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®.

But the truth is that a healthy immune system is a key component of total body health.

That’s because your immune system isn’t only your body’s first-line defense against this season’s germs. It is also vital for launching assaults on serious conditions, like cancer.

However, according to research from NYU Langone Health, there is something that can destroy that cancer-fighting ability.

And it all has to do with how well your blood is flowing…

Double the rate of tumor growth

Peripheral ischemia includes reduced blood flow to the lungs and legs. It typically follows peripheral artery disease and is a manifestation of worsening symptoms that impact blood flow. But that’s not all it does…

The scientists at NYU were able to prove that peripheral ischemia dramatically fueled cancer growth.

In fact, tumors in mice with restricted blood flow grew at double the rate seen in mice with normal flow.

Why? They found that restricted blood flow prematurely ages the bone marrow, where our immune cell warriors are produced.  

In other words, the researchers demonstrated that the immune system is the missing link between poor blood flow and the proliferation of cancer cells.

Increasing cancer-tolerance and decreasing tumor defense

According to scientists, when there is a threat to the body, such as cancer, the immune system typically ramps up inflammation to eliminate the danger and then eases back on the throttle to avoid damaging healthy tissue (think autoimmune issues).

However, when you suffer from circulation problems, the aging of your bone marrow reprograms stem cells to favor the production of “myeloid” immune cells (monocytes, macrophages, neutrophils) that dampen immune responses.

At the same time, these stem cells begin to decrease their production of lymphocyte-like T cells, which help mount strong antitumor responses.

Altogether, this shifts immune cells into a more cancer-tolerant state, weakening the immune system’s ability to fight cancer.

“Our results reveal a direct mechanism by which ischemia drives cancer growth, reprogramming stem cells in ways that resemble aging and promote immune tolerance,” says first author Alexandra Newman, PhD.

“These findings open the door to new strategies in cancer prevention and treatment, like earlier cancer screening for patients with peripheral artery disease and using inflammation-modulating therapies, to counter these effects.”

Increase blood flow to lower cancer risks

All of this means that if you want to cancer-proof your body, you have to start with supporting your blood vessels. Easy ways to do this include:

• Taking omega-3s – People with peripheral artery disease (PAD) have been shown to have lower levels of healthy omega-3s in their bodies, so taking a fish – or preferably krill oil – supplement could help. Omega-3s not only support better blood flow but also have potent anti-inflammatory effects.
• Getting help stretching – Passive stretching, with the help of a partner, can improve blood flow, blood vessel dilation and reduce stiffness.
• Eating beets – Beets are packed with heart-healthy nitrates, which boost the production of nitric oxide (NO) in the lining of your blood vessels, allowing them to dilate or widen. When this happens, your blood can flow more freely.

Additionally, because the scientists believe that inflammation-modulating therapies could be a key approach, be sure to take steps to reduce your overall body inflammation.

My favorite way to do this is by eating an anti-inflammatory diet that would include these foods:

• Tomatoes
• Olive oil
• Green leafy vegetables, like spinach, kale, and collard greens
• Nuts such as almonds and walnuts
• Fatty fish, which includes salmon, mackerel, tuna and sardines
• Fruits such like oranges, strawberries, blueberries and cherries

Skip or strictly limit foods that increase inflammation in your body, such as processed meats, refined carbs, sodas, and packaged snacks.

Staying active is also a good idea, as exercise not only improves blood flow but also has anti-inflammatory effects on your white blood cells.

Sources:

Restricted Blood Flow Speeds Tumor Growth by Aging the Immune System – NYU Langone Health

Foods that fight inflammation – Harvard Health Publishing

An action plan to fight unhealthy inflammation – Harvard Health Publishing

The post Poor blood flow linked to supercharged tumor growth appeared first on Easy Health Options®.

But my favorite episode offers so much more than a few good laughs…

In it, Frasier’s brother Niles – who, with his fussy tendencies and idiosyncrasies, was always my favorite character – keeps complaining of a throbbing toothache.

His pain turns out to have nothing to do with his tooth itself — but is actually referred heart pain that lands him in cardiac surgery for blocked arteries.

I’m sure it seemed far-fetched to some viewers at the time, but in the years since, studies have demonstrated that certain species of bad bacteria in the mouth can increase inflammatory proteins that accelerate the deposition of buildup in the coronary arteries.

Now, research is revealing that while poor oral health can damage the heart and blood vessels, a focused dental care routine that’s easily accessible could actually reduce narrowing of the arteries over time.

Here’s what you need to know…

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How gum disease leads to thick arteries

Periodontists and cardiologists conducted a gold-standard randomized trial at a dental hospital in central London. They followed 135 people with severe periodontitis (also known as gum disease).

For each person, they took blood samples for markers of inflammation and oxidative stress. They also measured how much the arteries dilated when blood flow increased, a measure of blood vessel functioning, and measured the thickness of their artery walls via ultrasound — a key marker for cardiovascular disease risk.  

The participants were randomly split into separate groups to receive dental care — but it wasn’t the same old standard care for all participants…

• The first group received “intensive periodontitis treatment,” which included a thorough cleaning of the whole mouth and a deep cleaning below the gum line to remove plaque and tartar.
• The rest received a regular cleaning — with just a scale and polish — typical of a yearly dental visit.

Then, the participants were followed over the next two years, and each received further dental treatments at regular intervals throughout that time. Researchers also reassessed the carotid artery at the one-year and two-year marks, took blood samples and measured blood-vessel function at five different times.

The results spoke for themselves…

People who went through the intensive periodontitis treatment had:

• Carotid arteries with much lower thickness levels, indicating a lower risk for heart disease
• Better blood vessel function
• Lower levels of inflammatory and oxidative stress markers in their blood, which lead to atherosclerosis

In fact, the benefits patients received from deep gum treatment were “comparable to what has been seen with lifestyle interventions and some pharmacological agents in similar populations,” said Dr. Francesco D’Aiuto, a clinical research periodontist at University College London.

These findings suggest that oral health should be taken seriously as a contributing factor in cardiovascular disease, far more seriously than it has been considered previously, despite past research.

“For many, many years, dentists have been focusing on the teeth, forgetting the rest of the body, and physicians have been focusing on the body, forgetting that there are teeth,” said Dr. Maurizio Tonetti, a clinical and research periodontist. “They are really two worlds that have been separated and need to go back together for the benefit of patients.”

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Making oral health a priority

The good news is, this study proves that when you take care of your teeth and gums, you can support a healthy heart and blood vessels, along with a healthy mouth.

And in addition to seeing your dentist regularly, there are ways to do that at home.

First, be sure to take these six steps for fighting gum disease naturally. They include everything from diet and things to add to your toothpaste to supplements that can help.

I also highly recommend drinking matcha tea or using it in place of your usual mouthwash as it helps take down gum disease-causing bacteria.

I also practice oil pulling, specifically with coconut oil, to leverage a flavonoid known as prunin laurate or Pru-C12. Pru-C12 stops the growth of P. gingivalis, a bacterium frequently detected in deep periodontal pockets, considered to be the most critical bacterium in periodontal disease.

Keep your smile—and your ticker—in tip-top shape!

Sources:

Gum disease treatment slows the thickening of arteries, clinical trial shows – LIVESCIENCE

The post How your dentist can keep your arteries from narrowing appeared first on Easy Health Options®.

There’s no doubt that caffeine can raise your blood pressure and heart rate.

But consuming moderate amounts of caffeine daily also has been linked to supple arteries and reduced risk of heart failure and atrial fibrillation.

Now there’s more good heart health news for those of us who love our coffee, tea and cocoa…

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Caffeine and your blood vessels

Vascular disease, damage of blood vessels and their resulting consequences — heart attack and stroke — are among the leading causes of death in the general population.

These risks are even higher in patients with inflammatory rheumatic diseases like lupus and rheumatoid arthritis. This is due to the diseases themselves and some of their treatments, particularly derivatives of cortisone.

Until now, doctors have recommended avoiding risk factors to protect against vascular dysfunction. These recommendations included:

• Halting inflammation
• Decreasing cortisone medications
• Not smoking
• Reducing cholesterol
• Getting blood pressure under control

However, researchers from Sapienza University of Rome found suggestions that caffeine actively helps endothelial progenitor cells. This group of cells helps regenerate the lining of blood vessels and is involved in vascular growth.

A diet rich in vitamins D (found in oily fish and eggs) and A (found in many fruits), as well as polyunsaturated fatty acids, and low in sodium, appears to play a role in reducing the inflammatory burden. Scientists have been curious if caffeine belongs on that list.

Caffeine exerts its anti-inflammatory effect by binding with receptors expressed on the surface of immune cells.

The researchers studied 31 lupus patients who did not have traditional cardiovascular risk factors using a seven-day food questionnaire. After a week, the investigators took the patients’ blood to measure the health of their blood vessels. They found that patients who consumed caffeine had better vascular health, as measured by endothelial cells, which form the innermost layer of blood vessels.

“The present study is an attempt to provide patients with information on the possible role of diet in controlling the disease,” says Fulvia Ceccarelli, the paper’s lead author. “It will be necessary to confirm the results through a longitudinal study, aimed at assessing the real impact of coffee consumption on the disease course.”

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There is a daily limit

Keep in mind that most health agencies recommend you consume no more than 400 mg of caffeine a day. Given that a typical eight-ounce cup of coffee contains 95 mg of caffeine, that means limiting your intake to roughly four of these cups.

However, the smallest coffee size at many coffee shops is 12 ounces, and the largest can exceed 20 ounces. If you tend to get your coffee fix there or use an oversized mug at home, you need to bear the size in mind.

Also, if you’re a fan of espresso drinks, bear in mind that they contain a compound that can negate coffee’s heart benefits and are often loaded with added fat and sugar. You may want to stick with brewed coffee to reap the full benefits of caffeine.

If you want to moderate your caffeine consumption, a good way to do so is to replace a cup or two of coffee with black or green tea. A cup of black tea contains approximately 47 mg of caffeine, while a cup of green tea contains around 33 mg.

Sources:

Caffeine is a heart-healthy habit — EurekAlert!

Caffeine improves systemic lupus erythematosus endothelial dysfunction by promoting endothelial progenitor cells survival — Rheumatology

How Much Caffeine Is In a Cup of Coffee? — Food Network

How much caffeine is in tea? — GoodFood

The post The truth about caffeine and your blood vessels appeared first on Easy Health Options®.

For the lucky few who survive the event, an almost insurmountable challenge lies ahead. Stroke is the leading cause of permanent disability in adults. Speech problems, strength and mobility issues and memory loss are just a few of the impacts of stroke.

Right now, no approved treatment reverses the damage caused by stroke in the U.S. But that hasn’t stopped researchers from trying. And one team may have hit upon a drug that could do the trick — and nip a few other diseases in the bud as well…

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GAI-17 could help heal stroke damage

Acute ischemic stroke is caused by blockage in an artery feeding blood to the brain, which cuts off its oxygen supply and causes cell damage and death.

Researchers in Japan developed a mouse model of acute ischemic stroke to investigate the role of toxic aggregation of the glycolytic enzyme, glyceraldehyde-3-phosphate dehydrogenase (GAPDH). This multifunctional protein is associated with the development of many difficult-to-treat brain and nervous system diseases.

The mice were subjected to 30 minutes of ischemia (stroke) followed by periods of reperfusion, and researchers determined that ischemia-reperfusion-induced GAPDH aggregates led to cell death and paralysis in the mice. By creating a construct encoding human GAPDH-C152A, the team was able to inhibit the aggregation of mouse GAPDH.

Next, the researchers developed and optimized a GAPDH aggregation inhibitor (GAI) to see if using a drug to inhibit GAPDH aggregation could prevent ischemic brain damage and be a therapeutic approach for acute ischemic stroke.

When this inhibitor, known as GAI-17, was given to the mice with acute strokes, there was a significantly lower level of brain cell death and paralysis compared to untreated mice.

Considering that stroke is a condition in which time is essential for successful treatment, it’s promising that improvements were observed in the mice even when GAI-17 was administered six hours after the stroke.

And that’s not even all GAI-17 may do…

“The GAPDH aggregation inhibitor we have developed is expected to be a single drug that can treat many intractable neurological diseases, including Alzheimer’s disease,” says Hidemitsu Nakajima, a professor at Osaka Metropolitan University who led the study team.

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Prevention and stroke support

To sum up, GAI-17 shielded mouse brains from stroke damage, restored movement, worked up to six hours after onset, and did so without harm. Plus, it may be used to treat various neurodegenerative diseases in addition to stroke.

It will be exciting to see if studies in humans reveal the same promising effects that could lead to an approved treatment.

In alternative medicine, many natural compounds have shown promise in helping survivors of stroke…

According to a preliminary study presented at the American Stroke Association’s International Stroke Conference 2024, ginkgo biloba may hold promise for patients recovering from ischemic stroke, particularly when it comes to recovering their cognitive ability.

So, it’s not at all surprising that IV preparations of ginkgo biloba’s active ingredients are widely used in China as a complementary treatment for ischemic stroke.

A study published in the journal Stroke found that both coffee and green tea have varying degrees of benefit for stroke survivors as well.

However, your best defense against stroke is a good offense. Taking steps to reduce your stroke risk includes:

• Quitting smoking: According to one study, people who smoked were 1.9 times more likely to have a severe stroke and 1.7 times more likely to have a mild to moderate stroke than people who were not smokers.
• Managing blood pressure: That same study found people with high blood pressure were 3.2 times more likely to have a severe stroke and 2.9 times more likely to have a mild to moderate stroke than people without high blood pressure.
• Controlling your blood sugar: Elevated blood sugar is a risk factor for stroke, so do your best to avoid developing diabetes.
• Eating a healthy diet: Avoid foods high in saturated fats, sodium and added sugars. This will help with managing blood pressure, blood sugar and cholesterol as well.
• Exercising: Physical inactivity can increase your stroke risk, so aim for at least a few days a week of moderate-intensity exercise, such as a brisk walk, a run, a bike ride, or a swim.

Sources:

Six-hour ‘undo’ button: GAI-17 rewinds stroke damage and may beat Alzheimer’s — ScienceDaily

Inhibition of GAPDH aggregation as a potential treatment for acute ischemic stroke — iScience

Heart Disease & Stroke Statistics 2025 Update — American Heart Association

Stroke Recovery: Dealing with Long-Term Disability After a Stroke — American Brain Foundation

Risk Factors Under Your Control — American Stroke Association

The post The drug that could heal stroke — and a lot more 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®.

Most hotels with hot tubs also have saunas, but I prefer the hot, bubbling water of the tub. The combination of heat and water soothes my body and relaxes my mind like nothing else can.

As it turns out, the time I’ve spent in hot tubs has provided me with more than just an hour or so of relaxation. Research shows that the heat of a hot tub or sauna stimulates all sorts of beneficial health effects.

And just in case you’re considering installing one or the other in your home, research also shows that the tub wins out hands down in terms of therapeutic value, especially when it comes to blood pressure and immune system response.

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Hot tubs beat saunas for lasting benefits

Both hot tubs and saunas are great for soothing aching muscles and providing welcome warmth, but hot tubs might offer greater health benefits.

That’s what researchers at the Bowerman Sports Science Center at the University of Oregon found in a study involving ten men and ten women who exercised regularly, ranging in age from 20 to 28 years old.

The researchers monitored their body temperature, blood pressure, heart rate, cardiac output (the amount of blood the heart pumps per minute) and immune cell populations, as well as blood biomarkers of inflammation.

This data was collected before, during, and after subjects soaked in a hot tub and sat in both a dry heat and infrared sauna.

Their findings showed that hot water immersion raised core body temperature more than dry sauna, which in turn caused an increase in blood flow and immune system response.

“We saw that hot water immersion was the most impactful in increasing core body temperature, which is the main stimulus for these subsequent responses,” Atencio said. “Increasing body temperature causes an increase in blood flow, and just the force of blood moving across your vessels is beneficial for your vascular health,” says lead study author Jessica Atencio

Need more good news? They say the benefits can last beyond the minutes spent directly in the hot tub.

This isn’t the first study to imply the benefits of hot water on heart health, either. And how to get them without a hot tub.

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A safe option for those who can’t exercise

“We always say that exercise is the primary nonpharmacological treatment that people should be doing to promote health, but some people can’t or just won’t exercise,” says Atencio. “Heat therapy is good supplementation.”

In other words, for those people who can’t or won’t exercise, time spent in a hot tub can provide some of the same benefits.

But just as with exercise, hot tub time must be done in moderation.

