Sarcopenia can also raise the risk of developing cognitive disorders. One study found people with sarcopenia were six times more likely to have cognitive impairments than those without the disease.

We know that exercise can help protect against age-related muscle loss and boost our cognitive health. But what about the role that nutrition plays?

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The power of blended antioxidants

Oxidative stress, which plays a significant role in age-related health issues, is the progressive cellular damage caused by free radicals.

The best defense against oxidative stress? Antioxidants. Consuming foods rich in antioxidants can reduce cell damage and slow down age-related health decline.

In a recent study, researchers gave aged mice a blended antioxidant supplement known as Twendee X (TwX). The supplement contains the following antioxidants:

• Vitamin C
• L-glutamine
• Niacin
• L-cysteine
• Coenzyme Q10 (CoQ10)
• Vitamin B2

Results showed the mice experienced significant improvements in spatial cognition, short-term memory and muscle durability.

These results suggest that such antioxidant cocktails may benefit both memory and muscle strength in aging humans.

The right foods for antioxidants

Many foods are rich in antioxidants, but unfortunately, most of the foods highest in antioxidants are those that most of us don’t eat enough of.

If you’re ready to make an effort to improve your dietary antioxidant intake, look for these:

• Glutamine/l-glutamine: Beef, cabbage, cottage cheese, milk, pork, poultry, raw parsley, raw spinach, ricotta cheese and yogurt
• Niacin (B3): Bananas, beef, beef liver, brown rice, fish, fortified cereals and breads, legumes, nuts, pork, poultry and seeds
• Cysteine/L-cysteine: Beef, egg, poultry and whole grains
• CoQ10: oily fish (such as salmon and tuna), organ meats (such as liver) and whole grains
• Vitamin B2/riboflavin: Almonds, cheese, chicken breast, dairy milk, fortified cereals and breads, eggs, lean beef and pork, organ meats (such as beef liver), salmon, spinach and yogurt
• Vitamin C: bell peppers (all colors), broccoli, Brussels sprouts, cantaloupes, cauliflower, grapefruits, leafy greens (turnip, mustard, beet, collards), honeydew melons, kale, kiwi, lemons, oranges, papayas, snow peas, strawberries, sweet potatoes and tomatoes

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• Vitamin E: Almonds, avocado, leafy greens (beet, mustard, turnip), peanuts, red peppers, spinach (boiled), Swiss chard and sunflower seeds
• Carotenoids (including lutein and zeaxanthin): Apricots, asparagus, beets, broccoli, cantaloupes, carrots, bell peppers, kale, mangos, oranges, peaches, pink grapefruits, pumpkins, winter squash, spinach, sweet potatoes, tangerines, tomatoes, turnip and collard greens and watermelon
• Selenium: Barley, brown rice, Brazil nuts, fish, shellfish, beef and poultry
• Zinc: Beef, cashews, chickpeas, fortified cereals, lentils, oysters, poultry, pumpkin seeds, sesame seeds and shrimp
• Phenolic compounds: Anthocyanins (blueberries, strawberries), catechins (berries, cocoa, tea), coumaric acid (berries, spices), quercetin (apples, onions, red wine), resveratrol (grapes, peanuts, and red wine)

Sources:

Blended antioxidant supplement improves cognition and memory in aged mice — ScienceDaily

A Blended Vitamin Supplement Improves Spatial Cognitive and Short-Term Memory in Aged Mice — International Journal of Molecular Sciences

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

Glutamine — Mount Sinai

Niacin – Vitamin B3 — Harvard T.H. Chan School of Public Health

Dietary Cysteine and Other Amino Acids and Stroke Incidence in Women — Stroke

Coenzyme Q10: The essential nutrient — Journal of Pharmacy & BioAllied Sciences

Riboflavin – Vitamin B2 — Harvard T.H. Chan School of Public Health

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

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

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

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

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

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

Here’s what you need to know…

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How gum disease leads to thick arteries

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

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

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

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

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

The results spoke for themselves…

People who went through the intensive periodontitis treatment had:

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

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

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

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

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Making oral health a priority

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

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

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

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

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

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

Sources:

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

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

Not only do they increase your risk of developing heart disease and 30 other health conditions and diseases, but they’re also behind the obesity epidemic.

In fact, I wrote about the research that confirmed it’s these foods, not lack of exercise — as previously thought — that’s fueling rising rates of obesity.

But what’s truly disturbing is their impact on reproductive and metabolic health…

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Weight gain is just the beginning

A 2025 study at the University of Copenhagen has confirmed that no matter how little of them you eat, ultra-processed foods lead to weight gain.

Researchers compared the health effects of an unprocessed vs. an ultra-processed diet on the same person, in order to get the most accurate results.

Forty-three men spent three weeks eating each of the two diets, with a cleansing period in between.

The unprocessed and ultra-processed diets had the same amount of calories, protein, carbs, and fats. But half the men were given an extra 500 calories per day.

Regardless of whether those extra 500 calories were involved, men on the ultra-processed diet gained about 1 kg (just over 2 pounds) more fat mass than those on the unprocessed diet.

But it doesn’t end there…

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“Our results prove that ultra-processed foods harm our reproductive and metabolic health, even if they’re not eaten in excess. This indicates that it is the processed nature of these foods that makes them harmful,” says Jessica Preston, lead author of the study.

Men on the ultra-processed diet showed:

• An increase in levels of phthalate cxxMINP, a hormone-disrupting chemical typically found in plastics.
• A decrease in testosterone and follicle-stimulating hormone, both essential for sperm production. In addition to affecting fertility, low sperm count impacts a man’s sex drive and can be a cause of erectile dysfunction.
• An increase in LDL (“bad” cholesterol) levels.
• Altered thyroid hormones.
• Altered markers of systemic inflammation and oxidative stress.

And in case you’ve forgotten, chronic inflammation causes the cellular damage behind a range of diseases from cancer to Parkinson’s disease to diabetes, not to mention an accelerated aging process that makes your body old before its time.

“We were shocked by how many body functions were disrupted by ultra-processed foods, even in healthy young men. The long-term implications are alarming and highlight the need to revise nutritional guidelines to better protect against chronic disease,” says the study’s senior author, Professor Romain Barrès.

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The choice is clear

I hope you don’t need any more convincing.

Whole foods are the best alternatives to ultra-processed foods. But for success, ease into eating more of them and fewer ultra-processed foods.

Ultra-processed foods are made to “hook” you, so don’t blame yourself if it’s hard to let them go. That being said, see about ditching the two ultra-processed foods considered the worst ASAP.

According to Heartfoundation.org, whole foods and minimally processed foods, like these, are what we all should be eating:

• Fresh, frozen and canned vegetables and fruit
• Dried, canned and frozen beans and legumes like lentils and chickpeas
• Whole grains like oats, brown rice, barley and quinoa
• Fresh and frozen poultry and meat
• Fresh, frozen and canned fish and seafood
• Milk and plain yoghurt (try sweetening with honey)
• Eggs
• Nuts and seeds.

An easy way to identify ultra-processed foods is that they are quick, easy, and require little to no preparation — the very definition of “convenience foods.”

They include foods like sweetened cereals, soda and white bread; frozen French fries, chicken nuggets and pizza; processed meats, like hot dogs and bacon; pre-packaged baked goods, like cookies and cakes; and microwaveable meals.

Make the choice today and start taking back your health and your longevity.

Sources:

Why ultra-processed diets make you gain fat even without extra calories — Science Daily

Effect of ultra-processed food consumption on male reproductive and metabolic health — Cell Metabolism

Here’s What Eating Processed Foods for Two Weeks Does to Your Body — Time

Five ways to eat less processed food — Heart Foundation

The post Ultra-processed foods: A metabolic and hormonal disaster for men appeared first on Easy Health Options®.

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

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

Not me, that’s for sure.

But ongoing research is showing this to be the case.

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

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Psilocybin reduces oxidative stress and slows aging

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

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

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

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

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

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

How do we explain this?

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

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Not a fan of shrooms? You have choices

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

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

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

Here’s what you need to know…

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Energy decline equals protein buildup

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

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

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

Think of it this way…

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

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

The supplements that provide the solution

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

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

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

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

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

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

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

However, we’re not there yet…

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

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

Sources:

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

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

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

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

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

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The culmination of more than four dozen studies

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

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

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

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

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

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Your brain on air pollution

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

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

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

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

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

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Brain-saving tips to fight pollution damage

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

Take these steps to just that…

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

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

Sources:

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

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

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

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

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

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

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

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Using ear wax to detect Parkinson’s

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

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

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

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

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

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

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

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

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

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

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Catching Parkinson’s early: know the warning signs

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

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

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

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

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

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

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The key to age reversal

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

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

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

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

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

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

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

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Mitochondria and skin aging

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

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

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

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

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

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

10 micronutrients that support your mitochondria

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

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

Their suggestions include:

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

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

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

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

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

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

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

Sources:

The Mitochondrial Basis of Aging — Journal Molecular Cell

The Mitodesign Lab — keshavsingh.org

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

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

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

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®.

Inflammation is believed to contribute to the growth of amyloid plaques by stimulating the production of microglia in the brain. These specialized white blood cells attack amyloid plaque as if they were an infection. Unfortunately, amyloid plaque is persistent and doesn’t clear out immediately.

During this standoff, inflammatory cells called cytokines are produced, which cause oxidative stress and harm healthy brain tissue. They also may increase the enzyme BACE1, which is thought to stimulate amyloid production while weakening the microglia’s ability to eliminate it.

So, could controlling runaway inflammation prevent Alzheimer’s? Researchers are getting closer to finding out, and identifying some unusual potential treatments in the process…

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Breathe in the protective power of xenon

In a study by researchers at Mass General Brigham and Washington University School of Medicine in St. Louis, mouse models of Alzheimer’s disease were treated with xenon gas. This gas is used in human medicine as an anesthetic and neuroprotectant for treating brain injuries. Xenon gas can penetrate the blood-brain barrier, passing from the bloodstream directly into the fluid surrounding the brain.

The results were amazing. The Alzheimer’s mice that inhaled xenon gas showed reduced brain atrophy and neuroinflammation and improved nest-building behaviors. The gas also triggered and increased a protective microglial response associated with clearing amyloid and enhancing cognition.

The findings underscore the promising potential of xenon as a therapeutic, instilling hope and optimism. The results are robust enough to support the initiation of a Phase I clinical trial of xenon gas in healthy volunteers in early 2025.

“It is a very novel discovery showing that simply inhaling an inert gas can have such a profound neuroprotective effect,” says senior and co-corresponding author Dr. Oleg Butovsky of the Ann Romney Center for Neurologic Diseases at Brigham and Women’s Hospital (BWH).

“One of the main limitations in the field of Alzheimer’s disease research and treatment is that it is extremely difficult to design medications that can pass the blood-brain barrier — but Xenon gas does,” Butovsky says. “We look forward to seeing this novel approach tested in humans.”

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Protection extended to amyloid and tau

Dr. David M. Holtzman from Washington University School of Medicine in St. Louis notes that two types of Alzheimer’s mouse models were used: one focused on amyloid and one focused on tau.

“It is exciting that in both animal models that model different aspects of Alzheimer’s disease, amyloid pathology in one model and tau pathology in another model, that xenon had protective effects in both situations,” Holtzman says.

Microglial dysfunction is a hallmark of Alzheimer’s. Butovsky’s lab previously confirmed a specific phenotype of microglia can be modulated in a way that is protective in Alzheimer’s.

The early phases of the clinical trial in humans will establish safety and dosage. At the same time, the researchers plan to continue studying the mechanisms by which xenon gas achieves its effects. They also will examine its potential for treating other diseases such as multiple sclerosis, amyotrophic lateral sclerosis and eye diseases that involve the loss of neurons.

The team is also working on technologies to make xenon gas use more efficient as well as potentially recycle it.

“If the clinical trial goes well, the opportunities for the use of xenon gas are great,” says co-author Dr. Howard Weiner, co-director of the Ann Romney Center for Neurologic Diseases at BWH and principal investigator of the upcoming clinical trial. “It could open the door to new treatments for helping patients with neurologic diseases.”

As exciting as this breakthrough is, it will be years before it results in a treatment. Until then, your best bet for reducing the odds of developing Alzheimer’s is eating right, exercising and taking advantage of nootropics that help protect against cognitive decline and douse the fires of inflammation.

Sources:

Study finding Xenon gas could protect against Alzheimer’s disease leads to start of clinical trial — EurekAlert!

Inhaled xenon modulates microglia and ameliorates disease in mouse models of amyloidosis and tauopathy — Science Translational Medicine

The post Alzheimer’s protection as simple as breathing appeared first on Easy Health Options®.

It can help you lose weight and belly fat. It’s linked to slower aging and lower disease risks for diabetes, heart disease, cancer and Alzheimer’s. And a lot of experts say it’s a sure way to lengthen lifespan.

How exactly can the simple act of timing your meals so you may go hours without eating, or even skipping a few meals, have so many benefits?

Well, not to diminish any of the benefits associated with intermittent fastings, there’s one thing that might be a deal breaker for you…

If you’re worried about thinning hair, time-restricted eating might not be the right choice.

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Super slow hair regrowth

A warning that impacts hair growth comes from researchers at Westlake University in Zhejiang, China who, knowing how fasting improved the stress resistance of stem cells associated with blood, intestinal and muscle tissue, hoped to see the same remarkable effects in skin and hair tissue.

To check it out, the scientists started their study in mice that were shaved and then subjected to different intermittent fasting regimes. While some mice ate during an 8-hour period and fasted 16 hours a day, others underwent alternate-day fasting (ADF).

But instead of seeing improvements in hair stem cells, the results brought up concerns…

The scientists discovered that instead of improving hair regeneration, fasting inhibited it. While the control mice with unlimited access to food had regrown most of their hair in just 30 days, mice on both intermittent fasting regimens experienced only partial hair regrowth after 96 days.

And mice weren’t the only ones adversely affected…

The team studied the effects of fasting in 49 healthy young adults and found that 18 hours of fasting per day for 10 days reduced the average speed of hair growth by a full 18%.

“We don’t want to scare people away from practicing intermittent fasting because it is associated with a lot of beneficial effects — it’s just important to be aware that it might have some unintended effects,” said senior author, Bing Zhang.

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Follicle cells on fasting

So why would fasting cause hair thinning?

According to the scientists, it’s all because when you’re fasting, your body has to switch from burning glucose to burning fat — something that’s great for your waistline but not so much for your scalp.

That’s because hair follicle stem cells (HFSCs) aren’t able to cope with the oxidative stress associated with this change, which keeps them dormant instead of actively growing hair.

