But research shows this mineral plays a surprisingly important role in type 2 diabetes — and it’s one that’s often overlooked.

Magnesium is involved in over 300 enzymatic reactions in the body, including those critical to how insulin works. It helps regulate glucose uptake into cells, influences insulin sensitivity, and supports vascular health.

Yet studies show that people with type 2 diabetes often have lower magnesium levels — both inside their cells and in circulation — especially when blood sugar control is poor.

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Why magnesium matters in diabetes

When magnesium levels drop, insulin can’t do its job as effectively. That means cells don’t take in glucose efficiently, worsening insulin resistance and raising blood sugar levels.

This cycle can create further magnesium losses, particularly through the kidneys, leading to an ongoing deficit.

Over time, low levels have been linked not only to worsening diabetes but also to complications like high blood pressure, kidney dysfunction, arrhythmias, and even cognitive decline.

The two-way connection—and what to do about it

So, does low magnesium cause diabetes, or does diabetes cause low magnesium? The answer is both.

A diet too low in magnesium can impair insulin action, increasing the risk of diabetes, while diabetes itself promotes magnesium loss. This two-way relationship means that people with diabetes are especially vulnerable to deficiency, and people who are deficient are at higher risk of developing diabetes.

Some research suggests magnesium supplements can improve fasting glucose, insulin sensitivity, and blood vessel function, but results aren’t consistent.

That’s likely because not everyone with diabetes is magnesium-deficient to begin with, so supplement studies may dilute the true effect.

The American Diabetes Association does not currently recommend routine supplementation for blood sugar control. More research is needed before magnesium supplements can be broadly prescribed as a diabetes therapy.

What we do know is that magnesium-rich diets consistently lower the risk of developing type 2 diabetes and metabolic syndrome.

People who consume more magnesium-rich foods — nuts, seeds, legumes, leafy greens, and whole grains — tend to have better insulin sensitivity, lower inflammation, and a reduced risk of progressing from prediabetes to diabetes.

These foods also deliver other protective nutrients, like fiber, antioxidants, and plant sterols, that work together to support metabolic and cardiovascular health.

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Food first, supplements if needed

It’s important to note that magnesium from food is safe and doesn’t carry the risks associated with high-dose supplements.

Too much supplemental magnesium — especially in forms like magnesium oxide, carbonate, or chloride — can cause diarrhea, nausea, or abdominal cramps.

Extremely high doses can even lead to toxicity, with dangerous effects on heart rhythm and blood pressure. Supplements can also interact with common medications, including antibiotics, diuretics, and some acid reflux drugs.

That’s why the best approach is food first. Spinach, pumpkin seeds, black beans, almonds, edamame, and whole grains are all excellent sources.

If a supplement is considered, it should only be done under medical supervision, especially for people with kidney disease or those taking multiple medications.

The bottom line

Magnesium isn’t a cure for diabetes, but it is a nutrient that plays a critical role in how insulin works and how blood sugar is managed.

Ensuring your diet includes magnesium-rich foods is a safe, natural, and impactful way to support glucose control and protect against complications. Supplements may help in some cases, but food remains the most reliable and safest source.

At Step One Foods, many of our products naturally deliver magnesium along with other nutrients that support cholesterol, blood sugar, and vascular health. That’s because they’re made with ingredients naturally rich in magnesium — like oats, nuts and seeds, legumes, dried fruit, and even dark chocolate. By eating real food in the right combinations, you can take meaningful steps toward better outcomes.

The post Magnesium’s overlooked link to type 2 diabetes 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®.

It didn’t hurt, so I really didn’t think much of it. It’s a condition known as crepitus, and it usually just means there are air bubbles popping in the joint.

When air is the cause, crepitus is harmless. But I’m tempted to get my knee checked out anyway because I’ve discovered there are other causes of crepitus that aren’t as benign…

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Calcium crystals can damage cartilage

Knee osteoarthritis (OA), the most common form of arthritis, affects 34 million people in the U.S., and there are no available treatments to prevent its progression. Its symptoms include pain, inflammation, swelling, instability and weakness in the joint — and a crackling sound that’s been compared to Rice Krispies.

There’s another type of arthritis that causes symptoms similar to knee OA — calcium pyrophosphate deposition (CPPD). Also known as “pseudogout,” CPPD involves the formation of calcium pyrophosphate (CPP) crystals in the blood that then settle in joint cartilage. These CPP crystal deposits trigger an inflammatory attack in the joint, causing pain, stiffness, swelling and (you guessed it) a crunching or crackling sound.

Calcium crystals can also be found in the joints of people with knee OA. Until recently, they were believed to be harmless and potentially something that happens with old age.

But U.S. researchers using computed tomography (CT) found that calcium crystal deposits in the knee can contribute to the worsening of joint damage. The researchers are the first to use computerized X-ray imaging, which are more sensitive to detecting calcium crystals than regular X-rays.

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The study evaluated participants from the Multicenter Osteoarthritis (MOST) study for intra-articular mineralization (IAM) based on its location within the knee. They then examined the effect on cartilage via MRI over two years. The average age of the participants was 60.

With CT, the researchers were able to detect a higher amount of deposits than previously found by plain X-rays. Study results showed an increased risk of cartilage damage on follow-up, including in knees without any damage to begin with, supporting the theory that calcium crystal deposition in the joint was the cause.

“The cartilage damage is most likely to occur in the same locations where the crystals are deposited, suggesting a localized effect,” says corresponding author Dr. Tuhina Neogi, a professor at Boston University Chobanian & Avedisian School of Medicine.

“We have also shown that these crystals can contribute to knee pain in another recently published paper,” Neogi says. “Taken together, these findings highlight the important role of calcium crystals in structural damage and symptoms in knee osteoarthritis.”

Neogi adds that with the identification of this link, researchers can focus on identifying ways to prevent these crystal deposits from occurring with the hope of relieving pain and limiting progression of joint damage in OA.

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What causes calcium crystal deposits?

While it’s not definitively known why CPP crystals form, there are theories. It’s believed excess iron or calcium, low magnesium, and an overactive or severely underactive thyroid gland may be contributing factors. A healthy functioning thyroid is important for mineral metabolism, especially bone tissue mineral density.

So if you’re looking to lessen the risk of these painful conditions, it’s a good idea to make sure your thyroid is functioning properly, your magnesium levels are optimal, and you’re not getting too much iron or calcium. You also want to check your levels of vitamins D and K2 (part of an emerging group of vitamins that fight a common contributor of unhealthy aging), both of which make sure calcium is being directed to the bones, where it’s most beneficial.

There are nutrients that support good thyroid function: iodine, copper, selenium and zinc. Iodine is particularly important, as the thyroid needs iodine to produce thyroid hormone. Some good sources of iodine include organic yogurt, cranberries, iodized salt, navy beans and sea vegetables like kelp and wakame.

Be aware that it gets more difficult for your body to absorb iodine as you get older, so you may need an iodine supplement to ensure you’re maintaining healthy levels of the nutrient. Also, you can increase thyroid hormone efficiency by combining iodine with the amino acid L-Tyrosine.

Sources:

Calcium crystal deposits in the knee found to contribute to joint damage — Medical Xpress

Intra-Articular Mineralization on Computerized Tomography of the Knee and Risk of Cartilage Damage: The Multicenter Osteoarthritis Study — Arthritis & Rheumatology

Calcium Pyrophosphate Deposition (CPPD) — American College of Rheumatology

Calcium Pyrophosphate Deposition — Arthritis Foundation

Knee, shoulder & elbow cracking or popping (crepitus) — Aurora Health Care

Common Knee Osteoarthritis Symptoms — American Knee Pain Centers

Snap, Crackle & Pop: Why Do My Knees Make Noises—And Should I See A Doctor? — Henry Ford Health

The post That snap, crackle and pop in your knee may start with your thyroid appeared first on Easy Health Options®.

Being low on magnesium can put you at risk for conditions ranging from low thyroid, asthma and migraines to diabetes, hypertension, and stroke.

But a magnesium deficiency is notoriously hard to detect… until you’ve got one.

Most of our magnesium is stored in our bones, undetectable by routine blood tests. However, it’s estimated that about half of adults in the U.S. are living with a magnesium deficiency.

That means, if you are generally healthy, you could have a magnesium deficiency and not even know it until things get serious.

Now, we can add yet another reason to make sure you have the magnesium your body — and your brain — need.

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More magnesium makes brains younger

Scientists at the College of Health and Medicine at the Australian National University are suggesting that increasing our magnesium intake through a balanced diet can help keep our brains younger and reduce the risk of dementia as we age.

Their study of more than 6,000 cognitively healthy adults aged 40 to 73 showed that those who consumed more than 550mg of magnesium daily had a brain age approximately one year younger than those who consumed only 350mg of magnesium per day (considered the normal intake).

In the younger subjects, this difference was evident by the time they reached age 55.

“Our study shows a 41 percent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk … of dementia in later life,” says lead author Dr. Khawlah Alateeq.

Magnesium counts at every age, especially for women

Female subjects in this study seemed to benefit even more than males from the neuroprotective effects of additional magnesium in their diets.

Considering that women make up about two-thirds of dementia cases, that’s not surprising.

However, it’s clear that we should all be paying attention to the amount of magnesium in our diets.

The researchers say that a higher intake of magnesium in our diets from a younger age may safeguard against neurodegenerative diseases and cognitive decline by the time we reach our 40s.

It really is like an “insurance policy” against dementia.

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LOTS of ways to get more magnesium

There’s nothing wrong with taking a daily magnesium supplement if you’re not sure you’re getting enough.

But foods rich in this mineral are abundantly available. They include:

• Spinach
• Black beans
• Almonds
• Cashews
• Pumpkin seeds
• Avocado
• Bananas
• Broccoli
• Brussels sprouts
• Brown rice
• Low-fat yogurt
• Dried figs
• Dark chocolate

It’s easy to incorporate these magnesium-rich foods into your diet. Add some nuts and bananas to your yogurt. How about brown rice and spinach with your dinner? The possibilities are endless! (Just be sure to rinse your rice first to cut down on heavy metals.)

Also, elevate your snack game with almonds, cashews, dried figs and dark chocolate!

Make sure also to get enough vitamin D3, B6, and E, as well as thiamine and selenium. All of these support your body’s use of magnesium.

Sources:

A higher dose of magnesium each day keeps dementia at bay Science Daily

Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences European Journal of Nutrition

The post The mineral that works like ‘insurance’ against dementia appeared first on Easy Health Options®.

Unfortunately, choosing the wrong foods comes with a laundry list of consequences, including disease-causing inflammation, heart disease and more than 30 other health conditions.

The potential consequences of eating poorly can be even more risky for certain people — especially pregnant moms and senior citizens. These two groups may seem worlds apart but they have one very important issue in common: special nutritional requirements.

Luckily, according to a recent study, published in Nutrients, there could be an easy and delicious way for these groups to transform their diets and get the nutrients needed to be their healthiest…

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Mango power for pregnancy — and beyond

According to the researchers, “Pregnant women are at risk for several health conditions, like gestational diabetes and hypertension, putting their health and the health of the unborn baby at risk.”

So they decided to determine whether eating a tropical fruit — the heavenly-tasting mango —  could make a difference.

Why the mango?

It’s a practically perfect source of nutrients associated with reducing the risk of pregnancy-related disease — like fiber, folate, magnesium, potassium and vitamin E.

To determine whether mangos could help in pregnancy, the researchers gathered information from almost 17,000 assessing their diet quality rated on the Healthy Eating Index (HEI).

They found that compared to diets without mangos, HEI scores were 16 percent higher among pregnant women who included mangos in their diet.

This improvement in diet quality was due to the fact that women who ate mangos during pregnancy got:

• 70 percent more vitamin C
• 31 percent extra fiber in their diets
• 30 percent higher vitamin E than non-mango-eaters
• 26 percent more folate, which is vital for a baby’s development
• 16 percent more magnesium
• 11 percent extra potassium

Eating mangos also helped the women eat much less of those unhealthy foods common in the SAD Diet.

They benefitted from eating:

• 17 percent less added sugars
• 11 percent less saturated fats
• 9 percent less total fats in their diets

Talk about a lot of mango power!

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Mango benefits after 60

The study also demonstrated that pregnancy wasn’t the only time eating mangos can make a big difference in the quality of your diet…

The researchers also looked at what eating mangos can do for you after 60.

They found that when adults age 60 and older simply including mango in their diets, their HEI (or diet quality) improved by 13 percent.

The dietary improvements included higher intakes of fiber (the number one anti-aging nutrient, in my book) and vitamin C, as well as lower intakes of cholesterol.

Clearly, eating mangos can be a healthy choice at every stage of life.

More mango benefits

And this isn’t the first time mangos have been in the spotlight for their health benefits.

Previous research has shown that eating mangos can help lower your blood pressure in just two hours.

So if you want to boost your diet quality, whether you’re a mom-to-be, a senior or you’re at any age and simply want to live healthier, mangoes just might be the way to go.

Sources:

Associations between mango eaters and moms-to-be: better diets and improved nutrient intakes – EurekAlert!

The post The one fruit moms-to-be and older adults need appeared first on Easy Health Options®.

But now, I’m hyper-aware that these might be signs of age-related muscle loss. And the last thing I want to become is frail.

So I’ve been strength training a couple of times a week to try to head off muscle loss. I also make sure to get plenty of protein in my diet.

I’ve even been considering a pricey supplement recommended by some of the more serious weight trainers at my gym.

But recent research reminded me that I may only need a simple nutrient to ensure optimal muscle health…

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Magnesium for healthy muscles

Magnesium is crucial for blood pressure, heart rhythm, blood sugar levels and muscles — even aging muscles.

Researchers in Italy examined 20 studies to better understand magnesium’s role in skeletal muscle. In particular, they investigated the mineral’s biological effects on muscle tissue in neuromuscular diseases (NMDs). Sarcopenia is an NMD that results in loss of muscle mass and strength with aging.

They found there are several ways that magnesium supplements can help…

Preclinical research showed magnesium plays an essential role in modulating pathways affecting skeletal muscle homeostasis and oxidative stress in muscles.

“Clinical studies have shown that magnesium supplementation can improve muscle mass, respiratory muscle strength, and exercise recovery and reduce muscle soreness and inflammation in athletes and patients with various conditions,” they write in the study.

This confirms findings of a 2023 study that notes the “paramount importance” of maintaining good levels of magnesium for strong bones and muscles, especially as we age.

“Magnesium plays multifaceted roles in muscle function, including its roles in contraction, electrolyte balance, energy provision and anti-inflammatory and antioxidant defense, and has emerged as a critical mineral in preserving muscle health and functionality,” the authors of that study write.

The recommended daily intake for adults ages 31 and older is 420 mg for males and 320 mg per day for females. However, the standard American diet only contains about 50% of that, which means as much as half the total U.S. population is deficient in magnesium.

There are several ways an individual could develop a magnesium deficiency, including low magnesium intake, reduced gastrointestinal absorption and increased excretion by the kidneys. Magnesium status also tends to be low in people who consume processed foods high in fats, refined grains, sugar and phosphate.

Signs of this mineral deficiency include fatigue, muscle spasms, numbness and tingling, osteoporosis and even sleep disturbances and mood changes.

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Giving your muscles what they need

If you feel like your strength has diminished, your doctor can check your magnesium levels. However, research shows supplementation does not appear to improve strength in those who already have healthy magnesium levels. If that’s the case he may be able to help you look in other directions.

But as I mentioned above, a lot of us are deficient. Add foods high in magnesium, including green leafy vegetables, egg yolks, soybeans, brown rice, nuts, seeds and avocados to your diet and eat them often.

Supplementing magnesium is considered safe for most people, as long as it’s taken as directed. However, if you take medication for a serious condition, check with your physician just to be sure.

There are a variety of magnesium supplements, and they vary in quality. Avoid inexpensive and low-quality supplements containing magnesium oxide, which the body can’t absorb well and can have a laxative effect.

Another option is taking regular baths or footbaths in Epsom salts to lift your magnesium levels since Epsom salt is a type of magnesium (magnesium sulfate) that can be absorbed through the skin. Lotions and creams formulated with magnesium are also available.

Don’t forget your muscles also need energy — and another deficiency that often strokes mature folks could be zapping yours.

Sources:

Common Supplement Can Keep You Stronger for Longer, New Research Shows — Best Life

Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review — International Journal of Molecular Sciences

Study: Half of All Americans are Magnesium Deficient — Pharmacy Times

Magnesium and your health — Healthdirect

Magnesium — National Institutes of Health

How to Know Which Type of Magnesium to Take for Your Health Needs — Verywell Health

Doctor Says You Might Be Taking the “Wrong” Magnesium—Here’s How to Know — Best Life

The post The simple supplement that keeps muscles stronger longer appeared first on Easy Health Options®.

Yes, they are high in fat and calories. But a good chunk of that fat is of the heart-healthy variety. And they contain specific nutrients that should promote healthier blood pressure.

It’s this last bit that grabbed the attention of a group of scientists in Mexico. They decided to put the blood pressure-busting effects of avocados to the test. And what they found is pretty amazing…

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Avocado lowered blood pressure in women

The researchers examined a cohort of female Mexican teachers who were more than 25 years old and free from hypertension, cardiovascular disease, and cancer at the beginning of the study. The study population was about 13 percent postmenopausal, 78 percent premenopausal and 9 percent unknown.

Dietary data was collected from over 67,000 participants four times over one year. The frequency of avocado consumption was categorized as one serving, which equaled one-half of an avocado. Results were grouped into five categories: less than one serving a month, two to three servings a month, one serving a week, two to four servings a week and five or more servings a week.

Ultimately, they found that women who ate five or more servings (or 2.5 avocados) per week had a 17 percent lower rate of hypertension than those who ate fewer servings.

And just as the researchers suspected, the avocado’s nutrition came through…

The women with the highest intake of avocados had increased levels of:

• heart-healthy monounsaturated fatty acids (MUFAs);
• fiber than those who ate lower amounts of avocados;
• magnesium and potassium as well.

The bottom line: All of these components improve lipid profiles in the bloodstream.

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It’s all in the superfood nutrition

Just one-half of an avocado contains 4 to 6 grams of fiber. Women who eat 25 grams of fiber a day have been found to have lower heart disease risk, including lower blood pressure. Plus, avocados contain lots of magnesium and potassium, and people deficient in these minerals have a higher risk of hypertension.

The researchers suggest that clinicians should consider adding half an avocado five times a week to a heart-healthy diet. That may sound like a lot of avocados, but there are plenty of ways to add them to your diet.

A little potassium-enriched salt (the salt that doesn’t raise blood pressure) and pepper is the way to go, in my opinion, when enjoying them.

The researchers noted that avocados are rich in several phytonutrients that could provide protective effects for heart disease, including antioxidants and phytosterols.

A 2019 study showed supplementation with phytosterols reduces systolic and diastolic blood pressure in patients with high cholesterol levels. However, much higher amounts were used in the study than what you might gain from consuming avocados.

Another plus… It may just jumpstart your journey to better health outcomes in more ways than one.

That’s because the researchers found that the avocado-loving women in their study had other healthy characteristics: They were not current smokers and were less likely to be obese — and more likely to have a high-quality diet, be physically active and take multivitamins.

Sources:

1. Avocado Intake Associated With Less Hypertension in Women — Natural Medicine Journal

2. Avocado consumption is associated with a reduction in hypertension incidence in Mexican women — British Journal of Nutrition

The post What half an avocado a day does to your blood pressure appeared first on Easy Health Options®.

What if you were told that eating more of two specific foods would not only help you drop pounds, lose inches around your waist and significantly lower your body mass index — but would also make up for “shortfall nutrients” tied to some of the worst and most frequently diagnosed health problems we face today?

It sounds too good to be true, but these are the facts: A growing body of evidence demonstrates a multitude of benefits any of us can achieve when these two foods become part of a regular diet…

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Healthy food, healthy and slimmer body

Using data from the National Health and Examination Survey from years 2001 through 2018, researchers found that in addition to weight and BMI improvements, adults who consume beans and/or chickpeas daily have a higher diet quality score compared to those who don’t.

