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®.

And if you haven’t heard about it yet, you need the facts.

Known as metabolic syndrome, it’s actually a cluster of symptoms including high blood pressure and blood sugar, abdominal obesity and abnormal levels of triglycerides and cholesterol.

And once any of the symptoms gets supercharged, it tips you over into heart disease.

Now though, Brazilian researchers believe they have found a potent weapon in the fight against metabolic syndrome — an Amazonian fruit with a mouth-puckering taste that could put a halt to drivers of the condition.

Here’s what they found…

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The secret’s in the phenolic compounds and fiber

The fruit is known as the Jaboticaba berry, which is native to the Brazilian Atlantic Rainforest and is usually thrown away because the tannins in it make it too sour to eat.

However, the fruit is also rich in two things that make it a potential health powerhouse: phenolic compounds and dietary fiber.

So those Brazilian researchers decided to pit the fruit against metabolic syndrome in the bid to save hearts and lives.

And as it turns out, they got more than they ever hoped for.

After dividing 49 patients with metabolic syndrome and obesity into two groups — one where participants took jaboticaba peel powder for five weeks, while the other group took a placebo — there was a clear winner…

“The main benefits of taking the supplement were lower post-prandial glycemia (blood sugar after meals) and less inflammation,” said lead author and professor, Mário Roberto Maróstica Junior.

“Blood sugar typically rises after meals even in healthy people, although it soon returns to normal in these cases. Something that can lower blood sugar levels after meals is interesting because it helps people control this variable over time and live a healthier life.”

It also lessens the risk of developing insulin resistance, considered a driver of metabolic syndrome. When blood sugar spikes often, the pancreas produces too much insulin and the body stops responding to it. Type 2 diabetes isn’t usually far behind.

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A local source of phenols and fiber

The good news is that you don’t have to travel to the Brazilian rainforest to find a berry that’s packed with phenolic compounds and fiber like the Jaboticaba berry.

In fact, those compounds, including anthocyanins, and their rich levels of fiber is why other berries have a powerful effect on blood sugar and metabolism, including:

• Fermented Aronia Berry — shown to naturally lower the amount of sugar entering your bloodstream after you eat
• Blueberry — shown to provide support against insulin resistance
• Acai berry — shown to help provide free-radical protection and support normal blood sugar levels

Previous studies have shown people who consume the most anthocyanin-rich foods were least likely to have chronic inflammation — which has long been associated with metabolic syndrome and blood sugar problems.

Berries also contain flavones, also a phenolic compound, shown to improve levels of a protein (adiponectin) which helps regulate a number of metabolic processes including glucose levels.

This time of year you can find plenty of berries at your local farmer’s markets — along with plenty of other health-promoting fresh organic fruits and vegetables

Sources:

Jaboticaba peel reduces inflammation and controls blood sugar in people with metabolic syndrome — EurekAlert!

The post The Amazonian fruit ‘prescription’ that tames blood sugar appeared first on Easy Health Options®.

In other words, the average level of testosterone for a 45, 55 or 65-year-old man is lower than that of a man of the same age in 2010 — which was lower than that of a man of the same age in 2000!

The question is — why are testosterone levels declining so dramatically? And is there anything you can do to support your testosterone levels?

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Why men’s testosterone levels have dropped

While T levels decline with age, maintaining hormonal balance is more complex. Problems in one area of your health can sneak up and lead to problems in the endocrine system (headquarters for hormonal health).

Three health problems, in particular, have risen to almost epidemic proportions in the U.S. in the past several years, and they all have one thing in common — they can tank testosterone levels…

#1 – Type 2 diabetes

Testosterone is required to help all of the tissues in your body take up blood sugar in response to insulin. It’s no wonder then that men with low T levels are far more likely to have insulin resistance, meaning their bodies have to churn out more insulin to to keep their blood sugar in the normal range.

According to the American Diabetes Association, “If you have Type 2 diabetes, you are twice as likely to suffer from low testosterone as a man without diabetes.”

#2 – Liver problems

Studies show that men with non-alcoholic fatty liver disease, or NAFLD (a condition where there is an excess buildup of triglycerides in the liver), have reduced total testosterone.

Untreated, NAFLD can progress to nonalcoholic steatohepatitis (NASH) and after that, possibly cirrhosis. 75 percent to 90 percent of men with these conditions experience extremely low T.

#3 – Obesity

Obesity is also a driving force behind the low T epidemic. One study showed that 30 percent of overweight men had low T, versus just six percent of those with weight in the normal range

Estrogen dominance can cause abdominal weight gain. That’s because elevated estrogen levels signal the body to reduce testosterone production and store more fat.

Estrogen dominance is a condition that occurs when fake estrogens disrupt hormonal balance and surprisingly can cause health problems for both men and women. In men, low T can impact stamina, muscle tone and prostate health as well as weight gain.

How to fight testosterone theft

While men’s testosterone levels have been under assault for quite a while now, you’re not powerless to do something about it…

First and foremost is to ensure you don’t fall victim to any of the three health conditions that make you a target for low T and declining health.

Many of the steps you can take to improve your health can also improve your testosterone levels, including:

High-intensity interval training and resistance training seem to be especially effective at boosting testosterone.

Eating a high-quality diet of protein, fruits and vegetables and healthy fats is also important (a keto diet has shown real benefits for Low T).

Stress management reduces the stress hormone cortisol which can cause weight gain and lower testosterone.

But you also need to face up to fake estrogens which are almost inescapable in our environment. Luckily, there’s a way to flush them out of your body…

The secret is a compound called Di-Indole Methane, or DIM for short, which is found in cruciferous vegetables like broccoli, cauliflower, and cabbage.

DIM can reduce estrogen levels in the body by stimulating the breakdown of estrogen into beneficial metabolites.

But it takes far more of this little compound than what you can get by sitting down to a dinner packed with veggies.

In fact, it would take a minimum of three pounds of broccoli every day to grab all of DIM’s hormone-supporting benefits. Fortunately, the nutrient is available in supplement form.

Sources:

Why Are Testosterone Levels Decreasing? – Cleveland Clinic

Low Testosterone – American Diabetes Association

8 Major Factors That Cause Low Testosterone Levels – Men’s Health

Low Testosterone (Male Hypogonadism) – Cleveland Clinic

Testosterone in men with advanced liver disease: Abnormalities and implications – Wiley Online Library

Low Testosterone in Males May Warrant Liver Health Assessment and Intervention – NIH

Relevance of low testosterone to non-alcoholic fatty liver disease – NIH

Low Testosterone and Your Health – WebMD

Responses of sex steroid hormones to different intensities of exercise in endurance athletes – The Physiological Society

Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations – NIH

Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism – MDPI

Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations – MDPI

Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies – Science Direct

Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight – Wiley Online Journal

The post 3 health conditions that steal your testosterone appeared first on Easy Health Options®.

But I have friends who’ve complained to me that they’ve really cut back and still have problems keeping their blood pressure closer to where their doctors want to see it.

The truth is, there’s something else that looks remarkably similar to salt, which can secretly sabotage your blood pressure readings in surprising ways.

I’m talking about sugar.

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Added sugar adds up to high blood pressure

Scientific studies are now linking the consumption of added sugar in the diet to an increased risk of high blood pressure.

They say that not only can sugar affect your blood vessels, but it can also exacerbate health conditions that drive blood pressure problems.

Three blood pressure issues caused by sugar include:

#1 – Narrow blood vessels

One way sugar leads to high blood pressure is by increasing levels of a waste product, called uric acid, in the body. When the level of uric acid goes up, the production of nitric oxide (NO) in your blood vessels goes down. That’s a problem in several ways…

For starters, NO is a compound the body produces that signals blood vessels to relax and allow normal blood flow. Without that signal, blood vessels constrict and blood pressure rises.

It also causes blood vessels in the kidneys to constrict. This sets off a cascade of actions, including the activation of the renin-angiotensin-aldosterone system (RAAS), which regulates blood volume and electrolyte balance. This leads to the retention of sodium and water, which increases blood pressure.

You may be aware that uric acid is associated with the painful condition known as gout. But you may not know that people with gout have an increased risk of stroke.

#2 – Reduced insulin sensitivity

Additionally, a diet high in sugar can lead to insulin resistance. In turn, as cells become less sensitive to insulin, the body makes even more of the hormone to keep your blood sugar balanced. This increased insulin accelerates sodium and water retention, in turn raising blood volume and blood pressure.

If that weren’t enough, reduced insulin sensitivity is linked to inflammation, which can lead to high blood pressure by damaging blood vessel linings and causing arterial stiffness.

#3 – Weight gain and metabolic problems

Finally, as we’re all too well aware, eating too much sugar can cause weight gain, especially around the midsection. Sadly, belly fat is a key indicator of metabolic syndrome, increasing the risk of heart disease and high blood pressure.

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Avoiding sugar isn’t so easy

While sugars that occur naturally in whole foods, like fruit, are far less likely to skyrocket your blood pressure, it’s the hidden added sugars that can get you.

The American Heart Association lists these foods as the most common sources of added sugar, so start by avoiding these:

• Regular soft drinks
• Sweetened tea and coffee
• Energy drinks 
• Fruit drinks
• Candy
• Ice cream
• Sweetened yogurts 
• Flavored and/or sweetened milk
• Breakfast cereals and bars

And remember, added sugars hide under many names, including the “ose” ones like high-fructose corn syrup and sucrose, as well as molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates.

Steady support for blood pressure

Who doesn’t have a sweet tooth? I’m a health researcher, but I’ll be the first to raise my hand.

I don’t indulge often, but there are times when it’s just not easy to turn down dessert or pass up the cream and sugar in my coffee. That’s why I have a secret antidote…

Beets.

I realize eating beets regularly is an acquired taste. But beetroot juice is pretty tasty. Drinking it regularly helps my body produce a steady stream of NO, even when I splurge on dessert.

In a 2008 study, drinking 8 ounces of beet juice lowered subjects’ blood pressure by 10mm Hg (a ten-point drop in blood pressure).

This is not surprising, since the dietary nitrate in beets breaks down into NO to signal my blood vessels to do the job they’re meant to do: support oxygenated, nutrient-rich vascular flow to every organ in my body.

Now, yes, beets contain sugar. However, it’s natural sugars, not added sugars. The antioxidants, fiber and nitrates content still make beets a healthy option for sustaining NO production. And concentrated beet powder generally has less sugar per serving than whole beets or beet juice.

Sources:

This Everyday Ingredient Could Be Raising Your Blood Pressure—and It’s Not Salt – Health

The post 3 ways this ingredient raises blood pressure—and it’s not salt appeared first on Easy Health Options®.

Chemicals and toxins we’re exposed to daily — through personal care products, pesticides in foods, furniture, household items and plastic — disrupt the endocrine system and affect the liver’s normal functions, including its ability to detoxify the bloodstream.

Overwhelmed by chemicals, it becomes less able to break down fats and waste and these poisons get stored in the liver and other parts of the body.

According to doctors at Harvard, it’s an issue that affects 20 percent to 40 percent of the US population.

The reason for the wide variance in estimates is what makes fatty liver so dangerous.

You see, like heart disease, the condition can be a “silent killer” since many people never notice they have an issue until serious — or even irreversible — damage has occurred.

That’s because signs that your liver is struggling can be subtle. However, they can be spotted if you know what to look for.

And even better, catching the symptoms of liver issues early can give you the ability to stop the damage and let your liver heal.

Here are the early symptoms of liver problems to watch out for:

#1 – Swollen ankles

Puffy or bloated ankles could be a sign that your liver is shutting down.

You see, your liver is responsible for making a protein known as albumin. Albumin is what your blood vessels use to prevent fluid from leaking into the surrounding tissue.

However, if your liver is packed with fat and inflamed, it simply can’t function.

Levels of albumin go down and fluid starts seeping from those blood vessels and pooling in your legs, ankles, and abdomen.

#2 – Fatigue

According to a 2019 study, published in the World Journal of Gastroenterology, “The liver is central in the pathogenesis of fatigue because it uniquely regulates much of the storage, release and production of substrate for energy generation.”

In other words, if you’re liver isn’t up to par, your body can’t make the energy it needs to get through the day. And you start feeling drug out, drained, and just plain exhausted.

#3 – Irregular sleep

Liver damage can alter your sleep-wake cycle causing you to fall asleep and stay asleep. And even if you can turn off your mind and slip into dreamland, you might not feel refreshed when you wake up.

Additionally, people with liver issues often have health problems such as diabetes that raise their chances of suffering from insomnia even more.

#4 – More pronounced impact of caffeine

Your liver is the primary organ responsible for metabolizing caffeine.

And studies have found that liver disease can slow caffeine clearance from your body, allowing the effects of that coffee you just drank to linger.

So if you’re a regular coffee drinker and suddenly notice it’s ramping you up much more than usual, pay attention.

#5 – Flushing rising from trunk to head

If your liver is dysfunctional, it can cause your body to overheat.

This happens when your liver is overworked or under pressure, it heats up. This may cause a feeling similar to the hot flashes associated with menopause. And it can even lead to excessive sweating.

#6 – Severe side effects/reactions from medications

Just like with caffeine, your liver has to break down any medications you take.

And according to the Merck Manual (the handbook doctors everywhere turn to when they have a question), “Sometimes alterations (damage to the liver) increase levels of bioavailable drug, causing normal drug doses to have toxic effects.”

In other words, small changes in your liver health can cause normal doses of everyday medications to become toxic.

Lifestyle changes to care for your liver

If you notice these early signs talk to a trusted health professional. If, knock on wood, everything’s fine, is there anything you can do to avoid it and support your liver?

The answer is yes!

Doctors recommend a combination of lifestyle changes that can do wonders for a fatty liver, including:

• Losing weight – According to Wynne Armand, MD, writing for Harvard, losing just five percent of your body weight could reduce the level of fat in your liver.
• Getting your exercise – Aerobic exercise is acknowledged to be one of the best ways to decrease the fat level in your liver. And if you add in a high-intensity workout, it could also reduce inflammation in the organ.
• Adding in resistance training – Studies have found that resistance training helps reduce both liver fat and unhealthy liver enzyme levels.
• Eating more protein – Adding more protein to your diet has been shown to help boost both weight loss and fat loss in the liver.

Finally, be sure to give your liver the nutrients it needs to get back on track. Some of the best nutrients to keep your liver health in line include:

1. N-Acetyl Cysteine (NAC) – To help support gentle detoxification and guard against future damage.
2. Milk Thistle – A liver booster that promotes the elimination of heavy metal build-up, medication residue, environmental pollutants and alcohol.
3. Turmeric – A powerful antioxidant to promote healthy liver function and the health of liver cells.
4. Alpha Lipoic Acid (ALA) – A potent antioxidant to help keep fats from accumulating in the liver.
5. Selenium – To help promote detoxification and rid the body of toxic mercury buildup.
6. Schisandra – Helps activate enzymes in the liver cells that produce glutathione – the master antioxidant that detoxifies the body and recycles vitamins C and E, so they can protect cells from free radicals.

Fatty liver is on the rise. Be aware of the sneaky signs that your liver could be in trouble and start taking steps now to keep it trim and healthy.

Sources:

12 causes of swollen ankles — Medical News Today

Fatty liver disease: What it is and what to do about it — Harvard Health Publishing

Recognizing The Early Symptoms Of Liver Disease – Alcoholic And Non-Alcoholic — Family First Intervention

Importance of fatigue and its measurement in chronic liver disease — NCBI

Insomnia and Liver Disease — Liver Directory

Sleep disturbances in patients with liver cirrhosis: prevalence, impact, and management challenges — NCBI

Caffeine and metabolism — Coffee & Health

Case Study: What does a fatty liver have to do with hot flashes? — Liver Doctor

Effects of Liver Disease on Drug Metabolism — Merck Manual

The post 6 strange signs of liver trouble appeared first on Easy Health Options®.

