In the 1950s, cholesterol emerged as a chief player. Later, research revealed that LDL, or “bad” cholesterol, clung to artery walls, contributing to the formation of artery-clogging plaque.

But over the years, research has revealed that cholesterol is just one of many factors that can lead to a heart attack — including diabetes, adipose fat, kidney dysfunction, obesity and lack of exercise, to name just a few.

Then there’s research that uncovers a whole new pathway through which heart disease develops, such as bacteria from the mouth.

Keep that in mind as you read how bacteria, hidden for years in artery plaque, can trigger heart attack, and why this knowledge may make them easier to prevent…

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Infectious processes can trigger heart attack cascade

Scientists from Finland and the United Kingdom have uncovered previously unknown evidence that heart attacks may be triggered by infectious processes, rather than just by cholesterol and other lifestyle factors.

Biofilms are sticky, protective layers that shield bacteria from immune responses and antibiotics. In this recent research, such biofilms have been discovered inside atherosclerotic plaque, where they likely formed over and protected bacteria for years, even decades.

These bacteria can remain dormant for years, but can be activated by external forces, such as a viral infection.

Scientists observed that when this happened, the person’s immune system responded, triggering inflammation, which ruptured arterial plaque and caused blockages that led to heart attack.

“Bacterial involvement in coronary artery disease has long been suspected, but direct and convincing evidence has been lacking. Our study demonstrated the presence of genetic material — DNA — from several oral bacteria inside atherosclerotic plaques,” explains Professor Pekka Karhunen, who led the study.

These findings pave the way for the development of new diagnostic and therapeutic strategies to prevent or treat heart attacks — including, the researchers say, the possibility of preventing coronary artery disease and heart attack by vaccination.

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A missing step for heart protection

As odd as it seems, this isn’t the first time I’ve encountered research linking immune response and inflammation to heart attacks.

In 2020, researchers from Charité – Universitätsmedizin Berlin and the German Centre for Cardiovascular Research (DZHK) discovered that in approximately 25% of heart attack patients, the trigger was activated immune cells — specifically, T-lymphocytes (T cells).

According to that research, a “misguided adaptive immune response” activated T cells to accumulate on the inner lining of the artery wall, where they damaged the lining and contributed to the formation of a blood clot. Following an inflammation cascade, the plaques erode, resulting in debris in the bloodstream and artery-blocking clots that trigger a heart attack.

That research, like this newest one, was significant for demonstrating that heart attacks can have different pathophysiological origins — including an immune-mediated mechanism.

So, in addition to doing all the right things to promote heart health, it may be time to add “promoting a healthy and balanced immune system” to that long list.

 A balanced immune response activates T cells in a measured response to pathogens without creating so much inflammation that it harms the body’s own tissue.

The opposite of this is what we see in autoimmune conditions, where the immune response becomes overly active and goes rogue. Specific nutrients have been found effective at dialing it back, including one that strengthens the immune system and one that reduces inflammation: Vitamin D and omega-3 fatty acids.

Plus, both of those are also known to support heart health. Are you starting to see how it all comes together?

Sources:

Heart attacks may actually be infectious — Science Daily

Viridans Streptococcal Biofilm Evades Immune Detection and Contributes to Inflammation and Rupture of Atherosclerotic Plaques — Journal of the American Heart Association

The post Newly discovered cause of heart attack hides in plaque appeared first on Easy Health Options®.

Now, there are some organs we can continue on without. But the liver is not one of them.

The liver performs hundreds of vital functions, including regulating blood sugar and controlling blood clotting, metabolizing nutrients, and, of course, removing toxins and waste from the bloodstream.

We know that alcohol’s harm to the liver is a direct punch. However, new research has revealed that it’s actually a one-two punch…

What I mean is that, while alcohol is directly attacking the liver, it’s also opening the door to invaders that also play an active role in wreaking havoc on the liver.

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Alcohol lets bacteria into the liver

Let’s start with a primer on what alcohol does to the liver…

• Alcohol harms the liver by triggering inflammation and the buildup of fat, kickstarting fatty liver disease (not to be confused with NAFLD or MAFLD).
• The chemical acetaldehyde, which is produced when the liver metabolizes alcohol, accelerates this harmful process. It’s also considered a carcinogen.
• Continued drinking can lead to alcoholic hepatitis, characterized by inflamed and damaged liver cells.
• The most severe stage, irreversible cirrhosis, involves the formation of scar tissue that disrupts liver function and can end in liver failure. 

However, a study at UC San Diego has uncovered a previously unobserved series of events that causes even more damage to the liver…  

When scientists examined human liver biopsies, they found that chronic alcohol use impaired the production of a cellular signaling protein in the small intestine known as mAChR4.

When levels of this protein are lower, it interferes with the formation of cells known as goblet cell-associated antigen passages, or GAPs. These GAPs play a key role in teaching the immune system to respond to microbes that escape the gut.

Without this layer of protection, gut bacteria escape and enter vital organs, including the liver, where they compound the damage already being done by alcohol.

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Added protection for your liver

So when it comes to the liver, the best thing to do it avoid alcohol. But the researchers know that advice is not always easy for everyone.

They hope that by developing drugs that boost levels of mACHR, it may be possible to reverse the series of events that do so much harm to the liver and afford some level of protection.

But ultimately, alcohol is a toxin that directly damages the cells responsible for the tight junctures in the lining of the gut. Alcohol-induced inflammation makes the damage to the lining worse — increasing permeability.

Together, that creates a condition known as leaky gut, which allows bacteria of all sorts to not only reach the liver but also other organs.

The U.S. Dietary Guidelines for Americans suggest limiting alcohol to one drink per day for women and up to two drinks per day for men.

But it’s important to note that even low amounts are still associated with serious health risks, and for some individuals, especially those over 65, the recommended limit should be even lower. 

Sources:

Vicious Cycle Revealed: How Alcohol Helps Gut Bacteria Attack Your Liver — Science Alert

Alcohol Opens the Floodgates for Bad Bacteria — UC San Diego

The post Alcohol’s hidden partner in the attack on your liver appeared first on Easy Health Options®.

Some people dismiss it as a myth, others believe it’s the sole cause of heart disease.

The truth lies in between.

Cholesterol is real, it matters, and the way we understand it can have a profound impact on cardiometabolic health.

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Myth 1: All cholesterol is bad

Cholesterol itself isn’t harmful. In fact, your body needs it to build cell membranes, produce hormones, and aid in digestion. What matters most isn’t whether cholesterol is present, but how it’s carried in your bloodstream.

LDL (low-density lipoprotein) cholesterol can contribute to plaque buildup in arteries if levels are too high.

HDL (high-density lipoprotein) cholesterol helps remove excess cholesterol from the bloodstream.

Although the balance matters, your LDL level is probably the most important value when it comes to avoiding heart disease. The lower your LDL, the lower your risk for cardiovascular events.

In fact, data from multiple randomized controlled trials show that populations with lower LDL levels consistently experience fewer cardiovascular events.

Myth 2: Cholesterol is a “myth”

At Step One, I sometimes hear from people who insist cholesterol doesn’t matter, or worse, that it isn’t even “real.” Nothing could be further from the truth.

High cholesterol is one of the most extensively studied risk factors for cardiovascular disease, with incredibly consistent results: lower LDL levels translate to better outcomes, no matter how you get there — through medications, diet, or favorable genetics.

There are even rare individuals who are genetically unable to make PCSK9, the enzyme that slows LDL receptor activity. Their LDL levels hover around 30 mg/dL for life. And they almost never get cardiovascular disease. That’s not myth — that’s biology.

Myth 3: Dietary cholesterol is the main cause of high cholesterol

For years, foods like eggs and shellfish were villainized for raising cholesterol. But dietary cholesterol has much less impact on blood cholesterol than most people think.

Your liver produces the majority of cholesterol circulating in your body. What influences blood cholesterol more strongly is the type of fat (and types of carbohydrates) you eat.

Saturated and trans fats can raise LDL cholesterol.  These fats are all solid at room temperature and include butter, cheese, the marbling in beef, the fat in chicken, coconut oil and all hydrogenated fats.

Unsaturated fats (found in foods like nuts, seeds, and olive oil) are liquid at room temperature and can help improve cholesterol levels.

The bigger picture: food has the power to harm and the power to heal. Poor nutrition doesn’t just raise LDL — it also drives up blood pressure, blood sugar, weight, and inflammation. Eat right, and you improve all of these risk factors at the same time.

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Myth 4: Cholesterol is the only thing that matters

Cholesterol is important, but it isn’t the only player. Cardiovascular disease is multifactorial. High blood pressure, diabetes, smoking, chronic inflammation, and genetics all layer on top of cholesterol to influence risk. Even with high LDL, some people may avoid disease, while others with normal levels may still experience events.

This is why reductionist thinking — blaming everything on a single risk factor — misses the mark. Cholesterol matters, but so do the other pieces of the puzzle.

Myth 5: Medication is the only solution

Statins and other cholesterol-lowering drugs can be transformative for some people. But they’re also an incomplete solution, because they only target one factor. If you lower cholesterol through medication but ignore blood sugar, blood pressure, weight, or inflammation, your risk remains elevated.

Nutrition, on the other hand, is comprehensive. Eat poorly, and you worsen multiple risk factors at once. Eat well, and you lower LDL, improve blood pressure, stabilize blood sugar, reduce inflammation, and support healthy weight — all in one step.

The bottom line

Cholesterol is not a myth. It’s a proven, powerful risk factor for disease. But it’s also not the only one, and it shouldn’t be viewed in isolation. The good news is that food gives us an opportunity to improve cholesterol while simultaneously improving overall cardiometabolic health.

At Step One Foods, we’ve made it easier to take control of your nutrition with convenient options proven to help support cholesterol management. 

The post What everyone gets wrong about cholesterol 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®.

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

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

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

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

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

Here’s what you need to know…

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How gum disease leads to thick arteries

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

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

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

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

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

The results spoke for themselves…

People who went through the intensive periodontitis treatment had:

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

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

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

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

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Making oral health a priority

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

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

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

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

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

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

Sources:

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

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

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

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

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

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Weight gain is just the beginning

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

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

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

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

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

But it doesn’t end there…

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

Men on the ultra-processed diet showed:

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

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

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

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The choice is clear

I hope you don’t need any more convincing.

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

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

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

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

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

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

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

Sources:

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

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

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

Five ways to eat less processed food — Heart Foundation

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

While she’s finally feeling better, she said that she was “surprised how much of a wallop that dang virus still packs.”

The truth is, though, a run-in with Covid-19 might put you out of commission for a week, thanks to the lingering cough, runny nose and sore throat, you may be left with an unexpected side effect.

That’s because research is revealing that suffering even a mild case of Covid-19 can actually age your blood vessels by five years.

Here’s what you need to know…

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Even worse in women

The research from Université Paris Cité, France, delved into the health data of almost 2,400 people from 16 different countries between September 2020 and February 2022. Each person was categorized according to whether they had never had Covid-19, had it recently but were not hospitalized, were hospitalized with it on a general ward or were hospitalized in an intensive care unit.

The researchers then measured each individual’s vascular age. The higher the measurement, the stiffer the blood vessels and the higher the vascular age of a person.

They found that anyone who had ever had Covid-19 were left with stiffer arteries that were aged years beyond their chronological age.

It was an effect that was even worse in women or those who lived with long Covid…

The researchers found that after a mild Covid-19 infection, women’s blood vessels had aged approximately five years. This is equivalent to a 3% increased risk of heart disease for a 60-year-old woman. And the worse the infection, the worse the blood vessel aged.

How the virus ages the blood vessels

According to the scientists, COVID-19’s effects on the vessels (especially in women) could be three-fold:

1. Blood vessel lining – Because the virus acts on specific receptors in the lining of the blood vessels to enter and infect cells, it can cause vascular dysfunction and accelerated vascular aging.
2. Inflammation – They also believe that the inflammation the virus triggers is a factor in the stiffening of blood vessels.
3. Women’s unique response – Additionally, because women’s immune systems mount a more rapid and robust response than men’s, it can lead to increased damage to blood vessels after the initial infection.

However, it’s important to note that Covid-19 isn’t the only virus where this happens…

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Flu ages blood vessels, too

The flu can be just as dangerous to your blood vessels and heart. You may remember that a bout with the flu can lead to a heart attack.

Houston Methodist Hospital points out that “The reason influenza stresses the heart and vascular system so much has to do with the body’s inflammatory response to the infection.”

