Health Update: Brain Levels of Vitamin D Ward Off Dementia

Hello everyone: Here is some great news about brain health and aging. There is growing evidence for how your body relies on vitamin D to ward off inflammationRead more

Health Update: Time Restricted Eating Lowers Fat Gain

Hello everyone : Here is some news about the metabolic mechanisms related to time restricted eating, also called intermittent fasting, can lead to better fat metabolism. Misalignment of feeding rhythms with the light-dark cycle leads to disrupted peripheral circadian clocks and obesity… Circadian control of adipocyte creatine metabolism underlies the timing of diet-induced thermogenesis, and enhancement of adipocyte circadian rhythms through overexpression of the clock activator brain and muscle Arnt-like protein-1 (BMAL1) ameliorated metabolic complications during diet-induced obesity. These findings uncover rhythmic creatine-mediated thermogenesis as an essential mechanism that drives metabolic benefits during time-restricted feeding.”  “Such thermogenesis (fat burning) depended on the circadian clock of adipocytes and ... Read more

Health News Update: Deficiencies Accelerate Aging

Hello again friends: The following information is from a series of papers that are more relevant than ever. It is by a renowned researcher and reveals how nutrient insufficiencies and deficiencies lead to illness, suffering, aging and an early death. This type of information is why I always take a multivitamin and an multimineral. The following quotes summarize the following three links, all by the same primary author, Bruce Ames, PhD: “An optimum intake of micronutrients and metabolites, which varies with age and genetic constitution, would tune up metabolism and give a marked increase in health, particularly for the poor, young, obese, and elderly, at little cost. (1) DNA damage: Deficiency of vitamins B-12, folic acid, B-6, C or E, or iron or zinc appears to mimic radiation in damaging DNA by causing single- and double-strand breaks, oxidative lesions or both. Half of the ... Read more

Vit. D Proven to Lower Mortality Significantly

Hello again to all: A new review of Vit. D has finally put a lot of controversy to rest. The controversy lies in the studies that could not find any benefit to Vit. D supplementation. To find out if this is accurate, the new study applied an appropriate analysis that had not previously be done and found the following:

  • A previous meta-analysis of randomized trials found that vitamin D supplementation made no difference in the risk for all-cause or cardiovascular mortality, but there was an association between vitamin D supplements and a lower risk for cancer-related mortality.
  • In the current study, using a unique analysis based on genetic polymorphisms, vitamin D deficiency appears to be causal in promoting overall mortality, as well as cardiovascular, cancer, and respiratory mortality.
  • Implications for the healthcare team: ... Read more

Health Update: Vegetables Save Your Brain

Hello again: Here is some great news on what you can do to save your memory, brain, and overall health by simply eating foods that are high in flavenols. Say what? “Flavonols are a type of flavonoid, a group of phytochemicals found in plant pigments. Earlier research has shown that high flavonol intake was tied to lower risk of Alzheimer's dementia.  Higher dietary intake of total flavonols and individual flavonol constituents was linked with slower cognitive and memory decline in older adults, a longitudinal study showed. Slower declines in episodic, semantic, and working memory also were tied to overall flavonol intake. Associations were independent of cardiovascular conditions and lifestyle factors,  The anti-inflammatory ... Read more

Health Update: Highly Processed Foods as Addictive as Tobacco

Hello once again everyone: As consumers, we need to be aware that just because it is allowed to be sold as some type of edible ‘food like object’, does not necessarily mean that it is actually good for us. When it comes to highly processed foods (HPF’s), it is exactly the opposite: highly processed foods are destroying the health of any of us that consume them. Most of us are aware that these HPF’s are manufactured to be addictive, and this fact is becoming recognized at the clinical level. They state: "Food addiction explains so much of what we see in clinical practice, where intelligent people understand what we tell them about the physiology associated with a low-carb diet, and they follow it for a while, but then they relapse," said Jen Unwin, PhD explaining the difficulties faced by around 20% of her patients who are considered to have food addiction. As an ... Read more

