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

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

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

Here are the details…

Pioneering new cancer treatment pathways

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

But its real claim to fame is its anticancer potential…

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

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

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

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

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

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

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

Guava’s secret: Powerful nutrition

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

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

Known cancer-fighting nutrients found in guava include:

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

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

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

Sources:

Guava’s secret molecule could fight liver cancer – ScienceDaily

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

Guava: A potent anticancer fruit—ADMAC Oncology

Liver Cancer – Cleveland Clinic

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

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

I’m getting hungry just thinking about it!

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

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

So what is it?

Dark chocolate and olive oil, that’s what.

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

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

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Olive oil and chocolate protect your heart

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

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

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

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

And dark chocolate combined with EVOO came out on top.

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

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

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

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Embracing EVOO-infused chocolate

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

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

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

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

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

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

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

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

They say that one of the most impressive of these superfoods is a common fruit that’s not only readily available at your local grocery store, but also one that most people enjoy.

And if you need an excuse to enjoy it more often, consider the 1,600 health-boosting compounds that can improve your health status — starting with these six benefits…

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Your body on grapes

A study review by a leading cancer researcher at the College of Pharmacy and Health Sciences at Western New England University scoured over sixty peer-reviewed studies on the health benefits of grapes.

According to those scientists, there are over 1,600 compounds fueling the health-boosting power of grapes. A significant advantage is that the compounds fall into the categories of antioxidants and polyphenols — both of which are considered bioactive compounds.

Bioactive compounds possess diverse biological activities and can interact with biological membranes, receptors and enzymes to influence cellular processes. According to the National Institutes of Health, bioactive compounds are strong enough to exert “changes in health status,” and help prevent myriad diseases.

Those 1,600 reasons make eating grapes a simple and effective way to support head-to-toe health, starting with these six health issues…

#1 – Improved heart health

The research revealed that the benefits grapes bring to cardiovascular health are well established. Grapes are known for promoting relaxation of blood vessels and healthy circulation (which supports blood pressure in the normal range), as well as modulating cholesterol levels.

#2 – Cognitive support

Beyond the heart, clinical trials have shown that grapes deliver powerful support for better brain health, promoting brain metabolism (energy production) and improving cognition. One study found that taking a small dose of resveratrol (found in the skin of grapes) regularly not only improves cognitive function but can also improve blood flow and brain health.

#3 – Beautiful skin

Compounds found in the skin of grapes enhance skin health by increasing resistance to UV radiation and DNA damage at the cellular level. Researchers believe polyphenols, natural antioxidant components found in grapes, are responsible for these beneficial effects.

#4 – Balanced gut microbiome

Grape compounds boost and support overall gut health. Eating grapes has been shown to increase the levels of a type of probiotic bacteria, an enzyme that promotes metabolic detoxification, and enhance the overall diversity of the gut microbiome.

#5 – Eye health

If that weren’t already enough, grapes also contain potent support for your eyes. Beneficial compounds promote retinal health by increasing the optical density of macular pigment (MPOD), a crucial factor in protecting the eyes from harmful blue light and oxidative stress.

#6 – Youthful muscles

Do you worry that family genes can set you up for sickness or early death? Grape consumption has been shown to alter gene expression in relevant body systems. According to leading resveratrol and cancer researcher John M. Pezzuto, Ph.D., D.Sc., Dean of the College of Pharmacy and Health Sciences at Western New England University, it’s this ability to affect activities at the genetic level that is likely the driving force behind the health-boosting power of grapes.

For example, studies have shown that eating grapes can positively alter gene expression in muscle health. By promoting genes linked to lean muscle mass and reducing those associated with muscle degeneration, adding grapes to your diet could help counteract age-related muscle loss. This effect is especially pronounced in women.

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Great compounds in grapes

So what specific compounds fuel the incredible benefits attributed to grapes? Here are just a few of the special compounds you can fill your body with by eating grapes regularly — and how they promote health…

• Flavonoids – Responsible for the rainbow of colors found in fruits and veggies, these compounds boost the brain’s blood supply and slow its aging and offer blood pressure benefits to boot. Just be sure to diversify your flavonoids to ditch disease and live longer.
• Anthocyanidins – These pigments are known for their antioxidant properties and health benefits, like reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease and type 2 diabetes.
• Catechins – Another type of antioxidant, catechins are also famously found in green tea. They’re known for their role in reducing inflammation, improving heart health and enhancing brain function. They may also aid in weight management.
• Phenolic acids – These acids are best known for their antioxidant properties and potent support for reducing inflammation, improving gut health and guarding against chronic diseases, including heart disease and diabetes.
• Resveratrol – A potent antioxidant from the skin of red grapes, resveratrol is a health-promoting powerhouse. It reduces brain aging and protects the brain’s barrier, fights muscle loss, promotes heart health and even combats the effects of a high-fat diet and Alzheimer’s.

Enjoy grapes daily to support your best health!

Sources:

This common fruit has over 1,600 compounds that boost brain, heart, and gut health — ScienceDaily

Scientists Discover Surprising New Benefits of Eating Grapes — SciTechDaily

WNE Research Finds Grape Consumption Enhances Muscle Health — WNE

The secret to lower blood pressure with flavonoid – Easy Health Options

Foods that slow brain aging by boosting its blood supply – Easy Health Options

Health benefits of anthocyanins against age-related diseases — Frontiers

Beneficial Properties of Green Tea Catechins — NIH

Phenolic Acids: Sources, Definition, and Health Benefits — Biology Insights

How resveratrol helps fight muscle loss and fatigue — Easy Health Options

Resveratrol fights effects of a high-fat diet and Alzheimer’s — Easy Health Options

The post 1,600 reasons to eat this underappreciated superfruit appeared first on Easy Health Options®.

Factors like exercise, stress levels and sleep quality can cause your brain to appear older or younger than your chronological years.

However, one of the most significant influences on brain aging could be a common condition half of Americans struggle with…

Recent findings from one of the largest Brain MRI intervention studies indicate that getting it under control is crucial for promoting a youthful brain…

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Long-term blood sugar and brain changes

As we age, the brain experiences structural changes — specifically, the hippocampus often shrinks while the lateral ventricles expand, signaling brain aging. A younger brain age is associated with improved cognitive health, while an older brain age may raise the risk of cognitive decline.

Previous research showed that following the Green Mediterranean diet can slow brain aging by an impressive 50% in just 18 months.

To understand why, researchers at Ben-Gurion University compared MRI scans of individuals with stable blood sugar levels to those with elevated levels, aiming to assess how blood sugar maintenance affects brain age.

The results were striking: declines in HbA1c, a marker of long-term blood sugar levels, were significantly linked to positive changes in specific brain regions often affected by age-related shrinkage.

Notably, individuals with better blood sugar control demonstrated a more youthful thalamus, caudate nucleus, and cerebellum — areas crucial for cognitive function, motor control, and sensory processing.

In other words, the current study further strengthened existing research that the Green-Med diet may not only support metabolic health but also exert protective effects on brain structure and function.

The Green Mediterranean diet is rich in polyphenols from plant-based foods, such as Mankai (a high-protein aquatic plant also known as duckweed) and green tea, and low in red and processed meats.

The study’s lead researcher, Prof. Iris Shai, from Ben-Gurion University, an adjunct professor at Harvard University, and an Honorary Professor at Leipzig University, explained, “Maintaining low blood sugar levels, even within the normal range, shows promise for preserving a younger brain, especially when combined with a healthy diet and regular physical activity. Specifically, polyphenols found in plant-based foods may cross the blood-brain barrier and help reduce brain inflammation, which is crucial for memory”.

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Blood sugar control helps preserve brain age and function

Considering that roughly half of the U.S. population struggles with either diabetes or prediabetes, it’s easy to see why rates of cognitive decline keep climbing.

This study is one of the first large-scale trials to directly link dietary changes, particularly those associated with the Green-Med diet, to improved glycemic control and slower brain aging.

But if you aren’t sure how to incorporate duckweed into your diet, berries could help you harness the power of polyphenols, and have a reputation for both brain and blood sugar health.

Here’s how:

• Polyphenols enhance the secretion of gastrointestinal hormones, thereby regulating blood glucose levels and improving glucose tolerance.
• They also regulate the activation of the hypothalamic-pituitary-adrenal (HPA) axis, improving mood and memory function.
• Advanced Glycation End Products (AGEs), which form when sugars react with proteins and fats, contribute to cognitive decline. Polyphenols and antioxidants stop the formation of AGEs.

One berry in particular, the Aronia berry, is known as the “blood sugar berry.” In one study, blood sugar levels normalized in just three months with no other dietary changes among participants who drank aronia berry juice daily.

America’s favorite, the blueberry, has been shown to support healthy insulin levels and weight management. In a 12-week study, men and women who drank a daily serving of blueberry juice performed better on memory tests than the placebo group and showed improved blood flow.

The acai berry is considered to be the antioxidant “superstar.” When German scientists measured antioxidants in different fruits and vegetables, some acai levels ranked so high they were off the charts and could only be estimated. This is important because high levels of antioxidants have been shown to protect against free radicals and support normal blood sugar levels.

There are many more to choose from. And if keeping your brain from the aging effects of blood sugar problems is important to you, give them all a try.

Sources:

New study reveals blood sugar control is a key factor in slowing brain aging, highlighting the benefits of the Mediterranean diet – EurekAlert!

The post The common condition rapidly aging American’s brains appeared first on Easy Health Options®.

And it wasn’t long ago that a review of 50 studies proved what most of us have known all along… that the tart little berries really do kick UTIs to the curb.

But then there was that research that found dried cranberry powder decreased LDL (bad) cholesterol and improved heart and blood vessel function, brain blood flow and memory.

It turns out that may have just been the tip of the iceberg for what we’re learning cranberries can do for cardiovascular and metabolic health…

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Cranberries bring out the best in your gut

Mounting evidence indicates cranberries have tons of polyphenols and other bioactives known to improve gut health, strengthen the immune system, keep hearts healthy and balance blood sugar.

In a more recent study, researchers in Canada sought to confirm these findings by administering a cranberry extract capsule (the equivalent of ingesting about half a cup of fresh cranberries) to 40 participants in the morning and evening. The researchers collected blood, urine and stool samples at the beginning of the experiment and after four days of consuming the cranberry supplements.

The results reinforced the findings that cranberry extracts appear to improve intestinal microbiota and help prevent cardiometabolic disease — an umbrella term that includes:

• Heart disease
• Stroke
• Insulin resistance
• Diabetes
• and non-alcoholic fatty liver disease

But what’s really shocking is beneficial effects were reported after only four days of use.

In addition to their high polyphenol content, cranberries contain high concentrations of oligosaccharides, small fibers believed to contribute to their bioactivity.

The research team showed that the polyphenols and oligosaccharides in cranberry extract boost Bifidobacterium, a bacterium in the gut associated with a reduced risk of cardiometabolic diseases.

“Normally, these bacteria are stimulated by dietary fiber consumption,” says Jacob Lessard-Lord, a postdoctoral fellow at the Institute of Nutrition and Functional Foods (INAF). “We observed the same effect with cranberry extract with a dose almost 20 times lower.”

The cranberry extract was also found to stimulate Akkermansia muciniphila, a bacterium that helps reduce inflammation of the intestinal mucosa and strengthen the intestinal barrier. This could help counter the harmful effects of a Western diet, which compromises the intestinal barrier’s integrity and can lead to leaky gut.

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“Alteration of the intestinal barrier allows the passage of lipopolysaccharides (LPS) derived from the intestinal microbiota, known as metabolic endotoxemia, and is a crucial factor in the onset and progression of inflammation and metabolic diseases,” says Yves Desjardins, research lead and professor at Université Laval.

But when Akkermansia muciniphila bacterium and Bifidobacterium are stimulated, the microbiota regenerates and recreates an anti-inflammatory environment. This strengthens the connections between cells in the intestinal barrier, reinforcing it.

Cranberries + healthy bacteria = less chronic disease

The researchers plan to explore the long-term effects of the cranberry extract. But for now, there seems to be enough evidence supporting the addition of cranberries to your diet.

Unfortunately, it’s almost impossible to eat raw cranberries, given how tart they can be. And a lot of commercially prepared cranberry juice cocktails, cranberry sauces and cranberry fruit snacks are loaded with added sugar. And we know how sugar can ruin a good thing.

If you aren’t a fan of the taste of cranberries, a cranberry extract supplement may be the right choice for you or a dried powder mix (like those used in some studies).

