But there’s more…

Research is revealing that one of our favorite types of drinks can counteract the effects of certain antibiotics, particularly against a specific bacterium responsible for some common and already difficult-to-treat infections.

And you know what happens when you take an antibiotic and it doesn’t fully kill the germ; it can supercharge the germ’s resistance even more.

Here’s what you need to know about which drink you should avoid when taking antibiotics. (Hint: it’s not alcohol).

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Re-think what you drink on antibiotics

After the examination of 94 different substances, researchers at the Universities of Tübingen and Würzburg were able to prove that everyday substances can influence how bacteria, such as E. coli, respond to antibiotics.

One of the worst offenders the researchers discovered when it comes to compromising the work of antibiotics is caffeine.

E. coli infections most often occur in your GI system or urinary tract, but can also migrate to cause infections in the bloodstream, prostate and gallbladder.

That means caffeinated drinks, like the coffee, tea and sodas (if you’re still drinking those) we rely on for a little extra energy, could decrease the power of antibiotics to help fight infections.

According to the scientists, that’s because caffeine triggers genetic regulators that control bacterial transport proteins. These transport proteins act as pores for the bacteria, determining what can and can’t get inside the cell.

Basically, caffeine closes down these pores to antibiotics like ciproflaxin, weakening their effectiveness.

“Caffeine triggers a cascade of events starting with the gene regulator Rob and culminating in the change of several transport proteins in E. coli, which in turn leads to a reduced uptake of antibiotics such as ciprofloxacin,” explains researcher Ana Rita Brochado.

The scientists say that this contributes to what’s called ‘low-level’ antibiotic resistance, which is not due to classic resistance genes, but to regulation and environmental factors.

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How not to make antibiotics useless

Clearly, if you’re taking antibiotics, avoiding caffeine is a must to help ensure they’re as effective as you need them to be. So, at least until you’re done with the medication, lay off the caffeinated drinks.

Additionally, there are a few ways to help antibiotics work as they should when you do have to take them:

• Taking omega-3s – Researchers at Flinders University discovered that omega-3 fatty acids, like those found in fish oil, can make germs’ membranes more permeable to antibiotics. This makes the bacteria less resistant to the medicine.
• Adding in cranberry – A Canadian study found that cranberry extract made it easier for antibiotics to enter the bacteria that cause UTIs, pneumonia, and gastroenteritis. It also disrupted the mechanism that bacteria use to eliminate the antibiotic.
• Drinking green tea – Research has shown that a compound in green tea — epigallocatechin (EGCG) – is capable of making an antibiotic called aztreonam work against a dangerous, resistant bacterium again. In fact, the two compounds together were far more effective at killing the bacteria than either was alone.
• Eating more fiber – Research has shown that dietary fiber plays a crucial role in preventing the overgrowth of harmful gut bacteria, including E. coli and Klebsiella pneumoniae.

Also, remember to support your gut microbiome when taking antibiotics. Probiotics help repopulate the gut microbiome after a round of antibiotics, but taking them regularly yields even better benefits…

Previous research shows that probiotics reduce the likelihood of getting common infections like respiratory infections and stomach bugs. They also reduce the duration and severity of these infections.

Sources:

E. coli infection – Cleveland Clinic

Your morning coffee could secretly be weakening antibiotics – ScienceDaily

The post The drink that makes antibiotics useless (and it’s not alcohol) appeared first on Easy Health Options®.

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

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

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

Magnesium could help inhibit colorectal cancer

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

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

But the findings from the current study were especially fascinating…

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

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

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

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

Here’s why that’s significant…

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

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

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

The right magnesium

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

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

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

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

Sources:

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

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

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

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

They can also deliver a power-packed punch of vitamins and minerals to your diet that can help you get your health back on the right track.

In fact, while the humble pickle isn’t typically considered a superfood, these six reasons for eating a pickle a day could be one of the easiest and tastiest “self-health” hacks around…

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The nitty-gritty on pickle nutrition

The secret behind the pickles’ powerful health benefits is all in their vinegary brine.

That’s because the salt that’s used to enhance the flavor, help in preservation and support the growth of beneficial bacteria during the fermentation process, also draws out water from the pickle, concentrating its vitamins and minerals.

To give you just a little taste, let’s take an approximate look at what a single whole dill pickle can deliver nutritionally:

• 20% of the vitamin K you need each day to support healthy blood clotting and bone strength.
• 6% of the calcium that’s essential for nerve function, strong bones and teeth.
• 2% of the potassium necessary for muscle contractions, nerve signals and better blood pressure.
• 3%-4% of the daily vitamin C you need for antioxidant protection and to keep your immune system healthy.
• 1% of the vitamin A your body needs on a daily basis to keep your vision sharp, your immune system strong and your skin and other cells in optimal shape.

And that’s just in one pickle!

How pickles support your health

With all of those vitamins, minerals and antioxidants, you’re probably starting to see why pickles really can be an essential part of a healthy diet.

But let’s break down exactly what health benefits pickles offer. These include:

#1 – Better gut health and improved digestion

While not all pickles are fermented, you can find brands that are. They’re easy to pick out as their label will say ‘naturally fermented.’

The advantage of this type of pickle is the good bacteria, or probiotics, which support bacterial diversity and the balance of your microbiome. This can help support your digestion, regularity, immune function and more.

#2 – Disease-fighting power

In addition to the vitamins and minerals we already talked about, pickles are also packed with other nutrients that can help support a healthy body.

These include phosphorus, which helps your body produce energy and is essential for cell growth and repair, and folate, which may help reduce heart disease risk.

Finally, pickles also contain beta-carotene, which your body needs for healthy vision as it helps reduce the risk of age-related macular degeneration. This common eye disease affects the macula, the part of the retina responsible for central vision. It can lead to blurred or distorted vision.

Beta-carotene may even lower your risk of chronic diseases, including respiratory diseases, cognitive decline, heart disease, stroke — and may even slow aging.

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#3 – Blood sugar health

Pickles are also good for your blood sugar thanks to a combination of that beta-carotene plus the vinegar used to brine them.

Beta-carotene plays a preventive role in the development of type 2 diabetes, improving glucose metabolism. And the vinegar in pickle juice can help curb blood sugar spikes, to help you maintain steady blood glucose.

#4 – Muscle relief

Pickle juice, which is rich in electrolytes, may even help alleviate muscle cramps by replenishing sodium lost during exercise.

Additionally, some experts believe that the vinegar itself might fight cramps by triggering the ‘gag reflex’, resulting in the muscles in the throat contracting and the muscles in the rest of the body relaxing.

According to Madison Shaw, RDN, a registered dietitian and personal trainer, “It basically disrupts that signal that’s being sent by the central nervous system to the muscles and tells the body, ‘All right, stop cramping.”

#5 – Cell health and protection

Because pickles deliver so many antioxidants, they can also help reduce free radical damage to your cells that accelerates aging and disease.

Research has shown that antioxidants can help maintain skin health, guarding against UV radiation, reduce the symptoms of Alzheimer’s and cognitive decline, prevent eye disease and even reduce certain cancer risks.

 These include breast, lung and pancreatic cancers.

#6 – A slimmer you

Pickles could even offer help with weight loss.

Not only are they a low-calorie food, but pickles also have the power to help you feel full longer due to their high water content.  

And thanks to the vinegar in pickles, you could grab two weight loss benefits for the price of one.

That’s because not only does vinegar help decrease appetite, it also slows the absorption of other carbohydrates from the foods you eat, which can reduce the insulin spikes that cause your energy and mood to fluctuate and contribute to insulin resistance and diabetes.

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Pickles as part of a healthy diet

So it seems that pickles might join the apple in the ‘one a day to keep the doctor away’ mantra.

Just be aware that if you have blood pressure, kidney or liver concerns, the high levels of salt found in many pickles might not be for you. In this case, you can always opt for a low-sodium option.

Also, when incorporating pickles into your healthy diet, be sure to get enough calcium daily, as sodium can bind and leach the calcium you need to keep your bones strong.

Finally, if you decide to can pickles at home rather than using store-bought options, always follow all boiling and canning instructions carefully to prevent harmful bacteria from taking hold.

My favorite is to make fermented pickles with garlic and dill.

They’re crispy, crunchy and flavorful. And they get their delicious tanginess from light fermentation rather than vinegar.

Sources:

What Pickles Can Do for Your Health — WebMD

β-Carotene: Preventive Role for Type 2 Diabetes Mellitus and Obesity: A Review — NIH

Does Drinking Pickle Juice Actually Help With Cramps? Here’s What Science Says — Good Housekeeping

Health Benefits of Beta Carotene — WebMD

The post 6 reasons to eat a pickle a day appeared first on Easy Health Options®.

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

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

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Your body on grapes

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

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

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

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

#1 – Improved heart health

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

#2 – Cognitive support

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

#3 – Beautiful skin

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

#4 – Balanced gut microbiome

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

#5 – Eye health

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

#6 – Youthful muscles

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

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

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Great compounds in grapes

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

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

Enjoy grapes daily to support your best health!

Sources:

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

Scientists Discover Surprising New Benefits of Eating Grapes — SciTechDaily

WNE Research Finds Grape Consumption Enhances Muscle Health — WNE

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

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

Health benefits of anthocyanins against age-related diseases — Frontiers

Beneficial Properties of Green Tea Catechins — NIH

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

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

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

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

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

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

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

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

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Digestive symptoms start, aneurysms may follow

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

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

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

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

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

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

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

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

• Difficulty swallowing (dysphagia)
• Diarrhea
• Constipation

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

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

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

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Knowing the signs and heading them off

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

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

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

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

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

Signs of an unruptured aneurysm include:

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

Once a brain aneurysm ruptures, you can suffer from:

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

Learn more about aneurysm risks here.

Sources:

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

Brain aneurysm — Mayo Clinic

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

Despite efforts to find alternatives, PFAS are still present in all kinds of products we use and consume — new clothes, takeout containers, cosmetics, personal care products, nonstick cookware and stain-resistant furniture and rugs, just to name a few.

PFAS are linked with numerous health impacts, including celiac disease, liver damage, certain types of cancer, high cholesterol, high blood pressure and decreased fertility. They’re also linked to higher risks for diabetes, obesity, asthma and thyroid disease.

So, what can be done? Even if we stopped using all products containing PFAS today, according to the U.S. Centers for Disease Control and Prevention, PFAS are detectable in nearly all people living in the United States.

Luckily, a recent discovery points to a possible solution — and it’s one that already resides in your body….

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Gut bacteria help remove PFAS

Bacteria that encounter chemicals like pesticides have mechanisms to deal with them. For example, studies have already seen that gut bacteria can pick up and store unintended targets such as pharmaceuticals. But it wasn’t known if the same could happen with pollutants like PFAS.

To find out, an international team of researchers exposed human gut bacteria to two common forms of PFAS and other pollutants. And the results were encouraging…

Multiple bacterial strains, including E. coli, absorbed PFAS in lab dishes, storing the chemicals in clumps inside their cells, according to Dr. Kiran Patil, a molecular biologist at the University of Cambridge and senior author of the study.

“We found that certain species of human gut bacteria have a remarkably high capacity to soak up PFAS from their environment at a range of concentrations, and store these in clumps inside their cells,” Patil says. “Due to aggregation of PFAS in these clumps, the bacteria themselves seem protected from the toxic effects.”

Even better, the gut bacteria of so-called “humanized” mice, whose intestines have been cleared of existing microbes and replaced with nine kinds of microbes that live in human guts, had more PFAS in their poop than microbe-free mice. This suggests that gut bacteria can carry forever chemicals out of the body in feces.

The researchers also discovered that as the mice were exposed to increasing levels of PFAS, the microbes worked harder, consistently removing the same percentage of the chemicals.

Within minutes of exposure, the bacteria absorbed between 25% and 74% of the PFAS.

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Could probiotics flush out PFAS?

The results are certainly promising. Next, researchers could track differences in gut microbiomes and PFAS levels in people from the same place, to see if the same method is just efficient at clearing these chemicals from our bodies

They are already planning to use these findings to create probiotic dietary supplements that boost the levels of these helpful microbes in the gut to protect against the toxic effects of PFAS.

In the meantime, the researchers suggest several actions we can take to protect ourselves against PFAS, including avoiding PFAS-coated cookware and using a good water filter. While it’s challenging to remove PFAS from your drinking water, some filtration techniques are more effective than others. Granular activated carbon absorption filters, ion exchange resin filters and reverse osmosis filters work the best.

Keeping your gut healthy by promoting a balanced microbiome is always a good idea, if for no other reason than to avoid leaky gut. Over time, the gut lining can become permeable and allow chemicals that would normally be excreted in waste to find their way into the bloodstream.

If you have problems with constipation, be sure to address them. Slow motility — which references the amount of time it takes for waste to leave your body — allows the bad stuff to sit in your colon long enough to be absorbed into your colon walls, where it also can make its way into the bloodstream. To test your motility speed, try this at-home test.

Sources:

Gut microbes may flush ‘forever chemicals’ from the body — ScienceNews

Gut microbes could protect us from toxic ‘forever chemicals’ — University of Cambridge

Human gut bacteria bioaccumulate per- and polyfluoroalkyl substances — Nature Microbiology

The post Could we actually poop out ‘forever chemicals’? appeared first on Easy Health Options®.

No matter what you call it, most of us have experienced those unsettling feelings of dread and anxiety in anticipation of the beginning of another long, busy, likely stressful week.

Even though the feelings may intensify Monday morning, we march on, able to dismiss them — until Sunday night rolls around again.

Unfortunately, it’s a cycle that evidence connects to dangerous physiological processes…

One meta-analysis of data from population statistics found a 19 percent increase in the incidence of confirmed heart attacks and sudden cardiac deaths on Mondays.

Now, another study appears to validate the biological components associated with Monday-related stress…

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Mondays acts as a ‘stress amplifier’

Researchers led by Tarani Chandola of the University of Hong Kong (HKU) wanted to determine whether the association between anxiety and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis — the body’s central stress response system — was greater on Mondays.

The HPA axis regulates stress hormones, such as cortisol, which can contribute to hypertension, insulin resistance, and immune system dysfunction if they’re chronically elevated.

The researchers took a look at 3,511 adults aged 50 and older living in England who participated in the English Longitudinal Study of Ageing (ELSA). The participants submitted hair samples and were asked about their anxiety levels and on what days they experienced anxiety.

The results were striking. Participants who felt anxious on Mondays showed significantly higher long-term stress hormone levels up to two months later. Their hair samples showed a 23 percent higher level of cortisol compared to peers who were anxious on other days of the week.

What’s more, this “anxious Monday” effect was observed in both working and retired participants. This indicates a deep-seated link between the start of the week and dysregulation of the body’s stress response, one that lingers well after retirement.

Prior research has observed higher cortisol levels on weekdays versus weekends. But this is the first study to single out Mondays as particularly disruptive.

“Mondays act as a cultural ‘stress amplifier,’” Chandola says. “For some older adults, the week’s transition triggers a biological cascade that lingers for months. This isn’t about work — it’s about how deeply ingrained Mondays are in our stress physiology, even after careers end.”

About 75 percent of the Monday effect was due to the greater impact of feeling anxious on Mondays compared to other days.

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Ways to battle ‘anxious Mondays’

The study emphasizes how the anxiety around Mondays can become biologically embedded in our bodies, with chronic stress hormone dysregulation posing long-term cardiovascular risks.

By addressing the stress specific to Mondays, the researchers hope to unlock new strategies to combat heart disease in aging populations.

“The cumulative life course effects of feeling anxious on Monday, to which people do not adapt, suggests the need to identify why some people do not adapt to the Monday effect, while others are more resilient,” the researchers write in the study.