In fact, the research showed that while the control mice’s follicles began to become active around day 20 post-shaving and remained active until their hair had regrown, the hair follicles of fasting mice underwent apoptosis (programmed cell death) due to a build-up for free radicals.

The same thing happened in human in vitro testing.

“During fasting, adipose tissue starts to release free fatty acids, and these fatty acids enter the HFSCs that were recently activated, but these stem cells don’t have the right machinery to use them,” explained Zhang.

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Supporting hair growth during fasting

So do you have to give up fasting if you want to keep your hair thick and full?

Not necessarily…

The research also resulted in some good news for those of us who want to get all of the benefits of time-restricted eating without hair loss worries.

Because free radicals in the follicles were the culprit behind hair regrowth issues, the team decided to see if antioxidants, which neutralize free radicals, could mitigate their effects.

And sure enough, they found that both topical application of vitamin E and increasing antioxidant capacity helped hair follicles survive fasting and become active again.

This means that if you do decide to use intermittent fasting to improve your overall health, you can support your hair health by rubbing vitamin E into your scalp and getting more antioxidants into your diet in the form of food and supplements.

Sources:

Intermittent fasting inhibits hair regeneration in mice — Science Daily

The post The ‘superhealthy’ diet that can halt hair growth appeared first on Easy Health Options®.

These manmade substances, found in practically everything, never degrade in the environment and end up contaminating our water, soil, air and even our food. They can build up in our bodies, disrupting hormones and leading to a host of health problems including obesity, celiac disease, liver damage and decreased fertility.

Studies have shown that they also raise the risk of diabetes, obesity, asthma and thyroid problems. Unfortunately, it appears we may have only seen the tip of the iceberg…

That’s because a team of scientists at the University at Buffalo has shown that forever chemicals impact our bodies and our health down to the genetic level — making changes that kill off brain cells and damage the nervous system.

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Ruining neuronal health

According to the researchers, per- and polyfluorinated alkyl substances, or PFAS, are particularly concerning because of their unique ability to cross the blood-brain barrier and accumulate in brain tissues.

Fortunately, they were able to identify 11 genes that they believe hold the key to understanding the brain’s response to these pervasive chemicals.

Their research showed that these genes, critical for neuronal health, were consistently affected by PFAS exposure, either being sent into overdrive or having their action blocked when they came into contact with the forever chemicals.

For example, they found that of the six types of PFAS tested, all of the forever chemicals caused a gene key for neuronal cell survival to express less, and another gene linked to neuronal cell death to express more.

Scary right? Unfortunately, the scientists had even worse news…

The worst of the worst

The research also revealed which type of forever chemical is the biggest and baddest of all.

The study showed that perfluorooctanoic acid (PFOA) — a forever chemical once commonly used in nonstick pans and only recently labeled as hazardous by the EPA — was by far the most dangerous.

That’s because despite its small uptake in the body, PFOA altered the expression of an absolutely alarming number of genes — close to 600. (The highest number of genes the other compounds were capable of impacting rang in at 147.)

Specifically, PFOA decreased the expression of genes involved in synaptic growth (the formation of synapses between neurons in the nervous system) and neural function.

Together, exposure to the six PFAS results in alterations of vital biological pathways that affect:

• Hypoxia (low oxygen) signaling
• Oxidative stress
• Protein synthesis
• Amino acid metabolism

Each of these pathways is critical to healthy neuronal development and function.

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Reducing PFAS exposure

These genetic effects of PFAS make reducing your exposure one of the most important things you can do for your body.

Simple first steps include:

1. Avoiding plastic – Skip plastic water bottles and throw out plastic dishware.
2. Getting rid of non-stick cookware – Instead go for stainless steel or ceramic cookware.
3. Eating organic – Because the pesticides that coat conventional fruits and vegetables contain forever chemicals, it’s best to stick with organic options whenever possible.
4. Going natural for your personal care products – Look for natural, plant-based makeup, deodorant, menstrual products and hair care products.
5. Filtering your water – Use a reverse osmosis filter is to remove as many PFAS as possible from your drinking water.

Finally, because we all have a buildup of forever chemicals in our bodies, consider taking steps to better support your body’s detox systems.

The best way to do this is to exercise and sweat on a regular basis. And you can also add these nine detoxifying foods to your diet to help cleanse and nourish your body from deep within.

Sources:

These 11 genes may help us better understand forever chemicals’ effects on the brain — Science Daily

The post Forever chemicals: Hijacking genes to kill brain cells appeared first on Easy Health Options®.

And it’s not just the usual health and lifestyle suspects anymore, like lack of exercise and carrying around too much weight we have to worry about.

Instead, weird factors like air pollution and traffic noise are being shown to dramatically increase our risks for heart disease.

And now, there’s one more to at least consider…

Mobile phones may contribute to heart trouble

Yanjun Zhang, MD, Division of Nephrology, Nanfang Hospital, Southern Medical University, Guangzhou, China, explains, “Mobile phone use is a ubiquitous exposure in modern society, so exploring its impact on health has significant public health value. Radio-frequency electromagnetic fields (RF-EMF) emitted by mobile phones cause dysregulation of the hypothalamic-pituitary-adrenal axis, inflammatory responses, and oxidative stress, and are therefore expected to affect a variety of organs such as the heart and blood vessels. However, whether mobile phone use is associated with the risk of cardiovascular diseases remains uncertain.”

That is, until they got to work assessing data collected on 444,027 individuals from the UK Biobank — without a history of cardiovascular diseases — who self-reported on the frequency of their mobile phone use from 2006 to 2010. Regular mobile phone usage was defined as at least one call per week.

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Using linked hospital and mortality records, the outcomes of incident stroke, coronary heart disease, atrial fibrillation and heart failure were ascertained over 12 years. The researchers also investigated sleep patterns, psychological distress and neuroticism among the participants.

They found that regular mobile phone use was positively associated with cardiovascular disease risk, especially in current smokers and people with diabetes.

“We found that sleep patterns, psychological distress, and neuroticism may be potential mechanisms of the association between mobile phone use and cardiovascular diseases,” said Co-investigator Xianhui Qin, MD, Division of Nephrology, Nanfang Hospital, Southern Medical University, Guangzhou, China. “A poor sleep pattern and poor mental health may adversely affect the development of cardiovascular diseases through disrupted circadian rhythm, endocrine and metabolic disruption, and increased inflammation. In addition, chronic exposure to RF-EMF radiation emitted from mobile phones could lead to oxidative stress and inflammatory response.”

Should you put the phone down and step away?

This is one threat most of us didn’t expect. But if we were paying attention, we’d have known that last year the European Society of Cardiology published a study linking mobile phone usage to increased risk of high blood pressure.

But the data from both studies is more than a decade old. Some researchers skeptical of the findings argue that people use cell phones these days to relax, read and play games.

But we keep our phones within arms reach at all times, in purses, backpacks or pockets. Many of us keep them in hand while doing other activities, including watching TV, eating dinner or scrolling while we lay down for night.

That means we are constantly connected to the world around us and the stress of it — whether from personal situations or the socio-economic-political news and updates that are practically impossible to escape from.

The combined effects of stress, distress and lack of sleep are a perfect recipe for vascular dysfunction. Previous research found that in just eight minutes of feeling angry, the normal function of cells lining the blood vessels is impaired to the point they are no longer able to relax — something that can significantly restrict blood flow — increasing the risk of developing atherosclerosis.

Not only that, the effects of anger on the blood vessels lasted up to a full 40 minutes! How can you reduce these effects on your cardiometabolic health?

Disconnect. I know it feels impossible to put the phone down and walk away. But it’s good practice to limit your accessibility at times throughout the day, and especially at night. In the moment, there’s also a practice you should try…

Nasal breathing techniques help control the body’s reactions to stress, anxiety and anger on your blood vessels, especially when your “fight or flight” mode is triggered by the hypothalamic-pituitary-adrenal axis that starts secreting the stress hormone cortisol.

When that happens, breathing becomes fast and shallow, the heart races and blood pressure goes up. This stress response lowers your nitric oxide (NO) levels — a natural vasodilator responsible for signaling artery cells to relax and open for normal blood flow.

Breathing mindfully through the nose releases NO into the nasal passages, which then reaches the lungs and finds its way into the bloodstream where it signals “normal” unrestricted blood flow.

Certain foods, like spinach and beets, can help the body produce NO. So if you eat dinner with your phone in hand, remember that.

Sources:

New research shows regular mobile phone use can increase the risk of cardiovascular diseases, especially in smokers and people with diabetes — EurekAlert!

Air pollution: What you should know about this silent threat — Easy Health Options

Surprising Things That Lead to Heart Disease — WebMD

The post A growing connection: Cardiovascular disease and cell phones appeared first on Easy Health Options®.

Free radicals are produced by the body’s processes and by environmental elements that damage cells — prematurely aging us before our time.

The most damaging process that increases illness and accelerates aging is oxidation.

Think of oxidation like rust…

Ever notice a car in front of you at a traffic light with a rusted muffler? A muffler increases the performance and endurance of a car’s engine by filtering the exhaust system.

But that job exposes the muffler to constant condensation. If the muffler isn’t maintained properly — it rusts. And if the rust isn’t addressed, the problems only get worse…

That’s because what seems to be a “cosmetic” issue is actually an outward sign that the exhaust system has begun to deteriorate.

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The most destructive source of oxidation

Chronological skin aging can’t be helped. However, photoaging, which accelerates the process can.

Photoaging refers to sun exposure — and dermatologists estimate it’s responsible for about 80-90 percent of premature aging.

That’s because overexposure to UV radiation from the sun’s rays increases the formation of reactive oxygen species (ROS) — a specific type of free radical that damages the main proteins responsible for keeping your skin firm and smooth: collagen and elastin. 

The effect of oxidation on your skin is called photoaging. Signs of it include sagging skin, hyperpigmentation and wrinkles — all the things that can make you appear older than your years.

If sunscreen were the answer, you wouldn’t be reading this. But sunscreens contain chemicals with hormone-disrupting properties that seep through your skin into your bloodstream — wreaking their own kind of havoc.

But as Harvard experts say, even though there’s no escaping free radicals, antioxidants are the natural “off” switch to break their destructive chain reaction. Antioxidants scavenge the body, hunting down these free radicals and neutralizing them.

Better yet, antioxidants provide free radical protection from the inside out by minimizing the cell damage that results in those visible signs of premature aging.

And though it’s important to continue to practice sensible sun protection, animal and human studies have shown that when ingested, certain micronutrients are distributed to the skin where they may provide an additional layer of protection from UV damage.

If you’re looking to get an extra boost of defense against skin aging, start by adding these functional foods and powerful antioxidants to your daily diet…

Phenolics/polyphenol antioxidants

Polyphenols belong to a class of phytonutrients known as phenolics. Polyphenols are powerful antioxidants; in fact, their effect appears to be greater than that of another strong antioxidant, vitamin C.

High concentrations of polyphenols are found in colorful fruits and vegetables including berries, rich greens like broccoli and spinach, yellow onion, red pepper, carrot and cabbage. Large amounts of phenolics can also be found in cocoa, tea, red wine and grape seed extract — foods that have specifically demonstrated photo-protective properties that have caught the attention of researchers…

Grapes are rich in resveratrol, an antioxidant that spearheaded antiaging research, and has been shown to make old cells new again. But that’s not all the power they pack…

About 60 to 70 percent of the polyphenols in grapes are found in their seeds. Numerous studies have found that eating grapes and/or taking grape seed extract protects against UV skin damage, increases resistance to sunburn and reduces cellular markers of UV damage.

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This is likely due to the ability of an especially potent polyphenol compound to slow down the formation of destructive ROS free radicals that form in skin cells after UV exposure: Proanthocyanidins found in pine bark, grape seed, and other plant sources may increase the amount of ultraviolet rays necessary to cause sunburn.

Glutathione is the body’s master antioxidant — and when we consume grape seed extract the amount of glutathione in the body increases significantly. Glutathione is single-handedly the one thing ROS and free radicals don’t stand a chance against, but with age our bodies produce less and less of it naturally.

Cocoa is rich in phenolics known as flavonols. Researchers found a cocoa beverage was effective in reducing skin sensitivity to UV by 15 percent after six weeks and 25 percent after 12 weeks. The effect was found to be similar to that of carotenoid supplements.

Green tea is made from unfermented leaves. As such, it contains the highest concentration of polyphenols, known as catechins, out of all tea types.

Research has found that applying green tea extract topically to the skin protects against UVB rays and provides broad-spectrum protection against skin aging.

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Carotenoid antioxidants

Beta-carotene, a precursor of vitamin A, is one of a group of red, orange and yellow pigments called carotenoids. Beta-carotene and other carotenoids are antioxidants that can be found in fruits, vegetables, salmon, eggs and whole grains and provide roughly half of the vitamin A needed in the American diet.

Supplementation with beta-carotene may preserve the skin’s structure. Doses ranging from 15 to 180 mg per day for 10 weeks or longer have been shown to offer moderate protection against UV.

Lutein and zeaxanthin are potent antioxidant carotenoids found in green leafy vegetables such as broccoli, spinach and cabbage. Lutein is structurally related to beta-carotene, but it is an even more powerful antioxidant.

When combined, lutein and zeaxanthin protect the skin against aging and damage. The duo works by inhibiting cell loss, membrane damage and elastin expression in UV-exposed fibroblasts, a type of cell that helps form connective tissue.

Lycopene is a red pigment abundant in tomatoes and their products, and has demonstrated sun protective activity in skin that’s been exposed to UV rays. Both oral and topical forms of lycopene used over long periods of time have been shown to protect against skin erythema — the scientific term for the skin’s response to excessive amount of UV radiation, better known as sunburn.

Astaxanthin appears to act as a sort of natural internal sunscreen by helping to protect your skin from damage by the sun’s ultraviolet (UV) rays. The nutrient builds up in the top two layers of skin, helping to block UV penetration and reduce existing sun damage like wrinkles and lack of elasticity.

Astaxanthin is found mainly in the algae Haematococcus pluvialis and the yeast Xanthophyllomyces dendrorhous, both of which produce it naturally. The algae are a food source for a number of sea creatures, and astaxanthin is what turns their shells and flesh pink.

Because krill feed almost exclusively on these algae, they contain higher amounts of astaxanthin than other marine sources.

Thymoquinone

Thymoquinone, a strong antioxidant, is the key active ingredient in Nigella sativa (also known as black cumin seed) oil. It can support the body against UV-induced ROS.

One study found that consuming full-spectrum Nigella sativa oil helped reduce oxidative stress, inflammatory responses and mitochondrial dysfunction in keratinocytes, the main type of cell in the skin’s outer layers. These responses can all result from excessive UV exposure.

When applied topically, Nigella sativa oil has been found to have an SPF factor greater than 2, meaning it defends against UVB exposure.

