Sarcopenia can also raise the risk of developing cognitive disorders. One study found people with sarcopenia were six times more likely to have cognitive impairments than those without the disease.

We know that exercise can help protect against age-related muscle loss and boost our cognitive health. But what about the role that nutrition plays?

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The power of blended antioxidants

Oxidative stress, which plays a significant role in age-related health issues, is the progressive cellular damage caused by free radicals.

The best defense against oxidative stress? Antioxidants. Consuming foods rich in antioxidants can reduce cell damage and slow down age-related health decline.

In a recent study, researchers gave aged mice a blended antioxidant supplement known as Twendee X (TwX). The supplement contains the following antioxidants:

• Vitamin C
• L-glutamine
• Niacin
• L-cysteine
• Coenzyme Q10 (CoQ10)
• Vitamin B2

Results showed the mice experienced significant improvements in spatial cognition, short-term memory and muscle durability.

These results suggest that such antioxidant cocktails may benefit both memory and muscle strength in aging humans.

The right foods for antioxidants

Many foods are rich in antioxidants, but unfortunately, most of the foods highest in antioxidants are those that most of us don’t eat enough of.

If you’re ready to make an effort to improve your dietary antioxidant intake, look for these:

• Glutamine/l-glutamine: Beef, cabbage, cottage cheese, milk, pork, poultry, raw parsley, raw spinach, ricotta cheese and yogurt
• Niacin (B3): Bananas, beef, beef liver, brown rice, fish, fortified cereals and breads, legumes, nuts, pork, poultry and seeds
• Cysteine/L-cysteine: Beef, egg, poultry and whole grains
• CoQ10: oily fish (such as salmon and tuna), organ meats (such as liver) and whole grains
• Vitamin B2/riboflavin: Almonds, cheese, chicken breast, dairy milk, fortified cereals and breads, eggs, lean beef and pork, organ meats (such as beef liver), salmon, spinach and yogurt
• Vitamin C: bell peppers (all colors), broccoli, Brussels sprouts, cantaloupes, cauliflower, grapefruits, leafy greens (turnip, mustard, beet, collards), honeydew melons, kale, kiwi, lemons, oranges, papayas, snow peas, strawberries, sweet potatoes and tomatoes

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• Vitamin E: Almonds, avocado, leafy greens (beet, mustard, turnip), peanuts, red peppers, spinach (boiled), Swiss chard and sunflower seeds
• Carotenoids (including lutein and zeaxanthin): Apricots, asparagus, beets, broccoli, cantaloupes, carrots, bell peppers, kale, mangos, oranges, peaches, pink grapefruits, pumpkins, winter squash, spinach, sweet potatoes, tangerines, tomatoes, turnip and collard greens and watermelon
• Selenium: Barley, brown rice, Brazil nuts, fish, shellfish, beef and poultry
• Zinc: Beef, cashews, chickpeas, fortified cereals, lentils, oysters, poultry, pumpkin seeds, sesame seeds and shrimp
• Phenolic compounds: Anthocyanins (blueberries, strawberries), catechins (berries, cocoa, tea), coumaric acid (berries, spices), quercetin (apples, onions, red wine), resveratrol (grapes, peanuts, and red wine)

Sources:

Blended antioxidant supplement improves cognition and memory in aged mice — ScienceDaily

A Blended Vitamin Supplement Improves Spatial Cognitive and Short-Term Memory in Aged Mice — International Journal of Molecular Sciences

Antioxidants — Harvard T.H. Chan School of Public Health

Glutamine — Mount Sinai

Niacin – Vitamin B3 — Harvard T.H. Chan School of Public Health

Dietary Cysteine and Other Amino Acids and Stroke Incidence in Women — Stroke

Coenzyme Q10: The essential nutrient — Journal of Pharmacy & BioAllied Sciences

Riboflavin – Vitamin B2 — Harvard T.H. Chan School of Public Health

The post Why antioxidants are the answer for aging brains and muscles appeared first on Easy Health Options®.

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

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

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

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

Mushrooms influence the immune system

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

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

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

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

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

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

Food as medicine: a burgeoning field of research

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

It’s also why improving specific lifestyle habits is so important. Smoking, drinking alcohol and too much sitting have all been associated with a higher risk of the disease.

In addition, studies have suggested that damaging or upsetting the balance of the gut microbiome can result in a higher risk of colorectal cancer.

Luckily, researchers from Vanderbilt University Medical Center have discovered that an inexpensive nutritional supplement could help maintain that balance in those who need it most…

Magnesium could help inhibit colorectal cancer

The Vanderbilt study involved 240 participants. They were also randomized by whether they had the TRPM7 genotype, which plays a critical role in regulating the uptake of magnesium and calcium.

Previous results from the same randomized trial demonstrated that magnesium enhances the synthesis of vitamin D and increases blood levels of the vitamin.

But the findings from the current study were especially fascinating…

According to Qi Dai, MD, PhD, professor of Medicine, “The current study reveals that magnesium supplementation also increases the gut microbes which have been shown to synthesize vitamin D in the gut without sunlight and locally inhibit colorectal cancer development.”

The participants were divided into two groups: one that received the magnesium supplement and another that received a placebo. Their gut microbiome was analyzed..

Among participants with adequate function of the TRPM7 gene, the magnesium supplement increased the levels of Carnobacterium maltaromaticum and Faecalibacterium prausnitzii, which were previously found to work synergistically to increase vitamin D and decrease colorectal carcinogenesis.

Among those with inadequate TRPM7 function, the magnesium supplement reduced the abundance of F. prausnitzii in rectal mucosa.

Here’s why that’s significant…

Among 236 participants who all had a history of colorectal polyps, 124 underwent colonoscopies after completing the trial and a follow-up period of about 3.5 years. A higher abundance of F. prausnitzii in the rectal mucosa was associated with an almost threefold increase in developing additional polyps.

These findings suggest that magnesium supplementation treatment may decrease colorectal cancer risk in individuals with inadequate TRPM7 function.

One caveat: the effect was observed primarily in females. The researchers theorize that this could be due to the role that estrogen plays in facilitating the uptake of magnesium into cells.

The right magnesium

According to the researchers, the findings provide new insights into the interactions between nutrition and the gut microbiome contributing to the development of colorectal cancer — and establish the foundation for a precision-based strategy for prevention in high-risk populations.

Magnesium can be found in certain foods, including spinach, black beans, pumpkin seeds, chard, yogurt and kefir. However, modern farming and food processing have led to a decline of about 21 percent in the levels of magnesium in the American diet since 1940.

This is why it’s a good idea to consider adding a magnesium supplement to your daily regimen. However, be aware that there are several different types of magnesium supplements available, so it’s essential to choose the right one.

The magnesium used by the participants in the Vanderbilt study was magnesium glycinate, which binds magnesium to the amino acid glycine. In addition to the impact on the gut microbiome observed in the study, magnesium glycinate has a calming, relaxing effect on the central nervous system, which can help with stress, anxiety and sleep problems.

Sources:

Study shows magnesium inhibits colorectal cancer carcinogenesis by increasing vitamin D-synthesizing bacteria — VUMC News

Magnesium treatment increases gut microbiome synthesizing vitamin D and inhibiting colorectal cancer: results from a double-blind precision-based randomized placebo-controlled trial — The American Journal of Clinical Nutrition

Colorectal Cancer Rates Are Skyrocketing in Young Adults—Is Your Lifestyle Putting You at Risk? — Cancer Research Institute

The post Magnesium: An inexpensive defense against colorectal cancer appeared first on Easy Health Options®.

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

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

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

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

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Breathwork could reduce psychological distress

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

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

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

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

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

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

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

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

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

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Getting started with breathwork

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

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

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

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

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

Sources:

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

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

LSD — Drugs.com

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

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

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

If you haven’t, let me share a little about its appeal…

First off, it’s not just a drink. Some call it an experience — one that should probably be kept to a minimum, as it involves sugar, a variety of flavors and toppings.

But what really defines this drink sensation is the boba — chewy tapioca pearls swimming in your drink.

That means you can simultaneously sip your tasty tea and enjoy the “mastication pleasure” of smooth, soft beads bouncing around your mouth until you “pop” them, taking this sensory experience to the next level: chewy sweetness.

But as I mentioned, it’s not the healthiest of drinks, as most fad foods aren’t. But what if you could add beads or pearls to your drink that did more than give your mouth something tasty to chew on?

Like tiny green tea beads that trap fat and melt away pounds …

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Fat-absorbing microbeads without the nasty side effects

The quest for a magic weight loss pill is still alive and well.

However, today’s popular GLP-1 agonists, gastric bypass, and the gut-wrenching Olestra chips of the 90s, prove the journey to prevent dietary fat absorption is fraught with adverse side effects.

But there’s an interesting idea on the horizon…

A team of researchers led by Yue Wu, a graduate student at Sichuan University, was inspired to target the same sort of fat absorption without the negative side effects. “We want to develop something that works with how people normally eat and live,” Wu says.

They started by creating tiny plant-based spheres spontaneously formed through a series of chemical bonds between green tea polyphenols and vitamin E. These structures can form chemical tethers to fat droplets, serving as the “fat-binding core” of the microbeads.

The researchers then coated the spheres in a natural polymer derived from seaweed to protect them from the stomach’s acidic environment. Once ingested, the protective coating expands in response to the acidic pH as the beads travel towards the intestine. There, the green tea polyphenols and vitamin E compounds bind to and trap partially digested fats, which are ultimately eliminated.