The white blood cells that your body produces to protect you can also cause what they call “a traffic jam of sorts.” This can cause blood clots and high blood pressure, plaque ruptures in arteries and even scarring and swelling of your heart.

Research from The Texas Heart Institute Journal also states that, “There is mounting evidence in support of a significant role for influenza infection in the development of atherosclerosis (buildup of plaque and stiffening of the arteries) and the triggering of its complications.”

And it lists explicitly the pro-inflammatory and pro-thrombotic (clotting) effects of influenza infection as the cause of blood vessel damage.

Supporting healthy blood vessels

Don’t wait to start taking care of your blood vessels. Maybe you’ve been lucky enough to avoid Covid or the flu, but there’s no guarantee you’ll always be so lucky.

Besides, even factors like air pollution can accelerate the aging, stiffening and the buildup of unwanted plaque in arteries. When you inhale polluted air, your immune system sets off an inflammatory process similar to what happens when the immune system goes into overdrive when faced with a viral infection.

The best ways to support blood vessel health include:

• To support your arteries and douse inflammation, omega-3 fatty acids come out on top. For omega-3s, I stick to krill oil supplements due to their purity and high levels of astaxanthin. You can also get omega-3s in foods like salmon and walnuts.
• Folate is another supplement that’s crucial to the health of the blood vessels. Beans have the most folate. You can also get folate from veggies like asparagus, turnip greens and broccoli.
• Exercise is one of the best non-drug ways to reduce inflammation that can contribute to the aging of your blood vessels. It works by rendering pro-inflammatory molecules powerless.
• And don’t forget vitamin D. Not only can it support the immune system, but it also delivers powerful support for quelling the fires of inflammation.

Sources:

Even mild Covid may leave blood vessels five years older — ScienceDaily

Flu and Heart Disease: The Surprising Connection That Should Convince You to Schedule Your Shot — Houston Methodist

Influenza and Cardiovascular Disease — NIH

COVID-19’s effect on the brain looks like stroke damage — Easy Health Options

The post How viruses prematurely age your blood vessels appeared first on Easy Health Options®.

There’s no doubt that caffeine can raise your blood pressure and heart rate.

But consuming moderate amounts of caffeine daily also has been linked to supple arteries and reduced risk of heart failure and atrial fibrillation.

Now there’s more good heart health news for those of us who love our coffee, tea and cocoa…

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Caffeine and your blood vessels

Vascular disease, damage of blood vessels and their resulting consequences — heart attack and stroke — are among the leading causes of death in the general population.

These risks are even higher in patients with inflammatory rheumatic diseases like lupus and rheumatoid arthritis. This is due to the diseases themselves and some of their treatments, particularly derivatives of cortisone.

Until now, doctors have recommended avoiding risk factors to protect against vascular dysfunction. These recommendations included:

• Halting inflammation
• Decreasing cortisone medications
• Not smoking
• Reducing cholesterol
• Getting blood pressure under control

However, researchers from Sapienza University of Rome found suggestions that caffeine actively helps endothelial progenitor cells. This group of cells helps regenerate the lining of blood vessels and is involved in vascular growth.

A diet rich in vitamins D (found in oily fish and eggs) and A (found in many fruits), as well as polyunsaturated fatty acids, and low in sodium, appears to play a role in reducing the inflammatory burden. Scientists have been curious if caffeine belongs on that list.

Caffeine exerts its anti-inflammatory effect by binding with receptors expressed on the surface of immune cells.

The researchers studied 31 lupus patients who did not have traditional cardiovascular risk factors using a seven-day food questionnaire. After a week, the investigators took the patients’ blood to measure the health of their blood vessels. They found that patients who consumed caffeine had better vascular health, as measured by endothelial cells, which form the innermost layer of blood vessels.

“The present study is an attempt to provide patients with information on the possible role of diet in controlling the disease,” says Fulvia Ceccarelli, the paper’s lead author. “It will be necessary to confirm the results through a longitudinal study, aimed at assessing the real impact of coffee consumption on the disease course.”

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There is a daily limit

Keep in mind that most health agencies recommend you consume no more than 400 mg of caffeine a day. Given that a typical eight-ounce cup of coffee contains 95 mg of caffeine, that means limiting your intake to roughly four of these cups.

However, the smallest coffee size at many coffee shops is 12 ounces, and the largest can exceed 20 ounces. If you tend to get your coffee fix there or use an oversized mug at home, you need to bear the size in mind.

Also, if you’re a fan of espresso drinks, bear in mind that they contain a compound that can negate coffee’s heart benefits and are often loaded with added fat and sugar. You may want to stick with brewed coffee to reap the full benefits of caffeine.

If you want to moderate your caffeine consumption, a good way to do so is to replace a cup or two of coffee with black or green tea. A cup of black tea contains approximately 47 mg of caffeine, while a cup of green tea contains around 33 mg.

Sources:

Caffeine is a heart-healthy habit — EurekAlert!

Caffeine improves systemic lupus erythematosus endothelial dysfunction by promoting endothelial progenitor cells survival — Rheumatology

How Much Caffeine Is In a Cup of Coffee? — Food Network

How much caffeine is in tea? — GoodFood

The post The truth about caffeine and your blood vessels appeared first on Easy Health Options®.

Unfortunately, in addition to a possibly slimmer body, those who take them have been confronted with unexpected (and “out there”) side effects.

From rebound weight loss that can only be avoided by staying on the drugs indefinitely — to pancreatitis, gastroparesis and intestinal blockage, it seems these medications might do more harm than good.

And that’s before you consider the reports that GLP-1 drugs also cause a loss of skeletal muscle mass, which makes it harder to keep the weight off, shrink cardiac cells and the heart itself and may cause vision loss.

However, as if that weren’t enough, it’s now being reported that there’s one more warning for anyone considering taking one of these drugs…

And this time, the danger is in your mouth…

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Oral health problems abound

These weight loss drugs are now being linked to cases of what’s being called “Ozempic mouth” or “Ozempic teeth.”

The most common oral problems people who take them are noticing include inflammation affecting the gums, tooth decay and even bad breath.

And doctors point out that all of these complaints can stem from one thing: dehydration, leading to a dry mouth.

“All of the GLP-1 agonists that we use now cause changes in how everything is secreted in your GI tract,” explains Ann Marie Defnet, MD, an obesity medicine physician and bariatric surgeon.

According to Dr. Defnet, this “definitely has an impact on saliva.” Although it might not be immediately apparent why these drugs would cause saliva to decrease, the process is actually pretty simple…

Basically, because GLP-1 agonists dramatically decrease hunger and often cause nausea, people taking them may also drink far less than usual, without even realizing it.

“I have patients all the time that [say], ‘Oh yeah, I can tell I’m dehydrated,'” Defnet says.

This can lead to complaints of a dry mouth and, over time, can result in periodontal disease and gingivitis.

Check your breath

Dehydration and dry mouth can also cause bad breath — an issue that can be made worse by the fact that people taking these drugs may eat little if any fat, putting their body into ketosis.

This can cause the breath to have a “fruity smell.”

To top it off, the nausea that comes with GLP-1 agonists can cause vomiting, which exposes the teeth to acid, which can wear down tooth enamel. It’s a downhill slide from there — which makes diligent oral care especially important.

“I think all of these sorts of symptoms, especially those in the mouth, are signs that you just need to take a little bit better care of yourself while taking these drugs,” Defnet said. “They’re definitely not completely benign. They have side effects.”

Her recommendation?

Anyone taking the drugs should do two things religiously: drink water even if you don’t think you’re thirsty, and pay close attention to your oral hygiene routine — which includes seeing a dentist regularly.

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Weight loss without the Ozempic teeth

For me, that list of side effects tied to these medications goes far beyond anything I would be comfortable risking.

Especially when there are many healthier weight loss practices shown to work, without nasty side effects, such as…

• Eating more oats – Oats contain a type of fiber that mimics how Ozempic, Wegovy and Mounjaro work. Where do you think the drug manufacturers got their ideas? Oats are Mother Nature’s way of slowing digestion and helping you feel fuller longer.
• Ditching ultra-processed foods to lose twice as much without eating less – It’s easy! You can still eat moderately processed foods and experience decreased cravings and weight loss.
• An alkaline diet – Researchers led by the Physicians Committee for Responsible Medicine analyzed a study in which adults lost 13 pounds in 16 weeks on one such diet.

There’s also been a lot of discussion about “Nature’s Ozempic” and the combination of omega-3 fatty acids and black seed oil. You can read up on them before you decide if they’re right for you.

Sources:‘Ozempic Teeth’: Another Effect of GLP-1 Agonists? – MEDPAGE TODAY

The post ‘Ozempic teeth’: Another weight loss wonder drug side effect appeared first on Easy Health Options®.

Yet, what might be most impressive of all is the effect exercise has on cancer.

But if you have to choose between a long, brisk walk and a faster, more intense exercise session, which one delivers the best cancer defense?

Well, I’ll answer that question this way…

Got 30 minutes?

One bout of exercise slashes cancer

Research out of Edith Cowan University has revealed that even a single vigorous 30-minute workout could be the key to slashing cancer cell growth in breast cancer survivors.

To prove this, the scientists measured myokine levels before, immediately after, and 30 minutes following a single bout of either resistance or high-intensity interval training in breast cancer survivors.

But first: Why myokines — and why breast cancer survivors?

Myokines are proteins produced by muscles and have known anti-cancer properties.

But while myokines are significantly produced during exercise in healthy people, the researchers weren’t sure if the same would hold true for breast cancer survivors.

To their delight, the team found that both sets of exercise led to a potent increase in myokine levels for the breast cancer survivors, which could reduce cancer growth by 20 to 30%!

“The results from the study show that both types of exercise really work to produce these anti-cancer myokines in breast cancer survivors. The results from this study are excellent motivators to add exercise as standard care in the treatment of cancer,” says researcher Francesco Bettariga.

Body composition tames inflammation

The reason exercise proved so powerful against cancer in this study wasn’t limited to the significant myokine boost gained from a quick 30-minute workout.

The same researchers delved into how improving body composition through regular physical activity could reduce the inflammation that drives cancer, and plays a key role in breast cancer recurrence and mortality by promoting tumor growth.

The team demonstrated that reducing fat mass and increasing lean mass, through consistent and persistent exercise, significantly improved cancer survivors’ ability to reduce inflammation.

In fact, they found that using exercise to change body composition was the way to go compared to other fat loss strategies, pointing out that, “You never want to reduce your weight without exercising, because you need to build or preserve muscle mass and produce these chemicals that you can’t do through just diet alone.”

Building a cancer-fighting body

So if you want to grab all the cancer-reducing benefits that exercise has to offer, be sure to set up a regular, long-term exercise program that can improve your body composition and decrease inflammation over time.

If you’re recovering from cancer, talk to your doctor about getting started. You may need to start slowly before easing into the 30-minute sessions that were shown to be effective in the study.  

But previous research has shown exercise can even make cancer treatments, like chemotherapy, more bearable.

If you’re on medication, also check with them about taking a creatine supplement. It shouldn’t interfere with anything, but if you’re a cancer survivor, it’s always good to let your physician know these things.

Why creatine?

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.”

Creatine also protects against the loss of muscle mass, decreases markers of inflammation and possibly attenuates cancerous tumor growth progression.

Sources:

The 30-minute workout that could slash cancer cell growth by 30% — ScienceDaily

Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review — Journal Nutrients

The post How to slash cancer growth 30% in 30 minutes 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®.

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

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

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

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The culmination of more than four dozen studies

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

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

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

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

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

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Your brain on air pollution

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

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

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

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

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

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Brain-saving tips to fight pollution damage

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

Take these steps to just that…

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

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

Sources:

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

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

The slow and graceful movements were beautiful to watch. But it was the mindful concentration and peaceful expressions on the faces of those participating that really pulled me in.

I remember yearning for that kind of community and connection. I found it in my love for choir, but I’ve had tai chi in the back of my mind ever since.

And with evidence-based benefits like these, why not give it a try…

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What is tai chi?

“One of the biggest advantages of tai chi from a health perspective is that anyone can practice it, which includes those who have health issues, injuries, or limited mobility,” says Andrea Felix, a Certified Expert Instructor who has been practicing tai chi since 2006.

Tai chi is a practice that involves a series of slow, gentle movements and physical postures, a meditative state of mind, and controlled breathing. Although it originated as an ancient martial art in China, it has become known for promoting physical and mental well-being.