And that high score means they aren’t missing out on nutrients “of public health concern” that many of us under-consume. When you see what health problems happen in the absence of these nutrients, you’ll understand why it’s such a big deal…

The data showed that bean and/or chickpea eaters have higher intakes of fiber, calcium and potassium. Not getting enough of these nutrients has led to rampant health problems among Americans, specifically:

• Low potassium is linked to high blood pressure, stroke, type 2 diabetes and poor bone health.
• Low calcium intake is linked to cancer, cardiovascular disease and metabolic syndrome, and impacts bone health and weight management.
• Low intake of fiber is linked to poor gut health, higher cholesterol levels, poor blood sugar control, unhealthy weight and shorter lifespan.

Other important nutrients that bean and chickpea eaters get plenty of include choline, alpha-linoleic acid, folate, iron, magnesium and vitamin E.

And it only takes 1.7 to 2 servings a day to reap the benefits of better nutrition and healthy body composition.

“Most people are aware that beans and chickpeas are good for your heart, but our new research shows they are really good for so much more — like improving nutrient intake and healthier dietary patterns,” says study author Yanni Papanikolaou, of Nutrutional Strategies, Inc.

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The palatable and protective power of pulses

This study was funded by the Coalition for the Advancement of Pulses and Cannedbeans.org.

But you may be interested to know that the valuable health contributions of beans and chickpeas have also been documented by the most recent collaboration between the National Cancer Institute and the United States Department of Agriculture to update the Healthy Eating Index diet.

Their findings are also consistent with existing peer-reviewed studies showing pulses (beans, chickpeas, peas and lentils) as part of a healthy diet are gut-protective, improve low-grade inflammation and may positively impact immune disease-related management.

There are plenty of tasty ways to add beans and chickpeas to your diet. My favorite way to eat beans is in a simple veggie burrito or a zesty three-bean salad.

Chickpeas are the main component in hummus, are great in curry dishes, soups and stews and make a great (and economical) crunchy snack when seasoned and tossed in the air fryer.

So if you were thinking of beans as a boring side, open a can and your eyes to some tasty and easy ways to enjoy these nutritional powerhouses every day.

Sources:

New study shows eating beans and chickpeas is linked to better diet quality and healthier body weights — Eureka Alert

Adult dietary patterns with increased bean consumption are associated with greater overall shortfall nutrient intakes, lower added sugar, improved weight-related outcomes and better diet quality — Nutrition Journal

The post 2 servings a day drops pounds, inches, BMI and disease risk appeared first on Easy Health Options®.

After a meal, your blood glucose — or blood sugar — levels rise, and your pancreas responds by producing insulin.

Insulin helps glucose gain entry into your cells where it’s used as the body’s main source of energy. This also helps the blood sugar levels in your bloodstream normalize. Some is also stored in the liver to be released into the bloodstream between meals.

But when your diet is too heavy on carbs, sugars and processed foods, your pancreas begins overproducing insulin trying to play catchup. The cells become resistant to the onslaught of insulin and don’t respond properly.

That’s how type 2 diabetes develops.

But your pancreas also takes a beating in this process.

And a recent study has found how that beating, along with the development of type 2 diabetes, can lead to something deadly…

A recipe for pancreatic cancer: Obesity + diabetes

The University of British Columbia’s Faculty of Medicine has revealed a direct link between high insulin levels and pancreatic cancer.

To understand the deadly seriousness of this link, you first need to understand how quickly the number of people with obesity and diabetes is growing…

• The World Obesity Foundation predicts an increase in adult obesity from 38 percent of the world’s population in 2020 to over 50 percent by 2035.
• A 2021 report from the International Diabetes Federation projected that by 2045, one in 8 adults, or about 783 million people, will be living with diabetes — an increase of 46 percent.
• And by 2030, PDAC (pancreatic ductal adenocarcinoma, with a five-year survival rate of less than ten percent) is expected to become the second-leading cause of cancer-related deaths.

And it’s no accident that all three are rising together…

How high insulin levels lead to pancreatic cancer

Research from the University of British Columbia’s Faculty of Medicine reveals a direct link between high insulin levels — common among people with obesity and type 2 diabetes — and pancreatic cancer.

The research demonstrates that cells known as pancreatic acinar cells, which produce digestive enzymes that break down fat-rich foods, can be overstimulated by too much insulin, leading to inflammation and the conversion of acinar cells into pre-cancerous cells.

“We found that hyperinsulinemia directly contributes to pancreatic cancer initiation through insulin receptors in acinar cells,” says Dr. Anni Zhang, the study’s first author.

“The mechanism involves increased production of digestive enzymes, leading to heightened pancreatic inflammation.”

The bottom line: excessive insulin levels, resulting from obesity and type 2 diabetes overstimulates pancreatic acinar cells, making them ripe for cancer.

Throw a kink in the cancer equation

For anyone living with obesity and diabetes, taking steps to avoid a pancreatic cancer diagnosis could seem insurmountable. But break down a few knowns, and the steps can be quite simple.

For off, you know we have to talk about diet…

“The Western diet was developed and promoted by companies who want us to eat their food, so they make it hyper-palatable, meaning it hits all our buttons so we overconsume,” says Dr. Carol A. Shively, professor of pathology at Wake Forest School of Medicine.

But a Mediterranean-style diet that emphasizes whole grains, fruits and green vegetables, olive oil and oily fish has been proven to make it easier to eat fewer calories and maintain less body weight and body fat — without feeling deprived. It also scores points for lowering blood sugar and being considered easy to stick to.

The next steps involve must-have nutrients…

Let’s start with vitamin D. This common vitamin, once thought to only be an immune system-booster has not only been shown to help the body respond better to insulin but also helped obese patients achieve lower insulin levels and better glucose control. But be sure to get enough. Research has found vitamin D is not a “one-size-fits-all vitamin.”

Don’t forget magnesium. Using information from the VITamins and Lifestyle study, researchers analyzed an enormous trove of data on over 66,000 men and women. They found that every 100-milligrams-per-day decrease in magnesium intake was associated with a 24 percent increase in the occurrence of pancreatic cancer.

Consider a good multivitamin. Another study found people whose intake of vitamins C and E and selenium was in the top 25 percent of consumption were 67 percent less likely to develop pancreatic cancer than those who were in the bottom 25 percent.

Sources:

High insulin levels directly linked to pancreatic cancer — Science Daily

Hyperinsulinemia acts via acinar insulin receptors to initiate pancreatic cancer by increasing digestive enzyme production and inflammation — Cell Metabolism

More Than Half of the World Will Be Obese By 2035, Report Says — Time

Diabetes facts and figures show the growing global burden for individuals, families, and countries. — International Diabetes Federation

Study: Mediterranean diet deters overeating —Eureka Alert

The post Two common conditions increasing pancreatic cancer appeared first on Easy Health Options®.

In fact, the benefits of adequate D3 intake have been made so clear that many doctors’ offices now routinely order blood tests to check levels, even though they still ignore most other vitamin and mineral deficiencies.

That’s because low levels of vitamin D have been shown to go hand-in-hand with diseases ranging from osteoporosis and heart disease to Alzheimer’s and even cancer.

Yet, although your doctor may order tests to see if you have enough vitamin D in your body, and even though they may even recommend you take a regular vitamin D supplement, there’s one thing you will probably never hear from your doctor…

Something that — if you’re missing it — could make the vitamin D you’re taking completely ineffective and leave you at risk for those frightening diseases.

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Up to 50 percent of Americans are deficient

I’m talking about magnesium and it’s a mineral you can no longer afford to ignore.

You see, without enough magnesium, your body can’t metabolize vitamin D, instead just storing it — so you might as well not have taken it at all.

And, guess what? About 50 percent of us don’t get enough magnesium each day to make use of our vitamin D, making it a big problem.

To top it off, research has also shown that vitamin D supplements can raise the levels of calcium and phosphate in your blood.

This isn’t a problem as long as you have plenty of magnesium available to direct these two compounds to where they belong — your bones.

But, if you don’t… well, then you have issues. If that calcium and phosphate don’t make their way to your bones to do their job of strengthening them, they can end up in the walls of your blood vessels instead, making them stiff, raising your blood pressure and putting you at higher risk of a heart attack.

So, getting the proper amount of magnesium in your diet isn’t just important to help vitamin D work better and lower your risk of all of those diseases associated with low D levels, it’s also vital in keeping your heart, blood vessels and bones healthy.

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How to Raise Your Magnesium Levels

How much magnesium do you need and what’s the best way to get more in your day-to-day life?

While the recommended daily allowance for magnesium is 420 mg for men and 320 mg for women, your diet likely only delivers about half of that amount.

Here’s what you should do to make up the difference:

1. Eat magnesium-rich foods – Foods like legumes, pumpkin seeds, summer squash, almonds, molasses and brown rice are all good options for boosting your magnesium intake — but only if you go organic. Most conventional produce is grown in soil that is depleted in nutrients. So, skip it and choose the good stuff.
2. Use a magnesium cream – Rub two teaspoonfuls of a magnesium-enriched cream into your skin each day.
3. Add Epsom salts – Epsom salts added to your bath are a great way to improve your magnesium levels while grabbing some extra relaxation. Use one to two cups of salts once or twice per week.

Getting enough vitamin D is vital to protecting yourself from a host of chronic diseases. But, vitamin D alone isn’t enough. To get the most from your vitamin D and protect your heart, blood vessels and bones, be sure to boost your magnesium levels using the tips above.

The post The other supplement that helps you get the most from vitamin D appeared first on Easy Health Options®.

SSRIs are the most widely used treatment for depression. Even if you’ve never taken them, you probably recognize popular brand names like Prozac, Paxil, Zoloft and Lexapro from commercials.

Unfortunately, these pervasive pills leave much to be desired…

When SSRIs first came out, doctors thought they were 80 to 90 percent effective at treating depression and certain anxiety disorders, so they began passing them out like candy.

But it turns out that prescription drug companies manipulated those initial statistics. They’d concealed studies with negative results to sell more drugs and make more money.

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Over the years, we’ve learned that SSRIs are only 33 percent effective. That’s about the same as a placebo pill.

Of course, SSRIs have more side effects than a placebo — like insomnia, skin rashes, headaches, joint and muscle pain, stomach upset, nausea, diarrhea, internal bleeding, low sex drive, tics, muscle spasms, repetitive muscle movement and compulsive restlessness.

So SSRIs aren’t effective. And with that long list of side effects, it’s a wonder anyone is still taking them…

The problem is, most people don’t know how else to treat their depression. But a common mineral could save the day for depression sufferers everywhere.

In fact, a recent study suggests this mineral may be effective enough to step in and steal the crown away from SSRIS as the go-to treatment for depression…

Magnesium diminishes depression

In one of the first clinical trials to study the effect of magnesium on depressed people, researchers from the University of Vermont found that magnesium supplements could be an effective treatment for depression.

The study included 126 adults with mild to moderate depression. After six weeks of taking 248 milligrams of elemental magnesium per day, many of them showed a significant improvement in their depression and anxiety symptoms.

Even more exciting, it didn’t take the full six weeks for participants to experience an improvement in their mood. Many experienced a positive difference within two weeks. And barely anyone experienced adverse side effects either. Only one person had nausea and lethargy that was significant enough to stop taking the supplement.

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“The results are very encouraging, given the great need for additional treatment options for depression, and our finding that magnesium supplementation provides a safe, fast and inexpensive approach to controlling depressive symptoms,” said Emily Tarleton, MS, RD, CD, a graduate student in Clinical and Translational Science and the bionutrition research manager in the University of Vermont’s Clinical Research Center.

Now, researchers don’t know precisely why magnesium does the trick for depression, but they have a few theories…

One theory relates to how magnesium affects your brain chemicals — particularly serotonin. Low magnesium levels have been shown to reduce your brain’s production of serotonin. And, as you probably know, low serotonin levels are thought to be one of the primary culprits behind depression.

Inflammation may have something to do with it as well. Studies show that magnesium fights inflammation, and inflammation has been tied to depression in previous studies.

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Should you take more magnesium?

Now, if you’re thinking about changing the way you treat your depression, it’s a good idea to partner with a trusted healthcare professional first. Depression is a serious disease, so you don’t want to take these changes lightly. It helps to have a health expert available to guide you as you get your treatment approach right.

When it comes to using magnesium to treat your depression, it’s generally pretty safe. You can even take it while you’re still taking your SSRI antidepressants. Avoid magnesium salicylate and magnesium sulfate, because they may cause an adverse reaction with certain SSRIs. Your body tends to absorb magnesium citrate best anyway, so look for that. You can take up to 400 mg per day. And, who knows? Maybe magnesium is the missing link in your depression treatment plan.

Sources:

1. “Five Reasons Not to Take SSRIs.” — Psychology Today. Retrieved June 29, 2017.
2. “What are the real risks of antidepressants?” — Harvard Health Publications. Retrieved June 29, 2017.
3. “With health care cuts looming, low-cost magnesium a welcome option for treating depression.” — MedicalXpress. Retrieved June 29, 2017.
4. K. Tarleton, et al. “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.” — PLoS ONE, 2017.
5. “Magnesium: Fact Sheet for Health Professionals.” — National Institutes of Health. Retrieved June 29, 2017.
6. “Can You Take Magnesium With Lexapro?” — Livestrong.com. Retrieved June 29, 2017.
7. “Magnesium.” — Whole Health Chicago. Retrieved June 29, 2017.

The post The simple mineral that could replace anti-depressants appeared first on Easy Health Options®.

For example, I sometimes lose my balance when I am walking down the stairs unless I hold on. And I no longer take for granted the feeling of being steady on my feet when I have to navigate tight spaces.

I’ve had to face the fact that changes are occurring in my body. A fall now would be far different than when I was younger. It could result in a broken hip, leaving me immobile and more likely to develop blood clots in my legs.

Also, it would result in a loss of muscle mass, leaving me more vulnerable to another fall.

There are other reasons that older adults are more at risk for falls, but, fortunately, there are ways to beat them…

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Why seniors are more likely to fall

There are at least five factors that make older persons more likely to take a fall that results in broken bones or head injury…

1. Muscle loss. Sarcopenia, or age-related muscle loss, begins around age 40. By the time we are 50, we may be losing 1% to 2% of our muscle mass yearly, resulting in decreased strength.
2. Weaker sense of balance. As I described above, age-related changes in the bodily systems that control balance can cause older adults to feel unsteady. The vestibular system of the inner ear changes with age, making imbalance much more likely. Also, some medications impair balance.
3. Poor eyesight. Balance depends on an acute sense of vision. As this ability declines in seniors, so does the ability to remain upright.
4. Loss of flexibility. Both age and health can make seniors less flexible, especially in the hips and ankles. This stiffness increases the likelihood of a fall.
5. Decreased endurance. Along with weaker muscles comes the inability to stand or walk for reasonable amounts of time. This, too, makes it more likely that a person will fall.

10 exercises to prevent falls

According to the Center for Disease Control and Prevention (CDC), three million seniors are treated in emergency rooms every year for fall-related injuries, and one in five of those falls causes serious injury, usually hip fracture or head injury.

But you or your loved one don’t have to become a statistic.

This video link has some simple, at-home fall prevention exercises we’ve found that will strengthen muscles and joints and improve balance.

Do these once or twice a day. If you get bored with exercise, as I do, put on some music and make it a time of enjoyable self-care.

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Eating for stronger bones

Even if you should take a fall, it doesn’t necessarily mean disaster. You can fashion your diet around keeping your bones as strong as possible. The things you want to include are:

Vitamin D
Vitamin D helps your body to absorb calcium and phosphorus, important minerals for bone health.

Through age 70, 600 IU is recommended, with 800 IU the recommended amount from age 71 and up. However, in recent years, it’s become apparent that seniors are especially vulnerable to vitamin D deficiency. Higher daily doses between 2000 and 5000 IU are recommended and are perfectly safe.

You may have read about a young man who got very ill and was hospitalized for taking too much vitamin D. He was taking 150,000 IU a day, which is not recommended by anyone. Follow serving instructions on your vitamin bottle or ask your doctor if you have concerns.

Studies also link a deficiency in Vitamin K to low bone mass and a greater chance of fractures…

Vitamin K
The long-term Framingham Heart Study showed a link between low Vitamin K intake and increased risk of hip fractures. The vitamin helps direct calcium to your bones.

Vitamin K is found in kale, Swiss chard, broccoli, and mustard greens, as well as in beef liver, prunes, and cashews.

Check with your doctor before taking a Vitamin K supplement. People who take blood-thinning drugs such as coumadin should not take vitamin K, but can get in food sources.

Magnesium
A magnesium deficiency can weaken your bones by lowering their mineral density. It can cause too much calcium to be secreted from your bones into your bloodstream.

Magnesium is available in supplement form but is readily available in a range of foods, including greens like spinach and chard, summer squash, dark chocolate, almonds, and avocados.

Sweet potatoes, fresh figs, and tofu are three other “superfoods” that promote bone health.

And, several studies show a connection between eating a Mediterranean diet, rich in grains, fish and olive oil, was associated with a higher bone mineral density and a lower number of fractures.

Sources:

1. Important Facts about Falls — Centers for Disease Control and Prevention
2. Vitamin D’s Impact on Falls — Today’s Geriatric Medicine
3. Dietary Patterns and Fractures Risk in the Elderly — Frontiers in Endocrinology
4. Vitamin K – new research shows that this ‘forgotten’ vitamin may be good for your bone health — International Osteoporosis Foundation
5. Do You Need Vitamin K Supplements for Your Bone Health? — Cleveland Clinic

The post 5 factors that increase your fall risk and how to beat them appeared first on Easy Health Options®.

Magnesium deficiency is one of the major contributors to cardiovascular issues like cardiac arrhythmia, angina, high cholesterol, high blood pressure, and sudden death from heart attack. A deficiency in magnesium is also dangerous for your kidneys and is linked to diabetes.

In addition, low levels of magnesium can contribute to weight gain by increasing cortisol production. And because magnesium serves as a building block for RNA and DNA synthesis, having low magnesium can cause DNA deterioration, which is why NASA astronauts take magnesium while in space.

Investigators also have been exploring the role low magnesium levels may play in cancer. One study in 2015 found that every for every decrease of 100 milligrams per day in magnesium intake there was a 24 percent increase in the occurrence of pancreatic cancer. And previous studies in animals found that mice who received a low-magnesium diet had faster spread of cancerous growth along with reduced defense against flu viruses.

More recently, a team of researchers in Switzerland uncovered further evidence of magnesium’s importance in helping the body to fight off cancer — and it starts in the immune system…

Magnesium’s role in immune system activation

The study found blood levels of magnesium are an important factor in the immune system’s response to pathogens and cancer cells. Researchers observed that T cells, white blood cells central to immune system function, need sufficient magnesium to operate efficiently.

Magnesium specifically helps with the function of a T cell surface protein known as LFA-1. This protein plays a key role in the activation of the T cell by acting as a docking site for infected or abnormal cells. When LFA-1 is inactive, it remains in a bent position and cannot efficiently bind to these infected or abnormal cells.

“This is where magnesium comes into play,” says study co-author Christoph Hess. “If magnesium is present in sufficient quantities in the vicinity of the T cells, it binds to LFA-1 and ensures that it remains in an extended — and therefore active — position.”

The Swiss study shows magnesium regulates fundamental processes in immune cells that have a significant effect on how they function.

Researchers used an experimental model to show that the immune response of T cells against cancer cells got stronger when the magnesium concentration in the tumors was increased.

“In order to verify this observation clinically, we’re now looking for ways to increase the concentration of magnesium in tumors in a targeted manner,” Hess says.

Further analysis of data from previously completed studies showed that immunotherapies were less effective in patients whose blood magnesium levels were low.

This finding may be important for modern cancer immunotherapies, which act by mobilizing the immune system, particularly T cells, to combat cancer cells.

However, the question of whether regular magnesium intake affects the risk for developing cancer can’t be answered based on the existing data, according to Dr. Jonas Lötscher, lead author of the study. “As a next step, we’re planning prospective studies to test the clinical effect of magnesium as a catalyst for the immune system,” he says.

Signs and causes of magnesium deficiency

Despite the abundance of magnesium found in foods like pumpkin and chia seeds, bran, spinach, almonds and brown rice, magnesium deficiency is still a problem for a lot of people.