Next, they tested the weight-loss treatment in rats…

The researchers divided the rats into three groups: those fed a diet of 60 percent fat with microbeads, those fed the same high-fat diet without microbeads, and those fed a normal diet of 10 percent fat. All the rats were fed these diets for 30 days.

The results were astounding. Rats fed the high-fat diet with microbeads lost 17 percent of their total body weight, while rats in the other groups didn’t lose weight at all.

Additionally, rats on the high-fat microbead diet exhibited reduced adipose tissue and less liver damage compared to those on the other two diets. They also excreted more fat in their feces compared to rats not given microbeads, and the extra fat had no apparent ill effects on their health.

Then, when comparing rats on the high-fat microbead diet with rats treated with orlistat, the researchers observed that the high-fat microbead rats showed similar intestinal fat excretion without the gastrointestinal side effects observed in the orlistat-treated rats.

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Safe weight loss inspired by boba tea

These preliminary results look promising…

The researchers say this microbead approach to weight loss may be safer and more accessible than surgery or pharmaceuticals.

“Losing weight can help some people prevent long-term health issues like diabetes and heart disease,” Wu says. “Our microbeads work directly in the gut to block fat absorption in a noninvasive and gentle way.”

The microbeads are nearly flavorless, and the researchers believe they can easily be integrated into people’s diets: for example, as small tapioca- or boba-sized balls added to desserts and bubble teas.

Wu and her team are collaborating with a biotechnology company to produce the plant-based beads using food-grade, FDA-approved ingredients.

The researchers have also initiated a human clinical trial in collaboration with the West China Hospital of Sichuan University.

“This represents a major step toward clinical translation of our polyphenol-based microbeads, following our foundational results,” Wu says. “We have officially enrolled 26 participants in our investigator-initiated trial, and we anticipate that preliminary data may become available within the next year.”

So if you’ve been waiting to jump on the bubble tea trend, you may be in luck, especially if the next generation can boast safe weight loss along with that “mastication pleasure!”

Source:

1. Tiny green tea beads trap fat and melt away pounds without side effects — ScienceDaily

The post Green tea beads: The next big thing in weight loss appeared first on Easy Health Options®.

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

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

Could zeaxanthin help against cancer?

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

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

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

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

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

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

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

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

Zeaxanthin’s many benefits and more to come

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

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

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

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

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

Sources:

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

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

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

It produces several hormones like thymulin and thymosin, which regulate immune cell production. It also synthesizes hormones such as insulin and melatonin.

But its central function is to produce and release powerful immune cells to help fight infection and disease.

Most experts believed, however, that the thymus’ contributions occurred in the womb and didn’t extend into adulthood.

But investigators have found that theory was wrong.

In fact, they believe the thymus may hold the secret to a lifetime of good health, thanks to a specialized kind of cell they hope to harness for future preventative treatments…

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The education of T cells

A team of Australian researchers examined thymus samples donated to the Melbourne Children’s Heart Tissue Bank from heart surgery patients up to 16 years old. They likely chose these samples because the thymus is most active in childhood.

The researchers looked at the role of gamma delta T cells within the gland and found for the first time how the organ produced these cells.

“We have large numbers of these specialized cells in our blood and tissues, which accumulate as we become adults,” says study co-author Dan Pellicci, a professor at the University of Melbourne. “Until our study, it was unclear how these cells develop in the body.

Similar to receiving an elementary, high school and college education, the T cells are trained over three stages and fully form in the thymus, Pellicci says.

“Following this education, the cells are ready to enter the rest of the body and are completely capable of fighting infections,” he adds.

Some previous studies suggested these immune cells were mainly derived in the liver and thymus during fetal development in the womb.

“Many experts assumed that after birth, the thymus played little role in the development of these cells as we age, but we now know this little unsung organ helps the body prepare for a lifetime of good health,” Pellicci says.

The hope is that through understanding their function, these T cells can be manipulated to help prevent cancer and highly infectious diseases such as COVID-19 and tuberculosis.

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The care and feeding of this important gland

It’s clear the thymus gland is a key part of our immune system. Unfortunately, the thymus tends to shrink with age, and by the time we hit the age of 65, it’s pretty much unable to produce any new T cells.

This explains why older people are at higher risk for a lot of diseases like cancer, and why they have a harder time fighting off infections.

The good news is there are a few things you can do to support it:

• Get more antioxidants. One study found that antioxidants — especially vitamin C — can protect the thymus from damaging free radicals and prevent some of that age-related thymus shrinkage.
• Cut down on wheat. Research has shown that a chemical in wheat called wheat germ agglutinin (WGA) contributes to a shrinking thymus.
• Get enough zinc. It’s the most important mineral your thymus needs to stay healthy. Correcting a zinc deficiency can prompt the thymus to grow and start generating T cells again.
• Don’t use artificial sweeteners. Studies have found artificial sweeteners like sucralose shrink the thymus gland in rats.
• Try tapping. It’s not scientifically proven (yet), but tapping your chest over your thymus gland can supposedly stimulate a sluggish immune system. Try tapping the center of your chest, below your collarbone, for 15 to 20 seconds several times per day. Hum as you do it for even better results.

Sources:

Discovery could lead to more treatments to prevent cancer and infectious diseases — ScienceDaily

A three-stage developmental pathway for human Vγ9Vδ2 T cells within the postnatal thymus — Science Immunology

What is the thymus gland? — Medical News Today

The post The little gland that’s key to a lifetime of good health appeared first on Easy Health Options®.

In fact, several studies have shown that consuming beet juice can lower blood pressure in both healthy individuals and those with high blood pressure.

One reason is that beets are loaded with nitrates. The body converts nitrate into nitric oxide (NO), a signaling molecule that’s vital for the healthy functioning of blood vessels and, in turn, the regulation of blood pressure.

However, new research suggests there may be a caveat to this effect — particularly in younger adults…

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The role of the oral microbiome

A study by researchers at the University of Exeter in the U.K. recruited 39 adults under the age of 30, as well as 36 adults in their 60s and 70s. For two weeks, each group took a concentrated “shot” of beet juice twice a day. After a two-week reset period, participants consumed a placebo version of beet juice with the nitrate removed twice daily for two weeks.

The results were surprising. While the older adults saw a noticeable decrease in blood pressure after drinking the nitrate-rich beet juice for two weeks, the younger adults did not. No change was observed in either group after drinking the beet juice with nitrate removed.

“We know that a nitrate-rich diet has health benefits, and older people produce less of their own nitric oxide as they age,” says study author Anni Vanhatalo, a professor at the University of Exeter. “They also tend to have higher blood pressure, which can be linked to cardiovascular complications like heart attack and stroke.”

It’s known that an imbalance between beneficial and harmful oral bacteria can reduce the conversion of nitrate to nitric oxide. This prompted the researchers to use a gene sequencing method to analyze which bacteria were present in the mouth before and after each two-week period.

They made a fascinating discovery…

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While there were significant changes in the oral microbiome in both groups after drinking the nitrate-rich beet juice, the changes differed between the younger and older groups.

The older age group showed a notable decrease in the mouth bacteria Prevotella after drinking the unaltered beet juice with nitrate, as well as an increase in the growth of beneficial bacteria such as Neisseria. The younger group showed an increase in some beneficial bacteria, including Neisseria, but not to the same extent as the older group.

In short, the blood pressure-lowering effect of nitrate-rich beet juice in older people may be enhanced due to specific changes in their oral microbiome.

“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people,” says co-author Andy Jones, a professor at the University of Exeter. “This paves the way for larger studies to explore the influence of lifestyle factors and biological sex in how people respond to dietary nitrate supplementation.”

A previous study by the University of Exeter found that beet juice promoted healthier aging in just 10 days.

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Make the most of what beet juice can do

Dr. Lee Beniston of BBSRC says the study “opens up new opportunities for improving vascular health through nutrition.”

“Encouraging older adults to consume more nitrate-rich vegetables could have significant long-term health benefits,” Vanhatalo says. “The good news is that if you don’t like beetroot, there are many nitrate-rich alternatives like spinach, rocket, fennel, celery and kale.”

While it’s true that you can get nitrates from these other vegetables, you would have to eat a significant amount of them to obtain the same benefits as you would from a glass of beet juice.

That’s why most studies on dietary nitrate and heart health have used beet juice and beet powders, which are popular among athletes.

I’m not a big beet fan, but there are ways to make them more palatable. For instance, if you make your own beet juice with a blender or juicer, you can add celery, cucumber or apple for additional flavor. But nothing is easier than a pre-made beet powder you can mix with water or juice.

It’s essential to note that certain dental hygiene habits can affect the natural processes that facilitate the conversion of nitrates to nitric oxide.

Researchers at Baylor College of Medicine and the University of Texas found that antiseptic mouthwash, particularly that containing chlorhexidine, interfered with that conversion process and led to a significant increase in systolic blood pressure in a group of 26 study participants.

Sources:

Beetroot juice lowers blood pressure in older people by changing oral microbiome — University of Exeter

Ageing modifies the oral microbiome, nitric oxide bioavailability and vascular responses to dietary nitrate supplementation — Free Radical Biology and Medicine

The post The missing link for lowering blood pressure with beet juice appeared first on Easy Health Options®.

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

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

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

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Linoleic acid and cardiometabolic health

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

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

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

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

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

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

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

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

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

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Should you eat more, less or seek balance?

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

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

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

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Caffeine and your blood vessels

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

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

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

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

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

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

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

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

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

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There is a daily limit

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

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

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

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

Sources:

Caffeine is a heart-healthy habit — EurekAlert!