What the research says about tai chi

Dr. Peter Wayne, author of The Harvard Medical School Guide to Tai Chi, maps out eight characteristics that are central to tai chi practice:

• Awareness
• Intention
• Structural integration
• Active relaxation
• Strengthening and flexibility
• Natural, freer breathing
• Social support
• Embodied spirituality

In 2024 alone, many studies have confirmed Dr. Wayne’s belief that these factors work together to deliver the following physical and mental health benefits:

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Balance. Did you know that poor balance is a sure sign of a shorter life?Three studies have confirmed the fact that tai chi improves balance. One of these was a meta-analysis of 17 randomized clinical trials.

Low back pain. An analysis of ten randomized controlled trials found that the practice of tai chi helps relieve chronic low back pain. Maybe that’s why the American College of Physicians, who suggest drugs should be a last resort for back pain, includes Tai Chi in their top 3 recommendations to relieve this common complaint.

Blood pressure. A randomized clinical trial found that tai chi was more effective than aerobic exercise in reducing blood pressure.

Parkinson’s disease. A 3.5-year cohort study showed that tai chi helped ease both motor and non-motor symptoms in patients with Parkinson’s, with these benefits lasting several years.

Sleep. Another study found that tai chi improved cognition and sleep. It also suppressed inflammation and enhanced metabolism.

Another study of breast cancer survivors with insomnia found that tai chi not only helped the insomnia, but also reduced markers of inflammation, thus making a relapse less likely.

Mental health. A review of 20 studies concluded that tai chi helps reduce symptoms of anxiety and depression in older adults and improves their social connections.

Finally, tai chi has been shown to increase functional connectivity in the brain, which may help prevent age-related decline.

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How to get started with tai chi

Tai chi is a meditative exercise that combines deep breathing with slow, focused movements. It’s perfect for those with limited mobility who need to increase their activity level gradually.

The quickest way to get started is by watching a video like this one. Or this one.

But taking a tai chi class at your local senior or community center will connect you with others who are trying to learn. The socialization that comes along with this is an added bonus!

Sources:

A Growing Amount of New Research Confirms the Many and Diverse Health Benefits of Tai Chi — Integrative Practitioner

Tai Chi: What You Need To Know — National Center for Complementary and Integrative Health

The effects of different types of Tai Chi exercise on anxiety and depression in older adults: a systematic review and network meta-analysis — Frontiers in Public Health

Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial — JAMA Network Open

Effect of long-term Tai Chi training on Parkinson’s disease: a 3.5-year follow-up cohort study — Journal of Neurology, Neurosurgery and Psychiatry

The post 7+ reasons tai chi is the movement your body needs appeared first on Easy Health Options®.

Yup, watermelon is back!

And we’ve got good news…

If you love watermelon, you’re getting more than a tasty treat. You’re also grabbing seven enormous health benefits.

#1 – Prostate health and diabetes protection

The gorgeous red color you see when you cut into a watermelon comes from an antioxidant known as lycopene.

Not only does lycopene make watermelon beautiful, but it also battles the free radicals that contribute to aging and chronic disease.

Studies have shown that lycopene has the power to lower both oxidative stress and inflammation. Increased lycopene intake has been associated with a lower risk of type 2 diabetes.

If that weren’t enough, the journal Oncology reports that “Results from several epidemiologic studies suggest a strong association between high intake of lycopene-rich foods and reduced risk of several cancers, notably prostate cancer.”

Remember, to get plenty of lycopene, choose a melon with a bright red color, rather than one that is yellow or orange.

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#2 – Better heart health

In addition to lycopene, watermelon also delivers a healthy dose of the amino acid L-citrulline, which may help lower blood pressure and support heart health.

What’s the magic behind L-citrulline?

Well, you see, when you consume the amino acid, your body then converts it to arginine, which allows the lining of your blood vessels to create nitric oxide.

Nitric oxide relaxes your blood vessels, allowing blood to flow more freely throughout your body. And when your heart doesn’t have to work so hard to pump your blood, your blood pressure goes down!

#3 – Healthy, happy joints

Another natural pigment found in watermelon, called beta-cryptoxanthin, delivers a significant health benefit you’re going to want to take advantage of to stay active and mobile.

That’s because this pigment is an anti-inflammatory powerhouse that could help keep your joints at their best. The body can convert this pro-vitamin A carotenoid into an active form of vitamin A, which plays a crucial role in regulating immune function, including inflammation.

Some studies have found that incorporating more beta-cryptoxanthin into your diet may reduce your risk of inflammatory conditions, such as rheumatoid arthritis.

#4 – Enhanced eye health

And when you consider the fact that a single medium slice of watermelon delivers up to 11 percent of the daily recommended dose of vitamin A, the benefits of enjoying the sweet fruit just keep stacking up.

Vitamin A is especially important for your eye health, as the American Optometric Association notes that night blindness is often one of the first signs of vitamin A deficiency. That’s because vitamin A is essential for the formation of the photoreceptor rhodopsin – a photopigment that allows your eyes to see at night.

#5 – Natural hydration

And since watermelon is approximately 92 percent water, each slice offers your body some badly needed hydration.

This is particularly vital during the summer months, when it’s easy to feel dehydrated and sluggish after spending time outside in the heat.

Other warning signs of dehydration include:

• Bad breath
• Dry mouth
• Swollen tongue
• Sugar cravings
• Decreased urine output

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#6 – Softer, smoother skin

Eating watermelon can even help keep your skin in tip-top shape, since it’s packed with vitamins A, B6 and C.

The retinoids in vitamin A have been shown to strengthen the protective function of your epidermis, diminish trans-epidermal water loss, and even protect your collagen against the degradation that can cause sag.

B6 plays a crucial role in protein metabolism and immune function, which helps maintain healthy skin. Vitamin C not only helps guard against photodamage due to UV rays, but it also helps boost collagen synthesis to support smooth, lifted skin.

#7 – Fewer cramps

Finally, watermelon offers high levels of potassium, a mineral that helps prevent muscle cramps. This may be one of the most helpful benefits of watermelon during the summer months.

In fact, according to doctors at Harvard, a deficiency of potassium can trigger an electrolyte imbalance that results in forceful muscle contractions, especially in your calves.

To avoid these painful cramps, consider having a slice of watermelon or enjoying a watermelon smoothie.

Choosing your watermelon

Now that you know the benefits of watermelon can improve your health, how do you pick the best, sweetest of the bunch?

Well, the key is to look for one with a yellow spot on the bottom. This color shows that it’s ripe and ready to enjoy.

You should also look for one that feels heavy for its size and is free of bruises, dents and nicks.

And remember, you should always wash the outside of your melon before cutting it to avoid transferring harmful chemicals and germs to the inside. An easy way to do that is in your bathtub if your sink isn’t big enough.

For four more nutritious fruits to enjoy before summer’s end, check out this post.

Sources:

The Health Benefits of Watermelon – WebMD

L-citrulline – WebMD

Dietary beta-cryptoxanthin and inflammatory polyarthritis: results from a population-based prospective study – NIH

Beta-cryptoxanthin as a source of vitamin A – Wiley Online Library

Vitamin A beneficial for eyes, just not for preventing myopia – American Optometric Association

10 warning signs of dehydration. And staying hydrated while wearing a mask – Kaiser Permanente

Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments – NCBI

Vitamin B6 – NIH

Vitamin C and Skin Health – Linus Pauling Institute

The importance of potassium – Harvard Health Publishing

Lycopene Ameliorated Oxidative Stress and Inflammation in Type 2 Diabetic Rats – NIH

Lycopene – Cancer Network

The post 7 powerful health benefits of watermelon appeared first on Easy Health Options®.

This is due to a combination of factors, including decreased digestive enzyme production, slower muscle contractions in the digestive tract and lifestyle choices that have left their mark.

The result: nutrient deficiencies, acid reflux and constipation.

But there’s one outcome of this slowdown in digestion that can be extraordinarily painful and even land you in the hospital.

Luckily, there are five things you can do to prevent this painful and potentially life-threatening condition…

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5 ways to reduce risk for diverticulitis

Diverticulitis is a condition where small pouches, or diverticula, in the wall of the colon become inflamed or infected. Most of the time, diverticulitis resolves without any treatment.

Age is a risk factor you can’t control. Age-related deterioration in the walls of the colon means that by the time you’re 50, you have a 50/50 chance of developing diverticulitis.

But a decades-long observational study by researchers at Massachusetts General Hospital has identified five factors you can control that can dramatically reduce your risk.

After assessing the health records of 179,564 people from the Nurses’ Health Study (NHS), the NHS II and the Health Professionals Follow-Up Study (HPFS), the researchers developed a “Healthy Lifestyle Score” (HLS) linked to diverticulitis risk over around 20 years.

Five factors were linked to a lower risk of diverticulitis:

• Healthy body mass index (BMI)
• Being physically active
• Not smoking
• High fiber intake (Women, aim for 25 grams daily; men, 38 grams)
• Low or no red meat intake

One point was given for each of these five factors, and every one-point increase in HLS meant a 12 percent lower risk of diverticulitis.

Those with a “full house” – a point given for all five factors – were 50 percent less likely to be diagnosed than those with zero points.

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Prevention tips, and when to seek medical attention

Of course, scoring a point for all five factors will also make you less of a target for heart disease, stroke and diabetes.

But aiming for three or four will lower your risk dramatically. You can do that by:

• Staying away from red meat
• Eating plenty of high-fiber fruits and vegetables
• Moving your body daily (even a daily walk counts!)
• Don’t smoke, or get help with quitting
• Keep your weight within healthy limits

But doing these things isn’t an iron-clad guarantee, so it’s crucial that you know the symptoms of diverticulitis. If you don’t seek help, complications can be life-threatening and require immediate medical attention.

If you experience severe abdominal pain (usually on the left side), fever, chills, nausea, vomiting, or difficulty passing stool, you should seek emergency medical care.

Left untreated, an attack of diverticulitis can lead to life-threatening complications:

• Peritonitis – an infection of the abdominal lining
• Abscess – a collection of pus in the abdomen
• Bowel obstruction – a blockage in the colon
• Colon perforation – a tear in the wall of the colon

But don’t let this scare you. Even if you’re 50 or beyond, if you follow these guidelines, you stand a good chance of never developing diverticulitis.

Unfortunately, some chronic conditions are associated with an increased risk for diverticulitis. Those include:

• Polycystic kidney disease
• Hypothyroidism (underactive thyroid)
• Irritable bowel syndrome
• Inflammatory bowel disease

Omega-3 supplements are sometimes suggested to reduce inflammation, flare-ups and improve the intestinal barrier in people with diverticulitis. In addition, probiotics, vitamin D and glutamine may also be beneficial.

If you’re on medication for the condition, let your doctor know if you take supplements.

Sources:

These five things halve your risk of common age-related gut pain — New Atlas

Lifestyle factors, genetic susceptibility and risk of incident diverticulitis: an integrated analysis of four prospective cohort studies and electronic health records-linked biobank — Gut

The post 5 ways to slash risks for painful diverticulitis appeared first on Easy Health Options®.

One source I’ve overlooked that is incredibly cheap is legumes, a category of foods that includes beans, chickpeas and lentils. Dried beans can cost as little as 10 to 20 cents a serving, and canned beans aren’t much more, coming in at about 25 to 40 cents a serving.

The protein content of legumes can range anywhere from 17.9 grams per cup of lentils to 14.5 grams per cup of chickpeas, which is roughly 29 to 36 percent of the recommended daily amount of protein. Not bad for such an inexpensive product!

And that’s not all — legumes have a healthy dose of fiber as well, with a cup of lentils containing 15.5 grams of fiber and a cup of black beans coming in at 15 grams of fiber.

People who eat more legumes have a lower risk of heart disease and type 2 diabetes and a reduced risk of dying from a stroke.

And now it seems that two specific legumes may have even more health benefits in store…

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Chickpeas for cholesterol, black beans for inflammation

Researchers at Illinois Institute of Technology in Chicago conducted a study of 72 people with prediabetes to see how they responded to the addition of certain legumes to their diet. One group consumed a cup of chickpeas, one group ate a cup of black beans, and a control group had a cup of white rice every day for 12 weeks.

The study was conducted in free-living conditions to increase its relevance to everyday life. Blood samples were taken at the beginning of the study and the six- and 12-week marks to track cholesterol, inflammation and blood sugar, and glucose tolerance tests were conducted at the beginning and the end of the study.