If you want to give your gut an extra boost and protect against cardiometabolic diseases, make sure to eat foods rich in Bifidobacterium, like yogurt and cheese. Akkermansia muciniphila is a little harder to come by, as it’s not really present in foods. However, you can encourage your gut to make more Akkermansia muciniphila by consuming fiber-rich foods and foods high in polyphenols. Luckily, some of these foods have both, including:

• Blueberries
• Raspberries
• Apples
• Black beans
• Chicory root
• Almonds
• And of course cranberries

Sources:

Cranberry extracts could boost microbiota and counter cardiometabolic diseases —  Université Laval

Short term supplementation with cranberry extract modulates gut microbiota in human and displays a bifidogenic effect — NPJ Biofilms and Microbiomes

Cranberries – Cup Measurements — CookItSimply

The post What cranberries can do for heart disease, stroke, diabetes and more 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®.

Some are intentionally produced, such as microbeads, plastic pellets, and microfibers, while others result from the breakdown of larger plastics due to wear and tear.

Regardless, microplastics have been found throughout the human body, breaching the blood-brain barrier in seconds, lodging in blood clots and arterial plaques, and taking up residence in organs like the liver and kidneys.

But they’re not just piling up. They contain endrocrine-disrupting chemicals that wreak havoc on our hormones and their functions.

Thankfully, an international team of researchers has made an exciting discovery about how we protect ourselves from some of the harms…

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The secret lies in potent polyphenols

Antioxidants such as polyphenols are the substances that give fruits, vegetables and flowers their vibrant colors. Anthocyanins, a particularly potent group of polyphenols, are abundant in red, blue, and purple produce, as well as some nuts.

Previous research shows eating foods high in anthocyanins can lead to drastic reductions in acute inflammation and oxidative stress — two hallmarks of disease.

The team of researchers from Finland, China and Canada conducted a review of scientific literature to determine the impact of anthocyanins on microplastic-induced hormone dysfunction.

They found encouraging evidence that anthocyanin consumption can protect against a range of microplastic-induced effects on hormones, reductions in testosterone and estrogen, decreased sperm counts, lower sperm quality, erectile dysfunction and ovarian damage.

Microplastics have been found in the testicles and semen of males and ovarian tissue, placenta and breast milk of females. They also have been found in fetuses.

Some anthocyanins have demonstrated the ability to protect the integrity of the blood-testis barrier, which prevents microplastics from entering the tissue.

In another study, mice exposed to the same substances in microplastics that cause diseases were treated with anthocyanins. They showed increased sperm count and motility and an overall reduction in testicular damage.

Research also indicates anthocyanins can help restore testosterone production by protecting the cells responsible for producing it.

In women, anthocyanins could mitigate microplastics’ impact on fertility and sexual development. When rats with health issues that can be caused by microplastic exposure were treated with anthocyanins, they protected the ovarian tissue and normalized levels of estrogen and other hormones.

In essence, anthocyanins hold the potential to significantly reduce the toxic impact of microplastic consumption, offering a beacon of hope in the face of this environmental health crisis.

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Anthocyanins against microplastics

While the research reviewed in this study focused on reproductive issues, the hormone disruption caused by microplastics can also impact heart and brain health.

Previous studies investigating anthocyanins show their mighty antioxidant and anti-inflammatory properties promote heart and brain health.

“The search for natural compounds to counteract these harmful effects is ongoing, with anthocyanins emerging as a promising candidate,” the study’s authors write.

The best sources of anthocyanins include:

• Blue, purple or red-skinned berries such as blueberries, blackberries, strawberries, raspberries, elderberries, cranberries and bilberries
• Dark cherries
• Purple grapes (which also contain the powerful antioxidant resveratrol)
• Red cabbage (which contains over 36 different kinds of anthocyanins)
• Eggplants
• Purple asparagus
• Pomegranates

Keep in mind that anthocyanins can be degraded through high-temperature cooking methods. If you want to preserve the anthocyanin content of these foods, it’s best to consume them raw or gently steam or boil them.

Sources:

Antioxidants in fruits and flowers seem to counteract harmful effects of microplastics, study shows — The Guardian

Exploring the potential protective role of anthocyanins in mitigating micro/nanoplastic-induced reproductive toxicity: A steroid receptor perspective — Journal of Pharmaceutical Analysis

Anthocyanins keep heart disease, diabetes and obesity away — Easy Health Options

The post How potent antioxidants protect your hormones against microplastics appeared first on Easy Health Options®.

But many people aren’t aware that the liver, the body’s largest solid organ, is just as crucial to life and health.

So it’s scary to think that over 100 million Americans have fatty liver disease, which makes the liver less and less able to perform its vital functions — more than 500 of them!

Being without a functioning liver is as life-threatening as being without a functioning heart. But even if your liver function is slowed or impaired, you can face a cascade of dysfunction that can steal your good health.

That’s why I was very excited to read a new study showing how a simple fruit extract can prevent fatty liver disease…

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Why is the liver so important?

It’s the liver that detoxifies the body. It gets rid of unwanted substances that enter your body through your lungs, skin or mouth, such as food additives, household chemicals and environmental pollutants.

But chemicals and excess fatty deposits can overwhelm and slow liver function. As a result, your liver function worsens and you gain excess weight.

That’s why being overweight is a symptom of a toxic liver. The fat accumulating in your body is also accumulating in your liver.

A burdened liver has trouble producing the bile needed to break down all the vitamins and nutrients you take in through food and supplements, making them useless to the body.

Your liver is also responsible for blood clotting. All this makes it clear that without a healthy, functioning liver, your health and, indeed, your life would be in danger.

The dangers of a fatty liver

Nonalcoholic fatty liver disease (NAFLD) is a condition that occurs when fat accumulates in the liver.

Left untreated, NAFLD can progress to nonalcoholic steatohepatitis (NASH), which in turn can lead to cirrhosis, liver failure and liver cancer. At this point, a liver transplant may be the only way to save a life.

But unlike so many other conditions, NAFLD is reversible.

Obesity has always been considered a risk factor for NAFLD, so weight loss has been a primary prevention strategy, along with exercise to reduce excess belly fat.

However, a recent study shows that taking a simple fruit extract could be the easiest way to reduce fat in the liver.

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Camu-camu, the exotic fruit cure for fatty liver

Researchers found that the polyphenols in camu-camu fruit reduce levels of fat in the liver.

Camu-camu is a sour berry, similar to a cherry, that’s native to the Amazon rain forest. It’s high in vitamin C and has been shown to lower blood pressure and reduce blood sugar.

This exotic fruit is readily available as a supplement in capsule form.

Over 12 weeks, thirty participants took either camu-camu extract or a placebo at different times in this randomized clinical trial.

When the researchers used MRIs to observe fat levels in the liver, they saw a 7.43% reduction in liver lipids when study participants took camu-camu extract. With the placebo, they noted an 8.42% increase in liver fat.  

Why does camu-camu work?

The team identified two possible ways that camu-camu extract helps prevent fatty liver.

It could reduce lipogenesis, the formation of lipid droplets in the liver. It’s also possible that polyphenols are causing oxidation that stimulates the breakdown of lipids.

“A combination of the two mechanisms probably explains the high efficacy of the extract, as we’re playing on both sides of the coin,” says Prof. Andre Marette of the Universite Laval in Quebec City.

What this means for you

If you already have NAFLD, or if your doctor has told you that you’re in danger of developing it, you can start taking camu-camu capsules. They’re easy to order online.

As always, I’d recommend checking with your doctor before starting any new vitamin regimen.

Prof. Marette stresses the need to check products for their polyphenol content and compare a few before ordering one, as not all products are the same.

Sources:

Hepatic disease: a camu-camu fruit extract to reduce liver fat — Eureka Alert

Camu-camu decreases hepatic steatosis and liver injury markers in overweight, hypertriglyceridemic individuals: A randomized crossover trial — Cell Reports Medicine

7 Evidence-Based Health Benefits of Camu Camu — Healthline

The post The exotic fruit that could prevent fatty liver appeared first on Easy Health Options®.

Number one, they are common.

And number two, they are the leaders of hospitalization, disability and death — consequences we’d all prefer to avoid!

Stroke is perhaps the scariest of all vascular conditions because it can creep up on you unexpectedly. And since a stroke leads to the destruction of brain tissue, in some cases, the consequences can be severe and disabling.

The cold, hard truth is that one in six people are at risk of suffering a stroke at some point in their lives — so the odds are pretty high that it could be you.

These statistics have prompted researchers to explore whether dietary factors could provide protection.

And it turns out there are two particular elements of a healthy diet that can not only help lower the risk for the development of stroke but reduce the severity of a stroke should one happen…

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Your overall diet is important

Diet is one of the major factors that contribute to neurovascular disease.

A Western diet high in processed foods, added sugar, salt and hydrogenated fats is one of the fastest routes to both heart disease and stroke.

Conversely, the Mediterranean diet is a dietary pattern that has been shown time and time again to promote heart health.

The key divider between these two dietary patterns is the food sources the diets provide…

A stroke-protective diet is one made up of natural, whole food sources, particularly foods high in fiber and low in carbohydrate content.

Take the Mediterranean diet as an example. It’s made up of fruits, legumes, vegetables, whole grains, fish, seafood, poultry, eggs, milk, nuts and olive oil.

These foods are low glycemic index foods rich in bioactive compounds such as fatty acids, vitamins, minerals, polyphenols and antioxidants.

If you compare this to a modern Western diet of highly processed foods, you simply won’t consume any of these beneficial compounds.

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Feed your brain healthy fats to lower stroke risk

Once you’re eating a natural, whole foods diet, you’ll be making significant headway in consuming beneficial fats — and thank goodness, because the brain is made up of around 60 percent fat!

Two main kinds of fat that protect against stroke are oleic acid and omega-3 fatty acids.

Oleic acid is a monounsaturated fat found in olive oil, avocado and almonds. It’s been shown to reduce the risk of stroke, protect nerve cells in the brain and reduce the after-effects of stroke if one should occur.

Omega-3 fatty acids can be found in fatty fish such as salmon, mackerel, sardines, tuna, fish oils, chia seeds, flax seeds and walnuts.

Omega-3s support optimal nervous system function and make up a large proportion of the membrane of nerve cells in the brain — or at least they should.

Where there is a lack of omega-3s, synaptic dysfunctions occur between brain cells and alterations in the nerve cells can occur.

But according to researchers, the fantastic thing about consuming more omega-3s is that you can restore optimal cell membrane function and prevent stroke development!

More than that, the combined effects of oleic acid, omega-3s and bioactive compounds called polyphenols protect the nerve cells in the brain, so that if a stroke does hit, the severity will likely be reduced.

When it comes to stroke, the message is clear: researchers are absolutely sure that your diet makes all the difference.

All it takes on your behalf is a switch to healthful, natural, whole food sources!

Source:

Ayuso MI, et al. Neuroprotective diets for stroke. — Neurochemistry International. 2017;107:4e10.

The post Two kinds of fat your brain needs to reduce stroke risk appeared first on Easy Health Options®.

I don’t worry too much about these habits. My husband takes his coffee black, so there’s no added sugar or calories to worry about. And I like my tea with a splash of unsweetened plant milk, which only adds a few calories and no extra sugar.

Plus, a ton of health benefits are associated with both coffee and tea — including reducing the risk of some types of cancer. And recent research has added this seventh most common cancer to that list…

Coffee, tea and head and neck cancer

Rates of head and neck cancer are rising in low- and middle-income countries, causing investigators to explore ways to combat that increase. Many studies have been conducted to assess whether coffee or tea is linked with head and neck cancer, but results have been inconsistent — until now…

One team of international researchers analyzed more than a dozen of these studies, pooling information on 9,548 patients with head and neck cancer and 15,783 controls without cancer — and what they found was encouraging.

Compared with non-coffee drinkers, people who drank more than four cups of caffeinated coffee daily had a 17 percent lower risk overall of contracting head and neck cancer. They also had 30 percent lower odds of having cancer of the oral cavity and 22 percent reduced odds of having throat cancer.

Drinking three to four cups of caffeinated coffee was linked with a 41 percent lower risk of having hypopharyngeal cancer, a type of cancer that affects the bottom of the throat. Drinking decaffeinated coffee was associated with a 25 percent reduced risk of oral cavity cancer.

As for tea, the news is good too…

Drinking tea was connected with a 29 percent lower risk of hypopharyngeal cancer. Drinking one cup or less of tea daily was linked with a 9 percent lower risk overall of head and neck cancer and a 27 percent lower risk of hypopharyngeal cancer. Interestingly,  drinking more than one cup of tea was associated with 38 percent higher odds of laryngeal cancer.

“While there has been prior research on coffee and tea consumption and reduced risk of cancer, this study highlighted their varying effects with different sub-sites of head and neck cancer, including the observation that even decaffeinated coffee had some positive impact,” says senior author Dr. Yuan-Chin Amy Lee of Huntsman Cancer Institute and the University of Utah School of Medicine.