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

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

How much caffeine is in tea? — GoodFood

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

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

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

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Calcium crystals can damage cartilage

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

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

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

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

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

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

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

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

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

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What causes calcium crystal deposits?

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

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

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

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

Sources:

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

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

Calcium Pyrophosphate Deposition (CPPD) — American College of Rheumatology

Calcium Pyrophosphate Deposition — Arthritis Foundation

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

Common Knee Osteoarthritis Symptoms — American Knee Pain Centers

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

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

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

So what foods should you eat instead?

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

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Tomatoes can take high blood pressure down

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

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

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

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

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

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

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

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

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

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

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The magic ingredients: lycopene and potassium

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

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

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

There is one thing you should bear in mind…

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

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

Sources:

Eating More Tomatoes May Help Lower Blood Pressure — Everyday Health

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

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

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

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

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

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

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

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

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

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

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Pistachios and MPOD

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

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

Enter pistachios…

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

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

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

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

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

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

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

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Lutein could also protect cognitive function

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

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

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

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

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

Sources:

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

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

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

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

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

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GAI-17 could help heal stroke damage

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

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

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

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

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

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

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

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

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Prevention and stroke support

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

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

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

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

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

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

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

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

Sources:

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

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

Heart Disease & Stroke Statistics 2025 Update — American Heart Association

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

Risk Factors Under Your Control — American Stroke Association

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

Speaking for myself, I saw my blood pressure rise about 10 points once I hit menopause. I’m still within the normal range, but I know I need to be careful to keep it from going any higher.

Luckily, there’s an effortless action that can help offset this risk in menopausal and postmenopausal women — one that literally takes seconds to do…

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The simple power of standing up

Sitting for long periods of time, something that according to research, postmenopausal women often do, can compound the risks for heart trouble, as well as risks for type 2 diabetes, cancer and early death.

The Rise for Health Study evaluated methods for changing sitting behaviors and examined the physiological impacts on blood pressure and blood sugar levels in overweight or obese postmenopausal women.

Researchers focused on two specific behaviors over three months. One group was simply told to try to sit less during the day. The other was instructed to focus on standing from a sitting position more frequently. Both these groups were compared to a control group that received general health tips but were not asked to change their sitting habits.

When looking at blood sugar, the researchers found that sitting less or standing up more often showed no significant improvement in blood sugar.

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However, things were a bit different for blood pressure. The “sit less” group, which cut their sitting time by 75 minutes a day, showed some improvements in blood pressure, though it did not meet statistical significance.

Meanwhile, women in the “sit-to-stand” group, who increased the number of times they stood up by an average of 25 per day, lowered their diastolic blood pressure by 2.24 mmHg more than the control group. Though this change was not in the clinically meaningful range of 3-5 mmHg, it was a measurable enough decrease for researchers to say that within just three months, increasing sit-to-stand behavior can lower diastolic blood pressure.

In short, the findings suggest that frequently taking short standing breaks, even without increasing intense exercise, may help boost cardiovascular health.

“Public health messaging urges us to sit less but doesn’t tell us the best ways to do that,” says first author Dr. Sheri Hartman, a professor at UC San Diego. “Our findings suggest that while sitting less was helpful, interrupting sitting with brief standing breaks — even if you don’t sit less — can support healthy blood pressure and improve health.”

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How often should you be getting up?

According to the researchers, additional improvements may require more than three months to take effect, so they intend to evaluate both behaviors over a longer period in older men and women.

“What excites me most about this study is that women set their own goals and made a real difference in their sitting behaviors,” says co-author Dr. Andrea LaCroix, also a UC San Diego professor. “With a little coaching, we can teach ourselves to sit less, and it makes a tangible difference to our short-and long-term health.”

When discussing what goals would be doable for people looking to improve their heart health, LaCroix recommends standing two times per hour over 12 hours as a good starting point.

Given that my job involves a lot of sitting, I’m determined to adopt this behavior. But one problem I have is that I get so absorbed in the work I’m doing that I often lose track of time. The next thing I know, two or three hours have gone by without my moving from my seat.

The solution? Set a reminder. I usually have my phone right by me when I work, so I plan to set a recurring reminder twice an hour to get up from my computer.

If you prefer to have the reminder right on your computer, there are plenty of reminder apps (like Any.do or ClickUp) you can download for that purpose.

Sources:

Just rise: Study finds frequent standing may boost heart health after menopause — EurekAlert!

Impacts of Reducing Sitting Time or Increasing Sit-to-Stand Transitions on Blood Pressure and Glucose Regulation in Postmenopausal Women: Three-Arm Randomized Controlled Trial — Circulation

Arterial stiffness and hypertension — Clinical Hypertension

The post One simple action that lowers postmenopausal blood pressure appeared first on Easy Health Options®.

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

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The dietary paradox of the egg

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

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

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

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

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

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

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

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Hold the bacon

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

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

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

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

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

Sources:

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

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

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

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

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

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

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

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The heart benefits of HEPA

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

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

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

The results were encouraging…

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

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

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

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

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

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Buying and running a HEPA filter

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

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

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

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

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

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

Sources:

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

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

Understanding Blood Pressure Readings — American Heart Association

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

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

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

Hearing loss can result in isolation, communication difficulties and reduced alertness, among other impacts. And all of this can lead to greater feelings of loneliness, something more than a third of seniors have reported experiencing.

What’s worse, research shows this combination of hearing loss and loneliness can open the door to one of the most frightening age-related ailments….

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Loneliness and hearing loss accelerate memory decline

Researchers from the University of Geneva (UNIGE) analyzed data from 33,000 older European adults participating in the large-scale Survey of Health, Ageing and Retirement in Europe (SHARE) to study the combined impact of hearing loss and loneliness on memory.

Since 2002, participants have been surveyed every two years on various aspects of their daily lives, including activities, social connections and perceptions. They also undergo tests on cognitive function.

Using the data, the researchers identified three profiles based on the degree of social isolation and perceived loneliness:

• Individuals who are socially isolated and feel lonely
• Individuals who are not socially isolated but still feel lonely
• Individuals who are socially isolated but do not feel lonely

Then, the researchers examined whether these different profiles experienced cognitive decline differently, depending on the type of perceived isolation and the degree of hearing loss. Previous research has linked hearing impairment to as much as a two to three times higher risk of cognitive decline.

The results were sobering. ‘‘We found that people who were not socially isolated but who felt lonely saw their cognitive decline accelerate when they were deaf,’’ says Matthias Kliegel, a UNIGE professor and co-author of the study.

In other words, the findings show hearing loss speeds up cognitive decline particularly among individuals who feel lonely — regardless of whether they’re socially isolated.

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Addressing hearing loss and loneliness

The study results support the importance of addressing both hearing loss and loneliness in efforts to prevent cognitive decline. This is particularly critical for people who are not socially isolated but still feel lonely. In such cases, a simple intervention like using a hearing aid may be enough to help them engage more fully socially.

“These individuals are already socially integrated, so it’s a matter of removing a sensory barrier in order to reinforce their engagement and protect their cognitive health,” says Charikleia Lampraki, postdoctoral researcher at UNIGE and first author of the study.

If you find yourself experiencing hearing impairment and feeling lonely as a result, talk with your doctor about getting a hearing aid. Once you’re able to hear better, it can really help with interacting with people socially.

If your hearing has been corrected but you’re still experiencing loneliness, here are some steps you can take to engage more socially:

• Mindfulness and tai chi: Meditation and tai chi practices have both led to significant improvement in loneliness scores. Other studies have found tai chi can be effective in relieving symptoms of depression in older adults. (Not to mention it’s great exercise!)
• Pets (real or robotic): Having a pet has been proven to reduce loneliness in seniors. If you can’t have a flesh-and-blood pet, even a robotic pet has shown to be just as effective at alleviating those lonely feelings.
• Talking about art (or making it): Simply describing a painting and the feelings, memories and thoughts it evokes, was found to lower loneliness scores. And I know from my own mother’s experience that she feels a lot less lonely when she creates art — especially as part of a class at her senior center.
• Indoor gardening: Caring for plants can be just as rewarding as caring for pets or people. A study of an indoor gardening program in a nursing home showed a decrease in loneliness scores among residents who participated.

Sources:

The silent threat: How hearing loss and loneliness are fueling memory decline — ScienceDaily

Profiles of social isolation and loneliness as moderators of the longitudinal association between uncorrected hearing impairment and cognitive aging — Communications Psychology

Addressing Hearing Loss May Reduce Isolation Among the Elderly — NYU Langone Health

The post How loneliness and hearing loss accelerate cogntive decline appeared first on Easy Health Options®.

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

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

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

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It’s never too late to move more

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

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

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

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

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

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

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

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Cardiovascular risk was the big winner

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

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

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

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

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

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

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

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

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

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

Sources:

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

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

The Truth About Exercising and Aging — WebMD

How physical inactivity impacts you as you age — Northwell Health

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

Some of these differences can be attributed to physical size. But others can actually be indicators of your physical and mental well-being.

Here’s what your walk may say about your health….

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Walking at a slow pace

Unfortunately, if you’re naturally a slow walker, it could spell trouble for your health. In one study, researchers found that slow walkers at age 45 are more likely to show both accelerated signs of aging and decreased cognitive function. This is especially true when it came to their lungs, teeth and immune system.