In fact, in the U.S. alone, more than 2.8 million antibiotic-resistant infections occur every year, with new forms of resistance emerging at an accelerated pace.

You probably already know that the antibiotics used to fight bacterial infections can actually contribute to this resistance over time, especially when taken too frequently, when not finished as directed by a doctor, or when taken for conditions where antibiotics have no effect — viruses, for example.

But what you may not know is that other common medications are fueling the problem.

Two of the worst are likely in your medicine cabinet right now…

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The perfect conditions for resistant bacteria to thrive

Researchers from the University of South Australia have demonstrated that ibuprofen and acetaminophen not only drive antibiotic resistance when used individually, but also amplify it when used in combination.

In fact, their research showed that when taking these medications, along with the broad-spectrum antibiotic ciprofloxacin for E. coli (a common bacterium that causes gut and urinary tract infections), the drugs made the bacteria highly resistant to the antibiotic.

“When bacteria were exposed to ciprofloxacin alongside ibuprofen and acetaminophen, they developed more genetic mutations than with the antibiotic alone, helping them grow faster and become highly resistant. Worryingly, the bacteria were not only resistant to the antibiotic ciprofloxacin, but increased resistance was also observed to multiple other antibiotics from different classes,” observed lead researcher and associate professor, Rietie Venter.

According to scientists, taking Tylenol or ibuprofen actually activates the bacteria’s defenses, allowing them to expel the antibiotic and creating conditions that enable the bacteria to thrive.

Combat antibiotic resistance through wellness

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As the researchers point out, “Antibiotic resistance isn’t just about antibiotics anymore.”

And considering this is just one more antibiotic resistance threat in what seems to be an ever-growing list, it’s also one more reason why it’s vital to support your body’s natural immune response.

The key is to make sure that the response is balanced.

I say that because an immune response can be a double-edged sword. While an underactive response leaves the body open to illness, an overactive immune system cannot distinguish between the body’s own systems and invaders.

There are a few ways to help support your immune system so it’s up to the task…

Vitamin D3: A study published in the Frontiers of Immunology confirmed significant differences between the two types of vitamin D, with vitamin D2 having a questionable impact on human health. However, the study found that vitamin D3 could balance people’s immune systems by tamping down inflammatory response, and help strengthen defenses, even against viral infections.

Black seed or black seed oil: The black seeds of the Nigella sativa plant contain a compound called thymoquinone, considered to be an “immune system modulator,” meaning it promotes a balanced response.

Exercise: A 2005 study published in the journal Medicine and Science in Sports and Exercise revealed that walking briskly for 30 minutes increased the number of natural killer cells, white blood cells and other important immune cells circulating in the body.

Thymus gland support: This gland is a key part of our immune system. Unfortunately, the thymus tends to shrink with age, and by the time we reach the age of 65, it’s largely unable to produce new T cells. But you can find ways to support it here.

When you do get a sickness that requires antibiotics, consider taking fish oil supplements with them. Research led by Flinders University discovered that omega-3 fatty acids, like those found in fish oil, can break down the ability of superbugs to become resistant to antibiotics.

Sources:

Common painkillers like Advil and Tylenol supercharge antibiotic resistance – ScienceDaily

Antimicrobial Resistance Facts and Stats – CDC

The post Over-the-counter drugs that supercharge antibiotic resistance appeared first on Easy Health Options®.

However, more often than not, I feel I have to skip over my preferred side dish to avoid carbs, eat healthier and keep my blood sugar in the green zone.

But what if I told you that a new study is providing good news for potato lovers like me everywhere — revealing that there is a way to eat potatoes, without significantly impacting your diabetes risk.

And it’s even offering insight into just how often it’s okay to go all out and enjoy some French-fried goodness…

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Boiled, baked, mashed or fried, oh my!

Scientists reported in the BMJ that while past research had linked eating potatoes to an increased risk of blood sugar problems, no one had ever determined if how the potatoes were prepared made a difference to that risk.

So they set out to fill that gap in our nutrition knowledge…

To begin, they analyzed data collected over a 40-year period from 205,000 health professionals who participated in three extensive U.S. studies conducted between 1984 and 2021. These participants were free of diabetes, heart disease or cancer when it started, and completed detailed food questionnaires every four years.

After measuring the risk of type 2 diabetes based on the intake of different preparation methods of potatoes — boiled, baked, or mashed versus French fries — here’s what they found…

• Eating three weekly servings of total potatoes increased the risk of type 2 diabetes by 5%.
• However, eating French fries three times a week skyrockets that risk to 20%.

All in all, they say that choosing baked, boiled or mashed potatoes was not associated with a significantly increased risk. But you might think twice or thrice about having French fries three times a week.

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Wise choices keep your risk low

This means keeping potatoes on the menu — especially if your guilty pleasure is creamy mashed potatoes or a baked potato with a pat of butter and topped with chives — doesn’t present a significant threat.

It also appears that the risk of diabetes is most significantly impacted by French fries when consumed three times a week. That means you may still be able to indulge once a week without losing control of your blood sugar.

So what could you replace those other two servings of fries with to help keep your type 2 diabetes odds low?

The researchers found that substituting baked, boiled, or mashed potatoes with whole grains lowered diabetes risk by 4%. But replacing French fries with whole grains lowered it by 19%.

You know what else would make for a great substitution? Berries.

• Previous studies have shown that people who consume the most anthocyanin-rich foods, like berries, are least likely to experience chronic inflammation, a condition long associated with metabolic syndrome and blood sugar issues.
• Berries also contain flavones, a phenolic compound, shown to improve levels of a protein (adiponectin) which helps regulate several metabolic processes, including glucose levels.
• Some berries, such as the Amazonian Jaboticaba berry, can help lower postprandial glycemia (blood sugar levels after meals).
• Best of all, most berries are antioxidant powerhouses. That’s a big deal because antioxidants guard against the development of diabetes. They support overall glycemic control by improving insulin sensitivity and slowing carbohydrate digestion.
• Berries are also excellent appetite suppressants.

So, don’t be afraid of the potatoes, as long as you choose good substitutes to keep your French fry habit to one or fewer servings a week. And when you do eat fries, make them at home. This video from America’s Test Kitchen shows how to make them from scratch in an air fryer.

But, whatever you do, steer clear of rice. The researchers found that white rice, as a substitute for potatoes, increased type 2 diabetes risk.

Sources:

What scientists discovered about french fries and diabetes — ScienceDaily

The post What you need to know about French fries and diabetes appeared first on Easy Health Options®.

We spend half our lives dealing with the pain and hassle of a menstrual cycle, and just when that comes to an end — the celebration is cut short thanks to a whole new set of “gotchas.”

One of the worst, and sometimes most embarrassing, is bladder trouble.

You cough, sneeze, laugh or simply try to do something good for your body, like exercise, and your bladder betrays you faster than you can say “depends.”

Or you might be fine one second, but the next you have a sudden, intense urge to ‘go’ — followed by panic because a bathroom is nowhere in sight.

As many as 72% of us between the ages of 40 and 65 have these experiences — thanks to pelvic floor changes, overactive bladders or weak muscle control. We chalk it up to childbirth, aging and going through menopause.

But now, researchers in Finland say they’ve found one of the most surprising contributors to these problems — one that you could turn around with a few simple diet changes…

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The diet that leads to pelvic floor disorders

In researching the health and diet data of over 1,000 women between the ages of 47 and 55, the Finnish scientist found that pelvic floor disorders and poor nutrition go hand-in-hand.

As expected, they saw that rates of pelvic floor disorders increased as women reached menopause due to estrogen deprivation.

However, they found strong evidence that nutrition could have a significant effect on the mechanisms of pelvic floor disorders that lead to bladder leaks.

For example, higher consumption of highly processed ready-made foods and fast food increased the risk for experiencing stress incontinence (like when sneezing) and urge incontinence (that sudden urge to go NOW).

On the other hand, higher consumption of fruits and an overall higher-quality diet decreased the risk for stress incontinence.

Diet habits, like overeating and extreme dieting or alternating between the two behaviors, also seemed to exacerbate pelvic floor problems and carry a higher risk of bladder leaks.

Put simply, if you need help warding off or improving incontinence trouble in middle age, focus on eating a nutritious diet.

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The recipe for a lock-tight bladder

Diet as a tool to improve bladder function isn’t as far-fetched as it may seem…

Native Americans, for example, knew certain foods should be part of their daily diet, not just for nutrition, but as traditional medicine. One such food was pumpkin seed, revered for supporting bladder, kidney and digestive health.

They contain potassium, magnesium and zinc, which help calm and relax bladder muscles, reducing that desperate urgency to urinate. But what does the science say?

A 12-week study found that pumpkin seed oil extract significantly reduced overactive bladder symptoms. Other studies have shown it helps support prostate health and relieves BPH symptoms, like frequent nighttime urination.

In ancient China, healers used soybeans medicinally to support the kidneys and ease the afflictions of aging, such as hormonal changes.

Nowadays, we know how valuable soy is at supporting balanced hormones — and understand the roles of estrogen and testosterone for sustaining the strength of bladder muscles and the pelvic floor.

Soy contains phytoestrogens, plant-based compounds that have similar chemical structures to the hormone estrogen, which can also be found in flaxseeds and whole grains.

In a Korean study reported by the American Pharmacists Association, 120 women aged 35-70 years used a combo of pumpkin seed extract and soy, and reported a statistically significant improvement in daily urination, urgency and incontinence frequency compared with baseline. They also experienced fewer nighttime trips to the bathroom.

So if you need extra help taming your bladder, try to avoid the ultra-processed foods and snacks. Reach for pumpkin seed, flaxseed (great in yogurt) and whole grains. Your bladder will thank you.

Sources:

Disordered eating and certain foods linked to higher risk for urinary incontinence in middle-aged women – ScienceDaily

Prevalence Of Incontinence In Middle Age Women – National Association for Continence

The post How your diet can cause your bladder to leak appeared first on Easy Health Options®.

So, when I heard that a particular compound already known for supporting healthy blood vessels and blood pressure was making waves in anti-aging skincare — I had to tell you about it.

Pterostilbene is an antioxidant produced by plants to protect themselves against viruses, bacteria and fungi. It’s found in abundance in blueberries, and it’s a cousin to resveratrol.

You may already know about the anti-aging potential of resveratrol. It enhances skin elasticity by stimulating collagen production and protecting against oxidative damage.

But here’s why pterostilbene may have resveratrol beat…

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Significant breakthrough in just 28 days

One area where pterostilbene outperforms resveratrol is in “bioavailability” — a term that refers to the amount of a substance that enters the bloodstream after it’s introduced into the body and can have an active effect.

Resveratrol’s bioavailability is about one percent (though pairing it with grape seed extract can improve that significantly). But from the get-go, pterostilbene’s bioavailability is estimated to be around 80-95%!

When pterostilbene is consumed from foods or supplements, it’s absorbed through the stomach lining and cell membranes to reach the bloodstream. But what happens when it’s applied to our skin?

To find out, researchers in China had participants apply an emulsion containing it on one side of their face and a control cream on the other.

After just 28 days, the scientists had this to say: “Our results indicated that the pterostilbene emulsion remarkably improved skin elasticity, firmness, and reduced wrinkles, such as forehead, undereye, and Crow’s feet wrinkles.”

It also:

• Increased the thickness of the epidermis layer
• Enhanced collagen and elastic fibers
• And minimized skin pores

In fact, the improvements seen in the skin were so significant that the researchers say pterostilbene “may change the way we approach anti-aging skincare formulations.”

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From youthful skin to youthful blood vessels

If your goal is healthy, younger-looking skin, leveraging the power of blueberries to turn back the hands of time could be the key.

But that’s not the only benefit you can expect…

As I mentioned earlier, pterostilbene is also known for promoting healthy blood pressure. Here are just a few of the mechanisms of action supported by research:

Antioxidant activity. Oxidative stress interferes with the normal function of the endothelial cells that line artery walls. By inhibiting damage induced by oxidative stress, pterostilbene helps alleviate hypertension.

Anti-inflammatory activity. Pterostilbene can successfully reverse the elevation of pro-inflammatory cytokines. Not only does this help relieve inflammation of the endothelial lining of the arteries, but it also exerts anti-atherosclerotic activity. Atherosclerosis is a condition that can age you before you even know you have it.

And that’s the connection between skin aging and blood pressure — youthful arteries.

Blood vessels harden with age, poor habits and exposure to environmental toxins, oxidative stress and inflammation. That results in loss of elasticity and changes in blood pressure. And when blood vessels lose their firmness, the walls of your arteries become prone to injury.

Those same saboteurs and those same changes to the tissue that make up your skin contribute to visible signs of aging.

So, from the inside out, it makes sense to include pterostilbene in your anti-aging routine, not only to help maintain the youthfulness of your skin, but of your blood vessels as well!

Sources:

Natural Molecule Shows Remarkable Anti-Aging Results After Just 28 Days — SciTechDaily

Bioavailability of resveratrol — Annals of the New York Academy of Science

Effects of Pterostilbene on Cardiovascular Health and Disease — Current Issues in Molecular Biology

The post The breakthrough that reversed skin aging in 28 days appeared first on Easy Health Options®.

After all, who would voluntarily dunk themselves in cold water? A man named Wim Hof, for one. He’s known as the Iceman, and his method of cold exposure may sound crazy, but crazy like a fox.

Surprisingly, research has consistently shown that cold water immersion offers numerous health benefits, including reduced body fat, which can improve blood glucose levels. It also appears to mimic the effects of calorie restriction, which is associated with increased lifespan.

If that last part got your attention, you’ll be interested in what researchers learned when they took a dive into how cold water impacts aging at the cellular level.

Here’s what you need to know (plus, a way to grab these benefits that won’t make your teeth chatter)…

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Boosting cellular resilience and autophagic function

Research conducted at the University of Ottawa, which has expertise in cold-related studies, explored the effects of cold water acclimation on autophagic and apoptotic responses.

In simple terms, they sought to learn more about the effects of frigid temperature on cell health, cell recycling and programmed cell death, to support youthful health and vitality.

The researchers collected blood from participants who took a one-hour cold water plunge (57.2°F) each day for seven days.

The results?

“Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” says Professor Glen Kenny. “This enhancement allows cells to better manage stress and could have important implications for health and longevity.”

Additionally, those cold plunges led to a decrease in blood markers related to cellular damage.

Overall, the scientists suggest that cold exposure, which enhances autophagic activity, may not only prolong cellular longevity but also prevent the onset of various diseases and potentially slow down aging at a cellular level.

They even went so far as to call it “a tune-up for your body’s microscopic machinery!”

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Looking beyond cold to power longevity

As great as that sounds, there are probably not many of us willing to jump into a cold bath regularly in the hopes of grabbing those benefits.

What else can you do that’s also backed by research to promote extra years of healthier aging that could increase your odds of a longer lifespan?

Get active. In one study, people who were the most active had an incredible 73% lower risk of death than their least active counterparts. Walking counts, especially if you do it at a fast pace.

Supplement smart:

• Vitamin D was found to reduce biological aging by three years during a four-year study.
•  Pyrroloquinoline quinone (PQQ) tops the list of 10 micronutrients that turn the key on age reversal by supporting the cellular powerhouses known as mitochondria. One of those is also an old favorite…
• Omega-3 fatty acids, which support the structure and function of mitochondrial membranes.

Lastly, cultivate relationships. Many studies have shown that loneliness is associated with factors that can shorten lives, while having friendships cultivates good health and promotes longevity.

