Luckily, there are things men can do to help lower their odds of being one of them…

As is the case with most disease, diet is an essential component of any prostate cancer prevention plan. Specific foods have been the subject of research on the potential to protect against prostate cancer.

Among them, mushrooms stand out. A study that followed almost 36,500 men for an average of over 13 years revealed that mushrooms could be a game-changer in the fight against prostate cancer.

Now, further research has given us a more detailed glimpse into exactly how mushrooms might affect prostate cancer…

Mushrooms influence the immune system

Researchers at City of Hope sought to determine why taking a white button mushroom supplement shows promise in slowing or even preventing prostate cancer from worsening. Researchers there focused on data from laboratory preclinical studies and a Phase II clinical trial that studied food as medicine.

They found that taking white button mushroom supplements reduces a class of immune cells called myeloid-derived suppressor cells (MDSCs). These MDSCs have been linked to cancer development and spread.

The researchers discovered that the administration of white button mushroom extract in mice significantly delayed the growth of tumors and extended survival of the mice. It also improved T cell immune response by reducing MDSC levels, meaning it improved the immune system’s ability to kill cancer cells.

The scientists then profiled blood draws from some of the men participating in the Phase II trial. The men were under active surveillance as they took white button mushroom supplements.

After three months of white button mushroom treatment, the researchers found there were fewer tumor-creating MDSCs and more antitumor T and natural killer cells. This suggests white button mushrooms shore up anticancer immune defense and slow cancer growth.

The bottom line: the medicinal use of white button mushrooms appears to reduce the type of cells that weaken the immune system and allow prostate cancer to spread.

Food as medicine: a burgeoning field of research

The researchers are now focusing on whether the reduction in MDSCs is linked with improved clinical outcomes in patients with prostate cancer.

Dr. Xiaoqiang Wang, a City of Hope staff scientist and first author of the study cautions against self-prescribing supplements without seeking professional guidance.

“Some people are buying mushroom products or extract online, but these are not FDA-approved,” Wang says. “That said, it couldn’t hurt if people wanted to add more fresh white button mushrooms to their everyday diet.”

White button mushrooms aren’t the only food City of Hope researchers are investigating for their potential anticancer properties. Others include grape seed extract, pomegranate, blueberries and ripe purple berries called Jamun.

It’s encouraging that a large cancer center such as City of Hope studies these foods for their medicinal properties. The researchers note that the field of integrative oncology is growing in popularity as people become more health-conscious and aware of the benefits of holistic cancer care.

“We’re finding that plant-derived substances may one day be used to support traditional cancer treatment and prevention practices,” says Dr. Shiuan Chen, a professor and chair of the Department of Cancer Biology and Molecular Medicine at Beckman Research Institute of City of Hope and senior author of the mushroom study.

“This study suggests that ‘food as medicine’ treatments could eventually become normal, evidence-based cancer care that is recommended for everyone touched by cancer.”

If you decide to add mushrooms to your diet as a potential prostate cancer preventive, keep in mind that the way you cook them could affect their disease-fighting properties.

Research shows that grilling or microwaving your mushrooms are the best cooking methods for maintaining their health potency, mainly because they will give you more disease-fighting antioxidants.

Sources:

City of Hope researchers discover why taking a mushroom supplement slows or prevents prostate cancer from getting worse — EurekAlert!

Reduction of myeloid-derived suppressor cells in prostate cancer murine models and patients following white button mushroom treatment — Clinical and Translational Medicine

The post The supplement that kept prostate cancer from worsening appeared first on Easy Health Options®.

But there’s another significant reason to manage it, better yet, help it go into remission…

And that’s cancer.

Men with diabetes are 19 percent more likely to develop cancer. For women, the risk is 27 percent. If that weren’t bad enough, research has shown a link between diabetes and metastatic cancer. High concentrations of sugar in the blood encourages cancer cells to spread.

Researchers looking into the diabetes-cancer connection know how you can take both of these dangerous conditions down…

Can losing weight control diabetes AND cancer?

The Diabetes Remission Clinical Trial (DiRECT), a structured weight management program for people with diabetes, produced some amazing results…

Under the supervision of a dietitian, participants replaced their habitual diets with a prescribed diet. Foods not on the prescribed diet were slowly reintroduced.

After two years of this trial, 68 men and 53 women saw their type 2 diabetes go into remission, compared with only six men and five women in the control group.

When Emma Hazelwood of Bristol Medical School in England read these results, a bell went off…

She knew that people with type 2 diabetes also had an increased risk of developing certain cancers — including pancreatic cancer.

Had the trial participants who successfully lost weight and controlled their diabetes also reduced their cancer risk?

Nine cancer-related proteins reduced with weight loss

Previous studies have found that having increased body weight changed the level of certain proteins with a known link to cancer.

So, along with a team of researchers from Bristol Medical School, Hazelwood used data from 261 people with diabetes who were enrolled in the DiRECT trial.

The team analyzed blood samples from before and after weight loss and found that nine cancer-related proteins were reduced, compared with none in the control group, who had received standard diabetes care but not the prescribed diet.

“Results from this study help us gain insight into potential mechanisms linking type 2 diabetes and body fatness with cancer development.

“These findings offer encouraging evidence that the increased cancer risk seen in people with diabetes might be reduced with weight loss interventions. This has important implications for both diabetes treatment and cancer prevention.”

Do-it-yourself weight loss and disease prevention

Of course, not all of us can enroll in a trial that supervises our weight loss.

But that doesn’t mean there aren’t proven ways to do it yourself.

The Mediterranean diet is favored among people who are trying to lose weight and eat more healthfully. In fact, one study showed that people lost more weight and stuck to this diet more easily than either the Paleo or intermittent fasting diets.

Then there’s something known as mindful eating. It may sound like a New-age fad, but on the contrary, eating mindfully is a powerful way to control blood sugar.

But if you need a little guidance on your weight loss journey, consider Weight Watchers. The organization has been a leader in the weight loss industry for more than 50 years — and recognizing that weight loss is key for preventing type 2 diabetes, they’ve become a pioneer in helping people stop the disease progression in its tracks.

They’ve also got a reputation for helping people keep the weight off.

Sources:

Weight loss intervention in people with type 2 diabetes influences cancer-associated proteins — Eureka Alert

Impact of weight loss on cancer-related proteins in serum: results from a cluster randomised controlled trial of individuals with type 2 diabetes — eBioMedicine

Direct Clinical Outcomes at 24 Months — Diabetes Remission Clinical Trial

The post The diabetes-cancer connection and how to take both down appeared first on Easy Health Options®.

Then and now, LSD is followed by controversy. Considered mind-altering, some proponents believe it lowers brain barriers and opens consciousness.

But, it’s illegal, and not without risk. It can cause hallucinations that can persist and may be linked to schizophrenia, rapid heart rate, increased body temperature, delusions and even psychosis.

That hasn’t stopped researchers from exploring the potential health benefits of the drug. It’s been tested as a treatment for stroke-related brain damage as well as for depression, anxiety and addiction — because it can shift blood flow in the brain, reduce negative emotions and induce blissful states.

Obviously, it would be great if there were a way to get the benefits of LSD without any of the risks. One research team may be onto how — and it’s literally as easy as breathing…

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Breathwork could reduce psychological distress

Use of breathwork as a therapeutic tool for psychological distress is becoming more popular because some versions of it can lead to altered states of consciousness (ASCs) similar to those evoked by psychedelic substances like LSD.

High-ventilation breathwork (HVB), which involves gradually increasing the rate and depth of ventilation, has strong potential as a non-pharmacological alternative for treating psychological distress.

However, the neurobiological mechanisms and subjective experience underlying HVB’s impact on taking the mind to an altered state haven’t been studied extensively.

To fill this information gap, Amy Amla Kartar of Brighton and Sussex Medical School in the United Kingdom and colleagues characterized ASCs induced by HVB in experienced practitioners. They did so by analyzing self-reported data from 15 individuals who participated online, eight who participated in the lab, and 19 who underwent magnetic resonance imaging (MRI).

They participated in a 20- to 30-minute session of cyclic breathing without pausing while listening to music. Then they answered a series of questionnaires within 30 minutes of finishing the breathwork session.

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The results were impressive. During all experimental sessions, participants reported reduced fear and negative emotions, with no adverse reactions. Across participants and experimental settings, HVB reliably enhanced ASCs dominated by Oceanic Boundlessness (OBN).

OBN is a term describing a set of feelings that include spiritual experiences, insightfulness, a blissful state, positively experienced depersonalization, and the experience of unity. It’s considered a defining aspect of ASCs evoked by psychedelics like psilocybin, the active ingredient in “magic mushrooms.”

The intensity of ASCs evoked by HVB caused a profound decrease in blood flow to parts of the brain implicated in representing the internal state of the body, including breathing, while increasing blood flow to brain regions involved in the processing of emotional memories. These blood flow changes correlated with psychedelic experiences, meaning they may be the source of the positive effects of the breathwork.

Interestingly, the intensity of HVB-induced ASCs was proportional to cardiovascular sympathetic activation, as indicated by a decrease in heart rate variability. This suggests a potential stress response, indicating that the positive changes induced by ASCs may occur even while the body’s stress response is activated.

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Getting started with breathwork

In short, this type of breathwork, combined with music, appears to induce altered states resembling those of psychedelics, calming negative emotions while reshaping brain activity.

The researchers caution that more research is needed. Still, the research—the first to use neuroimaging to map the neurophysiological changes caused by breathwork—indicates that breathwork may be a powerful tool in addressing psychological conditions.

You can find plenty of information online to practice breathwork. However, it’s not recommended to practice high-ventilation breathwork on your own, at least not until you have become adept at it.

It’s more intense, and without an experienced therapy guide during a session, you could experience dizziness, hyperventilation, fainting, or even become emotionally overwhelmed.

Seek a referral from a functional medicine clinic, specialist, counselor or wellness spa in your area to connect with a knowledgeable therapist  — and get ready to feel the bliss.

Sources:

Scientists reveal how breathwork unlocks psychedelic bliss in the brain — ScienceDaily

Neurobiological substrates of altered states of consciousness induced by high ventilation breathwork accompanied by music — PLOS One

LSD — Drugs.com

What is ‘breathwork’? And do I need to do it? — University of Wollongong Australia

High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications — Neuroscience & Biobehavioral Reviews

The post Unlock bliss to relieve anxiety, depression and more appeared first on Easy Health Options®.

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

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

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

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

Double the rate of tumor growth

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

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

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

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

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

Increasing cancer-tolerance and decreasing tumor defense

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

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

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

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

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

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

Increase blood flow to lower cancer risks

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

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

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

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

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

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

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

Sources:

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

Foods that fight inflammation – Harvard Health Publishing

An action plan to fight unhealthy inflammation – Harvard Health Publishing

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

Naturally, I’m conscientious about salt in my diet. I don’t even own a saltshaker! And I take a daily pill that keeps my blood pressure under control.

I’m one of the lucky ones. For many people with hypertension, medication is not effective. And until now, the reason for this was a mystery.

Science has always believed that hypertension begins in the kidneys, and medications are based on this assumption.

However, new brain imaging techniques are now proving that we’ve got it all wrong…

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Too much salt may inflame the brain

It’s commonly thought that hypertension begins in the kidneys, which filter blood to regulate the amount of sodium and water in the body.

When blood pressure rises, the kidneys excrete more sodium and water to reduce blood volume and lower pressure.

High blood pressure also damages the delicate blood vessels in the kidneys, triggering the release of the hormone renin, which in turn causes hypertension. Thus, a vicious cycle occurs.

But now we’re learning that when high blood pressure is resistant to treatment, it may be that the drugs are aimed at the wrong organ and the wrong hormone.

Researchers at McGill University in Montreal have discovered that cases of drug-resistant hypertension may originate not in the kidneys but in the brain.

They gave rats a solution of water and two percent salt. This is comparable to a daily diet high in fast food and processed foods like bacon.

The high-salt diet activated immune cells in a specific brain region, leading to inflammation and a surge in another hormone, vasopressin, which also increases blood pressure.

The researchers used rats instead of the more commonly studied mice because rats regulate salt and water more like humans. That makes the findings more likely to apply to people, noted lead author Prof. Masha Prager-Khoutorsky.

“This is new evidence that high blood pressure can originate in the brain, opening the door for developing treatments that act on the brain,” says Prof. Prager-Khoutorsky.

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Avoid triggers that raise blood pressure

Giving up salt can be difficult, but an alternative that most people don’t know about is potassium-enriched salt.

It looks the same as traditional salt (sodium chloride), except some of the sodium chloride has been replaced with potassium chloride.

Not only does this salt help reduce your sodium intake, but potassium also works to strengthen your heart muscles.

But in light of this new connection between the brain and inflammation, lowering inflammation should be addressed.

A safe and easy way to do that is by adding omega-3s to your diet by eating fatty fish weekly or supplementing.