Health Update: Probiotics May Offset Antibiotic Gut Damage

Hello everyone: Here is some good news for all of us because sometimes we may need an antibiotic, yet we can be reluctant to take them because we are aware that it can seriously damage the gut microbiome and thus have deleterious effects on our total health as well. You probably have heard of the Gut-Brain Axis, or the Gut-Liver Axis, or the Gut-Skin Axis and how the health of the gut microbiome and the gut itself is related to blood sugar, mental health, brain function, inflammation, fatigue, autoimmune, skin and many problems. Put simply, gut issues are major drivers of chronic illness and inflammation and can negatively (or positively) affect our health in many ways. The good news from MedicalNewsToday of 11.18.22 is as follows:

  • Antibiotic treatment for bacterial infections can reduce the abundance and diversity of gut bacteria, leading to potentially severe ... Read more

Health Update: Ultra-Processed Foods Linked to Premature Death      

Hello to everyone:  In response to the above title, most people will just say…well duh, of course ultra-processed foods are unhealthy! So, if this is so widely known we all must wonder why over 57% of all calories consumed in the U.S. are from ultra-processed foods!! Not only that, the consumption of whole foods decreased over 5%...this is a horrible trend as these ultra-processed foods are drivers of disease and inflammation!! “The overall composition of the average U.S. diet has shifted towards a more processed diet. This is concerning, as eating more ultra-processed foods is associated with poor diet quality and higher risk of several chronic diseases,” said Filippa Juul, an assistant professor and postdoctoral fellow at NYU School of Public Health and the study’s lead author. “The high and increasing consumption of ultra-processed foods in the ... Read more

Health Update: Save Your Own Life Because…

Hello again everyone: The bad news is that less than 7% of our nation has good cardiometabolic health. In this article, they used the term ‘devastating’ to describe how serious this is. The good news is that you can fix this! Here is what the research revealed: “Researchers evaluated Americans across five components of health: levels of blood pressure, blood sugar, blood cholesterol, adiposity (overweight and obesity), and presence or absence of cardiovascular disease (heart attack, stroke, etc.). They found that only 6.8 percent of U.S. adults had optimal levels of all five components as of 2017-2018.” “These numbers are striking. It’s deeply problematic that in the United States, one of the wealthiest nations in the world, fewer than 1 in 15 adults have optimal cardiometabolic health,” said Read more

Health Update: Plant Based Diets Lower Hot Flashes

Hello again: I hope that this new year is treating you right, and here is some really great news about hot flashes. A recent study found that the combination of a plant-based food plan, along with soy, avoiding animal products, and reducing fat led to a reduction in hot flashes as effective as hormone replacement therapy. This is important because traditional hormone replacement therapy has some dangerous risk factors while this approach to hot flashes is not only NOT risky but offers significant advantages such as weight loss, lower cholesterol, and improved overall health. Here are some of the insights from the study: Highlights:

  • A new study suggests that a low fat, plant-based diet rich in soy is as effective as hormone replacement therapy (HRT) for reducing hot flashes.
  • The 12-week trial found that a plant-rich diet reduced moderate to severe hot ... Read more

Health Update: How to Reduce Brain Inflammation & Save Your Memory

Hello everyone: Here is some great information on how to keep your brain healthy and lower your inflammation burden. This article link is not long and an easy read, but here are the highlights:

  • Brain inflammation (neuroinflammation) is linked to worse mood, cognition, and general brain health.
  • How we eat influences our overall inflammatory state, and may significantly influence brain inflammation.
  • A poor state of metabolic health, exposure to excess smoke, and drinking alcohol may all negatively impact brain inflammation.
“When we experience inflammation in our joints, we may have redness, swelling, and pain. If we have inflammation in our skin, we might get an itchy or otherwise annoying rash. But what happens if there is inflammation in our brains? In recent years, scientists have shown ... Read more

Health Update: Start Your New Year by Choosing Organic

Hey everyone: A great way to kick off the New Year is by committing to a mostly organic whole-foods plan. If you are looking for the ‘why’ as to why you should eat to optimize your health and the planet at the same time, then this article that I am sharing is totally worth the read. Here are some excerpts: Unhealthy diets contributed to more deaths globally in 2017 than any other factor, including smoking2As the world’s population continues to rise and more people start to eat like Westerners do, the production of meat, dairy and eggs will need to rise by about 44% by 2050, according to the UN Food and Agriculture Organization (FAO).           That (increased production of meat, dairy, ... Read more