A great second-line defense

Adding these nutrients to your daily diet can add a second layer of protection against the effects of photoaging.

But it’s important to note that while these foods and nutrients are important supplemental tools for protecting against UV effects, they provide an SPF that’s lower than that of topical sunscreens. Thus, they should be used to complement sensible sun protection methods — and most importantly to cut down on free radicals in your body.

One last note: be aware that photoaging isn’t just a summertime hazard…

Dermatologists say the lighting in our homes and workplaces is an almost constant source of low-level UVA exposure. And blue light from your smartphone, computer or tablet is almost as bad… One study found a week of holding screens close enough to your face to read was equivalent to a minute in the midday sun!

Sources:

What’s New in Natural Compounds for Photoprotection? — Cosmetic Dermatology

UV Radiation & Your Skin — Skin Cancer Foundation

Sunburn symptoms and causes — Mayo Clinic

Suppression of oxidative stress by grape seed supplementation in rats — Journal Nutrition Research and Practice

Fibroblast — National Human Genome Research Institute

Natural skin resilience with thymoquinone — Natural Products Insider

Photoaging: Reversal of the Oxidative Stress Through Dietary Changes and Plant-Based Products — Cureus.com

The post The best nutrients to fight the #1 source of premature aging appeared first on Easy Health Options®.

Many studies have shown that semen quality has decreased over the last fifty years.

If you’re a man in your 50s or beyond, you may be asking yourself, “So what? I’m not trying to have kids anymore. Who cares about my sperm count?”

You should. Because the reasons for low sperm count are intricately connected with factors behind other diseases that you do not want to get.

I’ll explain. But first, I’d like to tell you about the threat some experts believe men face from spending too much time with a device emitting electromagnetic radiation…

Your mobile phone is destroying your sperm

Researchers from the University of Geneva and the Swiss Tropical and Public Health Institute have published a major study showing that frequent use of mobile phones is associated with a lower sperm concentration and total sperm count.

Data was gathered on 2,886 men — recruited between 2005 and 2018 — who filled out detailed questionnaires about the frequency with which they used their phones, as well as where they placed them when not in use.

The study revealed a 21 percent decrease in sperm count for frequent users as compared to rare users (from 56.5 million/mL down to only 44.5 million/mL).

The results seem to show that carrying a phone in a trouser pocket did not affect sperm count.

A future study is planned that will measure the effects of electromagnetic waves from phones even more accurately and help answer questions including whether the microwaves affect the hormonal regulation of sperm production.

But we need only look at past studies to find out what’s happening…

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An oxidative assault

A decade ago, an Israeli study found that the saliva of heavy mobile phone users showed evidence of higher oxidative stress — a process that damages all aspects of a human cell through the development of free radicals.

Studies have shown that between 30-80 percent of men with fertility problems have elevated levels of oxidative stress — and several studies have also shown that exposure to electromagnetic radiation results in oxidative stress in many tissues of the body.

Again, you may be saying, “big deal… I’m well beyond trying to have children.”

But oxidative stress and the free radicals that result are damaging in a multitude of ways…

For example, oxidative stress is believed to be a biomarker that signals the development of Alzheimer’s, showing up a few years before disease onset.

And maintaining a healthy sperm count is not only important for better health and fertility…

Low sperm count is associated with an increased risk of death from all causes as well as putting you at higher risk of testicular cancer.

Man-made chemicals called xenoestrogens or hormone disruptors, are also a major cause of oxidative stress. They’re found in food, water, furniture and automobiles and contribute to hormonal imbalances in men’s (and women’s) bodies.

If you’re suffering from symptoms like insomnia, diabetes, fibromyalgia, cancer, or frequent headaches, just to name a few, oxidative stress may be the cause.

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Countering an oxidative assault on your manhood

Fortunately, we have lots of ways to fight oxidative stress and, as usual, a lot of them lie in what we eat — or more importantly, don’t eat…

Antioxidants are the key and it’s also easy to find an abundance of them in fruits and vegetables, particularly those that are deeply colored.

However, studies show that infertile men are twice as likely to have a low intake of fruits and vegetables (less than five servings per day) compared with fertile men.

That’s also the worst situation for men experiencing a hormonal assault because di-indole methane (DIM) — a phytonutrient found in cruciferous vegetables like broccoli, cabbage and cauliflower — can help neutralize and remove fake estrogens from the body. 

Other nutrients men need include:

• Carotenoids are abundant in carrots, sweet potatoes, kale and tomatoes. These compounds include substances like beta-carotene and lycopene that work to neutralize free radicals and enhance prostate health.
• Flavonoids are found in strawberries, blueberries, onions, cabbage and green tea.
• Resveratrol is found in red wine, grapes and blueberries. Resveratrol is a powerful antioxidant known for its anti-aging properties.

And don’t forget to slash your exposure to electromagnetic radiation as much as possible.

Sources:

Mobile phone use may affect semen quality, study shows — Science Daily

Association between self-reported mobile phone use and the semen quality of young men — Fertility & Sterility

The Impact of Antioxidants and Oxidative Stress on Sperm Quality — maleinfertilityguide.com

Heavy cell phone use linked to oxidative stress — Science Daily

The post How cell phones assault male health and manhood appeared first on Easy Health Options®.

With no definitive causes or gold-standard treatments, people living with Parkinson’s are left only with medications that may help manage their symptoms but hold little hope for disease progression.

And, as far as disease prevention for Parkinson’s, we’ve been left out in the cold. Until now:..

Surprising news in the world of Parkinson’s research from Osaka, Japan, holds promise that a natural source may lead to treatment that could guard the nerve cells in the brain against the disease. And it could be sitting on top of your hamburger bun right now…

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Prevention plus improved motor function in a tiny seed

So what is the possible new Parkinson’s treatment the researchers discovered?

Sesame seeds!

Those crunchy, toasty little nuggets of goodness that add dimension to your burger could also hold the key to Parkinson’s prevention and possibly even improve motor function for those already living with the debilitating disease.

You see, while sesame oil is used across the world thanks to its high burn point and wonderful nutty flavor, when making the oil, manufacturers throw out the shells of the seeds. Yet this is where the researchers say the true magic of the sesame seed lies.

You see, two concurrent issues happen in people that lead to the damage Parkinson’s causes to nerve cells and motor function.

The first is that oxidative stress results in extreme pressure on nerve cells in the brain that control movement, which then break down and die. This is what kicks off the disease.

The second is the fact that once you have Parkinson’s, your dopamine levels plummet. Dopamine is a neurotransmitter (also called the “feel good” chemical), which helps to regulate everything from pleasure and mood to decision-making and motor function.

And the good news is that the researchers found that sesame seeds can help both.

The power of sesaminol

In fact, they discovered that sesaminol, a naturally occurring chemical in the shells of sesame seeds, has the power to not only guard the body’s motor neurons but also help maintain elevated dopamine levels.

Through research on mice with Parkinson’s, the team found that:

#1 – Sesaminol handles the oxidative stress that leads to cell damage

The researchers say that the sesaminol found in sesame seeds is a powerful antioxidant capable of regulating the production of reactive oxygen species (ROS) and antioxidants to stop neuronal damage. According to the team, it works by promoting the movement of Nrf2 (a protein that triggers in response to oxidation).

Additionally, they found that sesaminol also diminished the production of intracellular ROS, blocking the oxidation that damages motor neurons in two ways.

#2 – Sesaminol boosts dopamine

Finally, the researchers also say that after feeding mice a diet containing sesaminol for 36 days, the results show a significant increase in their dopamine levels. Not surprisingly considering the role dopamine plays in motor function, the mice also showed better motor performance and intestinal motor function in lab tests.

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Grab Parkinson’s-protecting sesame seeds now

The results were so impressive that the researchers plan to move into clinical trials fast in order to develop the first Parkinson’s medication from a sustainable food source.

But in the meantime, if you want to add some sesaminol to your life, you don’t have to wait…

Sesame supplements that include sesaminol are easy to find at your natural health store and online. Or try toasting sesame seeds at home and sprinkling them on salads, adding them to yogurt or slipping them into smoothies.

For information on the early signs of Parkinson’s disease, click here.

Sources:

Parkinson’s surprise: Scientists discover sesame seed chemical can protect against disease — StudyFinds

Parkinson’s Disease Risk Factors and Causes — Johns Hopkins Medicine

The post The seed that offers protection against Parkinson’s disease appeared first on Easy Health Options®.

For many of us, however, sticking to a sleep routine where we climb under the sheets early enough to get 7 to 8 hours of sleep is hit-and-miss. Most adults rise at the same time every morning, but there can be a lot of variability as to when we go to sleep each night.

That may not seem like a big deal, but the consequences of getting only five to six hours of sleep can be dire. Even a mild chronic sleep deficit can raise your risk of heart disease later in life. Researchers at Columbia University have been working to find out exactly why…

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Vascular cells face an oxidative assault

The researchers enrolled healthy women who normally sleep seven to eight hours a night for the 12-week study. For six weeks, the women slept according to their usual routine. Then, for six weeks they went to bed 1.5 hours later than usual.

And the results were stunning…

Researchers found that after just six weeks of delaying their normal bedtime by just 90 minutes, endothelial cells that line blood vessels were inundated with oxidants. Also known as free radicals, these oxidants cause chronic inflammation and cellular damage.

Well-rested cells can produce antioxidants to eradicate these destructive free radicals. But this response fails in sleep-restricted cells. The cells then become inflamed and dysfunctional, which is the first step in developing disorders like cardiovascular disease.

“This is some of the first direct evidence to show that mild chronic sleep deficits cause heart disease,” says study leader Dr. Sanja Jelic, a Columbia professor and director of the Center for Sleep Medicine at Columbia.

Jelic notes that prior studies showing a connection between sleep and heart health have been epidemiological, meaning they track a disease’s prevalence and try to identify causes. “But these studies could be tainted by many confounders that cannot be identified and adjusted for,” she says.

Many sleep studies also examined the effects of a few nights of profound sleep deprivation, rather than a mild chronic sleep deficit.

“Most people get up around the same time each day but tend to push back their bedtime one to two hours,” Jelic says. “We wanted to mimic that behavior, which is the most common sleep pattern we see in adults.”

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Getting more sleep — and antioxidants

The bottom line, Jelic says, is that many health problems like heart disease could be solved if people get at least seven to eight hours of sleep per night.

“People who are young and healthy need to know that if they keep getting less sleep than that, they’re aggravating their cardiovascular risk,” she says.

The next step for the research team is to design a study to see if bedtime variability affects vascular cells in the same way as chronic, regular short sleep.

In the meantime, do whatever you can to get a regular good night’s sleep, including sticking to regular wake and sleep times. It may be tempting to catch up on household tasks that could keep you up past your bedtime a few nights a week—but it’s just not worth the risk.

In addition, make sure you get your hormone levels checked. An imbalance in adrenal hormones, thyroid, progesterone, testosterone, growth hormone or melatonin all could contribute to poor sleep.

It also helps to take in plenty of antioxidants. Many of the foods we eat are rich in antioxidants, particularly colorful fruits rich in resveratrol and pterostilbene, like berries and grapes (including red wine). Dark chocolate and green tea also have plenty of free radical-fighting antioxidants.

If you don’t think you’re getting enough of these antioxidant-rich foods, you can always add an antioxidant supplement to your regimen. Vitamins A, C, E and D₃ all are free radical fighters. CoQ10 is especially helpful in protecting your heart health as well as neutralizing oxidants.

Sources:

Not getting enough sleep? Your vascular cells are drowning in oxidants — ScienceDaily

Mild sleep restriction increases endothelial oxidative stress in female persons — Scientific Reports

What Are Sleep Deprivation and Deficiency? — National Heart, Lung, and Blood Institute

The post The artery assault that happens when you go to bed late appeared first on Easy Health Options®.

As the amount of free radicals we’re exposed to goes up, so does our need for antioxidants to combat them. In a healthy body, free radicals are eliminated before they can cause major damage.

However, advancing age and exposure to environmental toxins, plus things we know (and don’t yet know) of in our diets cause inflammation, and can leave the body without enough ammunition — antioxidants — to destroy free radicals.

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From plant protection to people protection

Antioxidants work to protect plants from a host of diseases and problems, and when humans ingest the compounds in fruits, our bodies pull off a neat trick whereby those antioxidant plant nutrients confer that protection to us.

This makes fruit an excellent way to defend your body against the effects of aging and illness.

Here are a few little-known berries and how they can benefit you and give you a huge antioxidant boost:

Chokeberry – The Aronia berry, AKA the chokeberry — because it can make your mouth pucker — is not only brimming with vitamins and minerals like potassium, zinc, vitamin C and several of the B vitamins including folate, but they have the highest ORAC values recorded among berries. ORAC is the measure of the antioxidant strength of foods. One reason their ORAC value is sky-high is that they are a great source of chlorogenic acid (CGA), which supports bone health, reduces inflammation, is neuroprotective, lowers blood pressure and supports blood vessel function. CGA also has antidiabetic and antibacterial properties.

Thimbleberry – This Western/northwestern fruit looks a heck of a lot like a raspberry, but it’s not. They were once an important food of the native tribes of the region and can be grown in your garden for yourself, or as a food for foraging wildlife if that’s your preference. They’re a little bit tart, rich in provitamin A and vitamin C and have traces of potassium, calcium and iron. A tea made from leaves and roots can be a tonic to treat stomach ailments as well.

Dewberry – This southern/southeastern fruit looks a bit like its cousin the blackberry but is smaller, and sometimes considered a weed. Mistake! They are ripe in April and May and are a bit more tart than blackberries. Dewberries have zinc, vitamin C and also vitamin K1. They are quite fibrous and have very high amounts of antioxidants and potassium content (great to eat when hiking to avoid cramps!).

Barberry – These tart berries can be found all over the world and are quite high in vitamin C, a valuable antioxidant. Did you know that if humans were to make vitamin C like other animals can (but we do not), we would make somewhere between 3 grams and 10 grams a day? Yes, you need more vitamin C.

Marlberry – Not to be confused with the mulberry, the marlberry (or marbleberry) is an evergreen shrub or tree that occurs naturally throughout central and South Florida. The marlberry’s purple fruit (it has one large inedible seed in the middle) has been described as “from bad to almost good.” But others say it tastes similar to blackberries and makes great jam.

Lingonberry – These cranberry-looking and delicious red fruits are the primary dietary source of anthocyanins and other antioxidants for folks living in frozen Scandinavia (think Nordic diet). They are quite high in antioxidant compounds (more than a day’s worth of manganese in ¾ cup) and also a bit of natural fat.