An analysis published in the Journal of the American Heart Association has identified the optimal daily amount of omega-3s needed to lower blood pressure.

However, hidden sources of sodium can sabotage all of these efforts. Be sure to check labels, especially on condiments and processed foods.

Finally, another one that most people don’t know: not all hypertension triggers are edible. Other proven hypertension triggers include:

• Loneliness
• Sleep apnea
• Thyroid problems
• Antidepressants
• Holding on to a full bladder
• Cold and migraine medications

I hope the information I’ve given you here has provided some good ammunition against hypertension.

Sources:

Too much salt can hijack your brain — Science Daily

Microglia regulate neuronal activity via structural remodeling of astrocytes — Neuron

The post Resistant blood pressure linked to surprising cause of brain inflammation appeared first on Easy Health Options®.

It’s one of the only carotenoids that accumulates in the retina. When taken with the other (lutein), it works to protect your eyes from the harmful free radicals behind macular degeneration.

But there may be a lot more to zeaxanthin than that. In fact, research indicates this plant-derived compound could help protect against one of our most dreaded diseases…

Could zeaxanthin help against cancer?

Building on years of work by the lab of Dr. Jing Chen of the University of Chicago, researchers led by Chen sought to better understand how nutrients influence the immune system.

Zeaxanthin has already demonstrated anti-inflammatory effects. When screening an extensive blood nutrient library, the team identified zeaxanthin as a compound that directly enhances the activity of a certain type of immune cell (CD8+ T cells) that kills tumor cells. CD8+ T cells rely on a structure known as the T cell receptor (TCR) to recognize and destroy abnormal cells.

Upon interacting with cancer cells, the researchers discovered zeaxanthin stabilizes and strengthens the formation of the TCR complex on CD8+ T cells. This, in turn, triggers more robust intracellular signaling that boosts T cell activation, cytokine production and, importantly, tumor-killing ability.

Then, the researchers tested zeaxanthin in mouse models of cancer. Dietary supplementation with zeaxanthin in these mouse models slowed tumor growth. Plus, when combined with immune checkpoint inhibitors — a type of immunotherapy that has transformed cancer treatment in recent years — zeaxanthin significantly enhanced anti-tumor effects compared to immunotherapy alone.

The researchers extended the findings by testing human T cells engineered to recognize specific tumor antigens. They found that treatment with zeaxanthin improved the ability of these cells to kill melanoma, multiple myeloma, and glioblastoma cells in laboratory experiments.

“Our data show that zeaxanthin improves both natural and engineered T-cell responses, which suggests high translational potential for patients undergoing immunotherapies,” Chen says.

To sum up, the researchers discovered in laboratory and mouse studies that zeaxanthin may strengthen the cancer-fighting activity of immune cells as well as boost the effectiveness of cancer immunotherapy.

Chen says the researchers “were surprised” to uncover zeaxanthin’s new function as an immune booster. “Our study shows that a simple dietary nutrient could complement and strengthen advanced cancer treatments like immunotherapy,” he says.

Zeaxanthin’s many benefits and more to come

Clearly, these results are promising. However, the researchers stress that the work is still at an early stage, with most of the findings coming from laboratory and animal studies.

“Our findings open a new field of nutritional immunology that looks at how specific dietary components interact with the immune system at the molecular level,” Chen says. “With more research, we may discover natural compounds that make today’s cancer therapies more effective and accessible.”

Zeaxanthin is naturally found in vegetables like orange peppers, sweet potatoes, spinach and kale. It’s also available in over-the-counter supplements for eye health, with benefits that go far beyond.

It’s inexpensive, widely available and well-tolerated. It also has a known safety profile, which means it can be safely tested as an adjunct (or addition) to cancer therapies.

Although this research is in its early stages, there really are no downsides to adding zeaxanthin-rich foods or a supplement containing zeaxanthin to your diet today. You’ll be protecting your eye health — and potentially giving yourself a boost against cancer as well.

Sources:

Plant-based nutrient can boost immune cells’ ability to fight cancer — Medical Xpress

Zeaxanthin augments CD8⁺ effector T cell function and immunotherapy efficacy — Cell Reports Medicine

The post The eye vitamin joining the fight against cancer appeared first on Easy Health Options®.

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

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

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

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Weight gain is just the beginning

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

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

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

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

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

But it doesn’t end there…

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

Men on the ultra-processed diet showed:

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

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

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

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The choice is clear

I hope you don’t need any more convincing.

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

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

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

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

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

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

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

Sources:

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

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

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

Five ways to eat less processed food — Heart Foundation

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

But there’s another measurement of age that has a far bigger impact…

Known as epigenetic or biological age, it presents a more accurate picture of how well your body’s cells and tissues are functioning. That makes it a more precise measure of age and risk for age-related disease.

The good news is that there are ways to slow down the epigenetic aging process and push back the onset of aging-related diseases, potentially increasing both your healthspan and lifespan.

And research has revealed one of the simplest and most effective ways to reverse your body’s aging clock is something you can do right now…

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Delivering measurable reductions in biological age

In research from Tohoku University, scientists reviewed existing evidence from studies showing that regular exercise, physical activity and fitness may influence epigenetic aging and potentially reverse it.

The results were compelling enough that you may just want to get up and dance — or walk, run, lift weights, go swimming, or engage in any type of exercise that floats your boat.

That’s because the deep dive into study after study revealed the incredible benefits of staying active for reducing epigenetic aging, including:

• A study in mice that demonstrated that endurance and resistance training reduced age-related molecular changes in muscle tissue.
• A human study that found exercising reduced biological age markers in blood and skeletal muscle.
• Research that revealed that sedentary middle-aged women could reduce their epigenetic age by two years after just eight weeks of combined aerobic and strength training.
• Another study that found older men with higher oxygen uptake levels, a key measure of cardiovascular fitness, had significantly slower epigenetic aging.

According to the scientists, “These findings suggest that maintaining physical fitness delays epigenetic aging in multiple organs and supports the notion that exercise as a geroprotector confers benefits to various organs.”

Considering all that can go wrong without exercise, I’m not really surprised.

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Which organs benefit most?

The research also was able to show that while exercise is excellent for slowing aging across your entire body, specific organs grab even bigger benefits.

Obviously, exercise offers benefits for your skeletal muscles, which are used to move your body as you exercise, allowing them to stay strong and healthy.

However, beyond muscle, regular physical training may also slow the aging process in your heart, liver, fat tissue, and even your gut (which controls a significant portion of your immune system).

The scientists do say, though, that if you want to experience the anti-aging benefits of exercise to the fullest extent, the key is to leverage a structured exercise routine that is planned, repetitive, and goal-directed.

That’s because regular exercise, like riding an exercise bike, playing tennis, going for a jog or lifting weights, appears to have more potent effects on slowing epigenetic aging than general physical activity, such as walking or doing household chores.

In addition to exercise, restricting calories can also help reduce aging and even mortality risk. So you have choices. Do what feels right for you.

Sources:

Exercise may actually reverse your body’s aging clock – ScienceDaily

The post Doing this regularly could help you age in reverse appeared first on Easy Health Options®.

The argument? Seed oils contain high levels of omega-6 fatty acids, which some experts have suggested may contribute to inflammation — a condition considered a root cause of disease.

In fact, some research has shown these oils increase the risk of heart disease, cancer, diabetes and obesity.

But what if everything we’ve been told about seed oils is wrong?

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Linoleic acid and cardiometabolic health

Linoleic acid is the primary omega-6 fatty acid consumed from vegetable oils, particularly seed oils.

“There has been increasing attention on seed oils, with some claiming these oils promote inflammation and raise cardiometabolic risk,” says Dr. Kevin C. Maki, a professor at the Indiana University School of Public Health-Bloomington and chief scientist at Midwest Biomedical Research.

Maki and other investigators analyzed data from almost 1,900 people in an observational cohort study. Their findings were surprising:

• Higher levels of linoleic acid in the blood were consistently associated with lower levels of biomarkers for risk of cardiovascular disease and type 2 diabetes.
• Specifically, participants with higher levels of linoleic acid demonstrated lower levels of glucose and insulin as well as HOMA-IR, a biomarker of insulin resistance.
• They also had reduced levels of inflammation biomarkers, including C-reactive protein, glycoprotein acetyls and serum amyloid A.

These results are consistent with those from observational studies that have found a link between higher intake of linoleic acid and lower risk for type 2 diabetes and cardiovascular events such as heart attacks and strokes.

The findings of this latest study are believed to be even stronger because of the measurements taken…

“Although other studies have assessed relationships between linoleic acid and cardiometabolic risk factors, our study used objective biomarkers rather than diet records or food frequency questionnaires to assess linoleic acid intake,” Maki says. “We also measured a range of markers of inflammation and indicators of glucose metabolism.”

In summary, instead of fueling disease, linoleic acid may actually help protect against heart disease and type 2 diabetes.

“We saw consistent results across the different biomarkers measured,” Maki says. “People with higher levels of linoleic acid in their blood tended to have a healthier overall risk profile for heart disease and diabetes.”

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Should you eat more, less or seek balance?

The researchers say these results support the need for additional research. But one thing’s for sure: Since omega-6 fatty acids are found in popular vegetable oils like canola oil, sunflower oil, corn oil, and soybean oil, many of us already get a significant amount of them in our diet.

That means you don’t need to focus on getting more. Instead, balance may be what to aim for. Your ratio of omega-6 and omega-3 fatty acids should be 1:1.

In fact, the experts at Harvard recommend: Eat more omega-3s, not fewer omega-6s. But the American Heart Association reports that intake of omega-3s by US adults is “abysmally low.”

So, even though we’re discussing omega-6 fatty acids here, it’s important to consider the amount of omega-3s in your diet. Omega-3s help balance the possibility of inflammation connected to omega-6.

However, there are still considerations when using seed oils for cooking…

Absolutely avoid partially hydrogenated oil, which is high in trans fats — the worst kind of fat for your health. That means avoiding them in ultra-processed foods, such as baked goods, fried foods and some shortenings, makes good sense.

And, if cooking with seed oils, choose cold-pressed seed oils rather than heat-processed ones. The cold-pressing process does not involve chemical solvents like hexane.

Hexane is used in the chemical extraction of refined or commercial oils. Though exposure in cooking oil is very low, hexane can cause symptoms ranging from mild dizziness to severe, potentially permanent nerve damage.

Best yet, look to whole-food sources of omega-6, like sunflower seeds, walnuts and pumpkin seeds as well.

Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Take my word for it, there’s a difference in taste, quality and benefit! Try it for $1! Click here to learn more…

Sources:

Myth-busting study shows controversial seed oils reduce inflammation — ScienceDaily

Are seed oils bad for you? A registered dietitian explains the facts — Colorado State University

The post Do seed oils really deserve their bad reputation? appeared first on Easy Health Options®.

I’ve written about it often, including how to know if your immune system isn’t working properly, how to slow immune system aging and how inflammation can turn your immune system harmful.

And when it comes to the involvement of blood cells, I’m quite familiar with the immune system’s first line of defense: white blood cells that help fight infection and disease, including “killer T cells” that help fight cancer.

However, there are more kinds of white blood cells than I’d known about. And not all of them are “good guys.”

In fact, some of them support the growth of cancer — but you’re not helpless to take them down…

Just 30 minutes can destroy cancer-causing cells

Tiia Koivula is a doctoral researcher at the University of Turku in Finland. She is the lead author of a study that alerted me to the fact that, while some white blood cells support our immune system and fight disease, just as many are busy promoting disease.

Including cancer.

“The balance of different types of white blood cells determines whether the immune system works to destroy cancer or to support it. If there are more cancer-destroying cells than cancer-promoting cells in the tumor area, the body is more capable of fighting cancer.”

Her study looked at twenty newly diagnosed breast cancer patients who had not yet started treatments.

During the study, these patients pedaled a stationary bicycle for 30 minutes. Three different blood samples were taken: before they started pedaling, during the exercise, and after they’d finished the exercise.

The blood samples showed that cancer-killing cytotoxic T cells and natural killer cells increased the most. On the other hand, the number of cancer-promoting regulatory T cells and myeloid-derived suppressor cells did not change.

The researchers also looked at the proportion of different types of white blood cells relative to the total white blood cell count. The proportion of natural killer cells increased significantly, while the proportion of myeloid-derived suppressor cells decreased.

But you might be wondering: do those new cancer-killing cells stick around?

“In this study, it was seen that the number of almost all white blood cell types decreased back to resting values one hour after the exercise,” says Koivula.

“With the current knowledge, we cannot say where the white blood cells go after the exercise, but in preclinical studies, cancer-destroying cells have been seen to migrate into the tumor area.”

The evidence for cancer-slaying exercise piles up

Exercise fighting cancer? It’s not nearly as farfetched as it seems…

Edith Cowan University showed that men with advanced prostate cancer could increase levels of proteins called myokines by engaging in six months of exercise training. Myokines suppress tumor growth and fight the growth of new cancer cells.

