Self-Care Questionnaire

Hello again: I just saw this great article on dietary cancer risks, and it focuses on A.G.E.s which was a topic in the October 7 th blog. If you recall, A.G.E.s are Advanced Glycosylated End products and are toxic to our system. This article is from our local V.C.U college of medicine and is very informative: “Food is more than just fuel for the body. It’s often about the experience, the panoply of flavors and aromas — from the simple browning of a crispy slice of toast to the sweetness of caramelized onions. But behind the most delicious foods and flavors is a source of cellular inflammation that has led to growing concern among top cancer prevention researchers. Nearly every food naturally contains what’s known as advanced glycation end products (A.G.E.s). The amount of these metabolites can be supercharged depending on how food is processed and prepared. A raw apple, for example, contains 13 A.G.E.s. Cooking leads to the formation of new A.G.E.s, especially when food is cooked at higher temperatures for a long time. The amounts can increase depending on the method. In addition to being consumed through food, A.G.E.s are formed within the body as sugar combines with fat, protein and even genetic material in a complex series of reactions known as glycation. Human bodies are only capable of eliminating a fraction of the A.G.E.s they consume. Over time, they accumulate in tissues and organs, causing increased oxidative stress and inflammation that research suggests contributes to chronic diseases throughout the body. “Advanced glycation end-products” is hardly a household term … yet. But a pair of researchers at VCU Massey Comprehensive Cancer Center are working to create greater awareness of the role they play in driving the body’s inflammatory responses, more rapidly aging the body and increasing cancer risk.” https://www.mcvfoundation.org/news/stories/boiling-down-dietary-cancer-risks Bottom Line: This should all be very familiar to you if you have been following my blog for a while (thank you!) …it is all about chronic low-grade inflammation and how it has multiple negative effects on our health, including cancer induction and aging. The reason it is important to mention aging is that aging is a known risk factor for all chronic and degenerative diseases. The more we can age optimally and reduce inflammaging, the longer and better both our healthspan and lifespan will be. Go to this link below that I previously shared to learn about how to lower your exposure to A.G.E.s (less is better) …hint: go plant based with low temperature cooking. https://anti-ages.org/a-g-e-s-in-food-1

Hello again to all: Thanks for reading my blogs, I appreciate your interest and hope you are doing well. Here is some important news to help you improve your health and the planet as well:  “A prospective cohort study of adults in India has found that those following a predominantly plant-based diet had lower risk of cardiovascular events than those eating an animal-based or mixed diet. Researchers followed nearly 10,000 participants and found that the plant-based group also had lower blood pressure, LDL cholesterol, and body weight.” Conclusions: Adherence to a plant-based diet was associated with a lower risk of cardiovascular events and more favorable changes in cardiovascular risk factors compared to mixed or animal-based diets. These findings suggest that promoting plant-based dietary patterns could be an effective strategy for cardiovascular disease prevention. https://www.afjbs.com/uploads/paper/f8bde8394713a15bb662ddfb27c1b07a.pdf?emci=ffdcbf05-be6b-ef11-991a-6045bdd9e096&emdi=11567917-546c-ef11-991a-6045bdd9e096&ceid=11731638 Bottom Line: This topic is not without controversy, as there are studies that do not reveal much of any difference between plant-based or animal-based diets and their effects on different markers of health or disease. However, as the research slowly improves and more big data is available, there is a consensus emerging as to what type of food plan is best for mankind and the planet. The preponderance of evidence that I have seen coming out recently consistently favors going plant-based, and that is what I am doing. I strongly recommend the ‘Nutritarian’ approach that is most eloquently articulated by Joel Fuhrman, MD in his many books. Perhaps the best one is a summary of his work: “Eat for Life”. I also invest in cookbooks and Smither-ize the recipes but stay plant based. If I could briefly summarize the best health promoting strategies into a short list, it would be this: · Flexitarian, mostly vegan food plan: whole unprocessed foods, chew slowly, & savor. · Exercise consistently: at a minimum, walks and body weight exercises (yoga) 4 days/wk · Do not sacrifice rest and sleep: consistent time to bed · Meditation and prayer daily routine. Find a way to be of service that you like. · eTRF: early time restricted feeding: all of my daily calories within a 12-to-14-hour window with 80% of total calories by 2 PM, and dinner as early as possible and the lightest meal of the day (only 20% of daily calories). Stop eating at least 4 hours before bed whenever possible. · Read widely and keep your brain active: avoid sitting as much as you can. · Have a hobby or two…have some fun! · Get outside into nature every day…a short walk after every meal is especially smart. · If your life is feeling unbalanced, step back and see what moves to make to restore balance.

