicate an association between gabapentin prescription and dementia or cognitive impairment within 10 years. Moreover, increased gabapentin prescription frequency correlated with dementia incidence.”

These findings provide “a foundation to further research whether gabapentin plays a causal role in the development of dementia and cognitive decline,” the investigators write in the study.

In the meantime, they say their observations “support the need for close monitoring of adult patients prescribed gabapentin to assess for potential cognitive decline.”

If you use gabapentin for pain or seizure control, you may want to talk to your doctor about whether you should switch to a different medication. Definitely don’t stop using it without speaking with your doctor first about an alternative.

Sources:

Nerve pain drug gabapentin linked to increased dementia, cognitive impairment risks — Medical Xpress

Risk of dementia following gabapentin prescription in chronic low back pain patients — Regional Anesthesia & Pain Medicine

Does Gabapentin Raise Dementia Risk? — Medscape

The Top 50 Drugs Prescribed in the United States — Healthgrades

The post A top 10 commonly prescribed drug linked to dementia appeared first on Easy Health Options®.

Unmanaged high blood pressure can weaken small blood vessels in the brain. Over time, these damaged blood vessels can no longer deliver the same amount of oxygen to the brain, causing nerves and brain cells to gradually die off.

This leads to what’s known as “white matter lesions,” areas of the brain that have been associated with cognitive decline and dementia.

Judging from this, it seems obvious that lowering your blood pressure can reduce your dementia risk. But is there proof of that?

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Blood pressure and dementia risk

In an exciting four-year study known as the China Rural Hypertension Control phase III (CRHC-3), a diverse team of researchers looked into how controlling high blood pressure might affect the risk of dementia. They gathered nearly 34,000 participants who were struggling with uncontrolled hypertension.

The participants were split into two groups: one received special care, while the other went about their usual care. The intervention group had community health providers, under the guidance of primary care doctors, start them on medication to manage their blood pressure. This group also got support with lifestyle changes, medication management, and tips for keeping track of their blood pressure from home. The aim was to get their blood pressure down to a healthier level—specifically, less than 130 mm Hg for systolic and 80 mm Hg for diastolic.

On the other hand, the usual care group just had their blood pressure checked at clinics without any additional support. After 48 months, the results were telling: the intervention group was taking an average of three different blood pressure medications, while the usual care group managed with just 1.2 medications.

The findings were really positive. About 4.6% of the intervention group were diagnosed with dementia, compared to 5.4% in the usual care group.

This means that treating high blood pressure reduced the risk of developing dementia by about 15%. Not only that, but the intervention group also experienced fewer issues with cognitive impairment without dementia, a significant indicator of brain health.

Throughout the study, the intervention group managed to lower their blood pressure by an impressive 22.0/9.3 mm Hg, and they had fewer serious health complications during the trial compared to their counterparts in the usual care group.

Dr. Jiang He from UT Southwestern Medical Center shared the study’s groundbreaking results, highlighting it as the first to show a significant reduction in dementia risk linked to high blood pressure treatment. These findings align with the results from a similar U.S. study, the SPRINT MIND trial, which found that stricter blood pressure control could also lower the risk of cognitive decline and dementia.

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Getting blood pressure under control

The researchers did note that participants were relatively young and the follow-up was relatively short. The baseline age was about 63 in both participant groups.

However, most experts agree that cognitive decline typically begins during one’s 60s and beyond but can be influenced by many factors.

If you have high blood pressure now, make sure you and your doctor discuss options for controlling it. If it’s only mildly high, the following lifestyle adjustments may be enough to bring it into the normal range:

• Eat a heart-healthy diet (the DASH diet is a good example). Make sure it includes plenty of potassium-rich fruits and vegetables.
• Make sure you’re getting plenty of healthy fats and omega-3s, like the kind you get from fatty fish such as salmon and tuna. An analysis published in the Journal of the American Heart Association identified the optimal daily amount needed to help lower blood pressure.
• Get some exercise. Research has found it can be as effective as medication.