Even better, in a follow-up study of a similar group of men, those same anti-cancer molecules increased in a single bout of vigorous exercise.

But exercise shouldn’t be something we only turn to after a cancer diagnosis…

When researchers in Tel Aviv found high-intensity exercise starves cancer cells of glucose preventing spread or metastasis, they suggested regular exercise could provide permanent cancer protection because it changes the tissue of internal organs to become similar to muscle tissue.

That means exercise will make your organs burn glucose like muscles do leaving less fuel for glucose-loving cancer cells.

And it doesn’t end there…

A team of scientists from The MD Anderson Cancer Center pitted exercise against a genetic cancer predisposition known as Lynch Syndrome — and found it resulted in statistically significant changes in gene expression. That’s epigenetics at work!

So the Finnish study isn’t really that much of a leap.

It’s just the latest in a growing collection of data pointing to the importance of regular exercise to avoid or beat cancer.

Sources:

Already 30 minutes of exercise increases the proportion of tumor-killing white blood cells in blood — Eureka Alert

The effect of exercise and disease status on mobilization of anti-tumorigenic and pro-tumorigenic immune cells in women with breast cancer — Frontiers

The post Boost your cancer-killing white blood cells in 30 minutes 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®.

Walnuts, for example, are great for the heart and contain neuroprotective compounds that support brain health and motor function. And almonds have a reputation for being the world’s most nutritious nut, with cholesterol-lowering benefits and more.

Then there’s my favorite nut, the pistachio. This tree nut doesn’t get quite as much attention, and that’s a shame because it also packs a health punch…

A serving of pistachio nut kernels has almost as much protein (5.7 grams) as an egg (6 grams). They’re high in the amino acid arginine, which improves blood flow by boosting nitric oxide. And they’ve been shown to lower cholesterol.

But one of the pistachio’s biggest benefits over other nuts is that it’s the only one that contains the two phytonutrients lutein and zeaxanthin — both of which protect eye health.

Now, research suggests that eating pistachios may be a key factor in protecting against age-related damage that can lead to vision loss…

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Pistachios and MPOD

Macular pigment optical density (MPOD) is an essential factor in eye health. Not only does it protect the retina, but it also reduces the risk of age-related macular degeneration (AMD). And that’s all thanks to lutein.

However, even though plenty of foods contain lutein, like bell peppers, parsley, eggs, kale and spinach, most Americans only get between 1 mg and 2 mg of lutein in their diets.

Enter pistachios…

Researchers at the Friedman School of Nutrition Science and Policy at Tufts University selected a group of participants whose baseline intake of lutein was low.

They had them consume two ounces of pistachios per day, equivalent to about 1.6 mg of lutein — enough to double the average daily lutein intake in U.S. adults.

In just six weeks, lutein levels in the participants rapidly increased. But that’s not all…

The researchers observed that consuming two ounces of pistachios daily for 12 weeks resulted in a significant increase in MPOD levels among the participants — an effect that was sustained throughout the 12-week study period.

This suggests that regularly eating pistachios could offer a natural dietary approach to reducing the risk of AMD, a leading cause of blindness in older adults.

“Our findings enhance our understanding of the link between nutrition and eye health,” says Dr. Tammy Scott, a research and clinical neuropsychologist and lead author of the study. “This is especially important as people age and face higher risks of vision impairment.”

Scott adds that pistachios provide a source of healthy fat, potentially enabling the body to absorb the lutein from pistachios better.

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Lutein could also protect cognitive function

The lutein found in pistachios filters blue light and acts as an antioxidant in the eye. But that’s not all lutein can do. Beyond supporting eye health, the lutein found in pistachios may also benefit brain function.

“Lutein crosses the blood-brain barrier, where it may help reduce oxidative stress and inflammation,” notes Dr. Elizabeth Johnson, a co-investigator on the study.

As is the case in the eye, lutein selectively accumulates in the brain and may play a role in reducing cognitive decline. Previous studies have suggested that higher lutein levels are linked with better cognitive performance, including memory and processing speed.

Taken together, these findings indicate pistachios are a valuable addition to a diet intended to support overall healthy aging.

It’s never been easier to add pistachios to your diet. You can buy them unshelled or shelled at pretty much any grocery store. Aim for a quarter cup of shelled pistachios a day, which equals the two ounces administered in the study cited above. Eat them as a snack, mix them with your morning oats, cereal or yogurt, or add them to a salad. This way, you’ll be protecting both your brain and your vision as you get older.

Sources:

Pistachios may help improve eye health, new study finds — EurekAlert!

Pistachio consumption increases Macular Pigment Optical Density in healthy adults: a randomized controlled trial — The Journal of Nutrition

The post The nut that defends against age-related vision loss appeared first on Easy Health Options®.

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

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

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GAI-17 could help heal stroke damage

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

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

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

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

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

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

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

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

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Prevention and stroke support

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

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

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

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

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

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

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

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

Sources:

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

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

Heart Disease & Stroke Statistics 2025 Update — American Heart Association

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

Risk Factors Under Your Control — American Stroke Association

The post The drug that could heal stroke — and a lot more appeared first on Easy Health Options®.

But this belief about eggs has turned out to be much ado about nothing. In fact, research indicates that the opposite may be true — and that it’s another side on your breakfast plate that could be the real villain in the cholesterol war…

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The dietary paradox of the egg

In a world-first study, Australian researchers examined the independent effects of dietary cholesterol (like the kind in eggs) and saturated fat (like the kind in bacon and sausage) on LDL cholesterol. LDL is the “bad” kind of cholesterol that causes plaque buildup in the arteries.

The participants in the study were assigned to three different diets, each of which was followed for five weeks. The first was a diet high in cholesterol (660 mg/day) and low in saturated fat (6%) that included two eggs a day. The second was a low cholesterol (300 mg/day), high saturated fat (12%) diet without eggs. And the third was a diet high in cholesterol (600 mg/day) and saturated fat (12%), which included one egg a week.

What the researchers discovered put the lie to the egg’s bad reputation. By separating the effects of cholesterol and saturated fat, they found the high dietary cholesterol from eggs wasn’t the problem.

“Instead, it was the saturated fat that was the real driver of cholesterol elevation,” says lead researcher Jon Buckley, a professor at the University of South Australia.

That wasn’t all. The researchers discovered that eating two eggs a day, as long as it was part of a diet low in saturated fat, can actually reduce LDL cholesterol levels and lower the risk of heart disease.

Buckley says this evidence shows it’s time to rethink the egg’s bad reputation.

“Eggs have long been unfairly cracked by outdated dietary advice,” he says. “They’re unique – high in cholesterol, yes, but low in saturated fat. Yet it’s their cholesterol level that has often caused people to question their place in a healthy diet.”

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Hold the bacon

This is excellent news for people who love having eggs for breakfast, but it’s more bad news for those who prefer a side of bacon or sausage with their eggs.

These processed, fatty meats have already been linked to CVD and a host of other health problems, including cancer and a significantly higher risk of memory loss and dementia.

The bottom line: as delicious as these breakfast meats are, it’s best to skip them and take your eggs with a side of fruit or whole-grain toast.

What about having cheese with your omelet or scrambled eggs? Unfortunately, many cheeses are high in saturated fat, including cheddar (19%), American (13%) and Swiss (8%). The good news is that there are low-fat versions of these cheeses available, so use one of those, and you can enjoy your cheese omelet guilt-free.

Finally, make sure you cook your eggs in a heart-healthy, non-tropical oil like olive oil. The American Heart Association also recommends heart-healthy canola oil, but bear in mind this oil has been linked to Alzheimer’s disease.

Sources:

Eggs are off the hook—study reveals bacon’s the real heart risk — ScienceDaily

Impact of dietary cholesterol from eggs and saturated fat on LDL cholesterol levels: a randomized cross-over study — The American Journal of Clinical Nutrition

Which Cheeses Are Low in Fat and Cholesterol? — Verywell Health

The post The real cholesterol culprit cracked: It’s not eggs appeared first on Easy Health Options®.

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

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

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

Here’s what you need to know…

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Energy decline equals protein buildup

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

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

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

Think of it this way…

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

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

The supplements that provide the solution

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

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

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

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

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

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

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

However, we’re not there yet…

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

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

Sources:

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

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

But what if it’s really more akin to an infection?

That’s what researchers say advanced genetic sequencing science is revealing — along with potential treatments capable of targeting the protein behind senescence (the process of deterioration) to stop aging’s “spread.”

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Aging’s dirty little secret

Past research has shown that aging isn’t limited to one area of the body. Instead, when it starts, it begins to diffuse throughout the body.

Sort of like an infection…

One day, usually after the age of 40, you may start feeling arthritis-like issues in, say, your knee. By the following year, not only is your knee aching and stiff, but your back, neck and other areas have joined in.

Before you know it, each year you’re suffering from another sign of aging in another part of your body. But your best friend seems to be doing just fine.

While researchers have been well aware of the spreading effects of aging throughout the body, the mechanisms of how exactly it happens haven’t been so easy to nail down.

Cue a team of researchers from Korea University College of Medicine…

They were able to prove that cellular aging (a process known as senescence) begins due to a protein known as HMGB1 — we’ll call it “aging’s dirty little secret” — that potentially accelerates the aging process as it spreads from one part of the body to another.

They also may have found a way to stop it…

Sending out the aging signal

Their research, published in the journal Metabolism, revealed that this protein acts as an “aging messenger” that carries signals from cell to cell, transforming otherwise healthy cells into aged and dysfunctional ones.

Here’s how it works…

When HMGB1 is in an oxygen-rich environment, it functions normally. However, when there is a lack of oxygen in the cellular environment that surrounds the protein, it becomes reduced — and that’s when things go bad.

HMGB1 then binds to cellular receptors, activating the JAK/STAT and NF-κB pathways in the cells, which are known to promote inflammation and cue the cells to age.

This triggers a molecular signaling cascade: Aging cells produce more HMGB1, which spreads to other cells, activating their senescence pathways as well — in effect causing aging to spread like a virus from cell to cell.

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Putting an aging ‘do not disturb’ sign on your cells

The good news in all of this is that when the scientists treated mice with antibodies that block HMGB1 from activating the JAK/STAT pathway, they were able to reduce age-related dysfunction.

What does that mean for us?

Well, they hope that in the future, a drug treatment can be developed using a class of medications, known as JAK2 inhibitors, to essentially keep HMGB1 from activating the pathways it used to spread its dirty work — otherwise known as aging.

I’m excited about that news — but even more excited about all the natural compounds already known to be JAK2 inhibitors. And many of them are already compounds associated with healthy aging.

I’m sure you’ll recognize a few of these, and may already be up to speed on their anti-aging reputations:

• Resveratrol –A potent antioxidant found in the skin of red grapes, and responsible for widespread interest in the field of anti-aging research, made popular by Dr. David Sinclair and colleagues in the early 2000s.
• Curcumin – The active component of turmeric that offers potential anti-aging effects due to its antioxidant and anti-inflammatory properties that may combat age-related disease and promote healthy aging.
• Bergamottin –  A natural antioxidant phenol found in the peel of the bergamot orange, grapefruit and lemon, with anti-senescence, anti-aging and immune-modulating effects.
• Garcinol –  Extracted from Garcinia indica fruit, peel and leaves, and is a powerful antioxidant.
• Quercetin – A flavonoid found in fruits and vegetables that shows promise for anti-aging due to its antioxidant, anti-inflammatory and senolytic properties.

They won’t stop aging, but I have my doubts that any drug would ever be able to do that either. But they can certainly help you age more healthily.

Sources:

Aging Spreads Through The Body Like An Infection, And This Protein Could Be To Blame — Study Finds

Propagation of senescent phenotypes by extracellular HMGB1 is dependent on its redox state — Metabolism

The Role of Natural Products as Inhibitors of JAK/STAT Signaling Pathways in Glioblastoma Treatment — NIH

Quercetin as a JAK–STAT inhibitor: a potential role in solid tumors and neurodegenerative diseases — BMC

The post The protein that causes aging to spread like an infection appeared first on Easy Health Options®.

Like the way gum disease is tied to cancer and diabetes.

Well now, researchers have confirmed a new connection…

It comes from a type of drug known for helping get things “up” — but has been found to take down long-term blood sugar in type 2 diabetics…

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It’s all about nitric oxide

Before you read about this amazing connection, you need to know a little about nitric oxide (NO).

Nitric oxide is a gas that our bodies produce naturally. It acts as a signaling molecule, telling blood vessels to relax, for one very important purpose: to allow healthy blood flow to every nook and cranny of the body.

One arena where this is crucial is in the treatment of erectile dysfunction.

NO is what makes drugs for erectile dysfunction, like Viagra and others, effective.

You see, erectile dysfunction is a vascular (blood vessel) and hormonal problem.

When NO helps the muscles in the penis to relax, the chambers inside the penis can fill with blood and an erection can be achieved.