One reason some people may handle their Monday stress better is that they have a system in place to address the beginning of the week. If you find yourself battling the “Sunday scaries,” here are some tips for starting the week off right (and lowering your stress levels in the process):

• Sleep: Make sure you stick to your usual sleep schedule over the weekend. Sleeping in on Saturday and Sunday can disrupt your usual sleep-wake cycle, and that in turn can raise your cardiovascular risk.
• Support your gut. Oscillations of gut microbes throughout the day are crucial for regulating the secretion of stress hormones. An imbalance in the gut microbiome leads to a hyperactivation of the hypothalamic-pituitary-adrenal (HPA) axis.
• Meditation: Try meditating on Sunday evening, even if it’s just for 5 minutes. Meditation can help reduce stress and support your cardiovascular health.
• Exercise: Get some exercise first thing Monday morning. It will help clear your mind, elevate your mood and reduce your stress levels. Plus, it’s great for your heart.
• Fun: Schedule something enjoyable on Monday, whether it’s time for reading your favorite book, having coffee with a friend before work or walking at lunch with office mates. This will help you look forward to Monday instead of dreading it.
• Natural stress-relieving adaptogenic herbs, like holy basil and ashwagandha, are effective at helping balance your system during stressful periods.

Sources:

New research shows Monday stress is etched into your biology — ScienceDaily

Are anxious Mondays associated with HPA-axis dysregulation? A longitudinal study of older adults in England — Journal of Affective Disorders

The post A biological reason to hate Mondays: It’s a stress amplifier appeared first on Easy Health Options®.

A severe injury like a car accident or a burn, a heart attack or stroke, or pneumonia is just a few of the ways you could land in the ICU.

Even the need for observation and monitoring after a complicated surgery could make you an ICU patient.

And statistically, the moment that happens, the more likely you are to die.

That’s because addressing the life-threatening conditions that arise in ICU patients has been a challenge.

That may be changing…

A new way to predict which critically ill patients are more likely to face a higher risk of death within the coming 30 days is a tool that could improve treatment and turn those odds to a higher rate of survival.

But the real chance of survival is up to you and starts way before you ever find yourself in an ICU…

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A sign your ICU stay could end in 30 days

A team of doctors from the University of Chicago and the University of Amsterdam has created an index of markers in a patient’s feces that can help gauge their risk of mortality within 30 days.

Dr. Alexander de Porto and his team have named this index the Metabolic Dysbiosis Score, or MDS. It can potentially help ICU doctors work around a diagnostic challenge they often face.

You see, patients admitted to an ICU often develop sepsis.

Let’s say you’re fighting pneumonia, or a kidney infection. Sepsis happens when your immune system goes into overdrive and starts killing things it shouldn’t, triggering body-wide inflammation and a real risk of organ failure and death.

But not everyone who develops sepsis does so in the same way, which means that two patients with the same syndrome may respond to the same treatment very differently.

According to Dr. de Porto and his team of researchers, one approach is to target specific traits rather than treating “sepsis” as a whole.

Knowing that critically ill patients often have reduced diversity in their gut microbiota (bacteria in the gut), the trait they focused on was dysbiosis, an imbalance in the gut bacteria where harmful bacteria outnumber beneficial bacteria.

The researchers studied fecal samples collected from 196 patients exhibiting respiratory failure or shock, using them to develop the MDS, based on concentrations of 13 distinct fecal metabolites.

“The MDS performed well in predicting mortality in the training cohort of medical ICU patients, with 84 percent accuracy, 89 percent sensitivity, and 71 percent specificity,” the researchers said.

They also noted: “The metabolites comprising the score, such as short-chain fatty acids, bile acids, and tryptophan metabolites, point to biological pathways that might be targeted therapeutically …”

Potential interventions may include dietary modifications and the use of probiotics.

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What does all this mean for you?

First and foremost, this data underscores the importance of maintaining a healthy and balanced gut microbiome as a primary defense against serious illnesses.

For example, the MDS linked an underproduction of short-chain fatty acids (SCFAs) to a higher risk of mortality.

So where do you get SCFAs? SCFAs are produced by the “friendly” bacteria in your gut when you eat fiber — a critical nutrient that the majority of Americans do not get near enough of.

When the fiber you eat reaches your large intestine, it ferments and releases three types of short-chain fatty acids when broken down by gut microbes:

• Butyrate. A key energy source for cells lining the large intestine, butyrate may play a role in mitigating inflammation and supporting immune function.
• Propionate. Besides preventing constipation, propionate supports brain health and may protect against neurodegenerative diseases like Parkinson’s.
• Acetate. Not to be confused with the plastic chemical found in products like paint and packaging, the presence or absence of the SCFA acetate affects gene expression, metabolic regulation and enzyme activity.

The following fiber types can help you produce these valuable SCFAs:

Inulin – found in onions, leeks, wheat and asparagus.

Fructooligosaccharides (FOS) – also found in onions and asparagus, as well as in many other fruits and vegetables, especially bananas.

Pectin – good sources of pectin include apples, apricots, carrots and oranges.

Arabinoxylan – found in cereal grains, especially in wheat bran, making up about 70% of the total fiber content.

Hopefully, you won’t ever end up in an ICU, but if you do, you’ll want plenty of those SCFAs to help you get through it.

Sources:

Something in Your Poop May Predict an Imminent Death — Science Alert

Fecal metabolite profiling identifies critically ill patients with increased 30-day mortality — Science Advances

The post Forget reading tea leaves: How poop predicts mortality appeared first on Easy Health Options®.

There are “good” and “bad” bacteria, and most of the time, the good bacteria are able to keep the bad ones in line.

But you may be surprised to know just how easily that perfect balance can go out the window…

You’re probably well aware that antibiotics can cause dysbiosis, but so can many common prescriptions.

Even if you have indigestion on occasion or eat contaminated food (hey, it happens) or suffer from inflammation (it’s way more common than you think) — you could be at risk of serious infection from harmful bacteria, including E.coli and Klebsiella pneumoniae.

Both E. coli and Klebsiella pneumoniae are known culprits in a variety of infections, including urinary tract infections, bloodstream infections and pneumonia. 

E. coli is also a common cause of gastrointestinal infections like diarrhea, while Klebsiella can lead to more severe infections like meningitis and liver abscesses.

These two nasty bacterial strains are usually present in the gut in low numbers, and as long as they stay that way, all is well. But you can see how easily things can go south.

If you’d like a little “insurance” to ensure that doesn’t happen, we’ve some encouraging news for you…

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How fiber can reduce your risk of infection

An international group of medical researchers has shown that dietary fiber plays a crucial role in preventing the overgrowth of harmful gut bacteria.

The researchers analyzed gut microbiome data from over 12,000 people across 45 countries, trying to identify patterns that predict the gut’s susceptibility to being overrun by harmful Enterobacteriaceae bacteria, including E. coli and Klebsiella pneumoniae.

The good news is that 135 microbial species commonly found in healthy guts seem to protect against “bad” bacteria.

One of these species, known as Faecalibacterium, stood out for its ability to protect the gut by producing short-chain fatty acids (SCFAs) that play a critical role in making the gut inhospitable to harmful bacteria.

And how exactly do they produce SCFAs? By breaking down dietary fiber.

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Lots of doctors recommend probiotics to manage “bad” gut bacteria, but these researchers challenge that notion.

Their study revealed that 172 microbial species coexist with these pathogens, competing for the same nutrients.

“Taking probiotics that compete for the same nutrients with the bad bacteria to try and starve them out isn’t going to work,” explained Dr. Alexandre Almeida, senior author of the study.

Instead, he says that altering the gut environment through dietary adjustments offers a more effective strategy.

This is why getting a good amount of fiber in your daily diet is crucial. It’s not just to keep your bowels regular; it’s so that your gut can stay in balance and not be susceptible to E. coli and other bacteria that cause infection, inflammation and disease.

Too little fiber also can lead to a deadly case of sepsis. Sepsis occurs when your immune system releases chemicals into the bloodstream to fight an infection somewhere in your body, such as those mentioned above. However, the immune system goes into overdrive, triggering body-wide inflammation and a significant risk of organ failure and death.

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Fiber: No longer just for regularity

A diet rich in plant-based foods and fiber is crucial for supporting the gut bacteria that produce these beneficial SCFAs. But even if you eat well, the vast majority of Americans get woefully insufficient amounts of dietary fiber.

Here’s some research on how fiber fights heart disease, stroke, and diabetes, along with a comprehensive list of foods and amounts to add to your diet, gradually, so that you’re getting your ideal amount of fiber.

Inulin fiber is especially known for producing SCFAs. You can find a list of foods that provide inulin here.

And if you want to follow a well-rounded diet to up your fiber intake, there’s nothing better than the Mediterranean diet. Here’s the quick and easy version of why this diet is so good for your gut, and how to get started.

Believe me, your taste buds and your gut will thank me!

Sources:

Feeding Good Gut Bacteria Through Diet May Help Prevent Infections — Integrative Practitioner

Ecological dynamics of Enterobacteriaceae in the human gut microbiome across global populations — Nature Microbiology

The post From UTIs to sepsis: Eat this to reduce infection risk appeared first on Easy Health Options®.

But we’re seeing a parallel — younger people developing diseases that used to only strike older individuals.

As it turns out, the same thing that causes cardiometabolic disease earlier in life may also be setting us up for earlier and more aggressive colon tumors.

The Worrisome Trend

Colorectal cancer, also known as colon cancer, has long been seen as a disease that primarily affects older adults. But in the past two decades, something concerning has happened…

The rate of colon cancer in people under the age of 55 has more than doubled. And the sharpest rise is among those under 40. These aren’t isolated cases. It’s a growing trend that has doctors and researchers searching for answers.

So far, no single cause has been pinpointed. But new research is starting to reveal potential contributors, and one of them may be lurking in our gut.

A New Clue: Colibactin and Gut Bacteria

A recent study published in Nature has identified a strong link between early-onset colorectal cancer and a toxin called colibactin, produced by certain strains of gut bacteria like E. coli. Colibactin is a “genotoxin,” which is a compound capable of damaging DNA.

Researchers analyzed tissue samples from nearly 1,000 colorectal cancer patients across four continents and found that most had mutations in their tumors that matched a signature left by this bacterial toxin.

What’s especially noteworthy is that patients under the age of 40 were three to five times more likely to carry these mutations than older patients. Even more surprising? These mutations appear to originate in early childhood — possibly even before age 10.

While this doesn’t prove colibactin causes colon cancer, it’s a compelling clue. And it reinforces something we’re learning again and again: the health of our gut microbiome — the trillions of bacteria living in our digestive tract — can have long-term, far-reaching consequences.

We Still Don’t Know the Full Story

Colibactin isn’t the whole story. Not everyone with colon cancer has these mutations. And not everyone with colibactin-producing bacteria gets cancer. So what’s going on?

Researchers believe it’s likely a combination of factors. Our environment, diet, medications, level of physical activity and other lifestyle choices all shape our microbiome, starting even in childhood. Over time, these factors may work together to encourage harmful bacteria to flourish or behave in damaging ways.

For example, early antibiotic use has been linked to an increased risk of colorectal cancer later in life, possibly because antibiotics can wipe out beneficial bacteria and allow harmful strains to take over. Other possible contributors include how we were born (vaginal delivery vs. C-section), whether we were breastfed, and whether our diets as children included ultra-processed foods.

The Fiber Connection

If there’s one thing nearly all Americans have in common, it’s this: we don’t eat enough fiber. In fact, approximately 95% of us fall short of the recommended daily intake.

That’s a big problem, especially for gut health. Fiber is essential fuel for our beneficial gut bacteria. When we eat a fiber-rich diet full of fruits, vegetables, legumes, whole grains, and nuts, we help the good bacteria thrive and crowd out the bad.

Fiber also reduces inflammation, improves digestion, regulates bowel movements, and may even bind to and help eliminate toxins in the colon.

Fiber also has wide-ranging effects on cardiometabolic health. It helps reduce cholesterol absorption, keeping LDL levels down, modulates glucose absorption for steadier/lower insulin release, and supports natural GLP-1 production. 

On the flipside, a low-fiber diet (especially one high in ultra-processed foods) can leave our gut microbiome undernourished, unbalanced, and more vulnerable to disruption. That low-fiber diet also leaves our cholesterol elevated, our blood sugars high and our appetites unsatisfied.

But here’s the important point — we can modify this! 

Animal studies have shown that changing fiber intake can impact tumor growth and the activity of toxins like colibactin. Meanwhile, adding 10 grams of fiber per day (the equivalent of what’s in 2 servings of Step One Foods) raises natural GLP-1 production by 56%! In a matter of days!

Colon Cancer Screening: When to Start

Because early-onset colon cancer is on the rise, guidelines have shifted. The U.S. Preventive Services Task Force now recommends that all adults at average risk start screening at age 45. This can be done through colonoscopy, at-home stool tests, or other approved methods. People with a family history of colon cancer or other risk factors may need to start even earlier.  

So, if you’re over 45 and haven’t yet had your colonoscopy, what are you waiting for? Get screened for this condition. Early detection saves lives. In fact, when colon cancer is found early, it’s one of the most treatable forms of cancer.

And if you’ve not been screened for high cholesterol, high blood pressure or high blood sugar, I’d ask the same thing! 80% of heart disease need not exist. But you can’t possibly know if you’re at risk if you have no data.

The post Young-onset colon cancer and heart disease: A concerning parallel appeared first on Easy Health Options®.

While antibiotics are invaluable for fighting bacterial infections, they can also present serious risks if overused or misused, and it appears that physicians are finally getting that message.

For instance, antibiotic overuse has been linked to gut problems because it destroys much of the friendly bacteria that make up the gut microbiota. One study found that it takes the gut microbiota as long as six months following antibiotic use to recover. Still some species of bacteria may never return.

When this happens, the effects extend far beyond the gut, potentially interfering with healthy aging and metabolic health, for starters.

As if that weren’t bad enough, researchers have discovered another lasting way antibiotics harm the gut — even if you haven’t taken them recently…

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Antibiotics’ effect on the gut lining

While previous research has shown the impact of short-term antibiotic treatment on the intestinal environment, it is less clear how repeated antibiotic use over time affects the gut.

So, researchers at Umeå University in Sweden teamed up with those at Tartu University in Estonia, who had built a deep cohort of individuals who provided stool samples and health records, to learn more.

The research team selected individuals who had taken at least five courses of antibiotics in the past, but not within six months of the stool collection. They then compared the microbiomes of these individuals with those of individuals who had not used any antibiotics within the last ten years.

As expected, analysis revealed changes to gut bacteria composition, indicating that repeated antibiotic use can have a lasting effect on the microbiome that can persist at least months after the most recent treatment, according to Kertu-Liis Krigul, a Ph.D. student at Tartu.

But that wasn’t all…

The researchers transplanted the human microbiota into mice and used specialized methods to analyze the function of the gut’s protective mucus layer. This continuously expanding layer lines the intestines and prevents bacteria from crossing it. However, if the gut microbiome is disrupted, the barrier can lose its ability to function properly.

They observed that bacteria from humans with a history of repeated antibiotic use contained higher amounts of bacteria that damaged the mucus layer, resulting in increased permeability.

That means dangerous bacteria could penetrate the intestinal lining, a symptom of a condition known as leaky gut syndrome, which can trigger inflammation and potentially contribute to the development of diseases such as inflammatory bowel disease (IBD).

“Looking at the bacteria present in the gut in more detail, we could see that bacteria known to feed on the mucus layer were present at higher levels in these mice,” says Rachel Feeney, a Ph.D. student at Umeå. “This further supports a role for the gut bacteria in determining how well the mucus barrier can function.”

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Antibiotics themselves can do damage

In a separate study conducted as part of another international collaboration, researchers administered the antibiotic vancomycin to normal and bacteria-free mice.

By doing so, they discovered that the antibiotics themselves can directly disrupt the mucus lining in a manner independent from gut bacteria. The antibiotic was found to disrupt mucus expansion within a few minutes of application.

“Together, these two studies suggest that antibiotics can damage the mucus layer through at least two independent mechanisms, and that they may have long-lasting effects through an altered gut bacteria,” says Björn Schröder, docent in infection biology in the Department of Molecular Biology at Umeå. “This further supports the notion that antibiotics should be administered in a responsible manner.”

