Beans and franks. Chips and dip. Mac and cheese. Peanut butter and jelly. Spaghetti and meatballs.

I’m getting hungry just thinking about it!

Of course, not all food pairings make for healthy meals. But there is one that most certainly does.

Not only will this delicious duo invigorate your taste buds, but it will invigorate your heart health, too…

So what is it?

Dark chocolate and olive oil, that’s what.

I know that sounds like a strange combination, but if you try it, you’ll be surprised at how delicious these two foods are together.

And when it comes to boosting your heart health, these two superfoods may just be the perfect pair…

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Olive oil and chocolate protect your heart

Researchers from the University of Pisa in Italy discovered that adding a dash of extra virgin olive oil to your daily dose of dark chocolate can be beneficial for your heart health.

They conducted a study that included men and women with at least three risk factors for heart disease (things like smoking, abnormal amounts of lipids in their blood, hypertension, a family history of cardiovascular disease, etc.)

They gave these people a serving of dark chocolate for 28 days straight. But this wasn’t plain old chocolate. It was infused with one of two foods — extra virgin olive oil (EVOO) or the Panaia red apple (an ancient variety rich in bioactive compounds).

Now, scientists already know that plant polyphenols (like those found abundantly in dark chocolate, EVOO and the Panaia red apple — and a variety of berries) are great for your heart health. These antioxidant compounds protect your body from free radicals and help prevent a long list of diseases, including heart disease. But they wanted to see just which polyphenol-rich pair was most potent.

And dark chocolate combined with EVOO came out on top.

Researchers found that eating dark chocolate enriched with EVOO significantly increased the number of endothelial progenitor cells (EPCs) circulating in the body. These cells help repair the vascular system and keep the endothelium (the lining of blood vessels) operating properly.

The EVOO-infused dark chocolate also increased HDL (good) cholesterol, lowered blood pressure and decreased levels of compounds known as carnitine and hippurate, which are tied to metabolic changes that are bad for your heart.

All these changes show that when study participants ate dark chocolate enriched with EVOO daily, they were also slowing or preventing the deadly process known as atherosclerosis (the narrowing of the arteries due to plaque build-up), which means much better heart health in the long run.

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Embracing EVOO-infused chocolate

Trying to figure out how to fit more dark chocolate and EVOO into your diet?

Well, the easiest way is to buy an EVOO-infused dark chocolate bar.

Yes, they do exist… although they may not be easy to find. And you’ll always want to check the label to ensure the one you buy contains 70 percent cacao content and no artificial ingredients.

Or just enjoy your chocolate and EVOO separately, but daily…

In the study, people ate about 40 grams of dark chocolate a day, so you should shoot for a similar amount. Most conventional-sized chocolate bars are 100 grams, so that’s a little less than half a bar per day.

EVOO is so easy to incorporate into your diet on its own. Aim for two tablespoons a day and use it in salad dressings, as a dip for bread, drizzled over your meals, or even mixed into a smoothie. It is also tasty drizzled on roasted vegetables after they come out of the oven.

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! Click here to learn more…

The post How olive oil and chocolate keep your arteries clear appeared first on Easy Health Options®.

But too many of us end up in a very different scenario, thanks, in large part, to the heart and blood vessel diseases that run rampant in our country.

That’s why every little thing we can do to protect our health matters…

According to research from the European Journal of Preventive Cardiology, there’s a simple way to lower your risk of heart disease and stroke and increase not only your life expectancy but the quality of your health in those years — all with one drink.

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The magic of tea

Researchers studying a considerable population of nearly 101,000 people in China for over seven years found that tea drinkers live longer and are healthier as a result.

After creating two groups with very different tea habits — habitual tea drinkers (three or more times a week) and non-habitual tea drinkers (less than three times a week) — they found that those who enjoyed tea more often won, hands down.

Habitual tea consumption was not only associated with healthier years and longer life expectancy, but it also lowered:

• Risk of non-fatal heart disease and stroke by 20 percent;
• Risk of fatal heart disease and stroke by 22 percent;
• Risk of all-cause death by 15 percent.

And it gets even better…

The team followed a subset of participants (14,010 total) who maintained their regular tea-drinking habits for over 13 years, and saw that their benefits were amplified…

Those who continued to drink tea three or more times a week over the years benefited from a:

• 39 percent lower risk of non-fatal heart disease and stroke;
• 56 percent lower risk of fatal heart disease and stroke;
• 29 percent decrease in the risk of all-cause death.

That’s right, simply drinking tea could cut your risk of dying from heart disease or stroke by almost 60 percent and your risk of dying from anything at all by close to 30 percent!

But if you want to reap those benefits, drinking should not be a habit you start and stop, but one that lasts a lifetime.

When asked why this is true, senior author Dr. Dongfeng Gu of the Chinese Academy of Medical Sciences gave this answer:

“Mechanism studies have suggested that the main bioactive compounds in tea, namely polyphenols, are not stored in the body long-term. Thus, frequent tea intake over an extended period may be necessary for the cardioprotective effect.”

In other words, you’ve got to drink those polyphenols regularly to keep that ticker ticking away.

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Green tea for the win

But, there’s one more thing you should know…

The study also showed that one type of tea was more effective at promoting a longer, healthier life, specifically green tea.

They conducted a head-to-head analysis pitting green tea against black tea and found that while green tea conferred all of that protection against heart disease, stroke, and all-cause death, black tea simply did not.

As someone with a family history of heart disease, this doesn’t surprise me. I’ve come across multiple studies indicating that green tea contains many compounds with protective benefits for the heart and blood pressure.

The funny thing about green and black tea is that they all come from the same plant, Camellia sinensis. But they’re prepared using different methods.

So, let’s all raise a teacup to better heart health and longer life!

Source:

1. Tea drinkers live longer — EurekAlert

The post Drink this every day to lower your risk of heart disease and stroke appeared first on Easy Health Options®.

Maybe it’s a car repair you keep putting off… or the health problems of aging parents weighing heavily on your mind.

Maybe you’re just stressed because you feel like you’re being pulled in too many directions.

Or, maybe, you’re just not drinking enough…

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Under-hydration over-amplifies your stress hormone

Even when you’re not thirsty enough to notice, being under-hydrated could be silently working against you — by intensifying your stress response and leading to trouble on the health front.

A study published in the Journal of Applied Physiology found that individuals who drank less than 1.5 liters of fluid – equivalent to seven cups of tea – per day had a cortisol response to stress that was over 50% higher than those who met daily water intake recommendations.

When the body senses it’s dehydrated, whether due to inadequate fluid intake or fluid loss, it triggers the release of the hormone vasopressin, that acts primarily on the kidneys to promote water reabsorption.

The sustained release of vasopressin strains the kidneys, which are working harder than usual to maintain blood volume and electrolyte balance.

But vasopressin also acts on the brain’s stress-response center—the hypothalamus — telling it to make the adrenal glands pump out more and more cortisol.

Professor Neil Walsh, a physiologist in LJMU’s School of Sport and Exercise Sciences, and lead researcher, said, “Cortisol is the body’s primary stress hormone and exaggerated cortisol reactivity to stress is associated with an increased risk of heart disease, diabetes and depression.”

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Easy and effective cortisol-reduction strategies

Being hydrated may help your body manage stress more effectively by preventing the release of excessive cortisol. But what happens if you drink enough and still feel like you’re on the stress struggle bus?

Look at your diet…

According to doctors at the Cleveland Clinic, foods that can slow the production of cortisol include:

• Magnesium-rich foods like bananas, avocados and dark chocolate
• Omega-3 foods, including salmon, anchovies and chia seeds
• Foods rich in probiotics for gut health, such as Greek yogurt, kombucha and sauerkraut

At the same time, avoid these foods known to increase cortisol release:

• Caffeinated drinks
• Alcohol
• High in sugar snacks
• Refined carbohydrates
• Unhealthy fats

For extra support, consider adaptogen herbs. They get their name because of their exceptional ability to help the body manage stress and restore balance.

They can also relieve adrenal fatigue. Your adrenal glands aren’t just home to cortisol. These tiny glands produce several hormones that impact metabolism, sugar levels, immune response, blood pressure, sexual function and more.

Here’s a list to get you started:

• Boswellia
• Holy Basil
• Ashwagandha
• Rhodiola
• L-Theanine

Sources:

How dehydration secretly fuels anxiety and health problems – ScienceDaily

Tips to Reduce Cortisol Levels and Dial Down Stress – Cleveland Clinic

The post The cortisol-link between stress and dehydration appeared first on Easy Health Options®.

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®.

In fact, if you’ve suffered from a myocardial infarction, your doctor has probably warned you that not taking these medications could increase your risk of a second heart attack.

There’s a problem, though…

Not only can taking beta-blockers lead to side effects like fatigue, low heart rate and sexual dysfunction, but study after study has demonstrated the medications may be both ineffective and dangerous.

A 2017 study found that taking beta-blockers following a heart attack, in which heart function was retained, made no statistical difference in the risk of a secondary heart attack.

Worse, additional research in 2020 determined that taking beta-blockers actually increased the risk of heart failure in women.

So what was done with those findings?

Not much. Beta-blockers continued to be recommended because skeptics believed the studies weren’t definitive enough!

But now, the jury is in, and the news is not good…

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Massive trial provides definitive answer on beta-blockers

This breakthrough discovery was made during the “REBOOT Trial,” a massive study that enrolled over 8,500 patients across 109 hospitals, and followed patients who either did or did not take beta blockers after a heart attack with regular heart function.

Sure enough, the results showed no significant differences between the two groups in rates of death, recurrent heart attack, or hospitalization for heart failure.

But the most disturbing finding came from a substudy of the REBOOT Trial…

That data confirmed that women treated with beta blockers had a higher risk of death, heart attack, or hospitalization for heart failure compared to women not receiving the drug.

In other words, not only did beta-blockers not prevent a second heart attack in women, they made the chances of another heart attack (or heart-related issue or death) more likely.

The results of the study were so significant that the investigators believe they will reshape the current treatment protocol for post-heart attack patients.

“REBOOT will change clinical practice worldwide. Currently, more than 80 percent of patients with uncomplicated myocardial infarction are discharged on beta blockers. The REBOOT findings represent one of the most significant advances in heart attack treatment in decades,” says Principal Investigator Borja Ibáñez.

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Choosing what’s right for your heart

If you’re currently taking beta-blockers, don’t stop them cold turkey without talking to your doctor first.

But how can you avoid a second heart attack?

Maintaining healthy arteries is vital to avoiding a second heart attack — and choosing the right diet is one of the best things you can do on your own towards that goal.

Ditch the typical American diet, which sets you up for heart trouble. It’s an obesogenic diet — basically a high-fat diet with lots of omega-6 fatty acids, and according to previous research, it promotes an inflammatory environment that contributes to heart attack by:

• Damaging blood vessels
• Promoting the buildup and destabilization of plaque
• Triggering blood clots
• And reducing blood flow to the heart

An obesogenic diet also prevents cells known as leukocytes from performing a crucial function: repairing the heart after a heart attack and protecting it from future damage.

If you’ve suffered a heart attack and want to avoid another, your diet should contain lots more omega-3s and much fewer omega-6s. Here’s a link to four diets Harvard recommends to lower the long-term risk of cardiovascular disease.

In addition to those four, spirulina is a supplement that promotes a healthier heart in three ways: reducing free radical damage that can lead to inflammation, and supporting healthy cholesterol and blood pressure levels.