Several telltale signs can be an indication of low magnesium levels:

• Muscle cramping and twitching
• Abnormal heart contractions
• Depression and low moods
• Ringing in the ears
• Frequent headaches or migraines
• Low energy

In addition to not taking in enough magnesium through diet, other factors can reduce your levels:

• Refined sugars
• Stress
• Hormone imbalances
• Prescription medications: diuretics (Lasix); proton-pump inhibitors (Prilosec); zinc supplements (over 142 mg/day); gentamicin, digoxin, penicillamine, and chemotherapy drugs.
• Calcium supplementation with more than 1:1 ratio calcium to magnesium
• Alcohol consumption
• Kidney, liver or heart disease
• Poor intestinal health (Crohn’s, colitis, celiac, diarrhea)
• Hyperthyroidism, diabetes mellitus, SIADH (anti-diuretic hormone excess)
• Being over the age of 55

There are several different types of magnesium supplements. However, some are better absorbed than others, and different formulations can be particularly good for addressing certain health conditions.

For example, the most common type of magnesium supplement is magnesium oxide, which is the same form of magnesium used in antacids and laxative products like milk of magnesia. While it’s great if you suffer from constipation, it’s not as easily absorbed by the body as other forms of magnesium.

Magnesium citrate is another commonly used form of magnesium that has better absorption than magnesium oxide. However, it also has a laxative effect, so you may want to avoid using it unless you have a problem with constipation.

A less common form of magnesium, magnesium aspartate is more easily absorbed than magnesium oxide or citrate, and it has proven effective in relieving fatigue and reducing muscle hyperexcitability, a condition characterized by muscle cramps, stiffness and twitches. It has been used for chronic fatigue syndrome in the past.

Magnesium orotate supports heart health. The orotic acid used in magnesium orotate adds to magnesium’s heart benefits by enhancing energy production in the heart and potentially improving ventricular function. Orotic acid also may increase survival rate and improve symptoms and quality of life in patients with congestive heart failure. And it may improve exercise tolerance in individuals with coronary artery disease.

Magnesium glycinate binds magnesium to the amino acid glycine, which has a calming, relaxing effect on the central nervous system. This can help with stress and anxiety as well as sleep problems. If you have insomnia, taking magnesium glycinate an hour before bedtime may help improve your sleep and reduce daytime drowsiness. A typical magnesium glycinate capsule contains 100 mg of magnesium and 900 mg of glycine, so the optimal dose for better sleep would be three capsules.

If you suffer from fibromyalgia pain, you may find some relief in magnesium malate. One theory is that fibromyalgia may be caused by a defect in cellular metabolism that leads to symptoms of fatigue and muscle pain. The malic acid in magnesium malate can improve energy metabolism and potentially relieve those symptoms. One study found that taking a magnesium malate supplement made up of 300-600 mg of magnesium and 1200-2400 mg of malate for 8 weeks improved fibromyalgia pain.

If you’re under a physician’s care, especially for a heart condition, you should discuss with them which type may be best for you.

Sources:

Magnesium is essential for the immune system, including in the fight against cancer — University of Bern

Magnesium sensing via LFA-1 regulates CD8⁺ T cell effector function — Cell

Magnesium — PeaceHealth

Magnesium Oxide — MedlinePlus

Magnesium Citrate — MedlinePlus

Which Magnesium Supplement Is Best And For Who? — Scientific Wellness

Peripheral Nerve Hyperexcitability Syndromes — Continuum

The post Want cancer protection? Magnesium levels matter appeared first on Easy Health Options®.

But now, approaching 65, I am more concerned about falling and breaking a hip than I have ever been.

According to research, women between the ages of 65-69 who break a hip are five times more likely to die — within a year — than women of the same age who don’t break a hip.

Research also indicates that a fracture can be more deadly than cancer.

Women are more prone to osteoporosis — the condition where the creation of new bone slows too much to keep up with the bone tissue you lose as you age.

But men, too, are at risk of softer, weaker bones as they age, which can cause a fractured hip, pelvis, or other bone, from even simple, everyday movements.

And other factors are closely associated with broken bones…

A recent study has identified 10 factors that can add up to a 30 percent higher chance you’ll suffer a fracture in the next two decades.

Some of them are beyond your control. But others are things you can address now to prevent broken bones later on.

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10 things that make you a target for a bone fracture

1 and 2. Age and gender. According to American Bone Health (formerly the Foundation for Osteoporosis Research and Education), age and gender are the biggest risk factors for fractures.

Even at their strongest, women’s bones are smaller and less dense than men’s. Also, women lose more bone density as they age due to the loss of estrogen.

However, their research also says that 25 percent of men over age 50 will have a fracture sometime in their life.

3. Weight. While being slightly overweight may have some protective effect against hip fractures, significant overweight or obesity seems to have quite the opposite effect.

It’s thought that belly fat produces inflammatory compounds detrimental to bone. Also, being overweight is associated with diabetes, which increases fracture risk.

4. Leisure-time physical activity. By studying twins who differed in their habitual physical activity levels, researchers determined that regular leisure-time physical activity increases bone thickness and weight-bearing capabilities, thus preventing fractures.

5. Smoking. Smoking is one of the surest ways to weaken your bones. Smoking reducethe s blood supply to the bones. It decreases the absorption of calcium and breaks down estrogen more quickly. And, nicotine slows down the production of osteoblasts (bone-forming cells).

6. Alcohol. Heavy drinking also interferes with the absorption of calcium through its effect on the liver, which is important for activating Vitamin D, which in turn is necessary for calcium absorption.

7 and 8. Family history or previous fracture. If you have a history of a family member suffering a fracture after the age of 50, you’re at higher risk. And if you’ve previously suffered a fracture, your risk of that happening again increases as well.

9. Living alone. People who live alone have a higher risk of hip fractures. Factors that may contribute are poor diet and less physical activity. People living alone may skip cooking nutritious meals and may feel uncomfortable about attending social activities alone. Reach out and join a senior center if this sounds like you.

10. Heavy work. Whether it’s a job or tasks you like to do around the house, heavy work is tied to bone fractures. Take extra caution and avoid doing heavy work at home alone. Invite a friend over to help.

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Nutritional help for avoiding fractures

As with so many things, your diet can play a huge part in preventing fractures.

Make sure to include the following nutrients in your diet daily.

Vitamin K2. Low vitamin K intake is a strong risk factor for hip fracture and low bone mass. Vitamin K2 is essential for regulating where calcium ends up in the body — in the bone where it belongs, and not in other tissues.

These vitamins are an emerging group of vitamins that fight unhealthy contributors of aging, including bone loss.

Vitamin K2 is found in natto, sauerkraut, egg yolk, cheese, liver and butter.

Calcium. Calcium isn’t just found in dairy products. Dark, leafy greens like spinach and kale have lots of calcium. So do sardines, and many seeds (ex., sesame and poppy seeds). You might talk to your doctor about your calcium levels. It’s generally best to maintain calcium through diet unless your doctor advises supplements.

Vitamin D. A deficiency of vitamin D exacerbates osteoporosis, causes the painful bone disease osteomalacia and increases muscle weakness, which worsens the risk of falls and fractures. Your doctor can check your levels, but up to 40 percent of Americans have insufficient levels, and supplementing is safe.

Magnesium. Without adequate magnesium, your body cannot absorb and store calcium. Greens, beans, peas, nuts and whole grains are good sources of magnesium.

One last note: Some medications can increase your fall risk. If you feel insecure on your feet, talk to your doctor about medications you may be taking.

Sources:

Certain factors are linked with an elevated risk of bone fractures — Eureka Alert

Danger After Hip Fractures — Web MD

Fracture Risk Factors — americanbonehealth.org

What your weight tells you about your bones — betterbones.com

Long‐Term Leisure Time Physical Activity and Properties of Bone: A Twin Study — Journal of Bone and Mineral Research

Smoking and Musculoskeletal Health — Ortho Info (American Academy of Orthopaedic Surgeons)

The role of vitamin D for bone health and fracture prevention — Current Osteoporosis Reports

The post 10 factors that increase bone fracture risk appeared first on Easy Health Options®.

In order to make sure I keep on living the healthy, vigorous life I’ve enjoyed up until now, I’m looking to make some improvements to my diet.

I want the foods I eat to be nutrient-dense. I want them to have plenty of the right vitamins and minerals, without having too many calories.

As we get older, some vitamins and minerals become especially important. Without them, our “golden years” won’t be so golden. These are nutrients that give us the edge against stroke, blindness, hearing loss and cancer, to name a few.

So, here’s a rundown of six of the vitamins and nutrients I’ll be looking at as I adjust my diet to support my health in my 60s and beyond, and why you should, too — because it’s never too early to take care of you.

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6 vitamins and minerals you don’t want to be short on

Vitamin D and calcium. These two work hand in hand. Without vitamin D, your body won’t absorb and process calcium in the best ways your body needs it. And, as we age, the chance of developing osteoporosis is greater, and calcium is more important than ever.

But calcium can be a double-edged sword. Unless your doctor recommends supplementing calcium, it’s better to get it from food sources. Rogue calcium is a contributor to arterial plaque… and that’s one reason why vitamin D is important to help your body properly utilize it.

Vitamin D also keeps your muscles, nerves and immune system working. But don’t think you’re getting all the vitamin D you need just from being out in the sun.

The older you get, the less of this “sunshine vitamin” you absorb in this way. You’ll need to include foods like salmon, fortified milk (or soy milk if you don’t do dairy) and fortified cereals in your diet, and even a good D3 supplement.

Vitamin B12. This B vitamin helps make blood and nerve cells. It is also essential for healthy brain function. Since the body cannot make its own, we need to get it from animal foods like meat, fish, eggs and dairy, as well as from “B12 fortified” foods like breakfast cereal.

More than 30 percent of people over the age of 50 have a condition known as atrophic gastritis, which makes it harder for the body to absorb B12 from food. Long-term use of antacids, as well as many antibiotics, can also cause malabsorption of B12.

Vitamin B6. Vitamin B6 regulates brain function and may also contribute to the reduction of anxiety and depression, as well as helps boost energy levels. Chickpeas, liver, fatty fish and fortified breakfast cereal are good sources.

Magnesium. It could be argued that this little-discussed nutrient keeps your body running. It is part of more than 600 metabolic reactions.

These include converting food to energy, contraction and relaxation of muscles, and sending messages through your nervous system and to your brain.

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Muscle twitches or cramps, frequent fatigue and an irregular heartbeat (arrhythmia) could all be signs of insufficient magnesium.

Nuts, seeds and leafy greens are great sources of magnesium. So are dark chocolate, avocados and pumpkin seeds.

Potassium. Like magnesium, potassium is vital to so many bodily functions. It helps regulate blood pressure, and without enough potassium, the nerves that keep your heart beating can’t do their job.

Getting enough potassium is more important than ever right now. Science has discovered that the coronavirus robs the body of potassium in several different ways, leaving a person vulnerable to COVID 19-related heart dysfunction.

There are many good food sources of potassium, including bananas, broccoli, dark leafy greens and avocados.

2 more nutrients that make a difference

Here’s a shortlist of other nutrients you don’t want to be short on.

Zinc — Getting enough zinc can help boost your immune system to help keep colds, flu and pneumonia at bay. With the addition of COVID-19 into the mix, this coming cold and flu season will be especially challenging.

Selenium — Just two Brazil nuts a day will give you all you need. Selenium is a trace mineral that plays a role in thyroid health, and may also help to protect against cognitive decline.

A well-balanced diet of fresh foods and no processed foods will give you control over how you look and feel as you get older, and will help you continue to do the things that make life meaningful.

Sources:

Vitamins You Need as You Age — WebMD

What are the symptoms of atrophic gastritis? — Healthline

Vitamin B12 Dosage: How Much Should You Take per Day? — Healthline

The post 6 vitamins and minerals for healthier aging appeared first on Easy Health Options®.

Despite the bad rap noodles have gotten for over a decade, new research is revealing that eating pasta can be part of a healthy diet that contributes to a healthier weight.

Here’s the latest on one of America’s favorite foods…

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The benefits of eating pasta

Research published in Frontiers in Nutrition analyzed the diets of adults and children who eat pasta compared to people who report skipping it altogether. The results showed that for both adults and children, eating pasta leads to a better overall diet quality, as well as higher nutrient intakes.

In fact, the researchers found that adult pasta eaters were less likely to fall short in folate, iron, magnesium and dietary fiber compared to non-pasta eaters.

Children who ate pasta got more of the necessary folate, iron, magnesium, dietary fiber and vitamin E they need for good health.

And there’s more good news…

While we’ve been led to believe that eating pasta means consuming lots of unnecessary calories and gaining weight, this research found that’s not quite the case…

The team discovered that adult pasta eaters have lower daily intakes of saturated fats and added sugars compared to their non-pasta-eating counterparts. And pasta-loving kids eat less saturated fat and total fats each day than kids who avoid spaghetti.

The research also revealed that people who eat pasta consume no more calories per day than those who avoid it. For women, eating pasta may actually be beneficial in maintaining a healthy weight.

That’s because pasta consumption in adult females was associated with:

• Reduced waist circumference
• Lower body weight
• Lower body mass index (BMI)

That’s a lot of benefits packed into a convenient, nutritious, easy-to-prepare meal loved by both young and old, underscoring the nutritional importance of grains, like pasta, as a part of a healthy diet!

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Pass the pasta, don’t pass on the pasta

So, if you love pasta, you can now enjoy it guilt-free! However, that doesn’t necessarily mean slathering it with thick, creamy Alfredo sauce, which is high in saturated fats, or going overboard with the super cheesy lasagna. Marinara sauce is a better option, and if you want to really boost nutrients, a homemade pesto would be your best choice.

As registered dietitian Diane Welland, Director of Nutrition Communications for the National Pasta Association, explains, “Pasta can be an effective building block for good nutrition throughout the lifecycle, as it serves as a perfect delivery system for fruits, vegetables, lean meats, fish and legumes.”

She recommends thinking of pasta as a canvas to which you can add almost any nutrient-dense, fiber-rich food that you and your family enjoy, creating memorable and delicious meals.

And don’t forget…

If you want to pack even more nutrients into your pasta-based meals, skip the refined white pasta options and opt for a whole-grain pasta or one made from lentils, which are rich in fiber.

Sources:

Research finds people who eat pasta have better overall quality diets than those who don’t — EurekAlert!

The post People who eat pasta have healthier diets and weight appeared first on Easy Health Options®.

It was one of the best decisions I’d ever made. And for quite a long time, I credited my rejuvenated health to that one thing.

But in the years since I changed my eating habits, research has shown me that it was only the beginning of a cascade of improvements that were about to occur in my body… metabolic changes that were likely just as effective for not only helping my blood pressure, but for resolving a health problem I didn’t even know I had.

See, when I went paleo (the right way, and I’ll explain what I mean shortly ), my diet also became much more alkaline. Here’s why that may have ultimately been what truly turned my health around…

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Ripe for acidosis

My colleague Dr. Mark Wiley explains it simply, “Acidosis is when your body’s internal environment — meaning all its blood, cells, tissues and organs — is in an acidic state. Healthy humans are alkaline humans. An alkaline state is the opposite of an acidic state.”

One of the most common misconceptions you’ll hear about alkalinity is that your body can maintain its own perfect pH balance. That may have been true once, but there are many reasons it doesn’t hold weight today.

Let me explain why, using research from The Journal of Environmental Public Health titled, The Alkaline Diet: Is There Evidence An Alkaline pH Diet Benefits Health, a review of decades of published medical literature on the subject.

According to the study author Gerry K. Schwalfenberg, when it comes to the pH and net acid load in the human diet, there’s been a considerable change in the food the hunter-gather civilization ate more than 10,000 years ago and what we generally eat today.

He explained that starting with the agricultural revolution and, more recently, with industrialization, our modern diet has seen a decrease in potassium compared to sodium and an increase in chloride compared to bicarbonate.

You don’t have to have a medical degree to know that potassium is an extremely important nutrient. It’s a nutrient deficiency that can lead to bone hard arteries.

But not only are we getting less potassium from food — the ratio has actually reversed! The ratio of potassium to sodium was previously 10 to 1, but in the modern diet, the ratio is 1 to 3! Americans are eating a diet high in sodium, chloride, saturated fats and simple sugars and low in fiber, potassium, magnesium and quite a few other important nutrients.

According to the research referenced, this “results in a diet that may induce metabolic acidosis [too much acid in the body] which is mismatched to the genetically determined nutritional requirements.”

As well, our bodies do not have the bicarbonate levels they need and once had. That matters because bicarbonate is key to regulating your body’s pH. This information makes it clear that we can no longer leave pH balance up to chance and expect to be healthy.

Aligning your diet for alkalinity

It’s not a reach to assume that most Americans are walking around in a state of metabolic acidosis… or are close to it. No wonder heart disease, diabetes, hypertension and many other chronic metabolic diseases are rampant.

Perhaps a change in diet is in order?

That’s where I started. All those years ago when I switched to a paleo diet, that “entire food group” I ditched was grains… and they just happen to carry a relatively high acid load.

When my health improved, particularly my blood pressure, I gave all the glory to releasing myself from the painful grasp of gluten intolerance. Little did I know then that it was my first step in balancing my body’s pH levels.

You may know meat carries a high acid load, but you may not know that following the paleo diet correctly means not overindulging in meats. That’s why my diet consists of meat only twice a week at most and plenty of fruits and vegetables, which carry a negative acid load. In other words, fruits and vegetables, especially greens, are alkalizing.

But there’s one caveat… buy organic as often as you can. Pesticide residue is acid forming. It can make buying produce a little more expensive, but you just might have fewer reasons to pay to see the doctor.

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Can you expect miracles?

I won’t make a promise that broad, but I will tell you what the study review found to be credible improvements based on eating an alkaline diet:

1. Increased fruits and vegetables in an alkaline diet would improve the potassium/sodium ratio and may benefit bone health, reduce muscle wasting, as well as mitigate other chronic diseases such as hypertension and strokes.
2. The resultant increase in growth hormone with an alkaline diet may improve many outcomes from cardiovascular health to memory and cognition.
3. An increase in intracellular magnesium, which is required for the function of many enzyme systems, is another added benefit of the alkaline diet. Available magnesium, which is required to activate vitamin D, would result in numerous added benefits in the vitamin D apocrine/exocrine systems.
4. Alkalinity may result in added benefit for some chemotherapeutic agents that require a higher pH.

The study author added, “From the evidence outlined above, it would be prudent to consider an alkaline diet to reduce morbidity and mortality of chronic disease that are plaguing our aging population.”

Let me be the one who said I told you so… food is medicine. There’s no doubt in my mind.

The post 4 evidence-based benefits of eating alkaline foods appeared first on Easy Health Options®.

As I got older, I could be trusted to be in the bathroom and not eat, drink or otherwise mess with the various pills, creams, oils and liquids that lived in there.

We’re talking about things like Ben-Gay (that smelly ointment for sore muscles), ibuprofen and prescription medications my parents took for high blood pressure.

It wasn’t until I was a middle-aged adult that Complementary and Alternative Medicine began to take hold.

Suppose my folks were to fill their medicine cabinet today. In that case, they’d have so many options they didn’t have then… remedies that aren’t pharmaceutical in nature, but now, years later, have much more research behind them.

Here’s a list of seven staples I’m sure they’d have kept on hand…

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Natural ways to treat indigestion, skin troubles and more

Arnica is a daisy-like flower native to Siberia and Europe.

Instead of that smelly ointment you can get at the drugstore, arnica gel can help relieve stiff and aching joints of osteoarthritis.

The arnica plant should never be taken by mouth, as it is poisonous. Instead, homeopathic arnica tablets are extremely diluted. Always follow the manufacturer’s guides on dosage. They may help with post-surgical bruising and swelling.

If you’re allergic to ragweed (if you have hay fever), you’ll probably want to stay away from arnica in any form… it can cause an allergic reaction.

Magnesium. Research has shown that people who get migraines often have lower levels of magnesium than those who don’t. One study showed that taking magnesium regularly decreased the frequency of migraines by 41.6 percent.