Hello again friends: This should come as no surprise, especially if you have been reading my blogs you already know that science has confirmed the following: inflammation will cause, perpetuate, and/or aggravate every known chronic illness as well as make the severity or recovery from an acute illness or injury problematic. This principle even includes aging…now known as inflammaging. Thus, avoiding added sugars of all types (including alcohol) is a fundamental step in health promotion. And as I have said before, food is fundamental to the prevention of chronic illness (which is the leading cause of death and disability!!!) as well as optimal recovery and stability. Without a great food plan, even the best functional medicine and supplement protocols will be only partially effective. This is because every biochemical reaction in the body depends on nutrients derived from nature and not some industrially processed food like object. Ok, enough ranting…if you think science loves sugar because it is still allowed in everything, then think again and get rid of it: “Eating too much added sugar and other refined carbs is linked to inflammation in the body — which may lead to health problems. But eating more fiber may be a powerful way to reduce inflammation, with other lifestyle changes. Inflammation is part of the body’s natural healing process. During injury or infection, the body releases chemicals to help protect it and fight off any harmful organisms. This can cause redness, warmth and swelling. Some foods, like sugar, can also cause inflammation in the body. But this is not acute inflammation, like the type you’d get with an injury, which comes and goes quite quickly. It’s chronic. And chronic low-grade inflammation can increase your risk of serious health problems, such as heart disease, obesity, diabetes, cancer, rheumatoid arthritis, and allergies, according to research in humans and animals.” SUMMARY: Consuming too much added sugar and refined carbs is linked with elevated markers of inflammation in the body, as well as insulin resistance and weight gain. https://www.healthline.com/nutrition/sugar-and-inflammation Bottom Line: Just avoid added sugars of all types, processed grains and carbs, and seek out whole food sources of nutrition filled with fiber, phytochemicals, minerals, vitamins, and co-factors needed for optimal health expression. There truly is no other way to promote health as effectively as a healthy food plan. Do some research, invest in cookbooks, learn to become a really good chef and heal your household.

Hello again everyone: I do get asked frequently about alcohol, and I have to report what the latest research is saying: “Aug. 14, 2024 – People over age 60 who drink alcohol regularly are at an increased risk of early death, particularly from cancer or issues related to the heart and blood vessels. That's according to the findings of a new, large study that was published this week by JAMA Network Open and builds upon numerous other recent studies concluding that any amount of alcohol consumption is linked to significant health risks. That's a change from decades of public health messaging suggesting that moderate alcohol intake (one or two drinks per day) wasn't dangerous. Recently, experts have uncovered flaws in how researchers came to those earlier conclusions.” https://www.medscape.com/s/viewarticle/regularly-drinking-alcohol-after-60-linked-early-death-2024a1000f1i?ecd=wnl_dne2_240816_MSCPEDIT_etid6751868&uac=428598BV&impID=6751868 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822215 Bottom Line: The more you drink, the poorer your health outcomes. While this issue is nuanced by the total amount consumed, it appears that any consumption at all does not confer health benefits of any kind but quite the opposite. So, to age well and avoid disease and suffering it seems extremely important to avoid alcohol. This is especially double true if there is any family history of dementia, cancer of any kind, depression, any type of cardiovascular disease, high blood pressure, kidney or liver disease, and hormonal issues. “The researchers compared 12 years of health outcomes for occasional drinkers to those who averaged drinking at least some alcohol on a daily basis. The greatest health risks were seen between occasional drinkers and those whom the researchers labeled "high risk." Occasional drinkers had less than about two drinks per week. The high-risk group included men who averaged nearly three drinks per day or more, and women who averaged about a drink and a half per day or more. The analysis showed that compared to occasional drinking, high-risk drinking was linked to: A 33% increased risk of early death A 39% increased risk of dying from cancer A 21% increased risk of dying from problems with the heart and blood vessels. More moderate drinking habits were also linked to an increased risk of early death and dying from cancer, and even just averaging about one drink or less daily was associated with an 11% higher risk of dying from cancer. Low and moderate drinkers were most at-risk if they also had health problems or experienced socioeconomic factors like living in less affluent neighborhoods.” https://www.webmd.com/mental-health/addiction/what-is-alcohol-abuse This final link gives more insight into Alcohol Use Disorder signs and symptoms. Alcohol use can have immense negative influences on relationships of all kinds, personal and professional, so it is wise to take whatever steps are needed to step away from alcohol. It may not be easy, but it will be worth it.

