RICHMOND CHIROPRACTIC NEUROLOGY

Health News Update: Food vs. Disease…Guess Who Wins?

Mon, 04 May 2026 12:15:01 GMT

Health News Update: Food vs. Disease…Guess Who Wins? 5.4.26

Hello again, everyone: As you know, inflammation will cause, aggravate, and/or perpetuate every known human ailment, including accelerated aging. Furthermore, this inflammation that marinates and destroys our health is mediated through the immune system. Your next question might be: what causes this deadly unbalanced inflammatory situation? The answer is: your food choices are the leading driver of chronic degenerative diseases which are all characterized by their inflammatory burden. What can be done about this? Simply, choose to eat optimally…food really is medicine.

“In summary, the results of several studies suggest that the MedDiet may have a dual effect on the prevention of CVD (cardiovascular disease), improving classical cardiovascular risk factors and also having an intense anti-inflammatory effect . In fact, epidemiological studies have shown that the MedDiet may exert its effect partly through mechanisms such as improved lipid profile and reductions in blood pressure or insulin resistance. Its anti-inflammatory effect seems to be greater and more intense in the mid-term compared to the short-term while the effect on classical cardiovascular risk factors is similar, thereby suggesting that the MedDiet exerts its effects on lipids and blood pressure relatively quickly (at 3 mo.), with the maximum effect on systemic inflammatory biomarkers being achieved later (at 1 y).

Thus, in the short-term the effect on blood pressure and the lipid profile is higher, whereas in the mid-term the effect on chronic inflammatory response in the arterial wall is more pronounced. The present review also provides evidence that a MedDiet Pattern alone or one enriched with some of its main components (i.e. extra virgin olive oil and nuts), not only diminishes the classical cardiovascular risk factors, but is also associated with important reductions in circulating inflammatory biomarkers, cellular inflammatory biomarkers and improves endothelial dysfunction. Moreover, increased consumption of antioxidant-rich foods as in a MDP in general and of polyphenols in particular was associated with better cognitive performance in an elderly cohort at high cardio- vascular risk.

Therefore, the choice of a healthy diet such as the MedDiet associated with regular physical activity is critical in the fight against many chronic diseases. The protection against atherosclerosis by the MedDiet can probably be extended to other chronic inflammation-related diseases, including visceral obesity, the metabolic syndrome, and type-2 diabetes, cancer or neurodegenerative diseases, among others.”

https://www.academia.edu/21464761/The_immune_protective_effect_of_the_Mediterranean_diet_against_chronic_low_grade_inflammatory_diseases?email_work_card=view-paper how the Med Diet lowers inflammation and disease risk

Bottom Line: Obviously, what you eat will shape your present and future health and thus how well you age. For more detailed information on how food can help different conditions, check out the paper at the link above. Why do I keep writing about diet? Simply because it is the greatest driver of inflammation, disease, death and disability and is a totally modifiable risk factor…and I have yet to see a satisfactory resolution of any chronic health condition when someone is not eating to lower inflammation and improve cellular health.

Key points:

· Eat predominantly plant-based whole foods and avoid ultra‑processed thingies…the Green Med Diet fits the bill for most of us.

· In reality, you don’t need to be perfect, aiming for an 80–90% plant-based whole foods lifestyle is an initial and reasonable goal. Start there and watch the transformation as you protect your future!!!

Health New Update: Millions of Lives Saved by Healthy Eating

Mon, 27 Apr 2026 12:15:04 GMT

Health New Update: Millions of Lives Saved by Healthy Eating 4.27.26

Hey everyone: Here is some research that reveals that healthy eating could save millions of lives every year and also improve economics and planetary health. Wow!! They analyzed 3 different types of diets, and all of them are a significant improvement compared to the Standard American Diet, and this study looked at worldwide diets.

The different diet scenarios were implemented by adjusting the region-specific diets described in the reference scenario, which maintained the regional character of food consumption. The HGD (Healthy Global Diet) diet included (per day) a minimum of five portions of fruits and vegetables, fewer than 50 g of sugar, a maximum of 43 g of red meat (the size of a small deck of cards), and an energy content of 2,200–2,300 kcal, depending on the age and sex composition of the population. The VGT (Vegetarian)and VGN (Vegan) diets differed from the HGD in including six (VGT) or seven (VGN) portions of fruits and vegetables and one portion of pulses, with no red meat, poultry, or fish, and in the VGN diet no dairy or eggs.

What did they find?