The fact is that most of us don’t get enough magnesium and that a deficiency in this mineral can be a cause of depression, type 2 diabetes, heart disease and osteoporosis.

Echinacea is a flowering plant in the daisy family best known for its ability to prevent the common cold or to shorten its duration if taken at the first sign of illness.

In fact, a review of 14 studies found that taking echinacea may lower the risk of developing colds by more than 50 percent and shorten the duration of colds by one and a half days.

Echinacea can be consumed as a tea or in supplement form.

Evening primrose oil. The benefits of evening primrose oil may derive from its gamma-linolenic acid (GLA) content. GLA is an omega-6 fatty acid found in plant oils. It has been used in traditional medicine to treat bruises, digestive problems and sore throats.

This is one alternative remedy you should probably consult with your doctor about, only because it has been used to treat such a wide variety of conditions, including:

• High blood pressure
• Rheumatoid arthritis (inflammation)
• High cholesterol
• Eczema
• Neuropathy (nerve pain associated with diabetes)

One thing to note, if you’re already taking a medication that lowers your blood pressure, you’ll want to tell your doctor if you also take evening primrose oil capsules.

Green tea encourages weight loss, protects the brain and plays a role in cancer prevention.

But if you’re more of a coffee drinker, keep some green tea capsules in your medicine chest. The caffeine content (less than coffee) can help with mental alertness. Again, always follow manufacturer guidelines. Too much green tea can be problematic.

Peppermint oil. An antispasmodic that’s also known to reduce the production of gas in the intestine, peppermint oil is used to relieve the symptoms of irritable bowel syndrome, as well as for more everyday relief of gas and stomach pain. Enteric-coated capsules can be found for stomach issues.

Tea tree oil is extracted from the leaves of a small tree native to Australia and has been used as a traditional medicine for centuries by native Aboriginal tribes there.

It contains several compounds, including terpinen-4-ol, that have been shown to kill certain bacteria, viruses and fungi when used topically.

Keep a small bottle on hand to mix with a carrier oil to use as a hand sanitizer, natural deodorant, topical treatment for nail fungus and antiseptic for minor cuts and scrapes. Tea tree oil shouldn’t be consumed orally.

Natural still requires caution

Your natural medicine cabinet should be kept well away from any little ones in your home, just as my parents kept me from their pharma-filled one.

Natural may mean fewer side effects and negative reactions, but instructions for using natural remedies should be followed and always pay attention to recommended applications or dosing.

Sources:

1. Stock your natural medicine cabinet — WebMD
2. Arnica Overview — WebMD
3. Magnificent magnesium — Easy Health Options
4. Evaluation of Echinacea for the Prevention and Treatment of the Common Cold: A Meta-Analysis — PubMed
5. The Effect of γ‐Linolenic Acid on Human Diabetic Peripheral Neuropathy: A Double‐blind Placebo‐controlled Trial — Wiley Online Library

The post 7 everyday essentials for a natural medicine cabinet appeared first on Easy Health Options®.

There are a lot of days where that doesn’t happen. As a result, many of us are low in critical vitamins and minerals.

In fact, researchers from Tufts University just identified 10 vitamins, minerals and nutrients, most of us aren’t getting enough of in our diets. In some cases, you may want to take a supplement to get your levels of these nutrients up to snuff. In other cases, you may not. Either way, you’ll want to make sure you don’t ignore these critical nutrients…

How to get more of these top 10 under-consumed nutrients

Tufts researchers recently took a closer look at the National Health and Nutrition Examination Survey and the Dietary Guidelines for Americans, and determined that most Americans aren’t getting enough of the following vitamins, minerals, and nutrients in their diets:

1. Calcium

Calcium is critical to healthy bones. In fact, if you don’t get enough, it can lead to lower bone mass… which can cause breaks and fractures, especially as you get older. Based on its effect on bone health and the fact that so many Americans aren’t getting enough, calcium deficiency is categorized as a public health concern.

To get more calcium in your diet, you can eat more dairy, fish with soft bones and dark green vegetables. You can also buy calcium-fortified foods like tofu, dairy alternatives, and juices. Aim for between 1,000 to 1,200 mg of calcium per day. Calcium is one of the nutrients that you need to get primarily from food (unless you’re directed to supplement by your doctor), and here’s why…

Getting too much calcium from supplements can increase your risk of brain and heart trouble because the calcium isn’t absorbed properly and accumulates in these vital organs. In fact, research shows taking calcium supplements can increase the risk of heart disease and dementia if you’re a woman. If you do take a calcium supplement, combine it with  K2 and D3. These supplements help distribute calcium evenly throughout the body.

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2. Vitamin D

Like calcium, vitamin D is important for bone health. In fact, children who don’t get enough vitamin D can end up with a softening and weakening of the bones known as rickets, and adults who don’t get enough vitamin D can end up with a similar bone softening called osteomalacia. Besides bone problems, low vitamin D levels also increase your risk of certain types of cancer and autoimmune diseases.

Vitamin D deficiency is categorized as a public health concern in America, which means most of us need more than we’re getting. You can get more vitamin D by eating fatty fish or spending time in the sun. But you can only eat so much fish. And for those of us in northern climates, we can’t rely on the sun as a source of vitamin D for much of the year. That’s why I choose to take a vitamin D supplement.

Before you start taking a vitamin D supplement, check to see where your vitamin D levels fall through an at-home test or a trip to your doctor’s office. If your levels are low, Dr. Michael Cutler recommends taking 1,000 International Units (IU) of D3 daily or 5,000 IU of D3 twice weekly to boost and maintain healthy levels.

3. Potassium

Potassium is an important mineral and electrolyte. It supports muscle function, nerve function and keeps your body fluids in balance. Unfortunately, there’s a potassium shortage in American diets. And if you don’t get enough potassium, it can cause muscle weakness and fatigue. It can also increase your risk of high blood pressure and mess with blood sugar regulation. So how do you make sure your potassium levels are up to par?

Start by eating plenty of fruit (especially bananas). You can also get potassium from vegetables, like acorn squash and sweet potatoes, milk, yogurt, beans, and fish. Getting potassium from supplements, however, is tricky. You’re supposed to get somewhere between 3,500 and 4,700 mg of potassium per day. But due to the risks associated with accidentally taking too much potassium (like heart problems or cardiac arrest), the FDA limits the amount of potassium in supplements to a mere 100 mg. As you can imagine it, would take a lot of supplements to hit your potassium target for the day. That’s why food is probably a better source of this critical mineral.

4. Fiber

Fiber deficiency is another public health concern in the U.S. of A. because most of us aren’t eating nearly enough fiber-filled foods. Not getting enough fiber nutrients can lead to constipation and problems with blood sugar control. It can even increase the risk of diabetes and heart disease. You should eat at least 20 to 30 grams of fiber per day… and as much as 50 grams per day (just don’t eat more than 70 grams of fiber per day, otherwise you could end up gassy and bloated).

The best dietary sources of fiber are fruits, vegetables, whole grains, and legumes. If you’ve tried to get enough of the nutrients through foods and you just can’t hit the mark consistently, there’s nothing wrong with trying a fiber supplement. There are plenty of options: inulin, methylcellulose, psyllium. Find a fiber supplement that works for you and add a scoop (or two) of fiber to your morning smoothie, juice or coffee.

5. Magnesium

Magnesium supports your health in many ways. It improves bone health, regulates blood sugar, balances blood pressure, plays a role in heart rhythm and supports nerve and muscle function. That may be why low magnesium levels are tied to a host of health risks, including osteoporosis, heart disease, and type 2 diabetes. If you’re deficient in magnesium, you could experience minor symptoms like muscle cramps and loss of appetite, or you could experience major ones like seizures and irregular heart rhythm. Although, some people with magnesium deficiency may not have any symptoms.

You can get magnesium from foods like beans, nuts, whole grains, and leafy greens. The recommended daily dosage is between 310 and 420 mg for adults (although some say that’s too low). Magnesium is one mineral to consider a supplement for. Research shows magnesium levels in our food is declining due to industrial agriculture and food processing. If you decide to take a magnesium supplement, you don’t have to take it orally if you don’t want to. Magnesium can be absorbed through your skin, so a lot of people rely on transdermal magnesium creams or Epsom salt baths for this important mineral.

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6. Iron

Iron deficiency is common among Americans. But certain groups are more at risk for it than others, like women, children, vegetarians and people who give blood frequently. Not getting enough iron can really set your body back. That’s because iron helps create blood, transport oxygen, fight infections and produce energy. How do you know if you’re iron deficient?

Typically, people who aren’t getting enough of these nutrients experience symptoms like fatigue, weakness, shortness of breath, lightheadedness, and cold hands and feet. But the only way to know for sure is to have your iron levels tested. If your levels are low, your doctor will probably prescribe an iron supplement. Even if your levels aren’t low, it’s a good idea to take a supplement that includes iron… especially if you fall into one of the at-risk groups. You can also get iron from foods like beef, beef liver, chicken liver, shellfish, beans, and whole grains.

7. Vitamin A

Vitamin A is an antioxidant that’s essential to your immune function, your vision, your skin, your reproductive system and much more. You’re supposed to get 900 mcg of vitamin A per day if you’re a man and 700 mcg of vitamin A per day if you’re a woman. But according to Tufts researchers, Americans are missing that mark. That may be because most of us are eating far too little fruits and veggies. Vitamin A is abundant in orange and yellow fruits and veggies like carrots and mangoes. It’s also in milk, yogurt and fortified dairy alternatives.

Should you amp up your vitamin A intake with a supplement? That’s up to you. There is some evidence that excess antioxidants from vitamin A can contribute to cancer risk. But there’s also some research showing higher vitamin A intakes can reduce cancer. Either way, vitamin A can be toxic at excessive doses. So, if you do decide to take a vitamin A supplement, don’t overdo it. Better yet, take a high-quality, whole food multivitamin that’s sure to give you a reasonable dosage of vitamin A too.

8. Vitamin C

Vitamin C is a standby for many of us during cold and flu season. But you need to make sure you’re getting enough vitamin C other times of the year too. Vitamin C boosts your immune function, supports skin health, helps you maintain healthy bones and teeth and supports wound healing.

If you don’t get enough vitamin C, you may notice yourself succumbing to bugs more often. Your cuts and scrapes probably won’t heal as quickly either. Luckily, eating more fruits and vegetables, like guavas, kiwis, strawberries, oranges, cantaloupes, grapefruits and tomatoes, should help. A whole-food, fermented multivitamin is a good insurance policy for getting enough C nutrients if you don’t think your diet is cutting it. You may also want to add extra C to your routine during cold and flu season. I like to do that with an Amla berry powder supplement. I just add a scoop or two to my water or OJ.

9. Vitamin E

Vitamin E has antioxidant and anti-inflammatory properties. It also supports your immune system. Unfortunately, most Americans aren’t getting enough of it in their diets. You’re supposed to get about 15 g of vitamin E per day from a variety of foods, including, fruits, vegetables, nuts, seeds, nut butters, seed butters, and vegetable oils.

If you don’t think you can commit to getting more vitamin E from your diet, supplements are an option. But beware of synthetic vitamin E supplements (AKA alpha-tocopherol). They’ve been tied to an increased risk of cancer and other diseases in certain studies. The natural form of vitamin E seems to be safer. If you’re shopping for a vitamin E supplement, look for one that contains “mixed tocopherols.” These are natural forms of vitamin E like beta- and delta-tocopherol.

10. Choline

Choline is an essential nutrient that helps keep your liver, brain, nervous system, muscles and metabolism healthy. Unfortunately, most of us aren’t getting enough it… especially those of us who are vegetarian or vegan. There are some vegetarian sources of choline, like nuts, beans, and broccoli. But the biggest sources of the nutrients are animal products like meat, poultry, seafood and fish, eggs and milk.

You’re supposed to get between 425 and 550 mg of choline nutrients per day depending on your sex and pregnancy status. Not getting enough choline can have serious consequences, like liver disease, muscle damage, and developmental issues in unborn babies. If you’re a vegetarian or pregnant, taking a supplement that contains choline is probably a good idea. Just don’t take too much. Too much choline can cause dangerous drops in blood pressure, sweating, nausea, and other uncomfortable symptoms.

Sources:

1. For a balanced diet and good health, pay particular attention to these essential vitamins and minerals — MedicalXpress
2. Rickets — Mayo Clinic
3. Osteomalacia — Mayo Clinic
4. Vitamin D and your health: Breaking old rules, raising new hopes — Harvard Health Publishing
5. Should I take a potassium supplement? — Harvard Health Publishing
6. How Much Potassium Do You Need Per Day? — Healthline
7. What’s the Best Fiber Supplement? — Healthline
8. Fiber — Harvard T.H. Chan. School of Public Health
9. Magnesium Dosage: How Much Should You Take per Day? — Healthline
10. Iron deficiency anemia — Mayo Clinic
11. What Is Choline? An Essential Nutrient With Many Benefits — Healthline
12. Vitamin A: Benefits, Deficiency, Toxicity and More — Healthline
13. Easy does it with vitamin E — Harvard Health Publishing
14. Vitamin E — National Institutes of Health
15. How to get the “right” vitamin E — Easy Health Options

The post 10 nutrients you’re probably not eating enough of appeared first on Easy Health Options®.

But according to goredforwomen.org, “heart disease is a killer that strikes more women than men and is more deadly than all forms of cancer combined. While one in 31 American women dies from breast cancer each year, heart disease is the cause of one out of every three deaths.”

We associate fatal coronary heart disease with high blood pressure, high cholesterol, and blocked arteries. But there’s another factor that we’ve known about for years that somehow has taken a back seat.

It takes a little more of a mental stretch to understand how this simple-to-fix problem causes fatal heart attacks. But recently, some persistent researchers have dug deep to uncover an association between this mineral deficiency and fatal coronary disease in women.

The mineral that prevents heart attacks

The Women’s Health Initiative (WHI), is a long-term (14-year) national health study that focused on strategies for preventing heart disease, breast and colorectal cancer, and osteoporosis in postmenopausal women.

In December 2019, Dr. Charles Eaton of the Alpert Medical School at Brown University, along with a team of researchers from institutions across the country, published a paper outlining their examination of data from the WHI.

Specifically, they looked into the association between magnesium intake and fatal coronary heart disease and sudden cardiac death in women.

They found that higher magnesium intake was associated with a lowered risk of fatal coronary heart disease and sudden cardiac death, and that low magnesium intake was associated, in their sample, with a 22 percent higher risk of sudden coronary death.

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Cholesterol is not the biggest problem

In other words, the researchers found that to prevent a fatal heart attack, women should be paying less attention to cholesterol, and more attention to their magnesium levels.

Dr. Carolyn Dean, a medical advisory board member for the Nutritional Magnesium Association, wonders why we’re still turning to statins as our first line of defense against heart disease.

“We’ve been using cholesterol-lowering drugs for several decades now, and there has only been an increase in heart disease and no decrease,” she says. “If cholesterol were the problem and statin drugs the solution, there should be a commensurate lowering of the incidence of this condition.”

“A further surprise is that nobody is looking at magnesium as a treatment for heart disease. When you have one common denominator like magnesium, it’s necessary to pursue that line of treatment before using strong drugs with side effects.”

Dr. Andrea Rosanoff, Director of Research & Science Information Outreach for the Center for Magnesium Education and Research, is thinking along the same lines, noting that “common risk factors for cardiovascular disease such as high LDL cholesterol, low HDL cholesterol, high blood pressure, and metabolic syndrome are all associated with low nutritional magnesium status or low magnesium dietary intakes.”

Here are some things we now know about dietary magnesium and heart disease:

• Magnesium is a natural calcium channel blocker. The highest levels of magnesium in the body are found in the heart’s left ventricle. Magnesium is the gatekeeper that allows calcium ions into muscle cells to cause contraction. Once that’s accomplished, magnesium then ushers the calcium out of the cell. Without magnesium to “guard the channel,” calcium floods the cell, causing too much contraction of the muscle cells, which translates into angina and even heart attack.
• Women are generally told to take calcium supplements for bone health, etc., but they usually do not take magnesium supplements with them, creating a dangerous imbalance.
• Only one percent of the body’s magnesium is found in the blood, and so a typical blood test will usually not identify a magnesium deficiency.

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Signs you may be magnesium deficient, and what to do about it

“Getting adequate magnesium either through diet, supplements, or both can both prevent heart disease in most people and reverse heart disease risk factors that are so often treated with medications that have unwanted side effects for many,” says Dr. Rosanoff.

Signs of magnesium deficiency are often overlooked, as they resemble other conditions. Seven signs of a possible deficiency are:

• Muscle twitches and cramps
• Anxiety and depression
• Osteoporosis
• Fatigue and muscle weakness
• High blood pressure
• Asthma
• Irregular heartbeat (arrhythmia)

The solution to hypomagnesemia (low magnesium) is to take a supplement. Consult your doctor about the dosage you should take.

The other answer is to add magnesium-rich foods to your diet. These include:

• Dark chocolate – one ounce has 16 percent of the recommended daily intake (RDI)
• Avocados – 15 percent RDI
• Almonds and cashews – one ounce has 20 percent RDI
• Legumes – one cup of black beans has 30 percent RDI
• Whole grains – an ounce of dried buckwheat offers 16 percent RDI
• Fatty fish – half a salmon fillet has 13 percent RDI
• Bananas – a large one has 9 percent RDI
• Leafy greens – a cup of cooked spinach gives you 39 percent of the RDI

Sources:

1. Could higher magnesium intake reduce fatal coronary heart disease risk in women? — EurekAlert
2. Association of Dietary Magnesium Intake with Fatal Coronary Heart Disease and Sudden Cardiac Death — Journal of Women’s Health
3. Low Magnesium Linked To Heart Disease — Medical News Today
4. Serum Magnesium and the Risk of Death From Coronary Heart Disease and Sudden Cardiac Death — Journal of the American Heart Association
5. How Magnesium Keeps Your Heart Rhythm Healthy — Everyday Health
6. Magnesium and Heart Disease: What’s the Link? — Today’s Geriatric Medicine

The post The heart attack common denominator that’s bigger than cholesterol appeared first on Easy Health Options®.

But you may not know that instead of taking expensive migraine medications with troublesome side effects, you can try an alternative that’s actually been looked at for some time, although doctors rarely prescribe it.

That’s because a review of research studies has concluded that this inexpensive and easily available remedy could be the key to treatment and prevention for many migraine sufferers…

High-dose aspirin stops migraines from getting worse

The Migraine Research Foundation tells us that 12 percent of the U.S. population suffers from migraines, including ten percent of children.

And, stroke risk is doubled for at least a quarter of migraine sufferers.

So there’s every reason to seek out a safe, affordable, practical treatment for these debilitating headaches.

Just this month, researchers at Florida Atlantic University’s Schmidt College of Medicine published a review of research, suggesting that high-dose aspirin (900 to 1300 mg) taken at the onset of migraine symptoms can effectively and safely keep those symptoms from progressing.

The review presented findings from the acute treatment (at the onset of symptoms) of 4,222 patients.

In addition, some of the trials reviewed in the study support the use of low-dose aspirin (81 to 325 mg) given daily as a safe and effective treatment for the prevention of recurrent migraines.

“Our review supports the use of high-dose aspirin to treat acute migraine as well as low dose daily aspirin to prevent recurrent attacks.” Says Dr. Charles H. Hennekens, a study author and senior academic advisor at the Schmidt College of Medicine.

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Migraine medications can be confusing, have unwanted side effects

“…the relatively favorable side effect profile of aspirin and extremely low costs compared with other prescription drug therapies may provide additional clinical options for primary care providers treating acute as well as recurrent migraine headaches,” says Dr. Hennekens.

In other words, doctors should be considering aspirin as a treatment, especially when a lack of insurance and high co-pays make migraine drugs impractical, or when patients have concerns about side effects.

Also, migraine meds can be downright confusing. And functioning with the side effects can be difficult.

The website drugs.com lists no fewer than 64 medications for migraine, many in the same family of medications, but with very different side effects.

Some side effects of migraine medications include sleepiness and fatigue, racing heartbeat, nausea, difficulty thinking, dizziness, muscle weakness, and chest pressure.