“We want people to be smart and safe about it,” says Prof. Christopher Minson, in whose lab the study was conducted.

“We need to make sure that they are cleared by their physicians or others for heat therapy or for exercise, whether it’s mild to moderate walking or jogging or strength training. Then they’ll be fine to do heat therapy.”

Some general hot tub safety rules:

Always check the temperature before entering the hot tub. The maximum safe temperature for a hot tub is 104°F (40°C).

Limit soaking time to 15-20 minutes, especially at higher temperatures.

Hydrate adequately to prevent dehydration and overheating.

Avoid alcohol and drugs before or during hot tub use, as they can increase the risk of drowning and other accidents.

Shower before and after using the hot tub to remove sweat, dirt, and personal hygiene products.

Sources:

Hot tubs outperform saunas in boosting blood flow and immune power — Science Daily

Comparison of thermoregulatory, cardiovascular, and immune responses to different passive heat therapy modalities — American Journal of Physiology

The post Hot tub time improves blood pressure and immune response appeared first on Easy Health Options®.

For men, it’s a bit more complicated. While some older men with erectile dysfunction (ED) do suffer from low testosterone levels, it’s far from the only potential cause. Some others include:

• Heart disease
• Atherosclerosis
• High cholesterol
• High blood pressure
• Diabetes
• Obesity
• Metabolic syndrome
• Parkinson’s disease
• Treatments for prostate cancer or an enlarged prostate

It may be surprising to see diabetes on this list. But high blood sugar can cause vascular and nerve damage (or neuropathy), both of which can decrease blood flow to the genitals.

If you haven’t been diagnosed with diabetes, you may think you’re in the clear. However, recent research indicates even a small increase in blood sugar levels could have an impact on your sex life…

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Blood sugar elevation and virility

For the study, researchers recruited 200 healthy men ages 18 to 85 in 2014 and tracked them through 2020. By the end of the study, 117 men were still participating.

The researchers examined progressive changes in participants’ semen and hormonal profiles, erectile function and metabolic health. The latter was measured through BMI and blood sugar levels monitored by the HbA1c test.

According to the results, hormone levels and semen parameters stayed largely within normal ranges over time. However, sperm movement and erectile function decreased in men with minimally elevated blood sugar levels below the diabetes threshold of 6.5% HbA1c.

The study also found that while testosterone levels did not have a direct impact on erectile function, they were related to participants’ libido assessment.

“Although age and testosterone levels have long been considered an impetus for men’s declining sexual health, our research indicates that these changes more closely correlate with modest increases in blood sugar and other metabolic changes,” says Dr. Michael Zitzmann, professor and doctor of medicine at University Hospital in Muenster, Germany.

“This means that men can take steps to preserve or revive their reproductive health with lifestyle choices and appropriate medical interventions,” Zitzmann adds.

Zitzman notes that the researchers hope the information gleaned from the study will help doctors and their patients establish effective male sexual health maintenance plans. “We now know that it’s in our power to retain sexual and reproductive wellbeing in men, even as they age,” he says.

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Keeping blood sugar in balance

The best way to keep blood sugar levels in check is through diet. Any diet that ditches added sugars and ultra-processed foods for more lean meats, fruits and vegetables and whole grains is a good place to start.

But if you’re on the road to diabetes, you may want to try a low-calorie keto diet. In addition to helping manage blood sugar, this diet can also boost testosterone. The downside is that it’s hard to stick to. In that case, consider a Mediterranean diet. Both diets improve blood sugar, weight and metabolic health.

Another lifestyle change that can help is getting regular exercise. Engaging in regular physical activity increases your body’s sensitivity to insulin, allowing sugar to be processed more efficiently. In fact, exercise can lower your blood sugar for up to 24 hours or more after you work out.

You should also consider a vitamin D supplement. Taking vitamin D has been associated with a reduced likelihood of developing type 2 diabetes in adults with prediabetes, a condition where blood sugar levels are elevated but have not yet progressed to full-blown diabetes. The recommended therapeutic dose for vitamin D is between 4000 and 5000 IUs a day.

There are a few supplements that have shown promise in balancing blood sugar levels, including black seed oil and berberine. Make sure you talk to your doctor before taking supplements if you’re already on medication to lower your blood sugar.

Sources:

Not just diabetes: How slightly high blood sugar wrecks men’s sexual health — ScienceDaily

Male Virility Affected By Minimal Rises In Blood Sugar, Study Says — U.S. News & World Report

Erectile dysfunction — Mayo Clinic

Blood Glucose and Exercise — American Diabetes Association

The post How slightly elevated blood sugar tanks a man’s sex life appeared first on Easy Health Options®.

Sometimes, an observational study is convincing enough to be considered a valid source of evidence.

And while it may not offer “cause and effect” proof, an observational study, when done well, gives us enough information to convince us that changing our behavior could benefit our health.

This is especially true when it comes to what we eat.

I’ve often said here that “food is medicine.” Well, here’s an observational study that has convinced me eating a little differently will add some years to my life…

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Women need more vitamin K1 to keep arteries flexible

A study at Australia’s Edith Cowan University has shown that eating just an extra cup of leafy greens and cruciferous vegetables each day could save your life.

These vegetables, including spinach, kale, and broccoli, are rich in vitamin K1.

The researchers investigated whether eating more vitamin K1 was linked to better heart and blood vessel health in older women.

Older women were chosen as subjects because they have a unique risk for atherosclerotic vascular disease (ASVD), a type of cardiovascular disease where plaque builds up inside your arteries, narrowing them and restricting blood flow.

This is one reason that women are known to be at greater risk of heart attack and stroke than men. Hormonal factors also contribute to this increased risk level.

The study participants were 1,436 women, who averaged 75 years of age. A food questionnaire assessed their vitamin K1 levels at the start of the study.

Then, the researchers followed them for 14.5 years using hospital and death records.

In general, women who ate more vitamin K1 had thinner carotid artery walls, reflecting less early-stage atherosclerosis.

More specifically, women with the highest K1 intake (120mcg) had a 43% lower risk of dying from ASVD.

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Are you getting enough K1?

If you’re following the recommended daily guidelines, you’re probably not getting that 120mcg of K1 that lowered the risk of dying from ASVD.

The recommended daily intake of K1 in the U.S. is only 90mcg for adult females.

In Australia and New Zealand, it’s even lower: only 60mcg for females.

But you know what? It doesn’t take much to get to that 120mcg mark. Let me show you…

• A cup of raw kale provides 472mcg
• A cup of raw spinach offers 145mcg
• Just half a cup of cooked broccoli provides 110mcg
• A half-cup of cooked Brussels sprouts contains 109mcg.
• A half-cup of cooked cabbage provides 82mcg.

The point is, you won’t have to try too hard to get to that goal of eating 120mcg of K1 per day.

The study authors noted they did not investigate the other vitamin K component — vitamin K2 — even though it may impact heart health, only because estimating intake and availability of vitamin K2 is difficult to determine, since intestinal bacteria are involved in the synthesis of K2.

But if you’d like to know more about this form of vitamin K (found in much different food sources than K1), check out how vitamin K2 fights a common contributor of unhealthy aging — calcification.

Sources:

An extra cup of leafy greens each day reduces heart disease death risk — New Atlas

Higher vitamin K1 intakes are associated with lower subclinical atherosclerosis and lower risk for atherosclerotic vascular disease-related outcomes in older women — European Journal of Nutrition

The post The vitamin to help women avoid a fatal arterial disease appeared first on Easy Health Options®.

In fact, at one point he threatened to start sleeping in the guest room if I didn’t wear warm socks to bed instead of warming my cold toes up on his legs.

Well, that was before I got my Hashimoto’s under control. But if you’re dealing with cold toes and you don’t have a thyroid problem, don’t ignore this distress call…

That’s because cold feet can be a sign of a serious circulation problem that may start in the small blood vessels — but can signal big trouble…

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Blood vessels and your feet

Since your circulatory system is responsible for head-to-toe blood flow — the blood vessels in your feet can often sound the first alarm of problems to come.

That’s because your heart works extra hard to pump blood through arteries that reach vital organs, like the brain.

But by the time your blood vessels reach your feet, they’ve branched in numerous directions, getting smaller and smaller in size much in the same twigs branch off of a tree.

And it’s these smaller vessels where trouble can quickly escalate…

Tiny little masses called microemboli, made up of blobs of cholesterol, can get stuck.

While these little clots, also known as emboli, pass easily through large vessels, they struggle to pass through as vessels become smaller— making it easy to cut off the blood supply to your toes.

Two signs you shouldn’t miss

When this happens, your feet are going to sound an alarm — and it won’t just be cold feet…

It’s feet that are so cold they’ll be painful and even change color, turning blue or purple.

Doctors call it blue toe syndrome.

It can be dangerous because when the tissues of your feet are starved of oxygen, it can lead to cell death, gangrene and even amputation of the toes and feet.

What’s worse is that the microemboli that cause blue toe syndrome can indicate a potentially serious problem in larger arteries that are upstream from these little guys.

Other signs that could indicate blue toe syndrome include:

• Foot pain
• Muscle pain in the legs
• Ulcers on the feet
• Nodules or lesions on the feet
• Bruising

Be sure to let your doctor know if any of these are occurring.

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Supporting head-to-toe blood flow

The little clots that clog small vessels are typically made up of cholesterol and fibrin. Often they have broken off from a plaque forming in a larger artery.

Fibrin is a protein the body uses under normal circumstances to keep a clot from spreading while tissue heals. When the clot is no longer needed it dissolves. But sometimes the process doesn’t go as expected, depending on the health of the arteries involved.

That’s where nattokinase, an enzyme from a fermented soybean dish called natto, is especially helpful…

Nattokinase was discovered over 40 years ago by a Japanese medical researcher named Hiroyuki Sumi, M.D., who demonstrated its ability to support blood flow. It works in much the same way as Pac-Man^®… going to work to thin the blood for smooth circulation.

You can find natto at your local Asian or Japanese market. But most Americans don’t like the texture, taste or smell. But that doesn’t have to be a deterrent…

The benefits of nattokinase have been researched in over 17 scientific studies — including human clinical trials — and supplements are an option. According to the University of Cincinnati, a single dose of Nattokinase at 100 mg was enough to show an enhancement in both thrombolysis while also assisting anti-coagulation profiles.

Since nattokinase does a great job of promoting normal circulation, if you’re taking blood thinners you should consult with your health care practitioner first.

What is blue toe syndrome — Medical News Today

Blue Toe Syndrome — DermaNet

An often overlooked body part could give you clues about your health – CNN

The post The weird warning your feet send about your blood vessels appeared first on Easy Health Options®.

And time has proven them right. If your diet is lacking in vegetables, the dangers are real.

One class of vegetables, in particular, contains a potent ingredient known to prevent cancer.

And now, there’s yet another way that this natural compound could save your life…

The magic in broccoli

Of all the veggies in the Brassicaceae family, commonly called cruciferous vegetables, broccoli is probably the one you’re most familiar with.

But other veggies also belong to this family, including:

• kale
• Brussels sprouts
• cauliflower
• cabbage
• arugula
• watercress

All members of this family are rich in sulforaphane, a natural compound with amazing powers.

Sulforaphane is known to prevent or alleviate some pretty horrible conditions: breast cancer, fatty liver disease and liver cancer, breast and prostate cancer, and kidney damage due to diabetes.

Sulforaphane has even been shown to keep the COVID-19 virus from reproducing.

Now we can add blood clots and strokes to that list…

Sulforaphane modifies proteins to prevent clotting

Researchers led by a team from the University of Sydney in Australia conducted a series of lab tests on 23 compounds commonly found in plants.

The purpose: to see which, if any, might have a stronger tendency to bond with blood platelets and prevent them from sticking together to form deadly blood clots.

They discovered that sulforaphane modifies the activity of a protein called PDIA6. This slows platelet clumping, keeping clots from forming as easily.

“Not only is the broccoli compound effective in improving the performance of clot-busting medication after a stroke, it could be used as a preventative agent for patients who are at a high risk of stroke,” says biomedical scientist Xuyu Liu from the University of Sydney.

Don’t cook the sulforaphane out of your veggies

Raw broccoli will give you the most sulforaphane. But if you prefer your broccoli stir-fried, you can still get the benefits of sulforaphane… if you’re willing to put in a little time.

You see, plants like broccoli have evolved to contain the enzyme myrosinase to defend themselves against herbivores (plant-eating animals). When myrosinase goes into action, it transforms other compounds into, you guessed it, sulforaphane.

So, to release more of the sulforaphane in the broccoli we eat, we need to do physical damage to the broccoli, much like what would happen to it if an animal in the wild came along and started munching on it.

Researchers pulverized broccoli into 2-mm pieces, then divided the bits into three groups.

One was left raw, and one was stir-fried right after it was chopped.

The third was allowed to “rest” for 90 minutes before it was stir-fried.

The “rested” broccoli bits had three times more sulforaphane than either of the other two groups.

Another option for getting more sulforaphane is to eat young broccoli sprouts, known as broccolini — when you see it in the produce aisle, it resembles baby broccoli.

Broccolini has 20 to 50 times more sulforaphane than mature broccoli plants.

Take your pick. Just make sure you’re eating this powerful veggie regularly.

Sources:

Broccoli’s Anti-Cancer Compound Could Have a Whole Other Health Benefit — Science Alert

Integrating Phenotypic and Chemoproteomic Approaches to Identify Covalent Targets of Dietary Electrophiles in Platelets — ACS Central Science

Health Benefits of Cruciferous Vegetables — Web MD

The post The one food that fights both cancer and stroke appeared first on Easy Health Options®.

With age, our blood vessels begin to stiffen. This hinders circulation throughout the body and increases blood pressure, which can lead to a heart attack and stroke.

Most often, atherosclerosis is to blame. Plaque builds up in the arteries, causing them to stiffen or harden, hence its other name — hardening of the arteries — and heart disease can be just around the corner.

Research into heart disease suggests that adopting a heart-healthy lifestyle (the familiar mantra) is our best hope for keeping it at bay or at least mitigating the damage.

However, there is now evidence that intestinal bacteria and their metabolites (byproducts of metabolism) can accelerate the aging of our blood vessels and trigger cardiovascular disease.

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The gut’s influence on blood vessel aging

Scientists have discovered a fascinating connection between gut health and blood vessel function.

You may have heard of the gut-brain axis, a bidirectional communication network that sends messages between the brain and the gut, influencing the nervous, endocrine, and immune systems.

Now researchers are exploring its impact on our heart and blood vessels too…

A team led by Soheil Saeedi at the University of Zurich studied over 7,000 healthy individuals aged 18 to 95, as well as older mice, to investigate how gut bacteria change with age and how this might impact our cardiovascular health.

They found that a substance called phenylacetic acid, derived from the common amino acid phenylalanine, accumulates as we age. This buildup can lead to problems in the cells lining our blood vessels. Essentially, these cells begin to age and function less effectively, causing the blood vessels to stiffen, which can ultimately lead to heart issues.

The researchers identified a specific type of bacteria, Clostridium sp.ASF356, which aids in the production of this phenylacetic acid. When they introduced this bacteria to young mice, they noticed higher levels of phenylacetic acid and signs of aging in their blood vessels. However, when they used antibiotics to eliminate the bacteria, the levels of the acid decreased.

The team also found that healthy gut bacteria can produce beneficial compounds for our blood vessels, such as short-chain fatty acids from dietary fiber. These compounds appear to help maintain the youthful state of our blood vessels. They even saw that adding sodium acetate, a type of short-chain fatty acid, helped improve the function of older blood vessel cells.

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A blood vessel’s ‘fountain of youth’

In simple terms, the health of our cardiovascular system can be influenced by the microbes in our gut. The researchers are now investigating which types of diets can positively impact this relationship.

So far, they’ve found that eating more fiber and foods rich in antioxidants can help maintain the health of our blood vessels, almost like a “fountain of youth.” Food that fits the bill includes:

• Tomatoes
• Olive oil
• Legumes
• Whole grains
• Green leafy vegetables such as spinach, kale and collard greens
• Fruits such as strawberries, blueberries, cherries and oranges
• Nuts like almonds and walnuts
• Fatty fish, including salmon, mackerel, tuna and sardines 

On the other hand, they suggest limiting foods high in phenylalanine, such as red meat and certain dairy products, to help slow down vascular aging.

They’re also experimenting with ways to lower phenylacetic acid levels, including the use of genetically modified bacteria, which show promise in their early tests. While you’re waiting on that, don’t forget to support your gut microbiome with probiotics and prebiotics.