Sources:

Common Intervention Lowers Dementia Risk, Trial Shows — MedPage Today

Blood pressure reduction and all-cause dementia in people with uncontrolled hypertension: an open-label, blinded-endpoint, cluster-randomized trial — Nature Medicine

The correlation between aging and cognitive decline — Greater Good Health

The post High blood pressure? Lower it and your dementia risk appeared first on Easy Health Options®.

An analysis of 21 years of data presented late last year at the American Heart Association’s Scientific Sessions 2024 paints a grim picture…

The analysis found that there was a significant and consistent increase in deaths from obesity-related ischemic heart disease from 1999 to 2020 in the U.S.

Ischemic heart disease is a condition that occurs when the heart’s blood supply is reduced due to narrowed coronary arteries.

Specifically, the analysis revealed an increase of 243% annually in deaths among men and 131% in women.

The highest rates of deaths from ischemic heart disease related to obesity were among middle-aged men ages 55-64, Black adults and people who live in the Midwestern states and non-metropolitan areas in the U.S.

With numbers like that, and on the climb, let’s talk about why obesity drives heart problems, the type of fat that does the most harm and what to do about it…

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How obesity contributes to heart disease

Three factors make obesity a driving force behind heart disease:

Cholesterol levels. Being obese can cause your LDL (“bad” cholesterol) levels to rise. It also elevates triglyceride levels. Not only that, it actually can lower HDL (“good” cholesterol) levels at the same time.

Blood pressure. A person who is obese requires more blood to supply oxygen and nutrients to their body, which can lead to increased blood pressure. And high blood pressure is a common cause of heart attacks.

Diabetes. Obesity puts you at high risk for developing diabetes. And according to the American Heart Association, at least 68 percent of people aged 65 and older with diabetes also have heart disease.

These conditions are also three of the five markers for Metabolic Syndrome (MetS) — and three is all you need for a diagnosis. Another marker is having a large waist circumference — in other words, visceral belly fat.

How visceral fat fuels heart disease

If you are obese and carry a lot of fat around your midsection, you are pretty much a heart attack waiting to happen.

So why is merely carrying fat around the mid-section so dangerous?

According to Dr. Elizabeth Klodas, cardiologist and EHO contributor, visceral fat is like an organ that is “biochemically active.” That means it’s not just “passive fat.”

It can disrupt the healthy function of various hormones, like insulin, impact metabolism, inflammation and organs… leading to an increased risk of heart disease.

Visceral fat also produces chemicals called cytokines that have negative effects on blood pressure and blood clotting. Visceral fat is directly linked with higher LDL (bad) cholesterol and lower HDL (good) cholesterol levels.

All of this increases the risk for ischemic heart disease.

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How to lose the fat that contributes to heart disease

You won’t be surprised to hear that diet and exercise are necessary to lose visceral fat. However, I do have a simple tip to help you start chipping away at it…

According to researchers at the University of Illinois Urbana-Champaign, start by eating an avocado a day.

Their study followed 105 overweight or obese adults for a full 12 weeks.

Half were asked to eat an avocado at one meal a day, while the other half ate meals with the same number of calories and nearly identical ingredients, just without the avocado.

And the results showed:

• Women who consumed an avocado as part of a daily meal had a reduction in deeper visceral abdominal fat.
• They also experienced a reduction in the ratio of visceral fat to subcutaneous fat, indicating a redistribution of fat away from their organs.

The researchers say that together, these two findings demonstrate the power of avocados to not only reduce visceral fat but also to ward off the diseases it can cause.

However, fat distribution in males did not change. That doesn’t mean the guys are out of luck. Consider the Green Mediterranean diet…

It’s similar to the traditional Mediterranean diet, but ramps up the green factor by requiring three daily components: green tea, walnuts, and a shake made with duckweed (an aquatic green plant high in protein, iron, vitamin B12, and polyphenols).

In one study, this green diet version lowered blood pressure, insulin resistance, and inflammation, and improved the ratio of good to bad cholesterol.

Another found it doubles the belly fat loss of people following the traditional form of the diet. In this particular study 88% of the participants were men.

Don’t forget, exercise is an important part of weight loss but can be hard to jump into for someone who’s obese. Consider consulting a doctor or a weight loss trainer for additional support.

In addition to doing the right things to lose weight, be wary of these 12 habits that pack on dangerous belly fat.