If you find you’re walking slower than you used to, it could be another signal of cognitive trouble. Scientists say changes in the speed of your walk over time may be one way to predict Alzheimer’s disease or other memory problems. If Alzheimer’s is the cause, your walk will continue to slow as the disease progresses.

Veering left while walking

As strange as this may seem, veering to the right when you walk may actually be a sign of anxiety. When researchers tracked individuals’ movements as they walked blindfolded, they found the more stressed the participant felt, the farther to the left they strayed from a straight-ahead target. They theorized this could be because the right side of the brain is hard at work handling the individual’s doubts and worries instead of their balance.

A swaying walk

Rocking from side to side as you walk could mean you’ve suffered a mild brain injury. A blow to the head could cause temporary brain damage that causes you to sway while you walk. If you play contact sports, you’ll want to be especially aware of this particular change in your walk.

Limping

Limping while you walk could be because of an injury to your hip, leg, ankle or foot. But it could also signal a deeper underlying condition: osteoarthritis. If you favor one leg over the other, or if your legs seem to buckle occasionally when you walk, you could be suffering from this type of arthritis, which wears away your joints over time.

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High, slapping steps

When you walk, your gate should be smooth and even. If instead, it looks like you’re trying to climb an invisible staircase, this could signal foot drop, a condition that causes your toes to drag as you walk. With foot drop, you tend to step higher to make up for the dragging toes. This can affect one or both of your feet, though one foot is more common.

Foot drop indicates muscle weakness and may mean you’ve injured a nerve in your leg. Or it could be a sign or something more serious — a nerve, muscle, brain or spinal disorder like muscular dystrophy or multiple sclerosis.

A stiff, unsteady gait

Several specific weaknesses in the way you walk can also indicate multiple sclerosis. You could move with stiff, swinging steps with toes pointed inward. You might lose your balance more often. Your knees may cross when you walk, a phenomenon known as “scissoring.” Or you could lose feeling in your feet, making it difficult to tell where the floor or ground is and causing a hesitancy and irregularity in your gait.

Moving one side all at once

Moving one side of your body as a whole while you walk could signal a bad back. When someone has pulled a muscle or has a herniated disc in your lower back, they tend to turn the chest and shoulders in the same direction as the hips when walking to avoid twisting the back. So instead of the opposite hand and foot being ahead of you when you stride, your left arm will sway with your left leg and vice versa.

Dragging your feet

If you walk with slow, scraping steps, it could indicate Parkinson’s disease. Men over 60 are more likely to develop Parkinson’s and should let their doctor know if they walk this way. This type of foot-dragging walk is a sign your brain is having difficulty communicating with your leg muscles to get them to move. In fact, shuffling steps in a bent-over posture with little to no arm motion is often called the “Parkinson’s gait” because it’s so common with the disease.

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Plodding steps

If you have depression, it can manifest itself in the way you walk. Depressed people often appear to plod along with slow, short steps. This is usually temporary, and once the depression lifts your stride will become longer and your pace more brisk. It’s important to note that your mental state also affects the pace of your aging.

A fast walking pace

Now for some good news…

Walking at a fast clip may indicate a longer lifespan. Studies on people over the age of 65 revealed a naturally fast pace of walking tended to mean they would live longer.

In fact, one study indicated that walking at a brisk pace was associated with longer telomeres, the caps on the ends of your chromosomes that protect them from damage. That study found a fast walking pace to be the equivalent of turning your biological clock back 16 years.

Consult with your doctor

If you’re a fast walker, pat yourself on the back, but if you notice any of the other traits in how you walk, it’s important to see your doctor.

They can help you determine if a temporary injury causes them, or if they’re an indicator of an underlying health condition.

If you don’t have a condition, you may just need to improve your mobility. A physical therapist can help, and your doctor may advise that.

To avoid mobility problems with age, work at maintaining a strong and supple spine and strengthen your legs to keep moving.

Source:

1. What Does Your Walk Say About You? — WebMD

The post 12 conditions signaled by the way you walk appeared first on Easy Health Options®.

But what if you pop a multivitamin or have a bowl of cereal fortified with vitamins and minerals every day? Turns out, many of those supplements and breakfast cereals don’t have nearly enough of the daily nutrients you need.

In fact, research shows there are five specific nutrients most Americans aren’t getting enough of from their diet…

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The 5 nutrients we need the most

A healthy body needs a variety of nutrients, including carbohydrates, fats, proteins, water and vitamins and minerals. Carlene Starck, a nutrition scientist and biochemist at the nutrition research and communications company FOODiQ Global, tells ScienceNews Americans’ diets often have tons of high-energy foods but are light on other essential nutrients.

“We know that what we eat affects the prevalence of cardiovascular disease, type 2 diabetes and cancer,” Starck says.

An Australian team led by Starck analyzed data from the U.S. National Health and Nutrition Examination Survey (NHANES) on people’s intake of 24 essential nutrients. It identified where the participants weren’t meeting recommendations. The analysis also took into account the health benefits of each nutrient based on scientific evidence.

Results narrowed the list to five priority nutrients Americans need to get more of: calcium, fiber, magnesium, and vitamins D and E. Optimal amounts of these nutrients are key for disease prevention. For instance:

• Calcium protects bone health and could help prevent osteoporosis.
• Fiber helps control blood sugar and can lower your risk of diabetes and heart disease.
• Magnesium improves bone health, regulates blood sugar, balances blood pressure, plays a role in heart rhythm and supports nerve and muscle function.
• Vitamin D supports bone health and can lower your risk of certain types of cancer and autoimmune diseases.
• Vitamin E has antioxidant and anti-inflammatory properties and bolsters your immune system.

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No nutritional ‘magic bullet’

Because the nutrients span different food groups, no one food will give people everything they need, Starck says. “There’s no superfood; there’s no magic bullet,” she tells ScienceNews.

And that includes supplements, according to Sander Kersten, a nutrition scientist at Cornell University. For example, several studies of supplemental vitamins D and E haven’t shown clear benefits.

Instead of focusing on individual nutrient levels, both Kersten and Starck tell ScienceNews people should think more holistically.

“We need nutrients, but ultimately we eat foods,” Kersten says. The results of the study can point to foods that make our diets better, he adds.

Starck recommends thinking in terms of meals that pull a few key nutrients together at one time, like avocado and salmon on whole-grain toast. Avocado has plenty of vitamin E and fiber. At the same time, salmon is rich in vitamin D. The whole-grain toast contributes additional fiber, and all three ingredients add magnesium to the mix.

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The diet that covers all the bases

One thing is clear from this research: supplements are no substitute for a diet rich in fruits, vegetables, whole grains and lean protein. One diet that covers all these bases is the Mediterranean diet, which has plenty of foods that contain one or more of the five nutrients mentioned above.

Servings vary by food group, but generally include:

• 2-3 servings of fruit and 4 or more servings of vegetables per day.
• 3 or more servings of legumes or beans per week.
• 4 servings of nuts or seeds per week (1/4 cup equals one serving). 
• Grains, including whole grains, should be consumed 3 times daily.
• Fish and seafood: 3 or more servings per week.
• Replace butter and refined oils with extra virgin olive oil. 

But, as good as the Mediterranean diet is, it’s not perfect…

One nutrient that’s a little tougher to get from the largely plant-based diet is calcium. Leafy greens like spinach contain calcium, but because your body has a hard time absorbing the calcium from greens, you would have to eat a bucketful to get your daily recommended dose.

The solution? Add some low-fat dairy, like plain yogurt mixed with fresh fruit, for breakfast or a snack. One serving of yogurt contains nearly double the calcium of spinach, and your body absorbs that calcium more easily.

If you need to supplement your calcium, stick to the RDA, and remember the importance of vitamin D3 to boost absorption and K2 to get it to your bones.

Sources:

These 5 nutrients might be lacking in your diet — ScienceNews

Identification of Priority Nutrients in the US: Targeting Malnutrition to Address Diet-Related Disease Across the Lifespan — Nutrients

Food Sources of Calcium — Dietary Guidelines for Americans

Calcium: Fact Sheet for Health Professionals — National Institutes of Health Office of Dietary Supplements

The post 5 critical nutrients Americans fall short on appeared first on Easy Health Options®.

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

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

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

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

Wrong….

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How erythritol affects brain cells

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

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

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

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

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

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

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

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

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

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

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Which sweeteners to use instead

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

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

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

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

Sources:

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

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

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

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

Unfortunately, too many of us aren’t getting enough vitamin D. In the U.S. alone, about 35% of adults have a vitamin D deficiency. That can result in bone pain, muscle weakness, increased risk of osteoporosis and fractures — as well as raise the risk of certain types of cancer and autoimmune diseases.

While vitamin D deficiency is mainly the result of not getting enough vitamin D from sun and diet, in some cases, it can be traced to a gene mutation. And this mutation just revealed a shocking secret that may help in the fight against cancer…

The tumor-busting power of SDR42E1

Researchers were inspired by an earlier finding of a link between a specific mutation in the SDR42E1 gene on chromosome 16 and vitamin D deficiency. The mutation caused SDR42E1 to be cut short, which rendered it inactive.

Using a specific type of gene editing, the researchers transformed the active form of SDR42E1 in a line of cells called HCT116 into its inactive form. The HCT116 cells were from a patient with colorectal cancer. The expression of SDR42E1 is usually abundant in HCT116 cells, which suggests the protein is essential for their survival.

The results of introducing the faulty, inactive copy of SDR42E1 to the HCT116 cells were astonishing: the viability of the cancer cells plummeted by 53%.