Don’t forget the importance of exercise. Following a heart attack, get your doctor’s permission, but even in heart failure, exercise can help turn the heart’s health around.

Sources:

Common heart drug taken by millions found useless, possibly risky — Science Daily

Heart attack survivors: 5 tips to support your heart health goals — American Heart Association

The post Common drug increases women’s risk for second heart attack 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®.

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®.

But even worse, for some women, the transition can also mean that higher risks for heart attack and stroke are just around the corner.

Now, researchers from the University of Texas Southwestern Medical Center have discovered just how menopause is linked to the number one killer of women.

The good news is that, by understanding the risks, women everywhere can have a better shot at a long, heart-healthy life.

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Your heart on menopause

Many people still think of cardiovascular disease as “a man’s disease.” But in truth, it’s the biggest killer of women, responsible for approximately 40 percent of all deaths.

Research has already shown that the risk of heart disease in women rises sharply after menopause.  Though it’s not been clearly understood why. However, we do know that negative changes in blood fats (or lipids) may play a role since they tend to occur during the perimenopause period.

Sadly, scientists had only looked into the most basic lipid tests in women (think LDL, known as bad cholesterol, HDL or good cholesterol and triglycerides), so we haven’t had all the facts.

Luckily, that’s changed thanks to a Texas research team that delved into advanced lipid problems in menopausal women, including what are known as lipid subfractions and particle numbers, which have been shown to be far better at predicting cardiovascular disease.

Advanced tests reveal threat to menopausal hearts

The researchers performed these top-tier blood tests on over 1,240 pre-, peri- and postmenopausal women and another 1,340 plus men for comparison. They then followed up for approximately seven years.

What they discovered was this:

• A big increase in “bad cholesterol.” All three female groups had an increase in LDL-P (the number of bad cholesterol particles) compared to men, but the greatest percent change was found to be between peri and post groups at 8.3 percent. LDL-P is a hidden risk for cardiovascular disease.
• A loss of “good cholesterol.” Compared to men, postmenopausal women had the greatest percent change of HDL-P (the number of good cholesterol particles) with a negative change of 4.8%. When HDL-P count is low, you are trending towards insulin resistance and a greater risk of heart attack and stroke.
• Negative changes for blood vessels. Small-dense LDL had a greater percentage change in the peri-menopausal group compared to men, with a change of 213%. This percent change is ~15% higher than both pre- and post-menopause groups.  Smaller LDL-P size can more easily enter the blood vessel wall and cause heart disease. Worse, small dense LDL can more easily get into the artery wall, leading to arteriosclerosis.

“We found that menopause is associated with adverse changes in lipoprotein profiles, with the most pronounced changes found to be in increases in ‘bad’ LDL-particles and subfractions observed for peri-menopausal women,” said study author Dr. Stephanie Moreno. “When looked at together, these changes could help explain the increase of cardiovascular disease in postmenopausal women and help determine if earlier interventions are warranted.”

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Be proactive about your heart risks

One out of three U.S. adults has some form of heart disease. Yet, approximately 50% of people who experience a heart attack have “normal” cholesterol results.

If you’ve made the transition to menopause, or soon will, ask your doctor about these advanced blood tests. It makes sense to use the most accurate and predictive testing for risk assessment — especially now that we know the transition to menopause can drive your lipid values into the danger zone.

It also makes sense to stay on top of the latest developments about women’s heart health. For example, scientists have found that beets can give back some of the heart protection that menopause steals…

In experiments with postmenopausal women who drank beetroot juice, researchers saw such improvements in blood flow, and determined if the level of improved blood-vessel function could be maintained over the postmenopausal years — it could significantly reduce the risk to women’s heart health.

Why beetroot juice?

When a woman’s estrogen production tanks, so does the level of nitric oxide (NO) normally produced by her body. Beets help ramp it back up. NO is a signaling molecule in the endothelial cells that line the walls of our arteries. NO functions as a powerful vasodilator and an essential regulator of the cardiovascular system.

It’s important to know, though, that concentrated beet powder generally has much less sugar per serving than whole beets or beet juice.

Sources:

Menopause potentially linked to adverse cardiovascular health through blood fat profile changes — EurekAlert!

Associations Between High-Density Lipoprotein Particles and Ischemic Events by Vascular Domain, Sex, and Ethnicity: A Pooled Cohort Analysis — Circulation

The post The menopause link to 40% of deaths in women appeared first on Easy Health Options®.

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

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

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

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Linoleic acid and cardiometabolic health

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

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

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

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

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

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

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

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

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

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Should you eat more, less or seek balance?

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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®.

Consuming too much salt (or not enough, surprisingly) can raise your blood pressure, as can drinking too much alcohol or caffeine or eating too little prebiotic fiber. Trans and saturated fats also aren’t good for your blood pressure.

So what foods should you eat instead?

There’s one food in particular that’s caught the attention of investigators due to its combination of heart-healthy nutrients that lowered blood pressure 36 percent in some people…

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Tomatoes can take high blood pressure down

Researchers in Spain studied more than 7,000 adults between the ages of 55 and 80 over the course of three years.

Just over 82 percent of the participants had high blood pressure at the beginning of the study, but all of them had factors that raised their risk for heart problems. Some of these factors include diabetes, smoking, high cholesterol, obesity and/or a family history of early-onset cardiovascular disease.

The American Heart Association (AHA) defines normal blood pressure as a reading of less than 120 systolic (the top number) and less than 80 diastolic (the bottom number). The researchers divided the participants with high blood pressure into three categories of hypertension:

• Grade 1 hypertension, systolic 140 to 159 mmHg and diastolic 90 to 99 mmHg
• Grade 2 hypertension, systolic 160 to 179 mmHg and diastolic 100 to 109 mmHg
• Grade 3 hypertension, systolic 180 mmHg or higher and diastolic 110 mmHg or higher

During the study, participants completed questionnaires about their diet and physical activity. The researchers paid particular attention to the amount of tomato products participants were consuming. They tracked daily consumption of raw tomato and tomato-based items like tomato sauce and the cold Spanish tomato soup known as gazpacho.

The researchers separated individuals into four groups based on daily tomato consumption, with the lowest group ingesting 1.5 ounces or less of tomato and the higher group eating 4 ounces or more.

Based on the results, the researchers found that eating the equivalent of one large 4-ounce tomato each day could slash the risk of high blood pressure by as much as 36 percent.

Additionally, those eating a medium amount of tomatoes also showed a significant drop in diastolic blood pressure compared with those consuming the lowest amount.

Interestingly, the reductions in systolic and diastolic blood pressure were only significant in those with grade 1 hypertension and not in the groups with higher blood pressure levels. The researchers attributed that to the elderly nature of the study population, most of whom had long-standing hypertension at the start of the study, as well as high cardiovascular risk factors.

“Tomato is one of the most consumed, widely available, and affordable vegetables worldwide, and it is an important component of the best diets, such as the Mediterranean diet,” writes study co-author Dr. Rosa Maria Lamuela-Raventós, a professor at the University of Barcelona. “Tomato consumption may play a favorable clinical role in the prevention and management of elevated blood pressure.”

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The magic ingredients: lycopene and potassium

The study authors speculate that the tomato’s impact on blood pressure is likely due to specific minerals like potassium and compounds such as lycopene that have antioxidant and anti-inflammatory effects. Potassium’s effect on artery health and blood pressure is well-established, and at least one study has shown a link between lycopene and lower systolic blood pressure. The AHA already recommends tomatoes due to their combination of these nutrients.

There are limits to the study, including its observational nature and the fact that much of the data is self-reported. Further studies are needed to confirm these results.

Still, you may want to consider adding a daily dose of tomatoes to an already healthy diet rich in whole grains, fresh fruits and vegetables. Like Lamuela-Raventós mentioned, the Mediterranean diet includes all these foods, especially tomatoes, so you may want to give that eating plan a try.

There is one thing you should bear in mind…

If you add tomato-based products like canned tomatoes, sauces or soups to your diet, make sure they’re low in sodium — or better yet, sodium-free.

And in case you’ve gotten hung up on whether tomatoes are a fruit or a vegetable, let me share this: According to the editors of the Encyclopedia Britannica, nutritionists consider tomatoes to be vegetables.

Sources:

Eating More Tomatoes May Help Lower Blood Pressure — Everyday Health

Association between tomato consumption and blood pressure in an older population at high cardiovascular risk: observational analysis of PREDIMED trial — European Journal of Preventive Cardiology

11 Foods That Increase Blood Pressure — Durham Nephrology Associates, PA

Lycopene Supplementation and Blood Pressure: Systematic review and meta-analyses of randomized trials — Journal of Herbal Medicine

How Potassium Can Help Control High Blood Pressure — American Heart Association

The post The vegetable that lowered blood pressure 36 percent appeared first on Easy Health Options®.

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

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

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Your body on grapes

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

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

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

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

#1 – Improved heart health

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

#2 – Cognitive support

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

#3 – Beautiful skin

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

#4 – Balanced gut microbiome

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

#5 – Eye health

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

#6 – Youthful muscles

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

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

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Great compounds in grapes

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

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

Enjoy grapes daily to support your best health!

Sources:

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

Scientists Discover Surprising New Benefits of Eating Grapes — SciTechDaily

WNE Research Finds Grape Consumption Enhances Muscle Health — WNE

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

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

Health benefits of anthocyanins against age-related diseases — Frontiers

Beneficial Properties of Green Tea Catechins — NIH

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

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

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

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

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

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

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GAI-17 could help heal stroke damage

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

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

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

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

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

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

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

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

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Prevention and stroke support

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

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

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

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

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

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

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

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

Sources:

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

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

Heart Disease & Stroke Statistics 2025 Update — American Heart Association

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

Risk Factors Under Your Control — American Stroke Association

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

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

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The dietary paradox of the egg

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

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

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

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

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

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

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

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Hold the bacon

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

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

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

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

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

Sources:

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

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

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

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

The Women’s Health Initiative (WHI) trial concluded that hormone replacement therapy (HRT) was dangerous for women. But the bad news was not as bad as presented, and the good news was glossed over. That didn’t matter: Physicians were — and continue to be — spooked.

To seal the deal, warnings around breast cancer, blood clot, and heart disease risk got printed all over inserts and boxes containing any and all hormone-containing compounds — even if they were not the same formulations as what was evaluated in the trial and even if they were presented in a different dose/format (like vaginal estrogen cream).

Overnight, prescribing HRT was relegated to “fringe” providers. And medical schools effectively stopped teaching doctors about treating menopause.

Today, we live with that legacy: less than 6% of OB/GYN and primary care providers get even one hour (!) of menopause education in their training. The end result? A dearth of physicians who are comfortable managing the symptoms of women suffering through “the change.”

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What New Research Reveals About HRT

Meanwhile, science has marched on. Not that most women — or their physicians — are even aware.

Since the WHI was published, additional studies have found that timing of HRT initiation matters. Women who commence HRT within 10 years of menopause actually experience fewer cardiovascular events compared to those who are not placed on hormones.

Those who commence HRT more than 10 years after menopause do see a small increase in cardiovascular events in the first year of therapy, but then see an overall decrease in the second year onward.

The Role of Formulation and Delivery Method

And in terms of blood clotting, hormone formulation is key. Unlike the pill form, estrogen creams and patches do not raise clot risk. Nor does micronized progesterone (the natural form of progesterone), whether delivered by pill or pessary.