There may be times when you can’t avoid using antibiotics to fight off an infection. When you do have to take them, it’s essential that you pair them with probiotics to help shore up your gut health.

There are plenty of foods that contain probiotics, including yogurt, kefir and fermented foods like kimchi, sauerkraut and miso.

You can also get probiotics from supplements — but if you do, make sure the supplement you take contains live cultures. And be sure to take it two hours apart from your antibiotics.

Sources:

Antibiotic usage can damage the protective mucus layer in the gut — ScienceDaily

Antibiotics damage the colonic mucus barrier in a microbiota-independent manner — Science Advances

Antibiotic Use and Stewardship in the United States, 2023 Update: Progress and Opportunities — U.S. Centers for Disease Control and Prevention

The post How antibiotics wreak lasting damage in your gut appeared first on Easy Health Options®.

The bacterial “soup” in your gut (more technically known as the gut microbiome) helps facilitate communication between the gut and the brain via a two-way network known as the gut-brain axis.

That communication includes biochemical signaling that occurs between the gastrointestinal tract and the central nervous system, with impacts throughout the body — including how well, or how poorly, we age.

People who are destined for Alzheimer’s disease have a distinctly different gut microbiome from people who will not end up with the disease.

In fact, research has concluded that your body’s entire aging process may be linked to age-related changes in your gut microbiome.

Now, a large-scale study provides further evidence that this is indeed the case…

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Gut bacteria get less diverse as we age

Scientists from the Agency for Science, Technology and Research Genome Institute of Singapore conducted the first large-scale study of over 200 octogenarians (people aged 80 to 89) to investigate how the gut microbiome changes with age.

Unfortunately, they observed a significant decrease in the diversity of bacteria living in the participants’ guts, including strains that play a key role in aging and could be targeted to promote healthy aging.

An important find was the decline of a specific bacterium, Faecalibacterium prausnitzii, which produces butyrate, a crucial short-chain fatty acid essential for maintaining gut health. Butyrate reduces inflammation, supports the gut barrier and immune function and facilitates gut-brain communication.

They also discovered specific bacteria that may act as markers for inflammation, blood sugar and vitamin levels, including B12. For example, Parabacteroides goldsteinii is a probiotic associated with fasting blood glucose levels.

These bacteria could be used to monitor, with the help of non-invasive testing, whether a person is aging healthily or leaning towards chronic disease and frailty.

Associate Professor Niranjan Nagarajan, Associate Director, Genome Architecture, and Senior Group Leader, Laboratory of Metagenomic Technologies and Microbial Systems at A*STAR GIS, added, “Our findings lay the groundwork for future research aimed at developing targeted probiotic and prebiotic therapies to enable healthy aging through gut microbiome modulation.”

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Improve your gut, improve how you age

Clearly, the more diverse your gut microbiome is, the better your chances are of aging healthily into old age.

But how do you make sure that happens? Luckily, it’s not hard. It all comes down to what you feed your gut.

Basically, there are three key players that keep a gut microbiome healthy:

• Fiber. Want to grow old without the burden of disability, depression, dementia, heart disease or other chronic diseases? Fiber can make this happen. Australian researchers found that people with the greatest fiber intake had close to an 80 percent higher chance of living a longer, healthier life than those who weren’t consuming much fiber. Eat more fruits, vegetables and whole grains.
• Prebiotics fiber from carbohydrates is what feeds gut bacteria. Reach for bananas, flax seed, lentils and beans.
• Probiotics help replenish the good bacteria. You can take a probiotic supplement that contains live bacteria or consume fermented foods like yogurt, kefir, kombucha, sauerkraut and others.

To specifically improve your chances of retaining those helpful bacteria that produce butyrate, reach for polyphenols.

A polyphenol-rich diet improved intestinal permeability (supported the gut’s barrier) in older people, according to a European study published in September in the journal Clinical Nutrition.

They saw that consuming up to three daily portions of apples, cocoa, dark chocolate, green tea, cranberries, oranges or pomegranate juice improved intestinal permeability by making specific changes in the intestinal microbiota.

“A higher intake of fruits, vegetables and foods such as those described in this paper provide fiber and polyphenols that could help counterbalance the damage of permeability due to aging,” notes Cristina Andrés-Lacueva, lead author of the study.

Sources:

The secret of healthy aging may lie in our gut — Eureka Alert

Gut metagenomes of Asian octogenarians reveal metabolic potential expansion and distinct microbial species associated with aging phenotypes — Nature communications

Gut microbiome — Cleveland Clinic

The post The secrets to healthy aging found in your gut appeared first on Easy Health Options®.

Yes, fiber keeps us regular. But it does SO much more than that! Fiber is an essential nutrient needed to prevent disease and dysfunction.

It’s well-known that eating the recommended amount of fiber supports heart health.

Why is that?

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How fiber protects your heart

Fiber is good for heart health because it:

• Lowers blood pressure and the risk of hypertension.
• Helps manage cholesterol (especially soluble fiber found in fruits, grains, nuts and seeds.
• Promotes a healthy weight by helping you feel full longer.
• Improves the gut microbiome by feeding beneficial gut bacteria.
• Reduces the risk of type 2 diabetes, a condition often linked to an increased risk of heart disease.
• May reduce inflammation — studies have linked fiber intake to lower levels of C-reactive protein (CRP), a marker of inflammation associated with an increased risk of heart attacks.

But the ‘secret weapon’ behind all these health benefits is something called short-chain fatty acids — or SCFAs.

When the fiber you eat reaches your large intestine, it releases three types of short-chain fatty acids when broken down by gut microbes:

• Butyrate. A key energy source for cells lining the large intestine, butyrate is also linked to a reduced risk of colon cancer and may play a role in mitigating inflammation and supporting immune function.
• Propionate. Besides preventing constipation, propionate supports brain health and may protect against neurodegenerative diseases like Parkinson’s.
• Acetate. Not to be confused with the plastic chemical found in products like paint and packaging, the presence or absence of the SCFA acetate affects gene expression, metabolic regulation and enzyme activity.

However, some people have a rare genetic mutation, which prevents them from reaping the benefits of SFCAs from fiber — regardless of how much they consume. That isn’t very reassuring for them, but it provided an opportunity to prove how SFCAs and fiber truly benefit the rest of us…

Research by Monash University, for the first time, compared the effects of fiber and SCFAs on a cohort of people with the rare gene mutation against outcomes for people without the mutation.

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Consistent with their hypothesis, the prevalence of hypertension was significantly higher in the gene mutation cohort, even when they consumed a diet rich in fiber, thus demonstrating the importance of SCFA signaling in cardiovascular protection.

The gene mutation occurs in less than 1% of people, which means that, for most of us, eating the recommended amount of dietary fiber can support heart health, lowering the risk of high blood pressure, heart disease, or stroke by up to 20%, according to the researchers.

How much fiber does your heart need

Experts recommend that we get between 25 and 30 grams of fiber daily from food.

Currently, the average dietary fiber intake among adults in the United States is only about 15 grams per day. That’s about half the recommended amount.

So, how can you work more fiber into your diet?

Prioritize whole grains. Choose whole grains over refined versions. Oatmeal is also a great source of whole grains.

Increase fruit and veggie intake. Aim for at least five servings daily. Eat fruits and vegetables with skin whenever possible for maximum fiber.

Legumes. Add beans, lentils and chickpeas to stews, salads, and soups.

Snack smart. Choose high-fiber snacks like popcorn, nuts, seeds and fruit.

To avoid digestive discomfort, increase your fiber intake gradually and drink plenty of water throughout the day to help it move through your system.

If you’re looking for a diet recommendation, you might be excited to know that SCFAs are key mediators of the favorable health effects of the Mediterranean diet.

It’s also important to know that SFCAs are produced by gut bacteria through the fermentation of dietary fiber. Probiotics can ensure an army of microbes that are up to that task!

Sources:

Heart disease risk is reduced by up to 20% just from eating fiber — New Atlas

Rare pathogenic variants in G-protein-coupled receptor genes involved in gut-to-host communication are associated with cardiovascular disease risk — Cardiovascular Research

The post The protective ‘signal’ fiber sends your heart appeared first on Easy Health Options®.

When functioning normally, it efficiently defends against harmful invaders, such as bacteria and viruses. However, there are instances when the immune system becomes overactive or misdirected, leading it to attack healthy tissues and organs.

This misguided attack can result in autoimmune diseases like rheumatoid arthritis, lupus, and multiple sclerosis (MS), among others.

Recent research has shed light on a fascinating connection between the brain and the immune system.

Scientists discovered that the brain and spinal cord produce special proteins known as “guardian peptides.” These peptides help regulate the immune response, ensuring that it remains balanced and does not harm the body’s own tissues.

This discovery opens up intriguing possibilities for treatment …

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‘Guardian’ peptides help manage the immune system

There’s a constant conversation between the brain and the immune system to ensure adequate defense against threats while protecting healthy tissue.

Researchers from Washington University School of Medicine in St. Louis studied this relationship in mice and made significant findings regarding how these guardian peptides interact with the immune system.

According to Dr. Jonathan Kipnis, one of the leading researchers, guardian brain peptides actively monitor the immune system. They help to prevent potentially destructive immune responses by providing signals about threats.

For instance, when an immune cell detects danger, it displays a small protein fragment from that danger on its surface. This fragment serves as a warning to T cells, which evaluate whether the threat is significant enough to warrant an immune attack.

However, guardian peptides come into play to help regulate this process, attracting a subset of T cells that serve to calm down the immune response and prevent it from turning against the body.

The researchers found that in healthy mice, these guardian peptides were abundant and effectively managed the immune responses. However, in mice with multiple sclerosis, these protective proteins were significantly diminished. When the researchers introduced the missing brain-derived peptides into the spinal fluid of mice with MS, something remarkable happened…

It led to an increase in a type of T cell that suppresses immune reactions, resulting in improved motor function and a slowdown in the progression of the disease compared to untreated mice.

This research highlights an important discovery…

“We have found guardian brain peptides that actively engage with the immune system to keep it in check, possibly preventing destructive immune responses,” said Dr. Kipnis.

More research may lead to identifying protein signatures of other neuroinflammatory and neurodegenerative diseases that could lead to early diagnosis and potential treatment.

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Support can start with a common denominator

These findings may also provide reason to acknowledge the communication between the brain and another body part linked with autoimmune and neuroinflammatory diseases…

You may have heard of the gut-brain axis, also referred to as the gut-brain-immune axis in the scientific community. The immune system represents a key pathway of communication along this axis with the microbiome implicated in neuroinflammation.

A healthy gut microbiome helps orchestrate this connection and is involved in the production of neurotransmitters and other chemicals, including neuropeptides, that influence the immune system.

An imbalance in the gut microbiome can disrupt communication along the gut-brain axis, leading to the increased neuroinflammation that contributes to MS, Parkinson’s and even Alzheimer’s.

An example came to light in a study that found lactobacillus reuteri triggered lupus in mice and stimulated immune cells to worsen the disease process.

The benefits of probiotics are transmitted via the gut-brain axis. A healthy and balanced gut could support the gut-brain axis and immune response.

Sources:

Healthy brains suppress inappropriate immune responses — EurekAlert!

Endogenous self-peptides guard immune privilege of the central nervous system — Nature

The enteric nervous system is a potential autoimmune target in multiple sclerosis — Acta Neuropathologica

The Role of Gut Microbiota in Neurodegenerative Diseases: Current Insights and Therapeutic Implications — Cureus

Microbiota and gut neuropeptides: a dual action of antimicrobial activity and neuroimmune response — Psychopharmacology

The gut microbiota-immune-brain axis: Therapeutic implications — Cell Reports Medicine

The post The ‘guardians’ that balance immune system response appeared first on Easy Health Options®.

I’ve read article after article talking about the connection between the health of my mouth and the health of other parts of my body. As weird as it may seem, fending off gum disease can have a direct impact on your heart, lungs and brain — and that’s just the start.

Now it looks like we can add another organ to that ever-growing list…

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The road from your mouth to your liver

Gum disease, also known as periodontitis, is a widespread chronic inflammatory condition caused by bacterial infections in the gum tissue of the mouth. Its severity tends to increase with age, smoking, alcohol use and poor dental care.

Not only can it wreck your dental health, leading to bleeding gums, bad breath and tooth loss — but it’s also linked to several other severe conditions, like heart disease, diabetes, dementia and maybe even cancer.

People with liver disease are already at higher risk for these dangerous conditions. So, for them, getting gum disease compounds those threats. But it gets worse…

An international team of researchers discovered multiple ways that periodontitis may directly aggravate liver disease — starting with the “oral-gut-liver axis”…

The bacteria that cause periodontitis can be swallowed or enter the bloodstream during activities like chewing or brushing and make their way to the gut. Once there, they can cause dysbiosis, an imbalance between good and bad microbes, and leaky gut, a condition that makes the gut lining permeable. Endotoxins — byproducts produced by bacteria — can then easily make their way to the liver, triggering inflammation and causing the type of damage that leads to liver fibrosis.

Previous studies have shown that bacteria such as the one that causes bad breath and gingivitis can exacerbate inflammation and a buildup of fat in the livers of mice with pre-existing metabolic diseases. These microbes or their byproducts have even been found in liver tissue, suggesting that movement from the mouth to the liver is not uncommon.

Next, the immune system gets involved: Chronic periodontal inflammation leads to the release of pro-inflammatory cytokines, such as TNF-alpha and IL-6, which have been long associated with the progression of liver disease. In addition, the review highlights Th17 cells, a type of immune cell activated by oral pathogens that may travel to the liver and worsen metabolic dysfunction.

The bottom line: These pathways form a terrible merry-go-round of liver disease-impairing oral health and inflammation that drives liver damage.

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Human studies reinforce the connection

Data from human studies support this association. Patients with cirrhosis consistently demonstrate worse oral health than the general population, with higher rates of gingival overgrowth, tooth loss and bone loss. In fact, the prevalence of periodontitis among patients awaiting liver transplants can be as high as 72 percent!

Other studies have found links between severe periodontal disease and increased death risk in cirrhosis patients — and that people with advanced periodontitis are much more likely to have metabolic dysfunction-associated steatotic liver disease (MASLD), the most common form of chronic liver disease. This was true even after adjusting for risk factors like obesity and diabetes.

One small trial showed that periodontal treatment led to a short-term improvement in liver enzyme levels, indicating that oral health interventions may influence liver function.

The review authors caution that this research is still in the early days. However, the review calls for better collaboration between specialists who manage liver disease and dental professionals who manage oral healthcare.

In the meantime, it’s clear that oral hygiene is paramount, especially for those with chronic liver conditions, as well as twice-yearly dental visits. Take note of any changes to alert your dentist to — like persistent bad breath and red, swollen, tender or bleeding gums.

A dental probiotic can boost the oral microbiome. You’ll want the dental probiotic to be in a form that allows it to stay in the mouth for enough time to be absorbed by the microbiome. Some good delivery forms are lozenges, drinks, mouth rinses or chewable tablets.

If you have liver trouble, ask your doctor about supplements. Omega-3s have been shown to support liver health and guard against gum disease.

Sources:

Bad breath, bad news: how gum disease could worsen liver conditions — EurekAlert!

Periodontal disease and cirrhosis: current concepts and future prospects — eGastroenterology

The post Why bad breath is a red flag for liver trouble appeared first on Easy Health Options®.

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

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

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

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Cranberries bring out the best in your gut

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

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

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

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

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

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

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

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

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

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

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

Cranberries + healthy bacteria = less chronic disease

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

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

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

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

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

Sources:

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

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

Cranberries – Cup Measurements — CookItSimply

The post What cranberries can do for heart disease, stroke, diabetes and more appeared first on Easy Health Options®.

He was in his mid-40s, the same age as my husband and I, at the time.

Even though it came as a shock, it shouldn’t have. In my work, I see the data regularly and know that colon cancer has been on the rise among people under 40 for several years now.

As more and more research is being carried out to get to the root causes and slow the tide, a disturbing revelation may have just been found in a surprising place — the mouth.