Health Update: Timed Eating For a Happy Holiday Season

Hello everyone, and Best Wishes for a Happy and Healthy Holy Day Season!!  As we head into 2023 (time really flies!!), we can end the year with a new habit regarding meal timing. It turns out that we all have internal biological clocks that are called circadian rhythms. It also turns out that these internal clocks make us more efficient (better) at doing different things at different times of the day. These two studies revealed that by taking advantage of our internal clock functions, we can improve our blood sugar, cholesterol, appetite and cravings, weight, blood pressure, brain health and more. The first study reveals that late eating is not healthy: Late eating:

  • Increases waketime hunger
  • Decreases waketime energy expenditure and 24 hr. core body temperature
  • Alters adipose tissue metabolism (not in a good way = increased ... Read more

Good News About Coffee, so Drink Up!

Hello to everyone: Finally, some good news about coffee. Here you go: “Drinking two to three cups of coffee a day is linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee, according to research published today in the European Journal of Preventive Cardiology, a journal of the ESC.1 The findings applied to ground, instant and decaffeinated varieties.” “In this large, observational study, ground, instant and decaffeinated coffee were associated with equivalent reductions in the incidence of cardiovascular disease and death from cardiovascular disease or any cause,” said study author Professor Peter Kistler of the Baker Heart and Diabetes Research Institute, Melbourne, Australia. “The results suggest that mild to moderate intake of ground, instant and decaffeinated coffee should be considered part of a healthy ... Read more

Health Update: Sugar Cause Microbiome Imbalances and Systemic Inflammation

Hello everyone: The title says it all, but here it is from the authors of the 2020 paper: High Intake of Sugar and the Balance between Pro- and Anti- Inflammatory Gut Bacteria Abstract The so-called Western diet is rich in saturated fat and sugars and poor in plant-derived fibers, and it is associated with an increased risk of metabolic and cardiovascular diseases, as well as chronic (low grade) inflammation. The detrimental effects of poor diet are in part mediated by gut microbiota, whose composition, functionality, and metabolic end products respond to dietary changes. Recent studies have shown that high intake of sugars increase the relative abundance of Proteobacteria in the gut, while simultaneously decreasing the abundance of Bacteroidetes, which can mitigate the effects of endotoxin, as well as reinforce gut barrier function. Thus, a high sugar intake ... Read more

Health Update: Reduce Inflammation with Mind-Body Activities

Hello again everyone: If you have been following our blog, you know that inflammation causes, perpetuates, and aggravates all chronic health conditions, and this absolutely includes aging. So, this is obviously not good, and you also know that inflammation usually has multiple drivers which that means that we need multiple lifestyle approaches to effectively optimize our health and feel and function our best. Here is some very good and interesting news you can use: Abstract: “There is considerable evidence for the effectiveness of mind–body interventions (MBIs) in improving mental and physical health, but the molecular mechanisms of these benefits remain poorly understood. One hypothesis is that MBIs reverse expression of genes involved in inflammatory reactions that are induced by stress. Conclusion: The results of 18 studies that used ... Read more

Health Update: Micronutrient Deficiencies Worse Than We Thought

Hello to all: A timely new study has revealed that micronutrient deficiencies (vitamins & minerals essential to our body functions and health) are surprisingly common and are causing significant illness around the world, plus they are just as bad in the U.S. as in much poorer countries. This is extremely important considering previous work shows that even chronic insufficiencies can cause disease, so it is even worse with deficiencies. An insufficiency is when you have just enough of the nutrient to prevent deficiency signs and illness, but not enough to function optimally…in other words if you are chronically insufficient it will eventually create a disease or illness. However, if you are deficient, you are unwell on some level and you are brewing illness and trouble. This kind of trouble often becomes very expensive in terms of time, money, and suffering. Here is the news plus ... Read more

Health Update: Omega-3’s Protect and Feed the Brain

11.21.2022   Hello once again everyone: Here is some great news for brain health. Keeping your Omega-3 Essential Fatty Acid (EFA’s) intake optimal results in better brain function and protects us again age-related decline (Alzheimer’s and other forms of cognitive decline). This study is unique because it looks at this issue in middle aged people rather than older populations that are more frequently studied in relation to brain function and health. “Omega-3 fatty acid concentrations in red blood cells were linked with brain structure and cognitive function in midlife, an exploratory cross-sectional study showed. In about 2,200 people with an average age of 46, a higher omega-3 index was associated with a larger hippocampal volume (the memory center of the brain) and better abstract reasoning, according to Claudia Satizabal, PhD, of the University of Texas ... Read more