Sources:

Obesity-related heart disease deaths increased in the U.S. over the past two decades — Eureka Alert

Three ways obesity contributes to heart disease — Penn Medicine

Significant gaps between the science of obesity and the care patients receive — heart.org

Avocados change belly fat distribution in women, controlled study finds — Science Daily

The post What makes obesity-related heart disease so deadly appeared first on Easy Health Options®.

Every weekend when the weather is nice, you can find them there, walking across the pristine, perfectly manicured courses as they play.

A few years ago, I became aware that some of the pesticides used to keep that grass lush have been linked with Parkinson’s disease, a well-known neurological condition for which there is no cure.

It’s information I’m always quick to share with any of my golf-playing friends. Some have been a little skeptical, considering the cardiometabolic benefits of golf, but reassured me that they avoid playing on the course immediately after pesticide applications.

Now, new research not only reinforces the potential danger active golfers face, but has revealed an association between just living in close proximity to a golf course and more than double the risk for Parkinson’s…

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Golf course proximity and Parkinson’s

Parkinson’s disease has been tied to a number of environmental contaminants, including:

• Solvents, like the dry cleaning and degreasing chemical perchloroethylene (PCE), also known as tetrachloroethylene, and trichloroethylene that can contaminate drinking water;
• And herbicides/pesticides like paraquat, simazine, atrazine and lindane — some of which have been used to treat golf courses for years.

Despite this, very few studies have looked at the relationship between pesticide exposure from golf courses and Parkinson’s.

So, a team of U.S. researchers examined 139 golf courses in southern Minnesota and western Wisconsin, and evaluated 419 Parkinson’s disease cases and 5,113 controls, matched for age and sex, while adjusting for variables including whether the location of the golf course was urban or rural.

Their study found that living within one mile of a golf course was associated with more than double the chances of developing Parkinson’s when compared with living more than six miles away. The odds of Parkinson’s decreased by 9 percent for every one-mile increase in distance from a golf course, up to 18 miles.

That’s not all. Those living within water service areas with a golf course had nearly double the odds of Parkinson’s compared with individuals in water service areas without golf courses, and 49% higher chance of Parkinson’s compared with participants with private wells.

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Vulnerable groundwater regions at high risk

Living in water service areas with a golf course in vulnerable groundwater regions was associated with 82 percent higher odds of contracting Alzheimer’s compared to those in nonvulnerable groundwater regions.

A vulnerable groundwater region is any region with coarse-textured soils, shallow bedrock or karst geology.

“Our study found that both distance from a golf course and karst topography were independently associated with risk of Parkinson’s disease,” study lead Dr. Brittany Krzyzanowski of the Barrow Neurological Institute in Phoenix told MedPage Today.

“Karst topography describes a region with limestone bedrock that slowly dissolves over time, creating underground voids that allow water from the surface to move more rapidly through it,” she added. “This means that pesticides applied to grass or crops can more readily move into the groundwater supply after a rain.”

Krzyzanowski added that more research is needed to fully understand the risks, and that the researchers plan to replicate the study using a nationwide dataset.

Until then, the findings suggest that people living near golf courses should be aware of the risks and take steps to minimize exposure to these pesticides. Krzyzanowski suggested asking the neighboring golf course about their spraying schedule and staying indoors and away from the course during those times.

She also suggested using a carbon water filter to reduce the risk of contamination from drinking water—advice also offered also by the American Parkinson Disease Association.

Another potentially helpful tip is to consider supplementing CoQ10 and PQQ. Together, these two enzymes help protect the brain’s neuron cells by boosting mitochondria and reducing oxidative stress.

Pollution particles tend to hitch a ride on these neuron cells and travel directly to your cerebellum, so anything that can give them an added boost is a good idea.

Sources:

Risk of Neurologic Disorder Rises for People Who Live Near Golf Courses — MedPage Today

Proximity to Golf Courses and Risk of Parkinson Disease — JAMA Network Open

The post Live near a golf course? Your risk for Parkinson’s may double appeared first on Easy Health Options®.

One reason is because it’s easy to stick to. In fact, it’s not really a “diet” at all, but more like a lifestyle choice that‘s more about choosing the right foods than restricting what you eat.