Traveling from the mouth to the gut

We’re used to discussing the gut microbiome.

But your mouth has a microbiome as well — a community of millions upon millions of bacteria — some good, some bad and some outright dangerous.

And it’s one of the latter that scientists from the Fred Hutchinson Cancer Center say is responsible for fueling colon cancer growth to make it far more deadly.

The name of the bacteria is Fusobacterium nucleatum. And past research has shown it can infect tumors, like a virus infecting a healthy cell.

It has also been shown to cause chemoresistance (making chemotherapy less effective for those undergoing treatment).

Now, researchers have been able to prove that a subtype of the bacteria, the tumor-infiltrating Fna C2 type, is the one responsible.

Their work showed that this one subtype of the bacteria had acquired distinct genetic traits allowing it to travel from the mouth through the stomach, withstanding stomach acid, and landing in the lower gastrointestinal tract.

This makes it one of the biggest colon cancer risks around.

“We’ve consistently seen that patients with colorectal tumors containing Fusobacterium nucleatum have poor survival and poorer prognosis compared with patients without the microbe,” explained Susan Bullman, Ph.D., Fred Hutch cancer microbiome researcher and co-corresponding study author. “Now we’re finding that a specific subtype of this microbe is responsible for tumor growth.”

Specifically, their study showed that:

• The Fna C2 subtype is significantly enriched in colorectal tumor tissue
• The subtype causes abnormal cells in colorectal tissue to grow exponentially
• The Fna C2 lineage is found in approximately 50% of cases colorectal cancer cases.

“We have pinpointed the exact bacterial lineage that is associated with colorectal cancer, and that knowledge is critical for developing effective preventive and treatment methods,” said study co-author Christopher D. Johnston, PhD.

A healthier mouth for a healthier gut

Fusobacterium nucleatum is commonly found in dental plaque. So you know what that means…

Your first line of defense is practicing good oral hygiene and seeing a dentist regularly to have any plaque removed.

But there are some practices, a little off the beaten path, that could help as well…

• Use a red wine mouthwash –Spanish researchers have found that that two polyphenols found in red wine — caffeic acid and p-coumaric acid — help prevent harmful bacteria like Fusobacterium nucleatum from attaching to gum tissue where they can start their trip to the gut. This means that swishing out your mouth with a bit of red wine rather than traditional mouthwash could be the key to better colon health.
• Try DIM – Diindolylmethane (DIM) has been shown to reduce the biofilms that produce plaque and cavities by a whopping 90 percent. By disrupting the biofilms, bacteria are not given a chance to grow.
• Chew Greek gum – A gum made from mastic resin has been found to reduce the amount of cavity-causing bacteria in your mouth, lower plaque levels and reduce gum inflammation.
• Use probiotics – Finally, don’t forget to take probiotics, which boost the level of good bacteria in your body, daily. Probiotics are even available in a chewable form designed specifically for oral health. You can find them online or at your local supplement store.

Sources:

Bacteria subtype linked to growth in up to 50% of human colorectal cancers, Fred Hutch researchers report – EurekAlert!

The post Why the fight against colon cancer might start in your mouth appeared first on Easy Health Options®.

That’s the mantra we’ve heard since childhood, and the advice most of us follow when it comes to our oral health. But something is missing in that advice.

That’s because if you’re not also cleaning your tongue, you’re not getting rid of smelly bacteria that still produce bad breath. But there’s another significant reason to make a clean tongue a habit…

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Your tongue: a window to your health

When your doctor asks you to stick out your tongue and say “ahhh,” there’s plenty he can see beyond signs of a sore throat, issues with tonsils, drainage or infection.

They’re also looking at your tongue itself, which can offer insight into your overall health, including nutritional deficiencies, oral cancer or underlying conditions that the color and surface of your tongue can reveal.

Your doctor also looks closely at the direction of your tongue when you stick it out. They’re looking for deviations to one side, which can signal a brain lesion, stroke or carotid dissection.

What does that stuff on your tongue indicate?

Luckily, cleaning your tongue is an easy way to do a quick health assessment and sweep away the plaque and microbes that can lead to bad breath.

Be sure to note any changes in how it looks or feels so you can talk to your doctor as needed.

Some signs you might see include:

• White coating – A white coating is standard and usually not something to worry about. This change generally occurs if you’ve skipped out on your regular oral health routine due to plaque buildup, food debris and microbes. It’s your body telling you to get back to brushing!
• Yellow coating – If you see a yellow coating on your tongue, it could be time to see your doctor since this color indicates a fungal infection, such as oral thrush, which is common among older people and diabetics. It can also develop due to antibiotic use, which kills off the good bacteria in your oral microbiome.

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• Red tongue plus yellow coating – Research has even shown that your tongue can reveal heart failure. Normal tongues are pale red with a pale white coating. Heart failure patients have a redder tongue with a yellow coating, and the appearance changes as the disease progresses.
• Black coating – A black, hairy-looking tongue is often due to a combination of poor oral hygiene and smoking, drinking lots of coffee or tea or taking certain medications. Most of the time, you can get rid of this coating by simply improving your oral hygiene at home. However, in some cases, the coating can result from an overgrowth of bacteria or fungi, which requires antibiotics or antifungal medications.
• Pink patches – Patches that are smooth and red, often with slightly raised borders, that make your tongue look like a map are called geographic tongue. It’s an inflammatory but generally harmless condition.
• White or red patches – On the other hand, if you have patches that are either white or red, which cannot be scraped off, have been there a long time or have grown, be sure to see your doctor or dentist, since these could be a sign of cancer.

Other issues to note include dry mouth, which can be caused by certain medications, including antihistamines, antidepressants, muscle relaxants and more.

And be aware of any pain or inflammation, since a sore, red tongue could be due to a lack of vitamin B12 or folic acid, ulcers or injuries.

Cleaning your tongue each time your brush your teeth gives you the chance to proactively get ahead of health conditions you may need to alert your doctor about.

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How to clean your tongue

To clean your tongue, you can either use a plastic or metal tongue scraper or gently scrub your tongue with a regular toothbrush.

For the freshest breath, you’ll probably want to choose a tongue scraper. Research that assessed two separate studies found that they are more effective than toothbrushes in reducing the volatile sulfur compounds that cause breath odors.

To use a tongue scraper:

1. Stick out your tongue.
2. Place the scraper at the back of your tongue and slowly pull forward, applying gentle pressure.
3. Spit out excess saliva and rinse your mouth and tongue scraper with warm water.
4. Repeat two to three times.

A healthy tongue after cleaning should be dark pink. If it’s not, bring it up to your dentist or doctor.

Sources:

Yes, you do need to clean your tongue. Here’s how and why — StudyFinds

Black Hairy Tongue — Cleveland Clinic

Geographic Tongue — Mayo Clinic

The post Need an excuse to clean your tongue? Try these alarming conditions appeared first on Easy Health Options®.

But your circadian rhythm controls other essential functions, including your response to stress throughout the day.

Disrupt your body’s clock, and you end up feeling stressed — and not just because you’re sleep-deprived.

What’s really amazing, though, is that all of this stress regulation begins in the gut — about as far away from the brain as you can get.

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The importance of the gut-brain axis

The gut-brain axis is like a superhighway that runs between your gut and your brain.

One affects the other, and research is constantly finding more ways that the two influence each other — and your health. The connection is undeniable at this point.

And while a connection between stress response and circadian rhythm may seem farfetched, it is anything but.

Professor John Cryan and a team of researchers at University College in Cork, Ireland, have pioneered research showing that the gut microbiome controls the body’s hormonal responses to stress in a time-dependent manner that closely mirrors circadian rhythm.

The team confirmed that oscillations of gut microbes across the day are critical for regulating stress hormone secretion — and that depletion of gut microbiota leads to a hyperactivation of the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system.

They identified specific bacteria in the gut, particularly a Lactobacillus strain known as Limosilactobacillus reuteri, responsible for excessive activation of the body’s stress response system, centered in the brain’s hypothalamus.

“Our research has revealed an important link between the gut microbiota and how the brain responds to stress in a time-specific way. The gut microbiome doesn’t just regulate digestion and metabolism; it plays a critical role in how we react to stress, and this regulation follows a precise circadian rhythm.”

In practical terms, this means that maintaining a healthy gut microbiome is vital to keeping your stress response system working around the clock — so it’s got your back anytime you need it.

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Keep a balanced gut to stress less

We already know that the health of the gut is linked to the health of the body. All sorts of diseases, from breast cancer to Alzheimer’s to heart disease, have been linked to the gut microbiome.

So, how do you maintain a healthy gut? By keeping it balanced. Not surprisingly, that hinges on what you eat — and don’t eat. Here are a few tips:

Supplement probiotics. Taking a daily probiotic can have a direct influence on brain health.

Eat more fiber. Most Americans get nowhere near the recommended daily allowance of fiber. Fruits, vegetables, legumes, and whole grains are the best foods to help load up on soluble and insoluble fiber.

Add fermented foods to your routine. Some fermented dairy products like yogurt and kefir can provide both probiotics and prebiotics. Kimchi and sauerkraut contain probiotics.

Pop some polyphenols. Berries, green tea and cocoa promote healthy bacteria and inhibit bad bacteria in the gut. Previous research found polyphenols regulate the activation of the hypothalamic-pituitary-adrenal (HPA) axis, improving mood and memory function.

Cut down on sugar. Sugar feeds the bad bacteria leading to dysbiosis, inflammation and promotes leaky gut — a condition where the gut walls become permeable, allowing bacteria and toxins to leak into the body and cause illness.

The more plant-based foods you eat, the greater the variety of bacteria in your gut that are ready to travel that superhighway to your brain and keep your stress response under control.

Sources:

Gut microbes play a key role in regulating stress responsiveness throughout the day, research finds — Eureka Alert

Gut microbiota regulates stress responsivity via the circadian system — Cell Metabolism

The post Balance this organ to balance your stress response appeared first on Easy Health Options®.

In this condition, the muscles and connective tissues of the pelvic floor weaken and allow the organs they usually hold in place — like the bladder and uterus — to shift downward and press against the vaginal wall.

POP is usually a result of pregnancy, childbirth or menopause and typically results in pelvic pressure and the feeling of tissue bulging from the vagina.

If that weren’t “uncomfortable” enough, POP presents a double whammy when it comes to urinary tract infection…

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UTI and POP: A problem before and after

During prolapse, pressure on the bladder can keep it from emptying completely, causing urine stagnation and bacterial growth (this is similar to what happens in men with an enlarged prostate). This is why women experiencing prolapse are known to get frequent urinary tract infections (UTIs).

If a woman’s quality of life is impacted enough by pain and bowel and bladder problems, surgery may be required to put pelvic organs back in place. More than 12 percent of American women will have POP surgery in their lifetime.

But for some, even if other symptoms are alleviated by surgery, post-surgical UTIs and other complications can persist…

Researchers at Mayo Clinic looking to head off these post-surgical complications analyzed vaginal microbiome samples from postmenopausal women undergoing a vaginal hysterectomy with pelvic reconstruction.

The samples were collected at five stages, including before surgery, immediately after and during recovery. They then used advanced sequencing techniques to map the genetic material of the microbes and identify changes in the microbial communities.

They made some fascinating discoveries…

Key bacteria involved in disruption

Women with lower levels of the protective bacterial species Lactobacillus in the vaginal microbiome were more likely to develop a UTI post-POP surgery.

In addition, higher levels of the bacteria types Prevotella and Gardnerella — both linked to inflammation and infection — were associated with a greater risk of postoperative UTI.

Then, samples taken after surgery showed lower microbial diversity in both the vaginal and urinary microbiomes. It’s a known fact that the diversity of bacterial strains is essential for healthy microbiomes. The researchers suggest that preoperative antibiotics (which can contribute to dysbiosis) and vaginal cleansing before surgery, and the surgery itself, could be to blame for the imbalanced microbiomes.

By identifying these patterns, the researchers hope they have found a way to potentially predict who will develop a post-surgical UTI before surgery even begins.

“Our ability to detect these microbiome patterns provides a potential opportunity to personalize treatment strategies and improve outcomes,” says Dr. Marina Walther-Antonio, a microbiome researcher at the Mayo Clinic.

“Understanding the microbiome’s role in post-surgical infections gives us a unique opportunity to possibly prevent these complications altogether,” says Dr. John Occhino, a Mayo Clinic urogynecologic surgeon.

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It’s all about diversity

UTIs can be especially challenging for women, with or without POP. Staying ahead of the game by supporting your microbiomes with probiotics is a simple and effective way to reduce your risk of these annoying infections.

Probiotic suppositories that can be vaginally inserted are on the market, though the research has not quite caught up with how effective they are. However, I did come across a study where women who took oral Lactobacillus saw a significant increase in the numbers of their vaginal lactobacilli.

You might be excited to learn that previous research shows probiotics in the Lactobacillus family are particularly effective when it comes to weight loss.

But most importantly, taking a probiotic could not only help build up a healthy microbiome before surgery, but it may also prevent the disruption to the microbiome that the researcher saw occur from surgery.

Here are more supplements known to help reduce the risk of UTI…

• D-mannose: This glucose-related sugar can prevent certain bacteria from sticking to the walls of the urinary tract. In at least one study, it has been found to be more effective than antibiotics at getting rid of recurrent UTIs.
• Cranberry extract: Research has shown that consuming cranberry products in juice, tablet or capsule form was strongly associated with reduced risk of UTI in women with recurrent infections. Other studies indicate that proanthocyanidins (a type of polyphenol) could keep E. coli, the bacteria behind most UTIs, from sticking to the urinary tract lining.

If you plan to undergo POP, you may want to talk to your doctor leading up to surgery for best practices to avoid post-surgical UTI, and be sure he is aware of any supplements you’re taking in case he wants you to stop for a brief period before surgery.

Sources:

Vaginal microbiome may predict post-surgery urinary tract infections — Mayo Clinic

Preoperative vaginal microbiome as a predictor of postoperative urinary tract infection — Scientific Reports

Pelvic organ prolapse — Mayo Clinic

Demystifying pelvic organ prolapse — UChicagoMedicine

Are My Recurrent Urinary Tract Infections Caused by Prolapse? — Austin Urogynecology

Vaginal microbiome following orally administered probiotic — Journal of Pathology, Microbiology and Immunology

The post What women should know about pelvic organ prolapse and UTI appeared first on Easy Health Options®.

For decades, researchers have associated these changes with two markers in the brain: beta-amyloid and tau.

However, in recent years, scientists have explored a new wrinkle in Alzheimer’s research: Discovering that the gut and the brain communicate through neurons in both organs. They’ve found evidence that dysfunction in this gut-brain axis is linked to brain disorders, including Alzheimer’s.

Now scientists led by the Institute of Nanotechnology in Italy have unveiled more clues that link gut and brain neurons — and how these processes may trigger Alzheimer’s…

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Zooming in on gut dysbiosis

“There are already many studies that support that changes in the gut composition can contribute to Alzheimer’s onset and progression,” says Alessia Cedola, a researcher from the Institute of Nanotechnology in Italy and corresponding author of the published study.

Where things go wrong is when dysbiosis, an imbalance in microbial diversity, sets in. Dysbiosis allows for the prevalence of dangerous bacteria that promote inflammation, which can then result in the breakdown of the gut-brain barriers.

How is gut dysbiosis linked with Alzheimer’s? “The main hypothesis is that changes trigger the escape of bad bacteria from the gut [a condition known as leaky gut], entering the circulation, reaching the brain and triggering Alzheimer’s, but evidence is still poor,” Cedola says.

To better look at this gut-brain connection, the researchers used nano- and micro X-ray phase-contrast tomography (XPCT) to study structural and morphological alterations in the gut. This powerful tool eliminates the need for tissue manipulation.

The data found changes in cell abundance, tissue structure and organization in mice affected with Alzheimer’s. Specifically, there were relevant alterations in the gut structure and cells within the gut that, when working correctly, maintain gut health, support digestion and protect the intestinal lining from damage.