Remember, the WHI used a combination of synthetic progesterone and estrogen and dispensed the hormones in tablet form. This is a wildly different approach compared to the formulations available today.

For women who still want to — or need to — avoid systemic hormone delivery, vaginal estrogen cream has been shown to effectively relieve vaginal dryness and reduce risk of urinary tract infections without increased risk of any negative health outcomes. Though inexplicably, the black box warnings claiming otherwise are still there.

And we haven’t even touched on the potential benefits of testosterone supplementation in women!

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My Personal Menopause Journey

My personal menopause experience was less about hot flashes and night sweats (which I had my share of). It was all about sleep. For the life of me, I could not get more than 4 to 5 hours per night. Sometimes, I hardly slept at all. I was constantly exhausted, my cognitive function was becoming affected, and I was struggling emotionally.

And nothing I tried — meditation, melatonin, magnesium, even CBD — made any difference. But having been in the room when those WHI results were first announced, I never even once considered HRT as an option.

It was only after listening to a random podcast about new HRT data and looking into more recent studies that I asked my GYN physician to place me on hormone therapy. The improvement in sleep that I have experienced since then has been nothing short of miraculous.

Looking back, I now realize I suffered needlessly for 5 years. And I probably missed out on most of the osteoporosis protection. But I just didn’t know any better, even as a physician.

What Women Need to Know

This was my experience and my journey. I’m not suggesting that everything gets better with HRT, or that every woman should even take it, or that everyone will respond the same way I did.

What I really want you to know is that you have options — certainly many options when it comes to the various delivery forms of HRT. And that risks of HRT are relatively low (though obviously influenced by individual health variables unique to each of us). Women have been brainwashed to believe that we have no options. That we just need to buck up and suffer in silence.

That’s simply not true.

Next up, how to help manage menopause and its symptoms without drugs.

The post Menopause and the big lie: The lasting impact appeared first on Easy Health Options®.

There is a strong link between particulate matter (PM) — a major component of air pollution which can contain dust, soot, pollen, ash, metals and soil — and cardiovascular disease (CVD).

People who live in or near high-traffic areas are frequently exposed to elevated PM levels from vehicle emissions and wear and tear from tires and brake pads.

The tiny particles can make their way into their homes, where they are inhaled and increase the risk for high blood pressure, a contributing factor for heart disease.

If this sounds like your neighborhood, it may seem impossible to avoid breathing in PM. But there’s good news — you can fight the effects of this pollution with a simple device…

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The heart benefits of HEPA

In a trial of 154 adults living near highways, participants were randomly assigned to receive one month of either high-efficiency particulate air (HEPA) purification or no filtration (the same HEPA units with the filter removed).

After a one-month “washout” period during which neither group received filtration, the groups were swapped, with the previous no-filtration group receiving HEPA purification and the HEPA group receiving no filtration.

Blood pressure was measured, and participant questionnaires were collected at the start and end of each period.

The results were encouraging…

• Researchers found that participants with elevated systolic blood pressure (SBP) greater than 120 mmHg experienced an average 2.8 mmHg reduction in SBP after one month of HEPA filtration.
• By contrast, SBP increased by 0.2 mmHg during the no-filtration period. This resulted in a significant 3.0 mmHg difference in favor of HEPA purification.
• There was no significant impact reported on diastolic blood pressure or among participants with normal SBP of below 120 mmHg.

These results held even for participants who lived in areas with relatively low overall air pollution levels.

Dr. Douglas Brugge, a professor at the University of Connecticut and lead author of the study, notes that high blood pressure is one of the key modifiable risk factors for CVD.

“This research adds to growing evidence that simple interventions, like in-home air filtration, may help improve heart health for people at risk,” Brugge says.

“Overwhelming evidence shows the harmful health effects of PM2.5 exposure, even at levels below current U.S. standards,” says Jonathan Newman, a professor at NYU Grossman School of Medicine and lead author of the study’s accompanying editorial comment.

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Buying and running a HEPA filter

According to Dr. Harlan Krumholz, editor-in-chief of JACC, the journal that published the study, the results indicate that even modest improvements in indoor air quality could have a meaningful impact on blood pressure for people at risk.

“While more research is needed, these results suggest that what we breathe at home may matter for our cardiovascular health,” Krumholz says.

Still, the researchers say the results are enough to recommend HEPA purifier use for vulnerable populations, those with pre-existing risk of CVD and those living within 200 meters of high-traffic highways or 100 meters of high-traffic roads.

Here are some tips for buying and operating a HEPA filter:

• Make sure the HEPA filter you buy is a “true HEPA filter” or rated H13 or H14, both of which are medical-grade HEPA filters. True HEPA filters must trap 99.97% of particles that are 0.3 micrometers in diameter.
• Buy a filter that fits the room where you will use it most frequently.
• Check to see how long each filter lasts and how much replacement filters cost. Follow the manufacturer’s recommendation for how often to replace the filter.
• For maximum effectiveness, keep the HEPA filter in one location and run it 24 hours a day with the windows and doors closed.
• Leave 18 to 24 inches of space around the back and sides of the HEPA unit.

For added protection, consider the vitamin that undoes the heart damage air pollution does, chelation for heavy metals and improve your indoor air with houseplants.

Sources:

Air purifiers may reduce heart risks for people exposed to traffic pollution — EurekAlert!

Effect of HEPA Filtration Air Purifiers on Blood Pressure: A Pragmatic Randomized Crossover Trial — JACC

Understanding Blood Pressure Readings — American Heart Association

Don’t Be Fooled by HEPA Filter Types: Standard and Approved Filters — HEPACART

What to Consider When Buying a HEPA Air Filter — Public Health in the 406

The post A simple device to combat heart-damaging air pollution appeared first on Easy Health Options®.

I remember watching the Women’s Health Initiative (WHI) investigators present their data at a major cardiology conference. The room was packed. You could have heard a pin drop when the study’s findings were finally revealed.

I also remember all of us rushing back to our practices and immediately de-prescribing HRT. After all, the relative risk of heart attack was 32% higher in HRT users! Breast cancer up 26%! Blood clots up 200%!!  

In one fell swoop, HRT was pronounced dead. Not just estrogen plus progesterone. All of it. Period. And any physician prescribing it could be risking a malpractice claim — or even being reported to their medical board. 

Meanwhile, the media was having a field day. This was the most provocative medical news to come out in a very long time. The story was everywhere!

What the WHI Data Left Out

But here’s the thing: what we didn’t realize at the time — what the investigators chose to de-emphasize — were the many shortcomings of this data.

First, the vast majority of women were over 60 years of age at time of enrollment — many were in their 70s. Meaning, they started HRT 10 to 20 years after their last period.

Second, the type of hormone cocktail used for the trial was more like what’s in a birth control pill and VERY different from contemporary HRT formulations.

And third, large numbers of participants dropped out over the course of the trial. 

In other words, we studied the wrong women, had them on the wrong treatment, and ended up with only partial data on what happened! 

Understanding Relative Risk vs. Absolute Risk

Then there’s the matter of focusing on relative risk of negative health outcomes — which can be deceiving in terms of real impact. For example, if 10 out of 10,000 people develop a liver function abnormality while taking a placebo but 15 out of 10,000 develop it while taking a drug, the relative risk of liver problems is 50% higher in drug users (5 more compared to 10 baseline). Even though the absolute risk of developing a liver issue in drug users is only 0.05% (5 extra out of 10,000), translating to 1 extra abnormal lab test for every 2000 people treated, actually quite low.

Breast Cancer Risk in Context

In the WHI, the absolute increase in the chance of developing breast cancer was 0.1% in estrogen plus progesterone users, which is one extra breast cancer case for every 1,000 women on HRT. That’s not zero, but it’s also far from a guarantee that HRT users will develop breast cancer during their lifetimes.

The other piece of data that received little attention was that there was no difference in the chance of dying from breast cancer regardless of whether a woman took HRT. 

Subsequent data also revealed NO increased breast cancer risk in women who took estrogen alone (which is appropriate only for those who no longer have a uterus).

Revisiting Cardiovascular and Blood Clot Risks

The WHI investigators also did not clearly point out that once other confounding factors were considered, differences in cardiovascular event rates largely disappeared. So HRT is not dangerous for the heart.

And although the risk of developing a blood clot was higher when taking hormone therapy — no argument there — this finding is irrelevant today because contemporary HRT is not associated with increased clotting risk.

Overlooked Benefits of HRT

And this is probably the greatest disservice created by the WHI:  There was almost no emphasis placed on the positive health outcomes found among participants using any form of HRT. These included very significant reductions in osteoporosis-related bone fractures and significantly lower colon cancer risk. 

Ignoring Quality of Life Metrics

There was also no discussion about what withholding HRT meant for the women in the placebo group, even though there were clear signals of reduced quality of life: 11% of the placebo group started HRT during the course of the study, and 38% dropped out of the trial. 

The post Menopause and the big lie: The facts they left out appeared first on Easy Health Options®.

Nearly 1 in 4 American adults don’t get the weekly two days of muscle training and 150 minutes of moderate exercise recommended by the Centers for Disease Control and Prevention. And only 1 out of every 10 adults knows how much and what kinds of exercise they need to get to protect against health ailments.

It’s having a big impact on our health. Physical inactivity is at the root of an estimated 3.2 million deaths every year.

If you are one of those who mean to get regular exercise but never quite manage it, today may be a good day to start — especially if you want to live longer….

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It’s never too late to move more

An international team of researchers sought to find out if differing patterns of physical activity, as well as its cumulative impact during adulthood, might be linked with a lower risk of death from all causes, as well as specifically from cardiovascular disease and cancer.

They dug into research databases for relevant studies that assessed physical activity at two or more points in time. Their review ultimately included 85 studies published in English up to April 2024, with sample sizes ranging from 357 to 6,572,984 participants. To overcome the challenges of different analytical methods, the researchers carried out separate analyses for each study.

Overall, pooled data analysis of the study results showed that a higher level of physical activity was connected with lower risks of all the included outcomes.

When looking deeper, the results were even more impressive. Consistently active people had an estimated 30-40 percent lower risk of dying from any cause. And those who increased their levels of activity from below those recommended for good health had a 20-25 percent lower risk of death from any cause.

More specifically, participants who switched from being physically inactive to being more active were 22 percent less likely to die from any cause than those who remained inactive. In comparison, those who increased their leisure-time physical activity levels had a 27 percent lower risk of all-cause death.

As expected, swapping an active lifestyle for an inactive one wasn’t associated with a lower risk of death from any cause.

The bottom line: switching to a more active lifestyle at any point in adulthood may extend lifespan, and it’s never too late to start.

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Cardiovascular risk was the big winner

Generally, the associations between a high level of physical activity and a lower risk of death were more evident for cardiovascular disease than for cancer, though both showed benefits.

Compared with consistently inactive participants, those who were consistently active overall or were active only in their leisure time were around 40 percent less likely to die from cardiovascular disease and 25 percent less likely to die from cancer.

Despite these findings, in general, the evidence for the connections between physical activity patterns and death from a specific cause remained inconclusive, especially for cancer death.

According to the pooled data, people who were consistently active or who became active had lower risks of death from any cause, and specifically death from cardiovascular disease, when they met the recommended weekly physical activity levels.