But in all of this, there’s more talk about the food and very little about the spices that are typical of Mediterranean cooking, like black cumin, garlic, rosemary, cinnamon, ginger, and fennel.

Rosemary is my personal favorite. But it’s not one of the three that have recently been found to play a powerful role in the fight against diabetes…

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Free radicals 101

You’ve probably heard of free radicals (also known as reactive oxygen species, or ROS), those pesky, unstable molecules that a lot of us carry around due to exposure to cigarette smoke, air pollutants and other toxins.

Free radicals are also an unavoidable result of certain metabolic processes, like those involved in energy production.

That’s why a balance between free radicals and antioxidants is necessary. If free radicals overwhelm the body’s ability to regulate them, a condition known as oxidative stress occurs.

Many diseases can result, or become worse if oxidative stress goes uncontrolled.

Type 2 diabetes is one of them.

Antioxidant spices win at managing blood sugar and A1C

A group of Spanish researchers conducted a meta-analysis (an examination of 77 existing studies) to determine which Mediterranean spices are most beneficial for people with type 2 diabetes in terms of their glycemic profile.

A glycemic profile is like a “snapshot” of a person’s blood glucose fluctuations throughout the day. It shows how well (or poorly) their insulin is working to control their blood sugar.

Reactive oxygen species can compromise a glycemic profile in two ways: they can lead to insulin resistance (insulin is produced but the body does not respond to it as it should), as well as to β-cell dysfunction (insulin secretion is impaired).

“As far as we are aware, this is the first systematic review and meta-analysis aiming to evaluate the effect of aromatic herbs and spices included in the Mediterranean Diet, such as black cumin, clove [and others], on the glycemic profile of individuals with type 2 diabetes,” the study noted.

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The analysis focused on cinnamon, curcumin, ginger, black cumin, saffron, and rosemary.

But three stood out for their powerful effects on different aspects important for blood sugar management:

• Only ginger and black cumin were associated with a significant improvement in A1c (a blood test that measures your average blood sugar levels over the past three months)
• Only cinnamon and ginger were associated with a significant decrease in insulin values (cinnamon is already well-known for keeping blood sugar in check).
• Ginger was the only spice associated with a significant decrease in fasting glucose, A1c, and insulin.

What’s behind these spice benefits?

Spices are at the top of the ORAC (oxygen radical absorbance capacity) scale. The NIH’s National Institute on Aging developed ORAC to quantify a food’s total antioxidant capacity (TAC) — which equates to it strength in fighting off free radicals.

So there you have it. Spice things up and reap the benefits!

Sources:

Ginger, Cinnamon, Cumin Improve Glycemic Control — Medscape

Effect of Aromatic Herbs and Spices Present in the Mediterranean Diet on the Glycemic Profile in Type 2 Diabetes Subjects: A Systematic Review and Meta-Analysis — Nutrients

Free radicals, antioxidants and functional foods: Impact on human health — Pharmacognosy Reviews

The post 3 spices that tackled A1C, fasting glucose, insulin and won appeared first on Easy Health Options®.

It’s a serious disease that can cause blindness, foot amputation, nerve damage and kidney problems, to name a few of the possible long-term effects.

And even though diabetes doesn’t just appear out of thin air, it can sneak up on you…

Approximately 1 in 3 American adults have prediabetes, a condition where blood sugar levels are higher than normal, but have not crossed the threshold for diabetes yet.

Unfortunately, most people in this stage don’t know the warning signs of prediabetes, that it carries a serious threat for heart damage or that it’s a critical point for stopping the trajectory to type 2 diabetes.

Physicians will advise keeping weight, blood sugar and cholesterol levels healthy through diet and exercise to avoid prediabetes.

But if you still find yourself in prediabetes limbo, you could benefit from extra help — like taking a common vitamin found to slash the risk of progression to full-blown diabetes…

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Vitamin D could save millions from a diabetes diagnosis

Vitamin D, known as the sunshine vitamin, is best known for powerful immune support. Few of us realize it also has important roles in insulin secretion and glucose metabolism. In fact, previous research has associated low blood levels of vitamin D with a higher risk of developing diabetes.