The power of polyphenols

People around the world consume coffee and tea, and the beverages contain bioactive compounds with potential antioxidant, anticancer and anti-inflammatory effects. These compounds may be key to the anti-cancer benefits.

“We have looked at the literature, and we suspect that perhaps bioactive compounds other than caffeine contribute to this potential anticancer effect of coffee and tea,” Lee says. “Polyphenols found in caffeinated and decaffeinated coffee and tea have exhibited anti-oxidative and anticancer properties that contribute to inhibition of angiogenesis, cell proliferation, cell invasion and metastasis of cancer cells. This bioactive capability of coffee has also been found in lab studies of human cancer cell lines.”

The researchers say their findings support the protective effects of coffee and tea consumption on head and neck cancer risk. They note further studies should determine the effects of coffee and tea consumption in regions beyond North America and Europe, particularly in low- and middle-income countries burdened by head and neck cancer. They should also include different coffee and tea types and processing styles.

To that end, Lee and colleagues hope to extend their research into areas such as the temperature of the beverage, as well as additives such as cream, sugar and milk and the way coffee beans are prepared.

What does all this mean for you? If you’re a coffee or tea lover, this is further proof that your habit is doing you good health-wise. So, you can keep indulging, though you may want to do it without adding tons of milk or sweeteners.

You might want to give your hot tea or coffee time to cool, also. A study from a few years ago found that these drinks consumed at high temperatures were linked to an increase in esophageal cancer.

Sources:

1. Can drinking coffee or tea help prevent head and neck cancer? — EurekAlert!

2. Coffee, Tea Tied to Lower Risk of Head and Neck Cancer — MedPage Today

3. Coffee and tea consumption and the risk of head and neck cancer: An updated pooled analysis in the International Head and Neck Cancer Epidemiology Consortium — Cancer

The post Coffee and tea’s connection to head and neck cancer appeared first on Easy Health Options®.

While numerous studies have reported that consuming wine in moderation can reduce the risk of heart disease, almost as many have reported the opposite — that even small amounts of alcohol increase cardiovascular risks.

That’s left us all in the uncomfortable position of not knowing what to believe.

Luckily, the debate on wine’s effects on the heart has finally been settled, with research confirming not only its benefits but how much protection can gained from a glass

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Biomarker provides accurate insight

Conflicting reports from previous research came down to this: most studies relied on participants’ self-reported wine consumption.

Obviously, this is a big flaw when you consider the fact that many people will under-report how much wine they drink or might simply remember inaccurately.

So, for the PREDIMED trial reported in the European Heart Journal, researchers decided to measure participants’ wine-drinking habits more scientifically. They used urinary tartaric acid (a compound found in grapes and rarely in any other dietary sources) as an objective biomarker for measuring wine consumption.

“Thus, tartaric acid emerges as a valuable short-term biomarker (several days to a week) for assessing wine consumption, provided that the intake of grapes and their derivatives is excluded,” the research team explained.

And that’s how they believe they’ve proven — once and for all — that light to moderate wine intake is tied to a lower risk of long-term cardiovascular disease (CVD), including combined heart failure, myocardial infarction, stroke and CVD death.

The Goldilocks number for heart benefits

According to the researchers, compared with people with the lowest tartaric acid level, those with levels in the 12-35 μg/mL range benefited from cardiovascular protection over a median of nine years of follow-up. That equates to drinking 12-35 glasses of wine per month.

Additionally, the results showed that participants with tartaric acid levels >3 µg/mL at baseline, who experienced an increase over one year, had a 59 percent lower risk of CVD than those whose levels decreased during the same period.

“The findings suggest that wine consumption in real-life conditions, unaffected by the often artificial influences of a clinical trial setting, might have a more beneficial impact on cardiovascular health than previously thought,” the study authors noted.

However, it’s important to note that while moderate wine consumption conferred heart health benefits, these benefits were weaker at lower consumption levels (3-12 glasses per month) and zero at 1-3 glasses of wine per month.

Benefits also disappeared with higher consumption equivalent to 1.25 glasses per day.

In other words, the old advice of moderation in everything still works.

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It’s all about those polyphenols

Of course, the secret to how wine confers those benefits on the heart all boils down to its high levels of polyphenols.

According to the study authors, “Polyphenols have been demonstrated to exert a variety of health benefits that could confer cardioprotective properties to wine, such as anti-inflammatory properties,” they wrote. “Therefore, multiple mechanisms may explain the cardioprotective properties of polyphenols.”

The most studied polyphenol superstar is resveratrol, known for promoting heart health in three very important ways, while also supporting balanced blood sugar and boosting brain health.

All that, and the results of this study, are great news for those of us who enjoy a glass of wine, it’s also wonderful for anyone who prefers not to drink. After all, resveratrol isn’t just found in wine, you can also take it in supplement form and find it in these dietary sources.

Sources:

Cardiovascular Protection Tracks With Wine Intake, Now Provable With Urinary Marker — MEDPAGETODAY

Why alcohol and a disease-free life just won’t mix — Easy Health Options

The post Biomarkers prove wine’s heart-supporting benefits appeared first on Easy Health Options®.

But unless you’re drinking til you’re shaking, or have a medical condition where you’ve been warned to avoid coffee, like chronic hypertension, you should feel good about enjoying the world’s most consumed beverage.

After all, there’s research-based evidence proving the many health benefits that come from drinking coffee, like:

• Drastically reducing the risk of cirrhosis
• Helping protect the brain from Parkinson’s disease and dementia.
• Lowering risk of stroke and heart failure.
• Preventing bone loss in the jaw, which helps keeps your teeth intact.

That last bullet really got my attention….

As a mature woman, my bone density is top of mind. I know all too well the threat of bone loss and the danger it poses not only to my independence but to my longevity as well. It’s a well-known fact that if a woman experiences a broken hip, her lifespan is cut drastically short.

That’s why I’m excited to share more encouraging news about a compound in coffee that not only guards against bone loss — but actually encourages bone growth…

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Chlorogenic acid encourages bone growth and blocks bone destruction

In 2018, researchers in Taiwan found that drinking coffee was significantly associated with a lower risk of osteoporosis in men and premenopausal women.

So, what’s responsible for this phenomenon? The anti-inflammatory polyphenol known as chlorogenic acid (CGA).

A recent study from China Medical University in Taiwan has uncovered the mechanism by which CGA protects bones.

CGA is also a main component of an herb called du Zhong (Eucommia ulmoides Oliver), used in traditional Chinese medicine to improve kidney and bone health.

Using their knowledge of this herb and its benefits, researchers found that CGA can slow or even prevent osteoporosis in two different ways…

To quote the study authors:

Oxidative stress may enhance bone resorption and decrease bone formation by promoting osteoclastogenesis and suppressing osteogenesis. Plant-derived polyphenolic compounds exhibit antioxidant ability by scavenging free radicals, diminishing lipid peroxidation, and chelating metal ions. Thus, polyphenolic compounds are considered useful in preventing bone loss.

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Here’s what that means in simple terms:

Oxidative stress, the result of free radicals, can cause your bones to deteriorate and keep them from regrowing.

Antioxidant compounds like CGA can go after those free radicals to inhibit osteoclastogenesis (the process that destroys bones).

At the same time, it encourages the production of osteoblasts (cells that build bone), which slows down as estrogen levels drop after menopause.

The herb du Zhong is available in powder form, but it would be helpful to seek out a practitioner of Traditional Chinese Medicine to use it safely.

Instead, try a cup of coffee. CGA accounts for 5-10 percent of coffee beans, comparable to the amount of CGA in the herbal plant’s leaves.

However, the roasting of the beans affects how much CGA makes it into your cup. To get the most, choose a light roast. Dark roasts contain very little.

As far as types go, Ethiopian coffee was found in an analysis to have high levels of CGA, while Indian coffee contained the lowest levels.

Not a fan of coffee? Tea and berries, especially Aronia or chokeberries, are also great sources!

Need another reason to celebrate coffee? Find out why it’s also the drink that could keep cancer from coming back!

Sources:

Chlorogenic acid prevents ovariectomized-induced bone loss by facilitating osteoblast functions and suppressing osteoclast formation — Eureka Alert

Chlorogenic acid prevents ovariectomized-induced bone loss by facilitating osteoblast functions and suppressing osteoclast formation — Aging

Quantification of Caffeine and Chlorogenic Acid in Green and Roasted Coffee Samples Using HPLC-DAD and Evaluation of the Effect of Degree of Roasting on Their Levels — Journal Molecules

Does coffee drinking have beneficial effects on bone health of Taiwanese adults? A longitudinal study — BMC Public Health

The post The drink that encourages bone growth and blocks bone loss appeared first on Easy Health Options®.

Caffeic acid is a component of coffee (derived from chlorogenic acid) and a growing body of research indicates it may be responsible for many of the health benefits on coffee’s long list.

Now researchers at the University of Texas’s Department of Chemistry and Biochemistry have found that caffeic acid could be the perfect recipe for preventing diseases like Parkinson’s and Alzheimer’s — by crossing the blood-brain barrier…

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The ‘preventive medicine’ in spent coffee grounds

Caffeic acid belongs to the polyphenol family of plant-based compounds known for their antioxidant, or free radical-scavenging properties.

Caffeic acid is unique because it can penetrate the blood-brain barrier making it capable of directly impacting the cells inside the brain, according to Mahesh Narayan, Ph.D., a professor of the Department of Chemistry and Biochemistry and Fellow of the Royal Society of Chemistry.

Carbon Quantum Dots (CQDs) are nanoparticles that are synthesized from materials that contain carbon – mostly foods like coffee, fish, and fruit peel, but also from waste paper.

CQDs are not found as-is in nature but are created when heat is applied — which is just what happens when you put caffeic acid-rich coffee grounds into your coffee maker.

The Texas research team found that caffeic acid-based Carbon Quantum Dots (CACQDs), derived from spent coffee grounds, have the potential to protect brain cells from the damage caused by several neurodegenerative diseases — when the condition is triggered by factors such as obesity, age and exposure to pesticides and other toxic environmental chemicals.

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When brain disorders are in their early stages and are caused by lifestyle and environmental factors, they share certain traits, including:

• elevated levels of free radicals
• the aggregation of fragments of amyloid-forming proteins that can lead to plaques or fibrils in the brain.

Lead researcher Jyotish Kumar and his colleagues found that CACQDs were neuroprotective across test tube experiments, cell lines and other models of Parkinson’s disease when the disorder was caused by a pesticide called paraquat.

The CACQDs, the team observed, were able to remove free radicals or prevent them from causing damage and inhibited the aggregation of amyloid protein fragments without causing any significant side effects.

“Caffeic-acid based Carbon Quantum Dots have the potential to be transformative in the treatment of neurodegenerative disorders,” Kumar said. “This is because none of the current treatments resolve the diseases; they only help manage the symptoms. Our aim is to find a cure by addressing the atomic and molecular underpinnings that drive these conditions.”

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Reaping the benefits of CACQDs

The team believes that in the very early stage of a condition such as Alzheimer’s or Parkinson’s, a treatment based on CACQDs can be effective in preventing full-on disease.

“It is critical to address these disorders before they reach the clinical stage,” Narayan said. “At that point, it is likely too late. Any current treatments that can address advanced symptoms of neurodegenerative disease are simply beyond the means of most people. Our aim is to come up with a solution that can prevent most cases of these conditions at a cost that is manageable for as many patients as possible.”

If you’re a daily coffee drinker, you’re already practicing prevention and getting a fair share of CACQDs. As long as your brewing method involves heat, your coffee should contain protective CACQDs. If you reuse your spent grounds to brew a second cup of coffee in the same day, like I do on occasion — even better.

I’ve even heard you can use spent coffee grounds to turn a homemade cake into a superfood.

If you’re not a coffee drinker a few other foods contain caffeic acid. However, I can’t attest to how well these create CQDs and cross the blood-brain barrier as easily.

High levels are found in:

• Red wine
• Herbs including thyme, sage, spearmint
• Spices including Ceylon cinnamon and star anise

Moderate levels in:

• Sunflower seeds
• Apple sauce
• Apricots
• Prunes

Remarkable high amounts are in the Black chokeberry and yerba mate.

Sources:

Caffeic acid recarbonization: A green chemistry, sustainable carbon nano material platform to intervene in neurodegeneration induced by emerging contaminants —  Environmental Research

Coffee grounds may hold key to preventing neurodegenerative diseases — Science Daily

The post Parkinson’s and Alzheimer’s Prevention found in coffee grounds appeared first on Easy Health Options®.