Salmonberry – Like a raspberry blackberry with a tart almost strawberry taste, this little berry, when dried, has powerful antioxidant and anti-inflammatory effects. They contain the rare vitamin K (for heart and artery health), loads of minerals (calcium, potassium, and iron) and a not-insubstantial dose of vitamin C and provitamin A.

Bayberry – Chinese Bayberries (bilberries) look a lot like blueberries, are unusual for a fruit in that they have b-vitamins, but also provitamin A (like carotene), minerals, dietary fiber, and very high levels of vitamin C. They are also a good source of the same antioxidants that give red wine its health benefits.

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One to avoid: The snowberry – No, not “snozzberry,” the fictitious fruit from Willy Wonka. In olden times, one or two of these small, white snowberries that look like little white apples were eaten by the Stl’atl’imx (natives of British Columbia) to settle the stomach after too much fatty food. Why? Because they’re a little bitter, and high in saponins, which causes a mild toxicity to humans that makes one vomit. Quite a way to clear the stomach!

Now, you may have a hard time finding most of these berries at your local market. However, some may be purchased freeze-dried or as berry powders online. Some studies indicate whether freeze-dried or powdered — they still pack a powerful nutritional punch.

However, if you lean more towards popular berries that are easier to find, you certainly can get your fill of free radical-fighting antioxidants in acai berries, blueberries, cranberries and pomegranate (yes, those fleshy red jewels are considered berries!).

The post 8 little-known berries for fierce free radical protection appeared first on Easy Health Options®.

That’s why prevention and slowing progression have been the main focus of research for a long time now.

What are the early and often silent signs that indicate Alzheimer’s is coming, but not for maybe five or ten years?

And what if you could address those symptoms right now?

The oxidation-antioxidant Alzheimer’s connection

A Canadian research team made a discovery that could alter the way we diagnose Alzheimer’s disease.

Before we go on, let’s define a few terms…

Oxidation creates oxidative stress, an imbalance between free radicals and antioxidants in your body.

Free radicals are molecules that are the result of your body metabolizing oxygen. These molecules contain an uneven number of electrons, which allows them to react easily with other molecules and set off chain reactions that cause many diseases, including Alzheimer’s.

And antioxidants are molecules that can donate an electron to a free radical to stabilize it and keep it from causing disease.

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Oxidative biomarkers may be earliest symptom

By analyzing blood samples of subjects in the Canadian Study on Health and Aging, Dr. Charles Ramassamy and two of his graduate students found that an increase in oxidative markers, known to be involved in Alzheimer’s disease, shows up as much as five years before the onset of the disease.

Up until now, it had been thought that this imbalance between oxidation and antioxidants in the blood was a consequence of Alzheimer’s. Now, we know it is an early sign of the disease.

Why is this so important?

“By identifying oxidative markers in the blood of individuals at risk five years before the onset of the disease, we could make recommendations to slow the onset of the disease and limit the risks,” Dr. Ramassamy noted.

This could be as simple as nutritional recommendations for greater antioxidant intake.

“Given that there is an increase in oxidative stress in people who develop the disease, we may regulate the antioxidant systems. For example, we could modulate the antioxidant systems, such as apolipoproteins J and D, which transport lipids and cholesterol in the blood and play an important role in brain function and Alzheimer’s disease. Another avenue would be to increase the intake of antioxidants through nutrition.” 

This breakthrough discovery also provides a potential alternative to the invasive and expensive tests now used to diagnose Alzheimer’s.  

Presently, the disease is diagnosed through tests that assess cognitive functioning, as well as through brain imaging and analysis of cerebrospinal fluid.

“The lumbar puncture is invasive, while brain imaging is expensive and not 100% reliable. This complicates regular follow-up,” says Dr. Ramassamy.

He sees a future where a simple blood draw could replace these invasive and unreliable tests.

In the meantime, you can start by making sure you have plenty of antioxidants in your diet.

How to eat more antioxidants

The thing about antioxidants and oxidative stress is this…

There’s no reason to wait for a blood test to see if your body is under a free radical attack due to oxidative stress. It’s an ongoing battle. That means there’s no reason to wait on supporting your health with antioxidants.

These antioxidant-rich foods are a great place to start:

• Pecans
• Peanuts
• Pistachios
• Berries (blueberries, strawberries, raspberries, blackberries)
• Artichokes
• Red kidney beans
• Black beans
• Kale and spinach
• Sweet potatoes
• Beets
• Prunes
• Red cabbage
• Red grapes
• Red wine
• Dark chocolate

However you choose to upgrade your antioxidant nutrition, just be sure you do — for your brain’s sake and more.

Sources:

Antioxidants to prevent Alzheimer’s disease — Eureka Alert

Effect of APOE ε4 allele on levels of apolipoproteins E, J, and D, and redox signature in circulating extracellular vesicles from cognitively impaired with no dementia participants converted to Alzheimer’s disease —Alzheimer’s Association

Discovery of early plasma biomarkers for Alzheimer’s disease — Institut National de la recherche scientifique (National Institute of Scientific Research)

12 Signs of a Free Radical Attack — Easy Health Options

The post The Alzheimer’s symptom that signals an antioxidant intervention appeared first on Easy Health Options®.

These complications don’t happen to everyone with diabetes. But the longer you have the disease and the worse your blood sugar control is, the more likely you are to eventually develop one (or more) of them.

Why does diabetes impact so many different organs and systems in your body?

Because the excess sugar can damage the body in a multitude of ways:

• It can damage the walls of tiny blood vessels known as capillaries that supply blood to your nerves, particularly in the legs, and lead to nerve damage.
• It can damage the filtering system in the kidneys that removes waste from the blood, eventually triggering kidney failure.
• It can damage the blood vessels of the retina, causing vision problems or even blindness.

And that damage can extend to your bones as well…

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Diabetes puts you at risk for hip and other debilitating fractures

Researchers from the University of Sheffield reviewed health records from previous studies and determined that people with diabetes (type 1 and 2) have a higher risk of developing hip and non-vertebral fractures (fractures that don’t impact the spine or skull).

Like other diabetes complications, researchers found that the risk of bone fractures was higher for people who had the disease longer and those whose blood sugar control was worse. The risk was also higher for those with type 1 diabetes versus those with type 2 diabetes. But people with type 2 diabetes who used insulin had a higher risk too.

Even though bone fractures aren’t on most people’s radar as a possible diabetes complication, this isn’t the first study to show people with diabetes have a higher fracture risk…

• A 2014 study found that people with diabetes are as much as three times as likely to get a bone fracture as people without diabetes.
• Another from 2018 found women diagnosed after age 40 with diabetes experience a 30 percent increase in their risk of non-vertebral fracture and an astonishing 82 percent increased risk for hip fracture.

Hip fractures, in particular, are known to cause disability in older people and even increase the risk of dying within a year of the injury.

What’s the connection between diabetes and poor bone health? Advanced glycation end-products (AGEs).

AGEs are associated with elevated fracture prevalence or incidence, in particular among people with diabetes.

AGEs cause oxidative stress and inflammation. They also physically affect bone quality when they accumulate in bone collagen fibers. A growing body of evidence indicates that AGEs play a significant role in the progression of classical diabetes complications and diabetic osteopathy.

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Better controlled blood sugar for better bones

So, how do you protect your bones if you have diabetes?

First, you have to do everything in your power to keep your blood sugar under control. For many people with diabetes, that means using diabetes medication, exercising regularly and eating a healthy diet.

Avoid foods that contain AGEs. Meat contains 150 times more AGEs than fruits and vegetables, so switching a meaty meal to a vegetarian meal a few times per week is one of the best ways to lower your AGE intake.

When you do eat meat, avoid grilling, roasting, searing, frying or baking. These cooking methods, which use high heat for long periods, increase the amount of AGEs produced in the meat. Wet cooking methods like steaming, poaching, stewing and boiling result in lower AGE production.

Snack on berries. One in particular, the Aronia berry, also known as the chokeberry not only helps lower the amount of sugar entering your bloodstream after you eat but is the highest berry source of chlorogenic acid (CGA) — an antioxidant compound that has been found to not only decrease bone loss but promote bone growth.

Next, you may have your doctor check your vitamin D levels. Why?

• According to McMaster University, many people with diabetes are
  low in vitamin D.
• Another study found that people with vitamin D blood levels of 50 ng/mL (considered adequate) were five times less likely to develop diabetes than those with 20ng/mL. The lead author of that study suggested that rather than focusing solely on obesity and sugar and fat intake, we should be focusing on vitamin D levels.

And not only is vitamin D known to help regulate insulin levels, we already know it helps promote bone health.

Sources:

1. People with diabetes at higher risk of bone fractures — co.uk.
2. People with diabetes are at greater risk of bone fractures —  EurekAlert!
3. Advanced glycation end products and bone — Science Direct.com
4. The risk of hip and non-vertebral fractures in type 1 and type 2 diabetes: A systematic review and meta-analysis update — Bone.
5. Diabetes — Mayo Clinic.
6. Bone Fractures: Prevention — Cleveland Clinic.

The post AGEs: Why diabetes is bad for your bones appeared first on Easy Health Options®.

Sold under the name Splenda, sucralose has been linked to an increase in malignant tumors in mice. Research also shows sucralose upsets the balance of the gut microbiome, disrupts blood sugar levels and promotes inflammation.

Other symptoms reported by people who consume sucralose include:

• Red, itchy skin
• Wheezing and breathing problems
• Swelling of face, lips and tongue
• Bloating and stomach pain
• Anxiety, dizziness and depression

As if that weren’t bad enough, sucralose also has been found to increase the risk of coronary heart disease, a condition that makes heart attack more likely.

So why is it that sucralose appears to be nothing but trouble health-wise? Investigators may have found an answer — and it’s pretty alarming….

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Sucralose could damage DNA

In a previous study, researchers discovered that after sucralose is ingested, several fat-soluble compounds are produced in the gut. One of these compounds is sucralose-6-acetate.

Now, a study by the same research team has determined that sucralose-6-acetate is what’s known as “genotoxic.”

In other words, the chemical breaks up DNA in the cells exposed to it.

What’s worse, the researchers found trace amounts of sucralose-6-acetate in the sucralose itself, not just as a byproduct of sucralose consumption.

“To put this in context, the European Food Safety Authority has a threshold of toxicological concern for all genotoxic substances of 0.15 micrograms per person per day. Our work suggests that the trace amounts of sucralose-6-acetate in a single, daily sucralose-sweetened drink exceed that threshold,” says Susan Schiffman, corresponding author of the study and an adjunct professor in the joint department of biomedical engineering at North Carolina State University and the University of North Carolina at Chapel Hill.

“And that’s not even accounting for the amount of sucralose-6-acetate produced as metabolites after people consume sucralose,” Schiffman adds.

Sucralose chemical could alter gut composition

For the study, the researchers exposed human blood cells and gut tissues to sucralose-6-acetate in lab tests.

“When we exposed sucralose and sucralose-6-acetate to gut epithelial tissues — the tissue that lines your gut wall — we found that both chemicals cause ‘leaky gut,’” Schiffman says. “Basically, they make the wall of the gut more permeable. The chemicals damage the ‘tight junctions,’ or interfaces, where cells in the gut wall connect to each other.”

What that means is with a leaky gut, things that would normally be flushed out of the body in its waste are instead leaking out of the gut into the bloodstream, Schiffman adds.

When looking at the genetic activity of the gut cells exposed to sucralose-6-acetate, the team found increased activity in genes related to oxidative stress, inflammation and cancer.

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What to eat instead of sucralose

Schiffman says their work raises a host of concerns about the potential health effects of sucralose and its metabolites.

“It’s time to revisit the safety and regulatory status of sucralose because the evidence is mounting that it carries significant risks,” she says. “If nothing else, I encourage people to avoid products containing sucralose. It’s something you should not be eating.”

Now, you may think that having an occasional diet soda is probably okay. However, bear in mind that sucralose-6-acetate is fat-soluble, meaning it could be stored in the body’s fat long after you consume it. Just imagine this chemical terrorist lurking in your cells and destroying your DNA — all after just one drink!

It’s best to replace your diet soda fix with a healthy unsweetened beverage like tea, coffee or plain water. They’ll all keep you hydrated, and with tea and coffee you’ll be getting additional health benefits as well.

If you absolutely must have soda and you want it to be calorie-free, then try soda naturally sweetened with stevia. Just make sure the soda in question uses 100% stevia that’s free of bulking agents like erythritol, which, like sucralose, should be avoided at all costs.

Sources:

1. Chemical Found in Common Sweetener Damages DNA — NC State University

2. Toxicological and pharmacokinetic properties of sucralose-6-acetate and its parent sucralose: in vitro screening assays — Journal of Toxicology and Environmental Health

The post The ‘genotoxic’ sweetener that damages your DNA appeared first on Easy Health Options®.

But this little organ does a lot, storing bile until it’s needed by the small intestine to digest fats and carry away toxins produced by the liver.

Several years ago, my mom had to have her gallbladder removed in a procedure known as a cholecystectomy. She just had too many gallstones, and they were starting to cause a painful and dangerous blockage in the bile duct.

She didn’t suffer too many short-term side effects after the procedure, and the ones she did diminished over time.

However, growing research indicates the long-term repercussions of gallbladder removal may be a lot more serious — including cancer.

Gallbladder removal and cancer risk

For instance, one study showed in the year before their diagnosis, 4.7 percent of patients with pancreatic cancer had a diagnosis of gallstone disease, with 1.6 percent of them requiring gallbladder removal. By contrast, only 0.8 percent of non-cancer patients had gallstones, with 0.3 percent having their gallbladders removed.

Now there’s evidence of a second and bigger cancer risk associated with gallbladder problems…

Drawing on data from large prospective cohorts using Mendelian randomization — a method that uses measured variation in genes of known function to strengthen the causal effect of a modifiable exposure on disease in observational studies — an international team of researchers conducted a large two-part analysis exploring the link between gallbladder health and kidney cancer.

In the first part of the study, the researchers examined the risk of kidney cancer in more than 16 million individuals from a Swedish database who were followed for about 13 years. During that time, some experienced gallbladder removal. They took into account the age at which the cholecystectomy occurred, as well as the time between the gallbladder removal and kidney cancer diagnosis.

Next, the researchers studied the causal effect of gallstones on kidney cancer risk based on data from more than 400,000 participants in the U.K. Biobank.

In their analyses, the team discovered that:

• In the first 6 months after gallbladder surgery, the risk of developing kidney cancer shot up by a whopping 279 percent.
• Patients who had a cholecystectomy before the age of 40 saw a 55 percent increase in their kidney cancer risk compared with those who did not.
• The risk of kidney cancer increases by almost 10 percent for every doubling of gallstone prevalence.