The results were impressive. At the end of the trial, those on the chickpea diet saw their cholesterol levels drop from an average of 200.4 to 185.8 milligrams per deciliter (mg/dl). While seemingly a small change, it actually brings people into the normal range for cholesterol, which is considered any reading below 200 mg/dl.

And that’s not all. Those eating black beans experienced a drop in their average level of pro-inflammatory cytokine interleukin-6, a marker of inflammation. These levels dropped significantly, from 2.57 to 1.88 picograms per milliliter after 12 weeks.

No significant changes were observed in glucose metabolism markers.

“Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes,” says Morganne Smith, a doctoral candidate at Illinois Institute of Technology and co-author of the study.

“Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed.”

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Incorporating disease-lowering legumes into your diet

Even though this study showed the benefits of eating beans for adults with prediabetes, the researchers emphasized they are an excellent option for anyone focused on preventing heart disease and diabetes.

“Just adding one cup of beans a day can make some big differences,” says Indika Edirisinghe, a nutritionist at Illinois Institute of Technology.

So, how can you add a cup a day of these legumes to your diet?

The researchers say swapping canned, dried or frozen chickpeas or black beans in place of less healthy options is a great way to start. Just be wary of any additional ingredients like salt or sugar — if the beans or chickpeas are canned, you’ll want to rinse away the excess salt before cooking.

“There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases,” Smith says. “You can blend them to add some thickness to a soup base, add them as a salad topping or pair them with other grains like rice or quinoa.”

What about their gastrointestinal impact? I’m sure you’ve heard the poem, “beans, beans, the musical fruit…” The good news is that while some study participants noted gastrointestinal issues, their guts seemed to adapt over the course of the trial.

Sources:

A cup of chickpeas a day lowers cholesterol — ScienceNews

Study finds daily cup of beans boosts heart and metabolic health — EurekAlert!

Effects of Chronic Intake of Black Beans and Chickpeas on Metabolic and Inflammatory Markers in Adults With Pre-diabetes — Current Developments in Nutrition

The Cost of Beans vs. Meat — The Vegetarian Resource Group

Top 10 Beans and Legumes Highest in Protein — My Food Data

Chart of high-fiber foods — Mayo Clinic

The post The pennies a day cure for cholesterol and inflammation appeared first on Easy Health Options®.

But growing research shows a powerful connection: the same choices that protect your heart may also strengthen your bones — and vice versa.

Shared Risk Factors Across Systems

Osteoporosis and cardiovascular disease may seem like two completely different conditions, but they often share the same root causes. Poor diet, a lack of physical activity, smoking, and chronic inflammation can all increase your risk for both. 

Research has shown that people with low bone mineral density are more likely to experience heart-related events. Likewise, signs of atherosclerosis —hardening and narrowing of the arteries — are more common in individuals with weaker bones.

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Lifestyle and Fracture Risk

One large U.S. study looked at how cardiovascular health scores — based on the American Heart Association’s Life’s Essential 8 — related to fracture risk. These eight key health factors include diet, physical activity, sleep, smoking, body weight, cholesterol, blood sugar and blood pressure.

The study found that people with better scores had a significantly lower risk of bone fractures. Compared to individuals with poor cardiovascular health, those with moderate scores had a 22% lower fracture risk, and those with high scores had a 34% lower risk.

This tells us that small steps you take to support your heart — like going for a daily walk or choosing whole foods over processed ones — can also help keep your bones strong.

How Inflammation and Hormones Affect Both Heart and Bone Health

Research has shown that heart disease and osteoporosis often develop together, and inflammation and hormones are two key reasons why.

Chronic inflammation, which plays a major role in heart disease, also contributes to bone loss. When inflammation levels are high, the body produces chemicals that can weaken bone and damage blood vessels at the same time. This means that the same internal stress that leads to clogged arteries can also make bones more fragile.

Hormonal changes, especially in women, add another layer of connection. Estrogen helps protect both the heart and the bones. After menopause, when estrogen levels drop, the risk for both heart disease and osteoporosis accelerates. That’s why, later in life, women often experience both conditions.

The overlap goes deeper. According to research, calcium deposits found in arteries and bone loss seen in osteoporosis may actually be driven by some of the same biological processes. In other words, the breakdown of bone and the buildup of plaque in blood vessels may be two sides of the same coin.

It all serves as a reminder that the body works as an interconnected system. Supporting hormone health and reducing inflammation through healthy habits (and hormone replacement therapy when appropriate) can go a long way in protecting both your heart and your bones.

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Statins and Bone Health

Statins are best known for lowering cholesterol, but they could offer benefits for bones too. Although confounding variables may be at play, several studies suggest that statins can stimulate the growth of bone-forming cells and reduce bone breakdown.

Statins appear to increase levels of a key protein that helps bones grow, while also lowering inflammation and possibly enhancing estrogen activity. These effects have been linked to improved bone mineral density and a reduced risk of fractures, especially in older adults and postmenopausal women.

Having said that, it is possible that these findings are associations rather than causations. People who take statins may be under more regular medical care, might be more attentive to their health in general, and might be more likely to pursue an active lifestyle. The jury is still out on how helpful statins are to bone health. But while more research is needed to fully understand the best use of statins for bone support, these findings suggest that statins certainly do not promote bone loss!   

A Whole-Body Approach to Better Health

When it comes to protecting your health, there’s no need to compartmentalize. Your bones and your heart benefit from the same healthy habits:

• Eat a whole-food, anti-inflammatory diet, rich in fruits, vegetables, whole grains, and healthy fats.
• Get regular physical activity, including weight-bearing and resistance training, which supports both cardiovascular fitness and bone density.
• Don’t smoke, and take steps to manage blood pressure, blood sugar, and cholesterol.
• Talk to your doctor about your risk factors and whether bone density testing is right for you. By the way, this last piece of advice applies to everyone. Although less likely, men with risk factors can get osteopenia and osteoporosis too.

The post The hidden link between heart health and bone strength 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®.

And inflammation can lead to a host of problems, including metabolic syndrome, a group of cardiometabolic factors that can raise the risk of type 2 diabetes and lead to plaque buildup inside arteries, increasing the risk of heart attack and stroke.

What’s more, inflammation makes it more challenging to lose weight — and that creates a viscous cycle most of us know all too well.

One contributing factor to inflammation is an excessive amount of acid in the body. So you might wonder if there’s anything we can do to counteract this acidity. According to one team of researchers, there’s a specific diet that can help…

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The role of acid load

Researchers led by the Physicians Committee for Responsible Medicine conducted an analysis of a study involving 62 overweight adults who were assigned to either a Mediterranean diet or a low-fat vegan diet for 16 weeks. They then had a four-week wash-out period, followed by an additional 16 weeks on the alternate diet.

The researchers used the participants’ dietary records to calculate their dietary acid load. This is commonly estimated by Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP) scores, with a higher score indicating a higher dietary acid load.

Animal products such as meat, fish, eggs and cheese — plentiful in the standard American diet — cause the body to produce more acid, which increases dietary acid load.

This increase in acid is linked to chronic inflammation that disrupts metabolism and can lead to weight gain. Plant-based diets, by contrast, are more alkaline and are associated with weight loss, improved insulin sensitivity, and lower blood pressure.

In the new analysis, both acid load and acid production scores declined significantly in the vegan group, but there were no significant change in the group on the Mediterranean diet.

The reduction in dietary acid load in the vegan group was associated with weight loss, and this association remained significant even after adjusting for changes in energy consumption.

That wasn’t the most dramatic part. The body weight in the vegan group decreased by about 13.2 pounds!

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Switching to a more alkalizing diet

The authors of the study say the alkalizing effect of a vegan diet increases the body’s pH level to make it less acidic and may help promote weight loss.

“Eating acid-producing foods like meat, eggs and dairy can increase the dietary acid load, or the amount of acid consumed, causing inflammation linked to weight gain,” says Dr. Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine and lead author of the study. “But replacing animal products with alkaline plant-based foods like leafy greens, berries and legumes can help promote weight loss and create a healthy gut microbiome.”

The original study fothat und a vegan diet also reduced insulin needs, improved insulin sensitivity and glycemic control and led to improved cholesterol levels and kidney function.

Some of the top alkalizing foinclude are vegetables, fruits, leg,umes and certain grains, all of which abundantance in a vegan diet. Examples of particularly alkalizing foods include:

• Asparagus
• Beets
• Broccoli
• Cabbage
• Carrots
• Garlic
• Leafy greens
• Apples
• Apricots
• Berries
• Cantaloupe
• Cherries
• Beans
• Chickpeas
• Lentils
• Peas
• Soy
• Millet
• Quinoa

If a complete switch to a vegan diet seems daunting, at least cut down on acidic foods. You could start by enjoying a plant-based breakfast rich in alkalizing foods. For instance, substitute millet with berries or a green smoothie with soy protein for your usual eggs or yogurt,.

Or if you really need that yogurt on occasion, go low-fat and incorporate lots of berries and flaxseed. Flax seeds contain fiber, which can further promote alkalinity by absorbing excess acid in the digestive tract. 

You may also be interested in incorporating sparkling water into your routine. It helps reduce acid in the bloodstream, which may improve metabolism.

As you become accustomed to this routine, you can try incorporating more plant-based alkalizing foods into your lunches and dinners. Before you know it, you’ll see the benefits around your waist!

Sources:

Acid-busting diet triggers 13-pound weight loss in just 16 weeks — ScienceDaily

Dietary acid load on the Mediterranean and a vegan diet: a secondary analysis of a randomized, cross-over trial — Frontiers in Nutrition

Obesity and inflammation: the linking mechanism and the complications — Archives of Medical Science

Metabolic syndrome is an inflammatory disorder: A conspiracy between adipose tissue and phagocytes — Clinica Chimica Acta

Associations between dietary acid load and obesity among Iranian women — Journal of Cardiovascular and Thoracic Research

The post The alkaline secret to losing 13 pounds in 16 weeks appeared first on Easy Health Options®.

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

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

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

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

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

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

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

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

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How fiber can reduce your risk of infection

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

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

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

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

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

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

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

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

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

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

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

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Fiber: No longer just for regularity

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

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

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

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

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

Sources:

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

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

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

She immediately followed the doctor’s instructions for diet and supplements, but she had one question to which the doctor couldn’t give a satisfying answer:

“Is there anything I could have done to prevent this?”

Right now, the short answer to that is no. AMD has no known cause, and while there are treatments to slow progression, there is no cure.

But scientists are looking to change that. They’re digging deeper into the mechanisms of the disease — and what they’re discovering is fascinating…

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The key could be a molecule that maintains healthy cholesterol

An international team of researchers led by the Washington University School of Medicine in St. Louis (WashU Medicine) used human plasma samples and mouse models of AMD to explore a specific link with cardiovascular disease, both of which worsen with age.

The reason they chose to focus on that connection is that in AMD, doctors can see cholesterol-rich deposits under the retina during an eye exam, according to senior author Dr. Rajendra S. Apte, a professor at WashU Medicine.

While vision might still be normal in the early stages, the deposits increase inflammation and other damaging processes that lead to a gradual loss of central vision.

In recent years, investigators have discovered that a molecule called apolipoprotein M (ApoM) exhibits anti-inflammatory effects and plays a role in maintaining healthy cholesterol metabolism. Levels of ApoM tend to fall with age.

Dr. Apte and co-senior author Dr. Ali Javaheri, also a professor at WashU Medicine, aimed to investigate whether reduced levels of ApoM contribute to the dysfunctional cholesterol metabolism underlying multiple diseases of aging, including AMD and heart disease.

They demonstrated that patients with AMD have lower levels of ApoM in their blood compared to healthy patients. And past research by Javaheri showed patients with various forms of heart failure also had lower levels of ApoM.

This study revealed that ApoM is a key component in the “good cholesterol” pathways that clean up excess “bad” cholesterol — the kind that tends to drive inflammation — and clear it from the body through the liver.

This suggests that when ApoM levels are low, cells in the retina and heart muscle are unable to metabolize cholesterol deposits correctly and have difficulty clearing the accumulating lipids. When they build up, it leads to inflammation and cellular damage.

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Effects of low ApoM could be reversible

To see if they could reverse the harmful effects of low ApoM, the researchers increased ApoM levels in mouse models of macular degeneration. The mice showed evidence of improved retinal health, improved function of light-sensing cells in the retina and reduced accumulation of cholesterol deposits.