All olive oils are rich in monounsaturated fatty acids (MUFAs), particularly oleic acid. This omega-9 fatty acid may improve heart health by lowering cholesterol and reducing inflammation.

But if you want to reap the full health benefits of this miracle oil, not just any olive oil will do…

Differentiating olive oil

You can usually find two types of olive oil on your grocery store shelves: regular olive oil and extra-virgin olive oil (EVOO). There is also virgin olive oil, but that version is much less common.

EVOO is “cold pressed,” meaning that it’s made by grinding olives into a paste, then pressing them to extract the oil. No heat is used in this lengthy process. The resulting oil is green in color and has a pleasant, fruity odor and grassy, peppery flavor.

To call this cold-pressed olive oil EVOO, it must be certified, which takes time and involves meeting a lot of rigorous standards. If the oil fails to meet all these standards but is still judged to maintain the purity and taste of the olive, it receives the label “virgin” olive oil. Virgin olive oil often has a little EVOO mixed in.

Any cold-pressed olive oil that fails to meet these virgin or extra-virgin standards is usually heat-refined to get rid of impurities. Not only does that process degrade the color and taste of the oil, but it can also reduce the number one reason you should choose EVOO…

Go extra-virgin

Unlike regular refined olive oil, EVOO contains more than 200 antioxidant plant compounds, including polyphenols. And it’s the polyphenols that account for many of EVOO’s health advantages as well as its delicious flavor.

Polyphenols can help reduce inflammation, which is thought to contribute to a wide range of chronic conditions like heart disease, type 2 diabetes and Alzheimer’s disease.

Here are just some of EVOO’s health benefits:

• In one study, participants who consumed more than half a tablespoon of olive oil a day — about the amount used in a serving of salad dressing — had a 28 percent lower risk of dying from dementia compared with those who never or rarely consumed olive oil. Also, people who replaced just one teaspoon of margarine and mayonnaise with a teaspoon of olive oil each day had an 8 to 14 percent lower risk of dementia-related death.
• Research published in the journal Nutrients concluded that consuming two tablespoons of EVOO a day can improve blood pressure and HDL and LDL cholesterol levels in as little as three weeks. It also found that two tablespoons of EVOO a day could reduce fasting blood glucose in as little as two weeks.
• A study published in the European Journal of Clinical Nutrition showed those who had 1½ tablespoons of EVOO per day were 57 percent less likely to die of cardiovascular disease and 34 percent less likely to die from all causes compared with those who consumed none. Regular olive oil didn’t have this benefit.
• According to a study published in the journal Foods, Greek men and women over age 70 who exclusively used olive oil in food prep and cooking had higher scores on a scale of successful aging attributes such as a good body mass index (BMI) and participation in social activities, compared with those who used no olive oil and those who used olive oil and other fats.
• Researchers from Temple University discovered that EVOO helps reduce tau build-up in the brains of mice. Accumulation of tau has been connected to cognitive decline and dementia.
• A team of international researchers found that consuming 1.5 tablespoons of EVOO a day led to a whopping 68 percent reduction in invasive breast cancer risk.
• A study found that when combined with dark chocolate, EVOO slows or prevents atherosclerosis, the narrowing of the arteries due to plaque build-up.
• Harvard researchers followed a group of 90,000 for two decades and found EVOO reduced mortality from four major health threats.

Does cooking hurt EVOO?

One of the downsides of EVOO is that it has a relatively low smoke point, meaning it’s not good for high-heat cooking. And there has been a question as to whether the health properties of EVOO are lost when it’s heated.

Researchers studied the impact of cooking with EVOO on its health benefits, and what they found was reassuring. Even when heated to 338°, around the temperature at which food is commonly sauteed, the concentration of antioxidants in the EVOO, while reduced, still met all the parameters set for good health, including heart protection.

Still, if you’re going to consume EVOO for health reasons, it’s probably best to consume it raw. 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.

Also, make sure when storing your EVOO that you keep it in a dark glass bottle or tin and store it in a cool, dark place since light and heat can shorten its lifespan.

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! Try it for $1! Click here to learn more…

Sources:

Are all olive oils equally healthy for you? A look at the research. — Washington Post

Regular Vs. Extra-Virgin Olive Oil: What’s The Difference? — Tasting Table

Regular Olive Oil vs. Extra-Virgin Olive Oil: Is There Actually a Difference? — The Kitchn

Oleic Acid – Uses, Side Effects, and More — WebMD

Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review — Nutrients

Only virgin type of olive oil consumption reduces the risk of mortality. Results from a Mediterranean population-based cohort — European Journal of Clinical Nutrition

The Effect of Exclusive Olive Oil Consumption on Successful Aging: A Combined Analysis of the ATTICA and MEDIS Epidemiological Studies — Foods

Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial — JAMA Internal Medicine

The post 8 proven benefits you only get from extra-virgin olive oil appeared first on Easy Health Options®.

There are more than 8,000 identified varieties of polyphenols, and they’re plentiful in various fruits and vegetables, extra-virgin olive oil, tea and coffee. Some of the highest sources are berries.

Studies indicate polyphenols have a powerful impact on our well-being.

But despite mountains of research into those benefits involving cardiovascular diseases, neurodegenerative conditions and age-related sensory decline — there have been gaps in understanding how they do what they do in the body. One reason is due to their low bioavailability.

Some interesting research seems to have nailed it down and provided a nice list of benefits you don’t want to miss out on…

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Polyphenols are bitter for a reason

Unlike vitamin levels that can be measured in the blood, polyphenols are not present in the blood or in organs. When foods containing polyphenols are eaten, intestinal bacteria usually break down polyphenols to exit the body with other waste.

However, recent studies have found that ingested polyphenols have an impact while they’re in the gut: they alter the composition of the gut microbiome, which then alters the composition of secondary metabolites in the colon.

The theory is these altered metabolites may be absorbed and affect metabolic and cognitive functions. And they may do that through sensory receptors that are widely distributed throughout our bodies.

Sensory nutrition is a relatively new field of study examining the communication between the food and beverages consumed, the brain and its impact on human behavior. Some reports suggest food signals contribute to homeostasis, or equilibrium within the body, via gut-based sensory receptors.

Using sensory nutrition, researchers discovered several ways polyphenols, which are inherently bitter in taste, interact with the body’s bitter taste receptors — which are expressed in several of the body’s tissues, including the gastrointestinal tract — ultimately influencing metabolic pathways and promoting overall health, including:

• Guards against heart problems: It was suggested the astringency of polyphenols was a sensation that can occur anywhere in the body. It was connected with improved blood pressure and risk factors for heart diseases.
• Promotes normal blood flow: At moderate doses, polyphenols caused a marked increase in blood flow-dependent vasorelaxation (FMD) levels. Vasorelaxation, also known as vasodilation, is the widening of blood vessels.  When blood vessels are wider, blood flow faces less resistance or pressure.
• Lowers blood pressure: One animal study showed repeated intake of astringent polyphenols significantly reduced FMD response along with blood pressure.
• Promotes blood sugar regulation: Consumption of bitter polyphenols increases secretion of gastrointestinal hormones, leading to the regulation of blood glucose levels and glucose tolerance.
• Promotes brain health: Researchers noted astringent polyphenols regulate the activation of the hypothalamic-pituitary-adrenal (HPA) axis, improving mood and memory function.
• Promotes healthy weight: The bitter and astringent perception of polyphenols are believed to have anti-obesity effects.

To sum up, these findings strongly suggested that polyphenols work in the body via sensory receptors of the gastrointestinal tract, ultimately influencing metabolic pathways and promoting overall well-being.

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Putting polyphenols to work in your diet

According to Naomi Osakabe, a professor at Shibaura Institute of Technology in Tokyo, “Our study is the first to identify that sensory stimuli in food can promote homeostasis and paves the way for the development of novel food products aimed at promoting human health,”

That’s certainly a convenient idea… but you can take advantage of polyphenols’ health-promoting benefits just by eating red and purple fruits and vegetables, coffee, tea and dark chocolate.

Some of the foods with highest amounts of polyphenols include:

• Berries, especially elderberries, chokeberries, blueberries and black currants
• Herbs and spices like cloves, peppermint and star anise
• Cocoa powder
• Nuts, especially chestnuts, hazelnuts and pecans
• Flaxseeds
• Vegetables like artichokes and red onions
• Olives

One way to make sure you get the maximum benefit from polyphenols is to consume them with protein. One study showed that alpha-casein, a protein found in cow’s milk, helped rats being fed blueberries absorb more of the anthocyanins — particularly powerful polyphenols — from the fruit.

Sources:

1. Deciphering the role of bitter and astringent polyphenols in promoting well-being — ScienceDaily

2. Sensory Nutrition and Bitterness and Astringency of Polyphenols — Biomolecules

3. Healthy Foods High in Polyphenols — Nourish by WebMD

The post The unique way polyphenols improve heart and brain health appeared first on Easy Health Options®.

While many people avoid eating this tart treat because of the time it takes to peel and prepare, I’ve always loved pulling out the seeds and enjoying their acidic, yet sweet, “pop.”

Now it seems that while I was relishing their taste, I might also have been doing something beneficial for my blood pressure.

That’s because according to a recent study published in the journal Nutrients, eating a pomegranate could help you lower your blood pressure as much as prescription medications.

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Packed with polyphenols

Researchers studied the anti-hypertensive powers of both the fruit and the peel of the red superfruit using a rat model.

They focused in on the pomegranate because it’s known to have numerous health benefits and medical uses thanks to its rich levels of polyphenols like tannins, anthocyanins and flavonoids.

And it also delivers important organic acids, like gallic and ellagic acids – which have been shown to do everything from calm ulcerative colitis and Crohn’s disease to save the brain from amyloid plaques.

Pomegranates are also high in urolithin A, which researchers have discovered keeps the powerhouses of your cells — the mitochondria — functioning in tip-top shape.

So it’s easy to see why the scientists were eager to pit the pomegranate against high blood pressure.

Which is best, the fruit or the peel?

To do so the team gave the rats extracts of either the fruit, the seeds and the peel or straight ellagic acid. Then, they continued to monitor their systolic blood pressure (the top number in a blood pressure reading that measures the amount of pressure experienced by the arteries while the heart is beating).

And they completed a lipid analysis to watch the total cholesterol, triglycerides, HDL (‘good’ cholesterol), and LDL (or ‘bad’ cholesterol) of the rats after the study period.

Overall, the team found that both the fruit and the peel and seeds were effective at reducing cardiovascular risk.

However, they found that the parts of the pomegranate that are often considered non-edible had even more power.

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The results showed that the extract made from the peel and seeds of the fruit also had:

• Anti-fibrotic effects, which could reduce damage to blood vessels and the heart
• Anti-inflammatory effects, which could support overall health and wellbeing and reduce disease risk
• The ability to reduce systolic blood pressure similar to the blood pressure drug, Captopril, at doses lower than that reported for ellagic acid

So while the pomegranate fruit may be great for your heart, it looks like it’s the peel for the win.

Getting more pomegranate in your daily diet

The good news is that it’s easy to incorporate pomegranate into your health regimen.

The fruit is easy to find in your local grocery store and even better, you can find supplements that contain extracts of pomegranate peel for sale online or in health food stores.

Just be sure to check the supplement facts label on the back of the bottle to ensure the extract is truly made using the peel, rather than the fruit.

If you’re taking medication for blood pressure, do not stop. Always consult with your physician about medication and about supplements you’ve added.

Sources:

Extract from pomegranate peels and seeds shows anti-hypertensive properties – News Medical Life Sciences

The post The red fruit that lowered blood pressure like medication appeared first on Easy Health Options®.

But when the cells in our intestine are slow to repair or don’t fix themselves completely, the result is an “open door” through which harmful microbes and toxins enter the bloodstream, causing a range of metabolic diseases and conditions from diabetes and thyroid disorders to irritable bowel and chronic fatigue syndromes.

This “open door” is better known as leaky gut syndrome.

If you’re a post-menopausal woman, you’re even more vulnerable to leaky gut than men your age. Why?

It comes down to hormones and why, when we lose them, we not only gain weight but also gain a higher risk for metabolic diseases…

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Menopause changes women’s gut microbiome

The gut microbiome refers to all the microbes in your intestines, which act as another “organ” crucial for your health.

A new study has shown that the gut microbiome interacts with the loss of female sex hormones that occurs after menopause. This hormone loss exacerbates metabolic diseases, including weight gain and type 2 diabetes, fat in the liver and the expression of genes linked with inflammation.

As early as 2005, researchers began looking into how the microbiome could contribute to obesity, which is associated with metabolic conditions. At the time, however, most research was done on males.