Excess bile acids could be the problem

The researchers have a couple of theories about the gallstones-kidney cancer link…

Study leader Dr. Justo Lorenzo Bermejo of the Institute of Medical Biometry at Heidelberg University in Germany told MedPage Today that it’s possible gallbladder removal could result in increased excretion of bile acids, which could lead to oxidative stress and damage to the kidneys that could lead to kidney cancer.

“Another possible explanation is that excess bile acids lead to increased synthesis of secondary bile acids, which in turn can alter Wnt/β-catenin signaling and promote cancer,” Bermejo says. “The Wnt gene pathway regulates a huge array of cellular functions, including proliferation, differentiation, renewal and apoptosis [cellular death].”

The results also suggest type 2 diabetes and smoking may mediate the effect of gallstones on kidney cancer. Cigarette smoke releases harmful chemicals that spread to the kidneys and can damage DNA, making it harder for kidney cells to repair themselves.

Bermejo told MedPage Today the study emphasizes the compelling need to screen for and rule out kidney cancer before and during gallbladder removal. “It would also be important to inform patients undergoing cholecystectomy in their 30s about their increased risk of kidney cancer 25 to 30 years after surgery,” he adds.

Keeping a healthy gallbladder

This study is just one more reason to consider our gallbladders before things go bad. Start by understanding your risks…

The risk of gallbladder disease is higher for women, especially if pregnant, on hormone therapy or using birth control pills, or over the age of 60.

Other risk factors include a history of rapid or significant weight loss using very-low-kilocalorie diets,  increased fat and sugar intake, high cholesterol, diabetes, bariatric surgery and a sedentary lifestyle.

My colleague Joyce Hollman writes about six natural ways to reduce your risk of gallstones. The herb milk thistle has also been found to raise the solubility of bile, deterring the formation of gallstones.

The perfect diet for avoiding gallstone would look something like this:

• Five servings of fruit and vegetables
• Several servings of carbohydrates, preferably whole grain
• Two to three servings of low-fat milk or dairy products
• Lean protein, such as chicken, fish or beans

Focus on foods high in fiber and low in fat and sugar. Flax seed, salmon, walnuts and other foods high in omega-3 fatty acids can also help lower your cholesterol. Gallstones are usually made up of cholesterol or bilirubin.

Sources:

Patients With Gallstones Should Undergo Kidney Cancer Screening — MedPage Today

Justo Bermejo on the Gallstone-Kidney Cancer Connection — MedPage Today

Gallstones, Cholecystectomy, and Kidney Cancer: Observational and Mendelian Randomization Results Based on Large Cohorts — Gastoenterology

Cholecystectomy (gallbladder removal) — Mayo Clinic

Can you recommend a diet after gallbladder removal? — Mayo Clinic

Anti-gallstones Diet: What Foods to Eat and What to Avoid — University of Maryland Medical System

The post The crazy high cancer risk that comes after gallbladder surgery appeared first on Easy Health Options®.

And that’s fine with me. I love the creamy taste of avocados, and spreading one on my toast seems so much better and more flavorful than slathering it with butter, or worse, “fake butter.”

Well, research is now showing that eating just one avocado a day can help lower “bad” cholesterol and protect you from stroke and heart disease.

More specifically, an avocado each day seems to protect you from oxidized LDL.

Oxidation in the body is the start of a chain reaction that ends in hardened arteries, stroke and heart disease.

If just eating something I like every day can protect me from that, well, I’m in!

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Just one each day to reduce stress on your heart

Research from Penn State University took people who were overweight or considered obese as its subjects and looked at whether eating an avocado each day would help lower LDL (“bad”) cholesterol.

Specifically, Penny Kris-Etherton, distinguished professor of nutrition at Penn State, wanted to see if an avocado would reduce the oxidation of LDL particles.

“When you think about bad cholesterol, it comes packaged in LDL particles, which vary in size,” Kris-Etherton said. “All LDL is bad, but small, dense LDL is particularly bad. A key finding was that people on the avocado diet had fewer oxidized LDL particles. They also had more lutein, which may be the bioactive that’s protecting the LDL from being oxidized.”

Just as it turns an apple brown or causes metal to rust, oxidation causes harm in our bodies. We usually call this oxidative stress.

“We were able to show that when people incorporated one avocado a day into their diet, they had fewer small, dense LDL particles than before the diet,” said Penny Kris-Etherton, distinguished professor of nutrition, who added that small, dense LDL particles are particularly harmful for promoting plaque buildup in the arteries.

“Consequently, people should consider adding avocados to their diet in a healthy way, like on whole-wheat toast or as a veggie dip.”

Why avocados?

Besides controlling the oxidative process in the body, avocados do other things for heart health.

• Avocados are rich in lutein, a plant pigment found in the macula of the eye. In the Penn State study, participants who ate an avocado daily increased their levels of lutein by more than 68 percent. Lutein has been found to decrease the production of inflammatory cytokines in coronary artery disease patients.
• One avocado has 975 mg of potassium, about a third of the daily recommended amount. Low potassium has been linked to hypertension, heart disease, and stroke.
• Avocados fill you up. The healthy monosaturated fatty acids found in avocados help you feel full, which can help you manage blood sugar and reduce levels of “bad” LDL cholesterol.

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How to eat more avocados

There are so many possibilities here!

A ripe, soft avocado can be mashed and spread on whole-wheat toast, or combined with garlic, onions and lime juice for tasty guacamole to be enjoyed with carrots and whole-wheat pita bread.

The health benefits and versatility of the avocado are no secret. Here are even more details on what avocados can do for your health.

And here are some super ways to get more avocado in your life!

• Avocados for breakfast: Avocado Toast and Eggs Over Easy
• Avocado Banana Smoothie
• Avocados for dinner: Guacamole Burgers
• Avocados in salad: Chickpea, Avocado, and Feta Salad

Sources:

1. One avocado a day helps lower ‘bad’ cholesterol for heart healthy benefits — EurekAlert!
2. How Eating One Avocado a Day Can Help Your Health — Bicycling
3. Lutein exerts anti-inflammatory effects in patients with coronary artery disease — Atherosclerosis
4. Lutein and Your Heart — Cleveland HeartLab

The post One a day to lower cholesterol, stroke and heart disease risk appeared first on Easy Health Options®.

That’s because as estrogen levels go down, a woman’s chances of osteoporosis go up.

Is it any wonder then that one in two women over the age of 50 will suffer a fracture due to declining bone mineral density, or that 80 percent of the approximately 10 million Americans living with osteoporosis are women?

This means that as women, we have to be particularly aware of things that can make our bones more brittle — some of which can be surprising.

 And according to research from the Women’s Health Initiative Study, one of the most surprising and dangerous might just be air pollution…

Breathing in bone damage

The research followed over 9,000 post-menopausal women through almost 33,000 doctor’s visits. Each woman’s exposure to air pollutants was estimated based on where they lived and then compared to their bone mineral density over a period of six years.

Advanced models were used to investigate the impact of four common air pollutants from a family of gases that form when fuel is burned at high temperatures — exactly what you find emitting from automobiles, trucks and even construction equipment and boats.

And sure enough…

The results clearly showed that long-term exposure to air pollution could take a woman’s bones from strong and healthy to weak, brittle and osteoporotic.

Unfortunately, post-menopausal women living in areas with high levels of air pollutants suffered the highest levels of bone loss.

While the research didn’t reveal exactly how these pollutants eat away at healthy bones, the investigators believe it likely has to do with inflammation and oxidative stress. That’s not especially surprising given that exposure to air pollutants has been linked to these same destructive processes in other studies.

Preserving your bone health now and post-menopause

So how can you keep your bones strong when even the air around you could be turning them brittle with every breath?

Of course, I firmly believe vitamin D is essential to bone health (and so much more). And, as I’ve said before, most people’s blood levels show they are deficient in this valuable nutrient.

But air pollution is a different kind of ever-present threat. To reduce the silent damage it’s doing with every breath we take, we have to go after the two ways it appears to eat away at our bones…

That means combatting the inflammation and oxidative stress we just talked about.

For that, there are two options at the top of my list…

• Omega-3’s – The omega-3 fatty acids found in fish oil are powerful inflammation fighters. But one source of omega-3s, krill oil, also offers high levels of the powerful antioxidant, astaxanthin, which can also provide protection from oxidative stress. That makes krill oil a two-in-one for inflammation and oxidative stress.
• Exercise – Physical activity helps to render inflammatory molecules powerless to keep inflammation from destroying the tissues of your body. And we know exercise, especially weight-bearing, strengthens bones. A side benefit of taking omega-3s when exercising? Doubling your muscle strength which can help guard against a vicious cycle of bone loss, muscle loss and weight gain that happens often around menopause and post-menopause.

Sadly, every day we’re learning more about how air pollution can drag our health down. It’s easy to feel powerless against it. But the truth is, you can still fight back.

Sources:

Air pollution and decreased bone mineral density among Women’s Health Initiative participants – eClinicalMedicine

Vitamin D – Mayo Clinic

Omega-3 fatty acids supplementation and oxidative stress parameters: A systematic review and meta-analysis of clinical trials – NIH

The post Breaking the link between air pollution and osteoporosis appeared first on Easy Health Options®.

A long-researched longevity theory known as the French Paradox.

See, despite living a life of selflessness, Sister André had a few indulgences in life — chocolate and red wine. Her caregivers say she enjoyed a glass every day, a habit shared with another long-lived Frenchwoman — Jeanne Louise Calment.

She too was known to drink wine and was especially fond of chocolate, reportedly enjoying a little over 2 pounds a week!

I’ve always been fascinated by the French Paradox, but I’m finding there’s much more to it than the idea of “biological immortality” pioneered by longevity expert Dr. David Sinclair, Ph.D.

He proposed that resveratrol, a compound in the skin of red grapes, activated sirtuins — proteins involved in regulating cellular processes that could slow aging.

While those benefits are part of resveratrol’s life-extending recipe, what it does for artery health may be its best-kept secret…

The true secrets of the French Paradox

The French Paradox came about years ago when researchers discovered that in regions of France where the population enjoys a diet rich in full-fat dairy and cheese and consumes red wine regularly, the incidence of heart attack was considerably lower than in other parts of the world.

These days the French diet is said to be similar to the Mediterranean diet, but creamy dairy, rich cheese and red meat — foods high in artery-clogging saturated fats — are still regular staples.

Fortunately, it’s the resveratrol-rich red wine to the rescue…

Resveratrol helps prevent damage to blood vessels, reduces “bad” cholesterol, and promotes normal smooth blood flow. For example, according to one published study, resveratrol helps protect against plaque buildup!

But that’s not all…

Recently, research revealed that exposure to toxic metal pollutants, including lead, cadmium and arsenic, was worse on our hearts than smoking or cholesterol.

We’re exposed to these heavy metals via pollution, so they’re hard to avoid — but not impossible to remove from your body…

A healthy heart and circulatory system

It’s possible to support the body’s circulation and reduce the load of harmful contaminants that damage cells and accelerate aging via a process known as chelation.

Toxic metals can be “chelated” from the body when a chelating agent — like resveratrol — binds to toxins so they are expelled through urine. The process is similar to detoxing.

Resveratrol can be acquired through diet, with grapes and wine being the most abundant sources. But resveratrol can also be found in seeds and the skins and fruit of bilberries, raspberries, blueberries and cranberries.

But since resveratrol is a molecule that’s easily captured, it can be formulated as an extract or supplement. A much better solution than relying on red wine!

Resveratrol can bind to cadmium and arsenic. But reducing lead in the body requires the help of another chelator, ethylenediaminetetraacetic acid or EDTA for short. EDTA has been used for years in cases of lead poisoning intravenously. EDTA supplements work well for gentle maintenance.

To learn more about chelation, see the editor’s note below… you’ll be taken to a page all about.

Sources:

Resveratrol, Wine, and Atherosclerosis — International Journal Angiology

The post Verified secrets that supercentenarians share appeared first on Easy Health Options®.

In fact, research has shown fasting has the power to do everything from dousing the fires of the inflammation that fuels disease to propping up a failing immune system and enhancing longevity.

And now there’s more good news on the fasting front.

Not only will fasting help protect you against dementia in four very important ways, you can do it in a manner that’s not really fasting at all — but more of a pretend fast.

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The keyword is “mimicking”

What we’re talking about is called the fast-mimicking diet or FMD.

And it’s a diet that’s already been put through its paces by researchers.

Invented by a team of scientists led by Professor Valter Longo, the diet is high in unsaturated fats, but low in overall calories, protein, and carbohydrates in order to mimic the effects of a water-only fast, while still providing necessary nutrients.

And Professor Longo’s team has already been able to demonstrate that it possesses a wide range of beneficial effects, including the promotion of stem cell regeneration, the lessening of chemotherapy side effects and the lowering of risk factors for cancer, diabetes, heart disease and other age-related conditions.

Now, the scientists have pitted the diet against dementia with hope-inspiring results…

4 proven brain benefits

First, the team tried out the diet in mice models of Alzheimer’s who were fed the fasting-mimicking diet for four or five days twice per month and allowed to eat normally the rest of the time.

And the researchers found that the FMD fought back against dementia in four ways:

• First, it lowered the levels of amyloid beta — the primary driver of plaque buildup in the brain.
• Second, it reduced hyperphosphorylated tau protein, which forms tangles in the brain.
• Third, it resulted in lower levels of brain inflammation, including a reduction in the number of active microglia, the immune cells that seek and destroy pathogens and damaged cells in the brain.
• Finally, the diet lowered levels of oxidative stress, which plays a role in Alzheimer’s pathology by damaging neurons and contributing to the accumulation of amyloid in the brain.

Because of all this, the Alzheimer’s mice on the FMD showed less cognitive decline than their standard diet counterparts.

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How to mimic fasting

So how can you put the diet that mimics fasting to work for you to guard against dementia?

Past research has set the diet to the following:

• The first day, you consume 1,100 calories (11% from protein, 46% from fat and 43% from carbohydrates).
• For the next four days, you’ll consume just 725 calories per day (9% protein, 44% fat and 47% carbohydrates).

Since those ratios are very important, you should be careful about choosing foods that represent the correct macronutrient profile.

I was able to find a fast mimicking diet plan with recipes here for reference.

You can also order a five-day FMD box, with all your meals ready to go, from companies like ProLon, to make things easier.

One thing Dr. Longo has advised previously is that if you’re eating the right foods, eat more of them, not less.

This post contains an affiliate link. We may earn a small commission if you make purchases through links on our site at no additional cost to you.

Sources:

What Is the Fasting Mimicking Diet? — US News & World Report

Fasting-mimicking diet reduces signs of dementia in mice — ScienceDaily

The post The diet found to fight dementia 4 ways 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®.