In addition, at least 4,663 “downstream” genes changed their expression levels, suggesting SDR42E1 is a crucial molecular “switch” in many reactions necessary for cellular health. Many of these genes are normally involved in cancer-related cell signaling and the metabolism of cholesterol-like molecules. This is consistent with the central role of SDR42E1 in calcitriol synthesis.

In short, the results suggest inhibiting SDR42E1 can selectively kill cancer cells by depriving them of vitamin D, while leaving neighboring cells unharmed.

“Our results open new potential avenues in precision oncology, though clinical translation still requires considerable validation and long-term development,” says first author Dr. Nagham Nafiz Hendi, a professor at Middle East University in Amman, Jordan.

Increasing vitamin D could also be possible

Starving selected cells of vitamin D isn’t the only possible application of this technology. The results also hint at a potential benefit to artificially increasing levels of SDR42E1 in local tissues through gene technology.

“Because SDR42E1 is involved in vitamin D metabolism, we could also target it in any of the many diseases where vitamin D plays a regulatory role,” says corresponding author Dr. Georges Nemer, a professor at Hamad Bin Khalifa University in Qatar.

“For example, nutrition studies have indicated that the hormone can lower the risk of cancer, kidney disease and autoimmune and metabolic disorders.”

However, Hendi says, such broader applications should be approached with caution, since the long-term effects of SDR42E1 on vitamin D balance are still not fully understood.

It will be years before this research produces any therapeutic benefits. Until then, the best thing we can do for our health is to work hard to maintain healthy vitamin D levels.

It can be tough to get enough vitamin D-producing sun exposure — none of us wants to risk skin cancer. The good news is that it doesn’t take much, at least in spring and summer.

If you can expose 25 percent of your body (the hands, face, neck and arms) to the sun, it only takes about 8 to 10 minutes at noon to produce the recommended amount of vitamin D.

Unfortunately, it takes more time in the winter to synthesize vitamin D from sunlight: If just 10 percent of the body is exposed, it would take nearly 2 hours of sun exposure at noon to produce vitamin D. That’s a sunburn waiting to happen.

It’s important to note, though, that several factors can impact vitamin D and call into question whether it’s a one-size-fits-all vitamin.

For example, in a review of the VITAL study, people with what was considered “normal” body mass index could expect a much higher risk reduction for developing advanced cancer than people with a higher BMI.

A person’s age, sex and cholesterol levels can also impact their body’s ability to make and maintain vitamin D. If you supplement, be sure to use vitamin D3. It’s known to be more easily absorbed by the body.

Sources:

CRISPR uncovers gene that supercharges vitamin D—and stops tumors in their tracks — ScienceDaily

SDR42E1 modulates vitamin D absorption and cancer pathogenesis: insights from an in vitro model — Frontiers in Endocrinology

Vitamin D Deficiency — Cleveland Clinic

Vitamin D — You and your Hormones

Ask the Doctors – How much sunshine do I need for enough vitamin D? — UCLA Health

The post The link between the vitamin D gene and cancer appeared first on Easy Health Options®.

Despite efforts to find alternatives, PFAS are still present in all kinds of products we use and consume — new clothes, takeout containers, cosmetics, personal care products, nonstick cookware and stain-resistant furniture and rugs, just to name a few.

PFAS are linked with numerous health impacts, including celiac disease, liver damage, certain types of cancer, high cholesterol, high blood pressure and decreased fertility. They’re also linked to higher risks for diabetes, obesity, asthma and thyroid disease.

So, what can be done? Even if we stopped using all products containing PFAS today, according to the U.S. Centers for Disease Control and Prevention, PFAS are detectable in nearly all people living in the United States.

Luckily, a recent discovery points to a possible solution — and it’s one that already resides in your body….

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Gut bacteria help remove PFAS

Bacteria that encounter chemicals like pesticides have mechanisms to deal with them. For example, studies have already seen that gut bacteria can pick up and store unintended targets such as pharmaceuticals. But it wasn’t known if the same could happen with pollutants like PFAS.

To find out, an international team of researchers exposed human gut bacteria to two common forms of PFAS and other pollutants. And the results were encouraging…

Multiple bacterial strains, including E. coli, absorbed PFAS in lab dishes, storing the chemicals in clumps inside their cells, according to Dr. Kiran Patil, a molecular biologist at the University of Cambridge and senior author of the study.

“We found that certain species of human gut bacteria have a remarkably high capacity to soak up PFAS from their environment at a range of concentrations, and store these in clumps inside their cells,” Patil says. “Due to aggregation of PFAS in these clumps, the bacteria themselves seem protected from the toxic effects.”

Even better, the gut bacteria of so-called “humanized” mice, whose intestines have been cleared of existing microbes and replaced with nine kinds of microbes that live in human guts, had more PFAS in their poop than microbe-free mice. This suggests that gut bacteria can carry forever chemicals out of the body in feces.

The researchers also discovered that as the mice were exposed to increasing levels of PFAS, the microbes worked harder, consistently removing the same percentage of the chemicals.

Within minutes of exposure, the bacteria absorbed between 25% and 74% of the PFAS.

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Could probiotics flush out PFAS?

The results are certainly promising. Next, researchers could track differences in gut microbiomes and PFAS levels in people from the same place, to see if the same method is just efficient at clearing these chemicals from our bodies

They are already planning to use these findings to create probiotic dietary supplements that boost the levels of these helpful microbes in the gut to protect against the toxic effects of PFAS.

In the meantime, the researchers suggest several actions we can take to protect ourselves against PFAS, including avoiding PFAS-coated cookware and using a good water filter. While it’s challenging to remove PFAS from your drinking water, some filtration techniques are more effective than others. Granular activated carbon absorption filters, ion exchange resin filters and reverse osmosis filters work the best.

Keeping your gut healthy by promoting a balanced microbiome is always a good idea, if for no other reason than to avoid leaky gut. Over time, the gut lining can become permeable and allow chemicals that would normally be excreted in waste to find their way into the bloodstream.

If you have problems with constipation, be sure to address them. Slow motility — which references the amount of time it takes for waste to leave your body — allows the bad stuff to sit in your colon long enough to be absorbed into your colon walls, where it also can make its way into the bloodstream. To test your motility speed, try this at-home test.

Sources:

Gut microbes may flush ‘forever chemicals’ from the body — ScienceNews

Gut microbes could protect us from toxic ‘forever chemicals’ — University of Cambridge

Human gut bacteria bioaccumulate per- and polyfluoroalkyl substances — Nature Microbiology

The post Could we actually poop out ‘forever chemicals’? appeared first on Easy Health Options®.

However, as is so often the case with medications, the truth is somewhat murkier. The gabapentinoid class of drugs, which includes gabapentin, has been associated with a 30 percent higher risk of hip fracture.

And some of the possible side effects of gabapentin use include fatigue, dizziness, headache, difficulty speaking, memory loss, movement problems and unusual eye movements and double vision.

All of that is disturbing enough. But for people who have taken gabapentin for years, an even more alarming side effect could be waiting for them…

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Gabapentin linked to increased cognitive impairment and dementia risk

A team of U.S. researchers examined real-time data from TriNetX, a health research network containing electronic health records from 60 U.S. healthcare organizations.

They studied the health records of adult patients who had and hadn’t been prescribed gabapentin for chronic low back pain between 2004 and 2024 (with 26,414 in each group). They took into account demographics, co-existing conditions and the use of other pain-relieving drugs.

The results were astonishing…

Those who had received six or more prescriptions for the drug were 29% more likely to be diagnosed with dementia and 85% more likely to be diagnosed with mild cognitive impairment (MCI) within 10 years of their initial pain diagnosis.

What’s more, when the records were stratified by age, those between the ages of 18 and 64 who were prescribed gabapentin were more than twice as likely to develop either dementia or MCI than those who hadn’t recieved a prescription. That’s a lot younger than those normally considered at risk for those conditions.

When the younger cohort was broken down further, there was no heightened risk found among those between the ages of 18-34 who were prescribed the drug.

But for users between the ages of 35-49, the risks of dementia more than doubled — and MCI more than tripled. A similar pattern was found in those between the ages of 50 and 64.

There was also a correlation between risk and prescription frequency. Patients with 12 or more prescriptions were 40% more likely to develop dementia and 65% more likely to develop MCI than those prescribed between three and 11 times.

As recently as 2023, gabapentin was ranked #10 in a list of the top 50 most commonly prescribed drugs in the U.S.

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A worrisome association

Because this is an observational study, no firm conclusions can be drawn about cause and effect. The researchers also note they weren’t able to account for dose or length of gabapentin use.

However, they conclude, “Our findings indicate an association between gabapentin prescription and dementia or cognitive impairment within 10 years. Moreover, increased gabapentin prescription frequency correlated with dementia incidence.”

These findings provide “a foundation to further research whether gabapentin plays a causal role in the development of dementia and cognitive decline,” the investigators write in the study.

In the meantime, they say their observations “support the need for close monitoring of adult patients prescribed gabapentin to assess for potential cognitive decline.”

If you use gabapentin for pain or seizure control, you may want to talk to your doctor about whether you should switch to a different medication. Definitely don’t stop using it without speaking with your doctor first about an alternative.

Sources:

Nerve pain drug gabapentin linked to increased dementia, cognitive impairment risks — Medical Xpress

Risk of dementia following gabapentin prescription in chronic low back pain patients — Regional Anesthesia & Pain Medicine

Does Gabapentin Raise Dementia Risk? — Medscape

The Top 50 Drugs Prescribed in the United States — Healthgrades

The post A top 10 commonly prescribed drug linked to dementia appeared first on Easy Health Options®.