Hey there everyone: I want to alert you to something about the chemistry of our food that makes a huge difference in our health status and how well we age. There are chemical reactions in food that mostly occur during food preparation/cooking that create inflammatory and damaging compounds called Advanced Glycosylated End Products, also known as A.G.E.s. In the quick read links below, you will get a great summary of these problems and why a plant-based meal approach is so much healthier and largely anti-inflammatory. “Research suggests that up to 30% of the A.G.E.s that we consume in our food remains inside our bodies and is not excreted. Over time, these A.G.E.s build up in our tissues, causing damage which can lead to serious chronic diseases. Due to increased food processing over the last few decades, we are consuming higher amounts of A.G.E.s than ever before. “ https://anti-ages.org/a-g-e-s-in-food-1 (This is a great visual guide and information source) Advanced glycation end products, generally found in higher amounts in animal-derived foods, are harmful compounds linked to insulin resistance and metabolic health issues. They are linked to inflammation, insulin resistance, oxidative stress, and multiple chronic diseases including diabetes and heart disease. A recent study suggests that a low-fat vegan diet may be more effective at reducing AGE levels and managing weight than the Mediterranean diet, at least in the short-term. For those who want to try a low-fat vegan diet, experts recommend gradually introducing more plant-based meals into your routine and seeking guidance from a doctor or registered dietitian to ensure balanced nutrition. The results of the present study showed a significant reduction in dietary AGEs and body weight among participants on the low-fat vegan diet, while those on the Mediterranean diet experienced no significant changes. https://www.medicalnewstoday.com/articles/low-fat-vegan-diet-outperforms-mediterranean-diet-in-reducing-ages-and-achieving-weight-loss?slot_pos=article_2&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-08-17&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600625/ https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1426642/full Bottom Line: As food science and health research evolves, there is an emerging consensus that the best eating pattern is plant-based, and animal sourced foods only 2 to 3 x per week. This information gives you some of the reasons why and how it will benefit you in many possible ways…including more optimal aging! “Our research shows that you can use the power of your plate to lose weight with a low-fat vegan diet that’s rich in fruits, vegetables, grains, and beans and low in AGEs,” adds Dr. Kahleova. “It’s a simple and delicious way to maintain a healthy weight and fight chronic disease.” https://scitechdaily.com/better-than-the-mediterranean-a-new-study-reveals-that-this-type-of-diet-is-best-for-weight-loss/

Hello once again: The evolving science regarding optimal dietary patterns is constantly progressing and helping us to figure out what is the best thing to eat for both overall health as well as specific diseases. Of course, this includes cardiovascular diseases so here is some interesting reading: “Plant-based diets (PBD) are becoming increasingly popular for their many health benefits, both in the prevention and treatment of disease. PBD have been shown to convey protective effects against obesity, diabetes, and other metabolic disorders. In addition, there is mounting evidence that a plant-based diet is beneficial for heart health. PBDs maximize the consumption of nutrient-dense plant foods while minimizing (or eliminating) processed foods, oils, and animal products. Thus, PBD are abundant in vegetables, fruits, legumes, and other unprocessed plant products. Systematic reviews and meta-analyses have demonstrated that the intake of fruits and vegetables, legumes, dietary fiber, nuts, and unsaturated fatty acids provide multiple health benefits and are associated with a reduced frequency of cardiovascular events. The consumption of animal products (including red and processed meats) on the other hand is associated with an increased cardiovascular risk. Results from the Adventist cohort study showed that people who eat a PBD reduced their risk of developing hypertension by almost 75%. Vegetarian diets were also associated with significantly lower medical care expenditure in patients with cardiovascular disease and were suggested as an effective strategy to alleviate the medical-economic burden in selected populations.” Bottom Line: What the researchers found was that going plant based had significant health benefits… “Overall, however, the benefits and the preventive effect that PBD offers for heart health are so valuable that we recommend PBD as adjunct therapy to the patient’s medication and usual diet.” They also found that there were some problems with getting all of the nutrients needed: “The present analysis of dietary intake showed that the nutrient composition of participants in the wholefood PBG was more favorable for cardiovascular health compared with participants to the omnivorous CG. Beneficial features of the PBD included a lower energy density, a lower intake of SFA and cholesterol, an increased consumption of dietary fiber, and a lower intake of salt. The recommended intake for most vitamins and minerals were met. As expected, participants in the PBG did not meet the recommendations for vitamin B12, and supplementation may thus be warranted. A low intake of several critical nutrients (vitamin D, pantothenic acid, and iodine) was observed in both groups, suggesting that these are nutrients of public health concern. Targeted supplementation with the previously mentioned micronutrients could improve the nutritional quality of the PBD and prevent the development of nutritional deficiencies.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9656677/ Bottom Bottom Line: Get a good blood test to see what your nutrient status is, eat right, and take the right supplements and live your best life.