Researchers from Tufts Medical Center conducted a review and meta-analysis (they combined the statistical results) of three clinical trials comparing the impact of vitamin D supplements on diabetes risk for adults with prediabetes.

Over a three-year follow-up period, they saw that supplementing vitamin D was associated with a 15 percent decreased likelihood for developing type 2 diabetes in adults with prediabetes.

Given the fact that more than 374 million adults worldwide have prediabetes, the authors used their findings to deduce that vitamin D supplementation could delay the development of diabetes in more than ten million people.

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Vitamin D helps take down risk factors

If you know a little more about vitamin D’s association with other risk factors that are known to contribute to the development of diabetes, there’s no mystery about why D is the anti-diabetes vitamin…

Take obesity, considered one of the top risk factors. People who are low in vitamin D are also more likely to be obese. But worse, a study from Spain has shown that lacking vitamin D expands your chances of developing diabetes even more than being overweight.

Another study found that people with vitamin D blood levels of 50 ng/mL (considered adequate) were five times less likely to develop diabetes than those with 20ng/mL. The lead author of that study, Dr. Cedric Garland, believes rather than focusing solely on obesity and sugar and fat intake, we should be focusing on vitamin D levels.

Per the good folks at Harvard T. Chan School of Public Health, the RDA for vitamin D provides the daily amount needed to just maintain healthy bones and normal calcium metabolism in healthy people. That means 600 to 800 IU a day likely won’t turn prediabetes around.

The Institute of Medicine increased the upper limit of vitamin D to 4000 IU a day for adults, but other experts recommend a therapeutic daily dose of 5000 IU. Because of a growing body of research that’s finding vitamin D is not a one-size-fits-all vitamin, some have also suggested that dosage be based on BMI.

If you’re unsure what your vitamin D levels are, your doctor can test them. He’d also best know of any conditions or medications that could lower your levels or potential interactions.

Sources:

Vitamin D supplementation may lower diabetes risk for the more than 10 million adults with prediabetes — Eureka Alert

Vitamin D and Risk for Type 2 Diabetes in People With Prediabetes — Annals of Internal Medicine

Time out: should vitamin D dosing be based on patient’s body mass index (BMI): a prospective controlled study — Cambridge University Press

The post The vitamin that could turn prediabetes around appeared first on Easy Health Options®.

For a while, he was relying on over-the-counter sleep medications to get better rest. But they never really worked all that well, plus the potential side effects of some popular prescription sleep aids certainly gave us both pause.

I’ve been on the lookout for more natural sleep remedies to help him — and recent research has uncovered a pretty simple solution. Even better, the only side effects are healthy ones…

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Mom knew what she was talking about

Previous studies have shown that inadequate sleep can drive people toward unhealthier diets that are high in fat and sugar. Yet, doctors and scientists still don’t know a great deal about how diet can affect sleep patterns.

In this study, a team of U.S. researchers examined the eating patterns of 34 healthy young adults. The participants recorded their eating habits for up to one week.

They also wore wrist monitors to track sleep fragmentation — interruptions between sleep cycles, such as deep and light sleep phases, that keep the body and brain from reaching and maintaining restorative sleep stages.

Results showed a clear connection between each day’s diet and meaningful differences in the subsequent night’s sleep. Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night. Similarly, those who consumed more healthy carbohydrates, such as whole grains, also benefited from better sleep.

Based on their findings, the researchers estimate that people who eat five cups of fruits and vegetables each day, as recommended by the U.S. Centers for Disease Control, could experience a 16 percent improvement in sleep quality compared to people who consume none.

“Sixteen percent is a highly significant difference,” says co-senior author Dr. Esra Tasali, director of the UChicago Sleep Center. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

The researchers believe the carbohydrates and fiber in the fruits and vegetables have the strongest impact on sleep. This reinforces a previous study that found a link between increased fiber and better sleep.

It also proves, even if she didn’t know the specifics, that mom was right when she bugged you to eat your fruits and veggies.

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Certain fruits and veggies are even better for sleep

The researchers believe they’ve found a significant enough relationship to conduct further studies to establish causation, broaden the findings across diverse populations and examine how underlying mechanisms, such as digestion, neurology and metabolism, could come into play.