In short, the results suggest increasing ApoM in the blood could fix problems in cholesterol processing that lead to cellular damage in the eyes and other organs.

“Our study points to a possible way to address a major unmet clinical need,” Apte says. “Current therapies that reduce the chance of further vision loss are limited to only the most advanced stages of macular degeneration and do not reverse the disease. Our findings suggest that developing treatments that increase ApoM levels could treat or even prevent the disease and therefore preserve people’s vision as they age.”

The findings also could have implications for raising ApoM in patients with heart failure.

You may be wondering if there’s any way we can support our own ApoM levels. There is some evidence that berberine, a naturally occurring compound found in certain plants, may increase ApoM levels to protect the gut-vascular barrier. Sources of berberine include European barberry, goldenseal, goldthread, Oregon grape, phellodendron and tree turmeric.

Berberine is available in supplement form, but be aware that it interacts with several medications. It’s important to check with your doctor first before using it.

Another study in mice showed that niacin increased ApoM gene and protein expression levels. This vitamin is present in foods such as yeast, milk, meat and cereals. Although you can take niacin supplements, you’re likely getting enough of the vitamin from your diet.

If you do take a niacin supplement, don’t take more than what is recommended, or you could end up causing another problem for your eyes — a rare toxic reaction called niacin-induced maculopathy.

Sources:

The molecule that might save your sight—and your heart — ScienceDaily

Apolipoprotein M attenuates age-related macular degeneration phenotypes via sphingosine-1-phosphate signaling and lysosomal lipid catabolism — Nature Communications

Berberine reduces gut-vascular barrier permeability via modulation of ApoM/S1P pathway in a model of polymicrobial sepsis — Life Sciences

Berberine – Uses, Side Effects, and More — WebMD

Niacin regulates apolipoprotein M expression via liver X receptor‑α — Molecular Medicine Report

Niacin — Mayo Clinic

The post A cholesterol cure to save your heart and your vision appeared first on Easy Health Options®.

It’s a diagnosable condition that can make even the simplest of tasks feel like a monumental effort.

If you think you might have CFS, don’t let anyone tell you it’s “all in your head.” There are answers to be had. And research is uncovering more of them every day.

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What is chronic fatigue syndrome?

It’s a complicated disorder where you experience debilitating fatigue for at least six months, fatigue that can’t be explained by any medical condition.

Mental or physical effort increases this fatigue, but rest just doesn’t seem to make it any better. You wake up from sleep feeling just as tired as when you went to bed.

On top of the fatigue that makes it difficult to perform even basic tasks, a person with CFS may also live with:

• Memory and concentration problems
• Sore throat
• Headache
• Enlarged lymph nodes
• Unexplained muscle or joint pain
• Dizziness, especially when going from lying down to sitting or standing (known as orthostatic hypotension).

What causes chronic fatigue syndrome?

The cause of CFS is unknown. Most experts think that it is triggered by a combination of factors, which could include viral infections and psychological stress.

Some experts believe that a person could be born with a predisposition for CFS and that it is triggered by any number of factors, including immune system problems, hormonal imbalances and emotional trauma.

But a common deficiency is beginning to make itself known among those with CFS…

Chronic fatigue patients have low CoQ10 blood levels

Research has shown that patients diagnosed with chronic fatigue syndrome (CFS) have abnormally low levels of CoQ10 in plasma and muscle tissue.

A Belgian study measured levels of the antioxidant CoQ10 in the blood plasma of 58 people diagnosed with chronic fatigue syndrome, and compared it with levels in the blood of 22 healthy participants.

Plasma levels of CoQ10 were significantly lower in people diagnosed with CFS. Nearly half of them (44 percent) had CoQ10 plasma levels lower than the lowest level found in the healthy group.

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CoQ10 depletion activates inflammation

Also, people with extremely low plasma levels of CoQ10 suffered the most from memory and concentration issues.

Research into fibromyalgia, another condition that brings debilitating fatigue, has shown that a CoQ10 deficiency is strongly associated with the activation of pro-inflammatory cytokines.

Neither of these findings is surprising when you consider that CoQ10 can help protect our brains from the oxidative stress caused by environmental pollutants.

Patients with chronic fatigue syndrome who were given a daily combination of 200mg of CoQ10 and 20mg of nicotinamide adenine dinucleotide (NADH) for eight weeks reported significantly less fatigue than those who did not take the supplements.

NADH is a natural supplement that boosts energy in our mitochondria and is known to improve mental clarity, concentration and memory.

How to get more CoQ10

CoQ10 is often taken in supplement form. Here are a few things you should know when choosing a CoQ10 supplement.

But CoQ10 is also found in many foods, in a natural form that your body can absorb easily. These foods include:

• Soybeans
• Sesame seeds
• Pistachios
• Sardines
• Mackerel
• Peanuts
• Liver
• Spinach
• Cauliflower
• Broccoli
• Canola oil

Sources:

Chronic Fatigue Syndrome Patients Benefit from CoQ10 — Pharma Nord

Chronic fatigue syndrome —Mayo Clinic

Inflammation Causes Memory Loss and It Starts Sooner Than We Thought —The Ultrawellness Center

Systemic inflammation during midlife and cognitive change over 20 years — Neurology

The post Is CoQ10 the answer to chronic fatigue syndrome? 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®.

Research has pointed to the possibility that the keto diet could calm the overactive immune system responsible for these diseases.

Now, we have reason to believe this could be true.

And, like so many crucial things in our bodies, it comes from the gut.

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An important way keto changes the gut

On the Keto diet, carbohydrate-rich foods like bread, pasta, fruit and sugar are severely restricted, but you’re allowed unlimited fat consumption.

Without carbohydrates to use as fuel, the body breaks down fat instead, producing compounds called ketone bodies. Ketone bodies provide energy for cells to burn.

They can also change the immune system.

Researchers at UC San Francisco found that the keto diet attenuated symptoms of multiple sclerosis in experiments involving mice. The key was the production of two factors in the guts of the mice.

One of these is a ketone body called beta-hydroxybutyrate (βHB).

The researchers found that mice that produced more βHB had less severe disease.

But βHB alone didn’t cause the improvement. It merely set off a chain reaction that ended with fewer symptoms.

The presence of βHB triggered the bacterium Lactobacillus murinus, already present in the gut, to produce a metabolite called indole lactic acid (ILA).

In turn, ILA blocked the activation of T helper 17 immune cells, which are involved in MS and other autoimmune disorders.

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Supplementing with BHB may be the answer

So, if βHB is the key to blocking immune cells from triggering autoimmune symptoms, what happens if your body can’t produce βHB?

The UCSF researchers have answered that question, too.

Some mice on the keto diet were unable to produce βHB in their intestines. Their inflammation was more severe. But when their diets were supplemented with βHB, the mice got better.

“What was really exciting was finding that we could protect these mice from inflammatory disease just by putting them on a diet that we supplemented with these compounds,” says Dr. Peter Turnbaugh, a UCSF Professor of Microbiology and Immunology.

But he cautions that the supplement approach still needs to be tested in people.

“The big question now is how much of this will translate into actual patients. But I think these results provide hope for the development of a more tolerable alternative to helping those people than asking them stick to a challenging and restrictive diet.”

Want to give the keto diet a try?

It’s not for everyone. But it is, at its core, an anti-inflammatory diet, and that could benefit pretty much anyone. You can find specifics about the keto diet here. Other anti-inflammatory diets include the Green Mediterranean diet and the Alkaline diet.

Beta-hydroxybutyrate supplements are readily available and WebMD reports they are typically used for dry eye, athletic performance, migraine, Alzheimer’s and Parkinson.

However, side effects may include stomach upset, diarrhea, constipation, especially if high doses are used.

Lactobacillus murinus isn’t typically found in probiotics, but a diet that includes fiber and prebiotics should help the amount already in your gut thrive.

Sources:

How the Keto Diet Could One Day Treat Autoimmune Disorders — UC San Francisco

A diet-dependent host metabolite shapes the gut microbiota to protect from autoimmunity — Cell Reports

Ketogenic diets alter gut microbiome in humans, mice — Medical Express

Ketogenic Diets Alter the Gut Microbiome Resulting in Decreased Intestinal Th17 Cells — Cell

The post How the Keto diet may help treat Autoimmune Disorders appeared first on Easy Health Options®.

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

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

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

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

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Antibiotics’ effect on the gut lining

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

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

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

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

But that wasn’t all…

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

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

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

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

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Antibiotics themselves can do damage

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

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

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

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

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

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

Sources:

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

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

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

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

Sadly, the incidence of the early-onset form of the disease, which occurs in people aged 50 and younger, is expected to rise by more than 140% by 2030.

The good news is that death rates in people diagnosed with colon or rectal cancer have fallen, as screening and treatment have improved. But survivors still have a shorter life expectancy than their peers in the general population.

However, researchers at the Colon and Rectal Cancer Center at Dana-Farber Cancer Institute believe they’ve identified a simple daily activity that not only helps survivors live longer, but potentially even longer than someone who has never had cancer.

Why just survive when you can live longer

Movement is life. Previous research indicated that exercise could increase the lifespans of survivors even in the advanced stages of cancer.

But the Dana-Farber researchers wanted to take it a step further to find out if regular exercise had the power to help colon cancer patients boost their survival rates beyond people who’d never had cancer.

To find out, they delved into the exercise habits — both before and after treatment — of nearly 3,000 colon cancer patients. And the results were clear…

To remain cancer-free, even three years out from treatment, exercise is key.

According to the researchers, the magic number for survival comes down to physical activity, equivalent to walking about an hour a day at a 2- to 3-mile-per-hour pace, at least 6 days a week.

“Those patients not only had a better overall survival if they were more physically active, they actually looked like they had a slightly better overall survival compared to the general population,” says senior researcher, Dr. Jeff Meyerhardt.

In fact, even patients who suffered a cancer recurrence increased their survival chances if they stayed physically active.

Making healthy changes to your cell soup

According to cancer researchers, multiple mechanisms make exercise one of the most potent tools for not only surviving colon cancer but also preventing it in the first place.

Dr. Kathryn Schmitz, an exercise oncology researcher at the University of Pittsburgh, likes to describe the mechanisms this way…

“What you might think of is that all of our cells are bathed in a soup of sorts, and the constituents of that soup change as a result of being more physically active,” she explains.

If you spend most of your time sitting, your immune system suffers, inflammation flares up and your cells can start to change and grow uncontrolled. However, when you get the regular activity your body needs, the fires of inflammation are quenched and your immune system kicks into high gear.

Then, as Dr. Schmitz explains, “The soup in which your cells are bathed is healthier in a way that will tamp down any cancer development or cancer progression.”

In a previous study that linked exercise to reducing the odds of 13 different cancer types, researchers at the National Cancer Institute identified three factors that could be responsible for the cancer-preventing properties of exercise: its ability to reduce hormones like estrogen, its ability to lower insulin levels and its ability to quell inflammation.

So, if you’ve survived colon cancer (or simply want to make sure you do everything possible to prevent it), exercise is a must.

Also, don’t be intimidated by this study’s findings that you need to walk an hour a day, six days a week. Other studies have found that short, high-intensity sessions can also reduce the growth of colon cancer.

Sources:

Survival Rates for Colorectal Cancer — American Cancer Society

How common is colon cancer? — Fight Colorectal Cancer

Key Statistics for Colorectal Cancer — American Cancer Society

Colon cancer survivors who exercise regularly live longer — NPR

The post The habit that helps cancer survivors live like they never had cancer 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®.

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

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

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

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

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

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Gut bacteria get less diverse as we age

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

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

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

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

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

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

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Improve your gut, improve how you age

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

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

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

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

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

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

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

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

Sources:

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

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

Gut microbiome — Cleveland Clinic

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

Funny thing is, if you come to them with physical complaints, especially anything pain-related, they’ll often file that under the label of depression, too, and pull out that prescription form.

But they’ve been missing out on the actual physical toll of depression that research pioneer Dr. Philip Gold recently laid out in a landmark paper published in Brain Medicine’s Seymour Reichlin Centenary Festschrift collection.

Depression doesn’t just sometimes hurt. It contributes to the most common chronic diseases, cutting our lives short…

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Far beyond mood changes: Disease and shorter lifespan

“Depression’s toll reaches beyond mood and thought, extending into physical health risks like coronary artery disease, diabetes, osteoporosis, and stroke,” explains Dr. Gold.