How to deal with migraines naturally

If you’ve been diagnosed with migraines, and you don’t want to take medication (or as adjuncts to your medication), there are some natural solutions that can help.

Meditation. Research has shown that when chronic migraine sufferers meditated for 20 minutes per day, both the frequency of their migraines and the amount of medication they used to treat them were significantly less.

Magnesium. Magnesium plays an important role in balancing neurotransmitters in the body. So, it stands to reason that the right dose of magnesium can reduce migraine frequency by almost half!

Avoid contact with BPA. Bisphenol A is an endocrine disruptor found in plastic bottles and, believe it or not, in cash register receipts! BPA is thought to be a migraine trigger.

What if I think I’m having migraines?

You get frequent headaches. They sometimes prevent you from doing the things you need to do in a day, or from spending time with family and friends. But how do you know if it’s a migraine you’re experiencing?

Migraines stop you in your tracks with often unrelenting pain. Migraines can also come with visual disturbances, dizziness, nausea, vomiting, and extreme sensitivity to sound, light, touch, and smell, or with a combination of these symptoms.

Since migraines are a neurological condition, your doctor may refer you to a neurologist for diagnosis if they think you may be having migraines.

There are some key differences between headaches, even bad ones, and migraines:

• People with migraines may experience recurring symptoms that doctors call episodes or attacks.
• A migraine usually occurs on one side of the head.
• Migraines are often preceded by two distinct “warning” phases:
  • -The premonitory phase (non-painful symptoms like frequent yawning, stiff neck and food cravings) which can occur hours or even days before a migraine arrives
  • -The aura phase – sensory and/or motor disturbances that occur just before or during the headache. These can include blurred vision, blind spots, slurred speech, and having trouble thinking clearly.

Bottom line: If you have frequent headaches that interrupt your daily life, check with your doctor. If it’s migraines you’re suffering from, and nothing else seems to work, ask him if aspirin could be the answer for you.

Sources:

1. Migraine headaches? Consider aspirin for treatment and prevention — EurekAlert
2. Everything You Want to Know About Migraine — Healthline
3. Migraine Facts — Migraine Research Foundation
4. Migraine Drugs’ Effects Scare Many Away — WebMD
5. What is the difference between a headache and a migraine? — Medical News Today

The post Is aspirin the simple answer to migraine? appeared first on Easy Health Options®.

Not only is it that time of year when many of us are committing to positive lifestyle changes and goals, with winter in full swing, it’s also the time of year when a perfect storm of circumstances can increase your risk for a heart attack.

So, with that in mind, I’ve put together a list of four nutrients you can supplement on a daily basis that are scientifically proven to be heart-protective and can put your mind at ease while your heart keeps ticking away.

4 nutrients that show your heart big-time love

1. CoQ10

When it comes to heart-healthy supplements, Coenzyme Q10 or CoQ10 easily tops the list.

Not only does CoQ10 help to provide the energy your hard-working heart cells need to function optimally, but it also serves as a powerful antioxidant to guard against the free radicals and oxidative damage that can cause inflammation in your blood vessels.

And, while CoQ10 occurs naturally in the cells of your body, by the time you hit your 20s, your levels can start dropping.

To make matters worse, several common medications push those levels down even further, including statins, diuretics, anti-depressants, and even some diabetes and heart medications.

This means that if you want to keep your heart strong, you should consider high-quality CoQ10 supplements.

2. Magnesium

A detailed review of scientific studies dating as far back as 1937 found that the best predictor of heart disease is low levels of magnesium.

In fact, magnesium deficiency has been linked to:

• High blood pressure
• Cholesterol issues
• Hardening of the arteries
• Plaque buildup in the arteries

This means that taking magnesium supplements could help you not only avoid all of these issues but enhance your overall heart health.

The most common magnesium supplement for cardiovascular health is magnesium taurate, a chelated form of magnesium that’s attached to taurine.

3. Nattokinase

While you might be familiar with the first two supplements we’ve talked about, most people have never even heard of nattokinase. Yet, it’s extremely important when it comes to your heart health.

You see, as you get older, your blood starts to thicken and your circulation begins to slow down, making your heart pump harder and harder. This happens because your body can no longer produce the levels of an enzyme known as plasmin that you need to dissolve clots in your blood vessels.

Luckily, nattokinase (an enzyme made from fermented soybeans) works in the same manner as plasmin, helping your body naturally dissolve those clots to allow your blood to flow smoothly.

In fact, more than 17 scientific studies have proven that nattokinase helps to optimize circulation.

4. Garlic

If you haven’t jumped on the garlic bandwagon to improve your heart health, now is the time since it’s been shown to work in two very important ways.

First, studies have shown that garlic can help you better control your blood pressure when you get an amount equal to about four cloves per day.

And second, garlic has been shown to help reduce LDL or “bad cholesterol” by 10 – 15 percent.

Sources:

1. Low Magnesium Linked To Heart Disease — Medical News Today
2. The best magnesium supplement — Chicago Tribune
3. Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension — Pakistan Journal of Pharmaceutical Sciences
4. Aged garlic extract lowers blood pressure in patients with treated but uncontrolled hypertension: a randomised controlled trial — Maturitas
5. Garlic supplementation prevents oxidative DNA damage in essential hypertension — Molecular and Cellular Biochemistry
6. Garlic for treating hypercholesterolemia. A meta-analysis of randomized clinical trials — Annals of Internal Medicine
7. Lipid-lowering effects of time-released garlic powder tablets in double-blinded placebo-controlled randomized study — Journal of Atherosclerosis and Thrombosis
8. Garlic as a lipid lowering agent–a meta-analysis — Journal of the Royal College of Physicians of London

The post 4 supplements to protect your heart health this winter (and beyond) appeared first on Easy Health Options®.

It can also lead to dementia, vision loss, bone loss, and kidney disease. That’s why it’s so important to take steps to lower blood pressure and keep it in a healthy range.

Medication can help, but simple changes to your diet can actually address the underlying causes of hypertension. That way you may be able to reduce your need for medication if you’re already on it — and maybe avoid it altogether if your numbers are just starting to creep up.

Considering that blood pressure medications have really come under fire by the FDA lately due to contamination with a known human carcinogen, there’s no better time to start lowering your blood pressure numbers naturally than now…

Increase your antioxidants and fiber

You see, blood pressure is determined by both the volume of blood your heart pumps, and the amount of resistance your arteries put up against that blood flow. A high volume of blood plus narrow, inflexible arteries, increases blood pressure numbers.

Cells in your arteries produce nitric oxide, which widens them so blood can flow through easily. But a buildup of free radicals — unstable molecules that disrupt healthy cells — stops this process. Without nitric oxide, arteries narrow and harden, increasing blood pressure.

Antioxidants from whole foods are your best defense against free radicals. Foods rich in nitrate help expand blood vessels. And studies show increasing fiber intake through cereals, grains and vegetables can reduce blood pressure.

To reduce hypertension, try adding these foods to your diet:

• Beans, peas, and lentils. They’re high in fiber and potassium, another heart-healthy nutrient
• Blueberries, which are high in antioxidants
• They have omega-3 fatty acids and antioxidants proven to reduce blood pressure
• Olive oil, with high levels of heart-healthy fats
• Pumpkin seeds (unsalted) and oil are high in fiber and magnesium
• Spinach, which is high in nitric oxide
• Beets are also high in nitric oxide
• Yogurt (unsweetened) has been shown to reduce blood pressure

Increasing the amount of these foods can help lower blood pressure. And, if you’re looking for a made-for-you blueprint on a diet to lower blood pressure, check out the DASH Diet.

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The DASH diet

“DASH” is an acronym for Dietary Approaches to Stop Hypertension. This diet is made up of 8 to 10 servings of fruits and vegetables a day, whole grains, beans, nuts, low-fat dairy, lean meat like poultry or seafood, and healthy fats. It limits foods like red meat, added sugars, and unhealthy fats.

The DASH Diet, which is rich in antioxidants and fiber — including many of the foods I mentioned earlier — as well as potassium, magnesium, and nitric oxide, has been clinically shown to lower blood pressure in as little as one month.

However, researchers noticed that blood pressure numbers improved even more when this healthy diet was combined with a reduction in sodium.

Lower sodium intake

Too much salt can constrict blood vessels and increase blood volume, which, as noted above, is the exact cause of hypertension. Aim to keep your intake at 2,000 mg or less per day.

Reducing sodium intake means more than skipping the salt shaker. Even if you don’t salt your food, it’s likely you’re getting too much sodium because it’s hidden in just about every processed and packaged food product on the market — even those we think are healthy.

The American Heart Association has even created a list of foods with the highest amount of sodium, called “The Salty Six.” These are:

1. Breads and rolls
2. Pizza
3. Sandwiches
4. Cold cuts and cured meats
5. Packaged soups
6. Burritos and tacos

Try to avoid these foods, or opt for low-sodium versions wherever possible.

So, there are two simple things you can do to naturally lower your blood pressure and attack the root causes of the problem…

By following a healthy diet of whole foods rich in antioxidants and other nutrients, and reducing your sodium intake, you can lower your blood pressure (and your risk of heart attack, stroke, and kidney disease) and hopefully reduce your need for medication — with your doctor’s approval.

Sources:

1. High blood pressure (hypertension) — Mayo Clinic
2. Exploration of the Association between Dietary Fiber Intake and Hypertension among U.S. Adults Using 2017 American College of Cardiology/American Heart Association Blood Pressure Guidelines: NHANES 2007⁻2014 — JAMA Internal Medicine
3. Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials — Journal of Nutrition
4. Regular Yogurt Intake and Risk of Cardiovascular Disease Among Hypertensive Adults — American Journal of Hypertension
5. Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet — The New England Journal of Medicine
6. Salty Six Infographic — American Heart Association

The post Two of the simplest ways to lower blood pressure appeared first on Easy Health Options®.

It’s a bit of a “chicken-and-egg” scenario, actually.

It stands to reason that having heart disease, suffering a stroke, or having cancer could lead to feelings of depression and even to a diagnosis of major depression.

On the other hand, research has also discovered a connection in the other direction, where people who suffer from depression are more likely to also suffer certain physical disorders.

As researchers continue teasing apart the various connections in both directions, it’s helping doctors realize that there’s more to their patient than just their depression or just their physical symptoms. It’s often a package deal, and both risks need to be looked at.

Let’s look at some of the research around this body-brain connection.

How inflammation is connected to depression

A recent study by researchers at the University of Queensland in Australia found that women who experience depression have an increased risk of developing multiple chronic diseases, such as diabetes and hypertension.

The Australian Longitudinal Study on Women’s Health followed 7,407 women aged 45–50, for twenty years, from 1996 to 2016, taking data on any depressive symptoms and chronic physical conditions every three years.

At the start of the study, none of the women had either a diagnosis of a chronic health condition or of any depressive symptoms.

But, as the years progressed, 43.2 percent of the women experienced elevated symptoms of depression, and just under half reported being diagnosed with or taking treatment for the condition.

The same women were also almost two and a half times more likely to suffer from several chronic conditions as compared to women without depressive symptoms.

But here’s the really interesting thing:

Women from the depressed group were almost twice as likely (1.8 times more likely) to have had multiple chronic health conditions before they first experienced depression.

For lead researcher Xiaolin Xu, a Ph.D. scholar at the University’s School of Public Health, this suggests that depression and chronic diseases share a similar genetic or biological pathway.

In other words, there’s a common factor behind them both. And that factor appears to be inflammation, the same culprit that leads us to metabolic syndrome, characterized by hypertension, diabetes, and obesity.

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Obesity: A chemical pathway to depression?

Research at Methodist Hospital in Houston has untangled a bit of the web that connects obesity and inflammation with chronic disease and depression.

Feeding a high-calorie diet to mice caused their cells to make major histocompatibility complex, a group of proteins that helps the immune system fight off viruses and bacteria.

Apparently, fat cells send out “distress signals,” acting as if they are under attack by pathogens.

It was a surprise to researchers that fat cells could actually set off an inflammatory response on their own.

And, since inflammation is also associated with depression, you can begin to see how obesity and other conditions related to metabolic syndrome may set off depressive symptoms.

The relationship among these factors needs more exploring, but one thing is clear: inflammation is bad for both our physical and mental health.

How to prevent chronic inflammation

We’ve talked to you frequently about the scourge of inflammation, and how it wreaks havoc on your body. Now, you have even more reason to work to prevent it, since it can affect your mental health as well.

Your diet is probably the most effective way to control what Dr. Mark Wiley calls the “inflammation abomination.”

Give up the ultra-processed foods that are full of sugar and fat, and replace them with natural foods that contain inflammation-fighting nutrients. Foods like:

• Blueberries
• Peppers
• Kale
• Broccoli
• Peppers
• Spinach
• Cranberries
• Sweet potatoes
• Yogurt and other fermented foods

And, for inflammation-fighting supplements that block metabolic syndrome, you can’t beat magnesium and fish oil for turning fast storage cells into fat burning cells.

Sources:

1. Depression sufferers at risk of multiple chronic diseases — University of Queensland
2. Depression and associated physical diseases and symptoms — Dialogues in Clinical Neuroscience
3. Inflammation and Treatment Resistance in Major Depression: The Perfect Storm — Psychiatric Times
4. Obesity makes fat cells act like they’re infected — Methodist Hospital, Houston

The post The common (and controllable) symptom that links disease and depression appeared first on Easy Health Options®.

I’m guessing you’re reaching for the sky right now. Z-packs are effective for a variety of common issues. That means, whether it was for pneumonia, pink eye, a sinus infection, strep throat or something else, most of us have taken them at least once.

What exactly is this mysterious Z-pack that cures us of our everyday bacterial ailments?

A Z-pack is just a cutsie name for the antibiotic azithromycin (aka Zithromax or Zmax). The typical Z-pack contains six azithromycin pills.

Now, there’s probably been a point sometime in your life where you took a Z-pack from your doctor without second guessing it. Maybe your throat was ablaze with strep bacteria. Or your eye matched the pink paint in your six-year-old daughter’s room. During those moments, a Z-pack feels like a life-saver. Unfortunately, this common antibiotic can also be a life-ender…

This may have flown under your radar (it flew under mine), but in 2013, the FDA issued a warning that azithromycin can cause abnormal — and potentially deadly — changes to your heart rhythm.

The scary truth about Z-packs

In 2013, the FDA issued an alarming warning about the antibiotic used in Z-packs…

They said that this common antibiotic can change your heart’s electrical activity, which could lead to a fatal heart rhythm. What clued them into the questionable safety of the sacred Z-pack?

Related: 7 things you need to know before taking antibiotics (slideshow)

A 2012 study published in the New England Journal of Medicine found that for every 1 million people taking azithromycin for five days (instead of another antibiotic for 10 days), 47 more people died from heart issues. That means more people died from taking azithromycin for a shorter period.

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Now, the heart risk associated with azithromycin is not sky high, but it’s still noteworthy. It got the FDA’s attention, after all… and that’s not always easy to do. Most of us, however, can take a Z-pack from time to time without harming our heart.

That said, certain people are more at risk for heart issues when taking a Z-pack. People who should probably steer clear of Z-packs include those with:

• Long QT syndrome (a heart rhythm disorder)
• Low blood levels of potassium or magnesium
• A slower than normal heart rate
• Abnormal heart rhythms or arrhythmias

Asking for alternatives

So, what should you do next time your doctor tries to write you a script for a Z-pack… especially if you fall into one of the categories mentioned above?

Well, hopefully, your doctor will already be aware of the heart risks associated with Z-packs and will prescribe you something else. If not, mention the risks to him or her and request something else.

An alternative that’s less risky from a heart-health perspective is amoxicillin. But watch out for levofloxacin (Levaquin)… that one is about as dangerous as azithromycin.

And, of course, make sure you’re taking antibiotics for an actual bacterial infection. A lot of people ask their doctors for a Z-pack when they have a cold (and their doctors comply!) But a Z-pack won’t do a dang thing for a viral infection like a cold. Plus, it may upset your stomach. And for an unlucky few, it may even harm your heart.

Sources:

1. FDA warns azithromycin “Z-pack” antibiotics could lead to deadly heart rhythms for some — CBS News
2. Azithromycin and the Risk of Cardiovascular Death — The New England Journal of Medicine
3. Zithromax Z-Pak — Drugs.com
4. Can you take a Z pack for a cold? — Medical News Today

The post The common antibiotic that puts you at risk for a fatal heart rhythm appeared first on Easy Health Options®.

Andrew’s strange symptoms began with dizziness, “brain fog,” a racing heart, and feeling cold all the time, and progressed to anxiety and depression. His dizziness left him unable to drive or even to walk any distance.

Andrew saw three doctors and was diagnosed with both an inner ear disorder and migraines before he found out what was really causing his symptoms.

It was an easy fix. Within two days, all Andrew’s symptoms were gone, and he felt like himself for the first time in months.

Miracle cure? Nope. Andrew was actually deficient in a crucial mineral. Once he started supplementing and eating the right foods, his health returned to normal.

So, what is this mineral that, when it’s missing, can wreak this kind of havoc with your health?

The invisible deficiency

While a magnesium deficiency manifests symptoms and can lead to dire health consequences, it can be very hard to detect.

Routine blood tests don’t often look for levels of magnesium. And, even when they do, it’s not a foolproof test. That’s because most of your magnesium is stored in your bones, not your blood.

If you are generally healthy, you could have a magnesium deficiency but not have any symptoms.

The kidneys control the amount of magnesium your body excretes, leaving you just enough to remain asymptomatic, but still having insufficient stores of the mineral.

People with gastrointestinal disease and diabetes are more prone to magnesium deficiency.

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Older adults are more at risk

For several reasons, the older we get, the more likely we are to be magnesium deficient.

Older adults often take multiple medications, many of which interfere with the absorption of magnesium. And, as we get older, our gut absorbs magnesium less efficiently, while our kidneys excrete more of it.

Not surprisingly, then, a lack of magnesium is associated with diseases that often show up as we age.

Type 2 diabetes. Magnesium plays an important role in glucose metabolism, so it makes sense that a deficiency could lead to diabetes.

However, this is also a bit of a case of “chicken-and-egg.” Low magnesium can lead to diabetes, but having type 2 diabetes is also a risk factor for this deficiency. High levels of glucose in the kidneys can cause the body to release more magnesium.

Osteoporosis. Magnesium deficiency appears to affect the bones in two ways. It weakens bones by lowering total bone mineral density, and also affects the secretion of parathyroid hormone, which regulates calcium and its release from your bones into your bloodstream.

Heart disease. Ample research points to the role of magnesium deficiency in heart disease.

For example, data from the long-term Framingham Heart Study showed a correlation between low magnesium intake and atherosclerosis (hardened arteries) in people with no prior heart trouble.

And, even a minor deficiency in magnesium can cause hardened arteries and arrhythmia (irregular heartbeat).

Other things that lower magnesium

Other factors can deplete magnesium, including:

• Eating a lot of refined sugar
• Alcoholism
• Unrelenting stress

Fortunatley, many of these issues can be controlled.

In addition, if you have intestinal conditions such as Crohn’s disease or colitis, know that these could hinder your body’s absorption of magnesium.

How to get enough magnesium

The good news is that magnesium is easy to come by in the foods we eat.

Here’s a partial list of magnesium-rich foods to keep in your diet:

• Greens: spinach, Swiss chard, beet greens, and turnip greens
• Pumpkin seeds
• Summer squash
• Kelp
• Dark chocolate
• Brown rice
• Oysters, sardines, and scallops
• Almonds
• avocados

Eating organic produce helps, too. A lot of commercial produce is grown in soil depleted of minerals like magnesium.

Bathing in Epsom salts (magnesium sulfate), is a safe and relaxing way to increase your magnesium intake. The mineral is absorbed right through your skin.

If you are going to take a magnesium supplement, read the label and choose the right form. Magnesium citrate, orotate, glycinate, malate, taurate, aspartate, or arginate are most easily absorbed by the body.

And finally, make sure you also get enough of Vitamins D3, B6, and E, as well as thiamine and selenium. All of these support your body’s use of magnesium.