Sources:

Intestinal bacteria influence aging of blood vessels — EurekAlert!

Gut microbiota-dependent increase in phenylacetic acid induces endothelial cell senescence during aging — Nature Aging

The post How your gut could be aging your blood vessels appeared first on Easy Health Options®.

That can leave families feeling pretty lost and overwhelmed. But here’s the good news: researchers are making strides in catching the early signs of Alzheimer’s.

A recent study even found a marker that could predict the disease up to 20 years before symptoms show up — and the best part? It’s something we can actively work on.

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Visceral Fat and Its Impact

One thing research has shown is that a diet high in saturated fats can lead to changes in the brain that resemble those seen in Alzheimer’s. This includes the buildup of beta-amyloid plaques and tau proteins, not to mention inflammation in the brain.

In a new study examining lifestyle factors like obesity and metabolic health, researchers assessed 80 cognitively healthy people in midlife, exploring how their body fat and overall health might relate to the disease. They found that about 57.5% of participants were obese, with an average BMI of 32.31, which is a pretty big concern.

Participants underwent brain PET scans, body MRIs, and various health assessments. Researchers focused specifically on visceral fat — that pesky fat that surrounds our organs — and how it impacts brain health.

What they discovered was pretty eye-opening. People with higher levels of visceral fat had more amyloid buildup, which accounted for an astonishing 77% of the effect attributed to high BMI. Dr. Mahsa Dolatshahi, the lead author of the study, pointed out that this is a big deal: “Our study showed that higher visceral fat was associated with higher levels of those two key proteins linked to Alzheimer’s disease.”

These findings, while a bit alarming, actually give us a chance to make positive changes. It highlights the importance of tackling obesity and related health issues to lower Alzheimer’s risk. Knowing that there’s something we can do can be really encouraging.

Results also showed an association between higher insulin resistance and lower HDL and high amyloid levels in the brain. Interestingly, the impact of visceral fat on amyloid was partially reduced in people with higher HDL levels (the good cholesterol).

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Cerebral Blood Flow Matters

In a follow-up study, the researchers took a closer look at how blood flow in the brain differed between people with high and low levels of visceral and subcutaneous fat.

They found that those with obesity and a lot of visceral fat had reduced blood flow in areas of the brain crucial for memory and processing sensory information.

That’s definitely something to be aware of, especially when combined with the fact that there were no major differences found among groups with varying levels of subcutaneous fat.

Both studies indicate lifestyle modifications aimed at reducing visceral fat could influence the development of Alzheimer’s disease by preventing or delaying its onset. And the earlier you begin, the better.

Changes that may save your brain

What all this means is that making lifestyle changes to reduce visceral fat could really help delay or even prevent Alzheimer’s down the line.

If you’re thinking about making some positive changes, consider swapping out processed foods and unhealthy trans fats for a Mediterranean-style diet that focuses on fish, lean meats, fruits, and veggies. Even something as simple as adding a daily avocado could help reduce visceral fat — plus, they’re delicious!

You might also want to incorporate foods that are rich in resveratrol, like berries and grapes. Resveratrol has shown a lot of potential in helping counteract some negative effects of high-fat diets, so it could be a great addition to your meals.

In a nutshell, understanding how visceral fat, obesity, and Alzheimer’s risk are connected can empower us to take charge of our brain health. It might feel a bit overwhelming at times, but with the right knowledge and support, we can make choices that help protect our minds for the future.

Source:

1. Hidden fat predicts Alzheimer’s 20 years ahead of symptoms — EurekAlert!

The post A hidden cause of Alzheimer’s that starts 20 years early appeared first on Easy Health Options®.

Your hypothalamus, a part of your brain that controls many bodily functions, sets your core body temperature. For most of us, that temperature is set at about 98.6°F.

However, if your body absorbs more heat than it releases, your internal temperature will rise above this point.

Heat stroke can cause brain swelling, kidney and liver failure, and nerve damage, as well as reduced blood flow to the heart. Any of these can become life-threatening very quickly.

Older people are more vulnerable to heat-related illnesses, including heat exhaustion and heat stroke. But, medical experts have known that women are at a higher risk of dying from a heat-related illness than men. The “why” has been the missing part of the puzzle until now…

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Women’s vulnerability to heat begins early

Researchers at Penn State University tested the heat thresholds of 72 participants between 40 and 92 years of age by placing them in a specialized environmental chamber. But first, they each swallowed a tiny devise encased in a capsule that would measure their core temperature throughout the experiment.

The participants engaged in light physical activity to simulate the effort of minimal day-to-day tasks — the types of things people would need to do even during a heat wave.

Gradually, the researchers increased the temperature and humidity in the chamber until participants’ bodies could no longer adequately cool themselves, and their core temperature began to rise.

What they found was that the physiological responses of middle-aged women were similar to the responses seen in older men in the study.

In other words, older women are at greater risk than older men, and middle-aged women are as vulnerable as older men.

Support your body’s cooling system

The wisest way to avoid heat-related illnesses, including heat stroke, is to stay out of the heat. But that’s not always possible. Staying hydrated, out of direct sunlight and wearing loose-fitting clothing can help.

But as we just read, women may need more help staying cool…

A few years ago, I learned how the circulation system not only supplies blood throughout the body but also acts as a cooling system.

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When the body increases blood flow at the skin level — and that action is combined with sweat on the skin’s surface — it helps the body cool down.

With age, however, the blood vessels have a harder time dilating. This means blood doesn’t circulate efficiently enough to dissipate heat — much like a car’s engine that’s running without enough coolant.

To widen blood vessels, the body depends on the production of nitric oxide (NO). However, the body produces less with age and for women there is a double whammy: the loss of estrogen exacerbates the loss of NO.

Luckily, NO production can be supported by eating foods rich in either dietary nitrates, L-arginine or the B vitamin, folate.

Nitrates are converted to nitrites and then nitric oxide in the gut, bloodstream and various organs — anywhere there are blood vessels depending on it to help widen and support blood flow, including the skin.

Foods known to increase NO include:

• Beets
• Leafy greens
• Celery
• Radishes
• Watermelon
• Nuts and seeds
• Meat
• Eggs
• Dairy

You’d need to eat a little every day as these foods help the body make a supply of nitric oxide that lasts roughly about 24 hours.

Take your risk of heat-related illnesses seriously and prepare ahead to stay safe.

Sources:

Older women more vulnerable to heat than their male peers, researchers find — Science Daily

Sex differences in heat stress vulnerability among middle-aged and older adults (PSU HEAT Project) — American Journal of Physiology

Heatstroke — Cleveland Clinic

The post Why women face a higer risk of death from heat-related illnesses appeared first on Easy Health Options®.

That little blue pill certainly seems to put a smile back on men’s faces as it brings life back to the bedroom.

But did you know it wasn’t actually developed for erectile dysfunction (ED)?

It was meant to treat high blood pressure, thanks to its ability to dilate blood vessels — wide open — to allow optimal blood flow.

And it was only after patients started taking the drug that reports of an interesting side effect began to circulate: It was helping an “organ” much further south. Now it’s going to their heads…

Believe me, the pharmaceutical companies will be dancing in the streets about this one too because they’ve found a connection to another problem people can buy their drugs to solve — avoiding Alzheimer’s.

What do ED and Alzheimer’s have in common?

Researchers at the University College London followed close to 270,000 men over a five-year timeframe, comparing the rates of Alzheimer’s between men taking prescriptions for ED to those without.

And after accounting for any other factors that could impact the results, they found the men taking the prescriptions were 18 percent less likely to develop Alzheimer’s. These results were strongest among men who were issued the most prescriptions over the study period. 

This means that the brains of men who used those little blue pills more often benefitted the most.

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The active ingredient both men and women need

So how did treating the men’s ED problems benefit a condition of the brain? It had to be the head-to-toe blood flow.

The little blue pill works by increasing a molecule known as nitric oxide (NO) in the lining of the blood vessels. This causes the blood vessels to widen, increasing blood flow and boosting oxygen to all the body’s organs and tissues — including the brain.

And fortunately, NO does not discriminate…

Both men and women naturally produce NO in their bodies as part of the process of normal, healthy circulation!

But sometimes we need a little help because…

• We don’t eat enough of the foods that help our bodies produce NO, like a handful of specific vegetables. You may also eat less red meat and dairy — at your doctor’s urging — which are great sources of an amino acid required for NO production.
• With age, the body’s healthy balance gets off-kilter. We often come up short on nutrients that support artery health and blood pressure. At the same time, we can experience an age-associated increase in fibrin — the protein used to form blood clots. It’s easy to see why too much would be a problem.

These problems may seem like a big deal, but you can work around all of them…

Let’s start with NO: Even if you’re not a veggie fan, you should focus on at least two: spinach and beets. When eating these foods, your body creates NO from them via the nitrate–nitrite–nitric oxide pathway.

But if that voice in your head is saying, “Virginia, I just can’t do that,” then no worries…

L-Arginine is the amino acid in red meat and dairy required for NO production. Now I’m not going to advise more red meat. But L-Arginine is readily available in supplement form.

Next, let’s talk about two ways nattokinase can help. First, it’s an enzyme that received scientific acclaim when discovered in a Japanese superfood called natto — for dissolving fibrin, the protein that makes blood clot.

And natto just happens to be the highest food source of vitamin K2 as MK-7, a very important nutrient for vascular health. Just one tablespoon is enough, but if you don’t like vegetables, you probably won’t like it (slimy fermented soybeans). Again, look for supplements.

It works for me. But you know when given half the chance, I’m going to take the natural route while possible to keep my blood pressure in the normal range and promote healthy circulation — from my brain to my toes (and everywhere in between).

Sources:

Erectile dysfunction drugs may be linked to reduced risk of Alzheimer’s disease – EurekAlert!

The post Why this ‘male medication’ could make Alzheimer’s less likely appeared first on Easy Health Options®.

Even if its manufacture ends tomorrow, plastic waste can take anywhere from 20 to 500 years to decompose. As it does, it breaks down into tiny bits that make their way into our bodies.

That’s where we are today. We don’t feel or taste it in the food or water we consume, or in the personal care products that permeate our skin.

And we certainly don’t feel it coursing through our veins. But it’s there.

The truth is microplastics and even tinier nanoplastics have not only been building up in organs, like the brain, but are also turning up in blood clots. They are contributing to artery plaque and creating an environment ripe for heart attack and stroke…

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How much plastic is really in your arteries?

Dr. Ross Clark, a University of New Mexico medical researcher, presented findings of a study he led at a meeting of the American Heart Association. The study sought to connect the dots between microplastics, heart attacks, and stroke.

“There are some microplastics in normal, healthy arteries,” Clark says. “But the amount that’s there when they become diseased — and become diseased with symptoms — is really, really different.”

Previous research showed that people with microplastics in their arterial plaque were more likely to have a heart attack or stroke or die.

To find out why, Clark studied samples from 48 people’s carotid arteries, which channel blood to the brain. When fatty plaque builds up in these arteries, it can block blood flow and cause strokes or heart attacks.

By measuring the level of microplastics and nanoplastics present in the plaque from the samples, Clark and his team saw:

• In people who didn’t have symptoms, plaque buildup contained 16 times more plastic compared to the walls of healthy, plaque-free arteries.
• Even more terrifying, the plaque contained an astounding 51 times more plastic in people who had experienced stroke, mini-stroke or vision loss.

That’s not all the researchers found concerning…

Cells within the plaque that contained high levels of microplastics showed different gene activity than plaque with low amounts of plastic.  

One group of immune cells had switched off a gene associated with turning off inflammation. They also made changes to stem cells that normally help prevent heart attack and stroke by reducing inflammation and stabilizing plaque.

By influencing genes that regulate inflammation, the microplastics, in essence, promoted an environment ripe for heart attack and stroke.

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Reducing plastic and the sticky plaque it binds to

Clark notes there’s much more research needed to determine whether “microplastics are somehow altering… gene expression.”

“We just don’t know,” he says, “Almost all of what we know about microplastics in the human body, no matter where you look, can be summed up as: It’s there, and we need to study further as to what it’s doing, if anything.”

The hard part about microplastics is that they’re almost impossible to avoid. You can take steps to minimize your exposure such as ditching plastic water bottles and cups, plates, utensils or food storage containers made from plastic. Swap them out for glass, metal or ceramic products. Above all, avoid heating foods in plastic, making it easier for more microplastics to leach into the food or drink.

But that’s only going to help so much. I’m sure you notice that when you bring fresh meat or a head of lettuce home from the grocery store, it’s wrapped in plastic. So are your favorite frozen vegetables, pizzas and fish fillets.

That means, besides cutting down on plastic, you must work on keeping your arteries as plaque-free as possible. Plaque is made up of fatty substances, including cholesterol, and binds with calcium, fibrin and cellular waste. The less of it there is, the less there is for microplastics to stick to.

Two or more servings daily of Brassica or cruciferous vegetables can reduce the amount of sticky plaque buildup in your arteries. One study found that women who ate a lot of cruciferous vegetables had thinner artery walls than women who didn’t.

Cruciferous vegetables may also bind to some of the chemicals in microplastics and remove them from the body in a process called chelation. Green leafy vegetables are also a staple in anti-inflammatory diets.

Plastic is everywhere, but if you can at least cut down on your exposure and make lifestyle changes to reduce the buildup of artery plaque, you could stay ahead of it.

Sources:

Study Reveals a Shocking Amount of Plastic in The Arteries of Stroke Patients — Science Alert

Microplastic Removal from Drinking Water Using Point-of-Use Devices — Polymers

Study: Plastic Baby Bottles Shed Microplastics When Heated. Should You Be Worried? — NPR

The post Microplastics in your artery plaque may be the final straw appeared first on Easy Health Options®.

The latter describes the traditional Japanese superfood, natto.

It contains an enzyme known as nattokinase, which has proven to be a natural wonder for healthy head-to-toe circulation.

But have you heard it can be a panacea for your sinus problems as well?

What is natto and nattokinase?

Natto is a traditional Japanese food made from fermented soybeans. It’s been a staple for thousands of years, known not only for its unique taste, smell and cheese-like flavor — but most importantly for the health benefits attributed to it.

In fact, studies have linked higher natto consumption with a lower risk of heart problems and normal circulation. And it’s very likely one of the reasons the Japanese peoples enjoy long, healthy lifespans.

Those health benefits are due to a natural enzyme, known as nattokinase, that’s produced during natto’s fermentation…

Nattokinase for sinus relief

While natto is packed with vitamins (it’s the food highest in vitamin K2!), minerals and protein — nattokinase is the component we’re interested in when it comes to getting ready for allergy season, especially if you’re prone to sinus problems.

In fact, if you’re hit hard year after year with painful sinus problems, like chronic sinusitis, hold on to your hat…

Researchers from Fukai University in Japan were able to demonstrate that the benefits of nattokinase aren’t limited to the cardiovascular system.

Believe it or not, fibrin (the enzyme that can lead to blood clotting) is a feature of numerous other health conditions — including sinus issues. And surprisingly, nasal polyps are actually made up of fibrin.

Researchers found that when they incubated nasal polyps in nattokinase, the polyps began to dissolve!

If that weren’t enough, when the researchers tested the effects of nattokinase on the nasal discharge of patients with chronic sinus problems — that mucus that stops up your sinus passageways and causes intense pressure and pain and can lead to infection — they found that the enzyme significantly reduced its viscosity.

In other words, nattokinase works to support sinus health in two ways:

• First, the enzyme works to shrink the nasal polyps which can lock mucus in your sinus cavities, setting you up for an infection.
• And nattokinase thins mucus, allowing your sinuses to drain.

Because research on the enzyme has been so promising teams are now delving into how it could be used to improve symptoms of other respiratory problems, like bronchitis and even COPD.

How to use nattokinase for better sinus health

There are two ways you can get the nattokinase you need to enjoy better sinus health as allergy season gets underway.

First, you can eat natto itself, which can usually be found at your local Asian or Japanese market.

While the most traditional Japanese way of serving natto is simply on a bowl of rice, many also like to consume it in hot miso soup. However, you’ll want to avoid excessively high temperatures, which could destroy the nattokinase enzyme you’re looking for.

Of course, hands-down the easiest way to ensure you’re getting appropriate levels of nattokinase (especially if you’re not a fan of natto’s taste), is to take a supplement.

Since nattokinase does a great job of promoting normal circulation, if you’re taking blood thinners you should consult with your health care practitioner first. But if you’re not and want to breathe a lot easier throughout the year — give it a go!