Cold water immersion may seem intimidating, but its potential benefits for cellular health and longevity are noteworthy. However, it’s certainly not for everyone.

Fortunately, a healthy, long life can also be achieved through regular exercise, a good diet, smart supplementation and nurturing relationships. By embracing this holistic approach, you can not only promote healthy aging but also tap into the potential for longevity.

Sources:

Cold plunges actually change your cells — ScienceDaily

The post Cold water immersion: Adapting your cells to live longer appeared first on Easy Health Options®.

In fact, at one point he threatened to start sleeping in the guest room if I didn’t wear warm socks to bed instead of warming my cold toes up on his legs.

Well, that was before I got my Hashimoto’s under control. But if you’re dealing with cold toes and you don’t have a thyroid problem, don’t ignore this distress call…

That’s because cold feet can be a sign of a serious circulation problem that may start in the small blood vessels — but can signal big trouble…

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Blood vessels and your feet

Since your circulatory system is responsible for head-to-toe blood flow — the blood vessels in your feet can often sound the first alarm of problems to come.

That’s because your heart works extra hard to pump blood through arteries that reach vital organs, like the brain.

But by the time your blood vessels reach your feet, they’ve branched in numerous directions, getting smaller and smaller in size much in the same twigs branch off of a tree.

And it’s these smaller vessels where trouble can quickly escalate…

Tiny little masses called microemboli, made up of blobs of cholesterol, can get stuck.

While these little clots, also known as emboli, pass easily through large vessels, they struggle to pass through as vessels become smaller— making it easy to cut off the blood supply to your toes.

Two signs you shouldn’t miss

When this happens, your feet are going to sound an alarm — and it won’t just be cold feet…

It’s feet that are so cold they’ll be painful and even change color, turning blue or purple.

Doctors call it blue toe syndrome.

It can be dangerous because when the tissues of your feet are starved of oxygen, it can lead to cell death, gangrene and even amputation of the toes and feet.

What’s worse is that the microemboli that cause blue toe syndrome can indicate a potentially serious problem in larger arteries that are upstream from these little guys.

Other signs that could indicate blue toe syndrome include:

• Foot pain
• Muscle pain in the legs
• Ulcers on the feet
• Nodules or lesions on the feet
• Bruising

Be sure to let your doctor know if any of these are occurring.

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Supporting head-to-toe blood flow

The little clots that clog small vessels are typically made up of cholesterol and fibrin. Often they have broken off from a plaque forming in a larger artery.

Fibrin is a protein the body uses under normal circumstances to keep a clot from spreading while tissue heals. When the clot is no longer needed it dissolves. But sometimes the process doesn’t go as expected, depending on the health of the arteries involved.

That’s where nattokinase, an enzyme from a fermented soybean dish called natto, is especially helpful…

Nattokinase was discovered over 40 years ago by a Japanese medical researcher named Hiroyuki Sumi, M.D., who demonstrated its ability to support blood flow. It works in much the same way as Pac-Man^®… going to work to thin the blood for smooth circulation.

You can find natto at your local Asian or Japanese market. But most Americans don’t like the texture, taste or smell. But that doesn’t have to be a deterrent…

The benefits of nattokinase have been researched in over 17 scientific studies — including human clinical trials — and supplements are an option. According to the University of Cincinnati, a single dose of Nattokinase at 100 mg was enough to show an enhancement in both thrombolysis while also assisting anti-coagulation profiles.

Since nattokinase does a great job of promoting normal circulation, if you’re taking blood thinners you should consult with your health care practitioner first.

What is blue toe syndrome — Medical News Today

Blue Toe Syndrome — DermaNet

An often overlooked body part could give you clues about your health – CNN

The post The weird warning your feet send about your blood vessels appeared first on Easy Health Options®.

From food to books and everything in between, you can learn a lot about your family, friends and even yourself by their answers.

It’s why just the other day, I asked myself that same question when it came to supplements. I take several, so if I could only choose one, the answer, for me, is really quite simple…

If I were stuck on a desert island, the supplement I could not do without would be an omega-3. Preferably krill oil (fish oil gives me fish burps), but I digress…

If you’re down to just one choice, you want the nutrient science has consistently demonstrated can fight all inflammatory and metabolic disorders.

Starting with…

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#1 – Inflammation

Doctors now consider inflammation to be “the root of disease.” The good news is that we already have omega-3s to yank out that root and preserve our health.

That’s because studies have shown that the unsaturated fatty acids in these omegas act to directly resolve inflammation. In addition to this direct action, they provide the additional bonus of competing with omega-6s (the kind found in refined oils) in your diet. This action inhibits the synthesis of pro-inflammatory prostaglandins and shifts the balance toward a more anti-inflammatory state.

#2 – Obesity

Obesity, while usually seen through the lens of weight alone, is actually an inflammatory condition that kicks off a multitude of other dangerous diseases. But omega-3s can once again come to the rescue with their potent anti- inflammatory and adipogenic effects that occur right inside the fat tissue itself.

It’s no wonder, then, that studies have found that even mice fed an obesogenic (obesity-inducing) diet benefit from reduced fat mass accumulation when taking omega-3s. To top it off, researchers also discovered that a higher proportion of omega-3s in red blood cell (RBC) membranes has been associated with a lowered fat mass index.

#3 – Heart Health

As with their effects on obesity, larger amounts of omega-3s in RBC membranes support heart health by reducing inflammatory markers and lowering triglycerides.

Numerous prospective and meta-analytic studies have concluded that supplementing with omega-3s in your daily diet substantially reduces the risk of cardiovascular disease by 15 to 25%.

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#4 – Blood Sugar

In addition to their anti-inflammatory properties, omega-3’s also have potent abilities in the fight against metabolic dysfunction, including blood sugar issues. In fact, research has revealed that these fatty acids improve insulin sensitivity by increasing adiponectin secretion, enhance glucose uptake through an increase in GLUT-4 content, and support pancreatic β-cell function, enhancing their insulin secretion capacities.

#5 – Liver Health

Fatty liver disease may also be no match for omega-3s. These fatty acids work to guard liver health by:

• Inhibiting the NF-κB pathway, leading to decreased transcription of pro-inflammatory cytokines and reduced liver inflammation
• Reducing neutrophil infiltration and enhancing the clearance of apoptotic cells to resolve liver inflammation
• Blocking NLRP3 inflammasome activation and the inflammation that comes with it and preventing the progression from simple steatosis (fat buildup) to steatohepatitis (with associated inflammation and liver damage)
• Inducing mitophagy of damaged liver mitochondria and reducing oxidative stress

A comprehensive cohort study even found that taking omega-3s regularly resulted in a 28% reduced risk of liver inflammatory disease, including alcoholic or non-alcoholic liver disease and liver failure.

#6 – Kidney Health

Chronic kidney disease (CKD) is another downstream effect of obesity-mediated inflammation. Luckily, supplementation with omega-3s has been shown to increase the production of pro-resolving mediators, like RvE1 and RvD5, that result in an improvement in inflammatory markers and renal function.

Omega-3s also help improve renal hemodynamics and significantly reduce proteinuria in patients with CKD.

#7 – Autoimmunity

• Inflammatory bowel diseases – Omega-3s have been shown to reduce colitis-associated disease severity, colonic mRNA expression of inflammatory cytokines and macrophage infiltration of the tissue.
• Psoriasis – In psoriatic skin, omega-3s work to reduce inflammatory cell infiltration and skin thickening, with improvements in redness, scaling and itching.
• Rheumatic diseases – Omega-3s also provide powerful joint support by inhibiting IL-1β, one of the most active cytokines that leads to cartilage destruction and loss of collagen.
• Multiple sclerosis – Because omega-3s can cross the blood–brain barrier, they have been shown to directly impair neuroinflammatory processes. Research also shows they may decrease the activity and production of matrix metalloproteinase-9, which is implicated in blood–brain barrier breakdown in MS, while upregulating the expression of brain-derived neurotrophic factor (BDNF) to enhance neuronal survival and synaptic plasticity.

Research has even shown that supplementation with omega-3 fatty acids alone can reduce autoimmune disease rate by 15%.

Putting omega-3s to work for your health

Clearly, whether you end up marooned on a desert island or just want to stay healthy and keep inflammatory and metabolic disease at bay, omega-3s are a must-have in your diet.

So, what’s the best way to ensure you’re getting enough?

One solution is to adopt the Mediterranean diet. Not only is this diet packed with polyphenol-rich fruits, vegetables, and olive oil, but it is also rich in seafood, providing you with those essential omega-3s.

However, if you’re not able to reach the recommended two to three servings of fatty fish weekly, go easy on yourself and reach for a safe, sustainably sourced omega-3 supplement.

Sources:

Beneficial Effects of Omega-3 Fatty Acids on Obesity and Related Metabolic and Chronic Inflammatory Diseases — MDPI

How do Omega-3 and Vitamin D Play a Role in Autoimmune Disease? — Omegaquant

The post The ONE nutrient to fight inflammatory and metabolic disorders appeared first on Easy Health Options®.

That little blue pill certainly seems to put a smile back on men’s faces as it brings life back to the bedroom.

But did you know it wasn’t actually developed for erectile dysfunction (ED)?

It was meant to treat high blood pressure, thanks to its ability to dilate blood vessels — wide open — to allow optimal blood flow.

And it was only after patients started taking the drug that reports of an interesting side effect began to circulate: It was helping an “organ” much further south. Now it’s going to their heads…

Believe me, the pharmaceutical companies will be dancing in the streets about this one too because they’ve found a connection to another problem people can buy their drugs to solve — avoiding Alzheimer’s.

What do ED and Alzheimer’s have in common?

Researchers at the University College London followed close to 270,000 men over a five-year timeframe, comparing the rates of Alzheimer’s between men taking prescriptions for ED to those without.

And after accounting for any other factors that could impact the results, they found the men taking the prescriptions were 18 percent less likely to develop Alzheimer’s. These results were strongest among men who were issued the most prescriptions over the study period. 

This means that the brains of men who used those little blue pills more often benefitted the most.

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The active ingredient both men and women need

So how did treating the men’s ED problems benefit a condition of the brain? It had to be the head-to-toe blood flow.

The little blue pill works by increasing a molecule known as nitric oxide (NO) in the lining of the blood vessels. This causes the blood vessels to widen, increasing blood flow and boosting oxygen to all the body’s organs and tissues — including the brain.

And fortunately, NO does not discriminate…

Both men and women naturally produce NO in their bodies as part of the process of normal, healthy circulation!

But sometimes we need a little help because…

• We don’t eat enough of the foods that help our bodies produce NO, like a handful of specific vegetables. You may also eat less red meat and dairy — at your doctor’s urging — which are great sources of an amino acid required for NO production.
• With age, the body’s healthy balance gets off-kilter. We often come up short on nutrients that support artery health and blood pressure. At the same time, we can experience an age-associated increase in fibrin — the protein used to form blood clots. It’s easy to see why too much would be a problem.

These problems may seem like a big deal, but you can work around all of them…

Let’s start with NO: Even if you’re not a veggie fan, you should focus on at least two: spinach and beets. When eating these foods, your body creates NO from them via the nitrate–nitrite–nitric oxide pathway.

But if that voice in your head is saying, “Virginia, I just can’t do that,” then no worries…

L-Arginine is the amino acid in red meat and dairy required for NO production. Now I’m not going to advise more red meat. But L-Arginine is readily available in supplement form.

Next, let’s talk about two ways nattokinase can help. First, it’s an enzyme that received scientific acclaim when discovered in a Japanese superfood called natto — for dissolving fibrin, the protein that makes blood clot.

And natto just happens to be the highest food source of vitamin K2 as MK-7, a very important nutrient for vascular health. Just one tablespoon is enough, but if you don’t like vegetables, you probably won’t like it (slimy fermented soybeans). Again, look for supplements.

It works for me. But you know when given half the chance, I’m going to take the natural route while possible to keep my blood pressure in the normal range and promote healthy circulation — from my brain to my toes (and everywhere in between).

Sources:

Erectile dysfunction drugs may be linked to reduced risk of Alzheimer’s disease – EurekAlert!

The post Why this ‘male medication’ could make Alzheimer’s less likely appeared first on Easy Health Options®.

But the signs of mental exhaustion can be harder to recognize — even though they impact an awful lot of us.

Because of this, we don’t always know when to stop to try to recover. Instead, we often push past the point of no return, leading to burnout.

So how can you know that your brain is throwing up red flags, begging you to take a step back and get some much-needed time and outside support?

Here are the top 10 mental exhaustion warning signs you should heed…

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#1 – Anger or impatience

When your brain is drained, your mood can suffer. You might wonder why you feel so short-tempered. But mental exhaustion makes it harder to control your emotions.

So, if you snap at others because you’re easily irritated by small things that would usually not bother you, you could be well on the way to mental exhaustion.

#2 – Inability to get your work done

Mental exhaustion can make even small tasks feel insurmountable.

You may be unable to concentrate long enough to complete projects or get distracted. Or you could even lack the motivation to get things off the ground in the first place.

If that sounds familiar, check off this sign that you’re mentally overwhelmed.

#3 – Zoning out

Pushing the limits of mental fatigue can make your mind wander and even lead to drowsiness.

While this can cause problems at work and in your daily life at home, it can become dangerous when you need to pay attention and react quickly, such as when driving, operating machinery or caring for children.

Don’t ignore this mental exhaustion warning sign for your safety and that of others.

#4 – Lack of sleep

While it might seem like you would sleep better when your brain is overworked, it’s not so simple.

Research has shown that the reverse is true, with increased mental exhaustion leading to insomnia. Even worse, this can cause a negative feedback loop, with lack of sleep worsening mental exhaustion.

Don’t let this sign of mental exhaustion take over.

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#5 – Depression

You can feel numb or hopeless when you’ve pushed your brain past its limits. You might even feel like you’re moving in slow motion because you lack the energy to get through your daily tasks.

If any of these problems or low moods last for more than two weeks, it could be a signal that your depression is more serious and that it’s time to talk to your doctor.

#6 – Increased worrying

If you’ve been feeling increased levels of worry, it could be a sign you’re mentally exhausted.

That happens when your sympathetic nervous system, which kicks off your ‘fight or flight’ response, is triggered by mental exhaustion. Fight or flight is meant to be temporary.

But when cortisol, the stress hormone that kickstarts it, stays elevated, it suppresses serotonin (a key feel-good hormone). This imbalance creates a cycle of stress, worry and depression.

#7 – Difficulty exercising

Everything feels harder when your brain is at a breaking point, especially exercise. Many researchers believe this is because mental exhaustion decreases your tolerance for exercise.

This can make it feel like your regular exercise routine is more difficult than usual and requires more effort. That can cause you to give up on something actually good for relieving mental stress.

#8 – Changes in healthy habits

Mental fatigue can leave you grasping at straws to feel better. You could snack more often or choose unhealthy options like sugary, fatty or salty foods to “feel better.”

On the other hand, some people suffering from mental exhaustion may not have an appetite at all. Either of these changes could lead to corresponding changes on your bathroom scale.

Additionally, mental exhaustion can cause some people to turn to unhealthy habits like alcohol and drugs to manage their stress.

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#9 – Making mistakes

Because mental exhaustion can decrease focus and increase distraction, you can make more mistakes than usual. It also makes it much harder for you to catch and fix your mistakes.

#10 – Higher pain levels

Finally, one of the biggest flashing warning signs that you are mentally exhausted is experiencing pain more acutely.

This can include everything from headaches and fibromyalgia symptoms to back pain, sore muscles and even stomach and GI concerns. If your pain levels go up, your brain could be begging for a mental health break.