For now, based on current data, the researchers are confident in recommending a regular diet rich in complex carbohydrates, fruits and vegetables to ensure long-term sleep health.

“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” Tasali says. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge.”

“People are always asking me if there are things they can eat that will help them sleep better,” says co-senior author Dr. Marie-Pierre St-Onge, director of the Center of Excellence for Sleep & Circadian Research at Columbia University. “Small changes can impact sleep. That is empowering — better rest is within your control.”

So if you’re having trouble sleeping, try for five cups of fruits and vegetables every day. If you’re wondering what that amount looks like, here are some examples:

• 1 medium apple, grapefruit, nectarine, orange, peach or pear
• 22 grapes
• 8 large strawberries
• 1 large bell pepper
• 2 medium carrots or 12 baby carrots
• 1 medium potato

If you really want to boost your odds of a good night’s rest, try adding these fruits and veggies that have been shown to promote better sleep:

• Kiwi: One study showed eating two kiwis an hour before bedtime for four weeks increased the total sleep time and sleep efficiency in adults with sleep disorders.
• Tart cherries: Also known as sour cherries, these are naturally high in melatonin, making them conductive to sleep.
• Leafy greens: Leafy greens like spinach are high in magnesium, which promotes good sleep quality.

One last tip: Choose organic produce when possible. Some pesticides have been found to interact with melatonin (your natural sleep hormone) receptors in the brain resulting in sleep problems and metabolic disorders.

Sources:

The Secret to Better Sleep Could Be As Simple As Eating More Fruit And Veggies — Science Alert

Eating more fruits and veggies could help you sleep better — UChicago Medicine

Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults — Sleep Health

These 3 Fruits May Help You Sleep Better — St. Vincent’s Medical Center

6 Foods That Help You Sleep — Cleveland Clinic

The post Eat your way to better sleep in just 24 hours appeared first on Easy Health Options®.

That was decades ago. So why am I thinking about this now?

Because it makes me susceptible to a painful condition that affects about ten percent of people who have had chickenpox — and you’ve probably guessed that I’m referring to shingles.

That may not sound like a big risk. But some research I’ve read lately has me thinking more and more about getting the vaccine, not only to prevent this condition, but also because of its fascinating connection to dementia…

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What is shingles?

Like me, you may have had chickenpox as a child. If so, you now have a virus lingering deep in the roots of your nerves that can be reactivated at any time.

If that virus wakes up, it can cause you to suffer painful blisters and searing nerve pain, possibly even long-term nerve damage.

This is shingles, also called herpes zoster, after the virus that causes it.

In mild cases, a band of fluid-filled blisters that itch intensely will appear, most commonly around the left or right side of the body.

In more severe cases, though, the pain of shingles can be so intense that even a slight breeze or pulling a sheet over the body can cause unbearable pain. This pain can last months or even years and is known as postherpetic neuralgia (PHN).

There are also several variations of shingles that have varying degrees of severity:

Ophthalmic shingles, or shingles of the eye, can cause complications including corneal ulcers, glaucoma and potential blindness.

Ramsey Hunt Syndrome is a form of shingles that can cause blisters in and around the ear and mouth on one side of the face. The virus attacks a central facial nerve and can result in loss of hearing, facial paralysis, ear pain and changes in the ability to taste.

Internal shingles happens when the virus affects the body but does not cause a rash. Symptoms may be mistaken for the flu: fever, headaches, muscle aches, chills, and swollen lymph nodes. If the virus attacks internal organs, pneumonia, hepatitis, or encephalitis can result. If you feel sick but have neurological symptoms, like numbness, tingling and burning under the skin, you need to get medical treatment immediately.

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Shingrix does more than we bargained for

Since 2006, a vaccine called Zostavax has been used to prevent shingles, and in 2018, a new shingles vaccine called Shingrix was approved.

Unlike Zostavax, it does not use live viruses and is considered safer for people with compromised immune systems. But here’s an interesting “bonus” to both these vaccines:

In July 2024, research published in Nature Medicine revealed that the original Zostavax vaccine was associated with reduced risk of dementia and Alzheimer’s disease. At the time, the newly approved Shingrix vaccine, which became the treatment of choice for shingles, reduced that risk even more.