Erectile dysfunction is not only a sign of trouble in the bedroom. It can be a sign of a serious heart problem or an indication of high blood sugar that is moving quickly toward full-blown diabetes.

And here’s where the connection comes in…

ED drugs promote effects of NO on blood sugar

Drugs like Viagra, known as PDE5 inhibitors, harness nitric oxide and its ability to open blood vessels.

That’s why, in previous research, investigators tested a theory that providing a sustained supply of NO may be an efficient way of treating cardiometabolic syndrome. Reduced NO absorption is a hallmark of the disorder.

And they were right. In experiments using mice, those that had their NO levels boosted had better glucose tolerance and lower fasting insulin levels. And compared to a control group that was not supplemented with NO, the NO mice gained 17 percent less body weight.

More recently, research at the University of Gothenburg in Sweden set out to investigate whether the drug tadalafil (Cialis), might have a similar effect in people…

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Potency drug reduced long-term blood sugar in small group of people

In their research, eighteen participants were randomly assigned to receive either a high daily dose of tadalafil or a placebo for a period of six weeks. The groups then switched for another six weeks.

Because tadalafil has several unpleasant side effects, including headache, heartburn, diarrhea, muscle and back pain, low blood pressure, nasal congestion, tinnitus and blurred vision, the participants were closely monitored. 

How did things pan out?

There was no significant difference in insulin sensitivity. But surprisingly, tadalafil caused a clear improvement in metabolic control, based on a test that shows how much sugar is in your blood known as the A1C test.

For people taking tadalafil, the level of A1C fell by an average of 2.50 mmol/mol (millimoles/mole).

“That’s a very distinct improvement in the long-term sugar levels, which we couldn’t have dreamed of after only six weeks of supplementary treatment in patients with well-controlled type 2 diabetes,” said Prof. Per-Anders Jansson who led the research.

But he also had a warning: “Self-medication with PDE5 inhibitors must never take place because, at worst, it can be life-threatening in combination with certain other drugs. These medicines are available on prescription only and must always be prescribed by the attending physician.”

His team is looking at repeating this pilot study with a larger group for a longer period to see if the results are similar.

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How the body produces NO

Our bodies produce NO in a couple of ways — no drugs needed — with the right foods.

The most direct way is via the nitrate–nitrite–nitric oxide pathway. Research claims it’s the most bioavailable, sustainable and quickest route for raising NO levels. And it works like this…

When we eat foods containing dietary nitrates (not to be confused with the food preservatives sodium nitrite and sodium nitrate), like beets or spinach, a chemical reaction occurs with bacteria in the mouth. This converts nitrates to nitrites and then NO in the gut, bloodstream and various organs.

The amino acids l-arginine and l-citrulline are also building blocks of NO and are found in a range of foods, including:

• Lobster
• Turkey
• Chicken
• Watermelon
• Squash
• Chickpeas
• Pumpkin
• Cucumber

So, whether you are a meat eater, a vegetarian or a vegan, there are foods available to you that will help generate healthy levels of nitric oxide naturally. That’s a relief considering the side effects — and the cost of drugs like Cialis…

To quote Dr. John Morley, director of endocrinology at Saint Louis University in Missouri, providing his opinion on a similar study, “Clearly, there is a potential, but these are among the most expensive drugs there are.”

Sources:

Potency drug reduced long-term blood sugar in type 2 diabetes — Eureka Alert

Feasibility of high-dose tadalafil and effects on insulin resistance in well-controlled patients with type 2 diabetes (MAKROTAD): a single-centre, double-blind, randomised, placebo-controlled, cross-over phase 2 trial — The Lancet

All About Your A1C — Centers for Disease Control and Prevention (CDC)

The post The ED drug that brings long-term blood sugar down appeared first on Easy Health Options®.

Maybe it’s because women cross a proverbial threshold — menstruation — that eventually opens a door for young women to begin regular gynecological checkups. Along with those yearly visits come screenings for female-specific cancers.

This kickstarts a habit of regular preventive care that becomes ingrained. But for men, it’s a different story…

Our culture gives men the message that they need to “be strong” and “handle things.”

This message makes a lot of men — especially young men — reluctant to take care of their health, and it’s a habit that’s slow to change.

A new study shows just how big an impact this is having on the health of men, and the news isn’t good…

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An ounce of prevention = a pound of cure

It’s not just a saying. Preventing disease really is a much easier route than curing one. But it’s not a message men have gotten — and it shows…

Last year, Harvard researchers shared that the life expectancy gap between men and women had grown to as much as six years. Sadly, experts say it’s due in part to preventable deaths.

“When you’re in your 20s, 30s, you’re indestructible, you’re Superman,” says Scott Stephens, a 62-year-old who never thought about his health care until he was in his 40s and his father developed prostate cancer.

“It’s also a badge of courage; why should I go? I don’t need to call my doctor.”

A new survey by the Cleveland Clinic looked at members of Gen Z (born 1997-2005), Millennials (born 1981-1996), Gen X (born 1965-1980) and Boomers+ (born before 1965).

They grouped Gen X and Boomers together and Millennials and Gen Z together. Then they compared their survey answers to some specific questions:

• Get a yearly physical (61% Gen X and Boomers+ vs. 32% Millennials and Gen Z men)
• Avoid smoking/vaping (60% Gen X and Boomers+ vs. 43% Millennials and Gen Z men)
• Address mental health (53% Gen X and Boomers+ 59% Millennials and Gen Z men)

Additional revelations from the survey were:

• Most men fear getting cancer (74%), but rates of screenings and cancer awareness remain low.
• One-third of Gen X and Boomers+ who are eligible for colorectal cancer screening have not been screened or are not sure if they’ve been screened.
• A quarter of men with an average risk of prostate cancer (50+) have not been screened or are not sure if they’ve been screened.

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What men should do to protect their health

There’s a clear generational divide in how men approach health. But if we jumped back in time 30 years or so, we’d likely find the exact same habits playing out.

In other words, Gen Z isn’t the first generation of young men to place a low priority on their health. It seems that it’s just a matter of getting older before men begin to take health seriously — when symptoms crop up that require attention.

But regardless of age, there are steps men should be taking at each stage of life to safeguard their health:

In your 20s or 30s. Stop relying on the Internet. Make an appointment and get a handle on how healthy (or unhealthy) you are.

“Men should first come around age 21 for general health maintenance,” says Dr. Messmer. It’s also a good time to start measuring cholesterol, especially if there’s a family history of heart disease.

In your 40s. Colon cancer screening should start when men are in their 40s and then repeat every 10 years. If you have a family history, screening should start five years earlier than the age at which the relative was diagnosed and be repeated every five years.

Prostate, bladder, and kidney cancer screening should also begin in a man’s 40s.

In your 50s or 60s. This is the time when urologic issues tend to crop up. Many men come in with erectile dysfunction but discover they have a more serious prostate problem. Besides the standard PSA test, doctors now have other ways to gauge a man’s risk.

Finally, Dr. Ryon McDermott of the University of South Alabama points out, “The brain and the body are obviously very connected.” It’s never too late to start taking care of your mental health.

Sources:

National Cleveland Clinic Survey Examines Generational Divide in Men’s Health — Cleveland Clinic

It’s Time to Man Up and See a Doctor — Web MD

Widening Gender Gap in Life Expectancy in the US, 2010-2021 — JAMA Internal Medicine

Mars vs. Venus: The gender gap in health — Harvard Medical School

The post The unnecessary reason for men’s increasingly shorter lifespans appeared first on Easy Health Options®.

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

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

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

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

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

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Using ear wax to detect Parkinson’s

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

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

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

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

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

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

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

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

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

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

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Catching Parkinson’s early: know the warning signs

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

But for the person with ADHD, who may experience frequent nights of insomnia, it can affect life in a more dramatic and ongoing way.

It turns out that it may be insomnia that’s dragging their mood and quality of life down, compounding the struggles associated with attention deficit and the challenges of emotional regulation when living with ADHD.

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Insomnia has a significant impact on people with ADHD

Adults with ADHD are at higher risk of depression and lower quality of life (QoL) and research has revealed that sleep problems associated with ADHD may be why.

Specifically, insomnia could be the “missing link” that connects ADHD with depression and poor life quality.

Dr. Sarah Chellappa is an associate professor of psychology at the University of Southampton in England. She is also the senior author of a recently published study.

“We know that sleep disruption can impact neurobehavioral and cognitive systems, including attention and emotional regulation. At the same time, sleep disruption may arise from ADHD-related impulsivity and hyperactivity, suggesting a reinforcing cycle between sleep disorders and ADHD,” says Dr Sarah Chellappa.

Researchers from the University of Southampton and the Netherlands Institute for Neuroscience looked at data from the Netherlands Sleep Registry.

They singled out responses from 1,364 of the over ten thousand participants in the Registry, looking at answers to questions about ADHD traits, insomnia, circadian factors, depression and quality of life.

Their findings made it clear that ADHD traits were associated with worse depression and more severe insomnia — and that insomnia and other sleep disorders were the potential link between ADHD, depression and lower quality of life.

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Hope for better interventions… and what to do until then

Professor Samuele Cortese, a co-author of the study, is also from the University of Southampton.

“There needs to be more research to understand this complex interplay. By improving our understanding, we could uncover treatment options that improve the quality of life of people with ADHD,” he says.

“For instance, targeting insomnia complaints in individuals with higher ADHD traits, with Cognitive Behavioural Therapy for Insomnia or Sleep Restriction therapy may help improve their quality of life.”

But there are simple, safe ways for people with ADHD to help themselves right now.

Melatonin is a hormone your brain produces to regulate your sleep and wake cycles. People with ADHD tend to have inhibited melatonin release and more difficulty preparing their bodies for rest. A French study found that melatonin helps adults with sleep disorders and ADHD.

Phosphatidylserine (PS) is a phospholipid that’s normally abundant in the brain and nervous system. It stimulates dopamine, a neurotransmitter that plays a role in sleep and emotional regulation. An imbalance of dopamine can lead to depression.

Omega-3s. Besides being good for heart health, omega-3 fatty acids may improve symptoms of ADHD, including behavior, cognitive skills and focus.

Other supplements that research has linked with improvement in ADHD symptoms include zinc, iron, magnesium, ginkgo and ginseng.

Always talk with your doctor before adding a new supplement to your daily regimen, particularly if you are taking medications for ADHD or other conditions.

Sources:

Can’t sleep, can’t focus, can’t thrive? ADHD and insomnia may be a vicious cycle — Science Daily

Associations of ADHD traits, sleep/circadian factors, depression and quality of life — BMJ Mental Health

Melatonin, Omega 3 & Dietary Supplements: ADHD Hype or Help? — ADDitude

6 Natural Supplements That Benefit Most Brains — ADDitude

The post The vicious cycle of adult ADHD and insomnia appeared first on Easy Health Options®.

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

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

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

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

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Blood sugar elevation and virility

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

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

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

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

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

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

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

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Keeping blood sugar in balance

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

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

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

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

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

Sources:

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

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

Erectile dysfunction — Mayo Clinic

Blood Glucose and Exercise — American Diabetes Association

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

In fact, a leaky gut lining could be behind your uncomfortable and even dangerous health issues and yet it could go completely ignored by your doctor.

Sadly, the incidence of undiagnosed celiac disease — an autoimmune condition that damages your gut lining and allows all of the bad stuff from your intestines to leak out — has skyrocketed in the United States over the past 50 years.

Luckily, researchers are now shining a light on just exactly how leaks form in the gut lining, which can provide hope for treatment that works.

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The gluten connection to leaky gut

As you may already know, if a person has leaky gut syndrome or celiac disease, gluten is not their friend.

Here’s the issue…

Whether you’re enjoying a hearty sandwich, scarfing down a yummy doughnut or having a pancake breakfast, the gluten in the food you eat must be broken down into proteins by an enzyme known as tissue transglutaminase (tTG).

In people without leaky gut or celiac, these proteins are absorbed.

However, in those unlucky enough to have a real problem with gluten, things don’t work as they’re supposed to.

And that’s where the new research comes in…

Scientists from Bielefeld University found that because your body cannot completely break down gluten proteins if you have celiac disease, large gluten fragments, or peptides, can form in your gut.

This happens because a form of the tTG enzyme called tissue transglutaminase 2 (tTG2) modifies gluten proteins, forming structures or oligomers that then build up in the gut lining.

Once there, these large molecules, which the scientists are calling 33-mer deamidated gliadin peptide (DGP) act as a key, opening the tightly closed junctures of the gut lining and leading to leaky gut syndrome.

What happens when your gut leaks?

According to the study, this is a dangerous prospect since, “If 33-merDGP oligomers are formed, they may damage the epithelial cell network, allowing gluten peptides, bacteria, and other toxins to pass massively into the bloodstream, leading to inflammation and, in celiac disease, autoimmunity.”