Turn mental exhaustion around

Taking a temporary break from stressors is a good step toward relief from mental exhaustion. But if you’ve dealt with these signs for a long time, you may have developed adrenal fatigue.

Years of constant excess cortisol production sets off an autoimmune inflammatory response in your entire body, affecting the adrenal-hypothalamus-pituitary feedback loop.

When I experienced mental exhaustion and adrenal fatigue in my early adulthood, I was led by an integrative doctor to adaptogenic herbs. As their name implies, they help our bodies adapt to changes, like those brought about by stress, worry and depression. I’ve found relief using a formulation that includes:

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

Take mental exhaustion as seriously as you do physical exhaustion. The effects on your health and quality of life can be just as potent.

Sources:

Signs You’re Mentally Exhausted – WebMD

The post 10 warning signs you’re mentally exhausted appeared first on Easy Health Options®.

The latter describes the traditional Japanese superfood, natto.

It contains an enzyme known as nattokinase, which has proven to be a natural wonder for healthy head-to-toe circulation.

But have you heard it can be a panacea for your sinus problems as well?

What is natto and nattokinase?

Natto is a traditional Japanese food made from fermented soybeans. It’s been a staple for thousands of years, known not only for its unique taste, smell and cheese-like flavor — but most importantly for the health benefits attributed to it.

In fact, studies have linked higher natto consumption with a lower risk of heart problems and normal circulation. And it’s very likely one of the reasons the Japanese peoples enjoy long, healthy lifespans.

Those health benefits are due to a natural enzyme, known as nattokinase, that’s produced during natto’s fermentation…

Nattokinase for sinus relief

While natto is packed with vitamins (it’s the food highest in vitamin K2!), minerals and protein — nattokinase is the component we’re interested in when it comes to getting ready for allergy season, especially if you’re prone to sinus problems.

In fact, if you’re hit hard year after year with painful sinus problems, like chronic sinusitis, hold on to your hat…

Researchers from Fukai University in Japan were able to demonstrate that the benefits of nattokinase aren’t limited to the cardiovascular system.

Believe it or not, fibrin (the enzyme that can lead to blood clotting) is a feature of numerous other health conditions — including sinus issues. And surprisingly, nasal polyps are actually made up of fibrin.

Researchers found that when they incubated nasal polyps in nattokinase, the polyps began to dissolve!

If that weren’t enough, when the researchers tested the effects of nattokinase on the nasal discharge of patients with chronic sinus problems — that mucus that stops up your sinus passageways and causes intense pressure and pain and can lead to infection — they found that the enzyme significantly reduced its viscosity.

In other words, nattokinase works to support sinus health in two ways:

• First, the enzyme works to shrink the nasal polyps which can lock mucus in your sinus cavities, setting you up for an infection.
• And nattokinase thins mucus, allowing your sinuses to drain.

Because research on the enzyme has been so promising teams are now delving into how it could be used to improve symptoms of other respiratory problems, like bronchitis and even COPD.

How to use nattokinase for better sinus health

There are two ways you can get the nattokinase you need to enjoy better sinus health as allergy season gets underway.

First, you can eat natto itself, which can usually be found at your local Asian or Japanese market.

While the most traditional Japanese way of serving natto is simply on a bowl of rice, many also like to consume it in hot miso soup. However, you’ll want to avoid excessively high temperatures, which could destroy the nattokinase enzyme you’re looking for.

Of course, hands-down the easiest way to ensure you’re getting appropriate levels of nattokinase (especially if you’re not a fan of natto’s taste), is to take a supplement.

Since nattokinase does a great job of promoting normal circulation, if you’re taking blood thinners you should consult with your health care practitioner first. But if you’re not and want to breathe a lot easier throughout the year — give it a go!

Sources:

Health Benefits of Nattokinase – WebMD

Nattokinase, profibrinolytic enzyme, effectively shrinks the nasal polyp tissue and decreases viscosity of mucus – NIH

The post The superfood enzyme that ‘dissolves’ sinus pain and pressure appeared first on Easy Health Options®.

And all of those toxins are showing up in our bodies — where there’s no telling what kinds of horrors they can wreak on our health.

We recently reported on two pesticides that have the power to destroy the action of the sleep hormone melatonin, leaving you at risk for insomnia as well as metabolic disease, diabetes and even cancer.

And now, another study is reporting concerning news…

Researchers at the University of California San Francisco have detected a whopping 109 chemicals in the bodies of pregnant women — 55 of which have never been reported in people before — plus 42 “mystery chemicals” whose sources and uses are a complete unknown.

Plasticizers, cosmetics, flame retardants and more

Led by a former EPA scientist, the study analyzed the blood of pregnant women, as well as their newborn children.

And not only were the mothers’ bodies flowing with the chemicals, so were the bodies of their babies, suggesting the chemicals were able to travel from the mother’s placenta to leach into the child’s blood.

“It is alarming that we keep seeing certain chemicals travel from pregnant women to their children, which means these chemicals can be with us for generations,” said Tracey J. Woodruff, PhD, a professor of obstetrics, gynecology and reproductive sciences at UCSF.

So where are all these man-made chemicals coming from?

Using mass spectrometry, the team was able to identify most of them, in addition to their uses.

According to the team, they found that:

• 40 are used as plasticizers – These are chemicals that go into things like packaging and paper plates.
• 28 are found in cosmetics – The makeup you put on when you wake up can fill your body with chemicals.
• 25 come from consumer products – This can make up a wide range of the things you use every day from a spatula to candles.
• 29 as pharmaceuticals – Chemicals and drug manufacturing go hand-in-hand.
• 23 as pesticides – These are the toxins they spray on food – many of which are banned in other countries, but still contaminate the U.S. food supply.
• 3 as flame retardants – From mattresses to clothing, flame retardants are located in many items you probably have sitting in your house right now.
• 7 from PFAS compounds – PFAS are used in carpeting, upholstery, non-stick cookware and even waterproof fabrics.

The researchers say there may be other uses for all of these chemicals.

Lack of oversight

And those so-called “mystery chemicals”?

Well, the researchers say they can’t identify them or their use because manufacturers don’t always make their chemical libraries available.

An example of this is the latest PFAS compounds they’re using, which are supposed to be safer and less toxic than the old ones. But who knows, since some manufacturers have chosen to block access to their chemical standards.

“It’s very concerning that we are unable to identify the uses or sources of so many of these chemicals,” Woodruff said. “EPA must do a better job of requiring the chemical industry to standardize its reporting of chemical compounds and uses. And they need to use their authority to ensure that we have adequate information to evaluate potential health harms and remove chemicals from the market that pose a risk.”

Reduce your toxic burden

So how do you avoid becoming a walking pool of chemicals?

Well, you might not be able to give all man-made chemicals a miss, but you can reduce your toxic burdens with these tips:

1. Eat organic – Avoid conventional foods and the pesticides they’re coated in and choose only organic fruits and veggies. Follow the guidance of the Environmental Working Group.
2. Use less plastic – Whether it’s plastic bowls, plastic wrap or Ziploc baggies, anything that’s made of plastic is made of chemicals.
3. Throw out non-stick cookware – Instead of non-stick, choose stainless steel or ceramic cookware to avoid those PFAS.
4. Reduce medication usage – Whenever possible, go natural for your health rather than taking prescription or over-the-counter medications that could increase your toxic burden.
5. Choose chemical-free furniture and mattresses – When shopping for new household items, look for ones without chemicals and flame retardants.
6. Pick natural personal care products – Whether it’s deodorant, makeup, or hair care products, look for natural, plant-based options without the chemicals and toxins.

Another very important factor in decreasing the toxic load in your body is the health of your liver. Your hardworking liver is your body’s main detox organ, responsible for filtering your blood and helping to show the “trash” the way out. There are simple things you can do to support it

Toxins are everywhere, but that doesn’t mean we have to accept them in our lives and homes, much less in our bodies. Start reducing your toxic burden today to lower the levels of chemicals in your blood in the future.

Sources:

UCSF study finds evidence of 55 new chemicals in people — EurekAlert!

UCSF Study Find Evidence of 55 Chemicals Never Before Reported in People — University of California San Francisco

The post Scientists find 109 chemicals never reported in people before appeared first on Easy Health Options®.

But for men, changes in the prostate gland can have them feeling the pressure, urgency and need to empty the old bladder numerous times a day — not to mention the frequent nighttime trips to the toilet.

The good news is that understanding these age-related prostate issues can help men find relief…

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A ‘growing’ problem

The prostate gland is located at the base of the bladder and is usually about the size of a walnut (about 4.8 grams in weight).

However, for reasons doctors still don’t understand, when men hit their 30s, the gland hits a second growth spurt. By the time a man is in his 70s, the gland is a whopping 40 grams on average — nearly 10 times its normal weight.

This growth puts pressure on the urethra, the tube that carries urine from the bladder through the penis and out of the body, which is why many men experience urinary changes as they age.

Other issues can spur the growth of the prostate, worsening urinary symptoms. These include inflammation, which is also known as benign prostatitis and benign prostatic hyperplasia (BPH), also known as enlarged prostate, which is a blockage of the tubes due to non-cancerous enlargement of the prostate.

Bathroom and bedroom problems linked to a growing prostate

Numerous urinary symptoms can result from an enlarged prostate that are not only troubling but negatively impact a man’s quality of life, including:

• Trouble beginning to urinate
• Lack of force in urination (making it difficult to direct the urine stream)
• Dribbling after urination
• Feeling like you haven’t fully emptied your bladder
• Needing to urinate frequently (both during the day and at night)
• Urinary urgency (this can include urgency so sudden you can’t make it to the toilet in time)
• Feeling like you have to go soon after urinating

Next, two things happen that a man hopes he’ll never experience…

First, most men can reach this point without experiencing a bladder infection. But an enlarged prostate makes it difficult to empty the bladder fully. And when urine collects and stews, it’s ripe for bacteria and infection.

Secondly, prostatitis or BPH can put the brakes on a man’s sex life. Indirectly, these conditions lead to ED because they reduce both sex drive and satisfaction and create problems with ejaculation.

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Supporting prostate health

Luckily, an enlarged prostate gland doesn’t always cause urinary problems. And even if you have troublesome urinary symptoms, they’re rarely a sign of something serious. Of course, you should always let your doctor know about any problems you experience or changes, just to be sure.

But there’s no reason a man should silently suffer and stop doing the things he enjoys for fear of a bladder leak.

Over time, several natural remedies for prostate and urinary support have proven their worth and are available as individual supplements and in special formulations. Those always at the top of the list include:

1. Saw Palmetto appears to reduce levels of dihydrotestosterone (DHT), a hormone which, at elevated levels, causes the prostate to become enlarged.
2. Beta-Sitosterol. Studies show that beta-sitosterol can help improve urinary flow rates, reducing the amount of urine left in the bladder after urination and improving overall quality of life.
3. Lycopene is a prostate-reducing compound found in tomatoes and is considered the “ultimate male antioxidant” to help combat free radicals that can cause cell damage.
4. Selenium is an essential mineral for encouraging the natural death of old, damaged cells.
5. Red Clover Extract. Isoflavones from red clover may inhibit smooth muscle contractions in the prostate, which could be beneficial in BPH treatment and help relieve unwanted prostate symptoms.
6. Pygeum Bark Extract. Although pygeum has been studied for a variety of ailments, it has demonstrated the most promise for the management of an enlarged prostate, including calming the frequent urge to go.
7. Pumpkin Seed. Double-blind scientific studies have shown that pumpkin seed extract helps urinary flow, voiding time, and reduces leftover urine volume in men with prostate concerns.
8. Nettle Leaf Extract. Several studies have found stinging nettle root to be effective at promoting normal prostate size and relieving the urinary symptoms associated with an enlarged and aging prostate.
9. Zinc. The prostate gland contains a high concentration of this mineral, and nature didn’t put it there for nothing. It has an impact on testosterone levels, which are important to maintain as you age.
10. D-mannose can prevent certain bacteria from sticking to the walls of the urinary tract. It’s been shown to be more effective than antibiotics at getting rid of recurrent urinary tract infections.

Sources:

Prostate gland and urinary problems – Better Health Channel

Walnut Weights & Calories (Including Calculator & Charts) – Weight School

The post How to handle that ‘growing’ prostate problem appeared first on Easy Health Options®.

I take daily steps to keep my numbers where they should be — and one of those is exercise.

I’ve read the research, and there’s no doubt that 30 minutes of aerobic exercise a day can lower blood pressure.

But what if there was a way to condense exercise to just five minutes and still leverage its blood pressure-lowering benefits?

Here’s how we can…

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Up the effort for lower blood pressure

After analyzing the health data and activity levels of over 14,700 volunteers across five countries to see how different levels of activity impact blood pressure, researchers have some encouraging news…

Doing as little as five extra minutes of exercise daily was associated with measurably lower blood pressure readings.

FIVE minutes… but there’s just one little catch…

To make a short, 5-minute  burst of exercise work for blood pressure management, it must include higher-intensity movement that increases the demand on your heart and muscles.

In other words, you can’t take a slow and easy walk if you want to make it count. You need to ramp up your effort with activities like uphill walking, stair climbing, running, and cycling that require you to work harder. Just for five minutes.

But if you can go at it longer, even better…

They found that replacing sedentary behavior with 20-27 minutes of exercise per day could reduce the risk for serious heart problems by up to 28%. 

“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. What’s unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines,” said study first author Dr. Jo Blodgett.

Pressure-free blood pressure support

I’m also a fan of nutritional ingredients that have a powerful effect on blood pressure. I feel like I need the extra assurance, and other people may have their own reasons for reaching for them.

My cousin, who, of course, shares the same concerning family history, has physical constraints that make strenuous exercise difficult, even for only five minutes.

These are the ingredients we reach for…

• Vitamin K2 – MK-7 is a form of K2 that acts like a shuttle service, directing calcium to the places in your body where it’s most helpful, like your bones and teeth, and away from arteries where it can negatively impact cardiovascular health. This vitamin supports healthy arteries and promotes normal blood pressure levels.
• Grape Seed Extract (GSE) – Rich in polyphenols, GSE helps upregulate nitric oxide production (NO). NO is a messenger molecule naturally present in the inner lining of blood vessels. It’s a natural vasodilator, promoting healthy blood flow and circulation, but less is present with age (women lose it during menopause).
• Pterostilbene – Found in blueberries, this potent antioxidant helps block the creation of Angiotensin II — an enzyme that stiffens the walls of blood vessels.
• Green tea extract – The phytochemicals in green tea reduce oxidative stress and support cardiovascular health. Randomized controlled trials have demonstrated green tea extract’s ability to support healthy systolic blood pressure.

Lowering your blood pressure shouldn’t cause more pressure. Take advantage of a short and powerful blast of exercise every day, and nutrition that helps.

Sources:

Five minutes of exercise a day could lower blood pressure — EurekAlert!

Just 28% Of Americans Are Exercising Enough, CDC Says—And It’s Even Lower In Some Regions — Forbes

The post Got 5 minutes? Lower your blood pressure appeared first on Easy Health Options®.

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

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

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

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

Getting ahead of uncomfortable situations and IBD flares

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

The devices certainly proved their value far beyond counting steps!

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

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

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

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

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Improvements for the long haul

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

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

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

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

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

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Exercise renders Pro-inflammatory molecules powerless

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

Here’s how they proved it…

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

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

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

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

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

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

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

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More tips on how to reduce inflammation

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

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

Omega-3s

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

Vitamin D

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

Black cumin seed oil

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

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

Turmeric

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

Ginger

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

Sources:

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

Exercising muscle combats chronic inflammation on its own — ScienceDaily

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

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

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

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

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

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

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

However, your gut health is not just a matter of occasional discomfort. It plays a crucial role in your overall health — from regulating your mood to boosting your immunity and even controlling your blood pressure.