Health Update: Higher Dietary Inflammation Associated with Brain Aging

Hello to all: In a study from May of this year, we learn that the higher the dietary inflammatory index of the food we consume, the more our brain deteriorates. “Discussion Our findings showed associations between higher DII (Dietary Inflammatory Index) scores and global brain MRI measures. As we are one of the first groups to report on the associations between higher DII scores and brain volume, replication is needed to confirm our findings.” Bottom Line: Poor food choices will certainly destroy our brain, plus most other aspects of health. You might say, well, DUH, and that would be appropriate. However, currently the average citizen is consuming a bit over 50% of their daily calories from ultra-processed foods. Ugh. Want to know more? Read more

Health Update: For Longevity: More Healthy Carbs, Less Protein & Fasting!

Hello to everyone: Articles like this one are very helpful to reduce confusion about what to eat and when. Here are the main findings: “Recently, researchers reviewed hundreds of nutrition studies from cellular to epidemiological perspectives to identify a 'common denominator nutrition pattern' for healthy longevity. In the end, the researchers found that the ‘longevity diet’ includes:

  • A legume and whole grain-rich pescatarian or vegetarian diet
  • 30% of Read more

Nature Walks are Truly Healing More Than You Might Think

10.31.2022                  Hello everyone: We all have stress and many of us are looking for ways to lower stress and improve our health. It looks like walking does it again (please recall my last newsletter/blog) as now we know that it helps take us out of stress mode. Here is a little information to help clarify the quote from the article: The amygdala is primarily involved in the processing of emotions and memories associated with fear, in other words, the stress response also known as fight, flight or freeze. Here is the definition of salutogenic: a 'salutogenic' approach is one that focuses on factors that support health and wellbeing, beyond a more traditional, 'pathogenic' focus on risk and problems. This is the type of healthcare that we offer in our practice. Now as you read the quote below it becomes clear that going outside is an essential ... Read more

Health Update: Walking, the New Medicine to Reduce Dementia Risk 50%

Hello everyone: Here is a new bit of research on findings that are important to all of us. Some of the findings included:

  • People who took 9,826 steps per day were 50 percent less likely to develop dementia within seven years.
  • People who walked more than 40 steps per minute cut their dementia risk by 57 percent while walking only 6,315 steps per day. (This means walking quickly is best)
  • People who walked 3,800 steps per day at any speed cut their risk of dementia within seven years by 25 percent.
  • People who walked at the brisk pace of 112 steps per minute for 30 minutes per day reduced their risk of dementia by 62 percent. (Walking faster is more effective)
  • This research is the latest in a series of studies this year that promote exercise as a way to boost brain health.
  • Experts say you can also lower your risk of ... Read more

Children and Chronic Disease? Worse Than You Might Think!

10.17.2022                                    Hello again everyone: I found this information particularly disturbing for many obvious reasons. Why on earth would a child have a chronic condition? Let’s dig in: Over the last century, the primary burden of disease in children and young people has shifted from infectious diseases towards chronic conditions.1 Improvements in neonatal and pediatric care for chronic conditions mean more children with previously lethal conditions are now surviving into adulthood.2 3 Depending on the definition used, 13–27% of children are affected by chronic conditions.4 The most natural question is: where is this coming from??? The answer, at least it seems this way ... Read more

Health Update: Ultra-Processed Foods Are Killing Us!

Hello again everyone:   More news about the disease – food connection. It is straightforward: “Regular consumption of ultra-processed foods was associated with an increased risk of colorectal cancer, all-cause mortality, and cardiovascular mortality, according to findings from two studies published in The BMJ.” “Consumption of ... Read more

Health Update: Round Up Causes Brain Inflammation (Really NOT Good!)