Using models of mice with and without ovaries, first author Tzu-Wen L. Cross, a professor of nutrition science and the director of the Gnotobiotic Animal Facility at Purdue University, shared that “This is the first time it has been shown that the response of microbiome to the loss of ovarian hormone production can increase metabolic dysfunction.”

“The mice that were recipients of the gut microbiome of ovariectomized mice gained more weight and fat mass, and they had greater expression of genes in the liver associated with inflammation, obesity, Type 2 diabetes, fatty liver disease and atherosclerosis compared with those in the control group,” says Dr. Kelly Swanson, corresponding author of the study.

They also found that the mice without ovaries and those fed the high-fat diet had lower levels of these proteins in the liver and colon. This suggested their gut barriers were more permeable, compromised by either their diet or the absence of female hormones.

In other words, the gut microbiome of mice without ovaries, which hormonally resembles that of post-menopausal women, was much more vulnerable to the metabolic diseases impacted by leaky gut.

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How to protect your gut

Unfortunately, there’s not much we can change about losing our female hormones.

But a previous study published in the journal Clinical Nutrition in 2021 saw a polyphenol-rich diet improve intestinal permeability in older people — which may be the first step in the right direction.

Polyphenols are natural antioxidants found in a variety of foods. In the gut, they increase helpful bacteria, reduce harmful bacteria, and prevent the inflammation behind heart disease and other chronic metabolic conditions.

The study showed that including up to three daily portions of apple, cocoa, dark chocolate, green tea, cranberries, oranges or pomegranate juice — all polyphenol-rich foods — improved intestinal permeability by making specific changes in the microbiota.

When fecal and plasma samples were analyzed, there was a positive correlation between the polyphenol foods and an increase in cell metabolism products that improved gut health. There was also a decrease in the kind that caused intestinal permeability.

The next step would be to steer clear of a high-fat diet since it also correlated with intestinal permeability in the recent mouse study.

Sources:

Metabolic diseases may be driven by gut microbiome, loss of ovarian hormones — Science Daily

Gut microbiome responds to alteration in female sex hormone status and exacerbates metabolic dysfunction — Gut Microbes

The post The ‘other change’ behind menopausal weight gain and disease risk appeared first on Easy Health Options®.

That’s what Dr. Gabrielle Williams had to say about recent findings regarding the effectiveness of cranberry juice to avoid urinary tract infections (UTIs) in people who are susceptible to them, and who suffer from repeated episodes of these painful infections.

Centuries ago, Native Americans valued cranberries for bladder problems. And like me, you probably grew up with a mom who suggested drinking cranberry juice to avoid this painful condition.

But science has often scoffed at this anecdotal evidence, chalking it up to an old wives’ tale. That is, until now…

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Proof cranberry products prevent UTIs

Dr. Gabrielle Williams, a clinical researcher and epidemiologist at the University of Sydney, led a research review that looked for evidence to back up the apparent effectiveness of cranberry juice in preventing UTIs.

Even though cranberry juice and supplements with cranberry have long been promoted as good prevention against UTIs — and even though lots of women swear by that — the most recent review of 24 clinical trials in 2012 said otherwise.

Thankfully, scientists from Flinders University and The Children’s Hospital at Westmead sought to update these findings…

After adding 26 new studies to the 2012 review, bringing the total number of studies to 50 with 8,857 participants — they analyzed results from trials of cranberry products compared with placebos, with antibiotics or probiotics and with no treatment at all.

Results showed that consuming cranberry products (in juice, tablet, or capsule form) was strongly associated with reduced risk of UTIs in women with recurrent infections.

There was a significant protective benefit noted among children, and among people at risk of UTIs due to interventions such as bladder radiotherapy. No significant benefit was noted for elderly subjects in particular.

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Why does it work?

It’s estimated that about 90 percent of UTIs are caused by the bacterium E. coli.

Earlier research has shown that it could be the proanthocyanidins (a type of polyphenol) in cranberries that do the job, by keeping E. coli bacteria from sticking to the urinary tract lining. Cranberries, along with blueberries and chokeberries (Aronia berries) are among the few sources of this powerful polyphenol compound.

Preventing UTIs means less reliance on antibiotics

Antibiotics have their place. If a UTI goes untreated it can move to the kidneys and cause complications, including sepsis in very severe cases. But for women with recurrent infections, antibiotics can pose other problems…

E. coli is becoming resistant to our best antibiotic treatments. That’s one very important reason why prevention is so important.

There are a few other tips to help cut down on UTI risk…

First, get in the habit of urinating when you have the urge, rather than holding it in (yes, even at night). Studies have found that holding your urine in for a long time allows bacteria to multiply in your urinary tract, resulting in a urinary tract infection.

Next, wear loose-fitting, dry clothing. Loose-fitting clothes and underwear allow airflow that can help keep unnecessary moisture away to keep the urethra dry.

Sources:

A myth no more: Cranberry products can prevent urinary tract infections for women — Eureka Alert

It’s Official: Cranberries Can Reduce Risk of UTI by 50% in Certain People — Science Alert

Is cranberry juice really effective against urinary tract infections? — Medical News Today

Cranberries for preventing urinary tract infections — Cochrane Database of Systematic Reviews

Cranberry products can prevent urinary tract infections — Flinders University

Cranberry Products Inhibit Adherence of P-Fimbriated Escherichia Coli to Primary Cultured Bladder and Vaginal Epithelial Cells — The Journal of Urology

The post It’s official: Cranberries keep urinary tract infections away appeared first on Easy Health Options®.

However, we’re learning more every day about the central role our gut plays in many other aspects of our health — including how we age and our risks for heart problems, dementia, arthritis and even anxiety and depression.

But let’s be honest, most of us don’t get enough fiber in our diets to reap its disease-fighting potential.

A study by a small group of scientists would like to do something about that — and has brought to light yet another reason for us to take fiber more seriously…

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Insoluble fiber’s beneficial plant “bioactives”

“People understand the need for fiber and how it relates to gut health — an area of wellness that is becoming increasingly important as scientific research continues to reveal its impact on overall health and wellbeing,” says Dr. Joanne Slavin.

Dr. Slavin teaches in the College of Food, Agricultural and Natural Resources at the University of Minnesota, and co-authored a study at the University of Minnesota focusing on the health benefits of bioactives.

Bioactives are plant compounds that have been linked to lower incidence of cardiovascular disease, cancer and Type 2 diabetes. In other words, they offer potential health benefits far beyond those traditionally attributed to fiber. 

For research recently published in the journal Nutrients, Dr. Slavin and her team scoured the available literature on the health benefits of bioactives in plant sources of insoluble fiber — the kind of fiber that helps bulk up stool and promotes movement through your digestive system.

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They found a variety of plant foods, including fruits, vegetables, legumes, nuts, seeds and whole grains contain insoluble dietary fiber, and each source contains unique bioactives that support health in different ways, including:

Quercetin: Known to support cellular health and function and inhibit the production of proteins that trigger inflammation, quercetin is found in a range of fruits and vegetables. However, apples and pears top the list. An average apple of 150 grams can contain up to 10 mg. of quercetin. A ten-year study showed those who ate the most white fruits and vegetables were 52 percent less likely to suffer stroke.

Resveratrol: A superstar nutrient in anti-aging research, this powerful antioxidant is also known for supporting longevity, heart health, muscle mass, slowing brain aging and even relieving arthritis pain and disease progression. It’s found abundantly in grapes, peanuts, dark chocolate, cranberries, blueberries and red wine.

Catechins: The dominant polyphenol in green tea, this antioxidant compound is also found in apricots, broad beans, black grapes, strawberries and wine. From lowering blood pressure to fighting cancer, it’s a “don’t miss” nutrient.

Anthocyanins: Found in fruits and vegetables with blue and purple pigments (like berries), this group of polyphenol antioxidants has a strong effect on cellular inflammation. Studies have linked anthocyanins with benefits that affect cardiovascular function, risk of Parkinson’s disease, lung function, a strong immune system, slower aging, improved control over obesity and vision loss.

Lutein: Best known for supporting sight, this “eye” antioxidant’s benefits go far beyond vision health, helping to slow cognitive decline, switch off stress, guard the heart and promote healthier aging. You’ll find it in green leafy veggies, eggs, sweet potatoes, carrots and asparagus.

Lycopene: Found abundantly in tomatoes and in watermelon, papaya, asparagus and red cabbage, lycopene supports prostate health, artery function and balances cholesterol levels.

Beta-Carotene: Another sight-supporting nutrient, this biochemical pigment is chock full of benefits including prostate support, cholesterol lowering and guarding against hardening of the arteries due to buildup. Look for it in leafy greens, sweet potatoes, cantaloupe, winter squash and more…

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Get your share of plant fiber’s fantastic bioactive compounds

Unfortunately, according to Jan-Willem Van Klinken, co-author of the study and senior vice president of medical, scientific, and regulatory affairs for Brightseed, “The suggestion to eat more fruits and vegetables isn’t a novel idea, but it’s something most people still struggle to do.”

That’s why the study authors suggest that fiber-fortified foods could be developed to enhance accessibility to bioactive compounds. Food production byproducts such as peel, hulls, pulp or pomace are generally high in fiber and bioactives. And they offer unique nutritional value from sustainable sources.

However, they acknowledge that further research is required to identify extraction and processing methods that preserve and optimize bioactive compounds.

But if you want my take on that, I say get serious about adding more fiber to your diet.

We know the story of what happens when foods are processed. The very act of processing strips essential nutrients, that even when fortified (added back in) just don’t possess the nutritional synergy the whole food in its original form does.  

When you eat your apple, enjoy the peel. Embrace the pulp in your orange juice and the tasty pomace from eating cool, sweet grapes. Take advantage of beans and legumes that can get you halfway to 30 grams of fiber a day.

It will do wonders for your gut and ultimately your whole-body health.

Sources:

Research Brief: U of M study suggests even more reasons to eat your fiber — Eureka Alert

Beyond Insoluble Dietary Fiber: Bioactive Compounds in Plant Foods — Nutrients 

Your Go-To Insoluble Fiber Foods List for Better Digestion — Taste of Home

We find nature’s answers to health — Brightseed

The post The real reason fiber keeps disease away appeared first on Easy Health Options®.

Did you know that they are right up there with green tea and red grapes for their polyphenol content?  That’s right. Research shows that onions (especially red onions) are more powerful at fighting inflammation than a lot of ‘healthy’ vegetables like broccoli and spinach.

And onions can help make quick work of a summer cold. They’re rich in flavonoids and vitamin C to boost your immune system — and quercetin which acts as an antihistamine and relieves nasal congestion

There’s only one problem with this magnificent but underrated vegetable.

To put it bluntly, they make your breath smell bad — really bad — for hours at a time.

Here’s an explanation of why, along with ten natural ways you can take care of that problem —because no one should give up the benefits of eating onions…

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Why onions make your breath smell bad

There are two ways that onions can give you “onion breath.”

The first happens when you eat an onion. Chewing it releases its sulfur compounds, which mix with the bacteria in your mouth. That’s why you can smell onion in your breath right after eating.

But why does it last so long? That has to do with digestion. When you digest an onion, those sulfur compounds get absorbed into your bloodstream. They make their way to your lungs, where they are released as a foul odor every time you exhale.

Here are ten ways to deal with onion breath. Some are “emergency,” after-meal methods, while others are preventive measures, taking into account the fact that the sulfur from an onion stays in your bloodstream long after you’ve digested it.

10 natural ways to deal with onion breath

1. Drink green tea. Drinking green tea several times a day can minimize bad breath when you do eat onions. Ironically, green tea is rich in polyphenols, just as onions are. But these polyphenols work like antioxidants, killing the sulfurous compounds in raw onions. However, you can drink too much green tea and experience adverse effects. Try blending berries — also very high in polyphenols — into a smoothie or drink mix for similar benefits.

2. Lemons. Rinse your mouth with lemon water two or three times a day, or just after eating raw onions. A tablespoon of lemon juice in a cup of water can help neutralize onion breath. Also, the citric acid in lemon juice can kill other bacteria that also cause bad breath. Just be sure and rinse your mouth with water afterward, so the acidic lemon juice doesn’t erode your tooth enamel.

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3. Mustard sauce. This one is more of an emergency measure. Swishing mustard sauce in your mouth for a minute can help mask the onion smell.

4. Chew on some cardamom. Among its many health benefits, this Indian spice is well-known as a digestive aid. If you like the taste, chew on a whole cardamom pod and your onion breath will soon be gone.

5. Apples. The natural enzymes in an apple break down the sulfur compounds in onions and eliminate the cause of onion breath.

6. Apple cider vinegar. Apple cider vinegar seems to have a million-and-one health benefits. Now you can add neutralizing onion breath to the list. Just rinse your mouth with apple cider vinegar and water to neutralize the odor.