Just a few of the problems you can experience include:

• Fatigue
• Diarrhea
• Bloating and gas
• Abdominal pain
• Nausea and vomiting
• Constipation
• Headaches
• Joint pain
• Itchy, blistery skin
• Elevated liver enzymes

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In addition, a leaky gut can set off a cycle of weight gain, since endotoxins that escape the gut and enter the bloodstream interfere with the normal functioning of fat cells. Specifically, these toxins stop the browning process that turns bad white fat into calorie-burning beige fat.

Fighting back against leaky gut

Avoiding gluten is the best answer, but doing so is not easy, unless on the strictest of diets. Even ordering gluten-free at restaurants is a big gamble.

The good news is that you can help strengthen and support the health of your gut to reduce your symptoms and your risks.

My colleague, Virginia Tims-Lawson, has put together a list of five must-have supplements to repair a leaky gut.

It’s a list that includes probiotics, which you may get even more of a boost from, by choosing a supplement that’s spore-based.

Finally, be sure and check out this list of five sinister foods to avoid, along with five foods that can offer help leaky gut syndrome.

Sources:

Celiac disease: New findings on the effects of gluten — ScienceDaily

Celiac Disease — Mayo Clinic

Increased Prevalence and Mortality in Undiagnosed Celiac Disease — Gastroenterology

The post How this sneaky protein triggers leaky gut syndrome appeared first on Easy Health Options®.

Fortunately, it was nothing serious. However, that experience taught me a valuable lesson: when it comes to my health, it’s better to be safe than sorry.

It’s possible to experience symptoms like headache, fatigue, and nausea and have nothing seriously wrong. Or, it’s possible that these could each be a symptom of one of the ten major health problems listed below.

What you learn here could save you a lot of pain and trouble. It could also quite possibly save your life.

Frequently misdiagnosed conditions and their symptoms

1. Cancer. Fatigue, weight loss and pain are symptoms that often go part and parcel with cancer. But they are also found in so many other conditions.

• Breast cancer is often written off as benign fibroids.
• Lung cancer can be mistaken for COPD, especially in smokers.
• Colorectal cancer has the same abdominal discomfort and bowel changes as irritable bowel syndrome (IBS).
• Prostate cancer can easily be mistaken for benign prostatic hyperplasia, a benign enlargement of the prostate.
• Bladder cancer shares symptoms with urinary tract infections, such as pain while urinating, frequent urination, and pelvic pain.

2. Heart attack. Age and gender play a huge role in the misdiagnosis of heart attacks. No one expects someone in their 30s or 40s to have a heart attack, and symptoms like chest pain, shortness of breath and indigestion are often attributed to other conditions.

A woman having a heart attack may not present with chest pain or arm pain. She may simply be nauseous, fatigued, and/or have jaw or back pain. These atypical symptoms are prevalent in women and are often easily attributed to other causes.

3. Stroke. Again, it’s the less-than-classic symptoms of a stroke that cause it to be dismissed as something else.

Rather than classic symptoms such as sudden numbness in one side of the body, slurred speech, and confusion, some stroke victims (women in particular) may look like they’re experiencing migraine, vertigo or an anxiety attack. They’ll have atypical symptoms, including dizziness, nausea and headache.

4. Thyroid conditions. Hypothyroidism (underactive thyroid) can cause fatigue, weight gain and feelings of sadness or apathy, while hyperthyroidism (overactive thyroid) may cause anxiety, irritability, and insomnia. Clearly, these symptoms occur in other disorders.

5. Carpal tunnel syndrome involves compression of the median nerve running through the wrist. Misdiagnosis of CPT as tendinitis or arthritis can cause a patient to delay surgery until it’s too late, leading to permanent nerve damage and irreversible weakness and numbness of the hand that affects its use.

6. Appendicitis. The abdominal pain of appendicitis is not always severe and can be mistaken for gastrointestinal discomfort. Some people experience nausea, vomiting and a mild fever, while others do not. A delay in diagnosis can quickly become a medical emergency if the appendix bursts.

7. Celiac disease. Both celiac disease and irritable bowel syndrome (IBS) cause abdominal pain, bloating, and diarrhea. But a person with celiac disease must eliminate all gluten from their lives or risk damage to the lining of the small intestine, which ultimately leads to malnutrition.

8. Lyme disease. The bite of the tick that causes Lyme often produces a “bullseye” rash. If the rash isn’t present, Lyme is usually misdiagnosed as fibromyalgia or chronic fatigue syndrome, whose symptoms are similar (fatigue, joint pain, headaches and neurological issues).

9. Multiple sclerosis (MS) is often misdiagnosed as other conditions, including fibromyalgia, ALS, migraines and Vitamin B deficiency. If you are experiencing a combination of muscle weakness, fatigue, vision problems, and balance issues, make sure to have your doctor evaluate you for MS.

10. Depression is challenging to diagnose, as it looks different for different people. Symptoms such as fatigue, irritability, changes in sleep patterns, and alterations in appetite can mimic other physical conditions, including hypothyroidism or vitamin deficiencies.

Becoming a self-advocate

I hope that the information I’ve presented here will turn you into a fierce self-advocate. Doctors aren’t infallible, and being informed helps when you talk to them.

Never leave your doctor’s office until you’re satisfied with the answer you receive. If you have an unusual symptom or if you’re not feeling comfortable with the explanation you get, don’t let a doctor dismiss it as “nothing serious.”

Source:

Top Ten Health Conditions That Are Easily Misdiagnosed osmosis.org

The post The 10 most frequently misdiagnosed conditions appeared first on Easy Health Options®.

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

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

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

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

That may be changing…

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

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

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A sign your ICU stay could end in 30 days

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

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

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

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

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

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

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

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

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

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

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

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What does all this mean for you?

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

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

But did you know that with obesity also comes an increased risk for cognitive decline and Alzheimer’s disease?

That’s right. All those fast-food meals can cause brain inflammation that leads to cognitive impairment and memory loss.

But is obesity the cause, or is it the food itself?

Well, it takes some time to become obese, no matter how bad a person’s diet. So, if obesity were the main factor, it stands to reason that it would take that same amount of time before cognitive deficits start to appear.

However, new research presents evidence that the effects of a high-fat diet on the brain show up in as little as three days.

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High-fat eating creates cognitive changes in just 3 days

A few years ago, researchers at Ohio State University showed that just one meal high in saturated fat (like the kind you’d get in a fast-food drive-thru) is enough to mess with your mental performance and focus.

These researchers didn’t investigate the “why” of this, but a more recent study has.

“We’re really looking for the effects of the diet directly on the brain. And we showed that within three days, long before obesity sets in, tremendous neuroinflammatory shifts are occurring,” says senior study author Dr. Ruth Barrientos.

Dr. Barrientos is an investigator in the Institute for Behavioral Medicine Research at Ohio State University.

This study investigated the impact of a high-fat diet in rats after three months (to model diet-induced obesity) as well as after just three days (to model the rapid changes that occur when we eat fatty foods).

After just three days, the rats showed negative inflammatory changes in the brain and two types of memory impairment common in older people with dementia:

• Contextual memory is the ability to remember emotional or social circumstances related to an event and is controlled by the hippocampus, the primary memory center of the brain.
• Cued-fear memory (recalling a stimulus that has signaled danger in the past) originates in the amygdala, the fear and danger center of the brain.

“The results dispel the idea that diet-related inflammation in the aging brain is driven by obesity,” says Dr. Barrientos.

“Unhealthy diets and obesity are linked, but they are not inseparable. We’re really looking for the effects of the diet directly on the brain. And we showed that within three days, long before obesity sets in, tremendous neuroinflammatory shifts are occurring.”

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Preserving your brain power

The MIND diet was created by researchers from Rush University Medical Center and is based on decades’ worth of brain health research.

In a 12-year study, people who ate a diet that resembled the MIND diet reduced their risk of being diagnosed with mild cognitive impairment (the precursor to dementia) or dementia by 19 percent.

Another study indicated that, when it’s strictly adhered to, it can reduce the risk of Alzheimer’s disease by 53%.

So, what can you eat on the MIND diet?

• Berries are emphasized over other fruits due to their high antioxidant content.
• Eating fish, a good source of omega-3 fatty acids, is recommended at least once a week.
• Leafy greens are especially emphasized. Compared to other vegetables, they are especially linked to reducing the risk of cardiovascular disease and cognitive decline.
• A daily 5 oz. serving of red wine.

Are you surprised by the red wine? There’s certainly science there…

Barcelona-based researchers discovered that the antioxidant resveratrol, found in the skin of grapes, protected mice against memory loss induced by a high-fat diet and prevented memory loss in mice altered to have Alzheimer’s. The antioxidant also reduced amyloid plaques and tau neurofibrillary tangles, both of which are manifestations of Alzheimer’s disease.

Other foods allowed on the MIND diet include whole grains, poultry, beans, lentils, soybeans and olive oil.

The MIND diet does include a few “unhealthy” foods that you’ll need to limit. You can only eat ½ teaspoon of butter a day and not more than one serving of fried food or pastries per week.

If this sounds like a plan you can stick to and you want to save your brain, then give it a try.

Sources:

Memory is impaired in aged rats after 3 days of high-fat eating — Eureka Alert

Obesity-associated memory impairment and neuroinflammation precede widespread peripheral perturbations in aged rats — Immunity and Ageing

The MIND Diet — Barrow Neurological Institute

The post What a high-fat diet does to the brain in just 3 days appeared first on Easy Health Options®.

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

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

The Worrisome Trend

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

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

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

A New Clue: Colibactin and Gut Bacteria

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

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

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

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

We Still Don’t Know the Full Story

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

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

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

The Fiber Connection

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

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

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

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

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

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

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

Colon Cancer Screening: When to Start

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

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

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

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

Or perhaps you’ve taken an over-the-counter PPI like Nexium or Prilosec.

When I first heard the phrase “proton pump,” I imagined there was a teeny-tiny pump in the body and that these drugs shut the pump down.

Not far from the truth, but not exactly the right visual, either.

In reality, PPIs block an enzyme that produces stomach acid.

But this form of relief may come with a catch, and a dangerous one.

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PPIs may be connected to new cases of hypertension

Protein pump inhibitors block an enzyme that produces stomach acid. It’s called the hydrogen-potassium ATPase pump or the “proton pump” for short.

Here’s a good way to understand it: PPIs inhibit (or prevent) the proton pump enzyme from completing a chemical process needed to make stomach acid. By short-circuiting this process, PPIs slow down the production of stomach acid.

You’ll still have enough stomach acid to digest food, just not an overproduction that’ll irritate the stomach.

But no medication acts solely on the part of the body it’s meant for.

While PPIs are at work interrupting acid production, they’re also interrupting an unrelated cycle that converts dietary nitrates from foods you eat into nitric oxide.

Nitric oxide is a natual vasodilator made by the body; it relaxes blood vessels, which lowers blood pressure.

Maybe you can see where this is going…

While PPIs are controlling your acid reflux, they could also be elevating your risk of hypertension.

At least, this was the finding of a study done at the University of Buffalo – SUNY whose primary goal was to evaluate the association between PPI use and new cases of hypertension in menopausal women enrolled in the WHI-OS (Women’s Health Initiative Observational Study).

Out of 64,720 menopausal women, the study found 28,951 new cases of hypertension after a mean follow-up of 8.7 years.

The researchers feel this could be attributable to the reduction of nitric oxide brought on by the PPIs.

You should know this isn’t the first time the safety of PPIs have been called into question. Some have been linked to increased risk of stroke, bone fracture, pneumonia, type 2 diabetes, Clostridium difficile infection and kidney damage.

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Non-prescription ways to control stomach acid

Fortunately, some foods are safe remedies for acid reflux. These include olive oil, apple cider vinegar and carob.

And don’t forget herbs and spices!

Turmeric is derived from the root of the Curcuma longa plant. It contains a naturally active compound called curcumin. It’s often used in Indian food.

Studies have shown that curcumin is just as effective as omeprazole (a common PPI) at relieving the symptoms of indigestion, including acid reflux.

Then, of course, there are lifestyle changes that can help control GERD, acid reflux and heartburn:

• Maintain a normal weight.
• Don’t smoke!
• Engage in moderate to vigorous physical activity for at least 30 minutes a day.
• Restrict coffee, tea and sodas to no more than 2 cups per day.

Finally, here are some tips for a diet that could help control acid reflux:

Eat foods that have a higher pH because they are more alkaline and can offset stomach acid. These include bananas, melons, cauliflower, fennel, and nuts.

High-fiber foods can curb overeating, which contributes to GERD. These include:

• Whole grains such as oatmeal, couscous and brown rice.
• Root vegetables such as sweet potatoes, carrots and beets.
• Green vegetables such as asparagus, broccoli and green beans.

Regardless of how you manage or alleviate your symptoms, it’s important to do so. If you develop GERD, the more serious form of acid reflux, you could be at higher risk of developing Barrett’s esophagus, which is a dangerous condition.