Sources:

Health Benefits of Nattokinase – WebMD

Nattokinase, profibrinolytic enzyme, effectively shrinks the nasal polyp tissue and decreases viscosity of mucus – NIH

The post The superfood enzyme that ‘dissolves’ sinus pain and pressure appeared first on Easy Health Options®.

That’s because microvascular diseases like retinopathy, known as diabetic vision loss, and nephropathy, which can lead to kidney failure, are major contributors to complications associated with T2D.

It’s a significant reason your doctor will recommend you follow a healthy diet and exercise regularly.

But if your doctor hasn’t also talked to you about your sleep, you could be missing a crucial step in supporting the health of your arteries.

That’s because, according to research presented at the Annual Meeting of the European Association for the Study of Diabetes, sleep plays a vital role in keeping arteries healthy, especially in people with T2D.

And too much or too little could set you on the road for arterial damage, and all that comes with it…

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The Goldilocks principle of sleep duration

Researchers aimed to explore the relationship between sleep duration and the presence of microvascular disease in individuals newly diagnosed with T2D.

They recruited 396 participants and measured their sleep duration for 10 nights. The classification for sleep duration was split into three groups:

• Short – Less than seven hours of sleep
• Optimal – Getting seven to nine hours a night
• Long – Sleeping nine hours or more each night

Microvascular damage was also assessed among participants and compared to their sleep habits.

The researchers found a true Goldilocks principle at work: Those who slept not too little, not too much, but just the right amount were the least likely to experience poor arterial health.

The numbers showed that while the prevalence of microvascular damage was 38% in the short sleep group and 31% in the long sleepers, it was only 18% in people who found the right balance and slept optimally.

When everything was calculated, this meant that short sleep duration was significantly associated with a 2.6 times higher risk of microvascular disease than optimal sleep duration.

And sleeping too long each night was associated with a 2.3 times increased risk of microvascular disease compared to optimal sleep duration.

Microvascular/sleep risk increases with age

Even worse, the researchers found that the dangers of sleeping too much or too little went up as a person with diabetes gets older.

The research showed that for those under 62 years old with T2D, short sleep duration increased the risk of microvascular damage by 23%.

However, those 63 and older saw their risk for microvascular damage climb by 5.7 times compared to optimal sleep duration.

The researchers’ conclusion?

“Age amplifies the association between short sleep duration and microvascular disease, suggesting increased vulnerability among older individuals.”

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Finding your sleep balance

So, if you’re living with T2D and want to keep your arterial health on track, do what Goldilocks did and find the sleep sweet spot.

A few tips to help include:

• Go to bed and get up at the same time each day – Sticking to a sleep schedule can help you regulate your patterns and get the proper amount of rest.
• Banish devices from the bedroom – Phones and tablets can be a distraction and a light source that can keep you from getting the rest you need.
• No sugar or caffeine after 6:00 p.m. – Caffeine and refined sugar can lead to short-term energy bursts that make your mind race when you want to sleep or wake you up once you’ve fallen asleep.
• Don’t exercise late – Exercise is best in the morning or afternoon. If possible, skip physical activity that stimulates the body after 7 p.m.
• Try natural sleep aids – Supplements like melatonin can help you get your zzz’s and provide numerous other health benefits. L-theanine, an amino acid found in green tea, is also a great option and a powerhouse for fighting off the stress that keeps you up at night.
• Consider supporting the health of your arteries with vitamin K2. You can read more about its protective effects here.

Sources:

Study finds short and long sleep duration associated with blood vessel damage in those recently diagnosed with type 2 diabetes – EurekAlert!

The post Sleep impacts microvascular complications in T2D appeared first on Easy Health Options®.

Don’t write these symptoms off as arthritis or “getting older.” Get checked out by your doctor.

It could be claudication, leg pain and leg cramps caused by too little blood flow to the muscles, a sign of peripheral artery disease (PAD).

PAD is not uncommon, yet it often goes undiagnosed.

PAD is like coronary artery disease, except it impacts the blood flow in arteries that carry blood to your legs. Left untreated, it can lead to heart attack and stroke, kidney disease, and even gangrene of the foot, which requires amputation.

Some people are at lower risk of developing PAD than others, according to recent research.

To know if you’re one of them, just take a look at your family tree…

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A secret of long-lived families

Researchers from four major universities believe the long-lived secret of families with exceptional longevity may be significantly better vascular health than that of the general population.

My mother lived to be 101, so I could be one of the lucky ones. Hopefully, you are, too.

Using data from the Long Life Family Study, a longitudinal study examining factors contributing to healthy aging and survival, researchers analyzed information on 1,090 long-lived individuals, their 1,554 children and 362 spouses.

Among the oldest participants (average age of 89), about 18% had PAD. But among their children (average age of 60), only 1% had PAD — an amount far lower than the 12% found in other studies.

This suggests that certain protective factors, whether genetic or lifestyle-related, are helping these families to maintain healthier arteries. But that’s not all…

Among known risk factors associated with PAD, including aging, high blood pressure, smoking, use of hypertension medication, cholesterol and diabetes — those last two conditions were not significant risk factors in the study group.

And lastly, they identified four genetic markers associated with protection from PAD… information the researchers hope will help them learn to prevent the condition in people who are less genetically fortunate.

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What you can do to avoid PAD

Obviously, you can’t control your genetics or whether you belong to a family where people live into their 90s or die much younger.

But you can control risk factors related to your behavior and your environment…

Getting plenty of omega-3 fatty acids in your diet may help. One study found that for every 1% reduction in an index that measured omega-3s, the odds of being a PAD patient increased by a whopping 39%.

Fatty fish, including salmon and mackerel, are excellent sources of omega-3s. Flax seed, soybeans and walnuts are vegan options. Of course, supplements are also an easy option.

The study I just mentioned also found that, for every additional year of smoking, the odds of having PAD increased by 4%.

Do the math. If you smoke, get help quitting. If you don’t smoke, then don’t start.

PAD is basically atherosclerosis of the legs, so it’s not surprising that other risk factors, including high blood pressure, high cholesterol and diabetes, must be well managed or, better yet, avoided. Diabetes alone can increase PAD risk by 10 times!

The DASH diet can help check your blood sugar, cholesterol and blood pressure. But if your doctor has you on medications, follow their orders.

Remember to move. Physical activity, even just walking, can improve blood flow and reduce the risk of PAD. Lastly, work on maintaining a healthy weight.

So, even if your family tree indicates PAD may be a risk for you, there’s a lot you can do to turn that risk around and start a long-lived branch on your own tree!

Sources:

 Long-lived families show lower risk for peripheral artery disease — Eureka Alert

Epidemiology and genetic determination of measures of peripheral vascular health in the Long Life Family Study — Aging

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

The post The condition you won’t find in a long-lived family tree appeared first on Easy Health Options®.

This could be because the U.S. Preventative Services Task Force advises healthcare professionals to prescribe statins in patients ages 40 to 75 who have at least one risk factor for heart disease, such as diabetes or dyslipidemia, and an estimated 10-year cardiovascular risk of 10 percent or more.

However, there is a dark side to statins. Their side effects can include severe muscle pain and kidney damage. And evidence suggests they can double your risk of dementia and triple your risk of diabetes.

Plus, statins have been linked in recent studies to cataracts. In fact, one study suggests they can as much as quadruple your risk!

And that’s not the only vision issue that’s been connected to statin use….

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Statins and glaucoma

Researchers conducted a cross-sectional, population-based study of over 79,000 patients ages 40 and older in the All of Us (AoU) Research Program to see whether there was an association between statin use and glaucoma. This eye disease can damage the optic nerve and lead to blindness if left untreated.

According to Dr. Victoria Tseng, of the David Geffen School of Medicine at the University of California Los Angeles, high cholesterol can impact circulation quality throughout the body, with poor blood circulation to the optic nerve worsening glaucoma.

“Statins work to lower cholesterol levels so the question is whether they can also alter the risk of glaucoma,” Tseng says.

A large study published in 2012 tied use of statins for two years to a decreased risk of progressing from glaucoma to open-angle glaucoma compared to those who received no statin therapy.

The results of the newer study weren’t as rosy…

Tseng and her colleagues separated the results of their study based on whether participants had optimal, near-optimal, borderline high, high or very high levels of LDL.

But not only did they find a link between statin use and a higher likelihood of glaucoma in adults with high cholesterol — but even in those whose LDL cholesterol (the “bad” kind) was in the optimal range.

Tseng observes that those with healthier LDL levels may have reached them by using statins. Statin use was significantly associated with glaucoma among participants with optimal and high levels of LDL. There was no association in the other LDL level groups, Tseng notes.

There was also a positive connection between statin use and the prevalence of glaucoma in participants aged 60 to 69 years.

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A complicated picture

“Most previous studies have suggested no association or a protective association between statins and glaucoma,” Tseng tells MedPage Today. “Our finding of increased glaucoma in statin users suggests that things may be more complicated than previously discussed.”

“It could be that statin users had worse hyperlipidemia, which is why they needed statins,” she adds. “So, the statins could be a proxy for worse circulation to the optic nerve.”

Tseng says more research is needed to understand whether the statins themselves might be responsible for the higher glaucoma rates. This would include exploration of associations between different types of lipid measurements, vascular circulation in the optic nerve and any changes that result with statin use.

For now, Tseng recommends ophthalmologists check the cardiovascular status of patients and their use of related medications. “These may all be factors contributing to glaucoma risk either positively or negatively and may make the glaucoma disease not behave as typically as expected,” she says.

In the meantime, if you’re using statins, it’s probably a good idea to check your glaucoma risk. Some factors putting you at higher risk include:

• Being over age 60
• Being of African, Asian, or Hispanic descent
• Having relatives with glaucoma
• Being very nearsighted (myopic) or far-sighted (hyperopic)
• Using steroid medications
• Having high eye pressure
• Having a thin central cornea
• Having had an eye injury

Suppose you have any of these risk factors and are on a statin. In that case, you may want to talk to your doctor about switching to a different medication. But medication may not be your only choice. You may be able to adjust your cardiovascular risk with lifestyle changes such as following a healthy diet, exercising regularly, losing weight and not smoking or drinking alcohol.

Sources:

 Statin Use Linked to Higher Risk of Glaucoma — MedPage Today

Associations between Statin Use and Glaucoma in the All of Us Research Program — Ophthalmology Glaucoma

Glaucoma Risks — Glaucoma Research Foundation

Lipophilic statin use linked to increased risk of dementia — EurekAlert!

Association of Common and Rare Genetic Variation in the 3‐Hydroxy‐3‐Methylglutaryl Coenzyme A Reductase Gene and Cataract Risk — Journal of the Amerian Heart Association

The post Glaucoma joins growing list of statin side effects appeared first on Easy Health Options®.

Nights were dark, and days were bright, a cycle conducive to sleep. This natural cycle, known as the circadian rhythm, is a 24-hour internal clock that regulates the sleep-wake cycle and other bodily functions.

Today, things are different. Light bombards every part of our lives at night, from lamps to computers, e-readers and mobile phones. Those devices emit blue light, considered an endocrine disrupter, that impacts the secretion of melatonin (the sleep hormone) and estrogens.

Then, we spend most of our daytime hours indoors, away from the warm, bright sunlight.

This hasn’t been good for our health…

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Exposure to light at night can raise risks for breast cancer, obesity, type 2 diabetes and depression. It’s even been linked to high blood pressure and heart disease.

Now, there’s more bad news for those of us who experience brighter nights and darker days…

Light exposure and death risk

An international team of researchers conducted a study that revealed the crucial relationship of personal light exposure with all-cause and cardiometabolic mortality risk in 89,000 UK Biobank participants between the ages of 40 and 69. The following data was gathered:

• The participants wore light sensors on their wrists to measure exposure.
• Sleep duration and efficiency and midsleep were estimated from motion data.
• Mortality data was captured by the National Health Service across a follow-up period of about eight years. Cardiometabolic death was defined as any cause of death corresponding to diseases of the circulatory system or endocrine and metabolic diseases.

Results showed that light exposure makes a night and day difference in lifespan…

Those who were exposed to high levels of light at night had a 21 to 34 percent increased risk of death.

In comparison, those exposed to high levels of daylight had a 17 to 34 percent reduction in their death risk.

“Exposure to brighter nights and darker days can disrupt our circadian rhythms, a disruption that is known to lead to various health issues including diabetes, obesity, cardiovascular disease, mental health issues and increase the risk of death,” says senior author and sleep expert Sean Cain, a professor at Flinders University in Australia.

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“These new insights into the potential adverse impact of light have shown us just how important personal light exposure patterns are for your health,” Cain adds.

According to co-senior author Andrew Phillips, a professor at Flinders, light exposure at night disrupts circadian rhythms by shifting the timing and weakening the signal of the body’s central “pacemaker,” which directs circadian rhythms throughout the body.

“Disruption to the body’s circadian rhythms is linked to the development of metabolic syndrome, diabetes and obesity and is also strongly implicated in the development of cardiometabolic diseases including myocardial infarction, stroke and hypertension,” Phillips says.

The study also demonstrated a disrupted circadian rhythm predicted a higher death risk.

“Our findings clearly show that avoiding night light and seeking daylight may promote optimal health and longevity, and this recommendation is easy, accessible and cost-effective,” Phillips says.

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Keeping your circadian clock in sync

According to lead author Dr. Daniel Windred, these findings show the importance of enhancing our circadian rhythms by seeking bright light during the day and maintaining a dark environment across the late night and early morning hours, when the circadian “pacemaker” is most sensitive to light.

“Protection of lighting environments may be especially important in those at risk for both circadian disruption and mortality, such as in intensive care or aged-care settings,” Windred says.

“Across the general population, avoiding night light and seeking daylight may lead to reduction in disease burden, especially cardiometabolic diseases, and may increase longevity,” he adds.

Some tips for reducing your light exposure at night include:

• Invest in blackout curtains for the bedroom. This is especially necessary if you live in an urban environment where streetlights shine into your bedroom window.
• Turn off all light-emitting devices in the bedroom. This includes night lights and alarm clocks.
• Leave your electronics outside the bedroom. Don’t bring your e-reader, mobile phone or computer into the bedroom, especially right before you go to sleep. If you use your phone for your alarm, make sure the screen isn’t lit up when you go to bed.
• Use red-light night lights in the hallway and bathroom. These types of night lights don’t emit blue light, which keeps you awake. They also keep you from turning on bright overhead lights if you need to use the bathroom in the middle of the night.

As for daylight exposure, try to spend some time outdoors every day, especially in the winter when the days are short. If you’re too busy to get outside, make sure you’re at least spending time in a room with windows that let in plenty of natural sunlight.

Sources:

Brighter nights and darker days could lead to an early grave — ScienceDaily

Brighter nights and darker days predict higher mortality risk: A prospective analysis of personal light exposure in >88,000 individuals — PNAS

The post The night and day difference light makes on your lifespan appeared first on Easy Health Options®.

You’re in the grocery store. One minute, you’re fine; the next, you’re on the floor with the worst headache of your life. People around you keep asking you to repeat yourself because your speech is indecipherable. And you can’t seem to make your hands or feet work properly.

You’ve suffered a stroke.

A stroke is a medical emergency that can come on without warning, even though the blockage of blood vessels leading to your brain has probably been building invisibly for months or even years.

Strokes are most often associated with people over age 65. But younger people are not without risk. In fact, younger people have been suffering strokes in increasing numbers.

Last year, a CDC study reported that, over the past decade or so, incidents of stroke increased 14.6% among people ages 18 to 44 and about 15.7% among people ages 45 to 64.

And that’s just the strokes that are being reported!

The study attributes this increase mainly to more cases of obesity and hypertension in these age groups.

But some new research links strokes in women with another factor — one that you can take steps to control.

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Stress is triggering strokes in women under 50

Dr. Nicolas Martinez-Majander of Helsinki University in Finland has this to say:

“Younger people often experience stress due to the demands and pressures associated with work, including long hours and job insecurity, as well as financial burdens.

“Previous research has shown that chronic stress can negatively affect physical and mental health. Our study found it may increase the risk of stroke in younger women.”

For the current study, researchers looked at 426 people ages 18 to 49 who had an ischemic stroke and matched them with 426 people who didn’t have a stroke.

All were asked, “In the last month, how often have you felt that you were unable to control the important things in your life?” They scored each question from zero to four, with four being “very often.”

The researchers found that for female participants, moderate stress (a total score of 14 to 26) was associated with a 78% increased risk of stroke. A similar link between stress and stroke was not found in male participants.