Sources:

1. The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes — Diabetes Care
2. How I Learned The (Life-Changing) Importance Of Magnesium — My Magnesium Deficiency
3. Magnesium — Health Professional Fact Sheet — National Institutes of Health | Office of Dietary Supplements
4. Micronutrient intakes and potential inadequacies of community-dwelling older adults: a systematic review — British Journal of Nutrition
5. What to know about magnesium deficiency — Medical News Today

The post Magnesium deficiency: Symptoms, causes and cures for the silent crisis appeared first on Easy Health Options®.

They are the “chemical messengers” that make things happen.

They each have their function: controlling your body temperature, your moods, your sex drive, your sleep patterns, and your immunity against disease.

Most people think of insulin as the hormone associated with diabetes.

But what many people don’t understand is that by keeping insulin functioning properly in the body, and preventing or controlling diabetes, you’re also preventing a “chain reaction” of other conditions and diseases that are just as deadly.

I’ve already told you about recent research showing that Alzheimer’s disease may be nothing more than late-stage type 2 diabetes.

And we also know that elevated blood sugar can contribute to cancer.

But insulin is the driving force behind causing, or preventing, a syndrome — or cluster of conditions — that may be the deadliest of them all…

It all starts with insulin

Also known as insulin resistance syndrome, metabolic syndrome is the start of that deadly chain reaction that sets you on the road to heart disease and stroke, cancer, even Parkinson’s disease or Alzheimer’s.

Here’s how it works:

If your eating habits make you take in more sugar than your body needs, you end up with an excess amount of glucose.

Your body produces more and more insulin in an attempt to get the glucose out of your blood and into your cells, where it can be used.

As this pattern continues, you produce so much insulin that your body stops responding to it, and you are officially insulin resistant.

High blood pressure, high cholesterol, and obesity (especially before 50) follow, leading you down that deadly path of disease.

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Nature’s way to control blood sugar

Of course, you know there are ways to stop this pattern before it starts: eat a clean, whole-foods diet rich in fruits and vegetables, get regular exercise, watch your weight, and don’t smoke.

But what if you’re doing all those things, and you’re still not bringing your blood sugar under control as quickly as you or your doctor would like?

That’s where natural supplements can help.

Here are eight herbs, vitamins, and minerals that can help get your blood sugar under control.

Bitter melon. Also called wild cucumber, this Asian fruit has properties that act like insulin. It has been known to lower blood sugar levels almost as well as metformin.

Bitter melon is also rich in vitamins, minerals, and antioxidants. Because of its bitter taste, it is most easily used in tea or supplement form.

Cinnamon. Cinnamon can help reduce post-meal blood sugar. It also relaxes blood vessels and guards against inflammation.

Fenugreek. This herb is a traditional Asian diabetes remedy. A study by researchers in India, where diabetes is a major health problem, found that simply adding fenugreek seeds to the daily diet when paired with diet and exercise, controlled fasting blood glucose levels.

Vitamin D. There is a body of research to suggest that a vitamin D deficiency can be connected with greater risk of hyperglycemia (high blood sugar) in people with and without diabetes.

Vitamin K. There are two forms of this vitamin. K1 is commonly found in leafy greens, while K2 is found in fermented foods. It’s vitamin K2 that supports the pancreas (which produces insulin) and helps maintain insulin sensitivity.

B vitamins. Vitamins B1 (thiamine), B7 (biotin) and vitamin B12 are involved in glucose metabolism. A deficiency in any of these can impair the body’s ability to produce insulin.

Chromium. There has been a great deal of research on how chromium affects insulin. While the exact amount needed is not clear, it has been shown that one form, in particular, chromium picolinate, reduces insulin resistance and helps prevent diabetes and heart disease.

Magnesium. There is good evidence that magnesium supplements can keep insulin resistance from progressing to full-blown type 2 diabetes.

Finally, Dr. Michael Cutler offers more than a dozen additional supplements that can help you win the fight against diabetes.

Sources:

1. Hypoglycemic effect of bitter melon compared with metformin in newly diagnosed type 2 diabetes patients — Journal of Ethnopharmacology
2. The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance — Diabetes, Obesity and Metabolism
3. A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group, randomized single-blind trial — AYU (An International Quarterly Journal of Research in Ayurveda)
4. Effect of vitamin K2 on type 2 diabetes mellitus: A review — Diabetes Research and Clinical Practice
5. Magnesium and disturbances in carbohydrate metabolism — Diabetes, Obesity and Metabolism

The post 8+ natural ways to avoid the diabetes-heart disease trap appeared first on Easy Health Options®.

Do you ever find yourself overcome by food cravings so strong your willpower goes out the window?

Like when you’re on the road and all of a sudden you need something crunchy and salty. Or when you’re relaxing comfortably on your couch and you get this crazy urge to raid your cabinet for any chocolate you can find.

It’s like your stomach has a mind of its own. And it can be pretty darn inconvenient, especially when you’re trying to eat healthily.

But if you find yourself craving certain foods over and over again, it’s actually more than just inconvenient. It’s a sign of what’s really going on with your health…

The post Don’t ignore these 4 food cravings appeared first on Easy Health Options®.

How successful were you at keeping the weight off after you stopped?

Why would the Keto — or Paleo, or Atkins, or Cookie, or Grapefruit, or Cabbage Soup — diet be any different this time?

The key to losing weight and keeping it off — for good — is to make small sustainable changes in your usual eating pattern.  And finding realistic ways to incrementally incorporate more and more foods that promote health (and fewer foods that promote disease) into your nutrition plan.

One food that can promote both health and weight loss, happens to have recently earned the distinction of being named the world’s most nutritious food.

What could happen if you simply swapped out some junk food snacks or even cut down one meal portion a day, and substituted this healthy food? The sky’s the limit — and here’s why…

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The power of nutritional fitness

Diet is a four-letter word. But nutritional fitness… that’s about eating — the right foods.

In a recent analysis, scientists set out to define the world’s most nutritious foods based on a novel ranking system. They grouped foods together in various combinations that meet our daily nutrient requirements using the smallest number of foods possible. The foods that were included in the most combinations were ranked as having the most “nutritional fitness.”

What food came out on top?

Almonds. 

And here’s why…

1. Concentrated nutrition. One ounce of almonds contains 163 calories, 8.8 grams of MUFA (healthy monounsaturated fats like those found in olive oil), 3.4 grams of PUFA (polyunsaturated fats, like those heart-healthy omega 3s), 6 grams of protein, 39 mg of plant sterols and 3.5 grams of fiber. That’s a satisfying serving of heart-healthy, cholesterol-fighting nutrients from just a small handful of nuts.

2. A top food source of vitamin E.Per ounce, almonds deliver 37 percent of the recommended daily allowance (RDA) of vitamin E, making almonds one of the most abundant sources of this nutrient. The high vitamin E content is actually a big deal as studies have linked higher intakes of vitamin E intake FROM FOOD with lower rates of heart disease, cancer, and dementia. This is in contrast to getting your vitamin E from supplements, which has never been shown to improve outcomes.

3. Full of antioxidants. A raw almond’s brown skin is especially high in antioxidants and studies have shown reductions in biomarkers of oxidative stress with regular raw almond consumption. This means that almonds have a role to play in fighting inflammation and oxidation of LDL (bad) cholesterol. For LDL to deposit in our arteries, it has to be oxidized. Reducing LDL oxidation reduces the chance that any of it actually causes us harm.

4. High magnesium content. One ounce of almonds also gets you 20% of the RDA for magnesium, which can be important for blood sugar and pressure control.  Magnesium deficiency is common and increasing magnesium intake has been shown to improve insulin sensitivity and blood sugar levels. This has significant implications for people with metabolic syndrome, prediabetes, and type 2 diabetes.

Getting enough magnesium can also help with blood pressure control. Following a low sodium DASH diet, which is naturally high in magnesium, has been shown to be as effective as using medication to lower blood pressure readings.

5. Good for weight loss. Finally, nuts, in general, have been shown to help with weight loss. Although that seems counterintuitive (given that they’re a higher calorie, high-fat food), nuts are very satiating, leading to overall lower calorie consumption, especially when they’re the switch out for processed carbs.

All in all, almonds truly are a superfood.  Which is why you’ll find raw almonds in all Step One Foods products.

When you focus on health and not weight, the pounds take care of themselves. Without you having to waste time counting calories, or points, or grams of carbs. Or even knowing your blood type.

Sources:

1. The 10 most nutritious foods in the world, and how to incorporate them into your diet — Business Insider
2. Nuts — Linus Pauling Institute | Oregon State University
3. 9 Evidence-Based Health Benefits of Almonds — Healthline

The post 5 reasons almonds are the world’s most nutritious (and helpful) food appeared first on Easy Health Options®.

Companies like Coca-Cola, maker of soda, fruit punch, and “healthy” flavored water.

According to University Health News, which gathers information from many of the major medical universities in the country, we are consuming this addictive substance at the rate of 150 pounds per year, or 17 tablespoons each day.

In other words, many of us are eating our own weight each year in a substance that causes heart disease, diabetes, obesity, cancer, and fatty liver disease. And we’re doing it willingly.

As if this weren’t horrifying enough, a comprehensive review of research has now shown beyond a doubt that this poison is a direct cause of osteoporosis, which the World Health Organization says is more of a health threat than either high blood pressure or breast cancer.

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Why we’re hooked on sugar

If you’re getting 25 percent or more of your daily calories from sugar, you’re a heart attack in the making.

So why do so many of us continue to eat so much sugar?

Well, for a long time, we were duped into thinking that dietary fat was Public Enemy #1 in terms of causing heart attacks, liver disease, and other health problems when the truth was that the sweetener was the real enemy.

During the 1950s, the sugar lobby paid scientists to produce research favoring sugar as a healthy addition to your diet.

Since then, dozens of studies have proven that even a moderate amount of dietary sugar leads to heart, liver and kidney disease, as well as depression and, of course, diabetes.

But the sugar habit is hard to kick. Add to that the fact that this sweetener is hiding in “healthy” foods like bread, yogurt, ketchup, dried fruit, and salad dressing, and it seems almost impossible to escape.

We’d better try, though, because now there’s even more evidence of its harm.

“Blaming the wrong crystal”

In June, two doctors from St. Luke’s Mid America Heart Institute in Kansas City, Missouri, published a comprehensive review of research that compared the roles of salt and sugar in the development of osteoporosis.

Their conclusion: “We’ve been blaming the wrong crystal.”

Until now, medical wisdom has focused on excess sodium as a cause of osteoporosis but has not looked closely at how sugar might play a role.

It’s true that if sodium intake becomes too high, the body gets rid of it through the urine, taking calcium with it.

But sodium is a necessary element for many bodily functions, while sugar is not, and can only have negative effects on the body.

The balance between calcium and magnesium is a major factor in preventing osteoporosis. And sodium, if not overdone, actually helps maintain that balance.

One study showed that people with hyponatremia, or low salt levels, are four times more likely to suffer a fracture from a fall.

Also, low sodium levels make it difficult for the body to absorb vitamin C, which can lead to weak bones.

How sugar destroys your bones

The St. Luke’s study outlined exactly how eating sugar sets you on the road to osteoporosis.

• It makes the body excrete more calcium and magnesium, instead of storing these minerals in the bones
• It lowers vitamin D levels, which prevents calcium absorption
• It interferes with the work of osteoblasts (bone-building cells)
• It boosts the production of the stress hormone cortisol, a “double whammy” that impairs calcium absorption and slows down osteoblasts.

How to avoid the sugar trap

Dr. Michael Cutler tells you why you need to watch out for high fructose corn syrup, and where to find healthy alternatives to this sweetener, such as Manuka honey (it’s also a prebiotic that promotes a healthy gut).

And here we provide a visual explanation of the ways in which sugar harms your body, as well as links to several articles telling you more about healthy alternatives.

Also, be aware of the many “code names” for sugar on your product labels:

• Barley malt
• Corn syrup
• Dextrose
• Maltodextrin

Sources:

1. Why sugar consumption will increase your risk of osteoporosis — naturalhealth365.com
2. Not Salt But Sugar As Aetiological In Osteoporosis: A Review — Missouri Medicine
3. Why Is Sugar Bad for You? — University Health News
4. 50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat — NPR
5. Osteoclast response to low extracellular sodium and the mechanism of hyponatremia-induced bone loss — The Journal of Biological Chemistry
6. How Stress Can Cause Bone Loss — Best Body Physio & Pilates Perth

The post How sugar gives you osteoporosis appeared first on Easy Health Options®.

When it comes to vitamin D, most people tend to slip into deficiency. About 42 percent of Americans are deficient in vitamin D. Whereas, vitamin D toxicity is relatively rare (you’d have to take 60,000 IUs daily for months to get too much).

Still, with so many people playing with their vitamin D levels nowadays (getting tests, taking supplements, etc.), wouldn’t it be nice to have a vitamin D “insurance policy” that protects you from getting too little or too much?

Luckily, you already have one — magnesium.

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Magnesium keeps your vitamin D levels just right

Not that long ago, I wrote about how your body needs magnesium to metabolize vitamin D. You can take all the vitamin D you want, but if you don’t have enough magnesium, you’ll still be deficient.

That’s one way magnesium optimizes your vitamin levels. But it’s not the only way…

A new study shows that magnesium protects you from getting too much vitamin D too. Researchers from Vanderbilt University Medical Center found that it regulates vitamin D levels, raising it in people with low levels and lowering it in people with high levels.

Pretty handy, huh?

That means magnesium also helps prevent conditions associated with getting too little or too much vitamin D, like vitamin D toxicity, autoimmune diseases, diabetes, cancer, and heart disease.

Here’s the problem…

Just like vitamin D deficiency, magnesium deficiency is rampant in the U.S. Roughly 80 percent of the population does not get the recommended daily allowance. And a lot of people are completely unaware they’re not getting enough.

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Maximizing your magnesium to optimize your vitamin D

How do you know if you’re getting enough to support healthy vitamin D levels?

Well, the recommended daily allowance for magnesium is 420 mg for men and 320 mg for women. You can start keeping track of how much you’re getting daily by reading food labels and researching the magnesium content of whole foods.

If you track your magnesium intake for a few weeks and find that you’re not getting enough, it’s time to up your intake.

Now, you don’t need to take a supplement to get more. There are plenty of foods that can provide you with lots of healthy, easily-absorbed magnesium. Here are some magnesium-rich foods you can add to your diet to optimize your vitamin D levels:

• Salmon
• Avocado
• Almonds
• Bananas
• Beans
• Broccoli
• Cashews
• Egg yolk
• Fish oil
• Flaxseed
• Dark leafy greens
• Milk
• Mushrooms
• Oatmeal
• Pumpkin seeds
• Sesame seeds
• Soybeans (organic)
• Sunflower seeds
• Sweet corn
• Tofu
• Whole grains
• Dark chocolate

Sources:

1. Study shows magnesium optimizes vitamin D status — MedicalXpress
2. Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial — American Journal of Clinical Nutrition
3. Prevalence and correlates of vitamin D deficiency in US adults — Nutrition Research
4. What is vitamin D toxicity, and should I worry about it since I take supplements? — Mayo Clinic

The post The mineral that helps you master your vitamin D levels appeared first on Easy Health Options®.

Did you know, for example, that magnesium deficiency increases your risk of type 2 diabetes and cardiovascular disease?

Or that vitamin E deficiency makes you more likely to get Alzheimer’s disease?

The scary thing is, a lot of Americans aren’t eating enough of these essential nutrients. especially older Americans.

The typical American diet provides less than the recommended dosage of both micronutrients. Plus, older adults tend to eat even less of these nutrients than younger adults, and they have other risk factors for deficiency, like:

• Worse nutrient absorption
• Faster nutrient excretion through urine
• Medications that contribute to nutrient depletion

So, what should you do to make sure you’re getting enough of these disease-fighting nutrients?

You might think supplements are the solution. But not necessarily. Food is always the best source of the nutrients your body needs. It provides nutrients that are easier for your body to absorb. Plus, getting your nutrients from food reduces the risk of overdoing any one nutrient (which has its own set of disease risks and side effects).

Fortunately, there’s one tasty food that can give you a healthy dose of vitamin E and magnesium…

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Hazelnuts: the nuttiest way to get your nutrients

A new study from researchers at Oregon State University found that a single food can help older adults raise their vitamin E and magnesium levels — the hazelnut.

The study included 32 people ages 55 and older who ate about 57 grams of hazelnuts per day for 16 weeks. After the four-month period was up, researchers found that study participants had successfully raised their vitamin E and magnesium levels.

Researchers checked magnesium levels through blood tests but vitamin E through urine tests. Why?

Because it’s hard to get an accurate reading of vitamin E levels through blood in older adults. They tend to have high cholesterol, which causes vitamin E (also known as alpha-tocopherol) to stay in the blood. This makes it seem like older adults are getting more vitamin E than they really are.

Checking vitamin E levels through the presence of a metabolite in urine gives a better picture of how much vitamin E older adults are really getting (something that’s good to know in case you ever get tested for vitamin E deficiency).

All in all, this study offers a safe, simple solution to a common problem — micronutrient deficiencies that prevent you from living your best, healthiest life in your older years.

“The findings demonstrate the power of adding hazelnuts to your diet, of just changing one thing. Vitamin E and magnesium are two of the most under-consumed micronutrients in the U.S. population, and there’s much more to hazelnuts than what we analyzed here. They’re also a great source of healthy fats, copper, and B6. People don’t like taking multivitamins, but hazelnuts represent a multivitamin in a natural form,” said Maret Traber, the study’s corresponding author and a professor in the OSU College of Public Health and Human Science.

Hooray for the healthy hazelnut!

In the study, researchers had older adults eat 57 grams of hazelnuts per day. That’s roughly 2 ounces or one-third cup.

Adults are supposed to get about 15 mg of vitamin E per day and between 320 and 420 mg of magnesium (more if you’re male, less if you’re female). A one-ounce serving of hazelnuts gives you around 12 percent of your RDA for magnesium and 21 percent of your RDA for vitamin E.

If you’re not in the habit of including hazelnuts in your diet, there are plenty of ways to get your fill:

• Eat them plain. They’re delicious raw, roasted or toasted.
• Add them to yogurt.
• Put them in your oatmeal.
• Make homemade hazelnut muesli.
• Mix them in your salad.
• Put chopped hazelnuts on fruit for a healthy dessert.
• Try dark chocolate covered hazelnuts for a more decadent dessert.

Sources:

1. Hazelnuts improve older adults’ micronutrient levels — MedicalXpress
2. Daily Consumption of Oregon Hazelnuts Affects α-Tocopherol Status in Healthy Older Adults: A Pre-Post Intervention Study — Journal of Nutrition
3. Micronutrient deficiencies in the elderly – could ready meals be part of the solution? — Journal of Nutritional Science
4. Vitamin E: Fact Sheet for Consumers — National Institutes of Health
5. Magnesium: Fact Sheet for Health Professionals — National Institutes of Health
6. The nutty secret Italians use to look and feel great — Easy Health Options
7. Can You Eat Raw Hazelnuts? — SFGate

The post The nut that cracks two common nutrient deficiencies appeared first on Easy Health Options®.

At my annual physical last month, part of the routine was having my blood drawn and sent to the lab for the usual testing: cholesterol, iron, and levels of the medication I’m taking, to make sure it’s not accumulating in my liver (the med I’m taking is likely to do that).

But it got me thinking: if blood tests are such great diagnostic tools, why aren’t more being offered to me? I’m getting to the age where, well, things can happen to my health. Aren’t there tests that might give me some good information on how to head those things off?

Sure enough, I discovered there are quite a few other things my doctor could be looking at besides my iron and cholesterol levels. A few could actually save my life.

In fact, there are several simple blood tests you can request that will alert you to changes you should make to your diet that would slash your risk of heart attack and stroke…

The post 4 blood tests that could prevent heart disease and stroke appeared first on Easy Health Options®.

But, with all that said, I know that it’s still not enough to get all of the vitamins and minerals my body needs each day in order to be optimally healthy.

Yet, when you walk down the vitamin aisle at your local health store or your virtual vitamin aisle online, the choices can be overwhelming. There are so many supplements that can benefit your body in different ways that it can feel impossible to narrow it down to which ones you really need.