Sources:

Proton Pump Inhibitor Use and Incident Hypertension in Menopausal Women — Journal of the American Heart Association

Long-Term PPI Use Linked to Hypertension in Menopausal Women — U.S. Pharmacist

Proton pump inhibitors — Cleveland Clinic

The post The medication that trades acid reflux for hypertension appeared first on Easy Health Options®.

You may want to review your medications.

That’s because, according to a review team of scientists in Singapore, prescriptions used to treat the chronic diseases that become more common as we age may also block your body’s thermoregulation abilities, leaving you baking as temperatures rise.

In fact, the scientists say that medications for four categories of conditions make it far more difficult for the human body to handle hot weather by reducing its ability to sweat or increase blood flow to the skin.

So, which conditions (along with the medications used to treat them) can cause a weather worry?

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Conditions treated with meds that get you hot under the collar

#1 – Cancer

Taking certain cancer medications and uncomfortable hot flashes often go hand-in-hand. Exercising has been shown to help calm those power surges and improve thermoregulatory responses in other chronic conditions, like diabetes, and may do the same for cancer patients.

Studies found that exercising twice per week helped people undergoing treatment for breast cancer improve their energy levels and decrease their pain levels significantly within six months.

Check with your doctor first, and be sure to exercise indoors!

#2 – Heart disease

People who take medications for cardiovascular diseases, such as coronary heart disease, stroke and heart failure, are also more vulnerable when the mercury rises due to the increased work required of their hearts. As temperatures increase, the heart must deliver more blood to the skin and muscles to maintain a core temperature at an optimal level.

Certain heart medications can also increase the dangers.

Medications people with heart conditions need to watch out for include:

• Anti-platelet medications – Drugs like aspirin and clopidogrel, which are used to prevent blood clots, can increase core temperature, whether at rest or during exercise. Additionally, these meds can also reduce blood flow to the skin and block sweat responses, making your body less sensitive to accumulated heat and slowing its ability to cool down, raising the risk of heat stroke.
• Beta-blockers – Medications used to treat heart conditions such as ischemic heart disease, high blood pressure and heart failure, called beta-blockers, can also cause problems when it’s hot outside. That’s because these drugs reduce skin blood flow during heat stress by lowering blood pressure, making it hard for your body to cool off. This can make a heart attack more likely.

#3 – Diabetes

If you have diabetes and find it hard to keep cool, your medications could be to blame. That’s because insulin, which is commonly used to reduce high blood sugar, has been shown to impair your body’s ability to regulate heat properly. To make matters worse, insulin also raises metabolic heat production both at rest and during exercise, which can be fatal if your body can’t rid itself of the accumulated heat fast enough.

If that weren’t enough, another diabetes drug, metformin, can also cause problems on those hot days. Metformin can cause diarrhea and nausea, which lead to fluid loss, which increases your risk of dehydration and dramatically increases the strain on your heart.

#4 – Neurocognitive diseases

Finally, an inability to handle the heat can be caused by taking meds used to treat neurocognitive diseases like Parkinson’s and Alzheimer’s. Anticholinergics and cholinesterase inhibitors, as well as dopamine replacement agents and dopamine agonists, may all improve symptoms of these diseases, yet they may also reduce thermoregulation, impair sweat response and increase your body’s core temperature.

All of this can lead to an increased risk of developing heat-related illnesses.

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Stay cool and see if your meds are on the hot list

So if you feel like you just can’t get cool, the medications you’re taking could be at the heart of your problems.

Check your medicine cabinet for the drugs we discussed above that can play havoc with your body’s thermoregulation abilities and talk to your doctor. But be ready to be your own health advocate, since even your doctor may not understand just how much these drugs could affect you.

As Associate Professor, Melvin Leow, the review’s co-author and Senior Consultant Endocrinologist at Tan Tock Seng Hospital, warns, “Physicians are often unaware of the potential harms certain drugs may cause by compromising the body’s thermoregulatory control mechanisms. This is an especially important area to delve into as those with chronic diseases and older adults are susceptible to adverse health outcomes in the heat, due to their reduced thermoregulatory capacity.”

Then follow these hot weather tips to keep cool, posted by Michigan Medicine.

Also, think about upping your vitamin C and nitric oxide to help your body cool itself better, as long as your doctor doesn’t think they should interfere with your medication.

Sources:

Medications for chronic diseases affect the body’s ability to regulate body temperature, keep cool – EurekAlert!

The post Meds for certain chronic conditions trigger heat-related dangers appeared first on Easy Health Options®.

Unfortunately, there is currently no better way to save a damaged or infected tooth than to undergo a root canal. So, it’s best to do everything you can to avoid having one in the first place.

Of course, good dental care is your first line of defense against the kind of tooth infection that leads to a root canal. But who couldn’t use an edge to stay out of the dentist’s chair…

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Exercise, omega-3 and tooth health

Caries, or tooth decay, can cause inflammation at the tip of the tooth’s root, or apex, and its surrounding area. If left untreated, the bacteria can reach the root canal and pass through it to the apex, causing an infection known as apical periodontitis. A form of gum disease, this condition can lead not only to tooth loss but also to bone loss.

“It’s a condition that patients may not even know they have because of its chronic nature, but which can evolve and lead to bone destruction and tooth mobility,” says Rogério de Castilho of the Araçatuba School of Dentistry at São Paulo State University (FOA-UNESP) in Brazil. “In addition, in specific situations, such as a drop in immunity, it can become acute, so the patient starts to feel pain, pus forms at the site, the face can become swollen.”

There’s also a two-way relationship between specific health conditions that can worsen apical periodontitis, including diabetes, metabolic syndrome, arteriosclerosis and kidney disease. At the same time, infection in the apex can exacerbate these diseases.

Castilho supervised a study in which researchers at FOA-UNESP induced apical periodontitis in 30 rats and divided them into three groups. The first group was left alone. The second and third groups underwent a 30-day swimming regimen. The third group also received dietary supplementation of omega-3, a polyunsaturated fatty acid that has proven therapeutic effects on chronic inflammation and associated diseases.

“In rats, physical exercise alone brought about a systemic improvement, regulating the local immune response,” says Ana Paula Fernandes Ribeiro, the first author of the study, carried out during her doctorate at FOA-UNESP. “In addition, when combined with supplementation, it further reduced the destructive condition caused by endodontic pathology.”

Benefits to bone and tissue

The study is the first to show that a combination of moderate physical exercise and omega-3 supplementation significantly reduces the inflammation caused by apical periodontitis. The combination of these activities:

• Limited bacterial progression.
• Reduced bone tissue loss.
• Regulated the release of pro-inflammatory cytokines.
• And stimulated the activity of fibroblasts, the cells that create and maintain tissue.

The authors note that the study provides new evidence of the benefits of exercise and omega-3 fatty acids for the immune system and oral health. Next, they would need to conduct a large clinical study to see if the same would be true in humans.

However, this study reinforced the findings of previous research that indicate omega-3 fatty acids could help fight off periodontitis and protect against the tooth pulp infection and loss that lead to root canal.

Keeping your teeth healthy could be the nudge you need to exercise regularly and add healthy omega-3s to your diet. Make sure you take a high-quality fish or krill oil supplement, or if you’re a fan of fish, eat at least two servings weekly.

Here are a few fish that are rich in omega-3:

• Mackerel
• Salmon
• Herring
• Oysters
• Sardines

Sources:

A combination of exercise and omega-3 reduces the severity of tooth root infections — Agência FAPESP

Physical exercise alone or combined with omega-3 modulates apical periodontitis induced in rats — Scientific Reports

What is a Root Canal? — American Association of Endodontists

The post The edge that could keep you out of the dentist’s chair appeared first on Easy Health Options®.

But is it true?

Well, it’s not called the middle-age spread because there’s not some truth to it.

But the more we understand about how that fat gets there, the better our chances are of doing something about it…

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What’s really behind middle-age spread

City of Hope® is one of the largest and most advanced cancer research and treatment organizations in the United States. But few of us know it’s also a leading research center for diabetes and other life-threatening illnesses.

Their researchers recently discovered exactly why we tend to lose muscle and gain body fat as we age — even when our body weight remains the same.

They began with a well-known fact: that fat cells grow larger with age. But they suspected white adipose tissue (WAT), commonly known as white body fat, also expanded by creating new fat cells.

If true, that means it could have an unlimited potential to grow, something none of us wants to hear.

To test their hypothesis, the team transferred adipocyte progenitor cells (APCs), a group of stem cells in WAT that evolve into fat cells, taken from young and older mice, into a group of young mice.

The result? The APCs from the older animals began generating massive amounts of new fat cells rapidly. But that’s not all…

Using RNA sequencing, they compared the activity of the APC gene in young and old mice. The APCs were barely active in the young mice, but in middle-aged mice, the APCs began pumping out new fat cells as if there was no tomorrow!

“While most adult stem cells’ capacity to grow wanes with age, the opposite holds true with APCs — aging unlocks these cells’ power to evolve and spread,” said Adolfo Garcia-Ocana, Ph.D., the Ruth B. & Robert K. Lanman Endowed Chair in Gene Regulation & Drug Discovery Research and chair of the Department of Molecular & Cellular Endocrinology at City of Hope. “This is the first evidence that our bellies expand with age due to the APCs’ high output of new fat cells.”

It gets worse… the research also discovered that aging transforms APCs into a new type of stem cell called committed preadipocytes, age-specific (CP-As). Starting in middle age, CP-A cells begin churning out new fat cells that lead to weight gain.

The good news? The scientists plan future research in hopes of developing new strategies that could eliminate or block the cells to prevent age-related fat gain.

Until then, we’re all on our own to do something about that middle-aged spread.

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Going after WAT to beat middle-age spread

We already have a few tricks up our sleeves to fight the battle of the belly bulge. And that’s to shift the makeup of fat in our bodies from WAT (which is made to be stored) to a form of fat the body burns for energy — brown fat.

You know diet is important, and exercise can burn fat. But at middle age, we need a little extra help.

I’ll discuss what I think are the two best ways to get that…

The first is called BAT (brown adipose tissue) activation. Your body can activate white fat to turn into brown fat when it gets cold enough. One study showed that up to 30 percent of your white fat cells can switch to brown fat when exposed to cold.

BAT activation can happen with the help of cold water immersion, cold showers and keeping the temperature in your home cooler. However, for BAT activation to work, you also have to combat inflammation. My second recommendation does that and more…

Black seed oil (from the Nigella sativa plant) is a natural anti-inflammatory. But a study on mice found that when used in combination with omega-3 fatty acids, white fat cells were reprogrammed to beige cells, which turn brown much more easily than WAT. Obesity-related inflammation was also mitigated.

So who says that middle-age spread has to be inevitable?

Sources:

Why our waistlines expand in middle age: Stem cells — ScienceDaily

The effects of temperature and seasons on subcutaneous white adipose tissue in humans: evidence for thermogenic gene induction — The Journal of clinical endocrinology and metabolism

The post The stem cell secret behind middle-age spread appeared first on Easy Health Options®.

Sounds too good to be true, right? Well, think again.

Chances are that if you have heard of this supplement, it was in the context of high-performance athletes.

But it’s actually a vital nutrient for anyone who wants to support everyday wellness and healthy aging. Does that sound like you?

Then, read on for the skinny on creatine and why you need more of it.

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Creatine: What is it

Creatine is a nutrient, a compound to be exact, produced by three amino acids. Its function is to increase the amount of adenosine triphosphate (ATP) in our cells — the body’s main source of energy.

Creatine can be found in seafood and red meat. It’s also available in flavored or unflavored powders, both in health stores and online.

In the gym, supplementing creatine translates to enhanced energy production, which means more energy to build muscle faster and to recover faster.

In general, ATP stores energy and delivers it to various parts of the body as it is needed to support everything from digestion to movement to thinking.

Once seen as a supplement for “gym rats” only, experts now say creatine plays a vital role in cellular energy, cognitive function, and healthy aging — and we should all take advantage of it.

What it does

If you’re dealing with physical fatigue that prevents you from staying active or finding that you’re just not as sharp as you once were, supplementing with creatine could help.

Dr. Richard Kreider, professor and director of the Exercise and Sport Nutrition Lab at Texas A&M University, has spent over 30 years investigating the effects of creatine.

He says, “When the body is stressed, like in exercise or under metabolic conditions like some diseases, creatine phosphate is needed to maintain energy in the cell, and therefore has a lot of protective and health benefits, in addition to the exercise performance effects that have been seen.”

But studies have found that most people aren’t getting enough. Women see a drop in their body’s creatine stores during hormonally driven periods such as menopause, menstruation or pregnancy.

And, as we age, we produce and store less. Production of ATP also slows down.

This slowing down of production has a particularly noticeable effect on muscle mass, strength and cognitive function.