However, those who were consistently physically active and performing more than the recommended maximum weekly amount of moderate to vigorous intensity exercise only saw a slight additional reduction in risk.

In other words, don’t sweat it if you can’t go harder.

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The researchers note that maintaining or increasing physical activity at levels below the recommended amount was linked with appreciable health benefits. This suggests that even minimal physical activity is better than none, they say.

Despite the limitations, including the subjective nature of the physical activity assessments, the researchers say the findings have significant health implications for starting and maintaining regular exercise.

So what does this mean for you? If you’re already exercising regularly, keep it up. And if you’re not, try easing into an exercise regimen by adding a brisk 30-minute morning or evening walk to your daily routine at least a few times a week. Walking doesn’t require a gym, and the only equipment you’ll need is a pair of sneakers.

If motivation is a problem, do what my husband does and take your phone with you so you can listen to music, an audiobook or a podcast while you walk. It really helps give you something to look forward to.

Sources:

It’s never too late: Just moving more could add years to your life — ScienceDaily

Physical activity trajectories and accumulation over adulthood and their associations with all-cause and cause-specific mortality: a systematic review and meta-analysis — British Journal of Sports Medicine

The Truth About Exercising and Aging — WebMD

How physical inactivity impacts you as you age — Northwell Health

The post Just ‘move more’ to lower disease and lengthen lifespan appeared first on Easy Health Options®.

Artificial sweeteners provided the sweetness of sugar without the calorie burden. Plus, people with diabetes were able to safely consume these sweeteners without spiking their blood sugar.

But in recent years, the dark side of artificial sweeteners has emerged. Research has shown these sweeteners can actually make changes to the gut microbiome that lead to weight gain. These changes can also increase the risk of type 2 diabetes.

That’s not all. Beverages containing artificial sweeteners have also been linked with an increased risk of death and dementia. And one study found artificial sweeteners were linked to increased risks for cardiovascular disease and cerebrovascular disease risk, which equates to higher stroke risk.

Then there are sugar alcohols like xylitol and erythritol, which are often touted as safer alternative sweeteners and are used extensively in low-sugar, sugar-free and keto reduced-sugar foods. Since they’re already derived from sugar, they should be fine, right?

Wrong….

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How erythritol affects brain cells

Erythritol, a sugar alcohol first approved by the Food and Drug Administration in 2001, is typically made by fermenting corn. But research has begun to shed light on its risks.

Recently, research by the Cleveland Clinic linked erythritol to a higher risk of dangerous blood clot formation, which could lead to stroke.

Scientists led by the University of Colorado Boulder decided to dig into the mechanisms behind the Cleveland Clinic study results. What they discovered was alarming…

In the lab, the researchers treated endothelial cells, which line the blood vessels in the brain, for three hours with roughly the same amount of erythritol contained in a typical sugar-free beverage. The cells were found to be altered in numerous ways…

• The cells expressed significantly less nitric oxide, a molecule that relaxes and widens blood vessels for blood flow.
• At the same time, they expressed more endothelin-1, a protein that constricts blood vessels.
• And when the cells were challenged with a clot-forming compound called thrombin, cellular production of the natural clot-busting compound t-PA (the go-to treatment used during stroke emergencies) was “markedly blunted.”

To put it simply, the treated brain cells were affected in ways that could increase the likelihood of stroke.

As if that weren’t enough, the erythritol-treated cells also produced more reactive oxygen species, or free radicals. These metabolic byproducts can age and damage cells and inflame tissue.

“Our study adds to the evidence suggesting that non-nutritive sweeteners that have generally been purported to be safe may not come without negative health consequences,” says senior author Christopher DeSouza, a professor at CU Boulder.

“Big picture, if your vessels are more constricted and your ability to break down blood clots is lowered, your risk of stroke goes up,” says first author Auburn Berry, a graduate student in DeSouza’s lab. “Our research demonstrates not only that, but how erythritol has the potential to increase stroke risk.”

Another disconcerting aspect of the study is that the researchers only used one serving size of erythritol. If you consume more than a serving a day, as many people do, the impact could be even worse.

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Which sweeteners to use instead

One caveat: the authors caution that their study was a laboratory study conducted on cells, so larger studies in people are needed to confirm these results.

Still, De Souza encourages consumers to read food labels, looking for erythritol or “sugar alcohol” in the list of ingredients.

“Given the epidemiological study that inspired our work, and now our cellular findings, we believe it would be prudent for people to monitor their consumption of non-nutrient-sweeteners such as this one,” he says.

So, what should you use instead? Look for natural non-sugar sweeteners like monkfruit and stevia, both of which are derived from plants and come in many delicious flavors. However, you need to read those labels as well — sometimes erythritol is used as filler in monkfruit and/or stevia sweeteners. Be sure you’re only using 100 percent pure stevia or monkfruit with no fillers.

Sources:

Scientists Warn: Popular Sugar Substitute Linked to Brain Cell Damage — SciTechDaily

The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function — Journal of Applied Physiology

Artificial sweeteners: Any effect on blood sugar? — Mayo Clinic

The post Low-cal sweetener linked to brain cell damage and blood clots appeared first on Easy Health Options®.

Meat? Alcohol? Salt? Sweets?

That’s what we’ve been told over the years. I don’t know about you, but I’d like a little more proof before I restrict myself further — and we just may have it…

If you want to improve your heart health in as little as eight weeks, there’s one diet that you should be following.

But according to a Stanford professor, even taking a shot at it can have significant benefits.

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Twin study puts food on the line

Although mounting evidence appears to indicate that meat can wreak havoc on your ventricles, arteries and heart function and that eating less meat improves cardiovascular health, scientists working to prove this have had a hard time accounting for differences in genetics, upbringing and lifestyle choices in their subjects.

But in a study with 22 pairs of identical twins, Stanford researchers have eliminated these obstacles and have proven that a vegan diet improves heart health in an incredibly short amount of time…

An eight-week trial was conducted in the spring of 2022. The participants were 22 pairs of healthy identical twins selected from the Stanford Twin Registry, a database of twins who have agreed to participate in research studies.

One twin from each pair was assigned either a vegan diet or an omnivore diet.

Both diets were healthy. Both were full of vegetables and fruits, legumes and whole grains and free of sugars and refined starches. While the vegan diet was entirely plant-based, the omnivore diet included chicken, fish, eggs, cheese and dairy products.

Anyone can follow this diet for a healthier heart

During the first four weeks, a meal service delivered 21 meals per week — seven breakfasts, lunches and dinners. For the remaining four weeks, the participants prepared their own meals.

During the first four weeks, participants with a vegan diet had significantly lower low-density lipoprotein cholesterol (LDL-C) levels, insulin and body weight — all of which are associated with improved cardiovascular health — than the omnivore participants.

“Our study used a generalizable diet that is accessible to anyone because 21 out of the 22 vegans followed through with the diet [in the second four weeks],” says Dr. Christopher Gardner, a professor at the Stanford Prevention Research Center.

“This suggests that anyone who chooses a vegan diet can improve their long-term health in two months, with the most change seen in the first month.”

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The important thing: more plant-based foods

According to Dr. Gardner, the vegan participants did the three most important things to improve cardiovascular health: they cut back on saturated fats, increased dietary fiber and lost weight.

“A vegan diet can confer additional benefits such as increased gut bacteria and the reduction of telomere loss, which slows aging in the body,” he says.

Dr. Gardner himself has been “mostly vegan” for the last 40 years.

But while most people will probably not go totally vegan, Dr. Gardner says that even a small move in the direction of a plant-based diet can improve their health.

“What’s more important than going strictly vegan is including more plant-based foods into your diet.”

Just adding one cup of vegetables a day can lower the risk of heart problems between 12 to 26 percent, according to research.

Tomatoes have been found to lower blood pressure by 36 percent.

And don’t forget fruit. Blueberries contain a heart-protective antioxidant called pterostilbene that has powerful effects on blood pressure.

But if you do want to eat much less meat, the “green” Mediterranean diet is a great start. This version of the traditional Mediterranean diet includes more plant-based foods and lesser amounts of red meat and poultry.

In previous research, the “green” Mediterranean diet helped study participants lose more weight, lower cholesterol and blood pressure and beat insulin resistance in just six months.

If it gets confusing, just follow the advice that cardiologist Dr. Elizabeth Klodas often shares: Eat food. Not too much. Mostly plants.

Sources:

Twin research indicates that a vegan diet improves cardiovascular health — Science Daily

Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins — JAMA

Blurb: Yes, we know that a vegan diet can make you healthier. But not all of us can stick to it. Not to worry, says a Stanford doctor. Just make a move in that direction, and you can have a stronger heart in as little as 8 weeks!

The post The diet that improved heart health in just 8 weeks appeared first on Easy Health Options®.

Sadly, if you’re living with even a single one of these cardiometabolic diseases, your risk of death doubles. End up with more than one of them, and your chances of dying are now four to seven times greater — frightening facts that make finding ways to prevent these diseases vital.

Luckily, researchers say that not only have they found a simple way to do just that in a drink many of us enjoy every morning…

They’ve even nailed down exactly how much of it you need to avoid the multiple cardiometabolic disease trap that could spell death…

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Drink coffee to crush cardiometabolic disease

The research, conducted at Suzhou Medical College in China, tracked the cardiometabolic health of over 172,000 participants who consumed varying levels of caffeine daily, compared to an additional 188,000 people who drank coffee or tea.

And the results all came down to a simple fact…

Both coffee and caffeine intake — in general, at all levels — were inversely associated with the risk of new-onset of multiple cardiometabolic diseases.

In other words, getting any amount of caffeine daily, whether from supplements or a tasty cup of joe, lowers the likelihood of metabolic health problems — especially of the multiple varieties.

However, according to the researchers, a moderate level of coffee or caffeine intake is the amount to shoot for if you want the most bang for your buck.

That’s because moderate coffee or caffeine intake resulted in the lowest risk and was inversely associated with almost all developmental stages of cardiometabolic multimorbidity.

The researchers found that compared with non-coffee drinkers or those who consumed less than 100mg caffeine per day, consumers of three coffees or 200-300 mg of caffeine per day had a 48.1 percent or 40.7 percent reduced risk for new-onset cardiometabolic multimorbidity.

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Don’t sabotage your coffee’s health benefits

Of course, not all coffee is created equal when it comes to your health.

For the best metabolic support, be sure to:

• Avoid sugar-laden coffees – While that whipped-cream-topped caramel latte may be tasty, consuming too much sugar is a sure path to metabolic syndrome. It sabotages cholesterol and increases heart risks. If you like your coffee sweet, try a natural, plant-based sweetener, like stevia, instead of sugar.
• Add whole milk or cream – Research is showing that whole-fat dairy is not just good for your heart, it could reduce your risk of cardiovascular disease and death from any cause, even more than consuming reduced-fat dairy.
• Avoid espresso – Drinking just three espressos has been shown to significantly increase serum total cholesterol (a metabolic risk factor), especially in men. It takes six or more cups of coffee made in a French press or filtered coffee to do the same.

So if you want to avoid becoming another metabolic statistic, feel free to enjoy your favorite morning beverage guilt-free!

But remember, your favorite giant mug doesn’t count as one cup if it holds over 6 to 8 ounces. So keep it around 18 to 24 ounces a day.

Sources:

Moderate coffee and caffeine consumption is associated with lower risk of developing multiple cardiometabolic diseases, new study finds – EurekAlert!