• Age-related macular degeneration, or AMD, is the leading cause of blindness in the developed world.
• Right now, there is neither a cure nor a treatment for AMD.

Research is ongoing into the origins of AMD.

About two years ago, scientists found that leaky blood vessels in the retina are a big part of the cause.

Now, a vision scientist has discovered more about how AMD works and hopes his discovery will lead to effective treatment…

Understanding AMD

Joshua Chu-Tan, a postdoctoral researcher at The Australian National University, focuses his research on novel gene therapies for the treatment of AMD.

He explains AMD this way:

“AMD is an incredibly complex disease … if you try and block a single thing leading to the disease, it’s very likely that something else would just come and take its place, whether that be well established causes, such as inflammation or oxidative stress, or things we just don’t even know about yet. It’s the same issue that faces researchers looking into treatments for all kinds of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s.”

Age-related macular degeneration is an irreversible destruction of the macula, an area in the center of the retina about 5mm in diameter.

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The macular pigment in your eyes acts an internal pair of sunglasses to protect your vision from damaging light. In particular, an area within the macula called the fovea is where photoreceptors begin to die. Photoreceptors are the cells that receive light from objects and “translate” that light into vision, allowing us to see objects, people, faces.

AMD leads to loss of the sharp, fine-detail, “straight-ahead” vision required for activities like reading, driving, recognizing faces and seeing the world in color. 

It only takes a lesion of 1.5-millimeters to the fovea (about the thickness of a credit card) to render a person legally blind.

A potential cure for AMD is in our genes

Remember high school biology?

Remember DNA and RNA?

Ever bought furniture at IKEA? Wait … what!

That’s right. Joshua Chu-Tan has a great analogy that clearly explains his potential cure for AMD…

Your DNA contains all the instructions for how the “furniture” should be put together. But nothing’s been assembled yet.

Your RNA holds onto copies of these instructions. These copies leave the “warehouse” all the time.

The problem is, for a disease like AMD that has multiple possible causes, those “instructions” just aren’t clear enough to get the job done.

But there’s another type of RNA called “messenger RNA” or mRNA.

This molecule is like a security officer, checking everything coming out of the warehouse for a particular type.

Let’s say there’s an epidemic of coffee tables. People’s homes are being overrun with coffee tables.

The mRNA molecule prevents any instructions for coffee tables from being read.

It can control an entire pathway (coffee tables) instead of just a single gene.

For a complex disease like AMD, mRNA has the potential to provide a viable method of treatment, just as it is already doing in cancer treatments.

mRNA 124 to the rescue

There are many types of microRNA, each regulating a different pathway.

By using a technique that allowed them to distinguish all of the active microRNA in the retina and the targets they’re controlling, Joshua Chu-Tan and his team discovered mRNA 124.

124 is the most active microRNA in the retina. It’s constantly working to fight off harmful inflammatory molecules. The retina activates more and more mRNA 124 to continue this defense.

But eventually, the retina gets overwhelmed. Like an army that’s being overrun and outnumbered by the enemy, mRNA 124 molecules start dying off, until none are left standing to fight the “enemy.”

To prove that mRNA 124 could be the answer to age-related macular degeneration and other diseases of the retina, Joshua Chu-Tan and his team injected mRNA 124 molecules into the eyes of animals that had suffered retinal damage.

As they expected, they saw that those receiving the treatment had better retinal function, less photoreceptor cell death, and less inflammation.

These are preliminary results, but they are promising.

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Future treatment for AMD looks brighter

The next step will be to find out how mRNA 124 moves around the retina, in the hope of designing a treatment that will transport these powerful molecules to exactly where they’re needed to stop AMD in its tracks.

Until then, it’s important to take as much care of your eyes now, and that includes knowing the early signs of AMD, which include:

• Trouble reading — you need more light, and words appear blurry or hazy
• Colors appear less bright
• Haziness, blurriness or distortion in central vision
• Trouble recognizing people’s faces

A healthy diet rich in vitamins and minerals can help nourish and protect your eyes.

Even when it comes to treating macular degeneration, especially the dry type, the American Academy of Ophthalmology recommends nutrition as treatment. In addition to promoting general eye health, the AREDS and AREDS2 studies found these vitamins and minerals may slow dry AMD if taken daily:

• Vitamin C (500 mg)
• Vitamin E (400 IU)
• Lutein (10 mg)
• Zeaxanthin (2 mg)
• Zinc (80 mg)
• Copper (2 mg)

All of these nutrients take aim at oxidative stress — one of the well-established causes behind AMD, along with inflammation, according to the statement made above by the lead researcher. Of course, when it comes to lowering inflammation look to vitamin D3.

Sources:

The science of preserving sight — TED Talks

MicroRNA-124 is redistributed from neurons to glia to reduce inflammation and slow progressive retinal degeneration — Investigative Ophthalmology and Visual Science

MicroRNA-124 Dysregulation is Associated With Retinal Inflammation and Photoreceptor Death in the Degenerating Retina — Investigative Ophthalmology and Visual Science

Functional microRNA targetome undergoes degeneration-induced shift in the retina — Molecular Neurodegeneration

The post New therapeutic target takes aim at Age-related Macular Degeneration appeared first on Easy Health Options®.

And for women who have survived the cancer, the only thing that occupies their mind as much as the thankfulness they feel for being alive is the fear that the cancer will return.

Luckily, a study published in the International Journal of Cancer of breast cancer survivors may have the answer to beating back that fear by beating back the risk of cancer recurrence.

And it’s as simple as grabbing a handful of nuts…

Lower risk of cancer recurrence and death

The team of researchers followed almost 3,500 participants who had survived breast cancer from the Shanghai Breast Cancer Survival Study. Each participant completed a dietary assessment five years after their diagnosis. And the team kept up with all “breast-cancer specific events” including recurrence, metastasis and deaths.

So what did they find?

According to the researchers, their study proved that eating plenty of nuts may reduce the risk of breast cancer returning, spreading, or death from breast cancer by more than half.

Yup, you read that right…

“Our study is among the first to show nut consumption was associated with up to 50 percent reduced risk of breast cancer recurrence, spread or mortality,” said study author Professor Xiao-Ou Shu, of Vanderbilt University.

In fact, the researchers say that any nut will work to keep breast cancer at bay… from almonds, hazelnuts and pecans, to Brazil nuts, pistachios and cashews.

Even better, they point out that their research proved that there’s a dose-response pattern in the relationship between nut consumption and risk of breast cancer recurrence or death.

Put simply, the more nuts you eat, the lower your risk of all breast cancer issues.

To top it off, the researchers found that the sooner you start eating nuts the better since the association was stronger for survivors who had earlier stages of breast cancer than for those who had later stages.

The health effects of nuts

So how could simply eating nuts have health-protective effects for breast cancer survivors?

As Professor Shu points out, “Previous lab experiments have identified several potential molecular mechanisms indicative of growth inhibitory effects of nut components on human breast cancer cells which may prevent recurrence.”

Basically, they block the cancer growth.

Additionally, nuts may improve cholesterol levels and inhibit oxidation and cell dysfunction — all of which fights cancer.

Past research on colon cancer has even shown that nuts help your body detoxify reactive oxygen species that damage cells and attack your DNA.

Studies have even proven that eating nuts fights type 2 diabetes — an important benefit since women with blood sugar problems have a worse survival rate from breast cancer.

So go nuts and grab the snack shown to keep breast cancer from returning. And for even more breast cancer protection, follow these 10 research-backed ways to reduce your breast cancer risk.

Sources:

Eating nuts may reduce risk of dying from breast cancer by more than half, study suggests — Nottingham Post

Breast Cancer Facts & Figures — American Cancer Society

Can eating nuts have health-protective effects for breast cancer survivors? — EurekAlert!

Nut consumption in association with overall mortality and recurrence/disease-specific mortality among long-term breast cancer survivors — Wiley Online Library

The post Why nuts are a breast cancer survivor’s best friend appeared first on Easy Health Options®.

And it turns out that’s not all you have to worry about with COVID-19 infection. Researchers recently identified another worrying after-effect that could spell trouble for the long-term health of COVID-19 patients…

COVID-19 depletes glutathione in the body

A study at the Baylor College of Medicine found that compared to healthy age-matched individuals, COVID-19 patients have increased oxidative stress, oxidant damage and substantially reduced levels of glutathione, one of the body’s most abundant antioxidants.

Often called “the master antioxidant,” glutathione is found in high concentrations in most cells. It helps defend them against free radical damage and oxidative buildup which is toxic to cells and can harm many physiological processes. Glutathione also has a vital role in detoxifying outside contaminants such as chemicals, pollutants and drugs.

“Increased oxidative stress and reduced glutathione levels are associated with a number of conditions including aging, diabetes, HIV infection, neurodegenerative disorders, cardiovascular disorders, neurometabolic diseases, obesity and others,” says corresponding author Dr. Rajagopal Sekhar, associate professor of medicine at Baylor.

From their previous research, Sekhar and his colleagues suspected COVID-19 could be affecting oxidative stress and glutathione. And their study confirmed that premise in adults hospitalized with COVID-19.

“We found that these defects occur in all adult age groups, including young people, and worsen with increasing age,” he says.

The study samples were organized in three groups: ages 21 to 40, 41 to 60 and 61 and older. Earlier research has shown that in healthy adults, oxidative stress and damage levels begin to increase and glutathione levels start to decline.

However, this pattern changed with COVID-19 infection. 

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“We were surprised to see that the COVID-19 patients in the 21 to 40 and the 41 to 60 groups had much less glutathione and more oxidative stress than the corresponding age groups without COVID-19,” Sekhar says. He says this finding is surprising, given that they normally don’t see these deficits in younger age groups.

“These defects appear to get progressively worse with increasing age, and the oldest patients with COVID-19 had higher level of defects in these outcomes,” he adds. “We propose that these changes might be involved in the disease.”

Previously, the research team found increased oxidative stress levels and reduced glutathione in people with HIV and those with diabetes, and that supplementing with GlyNAC, a combination of glutathione precursors, improved those deficits.

Other studies found giving GlyNAC to older people and HIV patients reversed conditions like inflammation, insulin resistance and endothelial dysfunction, a type of non-obstructive coronary artery disease. GlyNAC also improved muscle strength, cognitive decline, exercise capacity and body composition.

Because these are all defects that have been reported in patients with COVID-19, Sekhar says the researchers considered whether GlyNAC supplementation could potentially be of value in with COVID-19 and its long-term symptoms.

“The effects of GlyNAC supplementation in patients with COVID-19 remain to be investigated in future research studies,” Sekhar said.

At the core of GlyNAC is n-acetylcysteine, also known as NAC. NAC is a powerful antioxidant that helps replenish glutathione.

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Boosting glutathione in the body

There are many ways to help bolster your body’s production of glutathione. As with most things health-related, it all starts with eating a healthy diet, getting enough sleep and keeping your stress levels down. It also helps to limit your alcohol consumption and avoid taking certain prescription and over-the-counter drugs like Tylenol.

Foods that help increase glutathione production include turmeric, raw dairy, eggs, grass-fed meat, whey protein and sulfur-rich vegetables like broccoli, kale, cauliflower, cabbage, spinach asparagus, collards and watercress. Grapes and avocados also have natural chemicals that boost glutathione.

Supplementing with certain nutrients can also help encourage your body to produce more glutathione. These include vitamin B12, vitamin B6, folate, selenium, n-acetylcysteine, milk thistle, vitamin C and vitamin E and the herb known as schisandra.

Sources:

COVID-19 patients have increased oxidative stress, oxidant damage, and glutathione deficiency — Baylor College of Medicine

Severe Glutathione Deficiency, Oxidative Stress and Oxidant Damage in Adults Hospitalized with COVID-19: Implications for GlyNAC (Glycine and N-Acetylcysteine) Supplementation — Antioxidants

Glutathione — WebMD

Endothelial Dysfunction — Stanford Health Care

The post COVID-19 deals a heavy blow to your ‘master antioxidant’ appeared first on Easy Health Options®.

And according to a study reported in the journal Nature, those might not be the only effects fat has on your body. In fact, researchers have found that both the fat in the food we eat — and the kind of that sticks to our bodies — could be to blame for thinning hair.

A fat-induced bald spot?

It’s been noticed among the scientific community that there are higher rates of androgenic alopecia among overweight people.

Androgenic alopecia is a common form of hair loss in both men and women. In men, it’s better known as male-pattern baldness (hair begins thinning over the temples and crown and can result in partial or complete hair loss). In women, the hair becomes thinner all over the head, but the hairline doesn’t recede.

A team of scientists at Tokyo Medical and Dental University set out to understand the connection between hair loss and weight, so they began by looking at how fat affects hair follicle stem cells — or HFSCs.

These stem cells are responsible for how our hair continues to grow back and get longer over time. When we’re healthy and youthful, HFSCs are capable of renewing themselves every hair follicle cycle.

But as time passes, as with everything, the renewal process doesn’t seem to work quite as well. And once they are unable to replenish themselves, your hair begins to thin and fall out.

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So what does that have to do with fat?

According to the researchers, both high-fat diets and obesity caused by genetics can contribute to the depletion of HFSCs by instigating epidermal differentiation set off by oxidative stress and the activation of inflammatory cytokine signaling.

Their studies in mice found that even just four consecutive days of a high-fat diet caused a rise in oxidative stress that resulted in fewer stem cells.

Additionally, according to Emi K. Nishimura, senior author, “the gene expression in HFSCs from the high-fat–fed mice indicated the activation of inflammatory cytokine signaling within HFSCs.” These inflammatory signals block hair follicle regeneration, leading to a loss of follicles and eventually overall hair loss.

Is the advice simply to eat less fat and lose weight? That’s a good first step, but not the only one…

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A healthier head of hair

Cutting down on fat in the diet is a win-win whether it’s to reduce hair loss or to protect your health in general. But while you are adjusting to a diet with less fat, you can also focus on reducing oxidative stress and inflammation via other means.

Easy Health Options editor, Virginia Tims-Lawson, has written an in-depth article on natural ways to lower inflammation levels, including five powerful supplements that can put out those fires.

But what about oxidative stress?

Well, let’s first look a just what oxidative stress is in order to understand how to defeat it.

Oxidative stress is considered “a disturbance in the balance between the production of reactive oxygen species (free radicals) and antioxidant defenses.”

In other words, it happens when the free radicals in your body that do damage outnumber the antioxidants that prevent that damage.

And since that’s the case, the answer to overcoming oxidative stress is to up your antioxidant levels.

You can do this through supplements such as:

• Vitamin C
• Quercetin
• Resveratrol (which has been shown to fight the effects of a high-fat diet)

Or you can get your antioxidants through foods and drinks like green tea, dark chocolate, blueberries, raspberries, red cabbage and grapes.