In fact, considering that these conditions collectively reduce life expectancy by approximately 7 to 10 years in people suffering from them, depression clearly has an adverse effect on longevity itself.

To determine just how depression leads to these life-threatening diseases, Dr. Gold looked at the brain, discovering that people who are depressed experience striking changes in brain structure.

These changes include a 40% reduction in subgenual prefrontal cortex volume—a region that plays a critical role in regulating the stress response.

If that weren’t enough, these structural changes occur in conjunction with disruptions in multiple hormone systems, particularly involving corticotropin-releasing hormone (CRH) and norepinephrine.

“The combined effects of CRH, norepinephrine, cortisol, and inflammatory pathways help explain why depression often leads to early onset of various illnesses and a shortened lifespan for those affected,” notes Dr. Gold, emphasizing the interconnected nature of these systems.

Clearly, the proof is in the pudding. And no matter what your doctor might say, depression is not only in your head.

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Don’t let depression rain on your good health

This isn’t the first we’ve heard about the impact of mental health on physical health…

In fact, scientists at Ohio State revealed a powerful connection between mental health and heart disease.  

“Heart disease and anxiety/depression interact such that each promotes the other,” said lead study author Philip Binkley, MD. “There appear to be mental processes that link heart disease with anxiety and depression that are currently under investigation. Both heart disease and anxiety/depression are associated with the activation of the sympathetic nervous system. This is part of the so-called involuntary nervous system that increases heart rate, blood pressure and can also contribute to anxiety and depression.”

The sympathetic nervous system prepares the body for the “fight or flight” response during any potential danger. On the other hand, the parasympathetic nervous system inhibits the body from overworking and restores the body to a calm and composed state.

So, if you’ve been living with depression, be sure you are heard when talking to a doctor about it. And when you see your primary physician, be sure he’s aware that you are dealing with depression so he can pay closer attention to what’s going on in your body.

In addition, these practices could help you mentally and physically:

• Boost your dopamine levels – This happiness hormone is linked to the nervous system and low levels can result in depression.
• Conscious movement – Yoga is a great way to reduce both depression and anxiety. Here are three of the most effective poses anyone can do.
• Foods – Researchers have found that certain foods can help DASH symptoms of depression. So be sure to put the right diet to work for you. Foods that contain the prebiotic galacto-oligosaccharides (like legumes and nuts) are especially helpful at reducing anxiety levels.
• Supplements – If you’re deficient in certain amino acids or minerals, it can amp up your depression. Two of the most important are arginine and magnesium. Research has shown that people with depression also suffered low arginine levels which can lower the amount of nitric oxide in the body. Low levels of nitric oxide are necessary for healthy blood flow and facilitate heart health.

Sources:

Depression research pioneer Dr. Philip Gold maps disease’s full-body impact — EurekAlert!

The link between depression chronic illness and a shorter life — Easy Health Options

The amino acid deficiency that leads to depression — Easy Health Options

The post The full-body impact of depression: Chronic disease appeared first on Easy Health Options®.

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

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

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

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

This discovery opens up intriguing possibilities for treatment …

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‘Guardian’ peptides help manage the immune system

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

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

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

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

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

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

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

This research highlights an important discovery…

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

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

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Support can start with a common denominator

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

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

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

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

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

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

Sources:

Healthy brains suppress inappropriate immune responses — EurekAlert!

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

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

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

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

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

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

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!

The post A hidden cause of Alzheimer’s that starts 20 years early appeared first on Easy Health Options®.

According to Alzheimer’s Disease International, someone develops dementia every three seconds.

Based on their projections, while there are currently more than 55 million people worldwide living with dementia, that number is expected to reach 78 million by 2030, and it will top 139 million in 2050.

Sadly, it often feels like the pharmaceutical companies are looking in the wrong places for cures. You might remember the drug lecanemab, which the FDA fast-tracked for treating early Alzheimer’s, was linked to stroke. A similar drug, aducanumab, was not without concern and was eventually discontinued.

Luckily, though, there’s news on the horizon that focuses on a known contributor to dementia…

Research published in the Journal of the American Geriatrics Society provides evidence that we might have everything we need to ward off the disease at our fingertips…

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The Alzheimer’s-inflammation connection

Several studies have found a link between Alzheimer’s dementia and high levels of inflammation in the body.

Research has even shown that non-steroidal anti-inflammatory (NSAID) medications may help protect against dementia due to their anti-inflammatory effects.

However, scientists have not been able to pinpoint whether the key to dementia prevention lies in an all-out push to reduce inflammation in the short term by taking high doses of anti-inflammatories or if focusing on long-term inflammation reduction is necessary.

So researchers at the Erasmus MC University Medical Center Rotterdam, in the Netherlands, set out to close that knowledge gap by following 11,745 adults for an average of 14.5 years.

Their conclusion?

“Our study provides evidence on possible preventive effects of anti-inflammatory medication against the dementia process,” said corresponding author M. Arfan Ikram, MSc, MD, PhD.

In fact, they found that long-term NSAID use was associated with a 12% reduced risk of developing dementia. On the other hand, short- and intermediate-term use offered no benefits.

Results also showed that the cumulative dose of NSAIDs was not associated with decreased dementia risk. In other words, high doses didn’t matter. What was important was sticking to a regimen of inflammation reduction.

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A ‘cure’ with significant risks

Before you call your doctor to ask for an NSAID prescription — or head out to the pharmacy to pick up an over-the-counter option, you should know one more thing.

These medications are linked to GI bleeds, acute kidney injuries and bronchospasm — a condition known as “aspirin-induced asthma” that is potentially fatal.

Studies have also found that NSAIDs increased heart attack risk by an astonishing 20 to 50 percent. And they can even drain your life force by attacking your mitochondria.

I’m not sure those risks are worth a 12% reduction in dementia risk when an anti-inflammatory diet can slash dementia risk by as much as 31% — according to research by the Aging Research Center at Karolinska Institute involving 9,000 participants followed for 14 years.

An anti-inflammatory diet focuses on whole, unprocessed foods, like fruits, vegetables, whole grains, nuts, seeds and legumes. It emphasises healthy fats, like olive oil and omega-3s, found in fatty fish. It makes good use of naturally anti-inflammatory spices, including turmeric, ginger and cinnamon, and limits inflammatory foods like red meat, unhealthy fats and sugary drinks.

In addition, there are plenty of ways to lower inflammation without turning to potentially dangerous medications, including:

• Fasting – Scientists have found that restricting calories significantly raises the level of a lipid known as arachidonic acid. This molecule reduces the activity of the NLRP3 inflammasome, which in turn reduces inflammation.
• Stress reduction – By controlling stress, you reduce the production of a molecule called nuclear factor kappa B (NF-kB) in your body to block the formation of pro-inflammatory cytokines.

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:

Can long-term use of anti-inflammatory medications prevent dementia? – EurekAlert

Dementia Statistics – Alzheimer’s Disease International

Fasting’s inflammation-fighting trigger may work like aspirin – Easy Health Options

4 big ways NSAID pain relievers can hurt your body – Easy Health Options

Omega-3 Fatty Acids And Inflammation – You Are What You Eat! – NIH

The post Are anti-inflammatories the secret to dementia prevention? appeared first on Easy Health Options®.

From nutrition to skin care, this “ancestral fat” is definitely having its moment.

So, should you just jump on the bandwagon?

What Is Beef Tallow and How Is It Made?

Beef tallow is created by taking the fat that surrounds the internal organs of a cow, cooking that fat down, and straining out the impurities. It’s a way for beef processors to use every part of the animal in order to make useable products — and turn a bigger profit. 

Beef tallow is stable both at room temperature and high heat and, until relatively recently, was the go-to fat for frying and baking. It’s also been used to make candles and soap.

When concerns around the health effects of saturated fats emerged in the 20th century, vegetable oils and margarines largely replaced beef tallow in industrial food production. Around the same time, rates of chronic disease and obesity rose, providing ammunition for beef tallow evangelists — especially within the keto, paleo and carnivore communities.

But as we learned from the seed oils blog series and my post on lectins, one data point does NOT an open and shut case make.

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Beef Tallow Nutrition Facts: Saturated Fat, Calories, and Vitamins

Beef tallow is made up of about 55% saturated fatty acids (SFAs), 40% monounsaturated fatty acids (MUFAs) and 5% polyunsaturated fatty acids (PUFAs). 

By comparison, canola oil is made up of about 5% SFAs, 65% MUFAs and 30% PUFAs.  Tallow also contains fat-soluble vitamins (A, D, E, and K2), though in relatively small amounts.  

With such a high percentage of SFAs, beef tallow is classified as a saturated fat and falls in the same nutritional category as butter, cheese, cream, lard and coconut oil.

Does Beef Tallow Raise Cholesterol and Heart Disease Risk?

Saturated fat can be a strong down-regulator of LDL receptors. If you’ve read some of my previous blogs, you already know that LDL receptor function is important for clearance of LDL from the bloodstream. In other words, if LDL receptor function is diminished, LDL levels go up. Sometimes way up. I have seen patients that go on a keto diet and end up with LDLs in ranges typically reserved for those with Familial Hypercholesterolemia!

But please don’t be fooled by claims that the high LDL you get by eating saturated fat is OK because LDL is now all “big” particles! A high LDL reading means that there are still lots of LDL particles circulating in your bloodstream, and particle size does not rescue you in that setting. Most importantly, if your LDL receptors are downregulated such that you’re not using the LDL for other functions, the only place that cholesterol can go is into artery walls. 

And make sure you also ignore the rhetoric that some of the saturated fat in beef tallow is stearic acid and that makes it better. Stearic acid is a saturated fat found in high amounts in cocoa beans and chocolate and does NOT raise LDL cholesterol. However, beef tallow contains much less stearic acid compared to chocolate — and the rest of the saturated fatty acids in beef tallow DO raise LDL.  

Beef Tallow, Fatty Liver, and Insulin Resistance: What’s the Link?

Like all fats, beef tallow is calorie dense, delivering 9 calories per gram. So overdoing it even modestly but consistently can get you into trouble… fast. Turns out saturated fat is especially good at accumulating in the liver — much more so than unsaturated fat.  

Liver fat accumulation sets off a vicious cycle of metabolic changes that leads to insulin resistance, which can lead to prediabetes and, eventually, type 2 diabetes. Liver fat accumulation can also damage the liver itself, causing fatty liver disease, a condition as serious as liver disease caused by chronic excess alcohol consumption.  

Can Beef Tallow Cause Inflammation?

Although seed oils have been maligned for being pro-inflammatory, saturated fats — including beef tallow — also influence inflammatory pathways.

Saturated fats have been found to “short circuit” immune cells, upregulate pro-inflammatory cytokines, and negatively affect the microbiome, all leading to a higher inflammatory load. 

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Beef Tallow and Chronic Disease: Why Context Matters in Nutrition

Advocates of beef tallow and other saturated fats point to the relative absence of chronic disease in traditional societies with high animal fat consumption. However, these societies also:

• Engaged in high levels of physical activity
• Ate minimal processed food
• Had overall balanced calorie intake 
• Ate a greater variety of foods in general, including various plants, leading to a more diverse microbiome 

In other words, as I’ve noted before, we can never look at one nutrient or ingredient in isolation. We are complex organisms living in complex environments while consuming a complex mixture of foods. It’s not the beef tallow or the seed oils that is the problem. It’s the “with what” and “instead of what” that is the bigger concern. 

Should You Eat Beef Tallow? The Bottom Line

Beef tallow is a real food, derived from natural sources. As such, it is not inherently toxic. However, it is NOT a “health food” nor the answer to all our ills. Context matters.

Occasional beef tallow consumption may be benign as part of a nutrient-rich, calorie-controlled, plant-inclusive diet. (Need I say it? Eat food. Not too much. Mostly plants. Honestly, never gets old.)  However, regular use in the setting of a nutrient-poor or calorie-excess diet poses real long-term health risks. 

So much so that individuals favoring high beef tallow (or other saturated fat) consumption, should be regularly monitored with lab tests, including cholesterol, blood sugar, and liver function parameters.

Robert F. Kennedy, Jr, the US Secretary of Health and Human Services, has declared that beef tallow is healthier than seed oils and is encouraging food companies to use it preferentially. Restaurants like Steak ‘n Shake and Sweetgreen have already made the switch.   

And as far as his opinion, it’s just an opinion. Made by an individual who is not a healthcare provider or nutrition expert. Although I applaud his stance on food additives and ultra-processed foods, as someone who takes care of patients and witnesses what happens with various dietary approaches, I can say without hesitation that he doesn’t get everything right.