“This technique represents a real breakthrough for the thorough analysis of the gut, and it could be pivotal in early detection and prognosis of the disease,” Cedola says.

The researchers will next use XPCT to study how the gut communicates with the central nervous system and investigate the enteric nervous system and its role in Alzheimer’s.

“By gaining a deeper understanding of these processes, we hope to identify new therapeutic targets and develop innovative treatments for this devastating disease,” Cedola says.

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Support your gut’s integrity and diversity

While there is still research to be done to confirm the gut’s link to Alzheimer’s, there are already documented reasons to support the integrity of your gut lining and the diversity of your microbiome.

Both leaky gut and dysbiosis are linked to causing or worsening Celiac disease and chronic fatigue syndrome, multiple sclerosis, rheumatoid arthritis, irritable bowel (the disease and the syndrome) and metabolic disorders.

Previous research has also linked leaky gut to inflammation along the brain’s right hemisphere.

Some steps you can take include:

• Following a gut-friendly diet, such as the Mediterranean diet, which features dementia risk-lowering olive oil
• Avoiding sugar and processed foods, which can negatively alter gut bacteria
• Getting plenty of prebiotics and probiotics, which you can do through diet or supplementation
• Exercise more, as it has been shown to boost gut health

If you want to get probiotics from diet, you’ll want to consume cultured dairy foods like yogurt or kefir and/or fermented foods like sauerkraut and kimchi. Prebiotic foods include chicory root, Jerusalem artichoke, dandelion greens, garlic, leeks, onions, asparagus and green bananas.

Probiotic supplements are also readily available. Look for one with multiple bacteria strains, which are more diverse and effective than single-strain varieties. Also, make sure the supplement contains 1 million to 1 billion CFUs (colony-forming units), which research shows are the minimum amount necessary to reach your intestines.

Sources:

The gut-brain connection in Alzheimer’s unveiled with X-rays — EurekAlert!

Investigating gut alterations in Alzheimer’s disease: In-depth analysis with micro- and nano-3D X-ray phase contrast tomography — Science Advances

The post A closer look at the gut’s connection to Alzheimer’s appeared first on Easy Health Options®.

And I’m not talking about those fruit-flavored yogurts full of sugar. For me, it’s plain Greek yogurt – thick, creamy, and even better when mixed with a teaspoon of honey.

Yogurt is packed with probiotics such as Bifidobacterium animalis that help keep the gut in tip-top shape. When the gut is healthy, your digestion, mood and cognition are supported.

And on top of that, you can worry less about your risk for obesity, diabetes, and colon cancer.

Bacteria in yogurt, including Bifidobacterium, alter the gut microbiome in positive ways.

Here’s some new research that proves just how powerful yogurt can be in slashing your risk for one of the most lethal types of colon cancer.

Eating yogurt can make colon cancer less deadly

Dr. Shuji Ogino, along with a team of researchers from Brigham and Women’s Hospital, Dana Farber Cancer Institute, and Harvard’s H.T. Chan School of Public Health, call themselves “team OPTIMISTICC.”

They conducted a study using data from two well-known prospective cohort studies: the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS). These studies have followed more than 100,000 female registered nurses since 1976 and 51,000 male health professionals since 1986, respectively.

Participants in each study answered repeated questionnaires about their lifestyle choices, including questions about their average daily intake of plain and flavored yogurt and other dairy products. They also answered questions about their disease history, if any.

The researchers also assessed tissue samples for participants with confirmed cases of colorectal cancer, measuring the amount of Bifidobacterium DNA in tumor tissue.

For participants with confirmed cases of colorectal cancer, the researchers assessed tissue samples, measuring the amount of Bifidobacterium (B. bifidum) DNA in tumor tissue.

Information on Bifidobacterium content was available in 1,121 colorectal cancer cases. Among those, 346 cases (31%) were Bifidobacterium-positive, and 775 cases (69%) were Bifidobacterium-negative.

The researchers didn’t observe a significant association between long-term yogurt intake and overall colorectal cancer incidence, but they did see an association in Bifidobacterium-positive tumors, with a 20 percent lower rate of incidence for participants who consumed two or more servings of yogurt a week.

Specifically, this lower rate was driven by a lower incidence of Bifidobacterium-positive proximal colon cancer — a type of colorectal cancer that occurs in the right side of the colon.

Studies have found that patients with proximal colon cancer have worse survival outcomes than patients with distal cancers (on the left side of the colon).

“It has long been believed that yogurt and other fermented milk products are beneficial for gastrointestinal health,” said co-senior author Tomotaka Ugai, MD, PhD, of the Department of Pathology at the Brigham and the Department of Epidemiology at the Harvard T.H. Chan School of Public Health. “Our new findings suggest that this protective effect may be specific for Bifidobacterium-positive tumors.”

In other words, even if they did get colon cancer, the people who ate yogurt twice a week were less likely to get the more deadly type.

Supporting your gut with Bifidobacterium

If you’re a yogurt lover like me, you may get a regular supply of Bifidobacterium — and hopefully have for years.

But if you don’t like yogurt, you may not be out of luck…

Fermented foods have a long history and a lot of science behind their disease-fighting benefits, and yogurt isn’t your only choice.

Other fermented foods that should contain Bifidobacterium include:

• Sauerkraut
• Kefit
• Kombucha
• Kimchi
• Natto
• Fermented cheeses
• Cottage cheese
• Buttermilk
• Miso
• Tempeh
• Pickled cucumber
• Olives
• Apple cider vinegar
• Acidophilus milk
• Kvass

A probiotic supplement is another option. And prebiotics, especially inulin type fructans (ITF) and arabinoxylan-oligosaccharides (AXOS), can be consumed to increase the number of Bifidobacterium in the colon.

Sources:

Long-term yogurt consumption tied to decreased incidence of certain types of colorectal cancer — Science Daily

Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacterium abundance in tumor — Gut Microbes

The post What eating yogurt does to your colon cancer risks appeared first on Easy Health Options®.

But what the marketers of these drugs aren’t telling you is that weight loss comes with a lot of drawbacks: weight loss plateaus, scary gastrointestinal side effects, a sobering black box warning and a hefty price tag.

Luckily, there are a couple of simple and inexpensive steps you can take to mimic the effects of these drugs.

For instance, berberine is a phytochemical found in several plants that lowers insulin and fasting glucose levels and reduces triglycerides, which can lead to lower cholesterol. These are similar to the effects triggered by GLP-1 agonists.

Or here’s one that’s even easier….

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Beta-glucan the fiber that mimics GLP-1 agonists

Previous research has touted the ability of fiber to nourish our gut microbiome in ways that help with weight loss.

One such fiber is inulin. It packs a powerful metabolic punch that’s reported to suppress appetite, lower blood sugar and promote healthy weight.

But a recent study has taken that a step further by identifying a specific type of fiber that mimics the effects of GLP-1 agonists.

Beta-glucan, a form of fiber found in oats and barley, was singled out in the study as being able to control blood sugar and assist in weight loss in mice fed a high-fat diet.

The researchers say beta-glucan is the only fiber supplement they tested that lowered a mouse’s fat content and body weight within 18 weeks. Other fibers considered, including wheat dextrin, pectin, resistant starch and cellulose, had no such impact, though they did shift the makeup of the microbiome compared to the mice fed no fiber supplements.

“We know that fiber is important and beneficial; the problem is that there are so many different types of fiber,” says University of Arizona biomedical scientist Frank Duca.

“We wanted to know what kind of fiber would be most beneficial for weight loss and improvements in glucose homeostasis so that we can inform the community, the consumer and then also inform the agricultural industry,” Duca adds.

Oats for weight loss, reduced fat, gut health and insulin sensitivity

Dietary fiber is the main energy source for gut bacteria, yet less than 5 percent of Americans consume the recommended 25 to 30 grams of fiber (between 0.9 and 1 ounce) of fiber per day.

Even when we do choose to consume fiber, it’s tough to know which type to pick. There are water-soluble fibers like oat beta-glucans and wheat dextrin that are easily fermentable by gut bacteria.

Then there are others that are less soluble or insoluble, meaning they pass through the gut and help form stool. Both are important from a health perspective.

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But if you’re looking to lose weight, beta-glucan may be the way to go…

The study found that only beta-glucan increased the number of Ileibacterium found in the mouse intestine. This bacterium has been linked to weight loss in other mouse studies.

Long before the 10-week mark, mice fed beta-glucan demonstrated reduced body weight and body fat content compared to mice fed other types of fiber.

The beta-glucan mice also showed increased concentrations of butyrate in their guts, a metabolite made when microbes break down fiber. Butyrate triggers the release of GLP-1, the same protein mimicked by drugs like Ozempic to stimulate insulin release.

And that’s not the only effect, Duca says. “We think that there are other beneficial things that butyrate could be doing that are not gut peptide related, such as improving gut barrier health and targeting peripheral organs like the liver,” he notes.

The researchers caution more study is needed before these results can be extended to humans. However, the findings do suggest some fiber may be better suited to weight loss and insulin control than others.

So if you’re looking to lose weight, boosting your intake of beta-glucan could benefit those efforts. Try eating a bowl of oatmeal (which contains both inulin and beta-glucans) for breakfast, or adding a helping of barley to your soup or salad. Not only will it support your weight loss efforts, but it will give you better gut health to boot.

Sources:

How your morning oats could help you manage your weight — The University of Arizona News

Impact of Plant-Based Dietary Fibers on Metabolic Homeostasis in High-Fat Diet Mice via Alterations in the Gut Microbiota and Metabolites — The Journal of Nutrition

The post The breakfast food that mimics how Ozempic, Wegovy and Mounjaro work appeared first on Easy Health Options®.

This has long been confirmed. And sweetened soda is one of the worst culprits.

A typical 12-ounce can of soda contains around 39 grams of sugar, roughly the equivalent of 10 teaspoons of sugar. Enough sugary sodas and blood sugar spikes eventually make cells less responsive to insulin, and before you know it, insulin resistance sets in, followed eventually by type 2 diabetes.

It turns out there’s much more to it than that…

For the first time, a study has “connected the dots,” showing how drinking soda causes your gut to produce chemicals that are directly connected to the onset of type 2 diabetes.

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Drinking sugary drinks causes gut changes linked to diabetes

Scientists from nine different universities came together to examine data from more than 16,000 Hispanic/Latino individuals in the U.S. They chose to focus on this population because they have both high soda consumption and a high prevalence of type 2 diabetes.

They discovered that sugar-sweetened beverage consumption is linked to changes in nine species of gut bacteria and that these changes are linked to the onset of type 2 diabetes.

Four species of gut bacteria that produce short-chain fatty acids (SCFAs) were reduced among those who drank sweetened drinks and soda.

SCFAs improve insulin sensitivity and reduce blood glucose levels, so producing fewer SCFAs leaves a person more vulnerable to diabetes.

Other metabolic compounds affected by drinking sugary soda are glycerophospholipids, fats that build cell membranes and appear to be linked to diabetes, and branch-chained amino acids (BCAA), which are thought to play a role in insulin resistance.

“Our study suggests a potential mechanism to explain why sugar-sweetened beverages are bad for your metabolism,” according to senior author Qibin Qi, PhD, from Albert Einstein College of Medicine, NY. “Although our findings are observational, they provide insights for potential diabetes prevention or management strategies using the gut microbiome.”

He added that the sugar in soda “might be more easily absorbed because they’re just sugar and water.”

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How to support your gut microbiome

Now that you understand the profound connection between your gut microbiome and the risk of diabetes, it’s empowering to know that you can take steps to enhance your gut health and reduce this risk.

First of all, give up the sweetened beverages. A large study you can read about here determined the 2 worst ultraprocessed foods for our health. And you’ve probably guessed that sweetened beverages were one of them.

Next, try these steps:

• Increase your intake of inulin fiber, which boosts short-chain fatty acids in your gut. You can find inulin in garlic, leeks, asparagus, beans, legumes, bananas, apricots, carrots, oranges and chicory root. These are considered prebiotic foods.
• Eat fermented foods: Fermented foods like yogurt, sauerkraut and kefir all contain healthy bacteria that reduce inflammation and support healthy bacteria.
• Avoid or limit your intake of artificial sweeteners: Some evidence has shown that artificial sweeteners like aspartame increase blood sugar by stimulating the growth of unhealthy bacteria like Enterobacteriaceae in the gut microbiome.
• Eat whole grains: Whole grains contain beneficial carbs like beta-glucan, which are digested by gut bacteria, and help prevent diabetes.
• Eat fruits rich in polyphenols: Polyphenols are plant compounds that shield us from insulin resistance and diabetes. Think stone fruits and berries.
• Take antibiotics only when necessary: Antibiotics disrupt the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

Sources:

How might soft drinks lead to type 2 diabetes — Medical News Today

Sugar sweetened beverage intake, gut microbiota, circulating metabolites, and diabetes risk in Hispanic Community Health Study/Study of Latinos — Cell Metabolism

Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction — The BMJ

The implication of short-chain fatty acids in obesity and diabetes — Microbiology Insights

The post Soda, sugar and the other reason it leads to diabetes appeared first on Easy Health Options®.

Just a few years ago, the European Society of Cardiology, using genetic data from 422,000 individuals, revealed a link between higher levels of 11 bacteria that were associated with a total of 28 health and disease outcomes, including chronic obstructive pulmonary disease, high blood pressure, high cholesterol and BMI. In one example, they found that the higher the level of Ruminococcus bacteria, the greater the risk of high blood pressure.

Another study showed major disturbances in the gut microbiome of patients suffering from heart disease, and that these alterations may start many years before onset of heart disease symptoms and diagnosis.

High blood pressure can precede heart disease, so getting it under control is one of the most important steps in protecting heart health.

Could it be as simple as balancing your microbiome with probiotics?

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Two probiotic strains could manage blood pressure

High blood pressure rates are rising worldwide, affecting about 40 percent of the world’s adults. Prior studies have found a link between these rising rates and an increased consumption of sugar.

High sugar consumption likely boosts blood pressure through increased insulin resistance or salt retention, among other mechanisms. It can also hurt the gut microbiome by blocking good bacteria and promoting the growth of bad bacteria.

A team of researchers in China decided to test two probiotic strains — Bifidobacterium lactis and Lactobacillus rhamnosus — on mice that developed high blood pressure after consuming water mixed with fructose. They measured the animals’ blood pressure every four weeks over 16 weeks. And what they found was encouraging…

The fructose-fed mice that received either probiotic showed significantly lower blood pressure than those fed fructose and not treated with probiotics.

Also, the researchers found no difference between the blood pressure readings of the fructose-fed mice that received probiotics and a control group of mice that only drank water. This suggests probiotics would maintain normal blood pressure levels, says computational biologist Dr. Jun Li at the City University of Hong Kong.

“Accumulated evidence supports an antihypertensive effect of probiotics and probiotic fermented foods in both in vitro and in vivo experiments,” Li says. “So we believed that the dietary intake of probiotic foods would well supplement traditional hypertension treatment.”

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Sugar’s deleterious effect on your microbiome

As part of their study, the researchers used genetic sequencing to explore links between altered gut microbiota and the change in blood pressure. They found a high-fructose diet in the mice led to growth of Bacteroidetes and a decrease in Firmicutes bacteria, while treatment with probiotics returned those populations to control group levels.

There were new microbial signatures associated with blood pressure as well. High levels of Lawsonia and Pyrolobus bacteria, and low levels of Alistipes and Alloprevotella, were connected with lower blood pressure.

The next step for the researchers is a large clinical trial to see if the protective effect of probiotics extends to humans. “Probiotics present a promising avenue in preventive medicine, offering potential in regulating hypertension and reshaping our approach to cardiovascular health,” Li says.

But with the growing evidence of the gut microbiome’s impact on whole body health, there’s absolutely no harm in seeking out these two probiotic strains. Not only may they help with your blood pressure, but they’ll help bring balance to your gut microbiome.