But unless you’ve recently been scoped or had a colonoscopy, figuring out why you strain to go #2, or maybe go too often, can be a guessing game.

Not anymore…

There’s a straightforward way to test a significant marker of gut health at home. And it’s easier than you might think. But don’t say I didn’t warn you…

Transit time: A window into your gut health

Gut problems are often first revealed by changes to your transit time. That term refers to how long it takes for food to be digested and pass through your intestines to be voided.

While transit time varies (from 12 to 73 hours), the average is 23 to 24 hours. In a healthy, balanced gut, that’s helped along by bacteria that produce metabolites from the food you eat to help your intestines move things along.

Without that balance, gut motility can swing from too fast to too slow — and both can cause trouble…

#1 – Long transit time

Long transit time is a way for your body to tell you that the bacteria in your large intestine aren’t getting enough fiber — or the right kind. When this happens, they switch to devouring protein, which can leave you gassy and inflamed.

When this goes on too long, slow gut transit can lead to abdominal pain, nausea and bloating from partially digested food that’s overstayed its time in the small intestine. A clue this is going on inside is spending too much time on the toilet and suffering from constipation.

#2 – Fast gut transit

You may suffer from loose stools when food moves too quickly through the gut. But worse is the big picture — that digested food is traveling out of your body too fast. That can lead to diarrhea, malabsorption of nutrients, dehydration, abdominal discomfort, and further gut microbiome disruption.

Some things that can cause fast transit are an overactive thyroid, gastrointestinal disorders, stress or poor diet.

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Take the sweet corn test

So, how can you know if your transit time is the reason for your toilet troubles?

Well, you’ll have to bear with me because this is where it gets kind of corny…

You can test your transit time by taking the sweet corn test.

Just eat sweet corn — and then watch for it to show up next time you go #2.

Start by avoiding sweet corn for 7-10 days. Then, note the day and time you eat a small serving. After that, keep an eye on your stool. Your body can’t digest the corn’s outer shell, so it should be easily visible.

If it takes 12 hours or less to pass the corn, your transit time is too fast. If this finding is consistent, you may want to see your doctor to rule out any health issues.

On the other hand, if your gut transit time takes 48 hours or more, it’s considered slow.

The good news is, if you’re not experiencing other GI symptoms, like bloating, severe abdominal pain, lack of appetite or nausea, you can take steps to improve your transit time…

Moving, moving, moving — No more raw hide

One of the first steps should be checking your water intake. If you’re not drinking enough, stool gets dry, and waste won’t move smoothly and easily.

Next, eat more fruits and vegetables, and a variety of them to ensure you take in both soluble and insoluble fiber so your waste is formed but soft. The two types of fiber will also support your gut’s microbiome.

For many people, these two steps may be enough. But if you still aren’t experiencing normal transit time or predictable bowel movements, these supplements can help you go #2…

• Magnesium — Attracts water into your stool, stimulates bowel contractions and relaxes the anal muscles.
• Potassium — Helps keep stool hydrated for comfortable elimination.
• Slippery Elm® — Coats the colon’s inner lining and eases swelling and discomfort associated with hemorrhoids.
• Dandelion — Helps stimulate bile production, the fluid that breaks down fats during digestion.
• Collinsonia canadensis extract — Reduces tension and uncomfortable swelling in the small anal opening.
• Fennel — Stimulates the secretion of digestive enzymes, which helps break down food and form healthy stools.
• Senna Leaf — An FDA-approved, over-the-counter, nonprescription natural laxative.
• Inulin — A prebiotic to support healthy microbiome balance and promote a comfortable, passable stool consistency.
• Ancient Aloe — Lubricates the colon’s lining and stimulates colon muscles for smooth transit without uncomfortable cramping.

Sources:

How Well Is Your Gut Working? There’s a Grossly Simple Way to Check. – Science Alert

The post Eat this food to see why you can’t go #2 appeared first on Easy Health Options®.

In fact, studies have shown that doing something as simple as eating an optimal diet (one with more legumes, whole grains and nuts and less red and processed meat) can add six to seven years to your life.

And if you think that’s amazing, hold onto your hat…

While we’ve always known that exercise can boost longevity, new research has shown that its benefits are twice as strong as previous estimates and staying active could extend your life by as much as 11 years.

Here are the details…

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Physical activity lowers death risk, lengthens life

Previous studies have traditionally relied on survey responses to estimate exercise’s longevity benefits. However, this latest research from Griffith University went a step further, asking participants to wear an accelerometer to more accurately measure daily activity levels.

And the results revealed that when it comes to staying active, the benefits can really stack up.

The researchers found that people who were most active had an incredible 73 percent lower risk of death than their least active counterparts. 

For those in the least active quartile, a single one-hour walk meant around six additional hours of life.  But, according to lead researcher Professor Lennert Veerman it’s the least-active cohort that had the greatest potential for health gains.  

“If you’re already very active or in that top quartile, an extra hour’s walk may not make much difference as you’ve, in a sense, already ‘maxed out’ your benefit,” he said.   

“If the least active quartile of the population over age 40 were to increase their activity level to that of the most active quartile, however, they might live, on average, about 11 years longer.”

How much exercise would you need to ramp up to?

“It can be any type of exercise but would roughly be the equivalent of just under three hours of walking per day.

 “If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful.”

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A few hours of walking

Most people don’t realize that all the walking you do in a day counts toward your total. That includes moving about your house a bit, doing housework or going up and down the stairs.

But to be honest, 3 hours of walking is a lot. That equates, depending on walking pace, to between 18,000 and 30,000 steps.

And, realistically, most of us have a hard enough time meeting the recommended 10,000 steps a day. So, I have a little secret I rely on to give my longevity efforts a little boost.

I supplement with pyrroloquinoline quinone — or PQQ for short — and CoQ10 daily. These nutrients have a lot of research behind them…

PQQ supports mitochondrial health — the tiny “power plants” in your cells that produce energy. CoQ10 is a powerful antioxidant so it reduces oxidative stress which is a major cause of degeneration. And it also supports mitochondrial function.

The declining function of mitochondria with age, along with increased oxidative stress and damage to their DNA, is strongly linked to the aging process. That’s why some researchers suggest that maintaining healthy mitochondria could contribute to a longer lifespan.

At least that’s my story and I’m sticking to it, while I also try to get a few extra steps in…

Simple secret to living a longer life – EurekAlert!

The post Walk this way to add 11 extra years to your life appeared first on Easy Health Options®.

In fact, studies have linked green tea to improving everything from blood pressure to eyesight. Green tea supports gut health and may even enhance weight loss.

And because a single cup of green tea is chock full of caffeine and antioxidants known as catechins, as well as vitamins with proven neuroprotective effects, time after time, scientists have set out to see whether or not green tea may also be the holy grail of cognitive health….

However, it’s been a connection that’s been difficult to unravel.

So is green tea the answer to brain and memory support and avoiding the conditions that can rob it all?

Here’s why that’s a hard question to answer…

On the plus side: fewer white matter lesions

Recent research, published in the journal Nature, investigated the association between green tea consumption and cerebral white matter lesions and hippocampal and total brain volumes among almost 9,000 older adults.

MRI results determined that people who drank more green tea were significantly less likely to suffer from white matter lesions.

These lesions are thought to result from small-vessel disease and are considered to be a risk factor for dementia.

Drinking green tea is the way to go then, right?

Not so fast…

The negative: reduced grey matter volume

While the Nature study showed that green tea can have a positive effect on the brain, a different study says it could be risky…

And, because the number of study participants was far larger (the scientists examined the data from over 500,000 people), these results could be even more significant.

The results of this study found an extra cup of tea consumed per day was significantly associated with the risk of Alzheimer’s disease. The scientists determined that the number of cups of tea consumed daily was inversely related to gray matter volume and right hippocampal volume.

This is important since gray matter volume reduction is a hallmark of Alzheimer’s, indicating neuron loss and subsequent cognitive decline.

Decreased brain volume of gray matter in the right hippocampus is known to lead to declines in language and memory functions.

Cognitive support without the guesswork

When it comes to drinking green tea for brain health, on the one hand, it seems great — but on the other, not so great.

That’s why to support my brain, I feed it phosphatidylserine (PS for short) — one of the most tested nootropics for brain and memory support.

In one multi-university study, subjects who took PS showed improvement in cognition, including reasoning, learning, memory, and recalling numbers, names and faces.

Another study performed in Italy found that phosphatidylserine helped support the ability to remember.

Lastly, a third study at a world-famous memory clinic found that PS works to support comprehension and attention.

When you realize PS is a key building block of the brain, found in high concentrations in brain cells called neurons, it’s no wonder.

I still enjoy my green tea in moderation. But I’m a lot more confident about what PS is doing for my brain.

Sources:

Green tea consumption and cerebral white matter lesions in community-dwelling older adults without dementia – Nature

Extra cup of tea intake associated with increased risk of Alzheimer’s disease: Genetic insights from Mendelian randomization – Frontiers

Green tea extracts may turn superfood’s benefits harmful – Easy Health Options

The post Is green tea the holy grail for brain health? appeared first on Easy Health Options®.

Those well-intentioned resolutions can actually create stress and feelings of failure when we don’t live up to our own expectations. And a lot of experts agree, that’s just more stress no one needs.

But, here’s the thing. We can’t help but reflect on the transition from the old year to the new one without thinking about what we might like to be different about our lives.

For most of us, that’s simply to feel better… have a little more energy, feel calmer, happier and mentally sharper… and feel positive about how we’re aging.

Ultimately that starts with getting back to the basics of good self-care. So toss the resolutions and try three simple habits that take little effort but payout big-time…

#1 – Boost your morning hydration

If there’s one health hack you should do every morning, it’s to drink a glass of water as soon as you wake up.

In fact, one study found that in participants who had not consumed water for 12 hours overnight:

• Drinking about 7 ounces of water upon waking — just one glass — not only helped them recover from nightly dehydration and reduce thirst but also reduced anger and fatigue and improved mood.
• Even better, drinking two glasses boosted working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation warns that dehydration can thicken blood and impact circulation, and also recommends getting in the habit of drinking a glass of water first thing in the morning!

#2 – Take a walk once a day

A daily walk is a simple healthy habit just about anyone can start. Walk a little or walk a lot.

And when you pick up the pace, the benefits ramp up for your telomeres — the little caps at the ends of your DNA. Short telomeres are synonymous with aging and frailty, so you want to keep yours long for as long as you can — and walking briskly seems to do the trick.

Research using the genetic data of more than 400,000 U.K. adults found that a faster walking pace was associated with longer telomeres — regardless of the amount of physical activity — and could translate to the equivalent of turning your biological age back 16 years!

#3 – Prioritize sleep

A mind-body health practitioner, whose advice I’ve always respected, said to me a long time ago about sleep, “Do not look at it as a privilege or a treat; it is an essential piece of the wellness puzzle.”

He also said getting eight hours a night can do more to ward off risk of heart disease, stroke, anxiety, obesity and reduce pain, than diet and exercise alone. But a lot of adults struggle with getting a good night’s sleep.

If stress happens to be part of the mix — as it often is — adrenal fatigue is often the cause of sleepless nights. But unless your doctor practices functional medicine, you’ll never know.

You might get a prescription for sleeping pills, but it won’t be long before other health problems begin to snowball…

Less stress, better days ahead

The adrenal glands sit atop your kidneys and produce hormones necessary for moderating your stress response — also known as your “flight-or-fight” response. When we’re under a constant level of stress, the stress hormone cortisol fires almost constantly, and the adrenal glands can’t keep balance.

The result? Disrupted sleep, to start. But if not corrected, weight problems, mood swings, loss of energy, cognitive trouble and more can follow.

I refused to lose my health and vitality to stress and turned to “adaptogens” for help. Adaptogens are nutritional herbs known for their special ability to help your body manage stress and restore balance, including Boswellia, Holy Basil, Ashwagandha, Rhodiola and L-Theanine.

Along with mindfulness practices, stress has much less of a hold on me. Unlike resolutions that only add to your stress levels, take concrete steps to support your health this year and beyond.

The post Why New Year’s resolutions can backfire appeared first on Easy Health Options®.

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

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

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

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

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

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The good, the bad and the ugly poop schedule

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

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

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

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

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

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Getting your poop schedule on track

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

People who eat more fruits and vegetables!

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

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

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

Sources:

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

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

It’s a time of celebrations and social gatherings, time with friends and family, and, of course, enjoying good food and, yes, good drink.

One of my favorite things about this time of year is that it’s ok to enjoy treats that I normally keep to a bare minimum the rest of the year — and to “make merry and bright” and raise a glass with friends.

But while it is perfectly fine to enjoy these tasty indulgences, to a degree, over-indulging has the potential to make the happiest time of the year, the scariest.

In fact, the alcohol, sweets and salty savory treats could leave you with a permanent heart condition…

Holiday heart syndrome

Holiday heart syndrome — a condition that includes atrial fibrillation (AFib) or irregular heartbeat, is associated with “binge” drinking.

In other words, drinking just 4 to 5 alcoholic drinks in a short period of time can lead to AFib and increase the risk for blood clots, stroke, heart failure and even heart attacks.

According to Blake Smith, M.D., a cardiac electrophysiologist at The University of Alabama at Birmingham (UAB) Cardiovascular Institute, the syndrome was first recognized about 50 years ago.

“It was noted that multiple patients were being hospitalized with cardiac arrhythmias, particularly atrial fibrillation, after binge drinking alcohol. These events were noted to be more frequent around weekends and holidays when people are more prone to binge drinking,” explains Smith.

In other words, you may go weeks, even months without an alcoholic beverage, but spending several hours at a holiday party and having a few drinks can add up to trouble. Here’s why…

Increased alcohol consumption causes changes in the molecular signaling in the heart and abnormalities in the way the heart handles calcium which can trigger irregular heartbeat. It also leads to electrolyte disturbances, not to mention the direct toxic effects alcohol has on heart tissue.

It’s an unintended recipe for disaster, but the problem can be compounded…

Large meals that taste so good but are so bad

While drinking too much can trigger holiday heart syndrome, enjoying too much of those incredible holiday foods high in sodium and saturated fats can also set off AFib, as well as other heart conditions.

And here’s how: research has shown that consuming large meals can:

• Stimulate the vagal nerve, the nerve responsible for controlling your digestion, but also your heart rate.
• Boost levels of hormones in your blood that increase your heart rate and blood pressure.
• Elevate the risk of heart attack by almost four times within just two hours after eating.

Clearly, it’s not only the alcohol we need to take a moderate approach to during the holiday — but the food too.

Symptoms of holiday heart syndrome

If you’re suffering from AFib caused by holiday heart syndrome, you’re going to feel off and notice some definite symptoms…

This first is a sudden onset of palpitations. Your heart may feel like it’s racing in your chest or beating irregularly.  These fast or irregular beats can come and go or happen continuously.

Additional symptoms can include dizziness and shortness of breath. When you’re in AFib, you can also experience chest pain, especially if your heart rate is extremely high.

It’s important to note that doctors recommend that anyone who experiences severe symptoms or symptoms that last for more than a few minutes should seek medical attention.

While AFib caused by holiday heart syndrome often resolves within 12-24 hours after stopping alcohol, you should follow up with your doctor as soon as possible. Some people will require treatment with medications to slow their heart rate, a cardioversion procedure to restore normal rhythm, or blood thinners to reduce the risk of stroke.

Having a heart-healthy holiday season

The good news is that you can have a heart-healthy and enjoyable holiday season…

“While enjoying the holidays is important, moderation is key to keeping it heart-healthy,” Smith said. “Staying hydrated and not neglecting regular physical activity will also help.”