So what could explain this?

For some people, obesity isn’t just about willpower or lifestyle choices — it’s often tied to genetics. More research is uncovering how our genes can play a significant role in weight gain and loss.

While previous studies have pointed to genes like CRTC1 and MC4R in relation to obesity, a recent study has brought attention to another gene: SMIM1…

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The SMIM1 Gene and Weight Gain

Researchers first discovered the SMIM1 gene about ten years ago while searching for the gene responsible for a specific blood type known as Vel. About 1 in 5,000 people don’t have this gene, making them Vel-negative.

A team from the University of Exeter studied nearly 500,000 participants, finding 104 people with a variant of the SMIM1 gene that doesn’t work properly. By analyzing blood samples from both those who have the gene and those who don’t, they noticed an interesting trend.

Those with the SMIM1 gene variant tended to weigh more — on average, about 4.6 kilograms more for women and 2.4 kilograms for men. One reason for this might be that these individuals burn fewer calories when at rest.

They also exhibited other signs associated with obesity, such as higher fat levels in the blood and lower thyroid hormone levels.

The implications of these findings are pretty significant—this genetic variant might be playing a part in obesity for around 300,000 people worldwide and could lead to new treatment options.

Unlocking the Thyroid Connection

What’s particularly interesting is how this research connects to thyroid health. The researchers are now considering whether a common medication for thyroid issues, called levothyroxine, could aid in weight management for individuals who don’t have both copies of the SMIM1 gene.

As lead researcher Mattia Frontini explains, “Our findings highlight the need to investigate the genetic cause of obesity, to select the most appropriate and effective treatment, but also to reduce the social stigma associated to it.”

However, it may take some time for clinical trials to be completed. In the meantime, if you’re facing challenges with weight gain and suspect thyroid issues, there are steps you can take to support your thyroid.

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Taking Care of Your Thyroid

In a previous study, Penn Medicine professor Dr. Mitchell Lazar noted about the thyroid, “… thyroid hormone doesn’t just turn things on or off, as the canonical model suggests, but instead more subtly shifts the balance between the repression and enhancement of gene activity. Yet, as people with hypothyroidism know, the lack of thyroid hormone can have profound effects on the body.”

The thyroid relies on specific nutrients to function optimally. One of the most crucial elements for thyroid function and healthy metabolism is iodine. You can find iodine in foods like sea vegetables, cranberries, raw milk, eggs, yogurt, and beans. Other nutrients that support the thyroid include:

Copper: This mineral can help stimulate the thyroid and prevent excess thyroid hormone from building up in the body.

L-Tyrosine: This amino acid works alongside iodine to produce the hormones that your thyroid needs to function well.

Selenium: This mineral helps convert inactive thyroid hormone into its active form.

Zinc: This essential mineral supports the transformation of one key thyroid hormone to another and helps release stored vitamin A from the liver, which is beneficial for thyroid health.

Additionally, you might want to consider taking ashwagandha root. It’s a powerful antioxidant that helps protect your thyroid function, allowing it to produce more necessary hormones.

In summary, understanding the link between genetics, thyroid health, and weight gain can pave the way for better treatment options. By focusing on your thyroid health and nutrition, you may find a more balanced and effective approach to managing your weight.

Sources:

New genetic cause of obesity could help guide treatment — ScienceDaily

SMIM1 absence is associated with reduced energy expenditure and excess weight — Med

The post New gene link to obesity and a thyroid connection appeared first on Easy Health Options®.

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

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

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

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

What exactly is astaxanthin?

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

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

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

How astaxanthin works in the body

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

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

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

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Astaxanthin and inflammation

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

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

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

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

Astaxanthin and immune system health

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

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

Astaxanthin and brain health

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

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

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

Astaxanthin and heart health

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

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

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

Astaxanthin and blood sugar problems

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

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

Astaxanthin and eye health

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

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

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

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

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

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

Astaxanthin and skin health

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

Astaxanthin and longevity

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

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

To supplement or not to supplement

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

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

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

Sources:

Health Benefits of Astaxanthin — Nourish by WebMD

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

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

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

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

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

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

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

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

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

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

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

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

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One of the essential 8 stood out

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

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

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

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

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

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

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

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Boosting your Life’s Essential 8 score

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

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

How can you improve your score?

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

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

Sources:

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

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

Life’s Essential 8 — American Heart Association

The post Why poor sleep is a ticking time bomb for women over 45 appeared first on Easy Health Options®.

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

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

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

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

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Blood sugar elevation and virility

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

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

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

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

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

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

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

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Keeping blood sugar in balance

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

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

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

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

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

Sources:

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

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

Erectile dysfunction — Mayo Clinic

Blood Glucose and Exercise — American Diabetes Association

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

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

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

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

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

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

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Chickpeas for cholesterol, black beans for inflammation

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

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

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

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

No significant changes were observed in glucose metabolism markers.

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

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

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Incorporating disease-lowering legumes into your diet

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

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

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

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

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

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

Sources:

A cup of chickpeas a day lowers cholesterol — ScienceNews

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

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

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

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

Chart of high-fiber foods — Mayo Clinic

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

Unmanaged high blood pressure can weaken small blood vessels in the brain. Over time, these damaged blood vessels can no longer deliver the same amount of oxygen to the brain, causing nerves and brain cells to gradually die off.

This leads to what’s known as “white matter lesions,” areas of the brain that have been associated with cognitive decline and dementia.

Judging from this, it seems obvious that lowering your blood pressure can reduce your dementia risk. But is there proof of that?

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Blood pressure and dementia risk

In an exciting four-year study known as the China Rural Hypertension Control phase III (CRHC-3), a diverse team of researchers looked into how controlling high blood pressure might affect the risk of dementia. They gathered nearly 34,000 participants who were struggling with uncontrolled hypertension.

The participants were split into two groups: one received special care, while the other went about their usual care. The intervention group had community health providers, under the guidance of primary care doctors, start them on medication to manage their blood pressure. This group also got support with lifestyle changes, medication management, and tips for keeping track of their blood pressure from home. The aim was to get their blood pressure down to a healthier level—specifically, less than 130 mm Hg for systolic and 80 mm Hg for diastolic.

On the other hand, the usual care group just had their blood pressure checked at clinics without any additional support. After 48 months, the results were telling: the intervention group was taking an average of three different blood pressure medications, while the usual care group managed with just 1.2 medications.

The findings were really positive. About 4.6% of the intervention group were diagnosed with dementia, compared to 5.4% in the usual care group.

This means that treating high blood pressure reduced the risk of developing dementia by about 15%. Not only that, but the intervention group also experienced fewer issues with cognitive impairment without dementia, a significant indicator of brain health.

Throughout the study, the intervention group managed to lower their blood pressure by an impressive 22.0/9.3 mm Hg, and they had fewer serious health complications during the trial compared to their counterparts in the usual care group.

Dr. Jiang He from UT Southwestern Medical Center shared the study’s groundbreaking results, highlighting it as the first to show a significant reduction in dementia risk linked to high blood pressure treatment. These findings align with the results from a similar U.S. study, the SPRINT MIND trial, which found that stricter blood pressure control could also lower the risk of cognitive decline and dementia.

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Getting blood pressure under control

The researchers did note that participants were relatively young and the follow-up was relatively short. The baseline age was about 63 in both participant groups.

However, most experts agree that cognitive decline typically begins during one’s 60s and beyond but can be influenced by many factors.

If you have high blood pressure now, make sure you and your doctor discuss options for controlling it. If it’s only mildly high, the following lifestyle adjustments may be enough to bring it into the normal range:

• Eat a heart-healthy diet (the DASH diet is a good example). Make sure it includes plenty of potassium-rich fruits and vegetables.
• Make sure you’re getting plenty of healthy fats and omega-3s, like the kind you get from fatty fish such as salmon and tuna. An analysis published in the Journal of the American Heart Association identified the optimal daily amount needed to help lower blood pressure.
• Get some exercise. Research has found it can be as effective as medication.

Sources:

Common Intervention Lowers Dementia Risk, Trial Shows — MedPage Today

Blood pressure reduction and all-cause dementia in people with uncontrolled hypertension: an open-label, blinded-endpoint, cluster-randomized trial — Nature Medicine

The correlation between aging and cognitive decline — Greater Good Health

The post High blood pressure? Lower it and your dementia risk appeared first on Easy Health Options®.

Every weekend when the weather is nice, you can find them there, walking across the pristine, perfectly manicured courses as they play.

A few years ago, I became aware that some of the pesticides used to keep that grass lush have been linked with Parkinson’s disease, a well-known neurological condition for which there is no cure.

It’s information I’m always quick to share with any of my golf-playing friends. Some have been a little skeptical, considering the cardiometabolic benefits of golf, but reassured me that they avoid playing on the course immediately after pesticide applications.

Now, new research not only reinforces the potential danger active golfers face, but has revealed an association between just living in close proximity to a golf course and more than double the risk for Parkinson’s…

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Golf course proximity and Parkinson’s

Parkinson’s disease has been tied to a number of environmental contaminants, including:

• Solvents, like the dry cleaning and degreasing chemical perchloroethylene (PCE), also known as tetrachloroethylene, and trichloroethylene that can contaminate drinking water;
• And herbicides/pesticides like paraquat, simazine, atrazine and lindane — some of which have been used to treat golf courses for years.