Hello again: In the last blog I reviewed how science knows that sugar can cause harm to your brain. Now I will share a report on two diets that have been shown to improve brain function and slow brain aging in older adults with insulin resistance (over-fueling with sugars and processed carbs): Highlights · 8 weeks of 5:2 intermittent fasting caused more weight loss than healthy living diet · Both diets reduced neuronal insulin resistance and the pace of brain aging · Both diets improved memory and executive function, with 5:2 intermittent fasting more so · Biomarkers of Alzheimer’s disease did not change (minimal changes that were positive but not statistically strong) with either diet Participants were randomly assigned to 8 weeks of an IF (Intermittent Fasting) diet or a HL (Healthy Living) diet that emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy and limits added sugars, saturated fats, and sodium. The IF diet involved following the HL diet for 5 days per week and restricting calories to a quarter of the recommended daily intake for 2 consecutive days. https://www.cell.com/cell-metabolism/abstract/S1550-4131(24)00225-0 https://www.medscape.com/viewarticle/two-diets-linked-improved-cognition-slowed-brain-aging-2024a1000dqj?src=FYE&ecd=WNL_recnlnew4_broad_US_perso_etid6713129&uac=428598BV&240801&impID=6713129 Bottom Line: Your food can be your medicine or a slow poison. Imagine a consistent dietary pattern where you consume the Standard American Diet (S.A.D.) and how this will slowly erode your health and destroy your brain. Long term food choices that are low in nutrients, high in unbalanced carbs, fats, and protein, low in fiber and accompanied by additives, preservatives, taste and texture enhancing chemicals, addictive chemicals, added sugars, and toxic pesticides is what defines the most common dietary pattern in our country. This food pattern especially damages children. Many families report that when they shift to a healthy living dietary pattern, that their children’s moods, behaviors, and grades improve dramatically. Eating right benefits brain health at ALL ages. Now you know that there is a way out, and now that you know, what will you do? “Intermittent fasting and healthy living improved executive function and memory, with intermittent fasting benefiting more certain cognitive measures.” For more about 5:2 intermittent fasting, read ‘The Longevity Diet’ by Valter Longo, PhD.

Hello everyone: As you might guess, too much sugar harms the brain. Pay attention to this especially if you have any dementia in the family tree. Basically, sugar fuels inflammation and many other negative biochemical changes and disruptions that foster the development of neurologic diseases. Here are some snippets from the paper: “High blood sugar levels damage brain blood vessels and promote deposits on the vessel walls, thus reducing blood flow and nutrient supply to brain cells. This process can cause various limitations, as well as vascular dementia. In addition, glycosaminoglycans, which are complex sugar molecules, can directly impair cognition. They affect the function of synapses between nerve cells and, thus, affect neuronal plasticity. Twenty years ago, a study provided evidence that a diet high in fat and sugar disrupts neuronal plasticity and can impair the function of the hippocampus in the long term. A recent meta-analysis confirms these findings: Although mental performance improves at 2-12 hours after sugar consumption, sustained sugar intake can permanently damage cognitive function.” https://www.medscape.com/viewarticle/sugar-may-drive-dementia-german-medical-societies-warn-2024a1000drv?src=FYE&ecd=WNL_recnlnew1_broad_US_perso_etid6713129&uac=428598BV&240801&impID=6713129 Bottom Line: To safeguard your future and preserve your mental and overall health, it is very smart to steer clear of any and all added sugars. Sugar cravings are NOT normal and having such cravings is a strong indicator of significant imbalances in your biology and a very powerful warning shot or wakeup call…so, stop, just stop eating added sugars. You will be surprised that after a few weeks the cravings subside, and you feel so much better. And this shift is much more comfortable when you consume whole, unprocessed, clean, fresh foods and avoid all processed foods (including all processed grains) and anything that needs a label. The best way to do this is to eat at home and realize that home cooking can save your life. "It is wise to break free from this cycle by largely avoiding sugar," said Dr Peter Berlit, secretary general and spokesperson for the German Society of Neurology. "The effort is worth it, as 40% of all dementia cases and 90% of all strokes are preventable, with many of them linked to industrial sugar." Next Up: Two diets that are linked to improved cognition and slowed brain aging!