The coffee brew method that raises cholesterol most for men – Easy Health Options

The post Coffee: The cardiometabolic disease crusher that lowers heart disease, diabetes and stroke appeared first on Easy Health Options®.

But the most compelling reason has to do with one special nutrient…

Unlike fish oil, krill oil also contains astaxanthin, a powerful antioxidant that’s many times more potent than vitamin C, beta-carotene and vitamin E.

Astaxanthin not only pumps up the omega-3 benefits of krill oil, it gives the body’s aging processes quite a challenge, in part because of its powerful impacts on the body’s most vital systems and organs.

So let’s dive into what this amazing antioxidant is, where it comes from and what the research says about it…

What exactly is astaxanthin?

Astaxanthin is a red-colored ketocarotenoid first identified and isolated in 1938 by scientist Richard Kuhn, who discovered it while studying lobsters to find out what gave them their color. Kuhn won the 1938 Nobel Prize in Chemistry for his work on carotenoids and vitamins.

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

Because krill feed almost exclusively on these algae, they contain higher amounts of astaxanthin than other marine animals like shrimp, salmon, trout and lobster.

How astaxanthin works in the body

As a carotenoid, astaxanthin is fat-soluble and has antioxidant properties that help protect your cells from free radicals and oxidative stress.

Astaxanthin acts by neutralizing reactive oxygen species (ROS) on the inner and outer layers of cell membranes. This keeps ROS from doing damage to the basic building blocks of the cell including DNA, protein and lipids.

Here are some specific ways astaxanthin supports your overall health….

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Astaxanthin and inflammation

Like many antioxidants, astaxanthin may help to reduce inflammation. But astaxanthin’s specific ability to neutralize ROS helps reduce proteins that can cause inflammatory diseases such as celiac disease, rheumatoid arthritis, heart disease and diabetes.

Not only does astaxanthin fight inflammation, it also assists our mitochondria, the energy powerhouses located in our cells. Having mitochondria functioning at their best gives our bodies optimal energy and helps it operate at peak performance.

By reducing inflammation, astaxanthin supports improved mitochondrial performance, as well as providing antioxidant support to ward off free radical damage.

Studies show astaxanthin’s anti-inflammatory capabilities can help with exercise recovery by protecting the body from overproduction of free radicals, inhibiting the production of excess lactic acid in the muscles, reducing fatigue and improving muscle strength.

Astaxanthin and immune system health

Along with fighting inflammation, astaxanthin can boost your immune system by helping to activate white blood cells known as T-cells as well as natural killer cells. T-cells attack malicious cells based on antigen markers, while natural killer cells work even faster to stop foreign invaders from harming your health.

But as important as it is for an immune system to be reactive — it’s just as important not to be overactive to avoid an autoimmune response. Astaxanthin’s anti-inflammatory properties help modulate a balanced immune response.

Astaxanthin and brain health

Carotenoids like astaxanthin help support good brain health by reducing the risks for neurodegenerative conditions like Alzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis and cognitive impairment.

But one advantage astaxanthin has is that its molecular structure is small enough to allow it to cross the blood-brain barrier. This gives it added ability to protect the brain and possibly even slow the onset rate of cognitive disorders.

Astaxanthin may also literally grow your brain. According to one study, astaxanthin can promote the growth of new brain cells in the hippocampus, the area of the brain responsible for learning and memory. Researchers also found that those new cells had even greater learning and memory capacity.

Astaxanthin and heart health

Like omega-3s, astaxanthin has great benefits for your heart, including blood pressure. In one double-blind placebo-controlled study, postmenopausal women who took astaxanthin experienced a 7 percent reduction in systolic blood pressure (the top number) and a 4 percent reduction in diastolic pressure (the bottom number).

Astaxanthin can also help reduce LDL, the “bad” kind of cholesterol, and raise HDL, or “good” cholesterol. And since astaxanthin works in tandem with omega-3s in krill oil, you get a greater cholesterol-lowering benefit than with regular fish oil.

Results of one study showed patients who took 1 to 1.5 grams of krill oil a day showed a significantly higher decrease in bad cholesterol than patients who took three times that dose in fish oil.

Astaxanthin and blood sugar problems

Astaxanthin could be useful in preventing diabetic nephropathy, a disorder of the kidneys. According to one study in mice, the antioxidant activity of astaxanthin helped lower blood sugar, reduce stress on the kidneys and prevent renal cell damage.

Another study showed astaxanthin protected cells against the oxidative damage caused by high blood sugar levels. This damage can cause several complications in diabetics, including kidney disease, nerve damage (neuropathy) and vision problems (retinopathy).

Astaxanthin and eye health

While chemically astaxanthin shares some similarities with other carotenoids (like beta-carotene), it’s more closely related to oxygenated xanthophylls like lutein and zeaxanthin, both known for improving eye health. And like these two nutrients, astaxanthin can also help protect your vision.

But here astaxanthin has an extra edge, like it does in the brain…

Not only can the antioxidant cross the blood-brain barrier, but the same process holds for the retinal barrier.

In studies of patients with age-related macular degeneration (AMD), supplementing astaxanthin and other carotenoids were found to significantly improve retinal electrical outputs, which helps slow AMD damage.

Glaucoma involves an increase in the pressure of fluid inside the eyeball that causes oxidant damage and loss of blood flow and eventually results in retinal cell death. In eyes with experimentally induced glaucoma, astaxanthin restored these retinal parameters to normal.

Another study showed that astaxanthin supplementation resulted in a 46 percent reduction of eye strain caused by visual display terminals.

Astaxanthin and skin health

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

Astaxanthin and longevity

Researchers have found that astaxanthin can significantly increase the activation of the so-called “longevity gene” located in our heart tissue. In fact, animals in one study that were fed large amounts of astaxanthin had a 90 percent increase in the activation of this gene.

Healthy aging is a hot topic in discussions surrounding lifespan. This is the intersection referred to as healthspan. Numerous studies have shown that supplementing astaxanthin appears most beneficial for many of the aging processes and organs most challenged by aging including the brain, eyes and skin, not to mention energy levels.

To supplement or not to supplement

There’s no doubt that seafood is a rich source of astaxanthin — but it has to be the right kind. Wild salmon contains between 26 and 38 mg of astaxanthin per kilogram, while farmed salmon only contains 6 to 8 mg per kilogram.

Some experts recommend getting about 3.8 mg of astaxanthin a day, the amount found in roughly 5.8 ounces of salmon. However, others say a therapeutic dose of astaxanthin is anywhere from 4 to 12 milligrams a day, which makes it difficult to get through diet alone.

That’s why supplementing with astaxanthin-rich krill oil is a great alternative. Just remember, because it’s a fat-soluble carotenoid, take it after a meal for best absorption in the body.

Sources:

Health Benefits of Astaxanthin — Nourish by WebMD

Health effects of astaxanthin have been long studied — Natural Products Insider

Beneficial and Detrimental Effects of Reactive Oxygen Species on Lifespan: A Comprehensive Review of Comparative and Experimental Studies — Frontiers in Cell and Developmental Biology

Biological and neurological activities of astaxanthin (Review) — Molecular Medicine Report

Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A Review — Marine Drugs

Clinical Applications of Astaxanthin in the Treatment of Ocular Diseases: Emerging Insights — Marine Drugs

The Microalgae-Sourced  Carotenoid That Delivers Broad Spectrum Antiaging Benefits — Clinical Education

The post Astaxanthin: The antioxidant that challenges aging appeared first on Easy Health Options®.

That’s because estrogen is more than a female hormone. It affects factors that regulate vascular wall elasticity, impacting blood pressure and circulation.

Without it, blood vessels begin to constrict, making it easier for cholesterol (which increases due to menopause) to build up on artery walls.

This makes it even more important for women in midlife to protect their heart health by following Life’s Essential 8 (LE8), a series of steps recommended by the American Heart Association (AHA) for lowering the odds of heart disease. These steps are as follows:

• Eat better
• Be more active
• Quit tobacco
• Get healthy sleep
• Manage weight
• Control cholesterol
• Manage blood sugar
• Manage blood pressure

But research has discovered that one of these, in particular, is a ticking time bomb for women’s heart health — and death risk overall…

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One of the essential 8 stood out

The researchers analyzed health data collected from about 3,000 women who participated in the Study of Women’s Health Across the Nation (SWAN), which began in 1996. They compared the women’s LE8 scores at baseline, which was around age 46, to their evolving health trajectories over time.

They took into account subclinical measures, such as increased carotid artery thickness; cardiovascular events, including heart attacks and strokes; and mortality from all causes. They also examined the impacts of each of the individual LE8 components.

Their analysis found that four factors were responsible for driving the increased risk for cardiovascular disease in menopausal women. They included: blood glucose, blood pressure, sleep quality and nicotine use.

But above all, sleep emerged as a significant potential predictor of cardiovascular disease events and all-cause mortality.

In other words, meeting the bar for healthy sleep may contribute to women’s heart health and longevity by lowering their cardiovascular risks. LE8 defines healthy sleep as an average of seven to nine hours a night.

This hypothesis should be tested in a future clinical trial, says Ziyuan Wang, a Ph.D. candidate at the University of Pittsburgh’s School of Public Health and first author of the study.

“Previously, we’ve shown that the menopause transition is a time of accelerating cardiovascular risk,” says senior author Dr. Samar R. El Khoudary, a professor of epidemiology at Pitt Public Health. “This study underscores that it’s also an opportunity for women to take the reins on their heart health.”

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Boosting your Life’s Essential 8 score

In other findings, low total LE8 scores were associated with increased cardiovascular risk. And the study uncovered a worrying statistic: only 1 in 5 of the participants had optimal LE8 scores.

“With heart disease being the leading cause of death in women, these findings point to the need for lifestyle and medical interventions to improve heart health during and after menopause among midlife women,” El Khoudary says.

How can you improve your score?

Start with improving your sleep since it’s such a critical factor. Certain fruits and vegetables can help you sleep better, and that falls in line with the following suggestions:

• Follow a diet that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as olive oil. LE8 also mentions canola as a heart-healthy oil, but keep in mind that canola oil has been linked to Alzheimer’s disease.
• Try to get 2 ½ hours of moderate or 75 minutes of vigorous physical activity each week. That breaks down to a weekly schedule of five 30-minute sessions of moderate activity (such as walking) or three 25-minute sessions of vigorous physical activity (such as running or high-intensity interval training).
• The AHA defines tobacco use as the use of any inhaled nicotine products, including traditional cigarettes, e-cigarettes and vaping. So if you engage in any of these activities, quit today.
• Strive to maintain a healthy weight. The AHA suggests keeping your BMI between 18.5 and 25. Lower than 18.5 is considered underweight, while between 25 and 30 is considered overweight, and over 30 is considered obese. Following a healthy diet and getting enough exercise will go a long way toward keeping your BMI in the healthy range.

Sources:

The sleep-heart link doctors are urging women over 45 to know — ScienceDaily

Prospective associations of American Heart Association Life’s Essential 8 with subclinical measures of vascular health, cardiovascular disease events, and all-cause mortality in women traversing menopause: The Study of Women’s Health Across the Nation study — Menopause

Life’s Essential 8 — American Heart Association

The post Why poor sleep is a ticking time bomb for women over 45 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®.