7. Baking soda. Rinsing your mouth with baking soda dissolved in water will neutralize the smell of onions and, as a bonus, will help control the growth of bacteria in the mouth.

8. Drink milk. The fat content in milk neutralizes the sulfur in onions. Milk is also a natural mouth rinse.

9. Mint. Chewing on mint leaves will get rid of onion breath. The chlorophyll in the leaves helps freshen your breath and mask onion odor. Alternatively, breath mints and chewing gum will do the job. Just be sure and go for the sugar-free kind, especially if this is your go-to method.

10. Brush your teeth. If all else fails, brush your teeth with plenty of toothpaste right after eating onions.

Sources:

10 Quick Ways Get Rid of Onion Breath — Carefree Dental

10 Health Benefits of Cardamom, Backed by Science — Healthline

The post 10 natural ways to make ‘onion breath’ go away appeared first on Easy Health Options®.

Fruits and vegetables with these color pigments contain anthocyanins, a group of polyphenol antioxidants that have a strong effect on cellular inflammation. Research shows that regularly eating foods rich in anthocyanins can lead to drastic reductions in acute inflammation and oxidative stress.

That’s likely why other studies have linked anthocyanins with benefits that affect cardiovascular function, risk of Parkinson’s disease, lung function, a strong immune system, slower aging, improved control over obesity and vision loss.

Anthocyanins also can reduce the risk of type 2 diabetes. And Finnish researchers have found that this benefit could be enhanced by a particular variety of these antioxidants…

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Acylated anthocyanins may boost protection

In addition to their anti-inflammatory effects, anthocyanins have been found to reduce the risk of diabetes by affecting energy metabolism and the gut microbiota. The Finnish study showed this protective effect is increased when the anthocyanin is acylated.

When an anthocyanin is acylated, it changes its physical and chemical properties. Acylated anthocyanins are more effective antioxidants and can also improve the intestinal barrier. This is important because your intestinal barrier enables absorption of essential nutrients and an unhealthy intestinal barrier can lead to problems connected to leaky gut syndrome.

In addition, acylated anthocyanins have probiotic properties that help maintain balance in the gut microbiome, suppress inflammatory pathways and modulate the metabolism of glucose and lipids. That last part is especially beneficial for blood sugar problems.

“The latest research has shown that the acylated and nonacylated anthocyanins can impact type 2 diabetes in different ways,” says Kang Chen, a postdoctoral researcher at the University of Turku in Finland.

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Best sources of acylated anthocyanins

Chen notes the plant’s genotype defines whether they produce acylated or nonacylated anthocyanins.

“In general, purple vegetables contain many acylated anthocyanins,” he says. “Also, purple potatoes, especially the Finnish variety called Synkeä Sakari, are abundant in acylated anthocyanins.”

The researchers say a large amount of acylated anthocyanins can be found in purple potatoes, purple sweet potatoes, red radishes, purple carrots and red cabbages.

By contrast, many berries, including bilberries and mulberries, contain mostly nonacylated anthocyanins. Two exceptions are blueberries and gooseberries, both of which appear to have a significant amount of acylated anthocyanins, according to earlier studies.

Previous research has found that anthocyanins can be degraded through high-temperature cooking methods. Interestingly, the Finnish researchers observe that acylated anthocyanins do appear to be more stable than their nonacylated counterparts when exposed to moderate heat.

Still, if you want to preserve maximum acylated anthocyanin content in your red and purple foods, it’s probably best to consume them raw or gently steam or boil them.

Sources:

Purple Vegetables and Tubers Have Antidiabetic Properties — University of Turku

Anthocyanins as Promising Molecules Affecting Energy Homeostasis, Inflammation, and Gut Microbiota in Type 2 Diabetes with Special Reference to Impact of Acylation — Journal of Agricultural and Food Chemistry

Anthocyanin composition and content of blueberries from around the world — Journal of Berry Research

Anthocyanins in berries of ribes including gooseberry cultivars with a high content of acylated pigments — Journal of Agricultural and Food Chemistry

Effect of domestic cooking methods on the anthocyanins and antioxidant activity of deeply purple-fleshed sweetpotato GZ9 — Heliyon

The post How purple produce pushes back at blood sugar problems appeared first on Easy Health Options®.

Cancer is one area where these different types of treatment and therapies are coming together more often.  Decades of cancer treatments are proving to work better when combined with therapies not typically considered in hospitals and doctor’s offices.

For example, several years ago, scientists at the University Hospitals of Leicester in the United Kingdom gave omega-3 fatty acids from fish oil to people undergoing chemotherapy for pancreatic cancer, they found that the fats bolstered their response to the medical treatment and improved their quality of life.

More recently, scientists have found the Mediterranean diet, which has been demonstrated to reduce inflammation and improve markers for aging and support good prostate, breast, gut, brain, bone and heart health, may soon improve treatment response and survival rates in advanced melanoma patients.

The Mediterranean diet helps support melanoma therapy

Researchers in the U.K. and the Netherlands recorded the dietary intake of patients with advanced melanoma who were being treated with immune checkpoint inhibitor (ICI) drugs.

ICIs work by blocking immune system checkpoints, which then prompts the body’s own T cells to attack cancers. These drugs have been very successful in treating melanoma, the most serious type of skin cancer.

Results showed individuals who followed a Mediterranean diet showed an improved response to ICIs. In addition, the diet was significantly associated with progression-free survival of melanoma 12 months after ICI treatment.

The Mediterranean diet is a mostly plant-based diet rich in mono-and polyunsaturated fats from olive oil, nuts and fish, as well as polyphenols and fiber from vegetables, fruit and whole grains.

Polyphenols are a subset of phytonutrients that are especially “bioactive.” They are known for drug-like effects in human health including anti-microbial, anti-oxidant, anti-inflammatory, anti-allergic, anti-spasmodic, anti-cancer, anti-aging, hepatoprotective, hypolipidemic, neuroprotective, hypotensive, diabetes, osteoporosis, analgesic, protection from UVB-induced carcinogenesis and immuno-modulator.

It’s easy to see why the researchers believe the Mediterranean diet could play an important role in immunotherapy success. Clinical trials are being expanded to investigate outcomes for other tumor types, including digestive cancers.

“ICI has helped to revolutionize the treatment of different types of advanced cancers,” says Laura Bolte, author of the study and Ph.D. candidate at the University Medical Center Groningen in the Netherlands,. “Our study underlines the importance of dietary assessment in cancer patients starting ICI treatment and supports a role for dietary strategies to improve patient outcomes and survival.”

Easing into a Mediterranean diet

Even if you don’t have skin cancer, it’s a good idea from an overall health standpoint to adopt a Mediterranean-style diet.

But if you’re used to eating tons of red meat and processed foods, it can be tough to completely overhaul your eating habits in one fell swoop. My suggestion is to take it a step at a time…

• Start by replacing red meat at one meal a week with fish or lean meat.
• Add more leafy greens and fruit to every plate.
• Lean on extra virgin olive oil. The monounsaturated fats and antioxidants in olive oil are fantastic for your heart health, and the spicy, fruity flavor of good olive oil adds a nice depth to many dishes.
• Replace sugary soda or dangerous diet drinks with seltzer water that’s naturally flavored with fruits like lemon, lime, berries or melon.
• If you’re someone who loves to snack on chips between meals, try replacing them with a handful of nuts like almonds, walnuts or pecans.

Finally, if (like me) you’re a fan of dessert, try having an apple, orange or bowl of berries at the end of a meal instead of cookies, cake or ice cream. Make the switch once a week to start, then gradually up the ante until you’re no longer consuming sugary desserts regularly. I can tell you from personal experience you’ll eventually stop craving them and will probably find them too sweet when you do indulge.

Sources:

Mediterranean diet improves immunotherapy response rates and progression-free survival in advanced melanoma, new study suggests — EurekAlert!

Eating a diet rich in nuts, olive oil and legumes helps fight off skin cancer, study finds — Daily Mail

The post Mediterranean diet improves cancer treatment for melanoma appeared first on Easy Health Options®.

The sun is responsible for about 80 percent of skin aging — and that is the least of the harm it can do.

When I know I’m going to be outside in the sun for long periods, I make sure to wear sunscreen on my face. And I either wear sunscreen or long sleeves and pants to cover other areas.

But you might be excited as I was to learn that all of this prevention focusing on the outside of my body isn’t the only way to cut down on the dangers of UV exposure…

Omega-3 fatty acids, for example, help people experience less sun damage and reduce signs of aging. Orange, green and red vegetables high in carotene can not only protect your skin from sun radiation damage but also scavenge the free radicals that lead to skin aging… and worse.

Plus, mounting evidence suggests that one popular fruit, in particular, is especially effective at countering UV damage to the skin…

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Confirming the grape’s sun-protective properties

Previous studies have found that eating grapes protected against UV skin damage, increased resistance to sunburn and reduced cellular markers of UV damage. 

More specifically, the phytonutrients in grapes can slow down the formation of destructive reactive oxygen species (ROS), or free radicals, that form in skin cells.

Now, a third study has reinforced these findings…

Researchers gave one group of volunteers whole grape powder equivalent to 2.25 cups of grapes per day for 14 days. They also measured each volunteer’s skin response to UV light before and after consumption of the grape powder. They also analyzed each volunteer’s gut microbiome, blood and urinary samples.

In as little as two weeks, one-third of the subjects given the grape powder showed UV resistance. And the researchers believe polyphenols, natural antioxidant components found in grapes, are responsible for these beneficial effects.

Then, something even more interesting happened…

These same UV-resistant subjects displayed significant microbiome and metabolic differences compared with those who did not show UV resistance. One of those metabolic differences is a strong indicator of reduced premature aging of the skin and could be relevant for use in personalized medicine.

Furthermore, researchers found that a sub-group of the UV-resistant subjects retained their UV protection for 4 weeks after they stopped consuming the grape powder. This suggests a segment of the population is capable of resisting sunburn after eating grapes, and that there is a correlation between the gut-skin axis and UV resistance.

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Protecting the gut-skin axis

If you’re looking to protect your skin from sun damage, it certainly appears to be a good idea to add grapes to your diet. One of the most abundant polyphenols found in grapes, resveratrol, also a powerful antioxidant, has been the subject of anti-aging research for decades.

But are there other dietary steps you could take?

In this study, researchers saw gut microbiome differences between those who received UV resistance after eating grapes and those that didn’t. Previous investigators have also found connections between imbalances in the gut microbiome and inflammatory skin conditions such as atopic dermatitis, rosacea and psoriasis. There also appears to be a link between certain types of skin damage and upset in the gut microbiome. This two-way relationship is known as the gut-skin axis.

The best way to support your gut microbiome is to consume probiotics every day. You can get them from foods, like unsweetened yogurt, kimchi, kombucha, sauerkraut and miso soup. Or you can add a high-quality probiotic supplement to your daily regimen.

Sources:

Grape Consumption Helps Counter UV Damage to Skin — Western New England University

Short-Term Grape Consumption Diminishes UV-Induced Skin Erythema — Antioxidants

Gut–Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions — Microorganisms

Gut–Skin Axis: Unravelling the Connection between the Gut Microbiome and Psoriasis — Biomedicines

The post The link between grapes, your skin and the sun appeared first on Easy Health Options®.

But, the truth is that all too often, it’s an unwanted guest that often just won’t leave — moving in, piling dirty laundry on the floor and leaving dirty dishes on the coffee, attracting pests that can do even more damage.

That’s because while inflammation can be helpful at first, getting your body through an illness or injury, when the process sticks around, toxic effects begin to pile up.

And as those effects pile up, chronic low-grade inflammation — considered a root cause of disease — can make you seriously sick.

Luckily, defeating inflammation could be easier than you think.

That’s because according to researchers at the University of Copenhagen, kicking inflammation off your couch and sending it packing is as easy as taking your morning coffee with milk…

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The intersection of polyphenols and protein

So how can coffee with milk put out the fires of inflammation? It all has to do with what happens when you combine polyphenols and proteins…

Polyphenols are powerful antioxidants found in the plant pigments of brightly colored fruits and vegetables (think purple, red and blue) and, of course, coffee.

These antioxidants have been shown to be particularly beneficial, helping to reduce the oxidative stress in the body that gives rise to inflammation.

But there’s a catch: It’s not easy for the body to absorb those polyphenols at a high enough level to truly experience their benefits.

Previous studies have found that fermentation can make polyphenols in berries more bioavailable. Another study found consuming blueberries with alpha-casein (a protein in cow’s milk) also increased the absorption of anthocyanins (very powerful polyphenols).