Research has shown that people who averaged between 2.5 and 5 hours of exercise per week, the minimum amount recommended by the American Heart Association, had a 60 percent reduced risk of developing AFib. Those who averaged greater than 5 hours of exercise per week showed a slightly greater risk reduction of 65 percent.

Smith recommends limiting alcohol to one drink per day for women, or two drinks per day for men, not overeating and keeping fatty, sugary and salty foods to a minimum.

The post Sweet, salty and boozy: A recipe for holiday heart syndrome appeared first on Easy Health Options®.

And even if your doctor says it’s nothing to worry about, if you’re like me, you can’t help but wonder if it’s a sign of worse things to come.

It’s hard to know what the future holds. But when it comes to knowing how to support a healthy brain — that’s easy…

For that, scientists have validated the power of the omega-3 essential fatty acids.

In fact, research that followed over 2,400 people in their 60s proved that increased omega-3 intake dramatically improved function on three separate cognitive tests.

Here’s what they found…

Higher intake linked to higher cognitive scores

Researchers compared participants’ omega-3 fatty acid intake to how they scored on three tests considered the gold standard for measuring cognition:

1. CERAD Word List Test – A word recall test that assesses memory retention.
2. Animal Fluency Test – A test that asks participants to name as many animals as possible in one minute and measures executive function and mental flexibility.
3. Digit Symbol Substitution Test (DSST) – In this test, participants race the clock to match symbols to numbers, which evaluates processing speed and working memory.

What did they find?

Participants with the highest omega-3 intake consistently scored better across all cognitive tests than those with the lowest intake.

For each one-unit increase in omega-3s, each test saw participants’ scores bump by almost half a point.

And when omega-3 intake was leveled up, cognitive scores improved rapidly!

Don’t wait to get your brain in shape

According to the Merck Manuals (the global standard for medical reference), omega-3s are classified as macronutrients because the body needs them in larger amounts, mainly because it doesn’t make them on its own.

Macronutrients should make up the bulk of a healthy diet, and we can find omega-3s abundantly in fatty fish. But here’s the thing about fish….

No matter how often we’re reminded that dietary guidelines suggest two servings a week — Americans aren’t listening.

That’s why supplementing fish oil has become popular — but you can do a whole lot better.

I don’t have a problem with fish oil (except for the burps), but if you’re going to supplement your omega-3s, krill is the source that helps you use those precious macronutrients most effectively…

Krill oil is an easy choice for four reasons:

• Packed with omega-3s and more. Only krill oil provides heart-healthy DHA and brain-boosting EPA, plus the potent antioxidant, astaxanthin — capable of crossing the blood-brain barrier to help neutralize free radicals that can cause aging. Astaxanthin is the reason krill oil is 48 times more powerful than fish oil at neutralizing free radicals!
• Virtually FREE of Impurities. Krill thrives in the deep, pristine waters of Antarctica, far from industrial pollution. Not only is their exposure to heavy metals, industrial chemicals and pesticides limited, but krill are at the bottom of the food chain. That means they don’t accumulate dangerous levels of toxins that get stored in the fatty tissue of larger fish, like those used to produce fish oil.
• More Easily Absorbed by Your Body. Your body has a tough time metabolizing fish oil, and in the process, most of the nutrients can be lost. In contrast, the omega-3s in krill oil are naturally bound in a phospholipid structure that allows them to be absorbed 10 to 15 times better than fish oil. Additionally, this unique structure means krill oil easily mixes with stomach fluids, instead of floating on top of them, like fish oil. That’s why with krill oil, the likelihood of experiencing reflux and fish burps is greatly decreased.
• More Benefits. When krill oil goes head-to-head against fish oil, it supports healthy cholesterol, triglycerides, heart, brain, mood, immune and joint health better than fish oil.

Sources:

Omega-3 intake linked to better cognitive health in older adults, study finds – PsyPost

The post The macronutrient that improves cognitive function fast appeared first on Easy Health Options®.

And I was thrilled to catch up with Michelle — even though the visit was rushed…

She stopped on her way out to her new home several hours north of me, and she was racing the movers to get there first. This would be her third cross-country move in five years since she’d accepted a high-level position with a national company.

As good friends do, we caught up as if no time had passed. But one thing about Michelle had changed quite a bit…

She had gained weight. It was especially surprising because Michelle has always been extremely fit, loved to run marathons, practiced yoga and took care of herself.

As we talked, she broke down and said that she just didn’t know what to do anymore. It was like the pounds had come on out of nowhere and now that they were there, she couldn’t lose the weight no matter what diet she tried.

And, to make matters worse, her doctor said she was on the verge of insulin resistance and advised exercise. But she just didn’t have the energy for it. She was constantly exhausted, even when she first woke up in the morning — far too tired to go for a run or hit a yoga class.

Having little time or energy to work out and after disappointing results dieting, Michelle felt hopelessly stuck — tired, overweight and unhappy. And, she said she’d even noticed that her hair was getting thinner… she felt old!

It was a story I’d heard all too many times. In fact, it’s a story I understood firsthand — and I immediately recognized what was happening to Michelle… I knew that more than likely, she was not only suffering from a low thyroid but that her adrenal function was probably in the toilet too.

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The thyroid–adrenal connection

You see, there’s a connection between the function of your thyroid gland and that of your adrenals…

The adrenals are your “lifesaving” organs because they control your body’s hormones and help you survive in stressful situations. They act as a control center for your “fight or flight” response and secrete many of our most important hormones including pregnenolone, adrenaline, estrogen, progesterone, testosterone, DHEA and cortisol.

When your adrenals are constantly stressed, this sets off an autoimmune inflammatory response in your entire body. The adrenal-hypothalamus-pituitary feedback loop regulates the secretion of cortisol. All of your organs and your immunity are impacted negatively by the resulting constant assault of cortisol.

Low adrenal function can cause someone’s thyroid problem to be much worse than it would be otherwise.

Some of the most common symptoms include fatigue, weight gain, depression, sensitivity to cold, muscle or joint aches, brain fog, poor memory, brittle hair and nails, shortness of breath, thinning hair, PMS, significantly calloused heels, chronic yeast infections, low libido, infertility.

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Herbal support for low thyroid and adrenal problems

And that’s where Ashwagandha comes in.

I had researched the herb when I was going through my own thyroid problems and I knew the reputation it had to not only support thyroid hormones but also relieve stress on the adrenals… just the things to help make losing weight and feeling more energetic easier.

Ashwagandha is what’s known as an adaptogenic herb — one that’s extremely effective at helping balance your system during stressful periods.

From lab studies with mice, scientists at D.A University, India, have found that ashwagandha root can stimulate thyroid hormones and boost serum concentrations of thyroid hormone. That alone could make weight loss efforts easier.

Another study found that ashwagandha prevents the loss of cortisol in the adrenal glands — giving you more energy throughout the day.

And, yet, another study says it’s been shown to provide anxiety-relieving effects.

I’ve heard of people using ashwagandha in teas, tinctures and smoothies. But I’m not sure about how to measure the herb or the results that way. Supplementing is probably the easiest way to get ashwagandha in your diet.

The post The herb that helps you get your groove back appeared first on Easy Health Options®.

Crawling into bed only to be plagued by those tickling, crawling or aching sensations in your legs can make getting a good night’s sleep difficult, to say the least.

Sadly, for far too long, the cause of RLS has been poorly understood, leaving anyone living with the condition to suffer endlessly.

Luckily, there’s hope on the horizon, with research showing a crucial link between a common vitamin deficiency and a neurotransmitter that may trigger the restless legs syndrome cycle…

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Dopamine signaling and legs that just won’t quit

That neurotransmitter is known as dopamine, a molecule used by the brain to send specialized messages about motor control and muscle movement.

Dopamine sends an “off signal” that relaxes your leg muscles. But if you don’t have enough of the neurotransmitter in your cells, those “off messages” get lost and your “on light” just keeps shining.

That’s why you feel like you have to move your legs continuously or else suffer all of those creepy crawlies. And, because of this, RLS is believed to be the result of issues in the brain’s dopamine pathways.

So, how do those dopamine pathways become compromised due to a vitamin deficiency?

The sunshine vitamin and dopamine: What the research says

Well, first it’s essential to understand that the vitamin we’re talking about here is vitamin D — otherwise known as “the sunshine vitamin.”

And it plays a powerful role in regulating the development and functioning of your brain cells, specifically your dopaminergic neurons.

It also increases the amount of dopamine in the motor cortex of your brain (the area that sends those “I have to move” signals to your legs), which means it could help switch the signal from on to off when you hit the sheets each night.

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This is a fact supported by a 2012 study, which found that individuals with decreased vitamin D levels experienced increased RLS severity.

The evidence continued to stack up further with 2014 research that discovered taking vitamin D supplements significantly improved RLS symptoms.

However, a 2018 study was unable to demonstrate improvement in RLS symptoms with vitamin D supplementation. But here’s the thing: Even the researchers who conducted the study acknowledged that the results would have been much different if they had given participants higher levels of the vitamin or provided supplementation for a longer period.

Fast forward to research from December 2021, and the vitamin D connection to RLS seems cut and dry…

That’s because when researchers examined patients with RLS who were treated in the Department of Neurology at the First Hospital of Hebei Medical University from October 2019 to October 2020 and compared them to a control group, they saw:

• Serum vitamin D levels were significantly lower in patients with RLS than in the healthy control group.
• The incidence of insufficient serum vitamin D levels was significantly higher in patients with RLS than in the healthy control group.
• The serum vitamin D levels were significantly lower in (extremely) severe patients with RLS than in mild to moderate patients with RLS.

All of this led these researchers to conclude that “The serum VitD level is generally lower in patients with RLS than in healthy people, and lower serum VitD level is associated with more severe symptoms of RLS, worse quality of sleep, and worse depression.”

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Upping your vitamin D levels to up your sleep levels

So if RLS is keeping you up at night, increasing your vitamin D levels to support your brain’s dopamine pathways could help you find the relief you’d given up on.

Easy ways to raise your D levels include:

• Taking a D3 supplement – 5,000 IUs of vitamin D is a therapeutic amount to raise low levels.
• Spending more time outside – Your body naturally makes vitamin D when your skin is exposed to the UV rays of the sun, so getting out into the bright morning sunshine can help.
• Eating vitamin D-rich foods – Certain foods like cold-water fish, mushrooms and eggs can help raise your blood levels of vitamin D.

Restless Legs Syndrome is beyond frustrating. But there is relief in sight when you take steps to combat vitamin D deficiency.

Sources:

Is There a Link Between Vitamin D and Restless Legs Syndrome? – Restless Legs Syndrome A Sleep-Disorders.net community

Analysis of Serum Vitamin D Level and Related Factors in Patients With Restless Legs Syndrome—Frontiers in Neurology

The post The vitamin deficiency behind restless legs appeared first on Easy Health Options®.

But after I share something with you known as the “weekend warrior phenomenon” —you may want to join their ranks…

Chances are we all know a weekend warrior. Maybe it’s the sister-in-law who sits behind a desk all week, works late and goes to bed early. But come Saturday morning she packs the car to the hilt and heads out for a weekend of hiking and kayaking…

Or the neighbor you never see step out of the house all week, but who’s at the community park every weekend participating in dawn to dusk pickleball tournaments.

Well, research shows that people like this are onto something that those of us beating ourselves up for not meeting our daily quota of exercise may want to get on board with…

A fast and furious way to stay healthy

According to researchers at Massachusetts General Hospital, this “weekend warrior” approach to exercise pays big dividends in health bucks.

That may seem counterintuitive to the current Physical Activity Guidelines that advise 150 minutes of moderate-to-vigorous physical activity a week. A weekend warrior only spends two days getting physical. How does that add up?

Researchers decided to find out. With the help of 89,500 participants, they compared the health benefits experienced by people who got their 150 minutes in over a week’s time to those who crammed it all into just two days.

Surprisingly, they found both the “weekend warriors”’ and the “week-long actives” came out on top. Each group experienced substantially lower risks for 264 different diseases over the next six years! The strongest associations were for cardiometabolic conditions.

For example, being a weekend warrior or getting regular activity throughout the week were linked to 23% and 28% lower risks for high blood pressure, respectively, as well as 43% and 46% lower risks of diabetes.

“The bottom line is that it’s really the total volume of physical activity, rather than the pattern, that matters,” said Dr. Shaan Khurshid, the study’s co-senior author and a cardiac electrophysiologist at Massachusetts General Hospital. “The important thing is that you get your recommended levels of physical activity. If one to two days a week works for you, you’re still going to get that benefit.”

It’s your choice: the long way or the short way

The thing that matters most about these findings, I believe, is that people can find time to exercise on a schedule that works for them. That way they’re more likely to stick to it.

That solves one reason that so many people give up. The other reason is finding the energy they need.

My answer to that dilemma is a remarkable amino acid called dimethylglycine — or DMG for short. In the 1970s, DMG was a sought-after performance enhancer among athletes.

But thanks to its reputation as an all-natural oxygen and endurance enhancer, scientists realized DMG’s potential for another group of people… those who could certainly use a lot of help with their get-up-and-go: middle-aged men and women everywhere.

DMG is involved in at least 41 different processes in your body and is needed by every single cell. Without DMG, your body can’t create certain hormones (like those related to “desire”), neurotransmitters (that keep brain connections firing) or even DNA (damaged DNA ages us faster).

And thanks to supporting healthy oxygen levels and optimizing oxygen utilization in cells, organs, and tissues — DMG invigorates your entire body! But when paired with a nitric oxide booster like l-arginine — or the hormone balancer Diindolylmethane (DIM for short) — the game goes “next level”…

L-arginine promotes the release of a natural vasodilator called nitric oxide (No). NO promotes normal blood flow, and that matters because, with age, blood flow slows during exercise, leaving you and your muscles starving for oxygen.  

DIM’s role is to balance out estrogen levels in the body. It does this by taking care of invasive endocrine disruptors, “so-called” because they disrupt the hormonal balance that tanks your energy. In addition to energy, DIM supports a healthy weight, sound sleep, firm skin, toned muscles and a healthy sex drive — all the things we need help with in middle age.

For best results, look for a supplement that combines this perfect trifecta of DMG, L-arginine and DIM.

Sources:

‘Weekend warrior’ physical activity may help protect against more than 200 diseases – EurekAlert!

‘Weekend warriors’ may gain same health benefits as people who spread out exercise – American Heart Association

The post The weekend warrior phenomenon: Beating disease 2 days at a time appeared first on Easy Health Options®.

And it’s not just the usual health and lifestyle suspects anymore, like lack of exercise and carrying around too much weight we have to worry about.

Instead, weird factors like air pollution and traffic noise are being shown to dramatically increase our risks for heart disease.

And now, there’s one more to at least consider…

Mobile phones may contribute to heart trouble

Yanjun Zhang, MD, Division of Nephrology, Nanfang Hospital, Southern Medical University, Guangzhou, China, explains, “Mobile phone use is a ubiquitous exposure in modern society, so exploring its impact on health has significant public health value. Radio-frequency electromagnetic fields (RF-EMF) emitted by mobile phones cause dysregulation of the hypothalamic-pituitary-adrenal axis, inflammatory responses, and oxidative stress, and are therefore expected to affect a variety of organs such as the heart and blood vessels. However, whether mobile phone use is associated with the risk of cardiovascular diseases remains uncertain.”

That is, until they got to work assessing data collected on 444,027 individuals from the UK Biobank — without a history of cardiovascular diseases — who self-reported on the frequency of their mobile phone use from 2006 to 2010. Regular mobile phone usage was defined as at least one call per week.