Given that this is a normal physiologic process and not a disease, menopause is supposed to be something women just endure and move beyond. But if you’ve been through it yourself or are in the midst of “the change,” you’ve probably realized that nothing about this process feels even remotely normal!

That is, unless you think hot flashes, night sweats, mood changes, sleep disturbance, vaginal dryness, urinary urgency and incontinence, weight gain, decreased libido, thinning hair and skin, memory and concentration problems, joint and muscle pain — not to mention heart palpitations and out-of-nowhere high LDL — are all normal!

I don’t typically venture outside of conditions that I manage. I’m a cardiologist. I deal with chest pain and EKGs. But I felt compelled to write this blog series because I continue to see so many female patients suffering with many of the symptoms related to menopause while being denied — or fearful of — a proven life-enhancing intervention. All based on faulty data.

I’m talking about hormone replacement therapy (HRT).

You’ve probably heard the warnings: It causes breast cancer. It’s dangerous. It does more harm than good. These statements have become medical dogma. But they are outdated, oversimplified, and in many cases — flat-out wrong.

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Why HRT Deserves a Second Look

If you’re a woman navigating perimenopause or menopause, what you’ve been told about HRT — or what you think you know about HRT — could be standing between you and a dramatically better life.

This blog series is meant to give you the knowledge you need to not only help yourself through this time (and beyond) but also understand a treatment option that is out there. So that you can have a more informed conversation with your care provider.

To be clear — I am NOT advocating that every woman should go on HRT. But every woman should at least be given the opportunity to determine for themselves if it is right for them.

The Whole-Body Impact of Sex Hormones

First, here’s something really important you need to understand: Sex hormones (estrogen, progesterone, testosterone) don’t just have roles in reproduction and sex drive. Receptors for these hormones exist all over our bodies! Not surprisingly, menopause-related whole-body reductions in sex hormone levels have far-reaching effects.

Hormones and Bladder Health

One organ impacted by those far-reaching effects is the bladder. It happens to be very hormone-sensitive. And not just in terms of maintaining urinary continence. When estrogen levels decline, the microbiome of the bladder and vagina changes, making postmenopausal women far more susceptible to urinary tract infections. Indeed, about 20% of women over age 65 will develop a UTI, with close to 1/3 of these experiencing recurrent infections.

Hormones and Bone Loss

The skeletal system is a major casualty. In the absence of estrogen, women can lose as much as 20% of their bone density in the first 5 years post-menopause, with bone loss slowing down to about 1% per year thereafter. As a result, one in two women over age 50 will experience an osteoporosis-related bone fracture. This is incredibly serious — a hip fracture can be a terminal event. Close to 30% of hip fracture patients will not survive one year. And even if a woman makes it past that, the odds of her getting back to prior levels of activity are low.

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Hormones and Brain Function

Brain? The risk of developing dementia and Alzheimer’s is significantly higher for women. The role of sex hormones is not fully worked out here, but even in the shorter term, sleep disturbance can become a huge issue affecting mental clarity.  Estrogen and progesterone help drive circadian rhythms, and the wild fluctuations in their levels during perimenopause can do a number on the sleep cycle. Plus, it’s hard to sleep when you’re drenched in sweat.

Hormones and Heart Disease

As a cardiologist, I see this in my practice almost daily. Heart rhythm disturbances become more common around menopause, probably due to a combination of factors — especially sleep disturbance. Fortunately, most of these rhythm issues are benign. But that doesn’t mean they feel good! Cholesterol profiles almost universally get worse as LDL receptors become less active. As a result heart disease risk accelerates rapidly in postmenopausal women, reaching par with men of equal age about 10 years post our hormonal upheaval.

Menopause-Related Impact on Life Quality

Add vaginal dryness and loss of libido and you have a marked decline in quality of life — right around the halfway point in women’s lifespans.

These may all be “natural” consequences of changes in hormone levels, but are we just supposed to sit back and accept all that?

Would MEN accept all that??

This is part one of a five-part series. See:

Menopause and the Big Lie , Part 1

Menopuase and the Big Lie, Part 2

Menopause and the big lie: The facts they left out, Part 3

Menopause and the big lie: The lasting impact, Part 4

The post Menopause and the big lie appeared first on Easy Health Options®.

But what if I told you that you could, well, have your salt and eat it, too?

That’s right — there’s another kind of salt out there that you probably haven’t heard of. And if you have, well, you may have to search for it, but it’s well worth the reward.

Here’s everything you need to know…

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What is potassium-enriched salt?

Potassium-enriched salts look the same as traditional salts (sodium chloride). Only some of the sodium chloride has been replaced with potassium chloride.

And there’s good evidence this simple change could make a huge difference for many people suffering from high blood pressure…

In a randomized trial, 20,995 people with a history of stroke — or who were 60 years of age or older and had high blood pressure — switched to potassium-enriched salt. Researchers saw lower blood pressure and reduced risks of stroke, heart attacks and early death.

That’s just one reason a group of researchers are strongly encouraging clinical guideline bodies to review their recommendations about the use of potassium-enriched salt substitutes.

Potassium-enriched salt works to lower blood pressure because it reduces sodium intake and because of potassium’s role in heart health…

Potassium not only helps keep your heart muscles strong and beating regularly — but a deficiency in the mineral can lead to bone-hard arteries.

Most of our potassium comes from fruits and vegetables that many of us just don’t eat enough of. And that’s a problem.

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Why aren’t more of us using potassium-enriched salt?

Potassium-enriched salts are also called low-sodium salt, potassium salt, heart salt, mineral salt or reduced-sodium salt.

But many people simply don’t know it’s an option — or that a simple switch to potassium-enriched salt could help lower their blood pressure and reduce the risk of stroke and heart attack.

Marketing is another issue. Where it is sold, there’s often only one brand, and it is relegated to the bottom shelf, or only found in a specialty food aisle, which most shoppers ignore.

And it’s generally more expensive than traditional salt, so people on a budget also tend to bypass it in favor of plain old salt.

Should you be concerned about potassium deficiency?

There are a few reasons, besides skimping on fruits and vegetables, that someone could be potassium deficient:

• Diuretics (“water pills”) that increase urination and loss of too much potassium
• Diarrhea, vomiting or excess sweating
• Some antibiotics
• Excessive alcohol consumption

Would you recognize a deficiency? Some of the signs are:

• weakness
• muscle cramps
• tingling
• fatigue
• nausea
• bloating
• frequent urination
• constipation
• irregular heartbeat
• acne

If you experience any of these symptoms consistently, it’s wise to make an appointment with your doctor to determine if a potassium deficiency is the cause.

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Why you should still reach for fresh sources of potassium

When you think of high-potassium foods, a banana probably tops your list. But here are some foods that pack more potassium than a banana:

• avocado
• sweet potato
• spinach
• potatoes
• butternut squash
• dried apricots
• watermelon
• fish

One reason it’s important to keep reaching for fresh food sources of potassium is that some have additional benefits for your arteries and blood pressure…

Citrulline, found in watermelon, is a precursor to L arginine, which helps produce nitric oxide (NO), a signaling molecule that plays a role in blood pressure regulation, lipid reduction and glucose control.

The rich levels of polyphenols and carotenoids in watermelon, particularly lycopene, also provide additional support to help maintain normal cardio-metabolic health.

Spinach also helps produce nitric oxide, but more efficiently. Foods like spinach and beets contain naturally occurring organic nitrates, and help the body produce NO via the nitrate–nitrite–nitric oxide pathway. Research claims it’s the most bioavailable, sustainable and fastest route for raising NO levels that support artery health and blood pressure.

Sources:

Research Shows One Easy Diet Swap Can Reduce Blood Pressure And Heart Attacks — Science Alert

Potassium-Enriched Salt Substitutes: A Review of Recommendations in Clinical Management Guidelines — Hypertension

Effect of Salt Substitution on Cardiovascular Events and Death — New England Journal of Medicine

Potassium-Enriched Salt Substitutes as a Means to Lower Blood Pressure — Hypertension

Low potassium (hypokalemia) — Mayo Clinic

The post The salt that doesn’t raise your blood pressure appeared first on Easy Health Options®.

An analysis of 21 years of data presented late last year at the American Heart Association’s Scientific Sessions 2024 paints a grim picture…

The analysis found that there was a significant and consistent increase in deaths from obesity-related ischemic heart disease from 1999 to 2020 in the U.S.

Ischemic heart disease is a condition that occurs when the heart’s blood supply is reduced due to narrowed coronary arteries.

Specifically, the analysis revealed an increase of 243% annually in deaths among men and 131% in women.

The highest rates of deaths from ischemic heart disease related to obesity were among middle-aged men ages 55-64, Black adults and people who live in the Midwestern states and non-metropolitan areas in the U.S.

With numbers like that, and on the climb, let’s talk about why obesity drives heart problems, the type of fat that does the most harm and what to do about it…

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How obesity contributes to heart disease

Three factors make obesity a driving force behind heart disease:

Cholesterol levels. Being obese can cause your LDL (“bad” cholesterol) levels to rise. It also elevates triglyceride levels. Not only that, it actually can lower HDL (“good” cholesterol) levels at the same time.

Blood pressure. A person who is obese requires more blood to supply oxygen and nutrients to their body, which can lead to increased blood pressure. And high blood pressure is a common cause of heart attacks.

Diabetes. Obesity puts you at high risk for developing diabetes. And according to the American Heart Association, at least 68 percent of people aged 65 and older with diabetes also have heart disease.

These conditions are also three of the five markers for Metabolic Syndrome (MetS) — and three is all you need for a diagnosis. Another marker is having a large waist circumference — in other words, visceral belly fat.

How visceral fat fuels heart disease

If you are obese and carry a lot of fat around your midsection, you are pretty much a heart attack waiting to happen.

So why is merely carrying fat around the mid-section so dangerous?

According to Dr. Elizabeth Klodas, cardiologist and EHO contributor, visceral fat is like an organ that is “biochemically active.” That means it’s not just “passive fat.”

It can disrupt the healthy function of various hormones, like insulin, impact metabolism, inflammation and organs… leading to an increased risk of heart disease.

Visceral fat also produces chemicals called cytokines that have negative effects on blood pressure and blood clotting. Visceral fat is directly linked with higher LDL (bad) cholesterol and lower HDL (good) cholesterol levels.

All of this increases the risk for ischemic heart disease.

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How to lose the fat that contributes to heart disease

You won’t be surprised to hear that diet and exercise are necessary to lose visceral fat. However, I do have a simple tip to help you start chipping away at it…

According to researchers at the University of Illinois Urbana-Champaign, start by eating an avocado a day.

Their study followed 105 overweight or obese adults for a full 12 weeks.

Half were asked to eat an avocado at one meal a day, while the other half ate meals with the same number of calories and nearly identical ingredients, just without the avocado.

And the results showed:

• Women who consumed an avocado as part of a daily meal had a reduction in deeper visceral abdominal fat.
• They also experienced a reduction in the ratio of visceral fat to subcutaneous fat, indicating a redistribution of fat away from their organs.

The researchers say that together, these two findings demonstrate the power of avocados to not only reduce visceral fat but also to ward off the diseases it can cause.

However, fat distribution in males did not change. That doesn’t mean the guys are out of luck. Consider the Green Mediterranean diet…

It’s similar to the traditional Mediterranean diet, but ramps up the green factor by requiring three daily components: green tea, walnuts, and a shake made with duckweed (an aquatic green plant high in protein, iron, vitamin B12, and polyphenols).