And now, the Copenhagen researchers have found that simply taking your coffee with milk can boost the inflammation-dousing power of polyphenols as well…

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Double down on inflammation

Past studies have already demonstrated the ability of polyphenols to bind to proteins, including when the polyphenols in coffee mix with the proteins found in milk.

However, not much information was available on how this binding affects their benefits, an issue those Copenhagen researchers set out to correct.

To determine just how much anti-inflammatory power a combination of polyphenols and proteins has compared to polyphenols alone, the researchers stimulated artificial inflammation in immune cells.

From there, the scientists treated some cells with various doses of polyphenols that had reacted with amino acids from proteins, while others only received polyphenols in the same doses.

And of course, a control group received nothing whatsoever.

The researchers then observed the cells to declare a winner: They found that the immune cells treated with the combination of polyphenols and amino acids were fully twice as effective at fighting inflammation as the cells that were only given polyphenols.

In other words — adding proteins to polyphenols gave them twice the inflammation-fighting power and a way to overcome the lack of absorption of polyphenols alone!

“In the study, we show that as a polyphenol reacts with an amino acid, its inhibitory effect on inflammation in immune cells is enhanced. As such, it is clearly imaginable that this cocktail could also have a beneficial effect on inflammation in humans,” says lead researcher, Professor Marianne Nissen Lund.

We’ve known for a while that coffee is chock full of health benefits. It’s great to understand more about why. I know I’ll be enjoying my coffee and cream guilt-free from now on!

Sources:

Coffee + Milk: A Dynamic Duo for Fighting Inflammation – SciTechDaily

The post Take your coffee with milk to double down on inflammation appeared first on Easy Health Options®.

Just when you’re ready to rest, your legs have different ideas, and you have to keep moving just to keep away the symptoms at bay.

Even worse, most doctors simply throw up their hands when it comes to treating restless legs. Part of the reasons is there are many potential reasons for its cause — from genetics to peripheral neuropathies and dialysis to iron deficiency and reduced dopamine levels in the brain.

Luckily, researchers haven’t given up on finding a way to treat the condition, and have delivered on a natural, easy-to-use extract that offers relief…

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The power of Pycnogenol®

The researchers set out to test an extract known as Pycnogenol® in 45 participants suffering from restless legs.

If you haven’t heard of pycnogenol, it’s an extract from French maritime pine bark. It’s been used for a few hundred years by American Indians and was trademarked by a French scientist in 1947 when he discovered it contained large amounts of polyphenols similar to that found in the skins of grapes.

Research has already shown pycnogenol to have a number of significant health benefits, including:

• Acting as an antioxidant that helps protect cells from damage
• Helping with asthma and allergies
• Helping to lower blood pressure and improve blood flow to the legs

One study even found that it takes a smaller dose of pine bark extract than aspirin to reduce the blood clotting that can cause heart attacks in smokers.

So how did this particular Pycnogenol® standardized extract supplement stack up against restless legs?

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Well, after just four weeks, compared to the control group, participants who took just 150 mg of Pycnogenol per day showed significant improvement in all prominent symptoms of the condition including a:

• 33% decrease in crawling (versus a 3% decrease in the control group)
• 30% decrease in creeping (versus a 7% decrease in the control group)
• 41% decrease in pulling (versus a 7% decrease in the control group)
• 63% decrease in throbbing (versus a 6% decrease in the control group)
• 72% decrease in aching (versus a 3% decrease in the control group)
• 48% decrease in itching (versus a 10% decrease in the control group)
• 52% decrease in electric shocks (versus a 17% decrease in the control group)
• 61% decrease in sleep problems (versus a 16% decrease in the control group)

To top it off, participants who took Pycnogenol® also significantly reduced their need for pain management.

“Even when Restless Legs Syndrome is properly diagnosed, medication to treat the condition includes pharmaceuticals that increase dopamine in the brain, resulting in side effects like nausea and sleepiness. Opioids or narcotic medications may be used to relieve more severe symptoms and can be extremely addictive,” said study author and renowned natural physician, Dr. Fred Pescatore.

With pine bark extract, the participants didn’t have to worry about those issues.

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Natural relief for a very real health problem

“Restless Legs Syndrome is often missed or dismissed in diagnosis, but it’s a real health condition often rooted in microcirculation,” said Pescatore. “Many patients feel helpless and unheard because the symptoms seem to be exaggerated or imagined. It’s not in your head, it’s in your legs, and this research shows there are steps you can take with a powerful natural ingredient that may help you feel better.”

“Pycnogenol® is an all-natural solution,” he added. “Decades of research and global market availability show this circulation booster is safe and effective and is especially recognized as an ingredient at the forefront of naturally improving blood circulation. This study now shows its effects specifically on symptoms related to Restless Legs Syndrome.”

The only thing to remember is to check with your doctor before using pycnogenol, especially if you take blood thinners or other medications. It’s also not recommended to take the extract if you suffer from diabetes or an autoimmune condition, since Pycnogenol can stimulate the immune system.

In those cases you still have a safe and effective option: vitamin D. Several studies have connected vitamin D deficiency with restless leg syndrome. So be sure to keep your levels up!

Sources:

Pycnogenol – WebMD

Restless legs syndrome: prevention with Pycnogenol® and improvement of the venoarteriolar response – NIH

Pycnogenol Shown to Help Relieve Symptoms of Restless Legs Syndrome – Nutraceuticals World

The post The French maritime extract that calms restless legs appeared first on Easy Health Options®.

But, two of the most common factors related to high blood pressure are age and weight.

Luckily, a new study has found that an easy two-step system can help lower blood pressure significantly, even if you’re over the age of 55 and struggling with weight.

Try this in the morning

In the study published in the American Heart Association’s journal Hypertension, researchers followed men and women, age 55 to 80, who were classified as either overweight or obese.

All of the participants were put into one of three categories of activity:

1. Uninterrupted sitting for 8 hours
2. One hour of sitting prior to 30 minutes of exercise in the morning, followed by 6.5 hours of prolonged sitting (exercise consisted of walking on a treadmill at moderate intensity)
3. One hour of sitting prior to 30 minutes of exercise in the morning, followed by sitting which was interrupted every 30 minutes with 3 minutes of light intensity walking for 6.5 hours.

Can you guess which group ended up with the healthiest blood pressure levels?

If you said group 3, you win!

Although group 2 and group 3, who both did 30 minutes of morning exercise lowered their blood pressure (especially their systolic- the top number) compared to group 1, it was the women in group 3 who added the second step — frequent walking breaks throughout their day — that got even bigger benefits.

And, the system not only kept their blood pressure down all day, but it was also just as effective as any medication a doctor could prescribe. Considering the fallout from the recent FDA blood pressure drug recalls, this is great news.

“For both men and women, the magnitude of reduction in average systolic blood pressure following exercise and breaks in sitting approached what might be expected from antihypertensive medication in this population to reduce the risk of death from heart disease and stroke. However, this reduction was greater for women,” said Michael Wheeler, B.Sc., lead author of the study who is a Ph.D. candidate at the University of Western Australia in Perth and works at the Baker Heart and Diabetes Institute in Melbourne, Australia.

According to the researchers, the fact that the system was even more effective for women is probably a combination of hormone responses to exercise and the fact that since the women were post-menopausal, they were at higher risk for heart disease and therefore needed the benefits even more.

Incorporating movement into your day

If you work in an office, you know frequent walking breaks can really help to break up your day. And now you know it can be hugely impactful on your blood pressure.

At home, enjoy getting outdoors if the weather permits and take a stroll through your neighborhood. If the weather isn’t cooperating walk inside, up and down stairs (one of the best exercises for women), and consider visiting the mall to get some steps in.

If physical impairments make walking difficult, don’t give up. I recently purchased an under-desk peddler to keep my legs moving for those times that I can’t get away from my desk.

In addition, if more movement is difficult for you, use the power of nutrition to lower your blood pressure. Both the Mediterranean and the DASH diets can significantly impact your weight and blood pressure. And, specific nutrients have also been shown repeatedly to promote healthy blood pressure, including:

• Grape seed extract – Its heart-healthy polyphenols activate the nitric oxide in the lining of your blood vessels to help them widen and improve blood flow.
• Vitamin K2 – Scientific studies have proven that taking K2 can lower your risk of blood vessels stiffening calcium deposits by 52%.
• Pterostilbene – Found in blueberries, pterostilbene is an antioxidant that helps block the creation of Angiotensin II – an enzyme that stiffens the walls of your blood vessels and triggers a hormone that increases the amounts of sodium and water retained by your body.

So don’t let age or weight hold you back when it comes to getting healthier blood pressure. You’ve got this!

Source:

1. Combining morning exercise with short walking breaks helps control blood pressure in older overweight/obese adults, especially in women — EurekAlert!

The post 2 steps to beating hypertension even if you’re overweight and over 55 appeared first on Easy Health Options®.

Apples are one of the least expensive, healthiest fruits out there, and they’re available year-round.

We have plenty of proof that eating apples lowers cholesterol and guards against diabetes.

An average apple contains 10mg of quercetin, the antioxidant that inhibits the production of inflammatory cytokines, helping to guard against clogged arteries and stroke.

There are many ways to enjoy apples, but they’re not all created equal when it comes to nutritional value.

A recent review of research brings together information on the best ways to get your apple a day, and the relative benefits of each.

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Raw is best … with one caution

As you might expect, apples in their “natural state” are your best bet to reap their health benefits.

A raw apple has 2.5g of fiber and only 50 calories, making it the ideal “pre-meal snack.” Scientists have found that eating two apples fifteen minutes before a meal could cut calorie intake from the meal by fifteen percent.

And don’t peel that apple. You’ll be losing about half the fiber the fruit contains, along with polyphenols that may prevent colitis.

One word of caution:

Apples are #5 on the Environmental Working Group’s 2022 Dirty Dozen fruits and vegetables most exposed to pesticides. So, wash your apples with soap and water, then rinse before eating.

Baked apples: Do it right to get 3 times the nutritional value

Many people boil apples to soften them for baking. When you do this, you lose much of the B and C vitamins in the cooking water.

Liangzi Zhang, a nutritional scientist with a research center funded by the British government, says that grilling, roasting, steaming or microwaving will generally preserve more nutrients.

And studies show that lightly cooking apples can release the nutrients from the fiber in the peel and make them easier for your body to absorb, potentially giving you three times more nutritional value.

Cooking apples also destroys an enzyme that depletes polyphenol levels. You don’t want to do that! When it comes to polyphenols — you want all you can get. The polyphenols in apples have been found to have anti-aging properties, and in general protect the body from oxidative stress.

Also, stewed or baked apples release pectin, a prebiotic fiber that your gut bacteria feed on.

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Dried apples have big benefits, too

Just like cooked apples, dried apples have their pluses and minuses…

They contain less vitamin C than fresh apples, but more available fiber since it is concentrated in the drying process.

One study, in particular, illustrates why dried apples are a good way to get your “apple a day.”

In 2011, researchers at the University of Florida gave a group of post-menopausal women 75g of dried apple a day (equivalent to two fresh apples), and another group 100g of prunes.

After six months, the dried apple group had a 23 percent drop in ‘bad’ LDL cholesterol. The prune eaters did not.

The apple group also had a bigger drop in C-reactive protein. Just like cytokines, C-reactive protein is an inflammatory marker associated with cardiovascular disease.

Although the dried apple added an extra 240 calories to the women’s daily energy intake, they still lost an average of three pounds, possibly because the fiber in the dried apples helped to fill them up.

A few delicious ways to get your apple a day

Now that you know your options, here are a few recipes you can use to make sure you get that apple a day!

Baked Stuffed Cinnamon Apples

Raw Apple Crisp

Slow Cooker Applesauce

Apple Snack

Stuffed Apples

Sweet and Spicy Apple Snack

Sources:

Is it better to have your apples fresh or cooked? From raw to dried, we reveal the best way to have your apple a day — Daily Mail

Apple intake and cancer risk: a systematic review and meta-analysis of observational studies — Public Health Nutrition‘Apple a day’ advice rooted in science — Science Daily

The post From weight loss to lower cholesterol: How to get the most from apples appeared first on Easy Health Options®.

A typical Mediterranean breakfast might include avocados and eggs, or Greek yogurt with fresh fruit and flaxseed.

You might eat more fish, but the traditional Mediterranean diet also allows small amounts of red meat.

And, there are loads of scientific proof that it can make you healthier in lots of different ways…

It can dramatically improve your gut health. It protects you against weight gain and chronic disease.

Could it get any better? I’ll let you be the judge…

The longest and largest brain MRI trial study in the world has found that following a “greener” version of the Mediterranean diet — rich in plant polyphenols — can slow one of the worst things that happens to an aging brain.