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Using linked hospital and mortality records, the outcomes of incident stroke, coronary heart disease, atrial fibrillation and heart failure were ascertained over 12 years. The researchers also investigated sleep patterns, psychological distress and neuroticism among the participants.

They found that regular mobile phone use was positively associated with cardiovascular disease risk, especially in current smokers and people with diabetes.

“We found that sleep patterns, psychological distress, and neuroticism may be potential mechanisms of the association between mobile phone use and cardiovascular diseases,” said Co-investigator Xianhui Qin, MD, Division of Nephrology, Nanfang Hospital, Southern Medical University, Guangzhou, China. “A poor sleep pattern and poor mental health may adversely affect the development of cardiovascular diseases through disrupted circadian rhythm, endocrine and metabolic disruption, and increased inflammation. In addition, chronic exposure to RF-EMF radiation emitted from mobile phones could lead to oxidative stress and inflammatory response.”

Should you put the phone down and step away?

This is one threat most of us didn’t expect. But if we were paying attention, we’d have known that last year the European Society of Cardiology published a study linking mobile phone usage to increased risk of high blood pressure.

But the data from both studies is more than a decade old. Some researchers skeptical of the findings argue that people use cell phones these days to relax, read and play games.

But we keep our phones within arms reach at all times, in purses, backpacks or pockets. Many of us keep them in hand while doing other activities, including watching TV, eating dinner or scrolling while we lay down for night.

That means we are constantly connected to the world around us and the stress of it — whether from personal situations or the socio-economic-political news and updates that are practically impossible to escape from.

The combined effects of stress, distress and lack of sleep are a perfect recipe for vascular dysfunction. Previous research found that in just eight minutes of feeling angry, the normal function of cells lining the blood vessels is impaired to the point they are no longer able to relax — something that can significantly restrict blood flow — increasing the risk of developing atherosclerosis.

Not only that, the effects of anger on the blood vessels lasted up to a full 40 minutes! How can you reduce these effects on your cardiometabolic health?

Disconnect. I know it feels impossible to put the phone down and walk away. But it’s good practice to limit your accessibility at times throughout the day, and especially at night. In the moment, there’s also a practice you should try…

Nasal breathing techniques help control the body’s reactions to stress, anxiety and anger on your blood vessels, especially when your “fight or flight” mode is triggered by the hypothalamic-pituitary-adrenal axis that starts secreting the stress hormone cortisol.

When that happens, breathing becomes fast and shallow, the heart races and blood pressure goes up. This stress response lowers your nitric oxide (NO) levels — a natural vasodilator responsible for signaling artery cells to relax and open for normal blood flow.

Breathing mindfully through the nose releases NO into the nasal passages, which then reaches the lungs and finds its way into the bloodstream where it signals “normal” unrestricted blood flow.

Certain foods, like spinach and beets, can help the body produce NO. So if you eat dinner with your phone in hand, remember that.

Sources:

New research shows regular mobile phone use can increase the risk of cardiovascular diseases, especially in smokers and people with diabetes — EurekAlert!

Air pollution: What you should know about this silent threat — Easy Health Options

Surprising Things That Lead to Heart Disease — WebMD

The post A growing connection: Cardiovascular disease and cell phones appeared first on Easy Health Options®.

There are now more than 100 autoimmune diseases — from rheumatoid arthritis and Hashimoto’s to lupus and inflammatory bowel disease. It was just a few years ago that we learned the chances of being diagnosed with one have gone up dramatically, especially if you’re a woman or over 50.

Research has known that autoimmunity happens via a trigger that creates havoc in your body, causing your immune system to suddenly attack itself — often one or more of your organs with varying degrees of damage.

They’ve also known inflammation fuels the flames of autoimmune disease. That’s why treatment has focused on easing symptoms with medications such as steroids and non-steroidal anti-inflammatories.

But over the last couple of decades, one ingredient heavy in the standard American diet has been the subject of a lot of finger-pointing and blame. That would be gluten, the infamous wheat protein.

But in the medical world, the only disease blamed on gluten has been celiac. A debate has even raged on about whether people can be harmed by gluten who are only “sensitive” to it.

Now, finally, gluten is being put under the microscope and scientists are taking a closer look at the far-reaching harm it can do…

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A proinflammatory inducer of autoimmunity

For years, naturopaths and other alternative medicine specialists have warned that eating gluten could lead to wide-ranging ill effects, including autoimmune problems beyond celiac disease.

I’ve read and heard many firsthand accounts from individuals who have seen major health improvements, from reducing joint discomfort to clearing brain fog, managing high blood pressure and overcoming type 2 diabetes, just from avoiding gluten.

However, this has largely been pooh-poohed by the traditional medical establishment.

The new research suggests, however, that gluten and one of its key components, gliadin, which is blamed for inducing the harmful immune responses seen in celiac disease, has a much broader role in inflammatory and autoimmune disease than has previously been accepted…

How gluten fuels autoimmune disease

The researchers nailed down multiple pathways by which the gluten protein leads to autoimmune problems, including:

• Inducing gut inflammation – According to the researchers, gliadin peptides found in gluten induce mucosal inflammation in the gut, causing epithelial damage (that’s damage to the cells in the gut lining) and intestinal dysbiosis (imbalance of the microbiome), which can lead to celiac disease.
• Sending inflammation body-wide – The scientists also found that gluten peptides can compromise gut permeability, allowing immunogenic molecules to leak out to the rest of the body and trigger autoimmune responses in remote organs. (This process describes what’s known as Leaky gut syndrome, a condition that hasn’t been widely accepted in the medical community.)
• Setting off an inflammatory cascade – This gluten-mediated inflammatory cascade is thought to be involved in a range of autoimmune diseases, including dermatitis herpetiformis, gluten ataxia, gluten allergy, and potentially other non-celiac auto-inflammatory and neurodegenerative conditions.

The researchers’ conclusion?

Gluten is a pro-inflammatory molecule that plays a crucial role, not only in celiac disease, but also other chronic inflammatory, metabolic, and autoimmune disorders — and giving up gluten could help alleviate disease activity, making going gluten-free an actual treatment, not just a way to reduce symptoms.

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Battling back against the autoimmune effects of gluten

The researchers recommend that if you’re living with autoimmune issues, choosing a gluten-free Mediterranean diet is the way to go. However, there’s one important thing to remember… gluten is everywhere.

It’s hidden in vegetarian meat alternatives and condiments ranging from soy sauce to salad dressings. It’s lurking in bacon bits and canned soups. It can be found in the milkshake you order at the drive-thru. It’s even used as filler for the medicines you get at the pharmacy.

That makes completely avoiding gluten nearly impossible and why I typically suggest the extra protection that proteolytic enzymes can offer. Proteolytic enzyme treatments were first used in Germany in the 1960s for inflammation, osteoarthritis, autoimmune diseases and viral infections.

They usually contain a mixture of protein-digesting enzymes, including papain and bromelain, that promote digestive comfort and aid in the digestion of gluten peptides to guard against side effects like cramping, constipation, diarrhea, bloating and gas. Pineapple stem is a good source of bromelain and papain is obtained from the papaya plant and fruits.

For more tips on avoiding gluten see what my colleague Margaret Cantwell has to say about her 10 favorite ways to reduce inflammation and a little about her personal journey with gluten sensitivity. And if you’re not sure if gluten could be the root of your problems, consider an elimination diet. Here’s how.

Sources:

Gluten is a proinflammatory inducer of autoimmunity — EurekAlert!

Revitalize your brain – and joints? – with this one diet secret — Easy Health Options

Gluten: The “after-50” food allergy — Easy Health Options

The inactive ingredients in pills that trigger allergies — Easy Health Options

Autoimmunity indicators on the rise among Americans — Harvard Health Publishing

Autoimmunity Has Reached Epidemic Levels. We Need Urgent Action to Address It — Scientific American

Proteolytic enzymes — Memorial Sloan Kettering Cancer Center

The post Researchers conclude: Gluten’s harm goes way beyond Celiac   appeared first on Easy Health Options®.

Whether I succeed at that or not, at least I’ve got breakfast under my belt.

And truth be told, it’s not a chore. Five out of seven days a week, I’m more than happy with berries and yogurt, scrambled eggs, a banana and greens smoothie or a big bowl of oatmeal.

But on weekends when the family is all around, that’s when sausage and bacon tempt my weak spot.

Yes, I know processed meats don’t do my heart health or blood sugar any favors. That’s why I limit them. But it turns out those tempting meats could be even worse than I thought, and here’s why I’m working on giving them up entirely…

According to research from the Harvard T.H. Chan School of Public Health, every time we eat them, we’re accelerating the rate at which our brains age — and significantly raising risks for memory loss and dementia.

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Processed meat hastens cognitive decline

Harvard researchers followed 130,000 participants over an average of 43 years. To say this was no flash-in-the-pan study may be an understatement.

They determined that people who ate approximately two servings of processed red meat a week had a significant 14 percent higher risk of dementia compared to those who ate less bacon, sausage and other processed meats — like hot dogs.

For reference, a serving was considered just two slices of bacon, one hot dog, or 2 ounces of sausage, salami, bologna or similar processed meats.

Even worse, every additional daily serving of processed red meat was associated with an extra 1.61 years of cognitive aging and 1.69 years of verbal memory loss.

To turn the tide in the opposite direction, all you need to do is substitute a daily serving of bacon, or the like, with a serving of nuts or legumes — such as a tablespoon of peanut butter, a handful of nuts or a helping of beans at lunch or dinner.

Simple switches like those led to a 20 percent lower risk of developing dementia and 1.37 fewer years of brain aging.

The math makes sense for your brain

The good news is that this threat to your brain health is one we can control. If we can skip processed red meats, holding onto a healthy functioning brain into old age can become a reality.

But avoiding delicious bacon and eating more almonds, walnuts, kidney beans, black-eyed peas, chickpeas and lima beans is easier said than done. That’s why I don’t put all my eggs — or bacon, actually — in one basket…

My favorite brain-supporting nutrient is phosphatidylserine (PS for short), and no matter how healthy I eat on any given day — I take it daily to nourish my brain cells.

PS is a fatty substance that covers cell membranes in the body and is especially abundant in the neurons of your brain — for good reason: It’s a key building block in creating, maintaining and repairing brain cells.

Although the body manufactures some PS on its own, our primary sources of PS are dietary (organ meats, fatty fish, soybeans) or supplemental. This is especially important, as the body produces less of this vital nutrient with age.

Phosphatidylserine has a mountain of research behind it, including one where it was shown to increase memory retention during delayed verbal recall — the kind of memory test where a person must repeat a sequence of words an hour or more after hearing them.

This type of verbal recall is one of the first memory abilities to be lost in the early stages of cognitive decline — and one of the problems observed by Harvard researchers in people eating processed meat in their study.

If you plan to keep bacon or sausage on the breakfast table, or hot dogs and salami around for lunch or dinner, keep PS on your bedside table.

Sources:

Dementia Risk Linked With Processed Red Meat — MEDPAGETODAY

The post Ditch these foods found to accelerate brain aging appeared first on Easy Health Options®.

It has that reputation because it often has no obvious symptoms. But all the while, beneath the surface, it’s damaging blood vessels, causing heart disease and raising the risk of heart attack and stroke.

However, it seems like there’s a new threat that may be just as pervasive and sneaky, making up 60 percent of the average American adult’s diet.

From fizzy drinks to cereals and packaged snacks to processed meat — ultra-processed foods are industrially made, using ingredients not normally found in a domestic kitchen and not previously encountered by human physiology.

Not only have these foods been linked to cancer, heart disease and 30 other conditions, but they’re cutting life expectancy short — causing experts who authored a commentary published in The American Journal of Medicine to suggest they may indeed be “the new silent killer.”

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Unnatural digestion makes a body sick

Ultra-processed foods barely resemble real food. The process itself strips away healthy nutrients, then packs in additives — and not just oil, fat, added sugar, starch and sodium.

They use emulsifiers such as carrageenan, mono- and diglycerides, carboxymethylcellulose, polysorbate and soy lecithin, and various other unpronounceable ingredients that lengthen shelf life, stabilize and enhance flavors and textures.

Our bodies realize these products are not real food — and it’s most obvious in how we digest them…

When we eat whole foods, including fruits, vegetables and meat, they are digested slowly. The big benefit here is that we absorb fewer calories and experience lower glycemic and triglyceride loads.

But the digestion of ultra-processed foods is the exact opposite — and how they lead to weight gain and metabolic disease…

According to the authors, one plausible mechanism to explain the hazards is that ultra-processed foods contain emulsifiers and other additives that the mammalian gastrointestinal tract mostly does not digest. They may act as a food source for our microbiota, and as such may be creating a dysbiotic microbiome that can, in the right host, promote disease.

That’s harmful enough, but Allison H. Ferris, M.D., senior author, an associate professor and chair, Department of Medicine, and director of the internal medicine residency program at FAU Schmidt College of Medicine, stated “… even if the troublesome additives were removed from the ultra-processed food, there would still be concern for an over-consumption of these products possibly leading to obesity, diabetes and heart disease.”

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The long-term results of eating ultra-processed foods

Although the scientists say that more research is needed to confirm their biggest fears, they point out that there has been a significant increase in colorectal cancer in the U.S., especially in young adults who shouldn’t have to worry about the disease.

And if we’re wise, we don’t need to wait for some official warning to come down from the powers that be. We all know how long it took before the dangers of tobacco were taken seriously enough to require warning labels on cigarette packs or “no smoking” to be considered a must to avoid not just lung cancer but heart disease.

The time to stop including these ultra-processed ‘silent killers’ in your diet is now.

So instead of picking up that frozen dinner, box of cereal, hot dogs, sandwich meat or any host of foods that are convenient but dangerous, it’s time for all of us to go back to how things used to be done to decide what we should eat for dinner.

It’s time to get back to whole foods and cooking them at home. Reach for blood pressure-lowering spices and the safe salt alternative to make your homecooked meals just as tasty and satisfying.

Sources:

Could ultra-processed foods be the new ‘silent’ killer? – EurekAlert!

The post Move over high blood pressure: There’s a new ‘silent killer’ appeared first on Easy Health Options®.

It can also weaken blood vessels throughout your body, limiting blood flow and dramatically reducing kidney function.

This causes a backup of fluid into your blood vessels, raising your blood pressure even more and creating a dangerous, even deadly, cycle.

Luckily, researchers from The University of Texas have found a simple, natural and highly effective way to break both ends of that cycle in one fell swoop.

It not only lowers blood pressure but also nurtures kidney health and reduces your chances of developing heart disease.

And all you have to do is follow your mother’s advice from when you were a kid…

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Fix it all with more fruits and veggies

The researchers had already discovered that eating an acidic diet put a strain on the kidneys. And they had proven that reversing that diet to promote a more pH-balanced environment in the body was capable of supporting kidney health.

So they set out to see if adding potent alkalizers — ones that you and I simply call fruits and vegetables — to the diets of people with chronic kidney disease could reduce that strain and, in the process, help break the feedback loop that was raising their blood pressure.

In a randomized control trial over five years, investigators divided the cohort of 153 patients with hypertension into three groups:

1. Study participants adding 2-4 cups of base-producing fruits and vegetables in addition to their usual daily food intake.
2. Study participants prescribed NaHCO3 (acid-reducing sodium bicarbonate, which is ordinary baking soda) tablets in two daily doses of 4-5 650 mg tablets.
3. Study participants receiving standard medical care from primary care clinicians

The results of the study showed that both fruits and vegetables and NaHCO3 improved kidney health — but only fruits and vegetables, and not NaHCO3, reduced blood pressure and improved markers of cardiovascular disease risk.