In one study, this green diet version lowered blood pressure, insulin resistance, and inflammation, and improved the ratio of good to bad cholesterol.

Another found it doubles the belly fat loss of people following the traditional form of the diet. In this particular study 88% of the participants were men.

Don’t forget, exercise is an important part of weight loss but can be hard to jump into for someone who’s obese. Consider consulting a doctor or a weight loss trainer for additional support.

In addition to doing the right things to lose weight, be wary of these 12 habits that pack on dangerous belly fat.

Sources:

Obesity-related heart disease deaths increased in the U.S. over the past two decades — Eureka Alert

Three ways obesity contributes to heart disease — Penn Medicine

Significant gaps between the science of obesity and the care patients receive — heart.org

Avocados change belly fat distribution in women, controlled study finds — Science Daily

The post What makes obesity-related heart disease so deadly appeared first on Easy Health Options®.

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

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

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

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

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

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Mondays acts as a ‘stress amplifier’

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

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

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

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

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

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

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

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

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Ways to battle ‘anxious Mondays’

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

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

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

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

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

Sources:

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

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

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

Sometimes, an observational study is convincing enough to be considered a valid source of evidence.

And while it may not offer “cause and effect” proof, an observational study, when done well, gives us enough information to convince us that changing our behavior could benefit our health.

This is especially true when it comes to what we eat.

I’ve often said here that “food is medicine.” Well, here’s an observational study that has convinced me eating a little differently will add some years to my life…

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Women need more vitamin K1 to keep arteries flexible

A study at Australia’s Edith Cowan University has shown that eating just an extra cup of leafy greens and cruciferous vegetables each day could save your life.

These vegetables, including spinach, kale, and broccoli, are rich in vitamin K1.

The researchers investigated whether eating more vitamin K1 was linked to better heart and blood vessel health in older women.

Older women were chosen as subjects because they have a unique risk for atherosclerotic vascular disease (ASVD), a type of cardiovascular disease where plaque builds up inside your arteries, narrowing them and restricting blood flow.

This is one reason that women are known to be at greater risk of heart attack and stroke than men. Hormonal factors also contribute to this increased risk level.

The study participants were 1,436 women, who averaged 75 years of age. A food questionnaire assessed their vitamin K1 levels at the start of the study.

Then, the researchers followed them for 14.5 years using hospital and death records.

In general, women who ate more vitamin K1 had thinner carotid artery walls, reflecting less early-stage atherosclerosis.

More specifically, women with the highest K1 intake (120mcg) had a 43% lower risk of dying from ASVD.

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Are you getting enough K1?

If you’re following the recommended daily guidelines, you’re probably not getting that 120mcg of K1 that lowered the risk of dying from ASVD.

The recommended daily intake of K1 in the U.S. is only 90mcg for adult females.

In Australia and New Zealand, it’s even lower: only 60mcg for females.

But you know what? It doesn’t take much to get to that 120mcg mark. Let me show you…

• A cup of raw kale provides 472mcg
• A cup of raw spinach offers 145mcg
• Just half a cup of cooked broccoli provides 110mcg
• A half-cup of cooked Brussels sprouts contains 109mcg.
• A half-cup of cooked cabbage provides 82mcg.

The point is, you won’t have to try too hard to get to that goal of eating 120mcg of K1 per day.

The study authors noted they did not investigate the other vitamin K component — vitamin K2 — even though it may impact heart health, only because estimating intake and availability of vitamin K2 is difficult to determine, since intestinal bacteria are involved in the synthesis of K2.

But if you’d like to know more about this form of vitamin K (found in much different food sources than K1), check out how vitamin K2 fights a common contributor of unhealthy aging — calcification.

Sources:

An extra cup of leafy greens each day reduces heart disease death risk — New Atlas

Higher vitamin K1 intakes are associated with lower subclinical atherosclerosis and lower risk for atherosclerotic vascular disease-related outcomes in older women — European Journal of Nutrition

The post The vitamin to help women avoid a fatal arterial disease appeared first on Easy Health Options®.

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

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

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

Frequently misdiagnosed conditions and their symptoms

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

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

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

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

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

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

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

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

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

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

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

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

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

Becoming a self-advocate

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

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

Source:

Top Ten Health Conditions That Are Easily Misdiagnosed osmosis.org

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

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®.

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

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

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

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

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

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High-fat eating creates cognitive changes in just 3 days

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

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

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

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

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

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

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

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

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

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Preserving your brain power

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

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

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

So, what can you eat on the MIND diet?

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

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

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

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

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

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

Sources:

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

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

The MIND Diet — Barrow Neurological Institute

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

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®.

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

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

The Worrisome Trend

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

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

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

A New Clue: Colibactin and Gut Bacteria

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

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

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

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

We Still Don’t Know the Full Story

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

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

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

The Fiber Connection

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

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

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

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

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

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

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

Colon Cancer Screening: When to Start

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

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

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

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

They become harder, narrower, and filled with a sticky plaque that slowly chokes your blood flow. These changes are known as atherosclerosis, and they occur in more than 3 million Americans each year.

Most people with atherosclerosis don’t know they have it until it’s too late, because it doesn’t have any obvious symptoms until the blockage becomes severe. But your doctor can check for it.

The thing is, whether you have atherosclerosis or not, everyone’s arteries harden some with age. That means, it’s a good idea to proactively protect your arteries, pronto.

So, what can you do to keep your arteries clear?

Eat your vegetables, that’s what. But what if you are just not a fan of the plant stuff? No problem — there’s just one kind you really need to get a little of every day for clear arteries…

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The artery-clearing power of cruciferous vegetables

In 2018, Research at the University of Western Australia in Crawley found that older women who eat their vegetables have much clearer arteries.

The study included 954 women aged 70 or older. They were asked to fill out a food questionnaire and received sonograms to gauge the thickness of their carotid arteries.

Carotid arteries are in the neck, and like the arteries in your heart, they can develop atherosclerosis. The difference is that when carotid arteries get blocked, blood flow to the brain gets cut off, and you have a stroke rather than a heart attack.

The good news is that atherosclerosis can be prevented by pumping your body full of one kind of fresh produce…

The women in the study who ate a lot of vegetables had thinner artery walls than women who didn’t, meaning less atherosclerosis or buildup. Their arteries were 0.05 millimeters thinner. This may not sound like a lot, but researchers say every 0.1-millimeter decrease in carotid wall thickness lowers your risk of having a stroke or heart attack by 10 to 18 percent.

The food questionnaire asked women about their intake of five different types of vegetables. But, researchers determined that there was one type that was doing all the heavy lifting… cruciferous vegetables.

They found that every 10 grams of cruciferous vegetables women ate per day reduced the thickness of their carotid artery wall by 0.8 percent. Since a typical serving of broccoli is about 36 grams, that probably leads to a nice reduction in stroke and heart attack risk.

Additional research in 2020 revisited this data and also found the women who consumed the highest amounts of cruciferous vegetables had less abdominal aortic calcification (an early warning sign of heart trouble) than the women who ate less.

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Plenty of Cruciferae to choose from…

Research says the positive effect of cruciferous vegetables may be due to their abundance of vitamin K, including phylloquinone (vitamin K1) found in leafy green vegetables, broccoli and Brussels sprouts and menaquinones (vitamin K2) found primarily in animal-based foods.

Phylloquinone can break down to menadione, an intermediate that is then converted to menaquinone, a form believed to reduce vascular calcification.

Broccoli is probably the best-known member of the Cruciferae family and a well-known superfood. But there are plenty of other cruciferous vegetables to choose from (even a few surprising ones) if you want clear arteries, like:

• Arugula
• Bok choi
• Broccoli
• Broccoli rabe
• Brussel sprouts
• Cabbage
• Cauliflower
• Chinese Broccoli
• Collard Greens
• Horseradish
• Kale
• Radish
• Turnips and turnip greens
• Wasabi
• Rutabaga
• Horseradish

Sources:

1. “Vegetables may help protect elderly women from hardening of neck arteries.”  https://medicalxpress.com/news/2018-04-vegetables-elderly-women-hardening-neck.html. Retrieved April 12, 2018.
2. MedlinePlus. https://medlineplus.gov/atherosclerosis.html. Retrieved April 12, 2018.
3. P. Toth. “Subclinical atherosclerosis: what it is, what it means and what we can do about it.” International Journal of Clinical Practice. 2008 Aug; 62(8): 1246–1254.
4. “Carotid Artery Disease.” MedlinePlus. https://medlineplus.gov/carotidarterydisease.html.Retrieved April 12, 2018.
5. “Cruciferous Vegetables: Cruciferous Definition And The List Of Cruciferous Vegetables.” Gardening Know How. https://www.gardeningknowhow.com/edible/vegetables/vgen/cruciferous-vegetables.htm. Retrieved April 12, 2018.
6. Cruciferous Vegetable Intake Associated with Abdominal Aortic Calcification — Natural Health Research

The post Not a veggie fan? Eat just this ONE for clearer arteries appeared first on Easy Health Options®.

That bumpy little green package is full of vitamins and minerals that contribute to so many aspects of our health.

But recently, researchers at Penn State have discovered one more way that eating avocados daily could help us live a healthier and happier life.

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Avocados are known for heart health

Avocados are well-known for the benefits they can have on heart health.

Among the vitamins and nutrients they provide that support the heart, you’ll find potassium, which regulates heart muscle contraction and copper, which helps maintain the elasticity of blood vessels.

A 2022 study at Harvard’s T.H. Chan School of Public Health found that eating at least two servings of avocado a week lowered the risk of heart failure by 16%.

The same study found that replacing half a serving a day of margarine or butter with the same amount of avocado was linked to up to a 22% lower risk of cardiovascular disease.

Still another study linked an avocado a day to decreased oxidative stress and fewer LDL cholesterol particles.

I could go on and on, but instead I’ll give you this list of 10 reasons you need avocados in your diet — and reveal number 11 that we’ll need to soon add to it…

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A good night’s sleep

Researchers at Penn State University have uncovered another unexpected benefit of eating avocados…

The participants in this study were divided into two groups: One group ate one large avocado every day for 26 weeks, and the other group maintained their usual diet, eating an avocado less than twice a month.

The researchers expected to see some significant weight loss in these obese subjects as well as improvements in cardiovascular health.

But one thing took them by surprise: those who ate an avocado a day reported significant improvements in the quality of their sleep.

“While avocado isn’t a magic cure, its dense nutritional value supports many health aspects, including sleep quality,” notes lead author Dr. Kristina Petersen.

It’s definitely not magic, but in my opinion, it’s certainly applicable to the old saying, “food is medicine.” Avocados have so many nutrients that relate directly to improving the quality of sleep:

• Potassium plays a role in helping to produce melatonin, the neurotransmitter that regulates sleep.
• Folate helps produce serotonin, the neurotransmitter at work during the waking part of the sleep-wake cycle. Low folate levels have been associated with sleep disturbances, including difficulty falling asleep and shorter sleep duration.
• Copper is involved in the synthesis of norepinephrine, another neurotransmitter that regulates sleep-wake cycles.
• And lastly, vitamin K helps prevent nocturnal leg cramping.

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How to enjoy avocados

Personally, I enjoy peeling an avocado and eating it in chunks until I’ve reached the pit.

But if this doesn’t appeal to you, there are so many ways you can eat a whole avocado every day without ever getting bored.