One explanation could be that menopausal women see a drop in estrogen, which is thought to protect the heart and blood vessels.

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Knowing the signs of stroke and controlling stress

Signs that you could be having a stroke include:

• a sudden, intense headache
• numbness or tingling on one side of the face or body
• weakness in arms, legs, or face, especially on one side of the body
• trouble with balance or coordination
• vision problems
• confusion
• dizziness
• language issues and slurring of words

You may not have all these symptoms, but if one or a few develop quickly, call 911. Never hesitate because you think, “It can’t be a stroke.” It could.

Here are half a dozen ways to start reducing stress in your daily life:

• Get more physical activity
• Eat a balanced diet, including whole foods and minimizing processed foods
• Minimize screen time
• Reduce your caffeine intake

There are two that I consider most important:

• Practice self-care — whatever that means for you. Reading a good book, getting a massage, going for a walk, practicing yoga or lighting scented candles … do what makes you feel calm and centered, and do it regularly.
• Create boundaries and learn to say “no.” This could mean not attending a party when you really don’t want to or asking a friend not to stop by unannounced.

Sources:

Stressed out? It may increase the risk of stroke — Eureka Alert

Association Between Self-Perceived Stress and Cryptogenic Ischemic Stroke in Young Adults — Neurology

Strokes Are Increasing in People Under 65 — Web MD

16 simple ways to relieve stress — Healthline

The post What’s increasing stroke in women under 50? appeared first on Easy Health Options®.

Eating with the seasons isn’t just good for variety — it also ensures access to the freshest, tastiest and most nutrient-packed produce typically at a lower price point. 

So, what should you keep on hand this spring? Here are the foods I turn to now…

The season’s best

1. Leafy Greens: The Ultimate Spring Superfood

Spinach, kale, arugula, and Swiss chard are loaded with heart-protective nutrients like vitamin K, folate, and nitrates, which help improve circulation and lower blood pressure. I like to use them in salads, toss them into smoothies, or sauté them with olive oil and garlic for an easy side dish.

2. Asparagus: A Springtime Must-Have

Asparagus is packed with fiber, folate, and antioxidants that help lower homocysteine levels — a marker linked to heart disease. It’s also a natural diuretic, helping to reduce bloating and excess sodium in the body. Roast it, steam it, or grill it for a delicious spring side. I love asparagus with fish or as part of a roasted mixed vegetable main course.

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3. Avocados: Healthy Fats for a Healthy Heart

While avocados are available year-round, they’re especially delicious in spring. They’re rich in monounsaturated fats, which help lower bad cholesterol (LDL) while raising good cholesterol (HDL). Mash them onto whole-grain toast, mix them into salads, or blend them into a creamy dressing. My typical approach is to cube the avocado and add it to a salad. I could easily eat an avocado a day.  

4. New Potatoes: Nutritious and Filling

Potatoes in spring are simply the best. Small and flavorful, they’re packed with vitamin B6, vitamin C and potassium, all important for blood vessel function and blood pressure control. In fact, one serving of potatoes can deliver a quarter of your day’s requirement of these nutrients. They’re also versatile and filling. Because the potato peel is the repository of much of this vegetable’s benefit, just wash and cook whole — and eat with the peel. No problem with new potatoes and their delicate and mild-tasting skins. I especially love spring potatoes dusted (OK, doused) with chopped dill.

5. Citrus Fruits: Vitamin C for Vascular Health

Grapefruits and kumquats are at their best in early spring. And they’re high in vitamin C and flavonoids, which help reduce inflammation and improve blood vessel function. You can eat kumquats whole — rind and all — just pop them in your mouth like grapes. Adding grapefruit slices to salads or just peeling and eating like you would an orange can add a quick nutrient boost to your day. My favorite is the Ruby Red.

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6. Rhubarb: Fiber Goodness

Besides being a good source of vitamin C and other antioxidants, rhubarb is brimming with fiber. Chop and cook with a bit of water and sugar to taste and get a beautiful topping for yogurt or even pancakes. I love the sourness of rhubarb, but I also don’t shy away from adding enough sugar to make it palatable. After all, it’s hard for me to realize the health benefits of any good-for-you food if I can’t stand to eat it!

7. Kiwis: Carotenoids and Beyond

Kiwi fruit are available year-round, but they’re at their best in spring – and might be one of your best food-based weapons against colds and flu. Just one kiwi delivers almost an entire day’s worth of vitamin C.  Kiwis are also packed with carotenoids like lutein and beta carotene, that are important for heart — and general — health. I have to admit that peeling a kiwi is not always my favorite task, but experiencing the beautiful color and flavor of the fruit is definitely worth it.

8. Berries: A Heart-Boosting Powerhouse

Strawberries, blueberries, and raspberries finally arrive late spring. They’re rich in antioxidants, fiber, and polyphenols that help lower inflammation and improve blood vessel function. These delicious fruits are naturally sweet and perfect for topping oatmeal, blending into smoothies, or enjoying as a snack. As you may already know, my go-to breakfast consists of a bowl of berries topped with yogurt, Anytime Sprinkle and a spoonful of orange marmalade. Yum!

Step Into Better Health This Spring 

Spring is the season of renewal and the perfect time to renew our commitment to health. And if your resolve slipped a little during winter, prioritizing fresh, whole foods — especially spring’s bounty of vibrant fruits and vegetables — will get you back on the right path in no time, one delicious bite at a time!

The post Spring into heart health: A cardiologist’s list of the season’s best appeared first on Easy Health Options®.

At the time, this required regular blood work to monitor the medication. She also had to avoid eating too many vegetables rich in vitamin K, like asparagus and broccoli, and give up drinking cranberry juice because of the way it interacted with the medication.

Well, doctors will tell you we’ve come a long way since then.

Unlike the blood thinners my grandmother took, newer medications, known as direct oral anticoagulants (DOACs) don’t require frequent monitoring and have fewer dietary restrictions. They’re also considered to be more targeted and work faster.

But before you believe all the hype, there’s one thing you have to know…

There’s a serious danger associated with these drugs and it’s all due to the doctors themselves.

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Prescription errors for blood thinners

As Geoffrey Barnes, M.D., M.Sc., associate professor of cardiology-internal medicine at the University of Michigan Medical School, points out, “While DOACs are lifesaving medications for patients with common thrombotic conditions, they can also cause serious harm when prescribed inappropriately.”

The two most prescribed DOACs are rivaroxaban (brand name Xarelto) and apixaban (brand name Eliquis). These drugs are prescribed to help people suffering from issues like atrial fibrillation, deep vein thrombosis and pulmonary embolism.

However, if they’re used at the wrong dose, they can lead to problems that can be just as deadly, including blood clots and stroke. If you haven’t guessed, potentially fatal errors in prescription dosing happen far too often.

In fact, direct oral anticoagulants can be incorrectly prescribed up to 20 percent of the time — and the people this happens to could be sitting on a ticking time bomb.

A necessary, yet overlooked, safety net

Luckily, there is good news in all of the bad. Research by Dr. Barnes and his team has provided an easy way to prevent these prescription errors.

It’s an online dashboard, developed by the United States Veterans Health Administration in 2016, that was designed specifically to optimize the treatment of patients with DOACs, but was not widely used.

After assessing over 120,000 cases in which patients with atrial fibrillation or venous thromboembolism were treated with DOACs, the researchers saw two lifesaving improvements after adoption of the patient management tool:

1. A decline in off-label dosing of approximately eight percent
2. A decline in the rate of blood clots and strokes at every hospital that implemented the monitoring tool.

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Naturally healthy blood flow

So hopefully, with this research, doctors will start using the dashboard and we can all rest easier if prescribed a blood-thinning medication.

In the meantime, before you ever develop conditions that will require you to sit down with your doctor and discuss starting any of those medications, consider adopting foods and habits that support head to toe healthy blood flow.  

Try stretching daily. Even passive stretching, where a partner helps by pulling on your limbs, has been shown to improve blood flow and blood vessel dilation. In another study it improved blood pressure.

Some of the best foods to support blood flow include:

• Turmeric – This golden spice, which has been shown to put out the fires of inflammation, was also found to have the potential to block clotting in a 2019 review.
• Ginger – Just like turmeric, ginger is an anti-inflammatory spice. And because it contains salicylates, the same substances that give aspirin its blood-thinning properties, it may also help keep blood flowing smoothly.
• Garlic – Research in 2018 showed that garlic possesses antithrombotic activity, which means it may help prevent blood clots. And an additional review in 2020 showed it not only offered mild antithrombotic effects, it also helped to lower blood pressure in patients with hypertension.
• Grape seed extract – 2019 research, published in Nutrients, found that grape seed extract offered dual anticoagulant and anti-platelet activity likely due to its rich levels of polyphenols.
• Natto – a Japanese dish made from soybeans led to the discovery of the Japanese secret to healthy circulation. During research, the enzyme nattokinase was isolated and found to dissolve fibrin-containing blood clots.
• Beets – speaking of blood vessel dilation, beets are the best. They help your body produce its natural vasodilator — nitric oxide (NO). NO acts as a signaling molecule telling blood vessels to relax, expand and open wide for normal blood flow and healthy circulation.

Finally, if you are taking a DOAC, such as Xarelto or Eliquis, talk to your doctor about finding out if your dosage is correct using the VA’s online dashboard. It could save your life. Never stop taking a prescribed medication without consulting your doctor.

Sources:

Risk of clots, stroke from incorrect blood thinner dosing reduced using online dashboard — ScienceDaily

Review of herbal medications with the potential to cause bleeding: dental implications, and risk prediction and prevention avenues — NIH

Intake of Dietary Salicylates from Herbs and Spices among Adult Polish Omnivores and Vegans — NIH

A comparative study of the antithrombotic effect through activated endothelium of garlic powder and tomato extracts using a rodent model of collagen and epinephrine induced thrombosis — Springer Link

Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis — NIH

Dual Anticoagulant/Antiplatelet Activity of Polyphenolic Grape Seeds Extract — NIH

The post This could save your life if you take blood thinners appeared first on Easy Health Options®.

I’m talking about a brain aneurysm (more about what that means below).

According to both the Brigham and Women’s Hospital and the Cleveland Clinic, about 6 percent of us in the United States are living with an unruptured brain aneurysm. In other words, we have no clue it’s there.

If a brain aneurysm ruptures, you may only have minutes to prevent permanent disability or death.

Fortunately, there’s a wealth of information out there, including how to know if you’re at risk for an aneurysm and how to strengthen your blood vessels to decrease the risk of developing one.

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Risks and signs of brain aneurysm

A brain aneurysm is different from a blood clot, which blocks blood flow due to a buildup inside a blood vessel.

In the case of an aneurysm, a bulge forms in a weak area of a blood vessel in or around your brain. The constant blood pressure pushes the weakened section outward, creating a blister-like bump.

When blood rushes into this bulge, the aneurysm stretches even farther. Think of a balloon that’s over-filled with air. As it gets thinner, it is more likely to burst.

Menopausal women have a greater risk of brain aneurysms because of changes in estrogen levels. So do people with high blood pressure, atherosclerosis, diabetes, GI conditions and chronic kidney disease.

Other risk factors include smoking, alcohol consumption, head trauma and certain genetic disorders. And they’re most likely to affect people between the ages of 30 and 60.

Some studies show a strong association between decreased vitamin D levels and an increase in aneurysm rupture. Vitamin D receptors in the endothelial cells of arteries have a protective effect against aneurysm rupture.

An unruptured brain aneurysm may have symptoms, but not always, including pain behind one eye, a dilated pupil, a change in vision or numbness on one side of the face. A leaking one may present as a headache that lasts several days.

When a brain aneurysm ruptures, there may be bleeding between your brain and the thin tissues that cover and protect it (a subarachnoid hemorrhage) or in the space between your skull and your brain (a hemorrhagic stroke).

A ruptured brain aneurysm is a life-or-death emergency. Minutes can count in saving your life or preventing permanent brain damage.

Symptoms of a ruptured brain aneurysm include:

• thunderclap headache (sudden onset and severe, often described as “the worst headache of my life”)
• nausea and vomiting
• stiff neck
• blurred or double vision
• sensitivity to light (photophobia)
• seizures
• drooping eyelid and a dilated pupil
• pain above and behind your eye
• confusion
• weakness and/or numbness
• loss of consciousness

Call 911 or get to the nearest emergency room as soon as possible if you have these symptoms.

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Inflammation’s connection to aneurysms

Preventing inflammation is at the heart of strengthening blood vessels and preventing aneurysms.

Inflammation starts with oxidative stress, an imbalance of free radicals and antioxidants in the body that damages tissue and cells — including the endothelial cells that line blood vessels in the brain and elsewhere.

Ensuring you get enough antioxidants is crucial to preventing oxidative stress and inflammation.

So, where do you find all these antioxidants?

Fruits and vegetables. The most important fruits and vegetables and bioactive compounds to prevent endothelial diseases are berries, apples, virgin olive oil, tomatoes, soybeans, and polyphenols, carotenoids and unsaturated fatty acids like you find in walnuts.

The reason vitamin D is helpful is because it improves antioxidant capacity. That means if you bring antioxidants into your body via your diet, vitamin D supports them in doing their job because of vitamin receptors throughout the body. It also inhibits inflammation and regulates nitric oxide bioavailability and endothelial function.

It may seem an aneurysm is a roll of the dice. But that’s not necessarily true. Staying on top of any risk factors, like high blood pressure and diabetes, avoiding lifestyle risk factors for aneurysms, including inflammation, and eating nutrition (particularly fruits and vegetables) that supports your blood vessels can go a long way in reducing that risk.

You Have a 3% Risk of Getting a Brain Aneurysm And Will Probably Never Know — Science Alert

Vitamin D and Endothelial Function — Nutrients

Vitamin D deficiency promotes intracranial aneurysm rupture — Journal of Cerebral Blood Flow and Metabolism

Brain aneurysm — Cleveland Clinic

Mechanisms of Endothelial Protection by Natural Bioactive Compounds from Fruit and Vegetables — Annals of the Brazilian Academy of Sciences

The Role of Oxidative Stress in Cerebral Aneurysm Formation and Rupture — Current Neurovascular Research

The post Brain aneurysm: A not-so-uncommon risk appeared first on Easy Health Options®.

So it’s not at all surprising to hear that ginkgo could help people who’ve suffered a stroke recover their cognitive abilities.

In fact, research is stacking up that this ancient herb could be the difference between stroke sufferers keeping their cognitive abilities or losing them permanently…

Ischemic stroke and brain damage

Almost 800,000 people in the United States have a stroke every year. Most of these are ischemic strokes caused by a blocked artery in the brain.

Preventing brain damage from these strokes has always been a challenge.

Some damage occurs as soon as blood stops reaching brain cells. But even when a clot is cleared and blood supply returns, free radicals can continue to cause brain cell damage.

According to a preliminary study presented at the American Stroke Association’s International Stroke Conference 2024, ginkgo may hold hope for patients recovering from ischemic stroke, particularly when it comes to recovering their cognitive ability.

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Using ginkgo in the hopes of reversing cognitive damage

Researchers assessed the cognitive recovery of 3,163 survivors of mild to moderate ischemic stroke, using the Montreal Cognitive Assessment Scale, or MoCA, a screening test of cognitive performance often used with stroke survivors.

Most patients’ cognitive status was moderately impaired — an average score of 17 out of 30 items.

Then, within just 48 hours of their stroke, about half the patients were randomly chosen to receive daily intravenous injections of ginkgo diterpene lactone meglumine (GDLM), a combination of the biologically active components of ginkgo biloba. The other half of the group received placebo injections.

The intravenous treatment was repeated at 14 and 90 days post-stroke.

By day 14, patients who had received the ginkgo injections had improved their cognitive scores by an average of 3.93 points. Those who received a placebo improved by only 3.62 points.

And by day 90, the difference was even greater. Those who had received the ginkgo biloba injections showed an average of 5.51 point improvement in cognitive scores, compared with 5.04 points for those on the placebo.

Anxin Wang, Ph.D., an associate professor of clinical epidemiology at the Beijing Tiantan Hospital of the Capital Medical University in Beijing, explained that GDLM’s neuroprotective effects can be attributed to multiple mechanisms, including:

• Expanding brain blood vessels and improving brain cells tolerance to hypoxia (inadequate oxygen);
• Increasing cerebral blood flow;
• Neuroprotective antioxidation;
• Anti-inflammation and anti-apoptosis (cell death) properties.