Diet is the first line of treatment

The researchers concluded that “fruits and vegetables should be ‘foundational’ treatment for patients with hypertension because we accomplish all three goals (kidney health, lower blood pressure, and reduced cardiovascular disease risk) with fruits and vegetables, and we can do so with lower medication doses.”

And that term — ‘foundational’ — is extremely important.

According to the team, most doctors start by treating high blood pressure with drugs (which can carry numerous side effects) and only add in diet strategies if blood pressure is not properly controlled.

However, as the results of this study clearly show, the opposite should be true. Treatment should begin with fruits and vegetables, and then medications can be added, as needed. Otherwise, they are missing out on nutrients that support healthy blood pressure, like pterostilbene.

Alkalizing your diet

Acidic foods that should go on the rarely-to-never list include meats, highly processed foods, dairy, processed meats, starchy foods, coffee and alcohol.

Carbonated beverages also fall in the acidic category and should be avoided.

Instead, alkalize your diet by:

• Eating plenty of fresh fruits and veggies, especially non-starchy vegetables, like leafy greens, broccoli, cabbage and carrots; nuts and seeds; legumes; wild rice, oats and quinoa.
• Drinking alkaline water, which you can buy at your local health store or buy an alkaline water pitcher. You can also add a little fresh lemon juice to plain water. A lemon is acidic before it’s ingested. After it’s been processed by the body, it has an alkalizing effect. 
• Buying organic produce as much as possible. Chemicals commonly used in commercial farming are acid-promoting. That means if you are choosing produce that is not organic, you undercut the alkaline factor of those foods.
• Adding more beans to your diet because plant proteins help tip your body into a naturally alkaline state.

Sources:

High Blood Pressure & Kidney Disease – NIH

Eating more fruits & vegetables to reduce dietary acid lowers blood pressure and improves kidney and heart health in patients with hypertension – EurekAlert!

The post The one change that lowers BP and improves heart and kidney health appeared first on Easy Health Options®.

According to Stanford researchers, specific biomolecular shifts occur in our 40s and 60s that explain what’s happening to our bodies to make us feel this way.

In other words, instead of gradually aging year over year, we experience significant age-related changes during two specific times in our lives.

Here’s what’s happening and why — and what you might do to lessen the effects…

How and when your body ages the most

Using years of data from 108 people, as well as blood and other biological samples, researchers were able to identify and follow age-related changes in more than 135,000 different molecules and microbes, for a total of nearly 250 billion distinct data points.

This is how they learned that — in more than 80 percent of the molecules in the human body — major changes happen at two distinct periods of life: your mid-40s and your early 60’s.

Specifically, in our 40s, significant changes occur in the number of molecules available to metabolize alcohol, caffeine and fats (think mid-life belly bulge!) — as well as those related to the development of heart disease.

During this time we also experience a major reduction in molecules that keep our skin and muscles strong and healthy.

Then, when our 60s roll around, changes occur related to carbohydrate and caffeine metabolism, and an increase in inflammatory cytokines that weaken the immune system.

On top of more heart-related changes, kidney function can begin to suffer. No wonder older adults are prone to type 2 diabetes, and heart and kidney disease.

So, if you’ve passed 40 or 60 and feel like your best days are behind you — you’re not the only one. But while science is just now figuring out the mechanics of aging, an unsung hero of the nutritional world could help you “feel like” you’ve turned back the clock…

Combat the ‘aging decades’

Back in the 1970s, the amino acid dimethylglycine, called DMG for short, was used by athletes to give them a performance edge. But DMG turned out to be much more than a performance enhancer…

Doctors began getting feedback from patients that it provided relief for chronic joint pain, restored concentration and focus, got their cholesterol and triglyceride levels back in check — and many other age-related symptoms.

That’s when researchers started digging and backing up these claims. They found…

DMG supports heart health. Research from Clemson University showed that DMG supports the heart and blood vessels by slowing the rate of degeneration and supporting oxygen function.

DMG supports immune health. Research in The Journal of Laboratory and Clinical Medicine showed that DMG acted as an immune modulator, enhancing the immune system’s ability to respond to foreign invaders by boosting the production of T-cells, B-cells and macrophages to guard against infection.

DMG and cognition. Based on testimonies found in The Townsend Letter, alternative health practitioners from all over have shared that DMG boosts brain function including memory, cognition and focus.

Overall, it’s involved in at least 41 different processes in your body and is needed by every single cell. Your body can’t create certain hormones, neurotransmitters or even DNA without it.

I could go on and on about DMG’s potential for relieving inflammation, reducing oxidative damage, supporting detoxification and healthy circulation — and more. But I think by now you get my point: It could be a valuable tool in the fight against the ravages of aging.

DMG is an essential amino acid, meaning our bodies can make it. You have to get it through your diet, from foods like beans, cereal grains, brown rice, pumpkin seeds and liver. But unless you get ample amounts of these foods daily, to get the therapeutic amount your body needs, consider supplementing.

Sources:

Massive biomolecular shifts occur in our 40s and 60s, Stanford Medicine researchers find – EurekAlert!

The post Feel like your body fell apart after 40? Here’s why appeared first on Easy Health Options®.

Myths like…

“Only men have to worry about heart disease.” Or “maybe I’ll have to worry about it later, but right now I’m too young.”

But the truth is far different.

In fact, heart disease is the #1 killer of women. And no matter how young you are, the heart disease danger is real.

And according to researchers at Kaiser Permanente Northern California, your personal risk can be far higher than you think — especially if you drink alcohol regularly.

Higher intake, skyrocketing risk

The study, which focused on 18- to 65-year-old adults, was one of the largest and most diverse studies to date examining the links between alcohol and heart disease, leveraging data from more than 430,000 people over a four-year period.

And the results were clear…

As a woman, the more alcohol you drink, the harder it is on your heart.

The study showed that:

• Women who reported high alcohol intake (eight or more drinks per week) had a 45% higher risk of heart disease compared to low intake (one to two drinks a week).
• Women with high alcohol consumption had a 29% higher risk of heart problems than those who drank moderately (three to seven drinks per week)
• Women who binge drank (consumed more than three drinks in a single day) were 68% more likely to develop coronary heart disease.

“Women feel they’re protected against heart disease until they’re older, but this study shows that even when you’re young or middle-aged, if you are a heavy alcohol user or binge drink, you are at risk for coronary heart disease,” said Jamal Rana, MD, PhD, FACC, a cardiologist with The Permanente Medical Group.

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Improving heart health for women everywhere

So if you want to keep that ticker ticking, be sure to skip the things that are bad for your heart health, like too much alcohol.

And don’t forget to add nutrients that support your heart and blood vessels to your daily regimen.

Here’s how natural health experts and the American Heart Association recommend doing just that:

#1 — Stay active

Exercise and heart health go hand in hand. So shoot for at least 150 minutes per week of physical activity.

#2 — Watch your diet

A healthy heart requires a healthy diet. This means eating plenty of fruits, veggies, whole grains, legumes, fish, nuts and seeds. And it’s also about limiting sweetened drinks, refined carbs and processed foods.

#3 — Think positive

Studies have found that depression post-menopause can almost double a woman’s risk of stroke. So embrace positivity, take steps to manage your stress, and enjoy activities and time with friends and loved ones to help lift your mood.

#4 — Supplement strategically

Finally, add in nutrients that support the health of your heart and blood vessels, like:

• Vitamin K2 — The K vitamins are considered an emerging group of vitamins required for healthy aging, particularly K2 for heart health.
• Nattokinase — To promote normal smooth blood flow.
• CoQ10 — According to the Cleveland Heart Lab, not only could CoQ10 have “significant cardiovascular protective effects,” but it may help ward off heart disease down the road.
• Fish or krill oil — A mega-analysis validated the importance of omega-3s for lowering almost all cardiovascular disease outcomes.

Sources:

About Heart Disease in Women — Go Red for Women

Alcohol raises heart disease risk, particularly among women — ScienceDaily

The post When alcohol sets women up for heart disease appeared first on Easy Health Options®.

In fact, my family and I love to spend Saturday morning browsing the stands to grab all of the produce we need for the upcoming week.

But, there’s one vegetable I’ve noticed a lot of people ignore, and if you’re one of them, you’re missing out on some big health benefits and great taste in the process.

What vegetable am I talking about?

Beets.

If you haven’t embraced beets, you may not know how to incorporate them into your meal planning. So, let me help you there… but first, here’s why you should eat more…

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#1 – Huge amounts of nutrients in one small package

We all know that vitamins and minerals help keep us healthy and ward off chronic disease. And, the beet packs a big punch when it comes to these critical nutrients with less than three ounces of the cooked vegetable delivering:

• Folate – 68 mcg equal to 17 percent of the RDA
• Manganese – 0.3 mg or 14 percent of the RDA
• Vitamin C – 3.1 mg or 5 percent of the RDA
• Potassium – 259 mg or 7 percent of the RDA
• Magnesium – 19.6 mg or 5 percent of the RDA
• Iron – 7 mg or 4 percent of the RDA

And, that same small serving gives you 4 grams of protein and 1.7 grams of fiber.

#2 – Supports healthy blood pressure

In addition to all of those vitamins and minerals that help keep you strong and feeling great, beets are also packed with heart-healthy nitrates. These nitrates boost the production of nitric oxide (NO) in the lining of your blood vessels which allows them to dilate or widen.

When this happens your blood can flow more freely, without your heart having to work so hard to pump your blood throughout your body, making beets one of the healthiest things you can do for your blood pressure.

In fact, scientific studies have shown that beets alone may have the power to lower your blood pressure by up to 10 mm Hg in just a few hours.

If you’re a woman nearing menopause or even postmenopausal, loss of estrogen causes your arteries to lose elasticity, but you should know that beets can help in a huge way.

In the past, I’ve written about the confusion over good nitrates and bad nitrates — so let me clarify that again: You’ve probably heard of nitrate additives in processed meats being linked to cancer. That’s a totally different ballgame, and here’s why…

You see, organic or naturally-occurring nitrates, when ingested from eating plants that contain them (like beets or spinach), help the body produce NO — a compound that acts as a natural vasodilator, by helping to relax and dilate the blood vessels and arteries in your body — as I explained above.

So, eat less of meats and more beets!

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#3 – Major anti-inflammation properties

Have you heard of the inflammation theory of disease? Inflammation is widely accepted as the root cause of multiple chronic health problems, from obesity and metabolic syndrome to heart and liver disease. And, beets could be the answer to the problem thanks to the pigments that help give them their gorgeous color.

These pigments, known as betalains, support a balanced inflammatory response to promote healthy inflammation levels. One study even found that a capsule of these pigments made from beetroot had the power to ease the discomfort caused by osteoarthritis — most likely thanks to their effect on inflammation levels.

Adding beets to your diet

With these health benefits, it’s easy to see why you should be adding beets to your diet this summer while they’re plentiful at the farmer’s market.

If you haven’t cooked with beets before, one of the best ways to do it is to roast them. Drizzle them with olive oil, add a dash of salt, pepper, and thyme and put them in the oven at 425° for 30 – 40 minutes or until fork-tender. You can also do beets on the grill or simmer them on the stove with butter and orange juice.

Need an even easier option? Look for a tasty organic beet powder you can add to smoothies, juice and even water.

Sources:

1. Beets, cooked, boiled, drained Nutrition Facts & Calories — SELF Nutrition Data
2. Inorganic nitrate is a possible source for systemic generation of nitric oxide — Free Radical Biology and Medicine
3. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial — Nutrition
4. Acute ingestion of beetroot bread increases endothelium-independent vasodilation and lowers diastolic blood pressure in healthy men: a randomized controlled trial — Journal of Nutrition
5. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite — Hypertension
6. Inflammation: A unifying theory of disease — Harvard Health
7. Chronic Inflammation in Obesity and the Metabolic Syndrome — Mediators of Inflammation
8. Beetroot (Beta vulgaris L.) Extract Ameliorates Gentamicin-Induced Nephrotoxicity Associated Oxidative Stress, Inflammation, and Apoptosis in Rodent Model — Mediators of Inflammation
9. Betanin attenuates oxidative stress and inflammatory reaction in kidney of paraquat-treated rat — Food and Chemical Toxicology
10. Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study — Journal of Human Hypertension
11. Betalain-rich red beet concentrate improves reduced knee discomfort and joint function: a double blind, placebo-controlled pilot clinical study — Nutrition and Dietary Supplements

The post 3 amazing benefits of summer’s best heart-healthy vegetable appeared first on Easy Health Options®.

But if a headache hits or your tennis elbow is acting up, you probably pop a Tylenol when it’s needed.

After all, medicine has the same effect in your body 24 hours a day, right?

Not according to researchers from the Massachusetts Institute of Technology who warn that your body’s circadian rhythm has a big influence on the breakdown of medications…

And that taking them at the wrong time of the day could lead to toxin buildup.

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Enzymes matter

It’s estimated that about 50 percent of human genes follow a circadian cycle, and many of these genes are active in the liver.

Using tiny, engineered livers derived from cells from human donors, the researchers found that these circadian variations can affect how much of a drug is available to your body at any given time — and how effectively the body can break it down.

That’s because the enzymes that break down both over-the-counter and prescription drugs are more abundant at certain times of day. This is important because if your body can’t break down the medication you take, levels of toxins can build up.

Let’s take a look at Tylenol specifically…

According to the researchers, when Tylenol is broken down in the liver, a small fraction of the drug is converted into a toxic byproduct known as NAPQI.

Yet, the study showed that the amount of NAPQI produced can vary by up to 50 percent, depending on what time of day you take the medicine.

And it wasn’t just Tylenol…

They also found that atorvastatin (prescribed for high cholesterol) generates higher toxicity at certain times of the day. (If, by the new guidelines, you find atorvastatin won’t be necessary, try CoQ10 to raise HDL and support your liver!)

What these two drugs have in common is that both are metabolized in part by an enzyme called CYP3A4, which has a circadian cycle.

And because CYP3A4 is involved in processing about 50 percent of all drugs, you can just imagine how many medications could put a heavy load on liver health.

Guarding your liver health

Unfortunately, it will take more research before they can tell us the optimal and safest time of the day to take drugs that are affected by circadian rhythm.

But in the meantime, what you can do is support your liver’s efforts to detox your body by helping the process along naturally…

Some of the most powerful detoxing agents and liver supporters can be supplemented…

No doubt you’ve heard of milk thistle, a purple flower and an ancient liver-booster, milk thistle has been found to help support the elimination of heavy metal buildup, medication residue, environmental pollutants and alcohol that can accumulate in and damage your liver. But there are more…

• N-Acetyl Cysteine (NAC) — NAC is a little-known amino acid that has been shown to help support the gentle detoxification of your liver, to rid it of tobacco and other types of carbon monoxide-rich smoke, alcohol and the air pollutants you’re exposed to daily.
• Turmeric — This 4,000-year-old Indian herb helps balance inflammation and protect your liver from oxidative stress while promoting healthy liver function.
• Alpha Lipoic Acid (ALA) — ALA is a potent antioxidant that helps keep fats from accumulating in your liver.
• Selenium — is a trace mineral that helps promote detoxification. One study has shown that selenium helps detox mercury buildup and reduce its effects. Never take OTC pain relievers if you’re low on selenium!
• Schisandra — An ancient Chinese herb that promotes healthy liver function, it helps activate enzymes in the liver cells that produce glutathione — the master antioxidant that detoxifies the body.

Also, it might be a good time to go over current medications with your physician to see if dosages can change or if less toxic medications are available. Remember, never stop taking a prescribed medication without discussing it with your doctor.

The post Medicating against your circadian rhythm can be toxic appeared first on Easy Health Options®.