Oh — and in case you’re wondering whether you should put this stuff on your face, beef tallow acts like an occlusive barrier rather than a moisturizer. So, it won’t eliminate wrinkles outright although it might aid in the absorption of what you put underneath — like vitamin C serum or retinoic acid. But I suspect you won’t much enjoy the scent! And if you are prone to acne, you might truly regret it.

The post Beef tallow: Benefits, risks and truths behind the trend appeared first on Easy Health Options®.

But what if I told you that the prognosis for a person with COPD is a lot worse if they don’t brush their teeth regularly and well?

WHAT?! How are these two things possibly connected?

It may seem absurd at first glance. However, research has long shown that the health of the mouth is closely linked to the health of the body. One example is the connection between gum disease and heart disease.

Now, scientists have shown us that there’s a similarly strong connection between your gums and your lungs…

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The bacterial link between gum disease and COPD

Periodontitis, or gum disease, is a result of the buildup of plaque on the teeth over time.

Plaque is a sticky film made mostly of bacteria. Over time, if not treated, plaque can harden into tartar and cause inflammation of the gum tissue. This produces gaps between teeth and gums, the perfect place for more bacteria to flourish.

The result is periodontitis, or gum disease, which has already been found to be a risk factor for diabetes, hypertension, heart disease… and COPD.

A team of Chinese researchers has conducted several mouse studies that have identified the mechanism by which periodontal bacteria aggravate the progression of COPD.

First, they showed that mice with COPD and infected with periodontitis had worse progression of COPD than mice with COPD alone.

In a second experiment, they observed that when mice were orally infected with the bacterium P. gingivalis (a bacterium that causes gum disease), the bacteria migrated to and infected the lungs.

Finally, they showed that P. gingivalis could activate immune cells in the lungs, promoting their ability to produce cytokines (small proteins) associated with exacerbating COPD symptoms.

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Protect your mouth… and your lungs

“By enhancing periodontal therapy and targeting the inhibition of γδ T cells and M2 macrophages, we may be able to help control the progression of COPD,” said microbiologist Boyu Tang, Ph.D., who led the study with microbiologist Yan Li, Ph.D.So, if you want to protect your lungs, start by protecting your gums..

To prevent gingivitis, stick to a regular brushing and flossing routine. Skipping as little as 24 to 72 hours can cause changes in your oral microbiome — the population of good and bad bacteria in your mouth —that can trigger periodontitis.

Some natural foods and supplements can support you in the battle against mouth bacteria that cause gum disease…

• Drink matcha tea (green tea). When used as a mouthwash, green tea killed all P. gingivalis bacteria within four hours!
• Vitamin C, calcium, magnesium, and CoQ10 supplements all support healthy teeth and gums.
• Cut down on sugar intake. The bacteria that cause gum disease feed on sugar, so your goal is to starve them to death. Cut refined sugar and carbohydrates out of your diet and your mouth, and the rest of your body will be healthier.
• Drink plenty of water. It will keep you hydrated but also aid in removing bacteria and preventing gum inflammation.
• Consider a fish or krill oil supplement for healthy omega-3s. They are associated with lung health and fight the inflammation associated with gum disease.

Sources:

How gum disease aggravates chronic obstructive pulmonary disease — Science Daily

Periodontitis aggravates COPD through the activation of γδ T cell and M2 macrophage — American Society for Microbiology

New Study Shows 24-72 Hours of Poor Oral Hygiene Impacts Oral Health — Eureka Alert

The post The troubling effect gum disease has on COPD appeared first on Easy Health Options®.

If you recognize the signs early enough, insulin resistance can be halted before you get labeled with a chronic disease. It usually precedes the onset of type 2 diabetes by 10 to 15 years, which is plenty of time to reverse that trajectory.

But that’s not your only risk. Insulin resistance is also linked to obesity, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), metabolic syndrome and polycystic ovary syndrome (PCOS).

Lifestyle modification is key to improving insulin resistance, with diet being a common starting point. But recent research indicates one food may be especially beneficial at controlling this modern-day scourge…

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Mangoes mangle insulin resistance

Researchers at the Illinois Institute of Technology studied 48 adults ages 20 to 60 to determine how eating fresh mangoes compared to a calorie-matched portion of Italian ice affected inflammation and insulin sensitivity in overweight and obese adults with chronic low-grade inflammation.

According to Wikipedia, Italian ice is a semi-frozen treat made of finely granulated ice and fruit concentrates, juices or purees. Sounds healthy enough, right?

One group of participants ate two cups of fresh mango, or about 100 calories worth, daily. In contrast, the other group ate 100 calories of Italian ice.

Beyond the mangoes or Italian ices, participants were instructed to follow their regular diet and lifestyle. Study tests and food pick-up occurred five times throughout the four-week study, and compliance was monitored through participants’ three-day food records.

What happened next was astonishing…

The participants who ate mangoes experienced significant reductions in HOMA-IR-measured insulin resistance. Not only that, they showed a substantial improvement in beta-cell function, the ability of the pancreas to produce and release insulin to manage normal glucose concentrations. Beta-cell function was measured using the disposition index (DI), a marker of how effectively the body regulates blood sugar levels.

After four weeks, the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to their levels at the beginning of the study. No changes were observed in the control group.

“Managing blood glucose isn’t just about monitoring blood sugar levels — it’s about improving insulin sensitivity,” says Dr. Indika Edirisinghe, a professor at the Illinois Institute of Technology.

“Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk.”

Interestingly, despite eating foods with the same amount of calories, body composition remained stable in the mango group, while the control group experienced a slight but significant weight increase. The findings also show markers of inflammation and glucose levels weren’t significantly different between the two groups at the end of the study. This indicates that mangoes are a heart-healthy swap for calorically comparable sweet treats.

“The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy — which counters misconceptions about mangoes’ natural sugar content and impact on obesity and diabetes,” Edirisinghe says.

“These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control.”

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Enjoying mangoes and good health

The results of this study further reinforce the importance of fresh fruit, particularly mangoes, as part of a heart-healthy lifestyle that supports blood sugar control, weight management and overall wellness.

Previous research has delved into the differences between consuming sugars in whole fruit versus fruit juices, which is ultimately the comparison this study made by pitting Italian ice against mangoes.

In one such study, the researchers stated, “As well as being high in vitamins and minerals, fruits are a great source of phytochemicals which may increase insulin sensitivity, and fiber which helps regulate the release of sugar into the blood and also helps people feel fuller for longer.”

Additionally, most fruits typically have a low glycemic index, meaning the fruit’s sugar is digested and absorbed into the body slower.

If you want to swap out mangoes for less healthy sweet treats, the first step is to learn to tell when a mango is ripe. Here are some tips from Mango.org:

• Don’t focus on color. Because mango varieties come in several colors, shapes and sizes, color is not the best indicator of ripeness.
• A ripe mango will give slightly when you squeeze it gently. A medium-ripe mango will be somewhat firm, and an unripe mango will be very firm to the touch. You can enjoy unripe mangoes, but their flavor will be more sour-tart than sweet.
• Sometimes, you can tell a mango is ripe by smelling the stem. If there’s a fruity aroma, your mango is ready to enjoy.

Cutting up mangoes can be tricky. Follow this tutorial here for tips to make it easy. Enjoy your mango as-is or mix them in a fruit salad, smoothie or yogurt. They also make a delicious addition to fish or chicken dishes.

Sources:

New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control — EurekAlert!

Mango Consumption Is Associated with Increased Insulin Sensitivity in Participants with Overweight/Obesity and Chronic Low-Grade Inflammation — Nutrients

How To Choose A Mango — Mango.org

The post The fruity swap that beats back insulin resistance appeared first on Easy Health Options®.

You can be feeling good, but suddenly, your symptoms flare up. Maybe you experience abdominal pain. But what if you know diarrhea is next?

There are times when this can be more than just inconvenient.

What if there were a way to predict your next flare-up so you don’t find yourself in that situation?

That’s the promise of a study by researchers at the Icahn School of Medicine at Mount Sinai Hospital in New York, who found that wearable devices may help sound the warning on IBD flares up to seven weeks in advance.

Getting ahead of uncomfortable situations and IBD flares

The researchers followed over 300 adults with Crohn’s disease or ulcerative colitis, who were equipped with wearable devices – including Apple Watch, Fitbit or the Oura Ring.

The devices certainly proved their value far beyond counting steps!

By measuring signals in the body associated with an imminent flare, the devices helped predict an IBD flare 7 weeks out. These signs included:

• Longitudinal heart rate (or changes in heart rate over time)
• Resting heart rate (the number of times your heart beats per minute at rest)
• Heart rate variability (the variation in time between  each of your heartbeats) or regularity
• Number of steps  (an indication of the amount of daily physical activity)
• Oxygenation (also known as pulse ox, which indicates how much oxygen the hemoglobin in your blood is carrying)

According to Rudolph Bedford, MD, a board-certified gastroenterologist, these findings provide hope for IBD control, since up to this point, there has been no way to predict symptom flare-ups, unless you just so happened to get a stool or blood test right before one occurred.

But by leveraging these easy-to-use devices, “(IBD patients) may be able to make some changes in what they’re doing before that occurs, whether that’s an adjustment of medication or an adjustment of diet.”

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Improvements for the long haul

Knowing when your next flare could occur could certainly help keep you from ending up in an uncomfortable situation. But let’s take it further…

Inflammation is a hallmark of irritable bowel disease. That means learning to lessen its grip could be a better tool for managing flares and improving your health over the long haul.

Following the autoimmune disease protocol (AIP), a diet focusing on foods that help tamp down inflammation, is a good place to start.

Begin with a six-week elimination phase, removing grains, legumes, nightshades, dairy, eggs, coffee, alcohol, nuts and seeds, refined sugars, oils and food additives from your diet. These foods are considered triggers for intestinal inflammation, microbiome imbalances and food intolerances.

In addition to avoiding these gut-irritating foods, choose more gut-supporting foods like fresh, nutrient-dense foods, bone broth and fermented foods.

After the elimination phase, you can add back foods one at a time to determine which ones adversely affect your

Finally, I recommend taking a krill oil supplement daily to provide your gut with the omega-3s it needs to douse inflammation without the stomach upset that comes with fish oil.

Research has demonstrated that higher levels of essential fatty acids can help guard against chronic or uncontrolled inflammation through two important mechanisms.

• First, high levels of omega-3s in cell membranes trigger the release of an elevated level of omega-3-derived metabolites. This helps switch off the inflammatory response and switch on the body’s natural healing powers.
• Second, these fatty acids positively influence the types and amounts of microorganisms that live in the gut, called the gut microbiota.

It’s a one-two punch to help knock out symptoms and avoid flares.

Sources:

Wearable devices like Fitbit can predict IBD flares 7 weeks in advance — Medical News Today

How can you tell if your IBD is getting worse? — UchicagoMedicine

Omega-3 Fatty Acids And Inflammation — You Are What You Eat! – NIH

The post Wearable devices help predict IBD flare-ups appeared first on Easy Health Options®.

The implications of poor oral health are far-reaching and alarming. It’s not just about cavities and bad breath. It’s about potential brain shrinkage, dementia, weakened immune system against viruses, diabetes, and even cancer. These findings should serve as a wake-up call for all of us to take our oral hygiene seriously.

Now, a study reveals one more reason why good oral hygiene is a must: if you want to avoid stroke and atrial fibrillation, you’ve got to floss.

Here are the details…

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Reducing artery-hardening infection and inflammation

The Atherosclerosis Risk in Communities (ARIC) study followed up with more than 6,200 participants for an incredible 25 years – meaning this was no flash-in-the-pan study, but instead one with results you can take to the bank.

What was found was that flossing your teeth at least once a week could help lower the risk of stroke caused by a blood clot blocking brain blood flow, as well as the chance of developing irregular heartbeats.

Overall, the researchers found that flossing just once weekly led to:

• A 22% lower risk of ischemic stroke
• A 44% lower risk of cardioembolic stroke (blood clots traveling from the heart)
• A 12% lower risk of atrial fibrillation or AFib

And if you think those benefits are impressive, just wait…

According to the researchers, increasing the frequency of flossing led to an even greater reduction in stroke risk.

When asked how flossing could offer such impressive heart and blood vessel benefits, study lead author Souvik Sen, M.D. explained, “Oral health behaviors are linked to inflammation and artery hardening. Flossing may reduce stroke risk by lowering oral infections and inflammation and encouraging other healthy habits.”