10.03.2022  Hello again everyone: Recently there has been a great deal of news in the medical press about pesticides and endocrine disrupting plastics and other chemicals. Over the next few weeks, I will be sending you a lot of links about this for several reasons:

  • It is real but invisible, tasteless, odorless, and damages us slowly but surely
  • Exposures are usually chronic and cumulative and build up in our tissues
  • These chemicals distort cellular, hormonal, immune and neurologic function
  • What you don’t know can hurt you, so take steps to reduce your exposure
  • You may think that you are not exposed to Round Up, but over 80% of us have detectable amounts in our urine. This info does apply to you!
In fresh evidence of the pervasive nature of pesticides, more than 80 percent of urine samples drawn ... Read more

Health Update: Artificial Sweeteners Harmless?? Ask Your Gut!!

09.26.22   Hello again everyone: Here is a new article that reveals how artificial sweeteners can damage our health. It appears that the artificial sweeteners alter our gut microbiome that then has a negative influence on blood sugar control which induces insulin resistance. This is not a good or health building result as insulin resistance causes or leads to: type 2 diabetes; weight gain; inflammation; cardiovascular disease; high blood pressure; kidney damage; nerve damage; dementia; brain fog and more. Here is what one study said: Results: The HOMAIR values for Group A and B ranged from 0.9–24.33 and 0.12–10.83 with mean values 7.39 and 2.6, respectively, showing that the ones who used AS had a higher insulin resistance. The study also showed that the duration of use of artificial sweeteners had a direct impact on insulin resistance. Read more

Health Update: The Western Diet is Killing Us!

9.19.2022 Hello once more everyone:  This is a very good article from that highlights how the Standard American Diet (S.A.D.), also known as the Western Diet, is just killing us. Here is what a noted gastroenterologist has to say: “The Western diet has really cannibalized the health of the United States and Western civilizations.  This diet is typically characterized by high intakes of processed and prepacked food items, red meat, dairy, and grains, consisting of high-fat, high-protein, and low-fiber components. These food items have become diets of convenience as opposed to diets potentially promoting health.  They've led to an associated increase in so-called "diseases of civilization," including cardiovascular diseaseRead more

Health Update: Multivitamins Slow Brain Aging (Prevents Other Diseases Too!)

9.12.2022 Hey there everyone: Here is some good news on a very simple way to protect your brain and cognitive health as we age. Just take a multivitamin, please! The underlying hypothesis for multivitamins being a benefit for cognition stems from evidence that essential nutrient deficiencies in B12, folate, vitamin D, and other micronutrients have been linked to accelerated cognitive decline and dementia in observational studies. But there have been few randomized trials of these micronutrients and they have mostly tested individual micronutrients and not a comprehensive multivitamin supplement. The one previous large-scale trial of a multivitamin supplement began cognitive testing 2-3 years into the intervention, so it wasn't a full test of the hypothesis.”  “They found that over the 3 years of treatment, participants who were randomized to ... Read more

Health Update: Dementia and Ultra-Processed Foods = Bad Idea

Hello all: Here is some newer research showing a link between brain health and food. A lot of might say…well…duh! However, the consumption of ultra-processed foods continues without slowing down. Way too many of us eat way too much ‘food like substances’ that substantially harm our brains and overall health. “Background: There has been a growing body of evidence associating consumption of ultra-processed foods (UPF) with adverse health outcomes including depression, cardiovascular disease, all-cause mortality. However, whether UPF are associated with dementia is unknown. The authors investigated the associations between UPF and dementia incidence in UK biobank. Conclusions: In this prospective cohort study, higher consumption of UPF was associated with higher risk of dementia, while substituting unprocessed or minimally processed foods for UPF was ... Read more

Health Update: Western Style Diet Induces Cancer

Hello again:  This paper goes over how a Western Style Diet can induce CRC (Colo-Rectal-Cancer) by altering the gut microbiome and creating systemic and local intestinal inflammation. The key things to note here are:

  • Diet can induce unfavorable changes in our microbiome
  • This leads to systemic inflammation
  • Chronic inflammation can cause, aggravate, or perpetuate diseases of all types
The article states the following highlights: "Our findings successfully linked Western-style diets with this (e. coli type) bacteria in colorectal cancer. Our study supports a hypothesis that Western-style diet can cause colorectal cancer via this bacteria,"  “Western-style diets, which are high in red and processed meat, sugar, and refined grains and low in vegetables and legumes, have been shown to induce systemic and ... Read more