In fact, just a couple of years ago, a critical analysis of nutritional supplements for healthy aging suggested four nutrients that could help prevent sarcopenia — the loss of muscle mass that occurs with age — and one of them was creatine.

Low dietary creatine intake is also associated with higher body fat. So why are we just hearing about its benefits outside of the gym?

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Unfounded concerns over safety and bloating

For years, there have been misgivings about its safety and the potential for uncomfortable bloating. But Dr. Kreider says a vast body of research shows it’s safe, effective and well-tolerated by most people.

When he and his colleagues analyzed 685 clinical trials on supplementing with creatine to assess its safety, their analysis revealed no significant differences in the rate of side effects between subjects taking creatine and those taking a placebo.

“There’s absolutely no data supporting any negative side effect anecdotally reported about creatine on the internet and in the media,” Dr. Kreider says. “Creatine is safe, and it’s important for everybody, not just bodybuilders and athletes.”

The problem is, most of us fall short in getting enough from our diets.

“You only get about a gram of creatine per pound of red meat or fish, like salmon, so it’s expensive and takes a lot of calories to get a gram,” Kreider said.

There’s no clearly defined Recommended Dietary Allowance for creatine, but the standard recommendation is 3 to 5 grams per day. Dr. Kreider suggests consuming 5 to 10 grams per day will maintain healthy stores and provide enough to support the brain.

When I try a new supplement, I usually start out with the lowest recommended amount and work my way up to see how well I tolerate it. I think that’s fair advice for just about anyone.

If you have kidney problems, it’s a good idea to discuss supplementing with your doctor first.

Sources:

This overlooked supplement could help you think sharper and age better — Science Daily

Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports — Journal of the International Society of Sports Nutrition

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials — Experimental Gerontology

Creatine shows potential to boost cognition in Alzheimer’s patients — University of Kansas Medical Center

Creatine monohydrate pilot in Alzheimer’s: Feasibility, brain creatine, and cognition — Alzheimer’s Association

The post The ‘gym supplement’ for healthy aging and everyday wellness appeared first on Easy Health Options®.

That describes what happens when the outer layer of our skin becomes thinner, paler and less stretchy — contributing to the signs of aging we see in the mirror.

It’s also why our skin may tear or bruise much more easily and take longer to heal.

The good news is, however, that a simple vitamin, which is appearing more frequently in anti-aging skincare, may actually restore skin function by reactivating genes essential for skin cell renewal…

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The skin-boosting properties of vitamin C

As we get older, our production of skin cells begins to decline. That’s the first step leading to thinner, more fragile skin. Our bodies also produce less collagen, the protein that gives our skin structure and elasticity.

Researchers in Japan decided to test vitamin C, known for its antioxidant properties and commonly used in skincare products, on laboratory-grown models that mimic real human skin to see how the nutrient impacts skin regeneration. The surface of the skin cell model was exposed to air and nourished from underneath by a liquid nutrient medium, replicating the way human skin receives nourishment from underlying blood vessels while remaining exposed to the external environment.

Using this model, the researchers applied vitamin C at concentrations comparable to those typically transported into the epidermis by the bloodstream, and some amazing things began to happen…

Within seven days, the vitamin C-treated skin model exhibited a thicker layer of epidermal cells, without significantly affecting the stratum corneum, the outermost layer of the skin, which is composed of dead cells. By day 14, the inner epidermal layer had become even thicker, while the outer stratum corneum layer had become thinner.

This suggests something remarkable: Vitamin C promotes the formation and division of keratinocytes, the cells that make up 90 percent of the epidermis.

In other words, vitamin C appears to affect skin cell growth on a genetic level by reactivating genes associated with cell proliferation. It does so by promoting DNA demethylation, a process that spurs gene expression and helps cells grow, multiply and differentiate.

“VC seems to influence the structure and function of epidermis, especially by controlling the growth of epidermal cells,” says Dr. Akihito Ishigami of the Tokyo Metropolitan Institute for Geriatrics and Gerontology (TMIG), Japan.

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Using vitamin C in skincare

According to the findings, vitamin C promotes skin renewal by triggering genetic pathways involved in growth and repair. That means vitamin C may be especially helpful for older adults or those with damaged or thinning skin by boosting the skin’s natural ability to regenerate and strengthen itself.

“We found that VC helps thicken the skin by encouraging keratinocyte proliferation through DNA demethylation, making it a promising treatment for thinning skin, especially in older adults,” Ishigami says.

Of course, this research needs to be confirmed by human studies. Until then, however, it couldn’t hurt to add a vitamin C cream or serum to your skincare regimen and make sure you’re getting plenty in your diet.

One thing to remember is that the vitamin C in creams and serum is prone to breaking down when exposed to light, heat or oxygen. That means as soon as you open your vitamin C skincare product, the clock starts ticking on its longevity.

To help extend your vitamin C’s shelf life, make sure the cream or serum is stored in an opaque bottle or jar and seal it tightly after each use. Never store it in the bathroom, where light and humidity can compromise its effectiveness. Instead, store it in the refrigerator, which will help delay the oxidation process. And once the serum turns yellow or brown, it means it’s oxidized, so discard it.

Sources:

Vitamin C flips your skin’s “youth genes,” reversing age-related thinning — ScienceDaily

Vitamin C Promotes Epidermal Proliferation by Promoting DNA Demethylation of Proliferation-Related Genes in Human Epidermal Equivalents — Journal of Investigative Dermatology

Wrinkles — Cleveland Clinic

How to Store Vitamin C Serum — wikiHow

The post The vitamin scientists call a ‘game changer’ for aging skin appeared first on Easy Health Options®.

Flavonoids help prevent diseases like diabetes and heart disease.

So you may think that it’s a good idea to eat as much flavonoid-rich food as you can.

Well, you wouldn’t exactly be wrong there, but ….

“Eat the rainbow” was coined for a good reason: to reap the incredible disease-fighting benefits of flavonoids and reduce your risk of early death, research suggests it’s key to get them from many different sources.

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Diversity matters to live long and without chronic disease

An international team of researchers analyzed data on 124,805 adults in the UK Biobank aged 40 or over, looking for links between self-reported diet and health.

They found a correlation between the amount of flavonoids in the diet and conditions such as type 2 diabetes, cardiovascular disease (CVD), cancer and neurological disease.

According to ECU Research Fellow, first author and co-lead of the study Dr Benjamin Parmenter, “Flavonoid intakes of around 500 mg a day was associated with a 16% lower risk of all-cause mortality, as well as a ~10% lower risk of CVD, type 2 diabetes, and respiratory disease. That’s roughly the amount of flavonoids that you would consume in two cups of tea.”

He added, however, that those who consumed the widest diversity of flavonoids from a variety of foods, even when consuming the same total amount, had an even lower risk of these diseases.

So why does diversity matter?

According to study co-lead Professor Aedín Cassidy from the Co-Centre for Sustainable Food Systems and Institute for Global Food Security at Queen’s University Belfast, “… different flavonoids work in different ways, some improve blood pressure, others help with cholesterol levels and decrease inflammation. This study is significant as the results indicate that consuming a higher quantity and wider diversity has the potential to lead to a greater reduction in ill health than just a single source.”

“The results provide a clear public health message, suggesting that simple and achievable dietary swaps, such as drinking more tea and eating more berries and apples for example, can help increase the variety and intake of flavonoid-rich foods, and potentially improve health in the long-term,” she added.

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How to improve your flavonoid game

There are over 6,000 known flavonoids found in a variety of foods, and they can appear together in some foods, including:

Flavonols like quercetin, found in apples and pears, lower stroke risk and reduce inflammation. Quercetin also slashes dementia risk, along with kaempferol and others.

Isoflavones are a type of phytoestrogen.

Flavanones lower cholesterol and fat in the blood..

Anthocyanins found in purple, red, and blue produce are antioxidants that support brain, heart and immune functions.

Chalcones have antioxidant properties, protecting the body from cancer and age-related illnesses.

Catechins are popularly found in green tea, and play a role in skin and gut health, among other benefits.

Clearly, you want to be eating plenty of flavonoids.

But here’s the thing … these different classes of flavonoids aren’t all found in one place.

They’re spread among a wide range of foods, including:

• Blueberries
• Peaches
• Red grapes
• Cranberries
• Apples
• Kale
• Onions
• Broccoli
• Black and green tea
• Soy beans
• Cherries

Oh, and they’re also found in red wine and dark chocolate!

A challenge for you

The people in this study who were consuming the most flavonoids were snacking on 19 different types of flavonoids a day!

Can you come close to that? Want to try?

The way to do it, or to even come close, is to eat a wide range of flavonoid-rich foods. Some were mentioned above. Others include:

• lettuce
• bananas
• raspberries
• blackberries
• strawberries
• citrus fruits
• tomatoes
• pears

Nutritionists advise you to “eat the rainbow,” meaning you should consume fruits and vegetables of many colors in order to get your share of flavonoids.

And with summer upon us, that shouldn’t be too hard!

Sources:

Having a mix of tea, berries, apples, and grapes every day may lower your risk of chronic disease and early death — Scimex

A Mix of These Specific Foods Could Help You Avoid Chronic Disease — Science Alert

High diversity of dietary flavonoid intake is associated with a lower risk of all-cause mortality and major chronic diseases — Nature Food

Top foods high in flavonoids — Web MD

The post Diversify your flavonoids to ditch disease and live longer appeared first on Easy Health Options®.

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

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

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

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Long-term blood sugar and brain changes

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

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

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

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

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

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

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

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

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Blood sugar control helps preserve brain age and function

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

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

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

Here’s how:

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

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

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

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

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

Sources:

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

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

The opposite — a sedentary lifestyle — has been linked to everything from heart failure and stroke to dementia and more.

But let’s face it, 10,000 is a big number.

And fitting that many steps into every day can be a challenge.

Luckily, research shows that while getting close to 10,000 steps a day might be an admirable goal, it takes far fewer steps to tip the scales in favor of a healthy heart and longevity.

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Surprisingly lower amount of steps benefits the heart

Researchers delved into almost seven years’ worth of data from 72,174 volunteers in the UK Biobank. Each participant had worn wrist accelerometers to track their average number of steps and time spent sitting for seven days.

As expected, the results confirmed between 9,000 and 10,000 steps daily to be the perfect amount to shoot for to counteract a highly sedentary lifestyle (sitting for over 10.6 hours daily). In fact, getting this high number of steps in daily lowered heart disease risk by 21 percent and overall mortality risk by almost 40 percent.

However, the researchers also found that regardless of a participant’s sedentary time, 50 percent of those benefits kicked in at around 4,000 to 4,500 daily steps.

And the data showed that getting any amount of steps above 2,200 per day led to lower heart disease and death risk whether a person spent only a little bit of time each day sedentary or landed in that high sedentary lifestyle group.

This means that if you can’t get to 10,000, you can still experience significant benefits from a much lower level of walking time.

And that’s good news because, on average, getting in 2,200 steps will likely take only about 20 minutes.

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More benefits from walking

So if reaching 10,000 steps in a day is just more than you can handle, get in the amount that works for you — but try for somewhere between 2,200 and 4,500, at least — as long as you try to do it every day. But the more, the better — if you can work up to it.

If you just need a little help in the “get-up-and-go” department, try dimethylglycine, or DMG for short. Since the 1970’s, it’s been used by athletes looking for a performance edge, but the supplement has been found to safely support heart and immune system health and fight inflammation.

Besides supporting your heart and increasing your chances for a longer lifespan, walking offers too much to pass up. See what else a little walking every day can do for you:

• Living with osteoarthritis of your knees? Walking could help you avoid knee replacement surgery;
• Walking can help you walk away from low back pain;
• Walking also boosts metabolism, which can help you stay fit and trim;
• It can also help beat back pain and protect against breast cancer;
• Increase your walking pace to lower the risk of Afib by 46%!

Sources:

Scientists Reveal The Optimal Number of Daily Steps to Offset Sitting Down – Science Alert

The post The least number of steps to lower heart disease risk appeared first on Easy Health Options®.

Some of us are “morning larks” — up at the crack of dawn and wide awake — while others are “night owls” who prefer a slower start to the day.

If we follow our circadian rhythm, it can do more than sleep well.

For starters, sleeping by your body’s clock (and not for too long) can protect against illness.

In one study, people who slept too much (11 hours or more per day) tripled their risk of pulmonary fibrosis, even for non-smokers.

In another, female shift workers experienced frailty, believed to be the result of night shift on their hormones, more often than people working only during the daytime.

And now, there’s evidence that exercising in tune with your biological clock can increase benefits that lead to a longer, healthier life…

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Benefit from ‘peak hour’ activity

A study funded by the National Institute on Aging has shown that improvements in cardiorespiratory fitness and walking speed — two key indicators of healthy aging — might be associated with when and how consistently we engage in physical activity.

“While we’ve long known that being active supports healthy aging, this study reveals that when you’re active may also matter,” says senior author Dr. Karyn Esser.