Luckily, Bifidobacterium lactis and Lactobacillus rhamnosus are common probiotic strains. Both of them are present in abundance in many fermented food sources. Specifically, Bifidobacterium lactis can be found in yogurt, cheese, cottage cheese and buttermilk. And Lactobacillus rhamnosus can be found in kefir, yogurt, kimchi, sauerkraut, tempeh and miso.

Of course, probiotics are also available in supplement form — and don’t forget to feed them prebiotics to help them do their job even better.

Sources:

Two probiotics identified as promising hypertension treatments — EurekAlert!

Probiotics Bifidobacterium lactis M8 and Lactobacillus rhamnosus M9 prevent high blood pressure via modulating the gut microbiota composition and host metabolic products — mSystems

Bifidobacterium lactis — International Probiotics Association

Lactobacillus Rhamnosus 101: Sources, Benefits, and Uses — Physician’s Choice

Can fermented or probiotic foods with added sugars be part of a healthy diet? — ISAPP

The post Why probiotics may be the next big thing for lower blood pressure appeared first on Easy Health Options®.

And the role of the gut has become a focal point of those unexpected links.

For example, there’s the latest on preventing cancer…

There are hundreds of unique bacterial species living in the gut, but it seems that one in particular might be able to fight cancer.

Research is still in the early stages, but it’s looking like something as simple as a vitamin could help this cancer-fighting bacterium thrive.

Vitamin D supports cancer-fighting bacteria

A new study has uncovered the possibility that vitamin D could be the key to helping a cancer-fighting bacterium live and thrive in our gut.

Researchers at the Francis Crick Institute in London have uncovered a link between a vitamin D-rich diet in mice and their increased ability to resist tumor growth.

When cancer cells were transplanted into mice who were then fed a diet high in vitamin D, the mice showed improved resistance to the cancer and slower tumor growth.

The researchers were surprised to find that vitamin D acts on specific cells in the intestine, which in turn increases the amount of a bacteria called Bacteroides fragilis (BFS).

This suggests that BFS is responsible for the improved resistance to tumor growth.

Indeed, these findings support a 2023 study at the University of Medical Sciences in Iran, where mice receiving infusions of BFS showed a 98% reduction in tumor volume, and where 75% of the mice were tumor-free after about three weeks of BFS infusions.

How these findings apply to us

These findings certainly add to the growing mountain of evidence that vitamin D status impacts cancer including previous research indicating it powers up a cancer-fighting gene, can reduce risk for developing advanced cancer and reduces death from cancer.

Here’s what Caetano Reis e Sousa, head of the Immunobiology Laboratory at the Crick Institute, has to say:

“This could one day be important for cancer treatment in humans, but we don’t know how and why vitamin D has this effect via the microbiome.

“More work is needed before we can conclusively say that correcting a vitamin D deficiency has benefits for cancer prevention or treatment.”

And Evangelos Giampazolias, another member of the Crick research team, says, “A key question we are currently trying to answer is how exactly vitamin D supports a ‘good’ microbiome. If we can answer this, we might uncover new ways in which the microbiome influences the immune system, potentially offering exciting possibilities in preventing or treating cancer.”

Making vitamin D work for you

It’s important to know that in 2023, the VITAL study determined that vitamin D is not a one-size-fits-all vitamin.

In fact, it is metabolized differently in people at higher body weights and may account for inconsistent results in some studies concerning its impact on cancer…

Senior author JoAnn E. Manson, MD, DrPH, chief of the Division of Preventive Medicine at the Brigham and Women’s Hosptial said of the VITAL study, “This study sheds light on why we’re seeing 30 to 40 percent reductions in cancer deaths, autoimmune diseases and other outcomes with vitamin D supplementation among those with lower BMIs but minimal benefit in those with higher BMIs, suggesting it may be possible to achieve benefits across the population with more personalized dosing of vitamin D.”

Research by Trinity College Dublin has also shed light on several factors that impact optimal vitamin D status — including cholesterol levels — that support the argument for personalizing supplementation.

For these reasons it’s becoming more apparent that the recommended daily allowance of 600 IU is barely enough to even support bone health — and why it’s more common to see recommended therapeutic dosages ranging from 4,000 to 5,000 IU daily.

One last suggestion for adequate vitamin D supplementation: Make sure you’re taking a supplement containing D3, the form most effectively absorbed by the body.

Sources:

Vitamin D alters gut bacteria to give better cancer immunity, study suggests — The Standard

Vitamin D regulates microbiome-dependent cancer immunity — Science

Anti-tumor effects of Bacteroides fragilis and Bifidobacterium bifidum culture supernatants on mouse breast cancer — Science Direct

How Much Vitamin D Should You Take For Optimal Health? — Healthline

The post The vitamin that helps cancer-fighting bacteria thrive appeared first on Easy Health Options®.

Reach for sugary sweets or salty chips (when no one can eat just one!), and both your waistline and your health suffer. But giving up snacking altogether is just so hard…

Don’t worry. If you need a little something to hold you over til lunch or supper, there’s one snack that hits so many health marks — if you’re not snacking on it daily, you’re doing yourself a disservice.

Especially now that research has found it can give your “happy hormone” a huge boost…

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Cardioprotection and a mood boost to boot

Nuts have a reputation as a healthy snack that’s been secured by mountains of research, especially for how they affect cardiovascular health.

Previous research from a team of scientists at UCLA found that eating just 1.5 ounces of nuts per day, instead of pretzels, for a period of just 24 weeks resulted in serious benefits, including:

• Increased satiety (feelings of fullness that keep you from overeating and packing on weight that harms your heart)
• Enhanced weight loss for better overall health
• Decreased blood pressure and heart rate, indicating less stress and strain on the organ

So those researchers decided to take it a step further and look for the origin of those benefits — benefits they believed had to do with the tryptophan nuts deliver.

Yup, you read that right…

The same compound found in that Thanksgiving turkey that makes us fall asleep on the couch after dinner is also found in nuts, like almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

And it’s believed to play an essential role in the prevention of cardiovascular problems, by creating metabolites in the gut that regulate the immune system and keep the heart and blood vessels healthy.

Related Reading: How to get your pleasure hormone back

To test their theory, the team collected blood and stool samples from 95 overweight or obese participants who switched from unhealthy snacks to a daily dose of mixed nuts.

Sure enough, eating nuts resulted in an impressive increase in cardioprotective tryptophan metabolites. But what the researchers weren’t expecting was an increase in the “happiness hormone,” serotonin.

The team found that blood serotonin levels went up by 60.9 percent at 12 weeks and an incredible 82.2 percent at 24 weeks.

“This is the first time we’ve seen mixed tree nut consumption associated with an increase in serotonin levels in the body,” explained lead researcher Zhaoping Li, MD, Ph.D., Professor of Medicine and Chief of the Division of Clinical Nutrition at UCLA. “While more research is needed, this is exciting since serotonin can have an important impact on mood and overall mental health.”

In other words, if you want to protect your heart and grab a hefty dose of the happy hormone, one snack a day of nuts is the way to go.

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The nutty benefits keep coming

Because depression and heart problems can often go hand in hand, eating more nuts just makes sense. But the benefits you can grab from eating nuts don’t stop there.

Eating nuts can also help you:

• Eating nuts could lower your risk of suffering from atrial fibrillation (AFib), an abnormality of your heart rhythm that can dramatically increase your risk of stroke.
• A review of studies found that snacking on tree nuts also reduces HbA1c (glycated hemoglobin), a substance in the blood that indicates blood sugar trouble.
• A massive study of almost 290,000 participants found that people who increased the amount of nuts they ate as they got older gained less weight and were less likely to become obese over those 20 years.

So don’t wait — grab a handful and start enjoying them right away!

Sources:

New study shows snacking on mixed tree nuts may impact cardiovascular risk factors and increase serotonin — EurekAlert!

The post The snack your heart loves that boosts your ‘happy’ hormone appeared first on Easy Health Options®.

You may never realize it’s there unless you’re hit with a food-borne illness that seems to strike out of nowhere.

While you might figure the damp sponge sitting next to your sink is a likely hotbed of bacteria, researchers say there is another spot in our kitchens we should also pay attention to.

Considering how it’s used — you might never suspect germs could flourish there…

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Capable of surviving radiation

According to a study published in Frontiers in Microbiology, “Even the microwave oven in your kitchen is not immune to bacteria.”

Shocked? I was…

You’d think the high heat levels and electromagnetic radiation a microwave emits when in use would kill any germs lurking in its interior.

But how wrong I was!

In fact, after swabbing the insides — including the walls and rotating platter — of microwave ovens, scientists identified over 100 bacterial strains living in them.

DNA analysis of the bacterial colonies found these types living in kitchen microwaves:

• Proteobacteria
• Firmicutes
• Actinobacteria
• Bacteroidetes
• Klebsiella
• Brevundimonas

The first four on this list are types of bacteria commonly found on human skin and surfaces that people touch on a regular basis.

However, the last two, Klebsiella and Brevundimonas, are known to cause food-borne diseases.

According to the researchers, it’s not clear how these bacteria are able to survive in microwave ovens, but somehow, they’ve found a way to adapt to getting “nuked.”

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Cleaning your microwave to kill germs

When asked about the results of the study, microbiologist, Manuel Porcar pointed out that the bacteria found inside the microwaves were the same ones you can expect to find on your countertops, in that kitchen sponge, on your refrigerator door handle or on any surface in your kitchen.

“Some of them are pathogenic, and one must clean the microwave as much as any other kitchen surface,” he advised.

So, as long as you clean it thoroughly, there’s “Nothing to be more worried about than the cleaning of any other part of a kitchen in contact with food,” he added.

To clean your microwave:

1. Put the turntable in the dishwasher or wash it by hand with hot, sudsy water and a non-scratch scrub sponge.
2. Combine one tablespoon of vinegar or lemon juice with a cup of water and place in the microwave. Heat mixture for two to five minutes to allow the microwave to fill up with steam and loosen caked-on grime.
3. Wipe down the interior with dish soap and warm water to remove food particles and grease.

To keep bacteria at bay, sanitize your microwave at least once a week, making sure to clean up spills as soon as they happen.

Sources:

More than 100 bacteria species can flourish in microwave ovens – ScienceNews

The post The surprising kitchen appliance that’s a hotbed of bacteria appeared first on Easy Health Options®.

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

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

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

What about genetics?

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

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The longevity organ

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

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

That’s just the tip of the iceberg…

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

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

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

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

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

The virus-bacteria connection

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

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

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

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

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

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Diversify your longevity organ

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

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

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

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

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

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

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

Sources:

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

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

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

New Global Definition for Fermented Foods — The Fermentation Society

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

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

There’s the bone density berry that beats back bone loss…

There’s the one that works for a better brain and blood pressure…

And the berry that improves heart and blood vessel function — in 30 days!

Then there’s the elderberry — best known as a natural flu remedy.

The secret to the elderberry’s anti-viral power lies in its high concentration of anthocyanins, a group of deep red, purple, and blue pigments that give berries their rich colors.

They also contain quite a lot of vitamin C — just one cup accounts for 57% of the recommended daily value.

The anthocyanins in elderberries work to fight free radical damage and boost your immune system in two ways:

• They shield your immune cells so that they can protect you
• They promote white blood cell production to fight off infection

And now a Washington State University-led study says elderberries have powerful benefits for weight management and metabolic health — thanks to those very same anthocyanins…

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Elderberries improve metabolism and burn fat

“Elderberry is an underappreciated berry, commercially and nutritionally,” said corresponding author Patrick Solverson, an assistant professor in the Washington State University Elson S. Floyd College of Medicine’s Department of Nutrition and Exercise Physiology. “We’re now starting to recognize its value for human health, and the results are very exciting.”

In a clinical trial published in the journal Nutrients, Prof. Solverson and team found that drinking 12 ounces of elderberry juice daily for a week causes positive changes in the gut microbiome and improves glucose tolerance and fat oxidation.

A group of 18 overweight participants consumed either elderberry juice or a placebo with similar coloring and taste, specially designed by North Carolina State University’s Food Innovation Lab, while maintaining a standardized diet.

Those who drank the elderberry juice saw the following health benefits:

• Improved gut microbiome. There was a significant increase in the amounts of beneficial gut bacteria, including firmicutes and actinobacteria, and decreased amounts of harmful bacteria, such as Bacteroidetes.
• Improved metabolism. There was a reduction in blood glucose levels by an average of 24%, indicating a significantly improved ability to process sugars following carbohydrate consumption. Insulin levels also decreased by 9%.
• Enhanced fat burning. There was a significant increase in fat oxidation, or the breakdown of fatty acids, after a high carbohydrate meal and during exercise.

“Food is medicine, and science is catching up to that popular wisdom,” Prof. Solverson says. “This study contributes to a growing body of evidence that elderberry, which has been used as a folk remedy for centuries, has numerous benefits for metabolic as well as prebiotic health.”

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How to get your elderberries

Elderberries are easily found in various forms: juice, powder (which can be added to tea, smoothies, or oatmeal), lozenges and elderberry tea.

It’s important to note that you shouldn’t eat elderberries whole when raw since they contain the toxic compounds, lectin and cyanide (primarily found in the seeds, stems, and leaves), which can cause nausea, vomiting, and diarrhea.

You can cook them or buy products with cooked berries instead, including elderberry juice, tea, lozenges, syrup, or powder that can be added to foods like oatmeal.

Because elderberry may stimulate the immune system, it could interfere with medications taken to suppress the immune system. These medications include corticosteroids (prednisone) and medications used to treat autoimmune diseases. People with organ transplants should also avoid elderberry.

Sources:

Elderberry juice shows benefits for weight management, metabolic health — Eureka Alert

A one-week elderberry juice intervention augments the fecal microbiota and suggests improvement in glucose tolerance and fat oxidation in a randomized controlled trial — Nutrients

Elderberry — mtsinai.org

The post The berry that boosts metabolism, burns fat and fights flu appeared first on Easy Health Options®.

After all, our moms tell us not to talk about it. Society says it’s completely off-limits.

And the older we get, we also realize there’s absolutely nothing funny about poop. Still, many of us are hesitant to discuss problems with regularity with anyone, even a doctor.

But the truth is, your regularity, or how often you “go” can offer an important window into your overall health.

In fact, scientists have even discovered a so-called “Goldilocks Zone” when it comes to weekly poop schedules — and if you can stay within the zone, it will help you keep your health at its best.

Here’s what you need to know about how often you should be pooping and what happens if you’re not in the Goldilocks zone…

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The good, the bad and the ugly poop schedule

To find this Goldilocks Zone, researchers collected clinical, lifestyle, and biological data – including blood chemistry, gut microbiome, genetics and more — from over 1,400 healthy adult volunteers.

They then classified each participant’s bowel movement frequencies into four groups: constipation (one or two bowel movements per week), low-normal (three to six per week), high-normal (one to three per day) or diarrhea.

And after comparing frequency to overall health, it became very clear that pooping regularly, but not too often, is vital. In fact, if you’re not, it can lead to serious health problems…

• The team found that in people who are constipated, where stools linger too long in the gut, microbes exhaust all the available fiber and begin to ferment dangerous toxins that can damage the kidneys.
• On the other end of the spectrum, diarrhea causes the body to excrete excessive bile acid, which the liver would otherwise recycle to dissolve and absorb dietary fats.
• This can lead to disease-causing inflammation and liver damage.

On the other hand, fiber-fermenting gut bacteria associated with good health thrived in the Goldilocks Zone of one or two poops a day.

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Getting your poop schedule on track

So who do researchers say are most likely to land in this Goldilocks Zone?

People who eat more fruits and vegetables!

Other secrets include drinking plenty of water, getting regular physical activity and eating a more plant-dominant diet.