Simply put, harmful bacteria in your mouth, along with their inflammatory byproducts, can cross into your bloodstream, where they work at hardening your arteries and causing clot formation.

This turns your blood vessels and heart into a ticking time bomb.

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Better oral care for stroke and AFib prevention

So, how do you prevent this time bomb from ticking down to zero?

One thing is clear-regular teeth brushing, flossing, and dental visits are not just a routine, they are a necessity. These simple habits can go a long way in preventing serious health issues, giving you the confidence that you’re taking the right steps for your health.

Next, consider switching to oil pulling, rather than using traditional mouthwashes, which can raise your blood pressure.

And be sure to keep your oral microbiome (the balance of good and bad bacteria in your mouth) healthy by:

• Giving up smoking which raises your risk of gum disease
• Drinking plenty of water throughout the day to keep your mouth from drying up
• Trying a dental probiotic that can boost levels of healthy bacteria in your mouth

Finally, remember that your mouth needs extra care if you’re over 50.

That’s because the enamel on the outside of your teeth is more likely to be worn down, and your gum tissue naturally recedes as you age. To top it off, you’re far more likely to experience dry mouth issues that compromise the oral microbiome due to lowered function of the salivary glands with age, along with medications that can lead to dry mouth.

Sources:

Regular dental flossing may lower risk of stroke from blood clots, irregular heartbeats — EurekAlert!

The post Why flossing could prevent stroke and atrial fibrillation appeared first on Easy Health Options®.

As common as BPH is, experts are still somewhat baffled as to precisely what causes the prostate to enlarge. There’s speculation, however, of a connection with a hormone known as dihydrotestosterone (DHT).

DHT stimulates the proliferation of certain cells in the prostate, enlarging the gland. However, dihydrotestosterone levels are the same in men with and without BPH, so it’s still anyone’s guess why some men develop enlarged prostates and others don’t.

As investigators continue to explore possible causes of BPH, they may have hit upon a link between BPH and a pair of conditions becoming more prevalent in aging men….

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Inflammation + metabolic syndrome = enlarged prostate

A team of Polish researchers decided to examine how inflammation and metabolic health contribute to BPH. They analyzed blood samples from 219 men, including 144 with BPH and 75 without, and measured markers related to inflammation and oxidative stress.

Their results showed that men with BPH had significantly higher levels of pro-inflammatory molecules such as 12S-HETE and 5-HETE and lower levels of anti-inflammatory substances like lipoxin A4.

This imbalance was even more pronounced in men with both BPH and metabolic syndrome, a group of conditions including obesity, high blood sugar and high cholesterol.

In short, these findings suggest that inflammatory-related molecules in the blood may play a key role in BPH development, especially in men with metabolic syndrome. Metabolic dysfunction and chronic inflammation may also exacerbate the severity of BPH and contribute to its development.

“Our research results suggest that pro-inflammatory mediators and suppressors of inflammation are involved in the development of BPH, but their exact contribution has yet to be investigated,” the authors write in the study paper.

“Furthermore, there is mounting evidence that links the onset of inflammation with the development of prostate diseases, including benign prostatic hyperplasia and prostate cancer,” they add.

The study indicates that monitoring metabolic health could play a role in reducing the risk of prostate enlargement. However, further research is needed and may focus on whether anti-inflammatory treatments or lifestyle changes such as improved diet, weight management and exercise could help slow the progression of BPH or reduce its symptoms​.

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Natural solutions to BPH relief

Some men with BPH don’t have any symptoms. But for many, it can cause problems such as increased urinary frequency and urgency and an inability to completely empty the bladder.

In these cases, doctors often prescribe medications such as 5-alpha reductase inhibitors to help shrink the prostate. Unfortunately, those medications can cause their own problems, such as an elevated risk of diabetes.

If you’re experiencing BPH and are at risk for diabetes, you may want to seek natural alternatives to these drugs for relieving your urinary symptoms. One place to start is with your diet. Research shows that a diet rich in whole fruits, vegetables and healthy fats, similar to the Mediterranean diet can improve prostate health and BPH.

Saw palmetto is a natural supplement that has proven effective in promoting prostate health, relieving the excessive need to urinate (particularly at night) and enhancing urinary flow.

Green and black tea have also been linked with improved urinary flow and reduced inflammation in men with lower urinary tract symptoms, such as those found in BPH. Just make sure you don’t drink it too close to bedtime as the caffeine could interfere with sleep.

Lastly, ensure you’re getting plenty of exercise, as that has been shown to lower your risk of BPH and prostate problems.

Sources:

Inflammation and metabolic syndrome linked to benign prostatic hyperplasia — EurekAlert!

The profile of oxidative stress markers (arachidonic and linoleic acid derivatives) in patients with benign prostatic hyperplasia in relation to metabolic syndrome — Aging

Enlarged Prostate (Benign Prostatic Hyperplasia) — Yale Medicine

The post Metabolic syndrome’s link to enlarged prostate appeared first on Easy Health Options®.

But in truth, that same inflammatory response can run amok and just as easily do more damage. Still, few people realize that knowing how to reduce inflammation can have a huge impact on their health

It reminds me of the saying “Give it an inch and it’ll take a mile.” Because once it takes hold — which is easy because it’s fueled by stress, sleep loss, sugar, pollution and countless other modern-day threats — it can completely wreck your health.

Sure, you can pop over-the-counter anti-inflammatories every day, or even stronger prescription meds. But that doesn’t sound like something that goes hand-in-hand with a healthy lifestyle to me — especially considering the side effects. Those meds in people with arthritis have been tied to heart problems.

Curbing inflammation doesn’t require handfuls of pills daily. So, let’s talk about healthier ways to fight this unifying theory of disease…

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Exercise renders Pro-inflammatory molecules powerless

Thanks to research from biomedical engineers at Duke University, we know that exercise could be one of the simplest, drug-free ways to combat disease-causing inflammation.

Here’s how they proved it…

They created lab-grown muscle (a first-of-its-kind endeavor) that perfectly simulates the muscles in the human body. This way they were able to see exactly what happens to muscle when inflammation is kicked off in the body — and how things change when you start moving them.

The team flooded that lab-grown muscle with a pro-inflammatory molecule known as interferon-gamma, which causes such severe inflammation that it leads to muscle wasting and dysfunction. It’s also the inflammatory molecule at the heart of a COVID-induced cytokine storm — just so you know how powerful it is.

Sure enough, during that experiment, the lab-grown muscle got smaller and smaller and became weak.

Next, the researchers applied interferon-gamma again, but this time they also put the muscle through an exercise regime by stimulating it with a pair of electrodes.

Not only did the muscle grow and get stronger, but it appeared immune to the effects of the chronic inflammation that the molecule otherwise would have caused.

“When exercising, the muscle cells themselves were directly opposing the pro-inflammatory signal induced by interferon-gamma, which we did not expect to happen,” said Nenad Bursac, professor of biomedical engineering at Duke.

That makes just moving your muscles not only powerful but an easy way to combat inflammation.

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More tips on how to reduce inflammation

Even if you are not up to heavy-duty exercise, small amounts of exercise each day, like taking a walk, doing household chores or working in your garden could help make an impact on your body’s level of inflammation.

But considering the damage the inflammation abomination is well-known for, it’s a good idea to add inflammation-fighting nutrients to your daily diet. Some of the best include:

Omega-3s

The omega-3s found in fish oil have been shown to help reduce the levels of inflammatory molecules in the body. And studies have linked higher intake of omega-3s to lower levels of inflammation.

Vitamin D

Another supplement that is believed to play a role in modulating inflammation and immune cells is vitamin D.

Black cumin seed oil

This is a supplement many people have never heard of, yet it’s one of the most important ones available for providing inflammatory support.

The black cumin seed’s two most potent active ingredients are thymoquinone and thymohydroquinone, which act as immuno-modulators to help calm inflammation and even help prevent the activation of pain triggers throughout your entire body.

Turmeric

Turmeric is a 4,000-year-old Indian herb that has been researched for its ability to modulate the NF-kb switch, the master regulator that signals and turns the body’s inflammatory response on and off. This helps ensure that your inflammation kicks into gear when you need it, like when you’re injured, but doesn’t keep running when the threat is gone.

Ginger

According to the National Institutes of Health, “ginger extract and gingerol-enriched extract were each reported to exhibit analgesic and potent anti-inflammatory effects.” It’s very popular among people who suffer from inflammatory conditions that affect the gut.

Sources:

Chronic inflammation in the etiology of disease across the life span — nature medicine

Exercising muscle combats chronic inflammation on its own — ScienceDaily

Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis — NIH

Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial — NIH

EPA and DHA reduce LPS-induced inflammation responses in HK-2 cells: evidence for a PPAR-gamma-dependent mechanism — NIH

n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases — NIH

Omega-3 fatty acids in inflammation and autoimmune diseases — NIH

The Anti-Inflammatory Effects of Vitamin D in Tumorigenesis — NCBI

The post The natural way to reduce inflammation appeared first on Easy Health Options®.

But unless you have a medical condition like chronic hypertension and have been warned to stay away from caffeine, it shouldn’t be an issue.

In fact, I’ve got more good news for you: not only isn’t coffee bad for you, but it could keep colon cancer from coming back…

Coffee may prevent bowel cancer recurrence

Recently, I shared some great news about how coffee can help post-menopausal women keep their bones strong.

Now, there’s research showing that coffee drinking can also be a life-saver.

Right now, 30 percent of patients treated for colorectal cancer (bowel cancer) experience a recurrence of cancer.

But an international team of scientists in the Netherlands discovered that coffee seems to improve the odds of staying cancer-free longer…

They looked at 1,719 patients with colorectal cancer and found that those who drank at least two cups of coffee a day were less likely to relapse.

In fact, patients with stage I, II or III bowel cancer who drank at least five cups of coffee a day had a 32 percent lower chance of the cancer returning over the following six years.

Recurrence was defined as recurrence in the same segment as the primary tumor, in the lymph nodes of the same segment or in the draining lymph nodes — or distant metastasis.

The Dutch researchers also saw a noticeable link between how much coffee a patient drank and their risk of dying from any cause.

Three to five cups seems to be the “sweet spot.” People who drank that much saw about a 29 percent reduction in all-cause mortality. But drinking more didn’t make that number go up.

What is it about coffee?

Stacks of research show the health benefits of coffee are many — and some have begun to look at the components in coffee that could be responsible for those benefits — including caffeine.

In fact, there’s been indication that decaff isn’t as potent against cancer as regular caffeinated coffee — at least for breast cancer.

Then there’s the sheer amount of antioxidant content in coffee. Not only that, some reports suggest that Americans get more of their antioxidants from coffee than any other dietary source.

And one of those powerful antioxidants is a polyphenol known as chlorogenic acid (CGA).

CGA is known to fight inflammation in fat tissue. That’s important because inflammation is also a hallmark of cancer and is widely recognized to influence all cancer stages from cell transformation to metastasis.

Some experts suggest around 35 percent of Americans live in a state of chronic, systemic inflammation — and that more than 50 percent of deaths worldwide are attributed to chronic inflammatory diseases, like cancer, heart disease and diabetes.

The Dutch researchers noted that because CGA improves endothelial and vascular function by increasing the availability of nitric oxides — important for maintaining cardiovascular health — the antioxidant could be key to the decrease in all-cause mortality their study found.

What if you’re not a coffee drinker?

So, you’re not a coffee drinker…

Well, it is possible to get your antioxidants elsewhere, though we’re not 100 percent sure yet what other substances in coffee may be responsible for its impact on cancer.

But if you don’t drink coffee, you’re likely falling short on antioxidants anyway and should certainly boost your intake from other sources.

A popular fruit that’s high in antioxidants has been shown to fuel cancer-fighting cells against colorectal cancer. So consider trading a coffee cup for a pomegranate smoothie.

Some berries are outstanding sources of CGA.

Need more suggestions? Check out the antioxidant diet on easy ways to add more to every meal.

Sources:

Drinking Coffee Dramatically Lowers The Risk of Bowel Cancer Coming Back — Science Alert

Coffee consumption is associated with a reduced risk of colorectal cancer recurrence and all-cause mortality — International Journal of Cancer

Ageing: from inflammation to cancer — Immunity and Aging

Chronic inflammation: Why it’s harmful, and how to prevent it — Novant Health

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