With that in mind here are the top six vitamins and minerals all women over 40 should be taking daily in order to stay healthy.

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#1 – Vitamin D

This is a biggie since it’s vital for brain function, hormone balance, bone health and to prevent mood disorders. So, if you’re not taking it already, today is the day to start.

Vitamin D is actually made by your body when it’s exposed to the sun but the simple fact is that with today’s lifestyle, most of us don’t get nearly enough sun exposure each day to be sufficient. That means that adding more vitamin D into your diet is absolutely necessary.

You can do it through foods – these include some dairy products, eggs and fatty fish, like sardines, tuna and mackerel. Or, you can take a D3 supplement.

#2 – Vitamin K

Vitamin K is the Vitamin D of 10 years ago. Although very few people have heard of it, it plays a big role in whether or not you stay healthy.

In fact, higher levels of Vitamin K2 have been linked to lower risk of coronary heart disease and calcification of the arteries that can lead to heart attacks and stroke.

Vitamin K is also vital to your bone health to prevent fractures as you age, essential for keeping your memory sharp as the years pass and even necessary for your body to metabolize that vitamin D we just talked about a moment ago.

#3 – Antioxidants

Antioxidants are responsible for getting rid of the free radicals from the environment that damage your body and lead to everything from wrinkles and sunspots to cancer.

And, the best antioxidants to take are vitamins A, C and E.

#4 – B Vitamins

After 40 one of the most common complaints is fatigue and the way to overcome it is through daily intake of B vitamins, especially B12.

Foods rich in B vitamins include milk, yogurt, fish, meat, and eggs. Or, you can take a supplement.

I personally like to take a sublingual B12 supplement since it bypasses the stomach to be absorbed directly into the bloodstream for a bigger energy boost.

#5 – Omega-3s

One of the biggest causes of chronic disease hands down is inflammation. In fact, everything from heart disease and cancer to Alzheimer’s and depression has been linked to inflammation. And, one of the best ways to overcome that inflammation is through the omega-3s from fish oil. (It can also be helpful in helping you lose a particular kind of fat!)

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#6 – Magnesium

Huge number of adults in the U.S. don’t get enough magnesium each day, and the numbers go up as your age goes up. What does that mean for you?

Headaches, insomnia, leg cramps, anxiety, digestive problems and more…

But, all of that can be prevented by taking a high-quality magnesium supplement and eating magnesium-rich foods, like green, leafy veggies, beans, nuts and seeds.

While you’ll probably be able to find the antioxidants A, C and E in a multivitamin, it’s likely you’ll need to purchase the other supplements separately in order to get enough of each nutrient to get the benefits you’re looking for from each.

And remember… while it may not be convenient to take so many supplements each day, it’s far better to take vitamins and minerals that are improving and preserving your health that to take prescription medications and suffer the side effects that come with them.

Sources:

1. Vitamin K and bone health — Nutrition
2. Health benefits and sources of vitamin K — Medical News Today
3. The inflammation theory of disease — EMBO Reports
4. Why You Should Pay Attention to Chronic Inflammation — Cleveland Clinic
5. Understanding Inflammation — Johns Hopkins University and Medicine
6. Dietary Magnesium Intake in a National Sample of U.S. Adults — The Journal of Nutrition

The post The top 6 vitamins and minerals all women over 40 should take appeared first on Easy Health Options®.

First: Being saddled with a lifelong pre-existing condition…

Second: Taking daily medication that doesn’t just cramp your style, it invites some side effects you’d probably rather do without, like diarrhea or constipation, lightheadedness and erection problems.

If you’re not ready to be diagnosed with hypertension under new lowered criteria, it makes sense to carefully review the many ways to maintain healthy blood pressure, including good lifestyle habits, a sensible diet and regular exercise.

You could also consider natural medicine.

There are many herbs and nutritional supplements shown to promote healthy blood pressure. But a few things you should consider…

They may not work as rapidly as prescription medicines — and if you are already on prescription blood pressure medication, it’s not a good idea to stop and transition to natural means without consulting a physician.

It’s also not a good idea to take meds in addition to natural treatments, as you could lower your blood pressure too much.

So, if you currently take blood pressure medications, an integrative physician would probably be your best source to transition to natural treatment options.

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But if you’re not on blood pressure medication, you can consider natural options like the ones I’ve outlined below…

Nutrient supplements and herbal treatments for hypertension

Using only nutrition, nutrient supplements and stress-reduction, it’s possible for some patients to achieve normalized blood pressure.

Here are the nutrient supplements that are useful to lower blood pressure:

• Fish oil (fish or omega 3 PUFAs) at 3-4 grams daily DHA with EPA daily reduces blood pressure on average by 8 mmHg systolic and 5 mmHg diastolic (8/5 mmHg); it also lowers heart rate 6 beats/minute and lowers endothelial inflammation.
• CoEnzymeQ10 has been shown in a meta-analysis of 12 studies (n=362) to lower blood pressure by 17/10 mmHg at modest doses of 60 mg twice daily and in another study, this modest dose reduced blood pressure by 26 mm Hg systolic on average of the 55 percent who responded to treatment.
• Green coffee extract contains chlorogenic acids, shown in a number of studies to significantly lower blood pressure. An average dose of 140mg daily lowered blood pressure 5.6 mmHg systolic and 3.9 mmHg diastolic.
• Polyphenols: Resveratrol, quercetin, flavonoids, red wine (6 oz. twice weekly), dealcoholized red wine, purple grape juice (independent of alcohol content), red grape polyphenolic extract, dark chocolate, and other plant-derived polyphenols have been shown to safely reduce endothelial inflammation, increase nitric oxide (a vasodilator), and thereby lower both blood pressure and cardiovascular disease. For example, concentrated pomegranate juice (contains polyphenols) 50ml daily lowered systolic blood pressure 5 percent in a 2-week study largely due to its ACE-inhibition (like the prescription ACE-inhibitors such as Lisinopril®) and by 12 percent in a year-long study in which it also significantly reduced atherosclerosis (IMT reduction by up to 30 percent).
• Soy isoflavones because they contain daidzein and genistein, they are known to lower blood pressure.
• Lycopene extract lowered blood pressure by 9/7 mmHg in a small study (30 study participants) for 8 weeks; when added to ACE-inhibitor, Calcium channel blocker or diuretic medication, lycopene lowered blood pressure by 10/5 mmHg.
• L-arginine (6 grams daily) significantly increases nitric oxide secretion which is a powerful vasodilator with endothelial anti-inflammatory effects, especially in salt-sensitive persons. A meta-analysis of 11 randomized double-blinded placebo-controlled trials (387 study participants) using 4 to 24 grams daily lowered pressure 5.39 mm Hg systolic and 2.66 mm Hg diastolic on average.
• L-carnitine (1 gram twice daily) lowers blood pressure and lowers insulin resistance, and has a maximal effect at 3 grams twice daily for the hypertensive diabetic person.
• Taurine has pronounced beneficial heart health effects including its blood pressure-lowering effect — best at 3 grams twice daily.
• R (alpha) lipoic acid lowers blood pressure and improves endothelial dysfunction through beneficial effects on nitric oxide (the vasodilator) and other mechanisms at the optimal dose of 100-200 mg daily.
• Hawthorne berry has ACE-inhibition effects (like the prescription ACE inhibitors such as Lisinopril®) and mildly reduces systemic vascular resistance.
• Green tea extract contains epigallocatechin gallate (EGCG) which has been shown to be anti-hypertensive.
• Other teas: Dandelion leaf tea is a mild diuretic and therefore can lower blood pressure; fresh ginger tea lowers blood pressure. Hibiscus tea helped lower blood pressure according to a few studies.
• Ginkgo biloba has ACE inhibition effects and improves endothelial dysfunction and has been found to lower blood pressure and slow heart rate, although not all studies agree.
• Garlic and onion extracts have been found to lower blood pressure and slow heart rate although not all studies agree.
• B vitamins: Take vitamin B complex and at least 200 mg of vitamin B1 (thiamin) daily. Why? Because niacin (vitamin B3 or nicotinic acid) 500 to 1,000 mg is a vasodilator and taken in an extended-release form will lower blood pressure and raise good cholesterol levels (HDL-C). Also, pyridoxine (vitamin B-6) stabilizes nitric oxide (a potent vasodilator) as do the other micronutrients vitamin C, vitamin D3, and vitamin E (gamma & delta tocopherols and tocotrienols). Pyridoxine also has calcium channel-blocking effects (like the prescription Calcium channel blockers Amlodipine® and Nifedipine®).
• Vitamin D3: make sure your blood levels are 50 ng/ml or higher (on blood test), which usually requires supplementation with 2,000-5,000 IU daily if you are low.
• Magnesium: low serum magnesium is linked to hypertension; magnesium intake (diet/supplementation) is associated with less hypertension.
• Potassium: a high potassium diet of 5,000 mg daily is recommended (unless you have kidney failure) for optimal heart health and blood pressure. Learn how to get this amount in your diet by reading more here.

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5.  Toft I, Bønaa KH, Ingebretsen OC, Nordøy A, Jenssen T. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. A randomized, controlled trial. — Ann Intern Med. 1995 Dec 15;123(12):911-8.
6.  Ueshima H, Stamler J, Elliott P, Chan Q, Brown IJ, Carnethon MR, Daviglus ML, He K, Moag-Stahlberg A, Rodriguez BL, Steffen LM, Van Horn L, Yarnell J, Zhou B; INTERMAP Research Group. Food omega-3 fatty acid intake of individuals (total, linolenic acid, long-chain) and their blood pressure: INTERMAP study. — Hypertension. 2007 Aug;50(2):313-9.
7.  Park Y, Oh SH, Rhee MY. Association between 24-hour ambulatory blood pressure and erythrocyte n-3 polyunsaturated fatty acids in Korean subjects with hypertension. — Nutr Res. 2010 Dec;30(12):807-14
8.  Rosenfeldt FL, Haas SJ, Krum H, Hadj A, Ng K, Leong JY, Watts GF. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. — J Hum Hypertens. 2007 Apr;21(4):297-306.
9.  Burke BE, Neuenschwander R, Olson RD. “Randomized, double-blind, placebo-controlled trial of coenzyme Q10 in isolated systolic hypertension.” — South Med J 2001;94(11):1112-1117.
10.  Watanabe T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. — Clin Exp Hypertens. 2006 Jul;28(5):439-49.
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12.  Yamaguchi T, Chikama A, Mori K, Watanabe T, Shioya Y, Katsuragi Y, Tokimitsu I. Hydroxyhydroquinone-free coffee: a double-blind, randomized controlled dose-response study of blood pressure. — Nutr Metab Cardiovasc Dis. 2008 Jul;18(6):408-14.
13.  Ochiai R, Chikama A, Kataoka K, Tokimitsu I, Maekawa Y, Ohishi M, Rakugi H, Mikami H. Effects of hydroxyhydroquinone-reduced coffee on vasoreactivity and blood pressure. — Hypertens Res. 2009 Nov;32(11):969-74.
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15.  Biala A, Tauriainen E, Siltanen A, Shi J, Merasto S, Louhelainen M, Martonen E, Finckenberg P, Muller DN, Mervaala E. Resveratrol induces mitochondrial biogenesis and ameliorates Ang II-induced cardiac remodeling in transgenic rats harboring human renin and angiotensinogen genes. — Blood Press. 2010 Jun;19(3):196-205.
16.  Chiva-Blanch G, Urpi-Sarda M, Ros E, Arranz S, Valderas-Martínez P, Casas R, Sacanella E, Llorach R, Lamuela-Raventos RM, Andres-Lacueva C, Estruch R. Dealcoholized red wine decreases systolic and diastolic blood pressure and increases plasma nitric oxide: short communication. — Circ Res. 2012 Sep 28;111(8):1065-8.
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18.  Lekakis J, Rallidis LS, Andreadou I, Vamvakou G, Kazantzoglou G, Magiatis P, Skaltsounis AL, Kremastinos DT. Polyphenolic compounds from red grapes acutely improve endothelial function in patients with coronary heart disease. — Eur J Cardiovasc Prev Rehabil. 2005 Dec;12(6):596-600.
19.  Grassi D, Lippi C, Necozione S, Desideri G, Ferri C. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. — Am J Clin Nutr. 2005 Mar;81(3):611-4.
20.  Taubert D, Roesen R, Schömig E. Effect of cocoa and tea intake on blood pressure: a meta-analysis. — Arch Intern Med. 2007 Apr 9;167(7):626-34.
21.  Kanti Bhooshan Pandey and Syed Ibrahim Rizvi. Plant polyphenols as dietary antioxidants in human health and disease. — Oxid Med Cell Longev. 2009 Nov-Dec; 2(5): 270–278.
22.  Layne J, Majkova Z, Smart EJ, Toborek M, Hennig B. Caveolae: a regulatory platform for nutritional modulation of inflammatory diseases. — J Nutr Biochem. 2011 Sep;22(9):807-11.
23.  Aviram M, Dornfeld L. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure. — Atherosclerosis. 2001 Sep;158(1):195-8.
24.  Aviram M, Rosenblat M, Gaitini D, Nitecki S, Hoffman A, Dornfeld L, Volkova N, Presser D, Attias J, Liker H, Hayek T. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. — Clin Nutr. 2004 Jun;23(3):423-33.
25.  Helena J. Teede, Barry P. McGrath, Lakmini DeSilva, Marja Cehun, Andriana Fassoulakis, Paul J. Nestel. Isoflavones Reduce Arterial Stiffness; A Placebo-Controlled Study in Men and Postmenopausal Women — Arteriosclerosis, Thrombosis, and Vascular Biology. 2003; 23: 1066-1071.
26.  Miguel Rivas, Ricardo P. Garay, Jesús F. Escanero, et al.  Soy Milk Lowers Blood Pressure in Men and Women with Mild to Moderate Essential Hypertension. — J. Nutr. July 1, 2002 vol. 132 no. 7 1900-1902.
27.  Engelhard YN, Gazer B, Paran E. Natural antioxidants from tomato extract reduce blood pressure in patients with grade-1 hypertension: a double-blind, placebo-controlled pilot study. — Am Heart J. 2006 Jan;151(1):100.
28.  Paran E, Novack V, Engelhard YN, Hazan-Halevy I. The effects of natural antioxidants from tomato extract in treated but uncontrolled hypertensive patients. — Cardiovasc Drugs Ther. 2009 Apr;23(2):145-51.
29.  Higashi Y, Oshima T, Ozono R, Watanabe M, Matsuura H, Kajiyama G. Effects of L-arginine infusion on renal hemodynamics in patients with mild essential hypertension. — Hypertension. 1995 Apr;25(4 Pt 2):898-902.
30.  Higashi Y, Oshima T, Watanabe M, Matsuura H, Kajiyama G. Renal response to L-arginine in salt-sensitive patients with essential hypertension. — Hypertension. 1996 Mar;27(3 Pt 2):643-8.
31.  Siani A, Pagano E, Iacone R, Iacoviello L, Scopacasa F, Strazzullo P. Blood pressure and metabolic changes during dietary L-arginine supplementation in humans. — Am J Hypertens. 2000 May;13(5 Pt 1):547-51.
32.  Campese VM, Amar M, Anjali C, Medhat T, Wurgaft A. Effect of L-arginine on systemic and renal haemodynamics in salt-sensitive patients with essential hypertension. — J Hum Hypertens. 1997 Aug;11(8):527-32.
33.  Dong JY, Qin LQ, Zhang Z, Zhao Y, Wang J, Arigoni F, Zhang W. Effect of oral L-arginine supplementation on blood pressure: a meta-analysis of randomized, double-blind, placebo-controlled trials. — Am Heart J. 2011 Dec;162(6):959-65.
34.  Ruggenenti P, Cattaneo D, Loriga G, Ledda F, Motterlini N, Gherardi G, Orisio S, Remuzzi G. Ameliorating hypertension and insulin resistance in subjects at increased cardiovascular risk: effects of acetyl-L-carnitine therapy. — Hypertension. 2009 Sep;54(3):567-74.
35.  Rajasekar P, Palanisamy N, Anuradha CV. Increase in nitric oxide and reductions in blood pressure, protein kinase C beta II and oxidative stress by L-carnitine: a study in the fructose-fed hypertensive rat. — Clin Exp Hypertens. 2007 Nov;29(8):517-30.
36.  Xu YJ, Arneja AS, Tappia PS, Dhalla NS. The potential health benefits of taurine in cardiovascular disease. — Exp Clin Cardiol. 2008 Summer;13(2):57-65.
37.  Yamori Y, Taguchi T, Hamada A, Kunimasa K, Mori H, Mori M. Taurine in health and diseases: consistent evidence from experimental and epidemiological studies. — J Biomed Sci. 2010 Aug 24;17 Suppl 1:S6.
38.  Vasdev S, Ford CA, Parai S, Longerich L, Gadag V. Dietary alpha-lipoic acid supplementation lowers blood pressure in spontaneously hypertensive rats. — J Hypertens. 2000 May;18(5):567-73.
39.  Schussler M, Holzl J, Fricke U. “Myocardial effects of flavonoids from Crataegus species.” — Arzneimittelforschung 1995 45(8):842-5.
40.  Bahorun, T. “Antioxidant activities of Crataegus monogyna extracts.” — Planta Medica 1994 60:323-8
41.  Busse W. “Standardized Crataegus extract clinical monograph.” — Q Rev Nat Med 1996 189-97.
42.  Yang YC, et al.The protective effect of habitual tea consumption on hypertension. &mdashl Arch Intern Med. 2004 Jul 26;164(14):1534-40.
43.  Chen ZY, Peng C, Jiao R, Wong YM, Yang N, Huang Y. Anti-hypertensive nutraceuticals and functional foods. — J Agric Food Chem. 2009 Jun 10;57(11):4485-99.
44.  McKay DL, Chen CY, Saltzman E, Blumberg JB. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. — J Nutr. 2010 Feb;140(2):298-303.
45.  Lower Blood Pressure Naturally With Hibiscus Tea — Mother Earth News
46.  Mansour SM, Bahgat AK, El-Khatib AS, Khayyal MT. Ginkgo biloba extract (EGb 761) normalizes hypertension in 2K, 1C hypertensive rats: role of antioxidant mechanisms, ACE inhibiting activity and improvement of endothelial dysfunction. — Phytomedicine. 2011 Jun 15;18(8-9):641-7.
47.  Brankovic S, Radenkovic M, Kitic D, Veljkovic S, Ivetic V, Pavlovic D, Miladinovic B. Comparison of the hypotensive and bradycardic activity of ginkgo, garlic, and onion extracts. — Clin Exp Hypertens. 2011;33(2):95-9.
48.  Victor Soukoulis, MD, PhD; Jamil B. Dihu, DO; et al. Micronutrient Deficiencies: An Unmet Need in Heart Failure. — J Am Coll Cardiol. 2009;54(18):1660-1673.
49.  Bays HE, Rader DJ. Does nicotinic acid (niacin) lower blood pressure? — Int J Clin Pract. 2009 January; 63(1): 151–159.
50.  Bays HE, Maccubbin D, Meehan AG, Kuznetsova O, Mitchel YB, Paolini JF. Blood pressure-lowering effects of extended-release niacin alone and extended-release niacin/laropiprant combination: a post hoc analysis of a 24-week, placebo-controlled trial in dyslipidemic patients. — Clin Ther. 2009 Jan;31(1):115-22.
51.  Dakshinamurti K, Dakshinamurti S. Blood pressure regulation and micronutrients. — Nutr Res Rev. 2001 Jun;14(1):3-44
52.  Dakshinamurti K, Lal KJ, Ganguly PK. Hypertension, calcium channel and pyridoxine (vitamin B6). — Mol Cell Biochem. 1998 Nov;188(1-2):137-48.
53.  Peacock JM, Folsom AR, Arnett DK, Eckfeldt JH, Szklo M. Relationship of serum and dietary magnesium to incident hypertension: the Atherosclerosis Risk in Communities (ARIC) Study. — Ann Epidemiol. 1999 Apr;9(3):159-65.
54.  Ascherio A, Rimm EB, Giovannucci EL, Colditz GA, Rosner B, Willett WC, Sacks F, Stampfer MJ.
55. A prospective study of nutritional factors and hypertension among US men. — Circulation. 1992 Nov;86(5):1475-84.
56. Personal notes taken from the American Academy of Anti-aging Medicine fellowship module II training, 2012.
57. Poorolajal J, Zeraati F, Soltanian AR, Sheikh V, Hooshmand E, Maleki A. Oral potassium supplementation for management of essential hypertension: A meta-analysis of randomized controlled trials. PLoS One. 2017 Apr 18;12(4):e0174967. eCollection 2017. PubMed PMID: 28419159; PubMed Central PMCID: PMC5395164.