But if regularity is your problem, steer towards natural remedies to promote predictable, regular and comfortable bowel movements. I can recommend 7 little helpers that can help you “go” the way nature intended — stress and strain-free — including:

• Ancient aloe – Microbiome-friendly aloe lubricates the lining of the colon and stimulates colon muscles for transit without uncomfortable cramping.
• Inulin – A potent prebiotic, this special plant fiber helps friendly bacteria thrive in the gut.
• Cascara sagrada bark – Rich in natural anthraquinones, this bowel mover helps promote the urge to “go”.
• Senna leaf extract – This FDA-approved over-the-counter, nonprescription natural laxative, signals the muscles of the colon to relax and contract while pushing stool through the colon.
• Potassium – A vital mineral, potassium helps keep stool hydrated for comfortable elimination.
• Slippery elm – A natural soluble fiber, it helps coat the inner-lining of the colon to ease discomfort.
• Black walnut hull – Its active compounds — juglone, tannins and natural iodine — support healthy digestion and regularity.

Sources:

Your Poop Schedule Says a Lot About Your Overall Health, Study Suggests  — ScienceAlert

The post How your poop schedule impacts your liver and kidneys appeared first on Easy Health Options®.

It is populated by trillions of microbes that, when balanced, keep the gut healthy and influence the health of other parts of the body as well.

In fact, some scientists call the gut the body’s “second brain” because the gut is so closely tied to the brain through what is known as the gut-brain axis.

That’s why it’s so important to nurture it. One way to do that is by feeding it healthy flora in the form of probiotics, and by making sure those friendly bacteria have something to eat so they thrive.

This is where some particularly important — and cheap — prebiotics come in that could protect our brains as they age…

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The magic of inulin

Prebiotics like the soluble fiber inulin break down into short-chain fatty acids (SCFAs) that provide nourishment to friendly bacteria in the gut. In fact, the amount of SFCAs produced in the gut is often used as an indicator of the gut’s health status.

Inulin can make you feel fuller, reduce cravings and help you lose weight. It can also reduce diabetes risk, slow the growth of melanoma and colon cancer and help with stroke recovery. It’s also been associated with lowering dementia risk.

So it’s not surprising that researchers at King’s College London (KCL) were particularly interested in the effect of inulin and another soluble fiber supplement, fructooligosaccharides (FOS), on the aging brain. FOS is a carbohydrate found in plants sometimes used as a low-calorie sweetener.

Experts say nearly two-thirds of the 5 million  Americans living with Alzheimer’s are women. For that reason, 36 pairs of female twins over the age of 60 were enrolled in the study.

One twin in each pair was randomly chosen to receive one of the prebiotics in a daily protein powder and the other to receive a placebo.

Just 12 weeks later, the twins were given cognitive tests similar to those used to detect early signs of Alzheimer’s disease. The twins taking inulin or FOS every day generally scored higher on the visual memory and learning test than the twins taking the placebo.

What’s more, there were slight differences in the gut microbiome between twins. For example, the twins taking inulin or FOS had more of the beneficial bacteria Bifidobacterium, a probiotic bacteria found to reduce cognitive deficits in mice by regulating gut-brain connections.

“This holds huge promise for enhancing brain health and memory in our aging population,” says Mary Ni Lochlainn, a geriatric medicine researcher at King’s College London. “Unlocking the secrets of the gut-brain axis could offer new approaches for living more healthily for longer.”

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Getting FOS and inulin in your diet

Past studies of high-fiber supplements like inulin and FOS suggest they can feed the gut’s microbiome and its “good” bacteria, some linked to improved cognitive function in both mice and humans.

The researchers emphasize that both inulin and FOS supplements are inexpensive and available over the counter. You can also get inulin and FOS from these foods:

• Chicory root
• Jerusalem artichokes
• Onions
• Garlic
• Asparagus
• Bananas

FOS is also found in cereal grains (avoid refined grains, though) like barley, wheat and oats, as well as blue agave.

If you want to really supercharge your gut health, pair these prebiotics with probiotics. You can take a probiotic supplement, or you can eat fermented foods that contain live probiotic cultures, like yogurt, sauerkraut, kefir, kimchi, tempeh and miso to name a few.

Sources:

Cheap Daily Supplement Seems to Boost Brain Function in Older Adults — Science Alert

Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomised controlled trial — Nature Communications

Plant Prebiotics and Their Role in the Amelioration of Diseases — Biomolecules

Dietary fructooligosaccharides and potential benefits on health — Journal of Physiology and Biochemistry

The post Cheap supplements that payout big for an aging brain appeared first on Easy Health Options®.

That’s more than 40 percent of Americans afflicted with a condition that carries numerous health risks, including heart disease, “diabesity,” cognitive decline, chronic inflammation and more.

Of course, diet and exercise are the twin pillars of any anti-obesity strategy…

But when it comes to diet, some foods are more effective than others at “melting the fat off” — including one that is a staple in Korean culture…

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Kimchi could fight obesity

In response to the global epidemic of obesity, the World Institute of Kimchi in South Korea has been publishing a series of articles based on studies into the anti-obesity effects of the traditional fermented food, most often made with cabbage.

And its reputation for taking off weight is getting lots of momentum…

• Previous preclinical studies in animal models of obesity revealed a stunning 31.8 percent reduction in body fat among those fed a kimchi diet.
• An extensive analysis of data collected over 13 years from the Korea Genome and Epidemiology Study (KoGES) found kimchi intake was associated with a 15 percent reduction in body mass index (BMI) and a 12 percent decrease in obesity among middle-aged males.

In the most recent study to come out of the World Institute of Kimchi, researchers gathered data on 55 overweight adults including blood biomarkers, gut microbiome makeup and body composition.

They had one group of participants consume three freeze-dried kimchi capsules per meal equivalent to 60 g of kimchi per day for three months, while the control group did not take the kimchi capsules.

After analyzing the changes in body fat composition and other markers, the researchers found:

• The group that consumed kimchi showed a 2.6 percent decrease in body fat — and a reduction in triglycerides.
• The control group exhibited a 4.7 percent increase in body fat — and an increase in triglycerides.

But those weren’t the only compelling improvements…

The participants’ gut microbiome analyses showed increased Akkermansia muciniphila, a species of beneficial gut bacterium known to reduce inflammation and improve markers of metabolic syndrome and obesity through the production of short-chain fatty acids (SCFAs).

In addition, those taking kimchi showed a reduction in the number of Proteobacteria, which are associated with obesity.

In short, this clinical trial indicates that steady consumption of kimchi can alleviate obesity symptoms by positively modifying the gut microbiota.

“The results of a preclinical study and a clinical trial have systematically verified the anti-obesity effects of kimchi, and present scientific evidence that would help to make the excellent properties of kimchi widely known, thereby laying the foundation for the growth of kimchi as a health food well recognized around the world,” says Dr. Hae-Choon Chang, director of the World Institute of Kimchi. 

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Adding this pickled wonder to your diet

You can make kimchi at home — just be advised that the process can be a little time-consuming. There are dozens of recipes online, but here’s one to get you started.

If you’re short on time or simply don’t have the space to make and store it, you can buy prepackaged kimchi at Asian grocery stores or even in some supermarkets. For maximum health benefits, look for it freshly prepared in the refrigerated section.

You may wonder exactly what it tastes like — it’s sort of a spicy pickled flavor. You can eat it plain or make it a tasty addition to sandwiches (try a kimchi grilled cheese), burgers or burritos. You can even mix it into a salad to give it a tangy, spicy kick.

But if a spicey pickled cabbage dish just isn’t your thing, you can still support your microbiome and help it produce SCFAs by adding prebiotic inulin fiber from other food sources. Previous research has shown it can help suppress appetite and decrease body weight.

Sources:

New clinical study confirms the anti-obesity effects of kimchi — EurekAlert!

Kimchi intake alleviates obesity-induced neuroinflammation by modulating the gut-brain axis — Food Research International

Fermented kimchi may help combat obesity by regulating gut microbiota — News Medical Life Sciences

The post The ‘pickled’ food that took down weight and triglycerides appeared first on Easy Health Options®.

Even if the antidepressant does provide relief, it often comes with its own set of problems: nausea, weight gain, fatigue, constipation, irritability, anxiety and low sex drive.

So what can you do? With a little effort, depression can be managed naturally. And as with many conditions, it all starts with what you’re eating…

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Foods with a major impact on depression

Previous studies have shown that following healthy eating plans like the heart-healthy DASH diet can help reduce the odds of developing depression. Now, a new and particularly strong study sheds light on why that may be true…

The study, led by the University of New South Wales (UNSW) Sydney’s Centre for Healthy Brain Ageing (CHeBA), involved 3,483 twins ages 45 and up from Australia, Denmark, Sweden and the U.S.

Twins, according to the MSU Twin Registry, are a valuable source for health and psychological research because their unique relationship allows researchers to pull apart and examine genetic and environmental influences.

The twins’ fruit and vegetable intake was followed for over 11 years — and low intake of fruit was measured as 0.3 servings on average per day, and low intake of vegetables was measured as 0.5 servings per day. By contrast, 2.1 servings a day was considered high fruit intake and 2.0 servings a day was considered high vegetable intake.

The study results found that higher intakes of both fruit and vegetables were linked with lower symptoms of depression over time.

Interestingly, the high category still fell well below the dietary recommendations of most countries. In one example, the American Heart Association recommends four to five servings each of fruits and vegetables each day.

“We found that fruit and vegetable consumption in the two large Scandinavian studies were particularly low, with the average for both being less than half the World Health Organization recommended intake of at least five serves per day,” says lead author and postdoctoral fellow Dr. Annabel Matison.

“We are unclear what the reduction in depression scores would be if intakes were increased to recommended levels,” Matison adds.

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Powerful nutrients are key

The researchers believe the beneficial relationship between fruits and vegetables and depression is most likely the result of higher levels of dietary fiber, vitamins and micronutrients — namely antioxidants.

That’s because those with major depression show lower levels of antioxidant markers when compared with healthy people.

Berries top the list of antioxidant-rich fruits. One landmark study showed just one cup of berries provided an entire day’s worth of disease-fighting antioxidants.

And dark, leafy greens and citrus fruits contain plenty of folate (vitamin B9), which plays an important role in the synthesis of serotonin and other neurotransmitters involved in mood regulation.

Consumption of fiber-rich fruits and vegetables also positively impact the gut-brain axis…

“The importance of the gut microbiome and its potential influence on depression as a result of inflammation, both systemic and neuroinflammation, is becoming increasingly well understood,” Matison says.

Getting the recommended daily amount of fruits and vegetables — four to five servings — may sound like a lot, but it’s easy to spread that across each meal.

You don’t have to rely solely on fresh produce, even though a daily salad is a great habit. Frozen produce is typically minimally processed (picked, cleaned, cut and frozen), making it a healthy choice.

Of course, a cup of berries could satisfy your fruit requirement. But it’s also good to mix it up and follow the “eat the rainbow” rule.

Sources:

Link between low fruit and vegetable intake and depression shown in twin studies — Scimex

Longitudinal associations between fruit and vegetable intakes and depressive symptoms in middle-aged and older adults from four international twin cohorts — Scientific Reports

Treatment‐resistant depression: definition, prevalence, detection, management, and investigational interventions — World Psychiatry

When the first antidepressant doesn’t work: What’s next? — Vital Record

What Are Recommended Servings of Fruits and Vegetables? — Scripps

Fruits and Vegetables Serving Sizes Infographic — American Heart Association

The post Twins help reveal powerful reason diet links to depression appeared first on Easy Health Options®.

But recently, this sour, fermented apple liquid has found itself in the spotlight — and not just for its cleaning power. ACV is now being touted as a health elixir, with claims that it can aid in weight loss, control diabetes, improve cardiovascular health, and more. 

But how much of this is hype, and how much is backed by science?

Let’s dive into what the research says about apple cider vinegar’s health benefits…

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What the Science Shows

Lowering Blood Glucose Levels

One of the best-supported claims about ACV is its potential to help manage blood sugar.

Several studies have found that consuming apple cider vinegar daily may slightly reduce fasting blood glucose and A1C levels in people with Type 2 diabetes. 

A 2021 meta-analysis of 9 studies showed a reduction in fasting blood glucose by about 8 mg/dL for those with Type 2 diabetes. In a more recent intervention trial, people who consumed 2 tablespoons of ACV daily for eight weeks saw a reduction in their A1C, provided they also followed a healthy diet.

While these results are promising, it’s important to note that all of these studies were relatively small and more research is needed before we can call ACV a game-changer for diabetes management — especially since the blood sugar reductions were relatively minor.

Still, the possibility that incorporating ACV could be helpful as part of a comprehensive approach for managing blood sugar elevations cannot be excluded.

Lowering Cholesterol Levels

Another area where ACV has been touted as a solution is in cholesterol management. The same 2021 meta-analysis also suggested that ACV consumption could help reduce total cholesterol, particularly in people with Type 2 diabetes.

The intervention trial found that diabetic individuals who drank ACV while also adhering to a healthy diet saw improvements in both LDL (“bad”) cholesterol and total cholesterol.

However, we should view all these findings cautiously given that they were seen in the setting of Type 2 diabetes and in combination with dietary modification.  Whether the cholesterol improvement was related to better blood sugar control, a direct effect on cholesterol metabolism, or the dietary changes themselves is unknown.

My best advice would be that if you’re going to try apple cider vinegar as a cholesterol-lowering intervention, don’t just accept it on faith that it’s going to work.

Objectively test your response with a repeat lipid profile evaluation after at least 30 days of consistent use — ideally without changing anything else about your diet or exercise routine.  

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Weight Loss and Appetite Control

There are also claims that ACV can promote weight loss by reducing appetite, slowing gastric emptying, and curbing cravings. However, the studies behind these claims have been small and short-term.

Real, sustained weight loss comes from consistent healthy habits — like eating a nutrient-dense diet, incorporating physical activity, and lowering overall calorie intake. It won’t come from consuming ACV alone.

Supporting Gut Health

Because apple cider vinegar is a fermented product, so long as it is not pasteurized it will contain natural probiotics that can help support a healthy gut microbiome.

Probiotics boost the amount of beneficial bacteria in your gut, which in turn can promote better immunity, digestive health, and even mental well-being.

Including ACV in your diet, whether as part of a salad dressing or marinade, can be one way to add a probiotic boost. 

Downsides of Apple Cider Vinegar

If the above discussion has you thinking – “What do I have to lose?” — just remember that ACV is VINEGAR. That means it can irritate your stomach, worsen gastric reflux, and even strip tooth enamel. “Miracle” cures are often not entirely miraculous. At the very least, in the case of ACV, please never drink it undiluted.  

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The post A cardiologist answers: What can apple cider vinegar really do? appeared first on Easy Health Options®.

The most common bacteria that can cause pneumonia and is typically found in the mouth is Streptococcus pneumoniae (pneumococcus).

The longer you let the bad bacteria brew, the more likely they are to travel to other places in your body — especially your lungs…

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See your dentist to keep pneumonia away

Researchers from Virginia Commonwealth University found that regular dental visits can reduce your risk of developing the dangerous respiratory infection, pneumonia, by an astounding 86 percent.

These researchers examined the health and dental records of 26,000 people and concluded that those who never visit the dentist for check-ups are 86 percent more likely to develop pneumonia than people who visit the dentist twice a year.

Of course, if you’ve only missed one or two dental visits, your pneumonia risk isn’t quite that sky-high. But you’re heading down a dangerous road…

A 2014 study confirmed the perils of putting off your dental visits too. In this study, Brazilian researchers found that people in the Intensive Care Unit (ICU) who received extensive dental care from a dentist were 56 percent less likely to develop a respiratory infection while in the hospital than those who just received run-of-the-mill dental care.

Clearly, there’s a connection between bad bacteria in your mouth and bad bacteria in your lungs… which makes perfect sense. If there are more bad bacteria lurking around anywhere in your body, there’s a greater risk of it going rogue and causing serious health problems.

And it’s not only your lungs that are affected. Bad mouth bacteria can make their way to your heart, blood and other organs too. It’s even been tied to an increased risk of cancer.

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Next-level oral hygiene

When life gets busy, it’s easy to let healthy practices fall to the wayside… including your biannual trip to the dentist.

But don’t put twice-yearly dental visits off too long. Because, if you do, it could set the stage for a serious infection. With the cold, flu and COVID viruses now circulating, we’ve got more to contend with. About a third of all pneumonia cases start as a respiratory illness.