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Slowing age-related brain atrophy

With age, the size of the human brain shrinks. This age-related brain atrophy occurs due to a loss of brain cells. With fewer brain cells, connections are lost and cognitive decline begins.

But a diet modification may slow that process…

Researchers at Israel’s Ben Gurion University took 284 men and women ages 31 to 82 and divided them randomly into three groups.

The first group followed healthy dietary guidelines but not a specific diet. The second group ate a traditional Mediterranean diet, including polyphenol-rich walnuts.

The third group stuck to a Mediterranean diet high in polyphenol-rich green foods: three to four cups of green tea daily, as well as a green shake made with Mankai duckweed as a substitute for dinner. They ate almost no red meat.

In addition, all three groups participated in physical activity programs based on aerobic exercise

At the end of the 18-month trial, brain MRIs on all participants showed a significant slowing in brain atrophy (shrinking) in those who ate a Mediterranean diet.

The change was even more noticeable in participants over age 50 who went “green.”

“The beneficial association between the green Mediterranean diet and age-related neurodegeneration might be partially explained by the abundance of polyphenols in plant-based food sources which have antioxidant and anti-inflammatory metabolites. Polyphenols can cross the blood-brain barrier, reduce neuroinflammation, and induce cell proliferation and adult-onset neurogenesis in the hippocampus,” writes Professor Iris Shai, the lead author.

Put in simpler terms, the nutrients in a green Mediterranean diet can help pump up the volume of your aging brain cells, rather than allow them to wither away.

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How to eat a greener Mediterranean diet

“Our findings might suggest a simple, safe, and promising avenue to slow age-related neurodegeneration by adhering to a green-Mediterranean diet,” adds Dr. Alon Kaplan, also from Ben Gurion University.

Not surprisingly a similar study on a green-Mediterranean diet, also incorporating duckweed as a protein source, saw huge improvements in cardiovascular and metabolic factors including lower blood pressure and inflammation levels, reduced insulin resistance and improved cholesterol numbers.

So how do you get started on this amazing diet?

Rather than repeat it here, I’d like you to take a look at my guide to getting started on a Mediterranean diet. Just stick to fish and poultry, leave out the red meat, and you’ll be eating the “green” version.

Of course, an easy way to start is ramping up the amount of polyphenol-rich fruits and vegetables you eat.

Specifically, in the study, greater consumption of Mankai, green tea and walnuts were significantly associated with a slower decline in brain shrinkage in the hippocampus.

But there are many more polyphenol-rich foods to choose from including:

• Berries, which are notoriously high in polyphenols. Blueberries and chokeberries (AKA Aronia berries) are among the highest.
• Vegetables to eat more: artichoke, red onion, spinach or shallots.
• For good measure, eat more olives, nuts, and flaxseed.

This shouldn’t feel like “dieting,” but more like a lifestyle adjustment.

Sources:

Green-med diet seems to slow age-related neurodegeneration, study finds — Science Daily

The effect of a high-polyphenol Mediterranean diet (GREEN-MED) combined with physical activity on age-related brain atrophy: the DIRECT PLUS randomized controlled trial — American Journal of Clinical Nutrition

Which Area of the Brain Is Most Susceptible to Shrinkage as We Age? — Web MD

The post The diet that slowed over-50 brain shrinkage appeared first on Easy Health Options®.

Recent research has pinpointed a group of fruits that can lower your diabetes risk naturally.

These “superfoods” are already well known for their antioxidant content that protects against chronic inflammation and metabolic syndrome.

Now, scientists have discovered exactly how the natural compounds in these fruits work at the genetic level to shield us from insulin resistance and diabetes.

Stone fruits do double duty to protect against diabetes

Researchers at Texas AgriLife Research, a state agriculture agency, have found that stone fruits — peaches, plums and nectarines — have bioactive compounds that can fight metabolic syndrome, a group of risk factors that precede diabetes and heart disease.

Each of these fruits contains a mixture of bioactive compounds known as polyphenols that fight obesity and inflammation, two of the major components of metabolic syndrome.

These phenols work together as a team to fight obesity, inflammation, high blood sugar and the oxidation of LDL (“bad”) cholesterol that causes heart disease.

But what makes stone fruits unique is that each of the bioactive compounds they contain also “specializes” in a particular aspect of metabolic syndrome, and works to influence the expression of genes that affect that aspect.

“Our work shows that the four major phenolic groups — anthocyanins, clorogenic acids, quercetin derivatives and catechins — work on different cells — fat cells, macrophages and vascular endothelial cells,” explained Dr. Luis Cisneros-Zevallos of AgriLife.

“They modulate different expressions of genes and proteins depending on the type of compound.”

So, eating more plums, peaches and nectarines does double-duty to help you avoid metabolic syndrome and type 2 diabetes.

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Other fruits that fight metabolic syndrome

Aronia berry (chokeberry). You’ll probably find these small, purple berries at your health food store. You can get them fresh, dried, or as a juice. Don’t let the nickname worry you. It comes from the tart, mouth-drying taste of these berries.

Preliminary studies in animals have shown strong evidence that chokeberries, which are higher in phenols than other more common berries, relieve insulin resistance and thus can help stave off blood sugar problems as part of a healthy diet.

Pomegranate. Studies have recently shown us that drinking pomegranate juice is an effective and healthy way to combat dyslipidemia, another major component of metabolic syndrome that leads to high blood pressure and heart disease.

And, an Israeli study found that, although pomegranate juice has just as much sugar as other fruit juices, the sugars in pomegranate juice did not have a negative effect on blood sugar levels in study participants with diabetes.

Blueberries. We’ve long been singing the praises of blueberries as a superfood that’s good for your heart, your brain and your immune system.

A recent study has shown that the anti-inflammatory properties of blueberries may be the reason this superfruit also improves your body’s sensitivity to insulin.

Organic is best

The pesticides that are used in growing non-organic fruits can seep into those “healthy” fruits. To what extent isn’t clear, but fruits like blueberries, plums, and peaches are thin-skinned, so chances are they’re absorbing those poisons.

It’s also unclear how much those pesticides degrade the potential health benefits of the fruits we’ve talked about here. But even if they don’t, consuming toxic pesticides sets you up for a host of other health problems.

For example, artificial estrogens (xenoestrogen) caused by many toxins, including pesticides, have an impact on your body’s hormones (remember, insulin is a hormone), and causes a range of troublesome and potentially life-altering symptoms in both men and women.

The point is, whenever possible, go organic when purchasing these “superfruits” to get the maximum benefit and avoid health complications.

Sources:

Peaches, plums, nectarines give obesity, diabetes slim chance Science Daily

Beneficial effects of Aronia melanocarpa berry extract on hepatic insulin resistance in type 2 diabetes mellitus rats Journal of Food Science

One Major Effect of Eating Blueberries, New Study Says Eat This, Not That!

Pomegranate Helps Diabetic Hearts Web MD

The post 6 fruits anyone with blood sugar problems should be eating appeared first on Easy Health Options®.

Which is exactly why you want to avoid getting one in the first place, or if you have one, do everything possible to overcome it.

Maybe you’re battling one right now and you feel you’ve made all the right lifestyle adjustments… and are taking all the right nutrients — but you just can’t get on top of it.

Thankfully there is a powerful natural compound that’s been shown to combat several chronic conditions. A bioactive compound with incredibly powerful anti-inflammatory and antioxidant powers known to slay even the most hard-to-treat conditions out there…

Ellagic acid.

Ellagic acid is a natural phenol, an organic compound found in a variety of delicious fruits such as pomegranates, plums, peaches, grapes, blackberries, raspberries, strawberries and cranberries, as well as nuts like pecans, almonds and walnuts.

And all you have to do is indulge in a few servings of delicious, ellagic acid-rich foods every day — a handful of delicious berries and nuts — to experience the following advantages…

Ward off cancer

This is huge: Ellagic acid battles against uncontrolled division of cancer cells by preventing proliferation and multiplication of cells. It’s especially effective against cancers of the colon, esophagus, prostate and skin.

Ellagic acid also plays a role in DNA maintenance and stability to prevent the onset of cancer. And another added advantage is it alters the energy pathway of cancerous cells, starving them so they self-destruct.

And remarkably, these events only happen to the damaged, cancerous cells in your body — keeping your healthy cells intact and functioning at their best!

Save your brain from amyloid plaques

Advanced glycation end products (AGEs) are major contributors to chronic diseases, including Alzheimer’s.

In animal studies, ellagic acid administered through pomegranate feeding has been shown to lower inflammatory molecules in the brain and prevent the accumulation and deposits of amyloid B plaques — a hallmark feature that leads to the development of Alzheimer’s.

Calm ulcerative colitis and Crohn’s disease

These are two very tough-to-treat inflammatory conditions. But not too tough for ellagic acid to have an effect…

An animal study examining the daily supplementation of ellagic acid for ulcerative colitis showed a significant reduction in several inflammatory markers, as well as a complete halt in the progression of the disease.

It works by targeting the enzymes that are responsible for promoting inflammation and pain, much like anti-inflammatory drugs — but without the side effects.

Promote a healthy liver

Ellagic acid’s potent antioxidant actions give your liver a much-needed detoxification break so it can focus more time to repair, especially if you are taking a truckload of medications that burden your liver over time.

Its effects in helping your liver deal with a toxic load also promote improved overall liver function, which aids with conditions like diabetes, nonalcoholic fatty liver disease and metabolic syndrome.

Counteract diabetes

And finally, if you have type 2 diabetes or prediabetes, make berries and nuts your new best friend…

Ellagic acid appears to work on pancreatic beta-cells, increasing their size and number and enhancing their activity to help stimulate insulin secretion and decrease glucose intolerance — all of which means your blood sugar levels will be easier to manage.

Source:

1. Derosa G, et al. Ellagic Acid and Its Role in Chronic Diseases. Advances in Experimental Medicine and Biology. — 2016;928(1):473-479.

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Nowadays, even your doctor is probably on board with using cranberries to promote bladder health. The body of research behind it is that strong.

Researchers have been studying the cranberry’s effect on your bladder for over 50 years. In fact, the study I’m going to detail below found that chronic UTI sufferers cut the frequency of their infections by 40 percent just by drinking a glass of cranberry juice every day.

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But if you only turn to cranberries for your bladder emergencies, then you’re missing out. Because the health benefits of this tart little berry are a whole lot sweeter than you ever thought…

In Advances in Nutrition, a team of international researchers decided that cranberries don’t just benefit your bladder, they benefit your whole body. Scientists have known for a while now that cranberries are packed with cancer-fighting polyphenols. But now they also know that cranberries contain other bioactive compounds that work with these polyphenols to:

• Improve your gut health
• Strengthen your immune system
• Keep your heart healthy
• Balance your blood sugar

The health benefits of this well-known but often underrated berry are so great, that researchers believe they are just beginning to understand the many ways cranberries can help the human body.

“The bioactives in cranberry juice, dried cranberries and a variety of other cranberry sources have been shown to promote an array of beneficial health effects,” said Jeffrey Blumberg, PhD, of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “Given the complex nature and diversity of compounds found in berry fruits and how they interact with each other, I believe we have only scratched the surface when it comes to identifying the potential power of the cranberry.”

Of course, when it comes to treating UTIs, cranberries are effective because they prevent bacteria from taking root in your body. And it’s this ability that’s gotten a lot of attention recently — especially as antibiotic resistance becomes a bigger and bigger problem.

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Researchers from UMass Dartmouth recently concluded that cranberries could play an important role in antibiotic development down the line. That’s because cranberries contain compounds known as proanthocyanidins (PACs) that block bacteria from adhering to your tissues. And if bacteria can’t adhere to you, they can’t infect you.

So it turns out this small super-berry does a lot more than just fight a little bladder bacteria…

It promotes whole-body health — which means it’s time to start drinking more than the occasional UTI-related cup of cranberry juice. Drink cranberry juice, take cranberry supplements or eat cranberries daily. Just avoid over-sweetened products like cranberry juice cocktail that’s loaded with added sugars.

Sources:

1. B. Blumberg, A. Basu, C.G. Krueger, M. Lila. “Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015.” Advances in Nutrition. July 2016. 7: 759S-770S.

2. Gupta, B. Song, C. Netob, T.A. Camesanoa “Atomic force microscopy-guided fractionation reveals the influence of cranberry phytochemicals on adhesion of Escherichia coli.” Food & Function Issue 6, 2016.

3. C. Maki, K.L Kaspar, C. Khoo, L.H. Derrig, A.L. Schild and K. Gupta. “Consumption of a cranberry juice beverage lowered the number of clinical urinary tract infection episodes in women with a recent history of urinary tract infection.” American Journal of Clinical Nutrition. June 2016, v.103 no. 6, 1434-1442.

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