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Ginkgo’s long history and modern use

What makes this research especially exciting is that it is not the first to show ginkgo’s potential for brain recovery after stroke…

Back in 2012, laboratory tests at Johns Hopkins demonstrated that daily doses of a standardized extract from the leaves of the ginkgo tree can prevent or reduce brain damage after a stroke.

The scientists involved in that study claimed their observations indicated that the antioxidants in ginkgo get the credit for protecting brain cells.

Ginkgo biloba is one of the most commonly used herbal supplements in the world and has been a staple of Traditional Chinese medicine for centuries, used for circulatory problems and senility.

So it’s not at all surprising that IV preparations of ginkgo biloba’s active ingredients are widely used in China as a complementary treatment for ischemic stroke.

However, it may be quite a while before the FDA is ready to greenlight similar treatment options in the U.S.

Ginkgo is thought to be safe in moderate amounts, but side effects can include an upset stomach, headaches, skin reactions, and dizziness.

But blood thinners, NSAIDs (Ibuprofen) and SSRIs (antidepressants like Zoloft and Prozac) may interact badly with ginkgo. See your doctor before using ginkgo with any of these medications.

Sources:

Active components of ginkgo biloba may improve early cognitive recovery after stroke  — Eureka Alert

Stroke facts — Centers for Disease Control and Prevention (CDC)

Ginkgo biloba may aid in treating type 2 diabetes — Medical Express

The post The ancient herb that could reverse brain stroke damage appeared first on Easy Health Options®.

One method measures biological age, or how old your cells are, by using so-called epigenetic clocks. These clocks track chemical changes in your DNA that occur naturally as you age.

Epigenetic clocks can better predict both your health and your lifespan in ways that go beyond chronological age, or the number of years you’ve lived.

There are a few conditions that can affect your epigenetic clock. Obesity, for one, can induce epigenetic changes that may accelerate tissue aging and make the liver age faster. Stress can also speed up the aging process as measured by your epigenetic clock.

Now, researchers have discovered there’s another condition that could send your epigenetic clock into hyperdrive…

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The aging effects of atherosclerosis

Since 2010, the PESA-CNIC-SANTANDER study has been analyzing the progression of subclinical atherosclerosis (hardening of the arteries) in more than 4,000 Santander Bank employees. Subclinical atherosclerosis is atherosclerosis that hasn’t yet progressed to a symptomatic stage.

Dr. Enrique Lara Pezzi, an author on the study, says the research has helped them learn more about the causes and consequences of subclinical atherosclerosis and provide key information for more personalized treatment in the early disease stages.

But they also stumbled across a link between atherosclerosis and accelerated aging…

Employees participating in the joint venture were between the ages 40 to 54 at the start of the study, with no history of cardiovascular disease. Data on the progression of atherosclerosis was collected using advanced imaging techniques, detailed information on participants’ lifestyles and molecular omics studies. Omics is the comprehensive study of molecules such as DNA, RNA, metabolites and proteins.

During 3-year follow-up examinations, the researchers found that low-grade systemic inflammation spiked in participants with a high burden of atherosclerotic plaques, accelerating epigenetic aging in otherwise healthy adults.

In other words, long before the appearance of symptomatic cardiovascular disease, atherosclerosis is harming our health.

Lead author and General Director at Centro Nacional de Investigaciones Cardiovasculares Carlos III (CNIC), Dr. Valentín Fuster emphasized the benefits of reducing low-grade chronic inflammation by adopting a healthy lifestyle or taking specific medications like cholesterol-lowering statins, “that can block, or at least slow, the transition from the subclinical phase of atherosclerosis to the appearance of severe cerebrovascular events, like myocardial infarction or stroke,” he says.

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Winding back your epigenetic clock

Lara Pezzi notes that it is possible to “slow down” our epigenetic aging. Luckily, the steps to slow your epigenetic clock are similar to the steps for lowering chronic inflammation in the body, which helps to protect against atherosclerosis.

Because science isn’t new to the inflammation theory of disease, much research has looked into how to tamp it down…

The Mediterranean diet, which focuses heavily on plant-based foods, healthy fats and fish, has been shown to reduce subclinical inflammation. That’s a great start.

But it gets better…

The fruits and vegetables consumed as part of the Mediterranean diet contain plenty of inflammation-fighting antioxidants called carotenes — bioactive compounds found in yellow, orange and green fruits and vegetables, that have the potential to check atherosclerosis. One study found the greater the concentration of carotenes in the blood, the lesser the atherosclerotic burden.

Add in a little exercise and you could be all set…

Studies have shown endurance sports like cycling, swimming and running and high-intensity interval training (HIIT) both slow signs of aging on the cellular level. If that seems like too much, don’t worry — even getting 20 minutes of moderate exercise a day can go a long way toward lowering inflammation.

Sources:

Atherosclerosis accelerates aging — EurekAlert!

Subclinical atherosclerosis and accelerated epigenetic age mediated by inflammation: a multi-omics study — European Heart Journal

The post The common condition aging you before you know you have it appeared first on Easy Health Options®.

But it’s only since scientists have been able to get microscopic with the matter that makes up pollution that we’ve learned the extent to which it can harm us.

One example is toxic heavy metals. Lead, the most notorious, has been found to contribute to heart disease, heart damage and hardening of the arteries. You’re probably most familiar with the threat of lead in water, but it’s also in food and, yes, the air we breathe.

But lead isn’t the only tiny, invisible toxic particle floating around. A 17-year study identified three air pollutants that, over time, can increase the risk for dangerous blood clots in veins that bring blood to the heart…

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Blood clot danger in the air we breathe

Venous thromboembolism (VTE) describes blood clots that develop in deep veins and block blood flow.

An example is deep vein thrombosis (DVT), which can occur in the legs, arms or an internal organ. Another is pulmonary embolism (PE), which happens when a blood clot breaks away from a deep vein and makes its way to the lungs.

Previous research has suggested a link between air pollution and VTE. But a recent study, considered one of the most detailed in the U.S., that followed 6,651 adults from 2000 to 2018 has revealed the true extent of the danger, providing crucial information about the risks we face.

The participants in the study lived in or near six major metropolitan areas: New York, Baltimore, Chicago, Los Angeles, Minneapolis and Winston-Salem, North Carolina.

During the study period, almost 250 of the participants were admitted to hospitals for developing VTEs. The researchers analyzed the relationship between the patients and their levels of air pollution collected through extensive biweekly community-level monitoring — including samples taken from their homes. They also compared participants with the highest exposure to those with the lowest.

They were able to identify three pollutants contributing to VTE and the percentage of risk…

• Fine particles – tiny air pollution particles measuring 2.5 micrometers or less, which can be inhaled from smoke coming from coal-burning power plants and forest fires, as well as from motor vehicle exhaust. Participants with greater overall exposure to this type of air pollution had a 39% higher associated risk for VTE than those exposed to lower levels.
• Nitrogen and nitrogen dioxide pollutants are most often found in vehicle exhaust. Exposure to these two pollutants increased the risk of VTE by a whopping 121% and 174%, respectively.

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Reducing the risk of VTE

In addition to air pollution, well-known risks for developing VTE include:

• Prolonged inactivity
• Injury or surgery
• Obesity
• Smoking
• Medications like birth control pills and hormone therapy

These risk factors can be reduced by staying active, following a healthy diet, stopping smoking and discussing your current medications or upcoming surgeries with your doctor.

If you get a VTE, your doctor may prescribe a blood thinner like warfarin and treat you for long-term symptoms or complications.

To avoid the air pollution risk for VTE, you can’t ignore the inflammation factor…

The researchers explained that air pollution sets the stage for inflammation, which initiates blood clotting, decreases the body’s natural anticoagulation mechanisms and impairs the fibrinolytic system — a network of proteins and enzymes with a crucial role in breaking down fibrin, a protein necessary in the formation of blood clots.

When fighting inflammation, “you are what you eat” takes on a whole new meaning. Ultra-processed foods are associated with driving up inflammation. You can avoid them more easily than you can air pollution.

Choose instead inflammation-busting foods like:

• Olive oil
• Tomatoes
• Nuts (including walnuts and almonds)
• Green leafy vegetables (like broccoli, kale, spinach and collard greens)
• Fatty fish (such as salmon, sardines, tuna and mackerel)
• Fruits (like blueberries, strawberries, oranges and cherries)

One particularly beneficial anti-inflammatory food is natto, a traditional Asian dish made from fermented soybeans. Its primary ingredient, nattokinase, is an enzyme known to reduce inflammation and oxidative stress, while also possessing fibrinolytic and antithrombotic properties, meaning it can help break down fibrin and clots.

Sources:

Long term exposure to air pollution linked to blood clots in veins that bring blood to the heart — Science Daily

Air pollution is associated with increased risk of venous thromboembolism: the Multi-Ethnic Study of Atherosclerosis — Blood

Nattokinase as an adjuvant therapeutic strategy for non-communicable diseases: a review of fibrinolytic, antithrombotic, anti-inflammatory, and antioxidant effects — Expert Review of Cardiovascular Therapy

The post The toxins linked to deep vein blood clots appeared first on Easy Health Options®.

It’s a known fact that sleeping poorly can damage your heart.

Men who don’t sleep enough hours to achieve a deep, restful sleep could be doubling their risk for heart attack and stroke.

And women who sleep poorly are at higher risk for hypertension.

Now, researchers have dug a little deeper into exactly what happens during deep sleep that offers protection for our hearts…

They’ve found that if you’re not a deep sleeper, your circulation may be subpar. And how certain brain waves can be harnessed to improve both problems…

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Deep sleep increases blood flow

Researchers at the University of Zurich have demonstrated that increased deep sleep prompted by pink noise improves cardiac function and may be helpful in disease treatment and especially preventive medicine.

The study involved 18 healthy men aged 30 to 57, who spent three non-consecutive nights in a sleep laboratory.

When their brain activity indicated that they had entered deep sleep, a computer played a series of brief tones at a pink noise frequency. This targeted stimulation during deep sleep causes the heart — in particular the left ventricle — to contract and relax more vigorously.

When the heart contracts during deep sleep, the left ventricle contracts and relaxes vigorously, which means it pumps blood into the circulatory system and then draws it out again more efficiently.

Related: Nitric oxide: The pathway to better blood vessels, blood flow and blood pressure

The left ventricle is squeezed and wrung out like a wet sponge. The more immediate and more powerful this wringing action, the more blood enters the circulation and the less remains in the heart. This increases blood flow, which has a positive effect on the cardiovascular system.

This experimental setup allowed the researchers to directly monitor whether the sound simulation enhanced deep sleep and whether it influenced the subjects’ heart rate and blood pressure. “During stimulation, we clearly see an increase in slow waves, as well as a response from the cardiovascular system that is reminiscent of cardiovascular pulsation,” says lead author Stephanie Huwiler

This is the first time anyone has shown that an increase in brain waves during deep sleep (slow waves) improves cardiac function. This is important not only to your heart but to your kidneys, brain and other organs.

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How to sleep more deeply… naturally

So now you know just how important deep sleep is to your heart health — literally helping your blood circulate through your body as you sleep.

And the research also provided a big clue on how to achieve it — using pink noise.

Pink noise is a mix of high and low frequencies that sound more natural than white noise, something you’re probably more familiar with. White noise sounds more like static and provides a steady sound that may drown out other noises or disruptions that could otherwise awaken a sleeper.

According to the Sleep Foundation, pink noise is more prevalent in nature sounds — like falling rain, wind rustling through trees or waves at the shoreline.

They also report previous studies show pink noise enhances memory, especially when played in synchrony with specific types of brain waves — most likely the same slow waves referenced in the Zurich study.  

You can sleep to the sounds of pink noise by purchasing a pink noise machine or using a smartphone app, like Spotify. After a quick search, I found several pink noise playlists were available.

Now, the quickest way to interfere with slow-wave activity and deep sleep is to eat junk food.

According to research I shared a few months back, less slow-wave activity was exhibited during deep sleep when participants had eaten junk food, compared with consumption of healthier food. This adverse effect on slow wave activity also lasted into a second night.

Some basic sleep hygiene can be helpful too. Don’t forget these tips:

• Go to bed and wake up at the same time each day, even on weekends.
• No sugar, caffeine or drinks (to avoid bathroom trips) after 6 pm.
• No exercise or vigorous physical activity after 7 pm (or with 2 hours of your projected bedtime).

Sources:

Increased deep sleep benefits your heart — Science Daily

Auditory stimulation of sleep slow waves enhances left ventricular function in humans — European Heart Journal

The post The bedtime activity for better blood flow and heart health appeared first on Easy Health Options®.

Nearly half of U.S. adults believe that the benefits of taking a low-dose aspirin every day outweigh the risks.

It’s not all that surprising, considering that for years, doctors recommended daily low-dose aspirin for people with heart problems. Anyone could, and still can, just walk into the pharmacy and grab a bottle of those little white tablets.

However, in 2019, the American Heart Association and American College of Cardiology advised against using aspirin as a preventative. After all, there was a downside, but it turns out that an awful lot of us don’t realize the true scope of aspirin’s dangers or benefits and for whom which is which.

Here’s what you need to know about the potential risks of taking aspirin, when those dangers may outweigh the risks — and when they don’t — and safer options that support heart and blood vessel health without those gastrointestinal bleeding risks…

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Risky aspirin use is rampant

The Annenberg Public Policy Center (APPC) of the University of Pennsylvania set out to discover how many people still use aspirin prophylactically even though it’s been years since the alarm bells sounded on that practice.

The results of their health survey determined that nearly 1 in 5 U.S. adults who say they have no personal or family history of heart attack or stroke report routinely taking low-dose aspirin, yet:

• 10% reported they take it “basically every day.”
• 2% took aspirin “a few times a week.”
• 6% used low-dose aspirin “a few times a month.”

While the survey showed that 45% of respondents reported that they or someone in their family had suffered a heart attack or stroke, a whopping 49% had no family history of heart attack or stroke whatsoever, indicating a significant portion of the population may be using aspirin and putting themselves in unnecessary danger.

Unnecessary prevention for healthy adults

The reason doctors still utilize low-dose aspirin is thanks to its ability to act as a blood thinner to reduce clotting that can clog arteries and lead to heart attack or stroke. However, it’s now only considered to be appropriate to prevent heart attacks in people who have been diagnosed with cardiovascular disease and who aren’t at risk of increased bleeding.

In other words, it’s no longer recommended for preventing heart disease, heart attack and stroke if you don’t already have a history of these events or signs of symptoms that would be considered worrisome.

That’s because the risk of gastrointestinal bleeding, which can lead to serious health issues such as ulcers and anemia, outweighs the benefits in healthy adults.

If you’re trying to decide whether or not to take baby aspirin, you should start by talking to your doctor rather than taking aspirin without personal medical advice.

“Habits backed by conventional wisdom and the past advice of health care providers are hard to break,” noted Kathleen Hall Jamieson, director of the survey. “Knowing whether taking a low-dose aspirin daily is advisable or not for you is vital health information.”

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Natural support for healthy blood flow

It’s also important to note that some foods and supplements are natural blood thinners that can safely support heart and blood vessel health if your doctor doesn’t think aspirin is appropriate.

Six that have been highly researched include:

#1 – Turmeric

A 2019 review found that the Indian spice turmeric, which contains curcumin, may help reduce blood clotting. However, it is not recommended to use turmeric with blood-thinning medications.

#2 – Garlic

Already known as a powerful heart health supplement, a 2018 study demonstrated that it also possesses antithrombotic activity, meaning it could help prevent the development of blood clots.

#3 – Cinnamon

Cinnamon isn’t just great for maintaining healthy blood sugar. It also contains coumarin, a blood-thinning agent. Just be sure the cinnamon you choose is made in the U.S. High lead levels are found in some imported brands.

#4 – Grape seed extract

Grapes are known for their high levels of resveratrol, a powerful antioxidant with anti-inflammatory powers. It’s no wonder, then, that grape seeds have health benefits as well.

Grape seed extract (GSE) supports the endothelial lining of arteries, where specialized cells help keep blood vessels strong for smooth circulation and influence the release of nitric oxide. This signaling molecule controls the dilation of blood vessels and blood pressure needed to keep blood flowing. One study also found that GSE helps keep platelets from sticking together and forming clots.

#5 – Ginger

An anti-inflammatory spice, ginger reduces thromboxane, a hormone that elevates platelet aggregation and clot formation.

Additionally, ginger is high in salicylates, the same substance that provides blood-thinning properties to aspirin.