Sources:

What is oxidative stress? — NIH

What Health Conditions Are Linked to Obesity? — WebMD

Eating Less Fat May Save Your Hair — TMDU

The post The diet that accelerates hair loss appeared first on Easy Health Options®.

Staying healthy by eating right and exercising can definitely help with managing stress. In fact, when it comes to lowering stress, new research is confirming the wisdom of your mother’s command to eat your veggies…

The link between fruit and vegetable consumption and stress

New research from Edith Cowan University (ECU) in Australia has found that having plenty of fruits and vegetables in your diet can help reduce stress.

Researchers looked at the connection between fruit and vegetable consumption and stress levels in more than 8,600 Australians between the ages of 25 and 91 participating in a larger study of diabetes, obesity and lifestyle.

Results of the ECU study showed people who ate at least 470 grams of fruits and vegetables every day had 10 percent lower stress levels than those who consumed less than 230 grams. The World Health Organization’s daily recommendation for fruit and vegetable intake is at least 400 grams.

Lead researcher and Ph.D. candidate Simone Radavelli-Bagatini from ECU’s Institute for Nutrition Research observes that while it’s normal for people to feel some stress from time to time, long-term exposure can really hurt both physical and mental health.

“Long-term and unmanaged stress can lead to a range of health problems including heart disease, diabetes, depression and anxiety, so we need to find ways to prevent and possibly alleviate mental health problems in the future,” Radavelli-Bagatini says.

Despite the well-known benefits of a healthy diet, only one in two Australians eat the recommended two servings of fruit each day, and fewer than 1 in 10 eat the recommended daily five servings of vegetables. In the U.S., it’s estimated only 1 in 10 adults meet the federally recommended daily intake of 1 1/2 to 2 cups per day of fruits and 2 to 3 cups per day of vegetables.

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Researchers say the ECU study reinforces the link between a healthy diet and good mental well-being no matter how old you are.

“Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we’re seeing similar results across adults of all ages,” Radavelli-Bagatini says.

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental well-being. Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress, anxiety and lower mood.”

Further research could focus on which fruits and vegetables specifically provide the greatest mental health benefits.

The best fruits and vegetables to ease stress

You don’t necessarily have to go completely vegan to lower your stress levels. In an earlier issue, we talked about the potential stress-busting effects of the Mediterranean diet, which focuses heavily on plant-based foods, healthy fats and modest amounts of fish and poultry.

As far as specific fruits and vegetables for fighting stress, try adding those that are high in antioxidants like vitamin C, which studies have shown can help ease worried, anxious feelings. Good sources of vitamin C include strawberries, spinach and citrus fruits. Spinach also contains folate, which helps produce the calming brain chemical dopamine.

Blueberries and other berries contain antioxidants and phytonutrients that help support your body’s stress response, as well as strengthen your immune system. The omega-3 fatty acids in avocados are also great for reducing stress and boosting mood. And make sure you’re eating plenty of green vegetables like kale and broccoli, which are high in inflammation-fighting fiber.

Sources:

Eating more fruit and vegetables linked to less stress – study — Edith Cowan University

Only 1 in 10 Adults Get Enough Fruits or Vegetables — Centers for Disease Control and Prevention

The 10 Best Foods to Help Fight Stress — Everyday Health

Spinach 101: Nutrition Facts and Health Benefits — Healthline

20 Stress Relieving Foods to Try if You’re Feeling Anxious — Health

The post Want to be less stressed? Eat your fruits and veggies appeared first on Easy Health Options®.

But diabetes is perhaps hardest on the kidneys. About a quarter of diabetes sufferers will eventually develop a condition called diabetic nephropathy, which causes a gradual loss of kidney function and eventually lead to dialysis. Diabetic nephropathy is a leading cause of chronic kidney disease in the U.S. and is linked with an elevated risk of heart disease. And there is currently no cure for the condition.

Researchers have been studying ways to address kidney issues in diabetics, and they may have found a solution in the plant kingdom…

The PEITC-kidney connection

A study in rats indicates a substance responsible for giving certain cruciferous vegetables their sharp, strong taste could help reverse diabetes-associated kidney problems.

For the study, researchers analyzed the effects of phenethyl isothiocyanate (PEITC) in rats with diabetic nephropathy. Lead study author Dr. Mohamed El-Sherbiny, a postdoctoral fellow at Almaarefa University in Saudi Arabia, says they found evidence that PEITC manages kidney injury associated with diabetes by targeting multiple interconnected pathways involved in diabetic nephropathy, including inflammation, glycation and oxidative status.

“Our study provides, for the first time, evidence that PEITC might be effective as a naturally occurring agent to reverse serious kidney damage in people with diabetes,” Dr. El-Sherbiny says.

Vegetables containing PEITC include watercress, broccoli, turnips and radishes, with watercress having the highest concentration.

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Previous studies of another compound in cruciferous vegetables, sulforaphane, show it also helps reduce kidney damage associated with diabetes. The PEITC study strengthens the evidence that eating more vegetables containing these compounds could help people with diabetes head off kidney problems.

Because the research was conducted in animal models, researchers say further studies are needed to confirm the findings and determine how the PEITC results might inform new treatments or dietary recommendations for diabetics.

Best ways to promote good kidney health

The best way to ensure you’re getting the full protective benefits of the PEITC contained in cruciferous vegetables is to eat them raw. Cooking these vegetables can reduce the amount of PEITC and other health-supporting compounds.

The best way to ensure good kidney health is to keep yourself from developing diabetes — or if you already have diabetes, to manage it carefully. Try to get enough exercise and watch your diet, particularly when it comes to added sugars and highly processed foods.

There are other steps you can take to protect your kidneys. We’ve written before about how vitamin B1, also known as thiamine, can help slow and potentially reverse kidney damage in its earlier stages. You can either take a thiamine supplement or add the following thiamine-rich foods to your diet: brewer’s yeast, cereal and grains, tuna, pork, poultry, nuts, seeds, dried fruits and green vegetables like broccoli, asparagus and Brussels sprouts.

Another tip is to make sure you drink enough water every day to help your kidneys work smoothly. And be careful when using certain pain relievers like acetaminophen and ibuprofen, which can injure your kidneys.

As far as supplements go, moringa has shown potential in preventing kidney dysfunction by lowering blood levels of waste products like urea and creatinine. And resveratrol may protect against kidney injury caused by drugs, diabetic nephropathy and elevated uric acid levels.

Sources:

Compound found in some vegetables may reduce diabetes-related kidney damage — EurekAlert

Diabetes Overview: Complications — American Diabetes Association

Phenethyl Isothiocyanate: A comprehensive review of anti-cancer mechanisms — Biochimica et Biophysica Acta (BBA) – Reviews on Cancer

6 Supplements That Improve Your Kidney Health Naturally — Fullscript

The post The veggies diabetics should be eating for kidney health appeared first on Easy Health Options®.

These drinks are one of the biggest culprits when it comes to consuming too much sugar. After all, it’s easy to ignore the sugar you’re drinking when it’s a bottle of fruit juice (they’re just a bad as sodas!).

Like many, you may have switched to artificially sweetened drinks, but we’ve found they’re just as bad. In fact, a study of 5,158 adults over seven years found that people who consumed large quantities of artificial sweeteners gained more weight than non-users — the exact opposite of what you’re going for when you choose to use them.

If you’ve had a hard time cutting back, this recent study may give you some major motivation to ditch them for good…

That’s because sweet drinks aren’t just making us sick and fat — they’re making us old and frail — fast.

Sweetened drinks make women age too fast

An international team of medical and nutrition researchers is reporting that sugar-sweetened and artificially sweetened drinks are especially harmful to older women because they accelerate the aging process by increasing frailty.

Frailty is not just a byproduct of aging. It’s a standalone medical condition that is associated with a lower quality of life and a higher risk of death, hospitalization and institutionalization.

The data that connected frailty with sweet drinks came from the Nurses’ Health Study, a long-term health study investigating the risk factors for major chronic diseases. It included food-frequency and health questionnaires filled out periodically by 71,935 women from 1992 to 2014.

During that 22-year period, 11,559 of the women, or 16 percent, met the criteria for frailty — meaning they reported at least three of the following:

• Fatigue
• Reduced strength
• Low aerobic activity
• Five or more chronic illnesses
• Loss of at least 5 percent of body weight over a two-year period

Now, if you think these women may have been guzzling these sweet drinks, you’ll be surprised at these findings…

Just drinking two or more servings of sugar-sweetened beverages a day made women 32 percent more likely to become frail than those who drank none. For artificially sweetened drinks, the results were similar — a 28 percent increased risk for women who had two or more servings a day. 

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Other reasons to give up sweet drinks

If you’ve read up on free radical damage, all of this may have come as no surprise to you. Free radical damage is tied to premature aging and disease — and sugar is tied to free radical damage because it accelerates oxidative stress.

The more sugar you eat, the more oxidation occurs, and free radicals are a natural byproduct of this process. Supplementing with antioxidants, like the well-researched resveratrol, can help guard against free radical damage. But if you don’t give up the sweetened drinks, or at least cut down, it’s a never-ending battle.

If that’s not enough incentive to ditch the sweeteners, I’m not sure what is — except maybe all of these other reasons:

• If you’re getting 25 percent or more of your daily calories from sugar, you’re a heart attack waiting to happen. It’s sugar, not fat, that is the main dietary cause of heart disease.

• Are you worried about developing Alzheimer’s disease? A study in the journal Alzheimer’s & Dementia found that people who drink more than two sugary drinks of any type per day have reduced brain volume, including a shrunken hippocampus, and are at risk of Alzheimer’s in the long term.

• There’s even evidence that the younger and more pliable brains of adolescents are being damaged by too many sweet drinks. Studies show that daily intake of sugar will cause brain inflammation during this critical period of brain development, setting young people up for Alzheimer’s later in life. If you have a teenager or young adult in your life, you might want to encourage them to try these brain-boosting drinks as an alternative to soda.

And by the way, there is such a thing as being addicted to sugar. Luckily, you can rewire your brain to eat and drink less of it, and save your memory and your health. Here’s how.

Sources:

Sugary Drinks May Be Bad for Aging — NY Times

Sweetened beverages and risk of frailty among older women in the Nurses’ Health Study: A cohort study — PLOS Medicine

Here Are All the Scary Things Sugar Does to You — Medium: In Fitness and in Health

Frailty Not a Normal Part of Aging — Web MD

Sugary beverage intake and preclinical Alzheimer’s disease in the community — Alzheimer’s & Dementia

The post Those sweet drinks you love? They’re aging you faster appeared first on Easy Health Options®.

A recent study led by McGill University researchers uncovered clues in the proteins involved in initiating COVID-19 infection as SARS-CoV-2 binds to host cells in different animals.

What they found is that the greater cellular oxidation, also known as oxidative stress, associated with aging and sickness could explain why seniors and chronic illness sufferers get infected more often and develop more severe cases of COVID-19 than people who are young and healthy.

COVID-19 and oxidative stress

Understanding why some animals get infected and others do not could be the key to unlocking new treatments and therapies. “We know that the virus can infect humans, cats, dogs and ferrets but not bovine and swine,” says McGill Professor Jaswinder Singh, who led the research team.

Once inside a host cell, SARS-CoV-2 hijacks the cell’s metabolic machinery to replicate and spread. It does this by using its protein spikes to hook onto a protein receptor on the surface of the host cell called ACE2. This results in the fusion of the membranes around the cell and the virus and allows the virus to enter the cell and take over the cell’s protein-making machinery to duplicate itself. The copies then go on to infect other healthy cells.

While analyzing the proteins and their amino acid building blocks, the researchers found similarities in the animals susceptible to SARS-CoV-2. These animals, including humans, cats and dogs, have two cysteine amino acids that form a special disulfide bond held together by an oxidizing cellular environment. This disulfide bond creates an anchor for the virus.

In animals resistant to the virus, like pigs and cows, one of these two cysteine amino acids is missing, so there’s no way the disulfide bond can be formed. As a result, the virus can’t attach itself to the cell.

The researchers say preventing the disulfide anchor from forming could be the key to unlocking new treatments for COVID-19. One strategy they suggest is to disrupt the oxidizing environment that keeps the disulfide bonds intact.

“Our analysis suggests that greater cellular oxidation in the elderly or those with underlying health conditions could predispose them to more vigorous infection, replication and disease,” says co-author Rajinder Dhindsa, an emeritus professor of biology at McGill.

“Antioxidants could decrease the severity of COVID-19 by interfering with entry of the virus into host cells and its survival afterward in establishing further infection,” says Professor Singh.

The next step, according to the researchers, could be to use CRISPR technology to edit protein sequences, potentially decreasing, restoring and improving gene expression. The researchers are also examining other proteins near the ACE2 receptor that may enable entry of the virus to see if they behave the same way.

Where to get antioxidants

If you’re elderly and/or suffer from a preexisting health problem, you should definitely consider adding antioxidants to your daily routine to give you some added protection against COVID-19. Even if you’re not in either of these high-risk categories, you can still benefit from incorporating antioxidants into your diet.

You can get different antioxidants from a number of food sources. For example, foods rich in sulfur compounds, including garlic, onions and cruciferous vegetables like broccoli, kale, collards, cabbage and cauliflower all help to boost the body’s production of the antioxidant glutathione.

And foods such as blackberries, blueberries, strawberries, plums, artichokes, black beans, prunes and pecans contain high concentrations of phytonutrient antioxidants, along with antioxidants like beta carotene, lutein and vitamins A, C and E.

The body can also produce its own antioxidants, and some foods can help trigger this process. These include broccoli, turmeric, green tea, coffee and the red wine polyphenol resveratrol.

You can also get antioxidants from dietary supplements. In addition to the antioxidants already named, some well-known and highly recommended antioxidant supplements include lipoic acid; selenium; beta-1, 3 glucans; sea buckthorn; and purified honokiol, a polyphenol extracted from magnolia bark.

Few medications are affected by supplementing antioxidants, but it’s always a good idea to check with your caregiver.

Sources:

What makes certain groups more vulnerable to COVID-19? — McGill University

SARS-CoV2 infectivity is potentially modulated by host redox status — Computational and Structural Biotechnology Journal

The Remarkable Health Power of Antioxidants — Easy Health Options

The post How antioxidants may reduce vulnerability to COVID-19 appeared first on Easy Health Options®.

It’s a sad fact, but true.

After all, when it comes to reaching fitness goals — it’s not always easy.

Just getting through your first few weeks of workouts (or your first 20 minutes) can seem impossible and recovering from the soreness from just one time at the gym can take days, derailing your plans completely.

Luckily, a new scientific review published in the journal Nutrients has found that there is one diet that can help you with all of those issues — by boosting your endurance… your performance and recovery… and even improving your heart health.