“The circadian mechanisms that generate daily rhythms in our system are important for our well-being.”

The study involved approximately 800 independent older adults (average age 76) who wore wrist devices that continuously monitored their activity for a week.

Then, they underwent cardiopulmonary exercise testing, which gave an overall assessment of their heart and lung health.

Three key findings emerged from this study:

• Being more active during your personal “peak hours” and resting outside of those hours was associated with better cardiorespiratory fitness and walking efficiency.
• The earlier in the day you are active — while still respecting your biological rhythm — the better your chances of maintaining cardiorespiratory health and walking fitness.
• Being consistent in your daily pattern of activity and rest was also associated with better health outcomes.

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Better fitness without working harder

Dr. Esser very nicely sums up the significance of these findings:

“Each of us has a chronotype — a biological tendency to be more alert in the morning or evening — and that variation may play a significant role in our health. We’re moving toward a future where understanding and respecting our individual rhythms can help guide medical care and daily living.”

Because exercise encompasses more than just formal exercise, like what you might do at the gym or when following an aerobics routine, but also things like housework and gardening, these findings can help you plan your day.

For example, if you’re more alert during the latter part of the day, use that time to complete the bulk of your physical activity and reserve the morning for a more relaxed pace. But if you’re a “morning lark,” just do the opposite.

If you struggle to adhere to your circadian rhythm, making a few adjustments to your bedroom can help. Use light-blocking curtains to create a dark environment that helps your sleep hormone, melatonin, do its job. To wake up when you’d like and ease into it, try a “sunrise” light.

Sources:

Timing, consistency of activity linked to better fitness — Eureka Alert

Rest Activity Rhythms and their Association with Cardiorespiratory Fitness and Walking Energetics in Older Adults: Study of Muscle, Mobility and Aging — Medicine & Science in Sports & Exercise  

The post The easy way to improve fitness factors for healthy aging appeared first on Easy Health Options®.

And I’m not the only one who places them in this order. When AARP and National Geographic asked this question of 2,580 adults, ranging in age from 18 to 90 and older, they found that memory loss remained a top concern across all age groups.

Meanwhile, loss of strength and mobility weren’t significant concerns for younger respondents, but became top concerns for those aged 50 and older.

But here’s the thing… neither frailty nor dementia is part of normal aging. And if you intervene early enough, you could stop one from leading to the other and prevent them both…

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Frailty increases dementia risk

Frailty is not a normal part of aging. Although the risk of developing it increases with age, frailty is a geriatric condition characterized by an age-related decline in normal function.

It equates to loss of muscle, stamina, endurance, sometimes weight and general fitness. Low grip strength is considered a measure of frailty, and sarcopenia is a condition commonly associated with it. Frailty also makes it hard to recover from illness or injury.

As if all that’s not bad enough, previous research indicates that frailty can make you 2.5 times more likely to develop dementia. And in people who are both frail and are genetically predisposed to dementia, the risk of dementia is six times higher.

Queensland researchers have confirmed that link — but learned something no one had noticed before…

They tracked data on nearly 30,000 participants of four longitudinal studies in the United Kingdom and the United States. They were able to note changes in the participants’ health and function, including the accumulation of age-related conditions linked to frailty — two decades before they were diagnosed with dementia.

Their findings were sobering. Frailty was found to accelerate up to nine years before a dementia diagnosis. And with every four to five additional health problems, the risk for developing dementia was about 40 percent higher.

“This suggests frailty is not merely a consequence of undetected dementia but contributes to its onset,” says Dr. David Ward of the University of Queensland in Australia.

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Early intervention could be key: Start here

According to study co-author David Llewellyn, a professor at the University of Exeter Medical School in the United Kingdom, “This study is crucial because it identifies frailty as a significant predictor of dementia risk, offering a potential pathway for early intervention to improve health outcomes,” adding that the findings are likely to shape prevention strategies.

Looking at past research, there are a few strategies you could get started on right away…

One study found that people over the age of 90 who strength-trained, lifting weights twice a week for three months, experienced increases in muscle mass, strength, and power. Participants who were unable to stand up or get out of a chair at the start of the study were able to walk by the end.

Another study showed people following a Mediterranean diet slashed their risk of frailty by more than 50 percent over four years.

But don’t stop there…

An emerging theory suggests that inflammation and the possibility of immune system activation are contributors to frailty. Laboratory tests have linked markers of inflammation, including the elevation of interleukin (IL)-6 (a mediator of immune response and inflammation) and the stress hormone cortisol, to frailty.

Additionally, the hormonal changes that occur with age are also suspected causes of some of the problems associated with frailty. Estrogen loss in women and testosterone loss in men can lead to a decline in muscle mass associated with sarcopenia.

And lastly, don’t fall victim to vitamin D deficiency. A shortage of that nutrient has been linked to the development of frailty and higher dementia risk.

Make healthy aging a priority to avoid the consequences of frailty and dementia.

Sources:

Age related health decline a predictor of future dementia risk — EurekAlert!

The Biology of Aging and Frailty — Clinics in Geriatric Medicine

Frailty Trajectories Preceding Dementia in the US and UK — JAMA Neurology

Second Half of Life Study — AARP

Frailty: A New Predictor of Outcome as We Age — MUSC Health

The post It’s not normal aging: Dementia and a surprising driver appeared first on Easy Health Options®.

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

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

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Visceral Fat and Its Impact

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

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

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

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

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

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

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Cerebral Blood Flow Matters

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

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

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

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

Changes that may save your brain

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

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

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

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

Source:

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

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For example, broccoli and other cruciferous vegetables are full of nutrients and help protect against cancer and heart disease.

But if consumed in excess, they can limit the body’s ability to absorb iodine, which can lead to hypothyroidism (an underactive thyroid gland).

On the other hand, sometimes a natural and healthy substance raises alarm bells within the scientific for reasons we don’t fully understand.

I’m here to help clarify one such alarm bell…

Unpacking the alarming headlines

Taurine is an amino acid found naturally in the bone marrow, brain, heart, and muscles. Foods such as meat, fish and eggs contain taurine.

So do energy drinks. Taurine is added to many energy drinks because it is known to support muscle function and endurance.

And this is where the alarm bells get tripped.

Now, don’t get me wrong. I’m not encouraging you to start pounding down energy drinks. They’re far from the healthiest thing you could be drinking.

But you may have seen some alarming headlines recently, like “Common energy drink ingredient linked to increased cancer risk,” or even more alarmist, “Urgent warning issued about cancer-causing energy drinks.”

This is where it helps to be a discerning and careful reader…

Wilmot Cancer Institute investigators at the University of Rochester were researching new ways to target leukemia.

They found that taurine is produced by a subset of normal cells in the bone marrow microenvironment, the tissue inside bones where myeloid cancers begin and expand.

They also observed that since leukemia cells are unable to produce taurine themselves, they rely on a taurine transporter gene to grab taurine from the bone marrow and deliver it to the cancer cells.

As leukemia cells drink up taurine, it promotes glycolysis (the breakdown of glucose to produce energy) to feed cancer growth.

In their research, they were able to block the growth of leukemia in mouse models and in human leukemia cell samples by using genetic tools to prevent taurine from entering cancer cells.

The Wilmot researchers wrote in their paper, “Since taurine is a common ingredient in energy drinks and is often provided as a supplement to mitigate the side effects of chemotherapy, our work suggests that it may be of interest to carefully consider the benefits of supplemental taurine in leukemia patients.”

Beyond the headlines

Ultimately, the researchers hope the discovery will lead to new treatment strategies for leukemia and a better understanding of taurine within the leukemia environment.

“Metabolic reprogramming is a hallmark of cancer, and we are at the very beginning of understanding metabolic effects on leukemia cells,” said Jeevisha Bajaj, PhD, lead researcher.

“The prior focus has been on genetic changes, but the focus is expanding to understanding how leukemia cells are able to hijack various metabolic pathways for their own survival,” she adds.

But should you be concerned about taurine giving you cancer? Hopefully, the following will help you decide…

1. Understand the research. Dr. Bajaj states that her research was conducted on mice, not humans, and that — at least in mouse models — leukemia cells can use taurine to fuel their growth, making a “very aggressive cancer slightly more aggressive.”

2. Headlines can give a false impression. Many of the headlines on this research give the impression that the study found that taurine causes cancer. But the above statement is very different from saying that taurine causes cancer. “We have no evidence for that,” says Dr. Bajaj.

3. Use common sense. Taurine is found in healthy foods and is essential for regulating processes that decline with age, including the nervous and immune systems.

4. Should you avoid energy drinks? There are many reasons to avoid energy drinks.

And if you have been diagnosed with leukemia, or if leukemia runs in your family, you should use caution in taking taurine supplements and discuss that with your doctor. Eggs, dark meat poultry, shellfish, tuna and dairy products will provide what is necessary.

This research holds some promising takeaways.

Although more research is required, the study suggests that blocking cancer cells from using taurine for growth could be one way to treat leukemia, says Dr. Bajaj.

Sources:

A Downside of Taurine: It Drives Leukemia Growth — University of Rochester

Taurine from tumour niche drives glycolysis to promote leukaemogenesis — Nature

Can a Common Energy Drink Ingredient Really Raise Your Risk of Blood Cancer? — Nature

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Obesity is linked to an increased risk of more than a dozen types of cancer, and it’s also shown to worsen prognosis and survival rates. The metabolic changes and chronic inflammation associated with obesity help create a more cancer-friendly environment within the body, including one that allows cancer cells to win the battle for fuel against tumor-killing immune cells.

One study found that obesity increases the release of harmful molecules from fat tissue, which is a factor in increased breast cancer risk. Another showed that fat — particularly belly fat — releases a protein that can turn non-cancerous cells cancerous.

So, how can we lower this risk? The answer seems obvious: reverse the obesity. However, losing enough weight to no longer be considered obese can take months or even years. Isn’t there anything people with obesity can do in the meantime?

Yes, it turns out…

The anti-cancer diet that fights what fuels cancer

Researchers examined data from 450,111 participants in the 2017 European Prospective Investigation Into Cancer and Nutrition (EPIC) study, which enrolled participants ages 35 to 70 from across Europe. The average age of participants was 51 years, and 29% were men. They had an average body mass index (BMI) of 25.3 and a mean waist-to-hip ratio of 0.8.

The study measured everyone’s adherence to the Mediterranean diet on a nine-point scale. About one-quarter (26%) had high adherence of seven to nine points, 39% had medium adherence of four to six points, and 34% had low adherence of zero to three points.

On first glance, the results appeared relatively modest. Adjusted analyses showed that people with the highest adherence to the Mediterranean diet had a 6% lower risk for obesity-related cancers compared with those who had the lowest adherence.

However, when looking at site-specific obesity-related cancers such as colorectal, liver and kidney cancers, high adherence was linked with up to a whopping 48% lower risk.

Medium adherence to the Mediterranean diet was also associated with significantly lower risks for colorectal, kidney and liver cancers, along with a lower risk of esophageal cancer.

No associations were reported for hormone-related cancers in women, including postmenopausal breast cancer, endometrial cancer and ovarian cancer.

Those with the highest Mediterranean diet adherence tended to be younger. They also were more likely to have never smoked, were less physically active and had a higher energy (caloric) intake.

Interestingly, the reduction in risk of obesity-related cancer was greater in current and former smokers. Also, people who drank only a moderate amount of alcohol and had a lower meat intake tended to have a reduced risk of obesity-related cancer.

All the right foods to prevent disease

The researchers suggest that the cancer protection offered by the Mediterranean diet may be spurred by improvements in metabolic and inflammatory markers associated with the diet, such as fasting blood glucose and C-reactive protein. In addition, higher fiber intake may counteract carcinogenic compounds from processed meats and harmful foods.

“The potential benefits of the Mediterranean diet for cancer prevention may be from interactions and synergistic effects among its various components, collectively enhancing health benefits beyond those observed for individual foods alone,” the authors write in the study.

The fact that this is a large-scale study gives weight to the idea that adopting a Mediterranean diet may go a long way toward defending against obesity-related cancers, particularly those site-specific cancers mentioned in the study.

So, if you have obesity, where should you start? The Mediterranean diet emphasizes consumption of fruits, vegetables, fish, nuts and whole grains, as well as judicious intake of lean meats, low-fat dairy and olive oil. Survey your diet and see how closely it matches these parameters. If you’re using olive oil for cooking and consuming lots of fruits and vegetables, you’re already well on your way to a Mediterranean eating style.

If your diet trends more toward ultra-processed foods focus on changing one meal a day to something more in the Mediterranean realm. For instance, you could replace that lunchtime sandwich loaded with processed deli meat with an olive oil-dressed salad containing a healthy portion of tuna or salmon.

Sources:

Top Diet Linked to Lower Risk of Multiple Cancers — MedPage Today

Adherence to the Mediterranean Diet and Obesity-Linked Cancer Risk in EPIC — JAMA Network Open

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