Despite this, very few studies have looked at the relationship between pesticide exposure from golf courses and Parkinson’s.

So, a team of U.S. researchers examined 139 golf courses in southern Minnesota and western Wisconsin, and evaluated 419 Parkinson’s disease cases and 5,113 controls, matched for age and sex, while adjusting for variables including whether the location of the golf course was urban or rural.

Their study found that living within one mile of a golf course was associated with more than double the chances of developing Parkinson’s when compared with living more than six miles away. The odds of Parkinson’s decreased by 9 percent for every one-mile increase in distance from a golf course, up to 18 miles.

That’s not all. Those living within water service areas with a golf course had nearly double the odds of Parkinson’s compared with individuals in water service areas without golf courses, and 49% higher chance of Parkinson’s compared with participants with private wells.

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Vulnerable groundwater regions at high risk

Living in water service areas with a golf course in vulnerable groundwater regions was associated with 82 percent higher odds of contracting Alzheimer’s compared to those in nonvulnerable groundwater regions.

A vulnerable groundwater region is any region with coarse-textured soils, shallow bedrock or karst geology.

“Our study found that both distance from a golf course and karst topography were independently associated with risk of Parkinson’s disease,” study lead Dr. Brittany Krzyzanowski of the Barrow Neurological Institute in Phoenix told MedPage Today.

“Karst topography describes a region with limestone bedrock that slowly dissolves over time, creating underground voids that allow water from the surface to move more rapidly through it,” she added. “This means that pesticides applied to grass or crops can more readily move into the groundwater supply after a rain.”

Krzyzanowski added that more research is needed to fully understand the risks, and that the researchers plan to replicate the study using a nationwide dataset.

Until then, the findings suggest that people living near golf courses should be aware of the risks and take steps to minimize exposure to these pesticides. Krzyzanowski suggested asking the neighboring golf course about their spraying schedule and staying indoors and away from the course during those times.

She also suggested using a carbon water filter to reduce the risk of contamination from drinking water—advice also offered also by the American Parkinson Disease Association.

Another potentially helpful tip is to consider supplementing CoQ10 and PQQ. Together, these two enzymes help protect the brain’s neuron cells by boosting mitochondria and reducing oxidative stress.

Pollution particles tend to hitch a ride on these neuron cells and travel directly to your cerebellum, so anything that can give them an added boost is a good idea.

Sources:

Risk of Neurologic Disorder Rises for People Who Live Near Golf Courses — MedPage Today

Proximity to Golf Courses and Risk of Parkinson Disease — JAMA Network Open

The post Live near a golf course? Your risk for Parkinson’s may double appeared first on Easy Health Options®.

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

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

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

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

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

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Mondays acts as a ‘stress amplifier’

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

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

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

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

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

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

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

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

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Ways to battle ‘anxious Mondays’

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

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

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

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

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

Sources:

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

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

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

For a while, he was relying on over-the-counter sleep medications to get better rest. But they never really worked all that well, plus the potential side effects of some popular prescription sleep aids certainly gave us both pause.

I’ve been on the lookout for more natural sleep remedies to help him — and recent research has uncovered a pretty simple solution. Even better, the only side effects are healthy ones…

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Mom knew what she was talking about

Previous studies have shown that inadequate sleep can drive people toward unhealthier diets that are high in fat and sugar. Yet, doctors and scientists still don’t know a great deal about how diet can affect sleep patterns.

In this study, a team of U.S. researchers examined the eating patterns of 34 healthy young adults. The participants recorded their eating habits for up to one week.

They also wore wrist monitors to track sleep fragmentation — interruptions between sleep cycles, such as deep and light sleep phases, that keep the body and brain from reaching and maintaining restorative sleep stages.

Results showed a clear connection between each day’s diet and meaningful differences in the subsequent night’s sleep. Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night. Similarly, those who consumed more healthy carbohydrates, such as whole grains, also benefited from better sleep.

Based on their findings, the researchers estimate that people who eat five cups of fruits and vegetables each day, as recommended by the U.S. Centers for Disease Control, could experience a 16 percent improvement in sleep quality compared to people who consume none.

“Sixteen percent is a highly significant difference,” says co-senior author Dr. Esra Tasali, director of the UChicago Sleep Center. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”

The researchers believe the carbohydrates and fiber in the fruits and vegetables have the strongest impact on sleep. This reinforces a previous study that found a link between increased fiber and better sleep.

It also proves, even if she didn’t know the specifics, that mom was right when she bugged you to eat your fruits and veggies.

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Certain fruits and veggies are even better for sleep

The researchers believe they’ve found a significant enough relationship to conduct further studies to establish causation, broaden the findings across diverse populations and examine how underlying mechanisms, such as digestion, neurology and metabolism, could come into play.

For now, based on current data, the researchers are confident in recommending a regular diet rich in complex carbohydrates, fruits and vegetables to ensure long-term sleep health.

“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” Tasali says. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge.”

“People are always asking me if there are things they can eat that will help them sleep better,” says co-senior author Dr. Marie-Pierre St-Onge, director of the Center of Excellence for Sleep & Circadian Research at Columbia University. “Small changes can impact sleep. That is empowering — better rest is within your control.”

So if you’re having trouble sleeping, try for five cups of fruits and vegetables every day. If you’re wondering what that amount looks like, here are some examples:

• 1 medium apple, grapefruit, nectarine, orange, peach or pear
• 22 grapes
• 8 large strawberries
• 1 large bell pepper
• 2 medium carrots or 12 baby carrots
• 1 medium potato

If you really want to boost your odds of a good night’s rest, try adding these fruits and veggies that have been shown to promote better sleep:

• Kiwi: One study showed eating two kiwis an hour before bedtime for four weeks increased the total sleep time and sleep efficiency in adults with sleep disorders.
• Tart cherries: Also known as sour cherries, these are naturally high in melatonin, making them conductive to sleep.
• Leafy greens: Leafy greens like spinach are high in magnesium, which promotes good sleep quality.

One last tip: Choose organic produce when possible. Some pesticides have been found to interact with melatonin (your natural sleep hormone) receptors in the brain resulting in sleep problems and metabolic disorders.

Sources:

The Secret to Better Sleep Could Be As Simple As Eating More Fruit And Veggies — Science Alert

Eating more fruits and veggies could help you sleep better — UChicago Medicine

Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults — Sleep Health

These 3 Fruits May Help You Sleep Better — St. Vincent’s Medical Center

6 Foods That Help You Sleep — Cleveland Clinic

The post Eat your way to better sleep in just 24 hours appeared first on Easy Health Options®.

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

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

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

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The role of acid load

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

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

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

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

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

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

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

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Switching to a more alkalizing diet

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

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

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

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

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

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

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

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

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

Sources:

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

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

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

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

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

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

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

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

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

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

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The key could be a molecule that maintains healthy cholesterol

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

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

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

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

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

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

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

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

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Effects of low ApoM could be reversible

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

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

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

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

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

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

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

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

Sources:

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

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

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

Berberine – Uses, Side Effects, and More — WebMD

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

Niacin — Mayo Clinic

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

GSM encompasses a collection of genital, sexual and urinary symptoms and signs associated with decreased estrogen and sex steroid levels. These include vaginal dryness, vulvar atrophy and urinary urgency or incontinence.

The vulva refers to the external female genitalia, while the vagina relates to the internal anatomy. For both parts, menopause can cause itching, burning, pain, decreased lubrication and changes in the skin’s appearance.

Not surprisingly, the end result of GSM is a decrease in the frequency of sexual activity for women between the ages of 40 and 70. I mean, who wants to have sex when it hurts?

There are ways to help combat this pain, one of which is by reversing GSM itself. Since GSM is caused by estrogen deficiency, the standard remedy is vaginal ultra-low-dose estrogen therapy. But the breast cancer link can discourage some women from taking this route.

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Sex can improve genitourinary syndrome of menopause

The researchers undertook a study involving more than 900 Japanese women aged 40 to 79 years to explore the link between regular sexual activity and vulvovaginal-related menopausal symptoms. They defined “regular sexual activity” as engaging in sex in the past three months. Having sex in the past year but not in the past three months was considered “lower sexual activity.”

To no one’s surprise, the researchers confirmed the proportion of women having regular sex decreased significantly with age, aligning with the decrease in Female Sexual Function Index scores for sexual desire, arousal and lubrication. The index consists of 19 questions on female sexual function under six domains.

One interesting note: despite the decrease in sexual desire, arousal and lubrication, orgasm and satisfaction were shown not to decline with age.

The study results showed that while some sexual functions and symptoms change with age, they may be maintained in women who engage in more regular sexual activity. Results also demonstrated a lower prevalence of GSM-related symptoms such as vulvar pain, irritation and dryness in women having regular sex.

What to do if worried about estrogen

Dr. Monica Christmas, associate medical director for The Menopause Society, said the study’s findings emphasize the importance of diagnosing and treating GSM.

“Only 2.9% of the participants reported using hormone therapy,” Christmas says. “Local low-dose vaginal estrogen therapy is safe and highly effective at alleviating bothersome vulvovaginal symptoms contributing to pain and avoidance of intercourse.

She adds that “optimal sexual health is integral to overall well-being” and that it is “imperative to recognize the effect these symptoms can have on women who aren’t sexually active.

“Treatment should be offered to anyone with symptoms, whether engaging in sexual activity or not,” Christmas says. “Normalizing use of local low-dose estrogen therapy should be a thing.”