Here are just a few:

Avocado Banana Smoothie, (twice the potassium!).

Avocado Alfredo, much healthier than the original version and just as tasty.

Avocado Salad, a refreshing summer lunch.

Avocado Toast, a light, healthy and tasty way to start your day.

Guacamole (serve this healthy snack with baby carrots, pita bread, or anything else that appeals to you).

Enjoy your daily avocado and a good night’s sleep!

Sources:

They ate an avocado every day for 26 weeks—scientists were stunned by the results — Caring Minds United

One Avocado per Day as Part of Usual Intake Improves Diet Quality: Exploratory Results from a Randomized Controlled Trial — Current Developments in Nutrition

The post What an avocado a day does for your nights appeared first on Easy Health Options®.

But what many people don’t realize is that a stroke doesn’t always occur out of the blue. Just as often, your body gives you a tap on the shoulder that says, “Hey! Take care of this now, or worse things are coming!”

One of these warning signs is known as a “mini-stroke.”

But there’s nothing “mini” about it.

If you have one of these mini strokes, research says that it’s only a matter of time until another, possibly more damaging, stroke can occur… unless you heed the warning your body is giving you.

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TIA is a warning that leaves its mark

When you have the most common type of stroke — ischemic stroke — blood flow to the brain is cut off, either by a blood clot or plaque from artery walls. Hemorrhagic stroke is caused by a burst blood vessel. These types of strokes can cause significant damage, even death.

Then, there’s what’s known as a mini-stroke, more technically called a trans-ischemic attack.

When someone experiences a TIA, blood flow to the brain is blocked only for a very brief period, but the symptoms are the same as those for a major stroke:

• Sudden weakness or numbness on one side of the body
• Difficulty speaking or understanding speech, or both
• Vision problems
• Dizziness
• Loss of coordination and balance

Unlike a major stroke, TIA symptoms typically resolve within minutes — most within an hour. And that’s what makes a TIA so dangerous…

You see, many people ignore TIA symptoms once they feel normal again, not realizing that it could be only weeks before they fall victim to a full-blown stroke.

According to the Mayo Clinic, about 1 in 3 people who have TIAs go on to have a stroke. And the risk of stroke is exceptionally high within 48 hours of a TIA.

But that’s not the only concern from TIA…

An extensive epidemiological study by researchers at the University of Alabama at Birmingham found that the impact on the brain in terms of cognitive decline is concerning.

Immediately after a TIA, “we don’t see an abrupt change in cognition,” as measured by cognitive tests administered every other year,” says Dr. Victor Del Bene, a neuropsychologist and lead author of the study.

Five years later, the picture was different. People who had experienced TIAs were cognitively better off than those who had suffered strokes. But both groups were experiencing cognitive decline — and at equally steep rates.

“If you have one stroke or one TIA, with no other event over time and no other change in your medical status, the rate of cognitive decline is the same,” said Dr. Del Bene.

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Mini-stroke requires FAST attention

Unlike other urgent conditions, a TIA may not appear dramatic or even be visible; patients themselves must determine how to respond.

Dr. Claiborne Johnston, a neurologist and chief medical officer of Harbor Health in Austin, Texas, commented:

“Feeling back to normal doesn’t mean you can ignore this, or delay and discuss it with your primary care doctor at your next visit,” Dr. Johnston says.

That means symptoms should prompt a 911 call and an immediate evaluation in the emergency room.

So, how do you know if you or a loved one is having a TIA?

Dr. Tracy Madsen, an emergency room specialist at the University of Vermont, believes in the acronym BE FAST — the same advice in case of a full-blown stroke:

• Balance loss
• Eyesight changes
• Facial drooping
• Arm weakness
• Speech problems

The T  is for time, as in don’t waste any.

It’s important to know that women can present with very different stroke symptoms.

The bottom line: Go with your gut. If something’s off, seek help.

But knowing that a TIA can eventually lead to the same decline as a major stroke should be a wake-up call to all of us. It’s a perfect example of why prevention truly is the best medicine.

This does not matter whether you are young or old. Stroke is on the rise among people under the age of 65. You can read more about that here and find advice on a stroke prevention lifestyle.

Sources:

A Mini-stroke Can Have Major Consequences — KFF Health News

Cognitive Decline After First-Time Transient Ischemic Attack — JAMA Neurology

First-Time Transient Ischemic Attack Associated With Long-Term Cognitive Decline — doc wire news

First-Time TIA Associated With Long-Term Cognitive Impairment — Breaking Med

The post The major impact of mini-stroke on the brain appeared first on Easy Health Options®.

Still, there is a rising trend of AFib in younger people — most likely linked to rising rates of obesity, hyperthyroidism, chronic kidney disease, obstructive sleep apnea, as well as underlying heart conditions.

AFib, which causes an irregular heartbeat, disrupts the flow of blood through the heart’s chambers. This raises the risk of blood clots developing in the heart that can travel to the brain and cause a stroke. In fact, AFib can increase stroke risk by fivefold.

But that’s not the only way it can harm your brain, making it imperative to reduce your risk of developing it…

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AFib and the potential for dementia

An observational study of more than 2.5 million individuals in Catalonia, Spain, assessed AFib’s connection to dementia.

The participants were at least 45 years old, had no prior diagnosis of dementia, and were followed for over 15 years. At the start of the study, 3.25% of participants had a recorded diagnosis of AFib.

Overall, the researchers found AFib to be a statistically significant, albeit weak, predictor of dementia, linked with a 4% increased risk.

However, things took a serious turn when they dug into details such as age at time of Afib diagnosis…

• In patients aged 45-50, those with AFib were 3.3 times more likely to develop dementia than those without AFib. But in patients over 70 years of age, no link was found.
• In patients diagnosed with AFib before the age of 70, the risk of dementia increased by 21%.
• An even stronger effect was observed for early-onset dementia (before the age of 65), with AFib raising that risk by 36%.

Why does AFib seem to have stronger links with dementia, the younger and earlier the diagnosis? The authors noted that “dementia is often a multifactorial condition… rather than a single pathophysiological process,” meaning that there are other factors involved in the dementia diagnosis.

“This may explain why [AFib] has a greater impact in younger patients, where it could be one of the primary pathogenic factors,” the authors write in the study.

In older adults, other primary contributors to cognitive decline — such as age-related neurodegeneration — may be more impactful than AFib.

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Oddity appears to double early-onset dementia risk

Despite AFib’s enhanced risk for stroke, the researchers discovered another oddity…

AFib patients who had not experienced a stroke faced much higher odds of developing dementia. Those who developed AFib in mid-life (before age 70), even without stroke history, had a 23% higher risk for dementia in general, but a 52% increase for early-onset dementia.

However, it’s impossible to rule out the possibility of so-called “silent strokes,” which show no symptoms and can only be diagnosed with a CT scan or MRI. Microinfarcts and microbleeds could also be factors, they say.

Other potential mechanisms connecting AFib and dementia include alterations in blood flow and pressure and an imbalance in how the body controls automatic functions like heart rate and breathing. These effects may be amplified by the inflammation associated with AFib, they add.

“The study demonstrates a significant and strong association in younger patients between two pathologies — atrial fibrillation and dementia — that are among the major health challenges of the 21st century,” the researchers write. “We should now investigate whether early detection strategies and aggressive management of atrial fibrillation in younger patients can help reducing the risk of dementia and changing the natural course of the disease.”

If you suspect you may have AFib, you must see your doctor right away. They can help determine whether you’re developing the condition, and if you do have it, they can help you manage it.

Of course, the best way to deal with AFib is to avoid developing it in the first place. A healthy lifestyle, including a balanced diet and regular exercise (which can slash risk 60%), is a great way to stave off AFib.

Also, make sure you’re getting enough vitamin D. At least one study has linked vitamin D to lowering the odds of developing AFib by as much as 32%.

Sources:

1. Atrial fibrillation diagnosed in midlife is linked to a 21% increased risk of dementia at any age and a 36% higher risk of early-onset dementia — European Society of Cardiology

2. Atrial Fibrillation (AFib) — Cleveland Clinic

3. 5 Things You Should Know about Atrial Fibrillation (AFib) — Johns Hopkins Medicine

4. Afib More Common and Dangerous in Younger People Than Previously Thought — UPMC

The post The surprising risk AFib carries for early-onset dementia 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®.

Those are concerns that cannabis smokers used to feel safe from. For decades, marijuana smoke was thought to be harmless, but research over the years has proven otherwise.

Marijuana smoke contains many of the same chemicals as tobacco smoke, as well as the same fine particles that contribute to cardiovascular disease.

This similarity has motivated researchers to question the supposed “safety” of smoking marijuana and to dig deeper for more facts…

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Marijuana wreaks havoc on our blood vessels

Earlier this year, a team of researchers at the University of Toulouse in France examined 24 prior studies that noted the potential dangers of smoking cannabis.

The studies were conducted between 2016 and 2023 and involved a considerable group of subjects — around 200 million people.

As they conducted a systematic review of these studies, it became clear that the risks were virtually the same as they were for cigarette smokers.

Overall, the increased risk to cannabis users was 29 percent for acute coronary syndrome (reduced blood flow to the heart leading to heart attack), 20 percent for stroke, and 100 percent for cardiovascular disease mortality.

In other words, just as many cannabis smokers as cigarette smokers were dying of heart disease.

Around the same time, a study at the University of California San Francisco determined the cause of this danger. They assessed the blood vessel function of participants by measuring their arterial flow-mediated dilation, or FMD.

FMD is a measure of how the arteries expand, or dilate, in response to increased blood flow after it has been temporarily restricted, say, by placing a blood pressure cuff on the arm.

A healthy artery will dilate more significantly, indicating that the endothelium, the inner lining of the blood vessel, is functioning well.

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Compared with non-users, FMD was significantly worse in marijuana smokers, as well as in people who use THC edibles (THC is the part of cannabis that gives a “high”).

The one difference between smokers and users of edibles was that cannabis smokers showed lower nitric oxide (NO) levels in the endothelial cells lining their blood vessels. In contrast, edible users showed no nitric oxide reduction.

Is it worth it?

NO is a signaling molecule that acts as a natural vasodilator. That means it relaxes the inner lining of blood vessels to encourage smooth, oxygen-rich blood flow.

It’s essential for maintaining healthy blood pressure and may improve glucose tolerance and lower fasting insulin and leptin levels. There’s also evidence that low levels of NO drive cognitive decline and aging.

Whether smoking cannabis or consuming edibles, the research found that either causes artery damage, making them stiffer and less flexible, similar to the effects of smoking cigarettes. The only upside for edibles is that, though they caused artery damage in other ways, they did not impact NO levels.

There are many reasons that people use cannabis, including relief from various types of pain, cancer treatment side effects and stress. Those reasons may play a role in answering the question: Is it worth the artery damage and increased risk for stroke and heart disease?

Sources:

Edibles, smoking weed almost as bad for blood vessels as cigarettes — New Atlas

Association of Endothelial Dysfunction With Chronic Marijuana Smoking and THC-Edible Use — JAMA Cardiology

Cannabis Linked to 2x Risk of Heart Disease Death, Scientists Discover — Science Alert

Cardiovascular risk associated with the use of cannabis and cannabinoids: a systemic review and meta-analysis — Heart (BMJ Journals)

The post Why cannabis is as bad for your heart as cigarettes appeared first on Easy Health Options®.