However, in these previous studies based on health records, researchers could not account for a significant source of bias: Vaccinated people tend to be more health-conscious. Behaviors such as diet and exercise, for instance, are known to influence dementia rates, but are not included in health records — so it was hard to truly narrow the reduced rates of dementia specifically to the vaccine.

Fast-forward to 2025, and the findings of a seven-year “accidental experiment” published in Nature in April 2025 appear to have strengthened the vaccination’s impact on dementia even more.

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An ‘accidental’ clinical trial

A fortuitous “natural experiment” in the rollout of the shingles vaccine in Wales that began in 2013 seemed to sidestep the bias. The vaccine used then contained a live-attenuated, or weakened, form of the virus.

How the vaccine rollout was designed — intended to ration the limited supply of the vaccine — meant that the slight difference in age between 79- and 80-year-olds made all the difference in who had access to the vaccine.

By comparing people who turned 80 just before Sept. 1, 2013, with people who turned 80 just after, the researchers could isolate the effect of being eligible for the vaccine.

The researchers compared the health outcomes of people closest in age who were eligible and ineligible to receive the vaccine, over seven years. By factoring in actual vaccination rates — about half of the eligible population received the vaccine, compared with almost none of the people who were ineligible — they could derive the vaccine’s effects.

By 2020, one in eight older adults, who were by then 86 and 87, had been diagnosed with dementia. But those who received the shingles vaccine were 20% less likely to develop dementia than the unvaccinated.

“It was a really striking finding,” said Pascal Geldsetzer, M.D., PhD., assistant professor of medicine and senior author of the recent study published in Nature in April 2025. “This huge protective signal was there, any which way you looked at the data.

“What makes the study so powerful is that it’s essentially like a randomized trial with a control group — those a little bit too old to be eligible for the vaccine — and an intervention group — those just young enough to be eligible.” 

They also found that protection against dementia was much more pronounced in women than men. This could be due to sex differences in immune response or in the way dementia develops, Geldsetzer said. On average, women have higher antibody responses to vaccination, and shingles is more common in women than in men. More women are also diagnosed with Alzheimer’s and dementia than men.

The circumstances, well-documented in the country’s health records, were about as close to a randomized controlled trial as you could get without conducting one.

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Over 60? You’re at higher risk

While it’s not entirely clear what the connection is between dementia and the shingles vaccine, scientists have two possible explanations.

Here’s one: When a baby is born, specific molecules that potentially could cause inflammation and accelerate aging are silenced. But viral infections like shingles can reactivate the production of these molecules, which could lead to dementia.

Another possibility is that certain viruses, like the one that causes shingles, have the potential to support the rogue form of Amyloid-β proteins that accelerate the onset of dementia.

It’s also unknown whether a newer version of the vaccine, which contains only certain proteins from the virus and is more effective at preventing shingles, may have a similar or even greater impact on dementia.

Geldsetzer looks forward to a large, randomized controlled trial, which would provide the most decisive proof of cause and effect. Participants would be randomly assigned to receive the live-attenuated vaccine or a placebo shot.

As effective as the vaccine seems to be at reducing the risk of developing shingles (and potentially reducing the risk of dementia), it’s not entirely risk-free…

It carries an FDA warning about Guillain-Barré syndrome (GBS), a rare neurological disorder, considered an autoimmune disease, in which the immune system attacks the nerves. In some adults over 65, there was a slightly elevated risk for developing GBS within 42 days of receiving it. Researchers describe the risk as “about three excess GBS cases per million vaccinations.”

It’s a personal decision, and you may have many factors to weigh, including your family history or genetic risk for dementia.

Sources:

Study strengthens link between shingles vaccine and lower dementia risk — EurekAlert

New Shingles Vaccine Does Even Better Job of Delaying Onset of Dementia — Science Alert

The recombinant shingles vaccine is associated with a lower risk of dementia — Nature

Herpes Zoster Vaccination Reduces Risk of Dementia — nih.gov

Newer Shingles Vaccine Edges Out Its Predecessor — Jefferson Health

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