#6 – Natto

Natto, made from fermented soybeans, is a traditional food that has been a staple of Japanese dining for over a thousand years. Thanks to an enzyme in it that dissolves clots, it has a reputation as the Japanese secret for healthy circulation.

Sources:

Nearly half of adults mistakenly think benefits of daily aspirin outweigh risks — EurekAlert!

Blood-thinning foods, drinks, and supplements — MedicalNewsToday

The post Aspirin: A high-risk gamble or perfect prevention? appeared first on Easy Health Options®.

Lowering cholesterol isn’t just about cutting back on high-cholesterol foods or unhealthy fats; it’s about strategically incorporating nutrients that actively work to improve your lipid profile. Fiber, plant sterols, and omega-3s each play unique roles, and when combined, their effects are amplified.

This week, let’s explore the powerful synergy of fiber, plant sterols, and omega-3 fatty acids — a true trifecta for lowering cholesterol and supporting heart health.

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Fiber: The Cholesterol Blocker

Fiber, especially soluble fiber, acts like a sponge in your digestive system, trapping cholesterol and removing it from your body before it has a chance to enter your bloodstream. Research consistently shows that high-fiber diets are linked to lower LDL cholesterol levels and a reduced risk of heart disease.

Foods rich in soluble fiber include:

• Oats and oat bran
• Beans and lentils
• Fruits like apples, pears, and berries
• Vegetables like Brussels sprouts and carrots
• Seeds such as chia and flaxseeds

Eating more fiber doesn’t just help with cholesterol — it also supports gut health, stabilizes blood sugar, and keeps you feeling fuller longer. In fact, fiber is key to supporting your microbiome’s ability to make adequate amounts of GLP-1 (the hormone that drives satiety and blood sugar control — and is mimicked by drugs like Ozempic®).  

Plant Sterols: Nature’s Cholesterol Fighters

Plant sterols (also called phytosterols) are natural compounds found in plants that closely resemble cholesterol at a molecular level. Because of this similarity, they compete with cholesterol for absorption in the digestive tract — meaning less cholesterol makes it into your bloodstream. Studies show that consuming just 2 grams of plant sterols per day can reduce LDL cholesterol by as much as 10%.

Foods that contain plant sterols include:

• Nuts and seeds
• Whole grains
• Fruits and vegetables
• Fortified foods like certain margarines and orange juice

At Step One Foods, plant sterols are a key ingredient in our scientifically formulated products, ensuring you get a clinically meaningful dose with every serving.

Omega-3s: The Heart-Healthy Fat

Omega-3 fatty acids are essential fats that help lower triglycerides, reduce inflammation, and support overall heart function. Unlike fiber and plant sterols, which directly lower cholesterol absorption, omega-3s improve cholesterol balance by increasing HDL (good) cholesterol and reducing harmful blood fats that contribute to heart disease. Omega-3s also possess anti-inflammatory and mild blood thinning properties — which help reduce the risk of acute cardiovascular events (like heart attacks and strokes). 

Sources of omega-3s include:

• Fatty fish like salmon, mackerel, and sardines
• Walnuts
• Flaxseeds and chia seeds
• Algal oil (a plant-based source of omega-3s)

Bringing It All Together

The best way to lower cholesterol naturally is to incorporate all three of these nutrients into your diet consistently. When you do that, the effects can truly be synergistic. For example, we’ve demonstrated that this nutrient combination can yield nearly 40% LDL reductions (far more than what’s possible with plant sterols alone and essentially equivalent to the expected effects of a drug!).  

Step One Foods is here to make it easy to get started on getting enough of these nutrients into your diet. But you can amp up the Step One Foods effect even further. Here’s what a Perfect Trio day might look like:

• Breakfast: Oatmeal topped with flaxseeds and berries (or Step One’s Blueberry Cinnamon version).
• Lunch: A salad with walnuts, chickpeas, and avocado
• Snack: A Step One Foods bar packed with fiber, omegas and plant sterols
• Dinner: Grilled salmon with roasted Brussels sprouts and quinoa

Whether or not you require medications for cholesterol, by making fiber, plant sterols, and omega-3s a priority, you’re giving your heart the best possible support for positive outcomes. And with Step One Foods, getting these nutrients in the right amounts has never been easier.

The post The cholesterol-lowering trifecta that supports your heart appeared first on Easy Health Options®.

It can happen when you’ve just moved to a new town or city and don’t know anyone. Or maybe you’re cut off from friends and family because you’re housebound due to poor health.

I remember times when I felt lonely. It felt like “a pain in my heart.” Not a real one, but it was a deep aching that was almost physical.

I’ve now learned that loneliness that lasts too long can harm me physically.

I’ve read a remarkable study that has proven that finding solutions to loneliness can also prevent some life-threatening health problems, especially for middle-aged and older adults.

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How loneliness contributes to heart disease, stroke and diabetes

A team of scientists at the University of Cambridge in England and Fudan University in China used the science of proteomics — the study of proteins — to examine blood samples from over 42,000 adults ages 40 to 69 who are part of the UK Biobank.

They were able to see which proteins were present in higher levels among people who were socially isolated or lonely and how these proteins were connected to poor health.

They identified 26 proteins associated with loneliness that are linked to cardiovascular disease, type 2 diabetes, stroke, and early death.

They also found that many of these same proteins are produced as part of our body’s immune response to inflammation and viral infection.

But it doesn’t stop there.

The abundance of five of these 26 proteins appears to be caused by loneliness.

One of these five proteins, known as ASGR, is associated with higher cholesterol and an increased risk of heart disease.

Some of the remaining four play a role in the development of insulin resistance, atherosclerosis and cancer progression.

Maybe now you can see why the World Health Organization has described social isolation and loneliness as a ‘global public health concern.’

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How to safeguard against the health threats of loneliness

Dr. Vivek Murthy, the outgoing U.S. Surgeon General, describes loneliness as a universal feeling. It’s like hunger or thirst. Your body is sending you signals that you’re lacking something you need for survival — in this case, human connection.

If you’re feeling the weight of isolation, there are steps you can take to move towards more connection and a healthier, more fulfilling life.

Volunteer. I recently started volunteering at my local food pantry on Fridays. When I’m there, I feel vitally connected to my community and have met people who have added depth and richness to my life.

Practice gratitude. I keep a gratitude journal. Each day, I record 10 things I’m grateful for. They can be as small as a good cup of coffee or sunlight streaming into my kitchen. They’re things that bring me moments of joy, things I don’t want to take for granted.

Call a friend. Don’t text … call. Research shows that even a regular 10-minute phone call can help ease loneliness.

Draw out your creative side. Creative pursuits like art, music, or writing can bring you joy and help you feel more connected. Creating something can bring a sense of fulfillment that can overcome a mood of loneliness and sadness.

Take a break from social media. Research suggests that comparing yourself to others on social media may be linked to increased loneliness. Spend that time connecting with people in “real life” instead.

Sources:

Loneliness linked to higher risk of heart disease and stroke and susceptibility to infection — Science Daily

‘Loneliness’ proteins in your blood could be putting your health at risk — Science Alert

Plasma proteonic signatures of social isolation and loneliness associated with morbidity and mortality — Nature

Effect of layperson-delievered empathy-focused program of telephone calls on loneliness, depression, and anxiety among adults during the COVID-19 pandemic — JAMA Psychiatry

Loneliness and Facebook use: the role of social comparison and rumination — National Library of Medicine

Surgeon General: Why I’m Calling for a Warning Label on Social Media Platforms — NY Times

The post Blood samples connect loneliness to stroke, heart disease and diabetes appeared first on Easy Health Options®.

Normally the pancreas produces insulin which helps move blood glucose into our cells where it’s used for energy. Some is also stored in the liver, muscles and fat cells.

But when blood sugar is high often or spikes a lot, the cells become resistant to allowing the insulin to enter, and blood sugar continues to rise. Over time, insulin resistance can lead to prediabetes and eventually, full-blown type 2 diabetes, if the trajectory is not stopped.

It’s well known that people with diabetes are at increased risk for heart disease. But now we’re learning that just being insulin resistant is linked to the world’s most common heart valve disease…

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What is aortic stenosis?

Aortic stenosis (AS) causes a narrowing of the aortic valve, restricting blood flow out of the heart.

Eventually, the valve thickens and stiffens, making the heart work harder to pump blood effectively around the body. If not corrected, this can gradually cause debilitating damage that can lead to life-threatening complications, such as heart failure. 

The symptoms of AS can take years to develop. Someone living with AS can experience symptoms that include chest pain, tiredness, shortness of breath and heart palpitations. Some may experience no symptoms at all but still be at risk of heart failure and death.

Known risk factors for AS include age, gender (being male), hypertension, and smoking. Diabetes is an established risk factor too.

But now we’re learning that insulin resistance, even if it never progresses to become diabetes, can also put men at high risk of this dangerous heart condition.

Biomarkers that predict aortic stenosis

A group of researchers from Finland have identified specific biomarkers of insulin resistance as predictors that a man will develop AS.

A biomarker is a substance that, when found in bodily fluids like blood, can indicate an abnormal process in the body.

The researchers analyzed data from 10,144 Finnish men aged 45 to 73 who did not have AS. They measured biomarkers related to insulin resistance.

At a ten-year follow-up, 116 of those men, or 1.1%, were diagnosed with AS.

Now, that may not sound like a lot. But the important thing here is that the team identified very particular biomarkers related to insulin resistance – fasting insulin and serum C-peptide, for example – that were associated with an increased AS risk.

This is good news. By taking care of these biomarkers, it’s possible men can avoid aortic stenosis, heart disease and early death.

“This novel finding highlights that insulin resistance may be a significant and modifiable risk factor for AS,” says lead author Dr Johanna Kuusisto, from the Kuopio University Hospital, in Finland. 

“As insulin resistance is common in Western populations, managing metabolic health could be a new approach to reduce the risk of AS and improve cardiovascular health in aging populations. Future studies are now warranted to determine whether improving insulin sensitivity through measures such as weight control and exercise can help prevent the condition.” 

The findings of this study are somewhat limited since the research group consisted of only male subjects. However, men are more likely to develop the condition.

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Preventing insulin resistance

Some risk factors, such as your gender or ethnicity are clearly not under your control. And unfortunately, genes have been identified that can make some people more likely to develop insulin resistance.

But lifestyle plays a significant role both in the development and prevention of insulin resistance, including:

Being overweight. Obesity is considered a primary cause.

Lack of physical activity. Exercise builds muscle that can absorb blood glucose, but not if you’re too stationary.

Poor diet. A diet high in ultraprocessed foods, with high levels of carbs, and saturated fats is a recipe for insulin resistance.

Research has already shown that insulin sensitivity can be improved, fasting blood sugars normalized and even type 2 diabetes reversed.

To keep from succumbing to this dangerous spiral that can lead to aortic stenosis, read my detailed post on the early signs of insulin resistance and how to get insulin sensitivity back. 

Sources:

World’s most common heart valve disease linked to insulin resistance in large national study — EurekAlert

Biomarkers reflecting insulin resistance increase the risk of aortic stenosis in a population-based study of 10,144 Finnish men — Annals of Medicine

Insulin resistance — Cleveland Clinic

The post Aortic stenosis: What’s insulin resistance got to do with it? appeared first on Easy Health Options®.

We’re not necessarily talking about dementia here, but the brain ages along with all of your other parts and experiences changes that can lead to memory issues.

But research has zeroed in on one very important factor concerning how your blood vessels could be responsible for accelerating the age of your brain…

Here’s a summary of that research, along with a dozen ways to help slow down the rate at which your brain is aging…

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Blood vessel health is a must for a youthful brain

A group of researchers at Karolinska Institutet assessed MRI scans and AI tools to estimate the biological brain age in subjects who were 70 years old and had no cognitive impairment.

They also determined the “brain age gap” of each participant by subtracting their estimated biological brain age from their chronological age (according to birth date), while also cross-referencing their medical conditions and lifestyle habits.

From there they were able to determine among 739 participants that when it comes to keeping a young brain, vascular health is of the utmost importance.

In those with poor vascular health, brain aging was accelerated and was linked to a combination of conditions and factors including::

• Lack of physical activity
• Diabetes
• High cerebrovascular burden (conditions that impact blood flow in the brain)
• Stroke
• And inflammation

“A take-home from the study is that factors that adversely affect the blood vessels can also be related to older-looking brains, which shows how important it is to keep your blood vessels healthy, to protect your brain, by making sure, for instance, that your blood glucose level is kept stable,” says neurobiologist Anna Marseglia of the Karolinska Institute.

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A dozen ways to keep your brain young

Older brains tend to be at higher risk of developing dementia and Alzheimer’s disease. And since there is no cure for Alzheimer’s, these findings, which suggest ways of protecting against cognitive decline, are hugely valuable.

The good folks at Harvard Health have put together a list of tried, true and researched ways to help keep a brain younger — and most of them will also have a positive impact on blood vessel health…

1. Mental stimulation. Mentally stimulating activities like reading, taking classes, or word and math puzzles develop neurological plasticity, building up a functional reserve that offers a hedge against future cell loss.
2. Physical exercise. Regular exercise adds to the number of tiny blood vessels that bring oxygen-rich blood to the brain region that’s responsible for thought. It also encourages development of new nerve cells and increases connections between them.
3. Diet. Studies have shown that the MIND diet can lower dementia risk as much as 20 percent. Similar to the Mediterranean diet, the MIND diet emphasizes fruits, vegetables, fish, nuts, unsaturated oils like olive oil, and plant-based protein sources.
4. Blood pressure. High blood pressure in midlife increases the risk of cognitive decline in your older years. Some of the other things on this list, like diet and exercise, will help keep your blood pressure under control. In fact, following this advice to get arteries like a 20-year-old, might make your brain almost as young.
5. Blood sugar. The Karolinska study found that managing blood glucose levels can help improve vascular health. Time-restricted eating (also called intermittent fasting) is successful for many people trying to control blood sugar. If your blood sugar is consistently high, consult your doctor.
6. Cholesterol. High levels of LDL (“bad”) cholesterol are associated with an increased risk of dementia. But diet, exercise, and weight control will go a long way toward improving cholesterol levels.
7. Tobacco … avoiding it, of course. Stay away from tobacco in all its forms to improve your vascular health.
8. Alcohol. Excessive drinking has long been linked to dementia. In fact, the Surgeon General has recently called for warning labels on alcohol, just like the ones on cigarettes. If you do drink, make it an occasional thing, not an everyday habit.
9. Emotional well-being. If you’re depressed or sleep-deprived, your cognitive performance will suffer. But anger is especially harmful to vascular health. It’s important to create habits that help manage strong emotions.
10. Social ties. Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.
11. Avoid head injuries. One fall may not make you susceptible to cognitive decline, but repeated injuries can.
12. Low-dose aspirin. A study from researchers at Rush University Medical Center found that aspirin could help reduce brain plaques that contribute to Alzheimer’s. If you’re interested, check with your doctor to see if this would benefit you. If aspirin isn’t for you, consider supplementing phosphatidylserine.

Sources:

Poor vascular health accelerates brain aging — Science Daily

Biological brain age and resilience in cognitively unimpaired 70-year-old individuals — Alzheimer’s and Dementia

12 ways to keep your brain young — Harvard Medical School

The post How your blood vessels can accelerate your brain’s age appeared first on Easy Health Options®.

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

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

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

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When leg cramps aren’t just leg cramps

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

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

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

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

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

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

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Testing and dealing with symptoms

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

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

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

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

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Keep cholesterol under control

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

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

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

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

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

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

Here are seven things that can make quitting easier.

Source:

Peripheral artery disease symptoms and causes — Mayo Clinic

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

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

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

And while the condition currently affects up to 11 million Americans, that number is expected to double over the next three decades.

You might think that a condition that leaves so many suffering and steals their independence would have reliable and safe treatment options, but you’d be wrong.

The current treatments for age-related vision loss can vary from having a needle stuck into your eye to high-energy lasers and hit-or-miss drugs — all of which come with undeniable risks.

Luckily, researchers may have finally unlocked the secret to not only warding off — but possibly walking back — the damage that results in vision loss…

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Calcium buildup in the blood vessels of the eye

That secret involves what the researchers believe is an underlying cause of macular degeneration – a protein found in our blood, known as vitronectin.

While there are hundreds of proteins circulating in our bloodstream at any given time, researchers focused on vitronectin because it’s one of the most abundant and an important component of cholesterol.

Vitronectin is also a key player in many age-related diseases, which led the team to believe it may also provide a promising target in the treatment of vision loss associated with aging.