Hello everyone: This blog is longer than normal because the information is so important. If you have been following my blog posts, then you know that I have stated many times that inflammation causes, perpetuates, and/or aggravates every known human chronic health problem. Here is a simply stunning paper that says it superbly by highlighting the positive healthy aging effects you can generate for yourself with a whole-foods, unprocessed, plant-based food plan along with fasting and the subsequent gut improvement with fiber and plants…you should read this paper and look at the diagrams…but here are some of the important highlights: “The lifestyle adopted by most people in Western societies has an important impact on the propensity to metabolic disorders (e.g., diabetes, cancer, cardiovascular disease, neurodegenerative diseases). This is often accompanied by chronic low-grade inflammation, driven by the activation of various molecular pathways. Chronic inflammation is a central process involved in a high number of metabolic disorders (e.g., obesity, metabolic syndrome, diabetes, dyslipidemia, etc.), including neurodegenerative (Alzheimer), malignant diseases, and autoimmune diseases. In most if not all chronic inflammatory conditions, there is an extensively failed resolution of inflammation with high influx of leukocytes, which in their effort to resolve inflammation stimulate the synthesis of pro-inflammatory molecules and establish a highly inflammatory micro-environment, leading to extensive fibrosis and tissue damage. Chronic low-grade inflammation has been shown to either induce or aggravate metabolic disturbances, including insulin resistance and dyslipidemia, which contributes to the development of other complications. There is accumulating evidence that, in the case of autoimmune diseases, when the immune system loses self-tolerance and attacks the body’s cells and tissues, metabolic disturbances are key contributors to disease progression. Many chronic inflammatory diseases originate or have their development promoted by an unbalanced diet. Lifestyle and nutrition are modifiable factors that interact with genetics in regulating chronic inflammation, leading to aforementioned complications. The changes in nutritional patterns in Western societies—caused by a high intake of fat and energy-dense, processed foods, as well as a low intake of fibers, fruits, and vegetables—are associated with a rising prevalence of asthma, allergies, and autoimmune diseases involving inflammatory mechanisms. High fat diets determine, among other things: intestinal inflammation, favoring lipopolysaccharides (LPS) absorption from gram-negative gut bacteria, and increasing lipoperoxidation that induces insulin resistance and inflammation. Saturated fatty acids and LPS activate toll-like receptor 4 (TLR4) signaling pathways further contribute to promoting systemic inflammation and consequent metabolic disorders. Lifestyle- and diet-induced inflammation affects several cellular pathways, which stimulates the synthesis and secretion of various pro-inflammatory molecules. This ultimately maintains the low-grade inflammation state…. Interestingly, populations that consume a diet rich in fruits, vegetables, and fibers have lower incidences of inflammatory diseases compared to Western populations. The Mediterranean diet—based on olive oil, fish, vegetables, and fruits, in addition to incorporating myriad beneficial phytochemicals—discourages cardiovascular diseases (and pretty much all chronic conditions [Dr Smith]). Given that a large part of the global population suffers from various metabolic disorders, it is important to look for non-pharmacological ways to deal with these conditions. Targeted changes in lifestyle and especially diet can be economical tools to mitigate the development of metabolic disorders when they are at an early stage. These changes include increased fiber and polyphenol intake compared to the current western diets, but also well-structured, personalized fasting protocols, which can reduce the risk of metabolic disorders.”[By the way, metabolic disorders are the leading causes of death and disability…Dr. Smith comment.] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312944/ Bottom Line: Experience with thousands of patients has revealed that without an excellent, nutrient-dense, whole food, clean (organic whenever possible), primarily plant-based food plan, even the best functional medicine supplement protocols and chiropractic care are not effective or only help a little. Food is so foundational that when it comes to either preventing or treating any chronic health condition, dietary optimization is where almost all of us need to start. Only the plants have the necessary ingredients to optimize health, that is, the majority of our food should be plant-based, unprocessed, whole foods. Start there and never stop. I can say that the people who consult me and commit 100% to an optimal food plan are the ones that absolutely do the best. When it comes to fasting, what appears to work the best is eTRF (early Time Restricted Feeding). In eTRF, you consume a breakfast before 10 AM, and 80% of your total daily calories by 2 PM, and then dinner is 20% of your daily calories. Additionally, you consume all of your daily food within a 10-to-12-hour window and finishing your light dinner as early as possible (say before 6 PM) is crucial for success. It is sort of like this: breakfast like a prince/princess, lunch like a king/queen, and dinner like a pauper. Put it all together (figure 3 in the paper) shows how you can lower your inflammation and promote healthy aging…and that means an expanded health-span with a longer lifespan with less disability and increased vibrancy and resilience. What this paper means to you is that now you absolutely know that you can optimize your health and safeguard your future by an upgrade to your lifestyle: Eat right; Move Right; Think Right. Start with eating right and see how it goes!!