Of course, it’s also critical to practice good oral hygiene in between dentist visits. That includes obvious habits like brushing and flossing daily, as well as less obvious habits like eating a healthy diet, supplementing for oral health and practicing the ancient art of oil pulling.

If you want to try it (my holistic dentist swears by it!) any edible oil will do, even though after using it to rid your mouth of nasty bacteria you should spit it out. Popular ones include coconut, sunflower or sesame seed oil. I am a fan of black seed oil because its known to promote a balanced immune system response and is effective against the inflammation that’s so closely tied to gum disease.

It comes in bottle or supplement form. I take a black seed oil supplement, so since I keep them on hand, I will break one open and mix it with a little coconut oil. Here’s a short primer on how to do it:

1. Put about 1 tbsp of oil in your mouth
2. Swish it around your mouth for about 15 minutes
3. Spit out the oil, then proceed with brushing your teeth

Sources:

1. “Regular dental visits may help prevent pneumonia, study shows.” ScienceDaily. https://www.sciencedaily.com. Retrieved April 5, 2017.

2. “Proper dental care linked to reduced risk of respiratory infections in ICU patients.” ScienceDaily. https://www.sciencedaily.com. Retrieved April 5, 2017.

3. T. Bellissimo-Rodrigues, et al. “Effectiveness of a Dental Care Intervention in the Prevention of Lower Respiratory Tract Nosocomial Infections among Intensive Care Patients: A Randomized Clinical Trial.” Infection Control and Hospital Epidemiology, 2014; 35 (11): 1342.

The post How to reduce pneumonia risk by 86% appeared first on Easy Health Options®.

But your oral microbiome is the second largest microbiome in your body. And a growing body of evidence indicates a relationship between oral health and healthy aging, including whole-body health and longevity.

Both good and bad bacteria exist there too — and an imbalance there can quickly raise your odds of gum disease, also known as periodontitis.

Not only can periodontitis eat away at the jawbone and the soft tissues that surround teeth, it can cause other problems in the body, such as type 2 diabetes, rheumatoid arthritis, heart disease and cognitive issues.

Now it looks like these bad bacteria can increase a specific cancer risk…

Oral bacteria linked to head and neck cancers

Using lifestyle data gathered from three ongoing studies, researchers tracked 159,840 Americans, focusing on factors involved in cancer.

When each participant first enrolled, they provided saliva samples that preserved the number and species of bacteria in their oral microbiome, to be used in testing. Researchers then followed up for 10 to 15 years to identify and record any presence of tumors.

Investigators analyzed bacterial and fungal DNA from the saliva samples, then identified 236 patients who were diagnosed with head and neck squamous cell carcinoma (HNSCC), a group of cancers that includes the most common cancers of the mouth and throat.

They compared the DNA of the oral microbes of the HNSCC patients with 458 randomly selected cancer-free study participants — and their findings were stark…

Of the hundreds of different bacteria routinely found in the mouth, 13 species were shown to either raise or lower risk of HNSCC. And overall, the group with these species had a 30 percent greater chance of developing HNSCC. In combination with five other species often seen in gum disease, the overall risk was increased by 50 percent.

This isn’t the first time experts have observed a link between poor oral health and HNSCC. While small studies have tied some bacteria in the oral microbiome to these cancers, the exact bacterial types most involved have remained unclear.

“Our findings offer new insight into the relationship between the oral microbiome and head and neck cancers,” says study lead author Dr. Soyoung Kwak, a postdoctoral fellow in the Department of Population Health at NYU Grossman School of Medicine. “These bacteria may serve as biomarkers for experts to flag those at high risk.”

Reduce your risk (and not just with your toothbrush)

This latest report is the largest and most detailed analysis of its kind to date. But while the added risks from these bacteria are concerning, the researchers note that, overall, cases of head and neck cancer remain fairly uncommon.

Still, study co-senior author Dr. Richard Hayes says the results emphasize the importance of keeping up good oral hygiene habits. “Brushing your teeth and flossing may not only help prevent periodontal disease, but also may protect against head and neck cancer,” adds Hayes, a professor at NYU Grossman School of Medicine and a member of its Perlmutter Cancer Center.

We all know that drill: brush your teeth twice a day, floss once a day and visit the dentist for a thorough cleaning every six months. Skipping any of these steps even for one day is a recipe for gum disease and disruption of the oral microbiome.

But are there other actions you can take to combat the bad oral bacteria that can cause disease? Thankfully, the answer is yes.

• If you’re a smoker, quit (and definitely don’t use smokeless tobacco products).
• Keep your mouth moist by drinking plenty of water (and avoiding sugary drinks and alcohol).
• Take a dental probiotic (especially ones in a lozenge, drink, mouth rinse or chewable form).

Some dentists also suggest avoiding harsh toothpaste and antibacterial mouthwash, excess sugar and inflammatory foods, and recommend adding micorobe-promoting fermented foods to your diet.

Sources:

Bacteria involved in gum disease linked to increased risk of head and neck cancer — EurekAlert!

Oral Microbiome and Subsequent Risk of Head and Neck Squamous Cell Cancer — JAMA Oncology

A Healthy Oral Microbiome – The Key to Systemic Health— Fallbrook Medical Center

The post How bacteria linked to gum disease increase cancer risk appeared first on Easy Health Options®.

Yogurt is packed with probiotics such as Bifidobacterium animalis that help keep the gut in tiptop shape. And when the gut is healthy, your digestion, mood and cognition are supported — and you can worry less about risks for obesity, diabetes and colon cancer.

As for honey, it also has been found to support a healthy gut, a healthy mouth, cut down on strep and bladder infections, upper respiratory infections and coughs as well as relieve seasonal allergies.

But there is one thing I worry about when I have this snack. I’ve heard that adding sweeteners like sugar to yogurt can disrupt yogurt’s probiotics. Is the same true of honey?

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A perfect pair for your gut

Researchers at the University of Illinois Urbana-Champaign wanted to explore the impact of the yogurt-honey combination on the gastrointestinal microbiome. They were particularly interested in whether honey could help probiotic bacteria survive the onslaught of digestive enzymes in the gut.

To do so, they conducted two separate studies. In the first, they did laboratory tests of four different kinds of honey to see whether they had any effect on the viability of B. animalis in yogurt as it went through the digestive process. The types of honey were alfalfa, buckwheat, clover and orange blossom. The yogurt and honey were put in solutions that mimicked the composition of saliva, stomach acid, intestinal bile and enzymes.

When mixed with saliva and stomach fluids, there were no differences in B. animalis survival between any of the honey types and control samples of yogurt mixed with sugar or water. But in the intestinal phase of digestion, yogurt with honey — particularly the clover variety — helped support probiotic survival.

The second study was a clinical trial involving 66 healthy adults who were asked to consume two different items for two weeks each: yogurt with clover honey and pasteurized, heat-treated yogurt. In addition to stool samples and information about their bowel movements, the participants filled out questionnaires and performed tasks evaluating their mood, cognition and overall well-being.

“Our findings showed that pairing honey with yogurt supported the survival of the yogurt’s probiotic bacteria in the gut, so the lab study results did translate to real-world application in humans,” says study co-author Hannah Holscher, a professor at Illinois.

The researchers did note there were no changes in intestinal transit time, frequency of bowel movements, mood or cognition. However, Holscher says this likely is because the participants were already healthy and had regular bowel movements.

The researchers also conducted a smaller follow-up study with 36 participants who consumed a third item: yogurt with sugar. Once again, yogurt with honey proved to preserve the most probiotics, but there were no effects on health measures.

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Good in moderation

Judging from the results of these studies, it looks like mixing yogurt with honey is a great way to preserve as many of the probiotics in the yogurt as possible.

In addition, Holscher suggests incorporating fiber-rich toppings such as berries and seeds or nuts to give your yogurt an extra boost of gut-protecting power.

One tablespoon of honey in a serving of yogurt seemed to be the magic number in the study. One thing to remember, however: as healthy as honey can be, it is still an added sweetener and a source of extra calories.

Holscher recommends keeping a close eye on the amount of sugar in your diet to maintain a healthy body weight “But adding a little bit of honey to unsweetened yogurt is a nice culinary pairing to incorporate into your menu rotation,” she says.

One final tip: Though it’s hard to separate myth from fact on this, many honey experts suggest using a wooden spoon instead of a metal one to dip out your honey. Some metals interact with acids in honey and that may kill enzymes that are part of honey’s health benefits.

Sources:

Honey added to yogurt supports probiotic cultures for digestive health — EurekAlert!

Honey Varietals Differentially Impact Bifidobacterium animalis ssp. lactis Survivability in Yogurt through Simulated In Vitro Digestion — The Journal of Nutrition

Honey Added to Yogurt with Bifidobacterium animalis subsp. lactis DN-173 010/CNCM I-2494 Supports Probiotic Enrichment but Does Not Reduce Intestinal Transit Time in Healthy Adults: A Randomized, Controlled, Crossover Trial — The Journal of Nutrition

10 Foods with More Calcium than a Glass of Milk — EatingWell

Why Does Yogurt Contain Sugar? — The Candida Diet

Metal vs. Wooden Honey Spoons — Vickiesbees.com

The post  The sweet truth about yogurt, honey and your gut appeared first on Easy Health Options®.

And while approximately 50 percent of people living with IBD can find relief from their chronic fatigue simply by taking vitamin B1 (thiamine), the other half are left to wonder why the treatment didn’t work for them.

But that’s all changed thanks to researchers at Aarhus University who discovered the gut secret that turns thiamine into an energy-generating machine for people with IBD.

Here’s what makes B1 work…

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The single most important gut bacteria

“We know that about half of the fatigued patients benefit from treatment with vitamin B1, but we haven’t been able to find anything that distinguishes those who had an effect from those who did not,” said Professor Christian Lodberg Hvas, lead author of the study.

So his team of scientists set out to examine 40 patients with inflammatory bowel disease and chronic fatigue. Each patient received both vitamin B1 and a placebo in two periods of four weeks so that the researchers could determine if the vitamin treatment affected their exhaustion.

At the same time, the researchers analyzed every patient’s gut bacteria to see if a connection existed between specific gut bacteria and whether or not vitamin B1 worked to eliminate fatigue.

And sure enough, the team found exactly what they were looking for…

The scientists were able to determine that the only way a person with IBD could get relief from their fatigue by taking vitamin B1 was if their gut microbiome had enough of one single gut bacteria…

Known as Faecalibacterium prausnitzii or FP, “the bacterium is largely present in people with good health and only present in low numbers in people with chronic diseases. We don’t know if it’s just a marker for health or if it’s part of the reason why healthy people are indeed healthy,” explained Hvas.

“But the more studies that point to a beneficial effect of FP, the more it suggests that the bacterium is involved as a cause of health and not just as a bystander,” he added.

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The path to a cure

Because of their results, the researchers recommend vitamin B1 treatment for anyone who’s living with IBD-caused fatigue.

However, as the study showed, only 50 percent of people (those who actually have the FP bacterium in the gut) will respond to the treatment.

Luckily, previous studies have shown that inulin-type fructans work to raise FP levels. Fructans are prebiotic fibers that work to nourish good gut bacteria.

You can get them from eating foods like fruits, vegetables and whole grains, including:

• Onions
• Leeks
• Garlic
• Bananas

Additional research shows that another type of prebiotic called human milk oligosaccharides or HMOs – specifically, the HMO, 2’-Fucosyllactose — is capable of boosting the stool count of FP in adults. 2’-Fucosyllactose is also easy to find in supplement form online or at your local vitamin store.

So, by boosting FP and taking vitamin B1, people with IBD still looking for relief from fatigue may find it.

Finally, anyone who suffers from IBD should be aware that researchers recommend taking your diet plant-based with plenty of fiber. If you’re not a believer, be sure to read this man’s story, since by changing his diet, he was able to experience a complete and total absence of symptoms.

Sources:

Vitamin B is an effective cure for many intestinal patients with chronic fatigue — EurekAlert!

Dietary Factors and Modulation of Bacteria Strains of Akkermansia muciniphila and Faecalibacterium prausnitzii: A Systematic Review — NIH

Oral supplementation of healthy adults with 2′-O-fucosyllactose and lacto-N-neotetraose is well tolerated and shifts the intestinal microbiota — NIH

The post The vitamin-bacteria combo that beats IBD fatigue appeared first on Easy Health Options®.

While you can minimize your exposure to these toxic microscopic particles, there’s little you can do any more to avoid them completely.

Microplastics have been found in our blood, liver, kidneys, muscles, heart, artery plaque and blood clots.

And as if this weren’t scary enough, we’re now learning for the first time that they have also invaded our brains…

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Microplastic brains: first mice, now humans

In May of 2023, I reported that researchers saw that polystyrene nanoparticles (commonly found in Styrofoam) were able to breach the protective blood-brain barrier of mice in just two hours after ingestion.

Now, researchers from the University of New Mexico and Oklahoma State University who looked at concentrations of microplastics in 51 liver, kidney and brain samples from routine autopsies, have found them in the human brain.

Since microplastic particles are often difficult to see, even with a high-powered microscope, the researchers chose instead to identify them in the samples by their chemical composition.

To their surprise, they found up to 30 times more microplastic in brain samples than in either liver or kidney samples. The reason?

The researchers believe the liver and kidneys, as detox organs, may be better equipped to deal with external toxins. The brain, however, does not undergo cell renewal to the extent that other organs do. For that reason, microplastics may collect and linger there longer.

The microplastic most commonly found in the samples was polyethylene. It’s the most common plastic and is used for plastic bags, films, and plastic bottles, as well as water pipes, flooring and packaging.

But the problem entails more than the tiny plastic particles. Microplastics can contain, carry and leach forever chemicals, endocrine-disrupting chemicals, heavy metals and pharmaceuticals.

These are all known to impact various areas of human health including including cancers, metabolic disorders, attention-deficits and hyperactivity disorder and fertility issues.

But what can we expect from microplastics, particularly in our brains? In mice, previous research saw cognitive decline and neurotoxicity through impairments in oxidative and inflammatory balance.

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How to minimize exposure to microplastics

We typically ingest microplastics through food or water. We can also breathe in small microplastics that take the same path as oxygen to enter the bloodstream, eventually reaching organs.

In the gut, they disrupt the microbiome. This compromises the gut-brain axis — a two-way system of communication. Microplastics weathered by environmental and digestive processes travel this pathway to eventually cross the blood-brain barrier, the intricate layer of cells that are supposed to keep things in the blood from entering our brain.

Your best protection at this time is to avoid or lessen your plastic exposure altogether. Here are a few ways…

• Don’t drink bottled water. According to a study reported in Smithsonian Magazine, if you drink only from plastic water bottles, you may ingest 90,000 microplastic particles each year, compared to 4,000 if you stick to tap water.
• Avoid plastic dishes. High heat can cause them to release microplastics. This means that you should keep them out of the microwave, and wash them by hand, rather than in the dishwasher.
• Cut down on salt and sugar. Per CNN, a 2023 study found coarse Himalayan pink salt mined from the ground had the most microplastics, followed by black salt and marine (sea) salt. Sugar is also “an important route of human exposure to these micropollutants,” according to a 2022 study.
• Use a reverse osmosis filter to remove some particles from tap water.
• Try this technique to decrease microplastics in tap water without special equipment.
• Eat cruciferous vegetables. Two or more servings daily of cruciferous vegetables may bind to chemicals from plastics and remove them from the body in a process called chelation. These foods include broccoli, Brussels sprouts, cabbage, cauliflower, arugula and dark leafy greens like kale.

Sources:

Microplastics Detected Infiltrating Human Brains For The First Time — Science Alert

Bioaccumulation of Microplastics in Decedent Human Brains Assessed by Pyrolysis Gas Chromatography-Mass Spectrometry — National Institutes of Health

Americans May Be Ingesting Thousands of Microplastics Every Year — Smithsonian Magazine

The post Microplastics have breached human brains: What are the implications? appeared first on Easy Health Options®.