“This protein is an important target for macular degeneration because it accumulates in the back of the eye, causing vision loss. Similar deposits appear in the brain in Alzheimer’s disease and in the arteries in atherosclerosis,” said lead researcher Francesca Marassi, PhD. “We want to understand why this happens and leverage this knowledge to develop new treatments.”

The researchers set out to discover how the protein changes its structure at different temperatures and under varying levels of pressure, illustrating what happens in the human eye over time.

The scientists found that when vitronectin is subjected to pressure, it subtly changes shape — a change that enables it to bind more easily to calcium ions in the blood.

According to the researchers, this is what leads to the buildup of calcified plaque deposits that are hallmarks of macular degeneration and other age-related diseases.

It’s a discovery that researchers say will help them develop treatments for vision loss that block the protein’s calcium binding.

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Balancing calcium in your body

Calcified plaque deposits, whether in the vessels of your eyes or those in your heart, can obviously lead to systemic problems.

But calcium is a beneficial nutrient when the body has the right balance of other nutrients to help it do the jobs it’s meant for.

Fortunately, there are a few ways to help those processes and avoid the circulation problems excess calcium can cause…

For starters, unless your doctor has prescribed calcium supplements for a specific health condition, it’s best to get calcium from foods in your diet. That could help cut down on excess in the first place. Dairy foods are your best source, but salmon, squash, and almonds are also good choices.

Everyone knows the symbiotic relationship between vitamin D and calcium. To absorb calcium efficiently, an adequate amount of vitamin D must be present in the body. We know many Americans, especially seniors have either insufficient or outright deficient vitamin D levels.

Another vital vitamin equally important to balance calcium is vitamin K2.

This important nutrient helps direct calcium from the bloodstream to our bones, where it belongs. Once there, vitamin D’s job begins.

The form of vitamin K2 that’s been studied for its circulatory benefits is known as “MK-7,” and the most plentiful food source of K2 is a fermented Japanese food called natto. It can also be supplemented.

Lastly, natural chelators also help to flush excess calcium.

One such chelator is ethylenediaminetetraacetic acid or EDTA. EDTA chelation has been used for decades to bind with lead to remove it from the bloodstream. During these processes, it was discovered that it also binds to rogue calcium and removes it from circulation via body waste.

So, if your vision — and circulatory health — are working the way they should, kudos to you. But remember, an ounce of prevention is worth a pound of cure.

Sources:

How a single protein could unlock age-related vision loss — ScienceDaily

Age-Related Macular Degeneration Treatment — WebMD

LUCENTIS SIDE EFFECTS CENTER — RX List

The post The weird connection between macular degeneration and calcified plaque appeared first on Easy Health Options®.

Some research has indicated it can help us lose weight, live longer and maintain good heart health.

But there hasn’t really been one study that’s looked specifically at the impact of water on health — until now.

Their findings have revealed that drinking water could be the easiest health hack ever — with added benefits if you drink at least one glass when you first wake up…

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Drinking water impacts several conditions

Researchers at the University of California San Francisco (UCSF) waded deep into analyzing 18 randomized controlled trials to determine the benefits of drinking plenty of water.

“For such a ubiquitous and simple intervention, the evidence hasn’t been clear and the benefits were not well-established, so we wanted to take a closer look,” says senior and corresponding author Dr. Benjamin Breyer, a professor at UCSF. “To our knowledge, this is the first study assessing the benefits of water consumption on clinical outcomes broadly.”

Here’s what they found:

• The researchers found ample evidence in favor of drinking water to prevent kidney stones and help people lose weight.
• Drinking eight cups of water a day significantly decreased the likelihood of getting another kidney stone.
• Several studies indicated drinking about six cups of water a day helped adults lose weight — and say encouraging people to drink water before meals is a simple, cheap intervention that could have huge benefits in combating weight gain.

There were other conditions that researchers found were improved by drinking more water…

• Adults with recurrent headaches had improvements in their quality of life after three months of improving their water consumption.
• When women with recurrent urinary tract infections drank an additional six cups of water a day, it reduced the number of infections and increased the amount of time between them. 
• Drinking about four additional cups of water a day helped diabetic patients with elevated blood glucose levels.
• And drinking more water helped raise blood pressure in young adults with low blood pressure.

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The most impactful time for drinking water

Another study sheds light on why drinking a glass of water first thing in the morning is an incredibly great way to start your day.

In that study, participants had not consumed water for 12 hours — they slept overnight and did not drink water for some time before bedtime.

• Drinking about 7 ounces of water upon waking — a single glass — not only helped them recover from nightly dehydration and reduce thirst but it also reduced anger, fatigue and poor mood.
• Even better, drinking two glasses was shown to improve working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation, which warns that dehydration can thicken blood and impact circulation, also recommends getting in the habit of drinking a glass of water first thing in the morning.

And other experts have found drinking water in the morning can kickstart your metabolism by up to 30 percent for the next few hours.

So, after drinking that first glass first thing in the morning, simply add a glass of water before each meal and try for a total of between six and eight cups a day. But also follow Dr. Breyer’s advice…

“There isn’t a one-size-fits-all approach for water consumption. We know that dehydration is detrimental, particularly in someone with a history of kidney stones or urinary infections. On the other hand, someone who suffers from frequent urination at times may benefit from drinking less.”

Remember soups and some fruits and vegetables, tea and coffee contribute to your water intake too.

One thing to keep in mind is that most water, whether from the tap or a bottle, contains forever chemicals. So invest in a good quality reverse osmosis water filter, if you can, which can reliably remove the most common forever chemicals like PFOAs.

Sources:

Drinking plenty of water may actually be good for you — EurekAlert!

Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake — JAMA Network Open

The effect of hypohydration on endothelial function in young healthy adults — European Journal of Nutrition

Different Amounts of Water Supplementation Improved Cognitive Performance and Mood among Young Adults after 12 h Water Restriction in Baoding, China: A Randomized Controlled Trial (RCT) — International Journal of Environmental Research and Public Health

The post The one health hack you should do every morning appeared first on Easy Health Options®.

Conventional wisdom says that chest pain, sweating and shortness of breath are the classic signs of a heart attack.

And while this is true, there are other signs that aren’t talked about nearly as often, if at all.

They can be subtle, and they can differ from person to person.

When cardiologists were asked to share some weird symptoms that people often brush off, but that could be signs of a serious heart problem, here’s what they came up with…

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9 symptoms you should never ignore

1. A sinking feeling in your chest. People describe this in many different ways — like a goldfish flipping around in their chest, for example, or that sinking feeling you get in an elevator when it starts to descend quickly.

Don’t brush off any new or strange chest sensations. Bring them to your doctor, who will do an EKG and possibly send you home with a heart monitor. You could have a heart rhythm disorder like atrial fibrillation.

Keeping a log of what’s happening when you experience this sensation is also a good idea.

2. Whooshing in the ear. “Sometimes there are peripheral symptoms that one wouldn’t think are cardiovascular at all that could be a manifestation of cardiovascular disease,” says cardiologist Dr. Heather Gornick, who’s also a professor in the school of medicine at Case Western Reserve University.

“And the one I see the most is patients who have a pulsating sound in the ear,” often in tune with their heartbeat. 

Known as pulsatile tinnitus, it can signal a narrowing of the blood vessels that carry blood between heart and brain, as well as with arterial blockages, tears and aneurysms.

3. Pain or fatigue in the legs while walking. This could be a manifestation of peripheral artery disease (PAD), where the arteries carrying blood to the legs get clogged. It’s associated with a greater risk of heart attack, stroke and early death.

If this feeling persists for a week or two, see your doctor. They’ll do a physical exam and an ankle-brachial index test, which measures blood pressure in your legs and arms.

PAD is a serious condition that, left unaddressed, can lead to amputation.

4. Changes in your feet or legs. Peripheral edema (swollen feet, legs and ankles) can be a sign of congestive heart failure. If the swelling is in both feet rather than just one, and it comes back for a few days in a row, it’s time to see your doctor.

Also keep an eye out for abrupt color changes. Blood clots can turn your legs purple or, in some cases, totally pale and white. Blood clots are a medical emergency.

5. Jaw or neck pain with exertion. If it’s triggered by exertion and relieved by rest, get it checked out. Your doctor will do a stress test to see if you’re at heightened risk of a heart attack or stroke.

6. Indigestion and nausea. That chest discomfort and belching may not be the tacos you ate for dinner. It could signal ischemic heart disease. If it doesn’t go away, call your doctor.

Pay attention to nausea, too, especially if you’re also feeling jaw or back pain, lightheadedness or unusual fatigue.

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7. Carpal tunnel discomfort paired with shortness of breath. Wrist pain after typing, pins and needles, or hand weakness when accompanied by shortness of breath, may be symptoms of cardiac amyloidosis, when proteins deposit in the heart and disrupt function. Nowadays, there are effective treatments for this condition.

8. Sudden stabbing chest pain. This could be caused by aortic dissection, a tear in one of the body’s major arteries. If not caught in time, half of those who experience this will die. This is a medical emergency that will probably require open-heart surgery.

9. A hard time with regular daily activities. Valvular disease indicates the heart’s valves are not working like they should be. That can make someone feel tired and not up to tasks they’d normally had no problem with. They may require frequent rest breaks.

It’s important to alert your doctor if you notice feeling this way when doing regular activities, like housework, grocery shopping, driving or taking a walk.

Sources:

9 Weird Symptoms Cardiologists Say You Should Never Ignore — Time

The post 9 strange symptoms of heart trouble you can’t ignore appeared first on Easy Health Options®.

According to the American Heart Association, American adults consume an average of 77 grams of added sugar a day. That’s about 18 and a half teaspoons!

And all that sugar does our health no favors. One study found that sugar contributes to no less than 45 serious health conditions.

It’s no wonder many of us turn to sugar substitutes, like a very popular class of low-calorie sweeteners known as sugar alcohols.

Erythritol, xylitol, sorbitol and mannitol, are found naturally in small quantities in fruits and vegetables. Small amounts are even produced in the human body. So that would make them seem like a safe natural choice, right?

Unfortunately, they’re not without concern: You may remember reading here about erythritol’s link to sticky blood that clots more easily.

Now it turns out, erythritol isn’t the only sugar alcohol harboring that potential danger….

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Xylitol could encourage blood clots

The same research team that made the association between erythritol stroke risk has found a similar link with xylitol.

A lot of heart attacks and strokes happen that defy explanation in people without the typical known risk factors like diabetes — like high blood pressure or elevated cholesterol levels. And that’s what first prompted these researchers to look into sugar alcohols…

First, they decided to monitor the level of naturally occurring xylitol in the blood of more than 3,000 participants after overnight fasting.

Those whose xylitol levels put them in the top 25 percent of the study group had roughly double the risk for heart attack, stroke or death over the next three years compared with participants in the bottom 25 percent.

To understand the mechanism behind xylitol’s impact on cardiovascular risks, the researchers also:

• fed xylitol to mice;
• added it to blood and plasma samples in a lab;
• and gave a drink containing xylitol to 10 healthy volunteers.

In all three cases, xylitol appeared to activate platelets in the blood, which encourages blood clotting. Blood clots are the leading cause of heart attack and stroke.

Next, they intend to pursue research that will answer why naturally occurring xylitol is elevated in some people — and most importantly, how to lower it. In the meantime, they have a warning for us…

“We’re throwing this stuff into our food pyramid, and the very people who are most likely to be consuming it are the ones who are most likely to be at risk,” reported lead author Dr. Stanely Hazen, chair of cardiovascular and metabolic sciences at Cleveland Clinic’s Lerner Research Institute, in an interview with NBC News.

The participants who had their xylitol levels measured were at high risk for or had documented heart disease, so if that sounds like you, by all means, you want to avoid sugar alcohol.

“All it takes is xylitol to interact with platelets alone for a very brief period of time, a matter of minutes, and the platelet becomes supercharged and much more prone to clot,” Hazen added.

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Use natural sweeteners instead

Because the study was observational, the researchers can’t state that xylitol was unequivocally the cause of heart attack or stroke. But there’s no denying there appears to be a link — so cutting down on sweeteners like xylitol and erythritol is the best thing to do.

When used as a sweetener, it’s in much higher concentrations than found in nature. For example, the amount of erythritol used in foods was 1,000-fold higher than what you’d find in nature.

Hazen is telling his patients to avoid consuming xylitol and other sugar alcohols. Instead, he recommends sweetening foods with small amounts of sugar, honey or fruit. Be very cautious of keto-friendly products that often use alcohol sweeteners.

He says it’s probably not dangerous to use toothpaste or gum, also commonly sweetened with sugar alcohols, since so little is ingested in these cases. Still, it’s probably better to be safe than sorry and avoid sugar alcohols — in any product — altogether.

You may wonder if using other artificial sweeteners instead of sugar alcohols is safe. Judging by the research, we would also recommend avoiding those. There are simply too many potential health issues involved to take the risk.

If you are a fan of stevia, a plant-based sweetener that is not a sugar alcohol, be sure to look at the ingredient list to be sure you are getting pure stevia. Some brands mix erythritol with it.

Sources:

Common sugar substitute linked to increased risk of heart attack and stroke — NBC News

Xylitol is prothrombotic and associated with cardiovascular risk — European Heart Journal

The post The growing blood clot concern over low-calorie sweeteners appeared first on Easy Health Options®.

What you may not know, though, is that you can end up with cholesterol problems, even if it seems like you’re doing everything right.

That’s because high cholesterol, like so many other health problems, can be caused by your genes.

So if your parents or grandparents passed on a tendency for cholesterol issues, it could make you a ticking time bomb.

But don’t throw in the towel yet…

According to researchers from the University of Georgia, there’s one thing that can trump high cholesterol, even if it’s driven by your genes. And it’s simple, healthy and already shown to support heart health.

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Beating back bad cholesterol

Georgia researchers say the simple answer to cholesterol is fish oil.

Yup, good old omega-3 essential fatty acids, which many experts believe will be the future “drug of choice” for high cholesterol, can even help people whose bodies are genetically programmed to have higher levels of triglycerides and LDL (bad cholesterol).

Using genetic data from more than 441,000 participants, the researchers calculated a score to predict the genetic likelihood of high levels of total cholesterol, high LDL cholesterol, triglycerides and HDL cholesterol (or “good” cholesterol).

And they found that hands-down, participants who reported taking fish oil supplements had lower blood lipid levels than predicted, especially for total cholesterol, LDL cholesterol and triglycerides.

Their conclusion?

“Taking fish oil is associated with a shift toward a healthy lipid profile,” says study author Kaixiong Ye.

“Our findings also support that fish oil supplements may counteract the genetic predisposition to high cholesterol.”

Adding fish oil to your routine

There’s a reason researchers look for alternatives for lowering cholesterol risk. Some reports have stated that as many as one in two patients stop taking statins, reduce the dose or take them irregularly because they believe the cholesterol-lowering drugs cause muscle pain and other side effects.

Experiences like that helped make fish oil a popular option. This recent research adds to the growing body of evidence that omega-3s from fish oil are the most effective way to improve cholesterol levels. But some people who’ve tried fish oil supplements give them up due to fish burps.

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Another option is krill oil. There’s evidence that krill oil supplements can deliver omega-3s without causing digestive issues because it is more bioavailable. That’s because krill oil’s fatty acids are stored as phospholipids, while the fatty acids in fish oils are stored primarily as triglycerides. It’s also considered a clean and sustainable source.

And remember, you can also add delicious fatty fish, like salmon, to your diet, at least 2 to 3 times a week. If you have seafood allergies, you might not tolerate krill oil, so eating fish or fish oil may suit you better.

Fortunately, there are a few other nutritional options for supporting better cholesterol. These include:

1. Getting more fiber – Taking psyllium fiber can help reduce cholesterol absorption into your bloodstream by binding cholesterol and its precursors in the digestive system and dragging them out of the body before they get into circulation.
2. Eating grains – Whole grains, like oats and barley, can help lower all non-HDL cholesterol values and support your gut microbiota, a significant factor in regulating cholesterol metabolism.
3. Picking prickly pear – Prickly pear, or nopales cactus, tastes like a cross between all-natural bubble gum and watermelon and can help lower both total and LDL cholesterol.
4. Supplement with B5 – Studies have shown that supplementing with pantethine, a derivative of vitamin B5, could lead to an up to 64.7% decrease in plasma total cholesterol.

Sources:

At risk of high cholesterol? Taking fish oil may help — EurekAlert!

The post The supplement that trumps a genetic risk for high cholesterol appeared first on Easy Health Options®.