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So far, according to Johns Hopkins, clinical trials have indicated minimal to no systemic absorption of the type of topical estrogen therapy used to treat GSM, resulting in no increased risk of breast cancer recurrence.

But if you’re a GSM sufferer who’s still wary of estrogen therapy, there are things you can do to make sex more comfortable. One of the primary methods is vaginal lubrication.

There are water-based lubricants that you apply just before having sex to reduce discomfort during intercourse. You want to avoid products that contain glycerin or warming properties because they can irritate that sensitive tissue of the vagina. Also, if you’re using condoms, don’t use petroleum jelly or other petroleum-based products for lubrication because they can break down latex condoms on contact.

If this type of lubrication proves ineffective, you can try vaginal moisturizers to restore some moisture to your vaginal area. External moisturizers help the vulva area, and internal moisturizers are inserted into the vagina. These need to be applied every few days, and their effects generally last longer than those of a lubricant.

You can also try pelvic floor exercises to improve vaginal blood flow and tissue elasticity. A pelvic floor therapist can help if needed. Libido-boosting exercises, like hip thrusts, will increase blood flow to the pelvis, mimicking what happens during intimacy. It’s well known that blood flow improves erections for men, but it’s less known that for women, it enhances our pleasure zones.

In addition, make sure you’re managing your stress levels. The stress hormone cortisol decreases testosterone, which significantly impacts sex drive in women. It also negatively affects the body’s production of DHEA (dehydroepiandrosterone), a hormone precursor that the body uses to produce estrogen and testosterone.

Sources:

The pleasure prescription: Why more sex means less menopause pain — ScienceDaily

Cross-sectional study of the association between regular sexual activity and sexual function and genitourinary syndrome of menopause–related symptoms — Menopause

Genitourinary Syndrome of Menopause — Johns Hopkins Medicine

Vaginal atrophy — Mayo Clinic

Experiencing Vaginal Dryness? Here’s What You Need to Know — The American College of Obstetricians and Gynecologists

The post The surprising benefits of regular sex in menopause appeared first on Easy Health Options®.

This means that a person born in 2000 could, on average, live 30 years longer than someone born in 1900, reaching an age of around 80. However, we may have reached an upper limit on human longevity.

In certain countries, including the U.S., the average lifespan has declined slightly in recent years, partly due to our inability to slow the effects of aging, such as frailty, dementia, heart disease and sensory impairments.

Still, scientists continue to explore ways to mitigate the impacts of aging, including high-intensity exercise, hyperbaric oxygen therapy, and supplements such as astaxanthin, pyrroloquinoline quinone and grape seed extract. Each of these methods is believed to activate distinct “longevity switches” in the body, potentially extending lifespan.

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The impact of caffeine on AMPK

We’ve long known about the potential life-lengthening benefits of coffee, including reduced risk of age-related diseases. However, we haven’t been entirely clear on the mechanism behind it all.

A few years ago, researchers at Queen Mary University of London found that caffeine helps cells live longer by acting on a growth regulator called TOR, or Target of Rapamycin. This biological switch, which tells cells when to grow based on the availability of food and energy, has been controlling energy and stress responses in living things for over 500 million years.

In a recent study, the same research team sought to investigate the effect of caffeine on fission yeast, a single-celled organism closely related to human cells. In doing so, they were surprised to learn that caffeine doesn’t act directly on TOR. Instead, it activates the AMPK system, which acts as a sort of cellular energy monitor and is evolutionarily conserved in both yeast and humans.

“When your cells are low on energy, AMPK kicks in to help them cope,” explains Dr. Charalampos (Babis) Rallis of Queen Mary University of London, the study’s senior author. “And our results show that caffeine helps flip that switch.”

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How caffeine supports our cells

Using the yeast model, the researchers demonstrated that caffeine’s effect on AMPK influences how cells grow, repair their DNA and respond to stress. All of these factors are tied to aging and disease.

“These findings help explain why caffeine might be beneficial for health and longevity,” says Dr. John-Patrick Alao, the postdoctoral research scientist leading this study. “And they open up exciting possibilities for future research into how we might trigger these effects more directly — with diet, lifestyle or new medicines.”

Interestingly, AMPK is also a target of metformin, a common diabetes medication being studied in conjunction with the antifungal agent rapamycin for its potential to extend human lifespan.

Clearly, more research is needed before we can definitively say that caffeine helps us live longer. However, we do know that caffeine has several other health benefits.

For instance, caffeine can help you burn more fat while exercising and fight off Alzheimer’s disease. It protects heart health by lowering LDL cholesterol and reducing the risk of heart failure and atrial fibrillation. It can also lead to reduced dementia risk, prevention of the brain deterioration caused by Parkinson’s disease, lower risk of type 2 diabetes and reduced odds of colon cancer recurrence.

With all these positives, it’s safe to say that you’ll want to keep up your morning coffee habit, or adopt one if you don’t currently indulge.

That said, if you find that the caffeine in coffee makes you too jittery, try a cup of green tea instead, as I do. I find the caffeine in green tea to have a much lighter touch. And the antioxidants in green tea may help ward off cancer, protect your eyesight and balance your blood sugar, all things that can go a long way in helping you live a long, healthy life.

Sources:

Scientists reveal your morning coffee flips an ancient longevity switch — ScienceDaily

Dissecting the cell cycle regulation, DNA damage sensitivity and lifespan effects of caffeine in fission yeast — Microbial Cell

Human Longevity May Have Reached its Upper Limit — Scientific American

What doctors wish patients knew about falling U.S. life expectancy — AMA

The post The cellular longevity switch tripped by caffeine appeared first on Easy Health Options®.

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

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

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Exercise, omega-3 and tooth health

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

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

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

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

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

Benefits to bone and tissue

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

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

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

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

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

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

• Mackerel
• Salmon
• Herring
• Oysters
• Sardines

Sources:

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

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

What is a Root Canal? — American Association of Endodontists

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

That’s why a lot of women choose to take hormone replacement therapy (HRT) to counteract some of those symptoms. But HRT isn’t for everyone, and may elevate risk of breast, endometrial and ovarian cancers, as well as heart attack, stroke and pulmonary embolism.

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The vegan diet and hot flashes

About 80 percent of menopausal women suffer from vasomotor symptoms commonly known as hot flashes. They can occur during the day or night (or worse, both), interfering with sleep and quality of life.

Back in 2022, researchers looking for ways to counteract these uncomfortable symptoms conducted the Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS). The study involved 84 women who reported having two or more moderate-to-severe hot flashes daily.

The women were randomly assigned to one of two groups: an intervention group asked to follow a low-fat vegan diet that included a half cup of cooked soybeans a day, or a control group that continued their usual diets for 12 weeks.

The results were remarkable. The vegan diet…

• Decreased overall hot flashes by 95 percent
• Eliminated severe hot flashes
• Led to a 96 percent decrease in moderate-to-severe hot flashes
• Reduced daytime and nighttime hot flashes by 96 and 94 percent, respectively

As if that weren’t enough, participants following the vegan diet lost 6.4 pounds on average.

“We do not fully understand yet why this combination works but it seems that these three elements are key — avoiding animal products, reducing fat, and adding a serving of soybeans,” explains lead researcher Neal Barnard, MD, president of the Physicians Committee and adjunct professor at the George Washington University School of Medicine.

“Our results mirror the diets of places in the world, like pre-Westernized Japan and modern-day Yucatán Peninsula, where a low-fat, plant-based diet including soybeans is more prevalent and where postmenopausal women experience fewer symptoms.”

But to get more insight into how a vegan diet affected these changes, the researchers conducted a secondary analysis of the WAVS data — and have recently released their findings…

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Changes to the gut microbiome made all the difference

The researchers discovered something unusual in the gut microbiomes of the women that could account for the relief provided by the vegan diet…

When comparing stool samples from a subset of 11 participants at the start of the study and again after 12 weeks on a vegan diet, they found changes in the amount of several types of gut bacteria.

They saw an association between decreased severe daytime hot flashes and a reduction in the abundance of Porphyromonas and Prevotella corporis bacteria. Prevotella corporis has also been found in the gut of rheumatoid arthritis patients and appears to have pro-inflammatory properties.

In addition, a decrease in Clostridium asparagiforme was linked with a reduction in total severe and severe nighttime hot flashes. This bacteria has been shown to produce trimethylamine-N-oxide, a compound associated with an increased risk of cardiovascular disease and type 2 diabetes.

Therefore, a reduced abundance of Clostridium asparagiforme could partly explain the benefits of a plant-based diet for cardiovascular health. It could also provide a possible link between hot flashes and cardiovascular disease. For women, the risk of heart disease begins to climb during menopause and skyrockets in the years following.

The researchers also found changes in the levels of other bacteria could play a role in alleviating hot flashes by stabilizing estrogen levels, reducing inflammation and increasing satiety.

“Women who want to fight hot flashes should feed the bacteria in their gut a vegan diet rich in fruits, vegetables, grains and beans, which also leads to weight loss and protects against heart disease and type 2 diabetes,” says study co-author Dr. Hana Kahleova, director of clinical research at the Physicians Committee for Responsible Medicine.

Sources:

1. Vegan diet fosters changes in gut microbiome that reduce hot flashes by 95%, finds new study — EurekAlert!

2. A dietary intervention for postmenopausal hot flashes: A potential role of gut microbiome. An exploratory analysis — Complementary Therapies in Medicine

3. Hot flashes — Mayo Clinic

The post 3 ingredients that stop hot flashes, start weight loss in menopause appeared first on Easy Health Options®.