The diet of champions

What diet are we talking about?

Vegan.

Now hold on a minute. Don’t click off this page just yet…

I get it — if you’re a carnivore, a vegan diet sounds like torture. But, there’s a reason champion athletes, like tennis champion Venus Williams, Formula 1’s Lewis Hamilton and Derrick Morgan of the NFL’s Tennessee Titans have begun embracing it over the past decade.

And as this scientific review found, a plant-based diet can even work for average Joes, like us, in a number of ways. So, hear me out…

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#1 – Enhanced endurance

A vegan diet is rich in carbohydrates which are known to improve endurance. So, if you find yourself pooping out in the first ten minutes of your workout, a plant-based diet could be the way to go.

#2 – Improved performance and recovery

Second, the researchers also find that a plant-based diet boosts athletic performance and recovery by increasing blood flow and tissue oxygenation. And even better, it reduces oxidative stress and inflammation so that you can recover more quickly.

According to the scientists, a varied diet of fruits, vegetables, grains, and legumes, along with a vitamin B12 supplement, provides all of the necessary nutrients an endurance athlete needs, including protein, calcium, and iron.

#3 – Better heart health

Finally, the researchers found that plant-based diets play a key role in cardiovascular health, especially in people who participate in endurance exercise like cyclists and runners.

The team discovered that while a 2017 study found that 44 percent of middle-aged and older endurance cyclists or runners had coronary plaques, a low-fat, vegetarian diet is the most effective dietary way clinically shown to reverse those plaques.

And, if that weren’t enough, they found that a plant-based diet also addresses other key contributors to atherosclerosis, including problems with cholesterol and triglycerides, high blood pressure, elevated body weight, and even diabetes.

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A vegan start to your new year?

As co-author of the review James Loomis, M.D., M.B.A., medical director for the Barnard Medical Center said, “It’s no wonder that more and more athletes are racing to a vegan diet. Whether you’re training for a couch-to-5K or an Ironman Triathlon, a plant-based diet is a powerful tool for improving athletic performance and recovery.”

So, if your New Year’s resolution is to get in shape and exercise more, going vegan might help you reach your goal. Just remember, moving to a plant-based diet is a major lifestyle change and can take time.

Related: The paleo-vegan hybrid diet that ends hangry

A vegan diet does not include any food that comes from animals, including meat, eggs or dairy.

Maybe you want to ease into it by going plant-based first — meaning little meat and mostly vegetables and fruit. Then you could make the move to vegetarian, which cuts out meat but allows egg and dairy, before ultimately making the big jump to vegan and eschewing all animal products.

Make small changes to your everyday meals, make sure you get all of your necessary nutrients and go at your own pace. It’s a marathon, not a sprint.

Sources:

1. What are your 2018 resolutions? — Statista
2. 80% of New Year’s resolutions fail by February — here’s how to keep yours — Business Insider
3. New review shows plant-based diets benefit athletes’ heart health, endurance, recovery — EurekAlert!

The post Could this be the secret to meeting all your resolutions? appeared first on Easy Health Options®.

Many of us remember being sick as a child, and having our temperature taken with a mercury thermometer.

I recall being fascinated by the dark, lustrous metal that lived inside that thermometer.

My mother didn’t know that it was poisonous — but now, we know better.

Unfortunately, a food normally associated with heart health is now a carrier of dangerous mercury, and poses a significant threat…

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How mercury destroys the heart     

A 2017 study in the International Journal of Environmental Research and Public Health reviewed numerous research reports detailing mercury’s specific cardiovascular effects. The findings include:

• Mercury has a direct effect on the mitochondria of heart tissue cells, and induces changes in mitochondrial function
• Mercury exposure is correlated with increased risk of malfunctions that lead to stroke and heart attack
• Mercury stimulates the production of prostaglandins, which promote unnecessary inflammation.

“The most dangerous of all the heavy metals”

The EPA sets the ‘acceptable’ daily intake of mercury at 0.01 micrograms. This may come to us in the form of breathing mercury vapors, drinking contaminated water, or eating fish contaminated with mercury.

But even this small level of mercury intake can have devastating effects on our heart.

Dr. Mark Houston, Vanderbilt University professor and hypertension expert, has studied the ways in which mercury attacks our blood vessels, heart, and brain. He has identified eight problem areas, further broken down into 22 specific effects on our cardiovascular system.

These include:

• Increases free radicals and oxidative stress – Mercury exposure stops glutathione from working, leaving us unprotected from oxidative stress and chronic inflammation.
• Disrupts mitochondrial function – Our heart muscle depends on our mitochondria for the energy it needs to keep beating. When mitochondria are weakened, so is your heart.
• Destroys endothelial cells – These cells line all of our blood vessels. They facilitate blood flow, form new capillaries, and produce nitric oxide, which regulates blood pressure.
• Makes platelets sticky – When blood platelets stick together, they form clots that block arteries, causing stroke.
• Increases “bad” fats – Mercury deactivates the enzyme paraoxonase, which fights HDL in the blood and prevents atherosclerosis, stroke, and heart attack.

How to reduce your mercury exposure

Research published in 2007 by the Norwegian Dental Biomaterials Adverse Reaction Unit identified two main sources of mercury exposure for the general public: exposure from contaminated seafood and mercury vapor from amalgam fillings, which the study concluded increases mercury concentrations in the brain.

How can you cut down on your exposure?

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First of all be choosy about fish…

To start with, certain fish are more likely to be contaminated with mercury than others. Both the FDA and EPA publish reports that compare concentrations of mercury in a wide range of fish and shellfish.

The EPA also publishes a National Listing of Fish Advisories with contact information for your state where you can get more specific information and advice about the safety of eating local fish.

The most mercury-laden fish are albacore tuna, swordfish, bluefish, king mackerel, orange roughy, shark, marlin, and ahi tuna. In general, smaller fish like sardines and herring are safer.

Other types of fish also have mercury, but the percentage falls within EPA guidelines for the maximum amount allowable. Your best bet is to limit your intake to once or twice a week.

Consider seeing a holistic dentist…

Holistic dentists perform the same dental services as you’re used to, but with an extra emphasis on whole body (holistic) health. They clean and fill cavities, but these biological or integrative dentists are set apart because they try to minimize their patients’ exposure to harmful chemicals — like mercury.

Holistic dentists use fillings and composites made of resin, plastic and other materials that they believe are safer than amalgam fillings.

If able, consider having your old mercury fillings replaced.

What about the mercury circulating in your body now?

Chances are high you’ve been exposed to mercury over the course of your lifetime.

In addition to what we’ve already talked about, mercury is found in some cosmetics and well water. So, how do we get rid of what’s already in our bodies?

Here are four ways to minimize the effects of mercury exposure already in your body.

Chelation. EDTA chelation is a safe, natural way to remove heavy metals from the body. It is a natural heart therapy with a proven track record.

Milk thistle. Silymarin, the active ingredient in this herb, is known for its cleansing effect on the liver and gall bladder. It can help your body heal from mercury poisoning.

Fiber. Getting enough fiber in your diet will help keep you regular, and help rid your body of mercury though the elimination process. A faster elimination time keeps toxins from sitting in your bowels too long where they can be absorbed into your cells.

Use probiotics. A 2012 study showed that Lactobacillus can bind to and remove some heavy metals. In fact, probiotics may be the silver bullet solution to your daily toxin exposure. You can take a Lactobacillus supplement or eat fermented foods like yogurt and kefir.

Supplement with PQQ and CoQ10. These nutrients can help protect, and possibly help your brain repair neurological damage.

The post When fish isn’t good for your heart appeared first on Easy Health Options®.

These days, your liver carries quite the load, especially with clearing heavy metals and toxic chemicals.

However, according to research, there is a green superfood you can use as a powerful detox aid to support your body’s best efforts…

It’s called chlorella — and some consider it Mother Nature’s medical miracle.

If you’ve heard of spirulina you can imagine what chlorella looks like because it’s also a green algae — a type of plant organism that’s become quite popular in green superfood supplements and powdered mixes.

And in terms of heavy metals, this modest supplement exhibits some super detox powers…

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The toxic connection to illness

We are all exposed to heavy metals — arsenic, cadmium, lead, and mercury — even in trace amounts.

And the signs that you need a detox aren’t always as obvious as the diseases that indicate mineral toxicity. That’s why it’s important not to wait…

These toxins cause major havoc — they create unwanted oxidative stress, which produces free radicals that cause damage to your body’s cells. They also bind to tissues, affect hormone function and block the utilization of minerals.

Conditions such as cardiovascular disease, renal disease and neurological disease have been associated with toxic metals. So it goes without saying that it’s great to do anything you can to avoid toxic metal accumulation in the body.

Then there’s the case of toxic chemicals…

Dioxins are highly toxic compounds that are primarily produced by industrial and manufacturing processes that release emissions into the air and include the manufacture of chemical pesticides and herbicides.

Unfortunately, dioxins have made their way into the food chain. The National Institute of Environmental Health Sciences reports that more than 90 percent of human exposure is through food — especially meat where it collects in fat cells.

Using data from the National Health and Nutritional Examination Survey from 2007 to 2010, the researchers measured a total of 20 dioxins and the levels of thyroid-stimulating hormone (TSH) in the blood of 2,818 adults.

The results clearly explained why a significant portion of the U.S. population experiences thyroid dysfunction…

They found that dioxins were significantly associated with high TSH levels… an indication that the thyroid gland is not making enough thyroid hormone.

Studies have shown that toxic levels of dioxin were significantly lower in the breast milk of mothers taking chlorella, which is great news!

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While the mechanisms are not completely understood, chlorella appears to accelerate the excretion of heavy metals and toxins, decrease their absorbency by tissues in the body and act as a potent antioxidant agent.

But one factor that helps the body detox more efficiently is providing it with the quality nutrition it needs. And it just so happens that nutrition is one area where chlorella really excels…

Chlorella is a complete protein source, providing all 9 essential amino acids and 11 non-essential. It contains triple-miracle vitamin C and brain-boosting B vitamins, along with a range of minerals — zinc, potassium, copper, calcium, folic acid, and iron. And it’s also a good source of dietary fiber.

At this stage, there has been no specific dosage set for chlorella, with study dosages ranging from 1.2 grams per day up to 10 grams per day. The best course of action is to follow the product manufacturer’s recommendations when adding chlorella to your diet, with the majority suggesting an average dose of 2 to 3 grams per day.

Chlorella comes in tablet, capsule, powder, and extract form and you should be able to find it in a quality greens powder mix.

Sources:

1. Sears ME. Chelation: Harnessing and Enhancing Heavy Metal Detoxification. A Review. — The Scientific World Journal. 2013;2013:219840.

2. Ogawa K, et al. Evaluation of Chlorella as a Decorporation Agent to Enhance the Elimination of Radioactive Strontium from Body. — PLoS ONE. 2016;11(2):e0148080.

3. Dioxins and their effects on human health — Who.int. (2017). World Health Organization. Retrieved 6 July, 2017.

4. Nakano S, et al. Chlorella (Chlorella pyrenoidosa) supplementation decreases dioxin and increases immunoglobulin a concentrations in breast milk. — J Med Food. 2007;10(1):134-42.

5. Benefits of chlorella — (2017). Authority Nutrition. Retrieved 6 July, 2017

The post Chlorella: The super green detox superfood appeared first on Easy Health Options®.

Free radicals are a by-product, like car exhaust, that occurs as your body creates energy from oxygen. These free radicals stress (or create damage to) your cells, mitochondria and DNA. While free radicals are a normal part of the energy-generating process, when too many of them overwhelm your body’s ability to use them, oxidative stress occurs.

Oxidative stress is an underlying (preventable) cause of many illnesses and diseases. It damages tissues, cells and causes chronic disease if not held in check. The good news is… because free radical damage is largely self-inflicted, a few lifestyle changes can do wonders to protect your body, reverse the damage and prevent future oxidative stress and free-radicals from diminishing your health and wellness.

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Signs and diseases associated with oxidative stress

Because oxidative stress happens on the cellular level, it is difficult for people to wrap their heads around. It’s not like a cold or toothache or gout, but actually it does have a set of outer signs. Here are 12 signs that, if you experience on a chronic basis, indicate you may be suffering from oxidative stress…

1. Susceptibility to infections
2. Chronic Fatigue Syndrome
3. Headaches
4. Muscle Pain or Fibromyalgia
5. Joint pain or inflammation
6. Premature aging
7. Memory loss
8. Anxiety
9. Poor vision
10. Insomnia
11. Diabetes
12. Cancer

What causes free radicals?

These disease-causing free radicals are caused when:

• The immune system is compromised.
• There is systemic inflammation.
• Too much sugar (glucose) is the main catalyst for energy.
• The liver and kidneys are over-taxed detoxifying toxic chemicals, pesticides, environmental pollutants, cigarette smoke and preservatives in food.
• You are under too much stress.

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How you can lessen the damage

Lifestyle changes are the strongest and fastest way to stop further damage, reverse the existing damage and prevent as much oxidative stress moving forward. Here are some powerful tips:

• Consume less food overall, especially empty calories, sugar, refined carbs and charcoal heated foods (charbroiling creates a carcinogenic byproduct on the food). Some call it the frugal way to fight aging.
• Eat organic as much as possible to avoid consuming pesticides. Beware that even “farm fresh” foods are often sprayed with chemicals, so look for the “USDA Organic” label.
• Stress less by reducing work and social loads and engaging in activities that help you relax and feel invigorated like yoga or walking or gardening.
• Reduce your exposure to allergens and pollutants in the air by using an air purifier in the car and home, as possible.
• Get plenty of deep REM sleep.
• Take herbs and supplements for an antioxidant boost, including Resveratrol, Alpha Lipoic Acid (ALA), Coenzyme Q10 (CoQ10), Ginkgo, Ginger, Grape Seed Extract, Green Tea, Milk Thistle, N-acetylcysteine, Rosemary and Turmeric. Many of these foods and nutrients help boost your body’s natural production of glutathione — the mother of all antioxidants.

The post 12 symptoms of a free-radical attack appeared first on Easy Health Options®.

Weight gain can cause increases in plasma urea and protein in the urine as well as deposits of triglycerides (fats) in the kidneys. At the same time, the kidneys can be subject to increased oxidative stress, deprived of copper and be subject to harmful physical changes. The Tunisian scientists found that GSSE can help reverse these developments.

“In our research, obesity-induced leaky kidney and proteinuria are shown to be prevented by GSSE, which suggests the use of GSSE as a preventive nutriceutical for high-risk patients,” says researcher Kamel Charrad.

The post Grape Seed Extract Helps The Kidneys appeared first on Easy Health Options®.