The post 19 alternatives for naturally healthy blood pressure appeared first on Easy Health Options®.

It boils down to their amazing heart-protective nutrients.

But what if you’re a picky vegetable eater? No worries… here are some rules to follow when cruising the grocery isles to make sure you’re focusing on getting the best vegetables for your heart health…

1. Choose vegetables that are nitrate-rich

Dietary nitrate, which is found in many vegetables such as beets, green beans, arugula, cilantro, rhubarb, basil, cilantro, Swiss chard and oak leaf lettuce, is a source for the production of nitric oxide (which occurs in your body). Nitric oxide is a molecule that plays several critical roles in protecting heart health. For example, it:

• Helps relax and open up your blood vessels, which enhances blood flow and circulation
• Supports normal endothelial function. The endothelial cells are responsible for regulating the transport of materials of white blood cells into and out of the bloodstream
• Protects your mitochondria, which are organelles in your cells responsible for energy production

It’s been shown that vegetables that help you produce nitric oxide can reduce your risk of age-related atherosclerotic vascular disease and death from all causes. Other research shows that eating lots of vegetables can help prevent and treat prehypertension and hypertension while also protecting against heart attacks.

In addition to these vegetables, one fruit is known for helping with this molecule as well: watermelon. This popular summer time fruit contains an amino acid called L-citrulline, which is a trigger that starts the process of improved production of nitric oxide. Watermelon also is a source of an antioxidant called lycopene, which can significantly reduce the risk of stroke.

For example, a study followed men in their mid-40s to mid-50s for more than 12 years to identify the effect of lycopene on stroke risk. The authors found that participants who had the highest lycopene levels in their blood were 55 percent less likely to experience a stroke than those with the lowest levels.

2. Cruciferous vegetables should be in your fridge

Broccoli, cauliflower, cabbage, and other cruciferous vegetables are typically recognized for their anticancer properties, but they also provide heart-healthy benefits. For example, people who ate the most cruciferous vegetables (at least 3 servings daily) had healthier carotid arteries than those who consumed the fewest (2 servings or less), according to one study.

More specifically, people who ate the most cruciferous veggies had carotid arterial walls that were nearly 0.05 millimeters thinner than those who ate 2 servings or less. Because each 0.1 mm decrease in thickness is associated with a 10 to 18 percent reduced risk of stroke and heart attack, eating these vegetables seems to be rather significant. This association has not been found with other types of vegetables, according to the authors.

When you eat cruciferous vegetables you get a healthy dose of dietary fiber, calcium, potassium and vitamin K — all heart-helpful nutrients.

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3. Fermented vegetables act as a “heart antioxidant”

Perhaps the most common and popular fermented vegetable is sauerkraut, which provides lots of fiber and healthy bacteria (probiotics) that benefit the heart. For example, probiotic-rich sauerkraut can reduce inflammation, improve high blood pressure, lower triglyceride levels, maintain healthy cholesterol, and support gut health. Fermented cabbage also typically contains Lactobacillus plantarum, bacteria associated with boosting the activities of powerful antioxidants and ultimately aiding in detoxification.

Other fermented vegetables include:

• Yogurt
• Kefir
• Miso
• Tempeh
• Kimchi
• Any pickeled vegetables
• Kombucha

4. Magnesium-rich vegetables relax your arteries

The mineral magnesium is intimately involved with more than 300 different enzymes that play roles in numerous biochemical processes. One of those processes is the creation of adenosine triphosphate, molecules that are responsible for energy production as well as relaxing blood vessels and muscles, including heart muscle.

Getting sufficient amounts of magnesium-rich foods is an important step toward supporting and maintaining heart health. Foods rich in magnesium include:

• Dark green leafy vegetables (e.g., spinach, arugula, kale, collard greens, mustard greens, Swiss chard),
• Romaine lettuce
• Bok choy
• Broccoli
• Avocados
• Seeds
• Nuts
• Squash
• Berries
• Wild Alaskan salmon
• Coriander, chives, and parsley, among others

If you can’t get sufficient magnesium through food sources supplementation may be required.

5. Choose foods rich in quercetin 

Topping the list of vegetables rich in quercetin are onions. Quercetin is a phytonutrient that has been shown to right inflammation and enhance immune system function. Supplementation with quercetin has demonstrated an ability to improve type 2 diabetes, circulatory dysfunction and obesity, as well as reduce the risk of atherosclerosis.

It’s believed that the more pungent the onion, the more health benefits it will provide. Those benefits may include prevention and reduction of cardiovascular diseases, normalization of triglyceride and cholesterol levels, and anticlotting properties.

Other vegetables (and fruits that contain quercetin include:

• Apples and other citrus fruits
• Peppers
• Cherries
• Red wine
• Dark cherries
• Black and green tea
• Tomatoes

Generally, including more and varied vegetables in your diet is good for your heart health. Salads, steamed vegetables, and vegetable soups are good ways to include more veggies, as are smoothies. Avoid frying and breading vegetables or adding fatty sauces.

The post 5 powerhouse nutrients for your heart and where to get them appeared first on Easy Health Options®.

Imagine one day suddenly hearing a ringing sound… or hissing, clicking or roaring that seems to come from nowhere…

It might last only a short time… or it may start and seem like it’s never going to stop.

The pitch or volume of the sound may change, but it’s consistent — sometimes even interfering with sleep and concentration.

That’s a day in the life of someone with tinnitus — something that one in four older Americans are forced to deal with.

Most doctor’s will tell you it’s a result of age-related hearing loss, an ear injury and maybe even a symptom of a vascular disorder (especially if you hear a whooshing sound upon wakening that keeps time with your heart beat).

In rare cases it could be caused by a tumor or Ménière’s disease (a disorder of the inner ear).

Certain people are more prone to it, such as construction workers and musicians, and it’s the number one cause of disability among veterans.

For most of us, as we age, chances of experiencing tinnitus, either short-term or long-term, increases.

That’s about how much mainstream medicine can tell you about it… but they can’t tell you what to do about it.

In fact most tinnitus sufferers are told to go home and just learn to deal with it. But that’s not good enough. So, numerous supplements have hit the market that claim to help…

Because tinnitus is more common in people with some level of hearing loss, supplements that might help include vitamins and nutrients reported to support hearing health, like zinc, vitamin A, folate, magnesium and NAC (N-acetyl-cysteine), an antioxidant reported to help neutralize the free radicals that cause hearing damage in mice.

They seem to work for some but not all. Could the cure for tinnitus be as unique to each individual as the cause? It’s hard to say. But if you haven’t experienced it yet, there’s a habit you should take up that might help…

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A drink to avoid tinnitus and a mineral to dial it down

A study at Brigham and Women’s Hospital shows that certain drinks can reduce the risk of this often-times maddening hearing distraction.

According to research that tracked the incidence of tinnitus among 65,000 women taking part in the Nurses’ Health Study II, if you partake of caffeinated beverages like coffee or tea, you may be able to avoid tinnitus. The 18-year analysis found that women with the highest caffeine intake had the lowest rate of tinnitus.

“We observed a significant inverse association between caffeine intake and the incidence of tinnitus among these women,” says researcher Gary Curhan.

The scientists found that women who take in between 450 and 600 milligrams of caffeine daily (that’s about 4.5 eight-ounce cups of coffee) reduce their chances of tinnitus by about 15 percent when compared to women who consume less than 150 mg daily (about 1.5 cups of coffee). This reduction in risk is the same for women of all ages.

Related: It’s unanimous! Drinking coffee has big perks

“The reason behind this observed association is unclear,” says Curhan. “We know that caffeine stimulates the central nervous system, and previous research has demonstrated that caffeine has a direct effect on the inner ear in both bench science and animal studies.”

The researchers at Brigham and Women’s Hospital are planning further studies to understand why caffeine has this effect and how the drug affects the part of the nervous system linked to hearing.

But what about the guys? Hopefully drinking tea and coffee could also help men avoid tinnitus, but just in case, there’s another ace in the hole…

Matine Hamann, an associate professor in neurosciences at the University of Leicester has been involved with interesting research that shows a diet high in magnesium may help dial down the internal noise-making that results with tinnitus.

So, be sure to get your magnesium (it boosts your health in so many ways)… and drink your coffee or tea (go with green tea for extra health benefits), but be sure to cut off the caffeine in the early afternoon, or you’ll have another problem that makes it harder to sleep…

Try this instead: To help drift off to sleep during a tinnitus episode consider learning to fall asleep to music or by using a sound machine. Other research has found that real sound from an external source like a radio or a sound machine, can cancel out or dull the ringing, buzzing, humming or hissing of tinnitus enough that you can block it out and drift off the sleep.

The post Researched ways to fight that infernal ringing in your ears appeared first on Easy Health Options®.

So hopefully you’re getting out in the sun or taking a vitamin D supplement daily.

But even if you’re doing your due diligence where vitamin D’s concerned, there could be one thing standing in the way of optimum vitamin D levels and better health…

Low magnesium levels.

A new research review found that low magnesium levels are likely interfering with a lot of Americans’ vitamin D absorption. Why?

Your body can’t metabolize vitamin D if it doesn’t have enough magnesium. It just gets stored in your body and goes to waste.

So if you’re using vitamin D to manage your disease risk, it’s time to throw some magnesium into the mix pronto…

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The magnesium-vitamin D connection

A recent review of the available research on vitamin D and magnesium published in The Journal of the American Osteopathic Association estimates that as many as 50 percent of Americans have vitamin D stored in their body, because their magnesium levels aren’t high enough to metabolize it.

Why are so many Americans short on magnesium?

Researchers say it’s due to diet. You see, magnesium is plentiful in healthy fresh foods like vegetables, fruit, nuts, seeds and whole grains. But it’s not so plentiful in processed foods that contain refined grains, sugar and trans-fats. And that’s what a lot of Americans eat.

Related: The vitamin D link to defeating disease

The recommended daily allowance of magnesium is 420 mg for men and 320 mg for women. But people eating a standard American diet only get about half that much.

Your body needs magnesium to metabolize vitamin D, because all of the enzymes that process the vitamin use magnesium to do their job.

According to researchers, that’s why people who have low magnesium levels struggle to get their vitamin D levels within a healthy range even when they take supplements.

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How to get your magnesium and vitamin D

Does that mean you need to take a magnesium supplement with your vitamin D supplement?

Not necessarily. You just need to eat a healthier diet. Magnesium is found in so many healthy and delicious foods that getting enough should be a piece of cake (or fruit). Here are some foods you can eat to make sure you’re getting enough magnesium to activate your disease-fighting D:

• Almonds
• Bananas
• Beans
• Broccoli
• Brown rice
• Cashews
• Egg yolk
• Fish oil
• Flaxseed (see 10+ reasons to eat them daily)
• Green vegetables
• Milk
• Mushrooms (see 10+ ways mushrooms protect like nothing else)
• Oatmeal
• Pumpkin seeds
• Sesame seeds
• Soybeans (organic)
• Sunflower seeds
• Sweet corn
• Tofu
• Whole grains

Related: A novel way to boost your magnesium

If you’re taking a vitamin D3 supplement, you may also want to take a K2 supplement. K2 can help curb a condition called vascular calcification, where calcium builds up in your blood vessels. This can happen when you’re getting a lot of vitamin D or calcium, but your body isn’t absorbing it properly.

In fact, many supplements on the market nowadays contain vitamin D3 and K2 combined, making it easy to get both in one daily pill. Or you can eat foods that contain K2, like fermented foods, dairy products and meat. A Japanese dish called natto, made from fermented soybeans is one of the best sources of K2, so give that a try.

The post The mineral deficiency deactivating your vitamin D appeared first on Easy Health Options®.

If you are, you (and the other 999,999,999 people who are in the same boat as you) face some heavy health risks… You’re more at risk for kidney disease, dementia, stroke, heart attack… the list goes on and on.

But there’s a simple way to manage those life-threatening risks.

All you need to do is adopt a twice-weekly habit. And it’s a habit you can start today with a food that may already be in your fridge…

The food I’m talking about is yogurt.

By now, you’ve heard all about the health benefits of fermented foods. Well, it turns out that yogurt — the most popular of fermented dairy products — is a must-have for high blood pressure-sufferers everywhere… and anyone else who wants to manage their risk for heart disease and stroke.

In other words, everyone.

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How yogurt helps your heart

A recent study from researchers at Boston University found that yogurt can help people with high blood pressure reduce their risk of serious complications like heart attacks and strokes.

The study included health data from 55,000 women enrolled in Harvard’s famous Nurses’ Health Study and 18,000 men who participated in Harvard’s Health Professionals Follow-Up Study.

These studies tracked participants’ health and lifestyle for more than 30 years. And when Boston University researchers analyzed this data recently, they discovered something amazing about yogurt…

Related:  Your heart called and wants dairy back

People with high blood pressure who ate yogurt at least two times per week had much better heart health. In fact, women with a regular yogurt habit slashed their heart attack risk by 30 percent, and men who enjoyed this tart fermented treat reduced their risk by 19 percent.

Both men and women who ate yogurt also had a 20 percent lower risk of developing heart disease or having a stroke. And to top it all off, women who ate yogurt had a 16 percent lower risk of needing heart surgery.

Those are some big benefits! All from that little 6-ounce container of yogurt sitting in your fridge…

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Say yes to yogurt

Do you want to know the best news from this study? Even if you don’t change anything else in your diet, snacking on yogurt twice per week can help you keep your heart healthy. Just make sure to choose an unsweetened kind that doesn’t contain a million ingredients.

If you do choose to eat other heart-healthy foods, you’ll only increase your heart health rewards. In fact, if you really want to give your heart a helping hand, toss some naturally sweet berries in with your yogurt. They’re full of heart-healthy antioxidants and have been shown to reduce heart disease risk too. You can also add nuts to your yogurt. A handful per day can cut your heart disease risk by nearly 30 percent.

Related: 4 ways this simple vitamin undoes heart damage

Of course, if you have high blood pressure and you’re worried about how it’s affecting your health, you should also get that high BP down. You can start by:

• Eating a protein and fiber-rich diet. Research shows that people who eat a lot of these two nutrients in their diet decrease their risk of high blood pressure by 60 percent.
• Maintaining a healthy weight. A 2017 study found that keeping your weight within a healthy range drops your risk of high blood pressure by 40 percent.
• Taking supplements that battle high blood pressure. Supplements like omega-3s, vitamin D3, calcium/magnesium, potassium and CoQ10 have been shown to improve blood pressure.

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

Annoying symptoms that are commonly reversed with magnesium supplementation include muscle weakness, muscle spasms/leg cramps, eye twitching, tingling, numbness, fatigue, nausea, depression, anxiety, irritability, attention deficit hyperactivity disorder (ADHD), skin acne and eczema.

But, what poses the real danger is that low magnesium is linked with several major chronic illnesses including heart disease, stroke, type 2 diabetes, migraine headaches and osteoporosis (bone thinning).

Here’s how to avoid them…

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Low magnesium and heart disease

A recent study of 414 consecutive heart disease patients, less than 50 years of age, had their serum magnesium levels measured and were then followed for 2 years. These researchers found an 8-fold higher heart attack rate among those with low magnesium levels (bottom one-fourth) compared to those in the highest levels (top one-fourth).

Equally compelling data from the ongoing Framingham Heart Study recently discovered that the lower the magnesium intake the higher the atherosclerosis seen on imaging in people with no prior heart trouble.

Moreover, Korean researchers also found low magnesium levels to be associated with higher atherosclerosis in a Korean population otherwise at low risk for cardiovascular disease. They analyzed 34,553 participants by coronary computed tomography (CT scan) in 2010-2012 and found the odds of showing coronary calcification (atherosclerosis) in the low serum magnesium group was more than twice that of the normal serum magnesium group (P < 0.001).

The good news is that a higher magnesium intake significantly helps reduce heart disease. Even a 50-mg/day increment increase of magnesium has been shown to have 22 percent lower arterial calcification, and a 58 percent lower arterial calcification in the lowest magnesium intake group compared to the highest magnesium intake group. This association was stronger in women than men.

Magnesium helps maintain a normal heart rhythm. IV magnesium is given to reduce the chance of atrial fibrillation and cardiac arrhythmia because of its action on calcium and potassium movement into cells. In one study of women, higher dietary intake of magnesium was associated with a lower risk of sudden cardiac death.

Magnesium supplementation improved lipid panels and blood pressure in randomized, double-blind placebo-controlled trial.

Low magnesium and stroke

Cerebrovascular disease (stroke, which is another form of atherosclerosis) shows the same trend with magnesium. In the February 2012 American Journal of Clinical Nutrition a meta-analysis of seven studies totaling more than 241,000 people revealed that an extra 100 milligrams of magnesium a day reduced their risk of stroke by 8 percent.

Type 2 diabetes and even pre-diabetes

In a 2014 study it was found that patients with type 2 diabetes, magnesium supplementation with 300mg daily for 3 months significantly lowered fasting blood sugars (184 mg/dl to 125 mg/dl) and 2-hour postprandial blood sugars (from 239 mg/dl to 189 mg/dl but no change in those taking placebo). That’s valuable to know, considering that low magnesium levels correlate with worsened diabetic retinopathy and blindness.

Another 2014 study took this even further and found that for those of us who do not have diabetes, there is a protective (preventive) effect from magnesium supplementation. In this study researchers found that it improved the metabolic profile, insulin sensitivity, and blood pressure of normal weight people with high insulin levels. This is very important because approximately 1 in 3 (or more) American adults already have insulin resistance and/or metabolic syndrome, but most don’t know it yet.

Yet another study showed a similar health benefit of magnesium supplementation in non-diabetic subjects, and emphasized the need to “optimize magnesium status” to prevent insulin resistance and subsequent type 2 diabetes.

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Low magnesium and migraine headaches

In 2007 a small case control study of 140 migraine patients found that their serum magnesium was significantly lower than the normal population; the lower their magnesium levels, the more frequent their migraines.

Low magnesium and osteoporosis

It is thought that magnesium deficiency acts directly to lower bone mineral density through action on crystal formation in bone cells, and acts indirectly by lowering the secretion of parathyroid hormone plus contributing to low grade inflammation.

A meta-analysis in June 2016 of 1,349 postmenopausal women reported that low serum level of magnesium was a risk factor for osteoporosis.

Which magnesium supplements work best?

Did you know that magnesium oxide is the second most abundant compound in the Earth’s crust (35 percent)? Yes, and it’s also the most prevalent form of magnesium supplement I see being used. Much better are magnesium compounds that dissolve well in liquid, are more completely absorbed in the gut, and are bioavailable. According to studies these are not magnesium oxide or magnesium sulfate.

We know that mineral electrolytes are a vital part of nerve and muscle function. According to the Mayo Clinic, 78 percent of leg cramp sufferers have a severe magnesium deficiency.  Successful treatment depends largely upon which type of magnesium supplement you take.

Related: A novel way to boost your magnesium

There are poorly absorbed — and there are highly absorbed — magnesium supplements. Absorption with magnesium oxide (only good as a laxative) is only around 4 percent. Magnesium sulfate is about 10 percent, magnesium carbonate is about 30 percent, magnesium lactate and chloride are somewhat higher.

The most absorbable (~90 percent) are magnesium citrate, orotate, glycinate, malate, taurate, aspartate, or arginate.

Also, magnesium is absorbed easily through your skin and you can supplement with magnesium oil or Epsom salt baths.  Even if you feel you eat enough magnesium from nuts, fish, meat, dark green vegetables, legumes, whole grains and fruits, you can still supplement and be the better for it.

Michael Cutler, M.D.

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