Moving to diets with fewer animal-sourced foods would have major health benefits ( Fig. 1A ). Compared with the reference scenario, we project that adoption of global dietary guidelines (HGD) would result in 5.1 million avoided deaths per year [95% confidence interval (CI), 4.8–5.5 million] and 79 million years of life saved (CI, 75–83 million) ( Fig. 1A and SI Appendix, Fig. S2 ). The equivalent figures for the vegetarian (VGT) diet are 7.3 million avoided deaths (CI, 7.0–7.6 million) and 114 million life years saved (CI, 111–118 million) and for the vegan (VGN) diet 8.1 million avoided deaths (CI, 7.8–8.5 million) and 129 million life years saved (CI, 125–133 million). Differentiated by risk factor, more than half of avoided deaths (51–57% across the three scenarios) were due to decreased red meat consumption, 24–35% to increased fruit and vegetable consumption, and 19–30% to a lower prevalence of being overweight and obese associated with limiting excessive energy intake. The reduced mortality in the VGT and VGN scenarios compared with the HGD scenario was due to lower red meat consumption (1.7 million additional avoided deaths in each) and higher fruit and vegetable consumption (VGT, 0.8 million; VGN, 1.8 million additional avoided deaths). Across the three nonreference scenarios, about 45–47% of all avoided deaths were from reduced coronary heart disease (CHD), 26% from stroke, 16–18% from cancer, and 10–12% from type 2 diabetes mellitus (T2DM)

https://pmc.ncbi.nlm.nih.gov/articles/PMC4839446/ Healthy eating saves millions

Bottom Line: By eating better, millions of lives could be saved. Please read the above paragraph again slowly as it is a lot to take in. Now ask yourself: is my diet optimal?

If I can reduce my risk of chronic disease, extend both my health and life span, what am I waiting for?

Health News Update: What to Eat and Longevity

Mon, 20 Apr 2026 12:15:01 GMT

Health News Update: What to Eat and Longevity 4.20.26

Hello again: It is important to note that in our society we are living longer but sicker. The current lifestyle our country offers is not creating a healthy population, but it is supporting medically managed sick people. It seems to me that the optimal strategy would be to combine our traditional medical care with a lifestyle that supports health promotion and longevity. To that end, food is a powerful tool…more powerful than we are told. Here is what this study looked at:

“As the global population ages, it is critical to identify diets that, beyond preventing noncommunicable diseases, optimally promote healthy aging. Here, using longitudinal questionnaire data from the Nurses’ Health Study (1986–2016) and the Health Professionals Follow-Up Study (1986–2016), we examined the association of long-term adherence to eight dietary patterns and ultraprocessed food consumption with healthy aging, as assessed according to measures of cognitive, physical and mental health, as well as living to 70 years of age free of chronic diseases.”

And here is what they found:

“Higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy products were linked to greater odds of healthy aging, whereas higher intakes of trans fats, sodium, sugary beverages and red or processed meats (or both) were inversely associated. Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may enhance overall healthy aging, guiding future dietary guidelines.”

https://www.nature.com/articles/s41591-025-03570-5 Optimal dietary patterns for longevity.

Bottom Line: What this means is switching to the Green Mediterranean dietary food plan is the way to go to optimize your health span and life span while avoiding or minimizing chronic disease risk. If you simply consume unprocessed to minimally processed whole foods, eat predominantly vegetables, fruits, nuts, seeds, whole grains, beans and avoid processed foods, added sugars, and refined grains. Just avoiding the Standard American Diet (SAD) would result in tremendous improvement in the health of our nation and the world.

I offer this information for several reasons:

· I have not seen anyone recover their health eating a poor diet.

· Research has shown that food is the leading cause of death and disability.

· No one else can do this for you.

· You can literally save your own life with your fork and spoon.

· Everything I just said is true and applies to everyone.

· There is literally no good reason not to eat as good as you can.

Health News Update: When to Eat Really matters

Mon, 13 Apr 2026 12:15:02 GMT

Health News Update: When to Eat Really Matters 4.13.26

Hello everyone: You have probably heard of the old saying recommending eating breakfast like a king or queen, lunch like a prince/princess, and dinner like a pauper. It turns out that new studies are revealing that meal timing is critical for long term health.

“At the study’s conclusion, researchers found that participants following early and mid-day time-restricted eating experienced better outcomes, including a lowering of body weight , waist circumference , body mass index (BMI) , fat mass , systolic blood pressure , and fasting glucose ( blood sugar ) levels, when compared to participants who ate late in the day.

“These findings highlight that aligning food intake earlier in the day, when metabolic processes such as insulin sensitivity are more favorable, may amplify the benefits of time-restricted eating,” Chen explained.

“The results suggest that not all time-restricted eating patterns are equal. Eating earlier appears to confer broader metabolic advantages compared with delaying food intake to later hours,” he added.

Additionally, scientists discovered that late-day eating, when combined with a longer eating window, was the least effective dietary pattern for the most metabolic benefits.

https://www.medicalnewstoday.com/articles/time-restricted-eating-early-window-best-metabolism?utm_source=ReadNext#Time-restricted-eating-Time-of-day-and-eating-window-size

When you eat really matters

Bottom Line: Your biology always works best when it is running in time with your natural circadian rhythms. One of the things that can alter your circadian clocks and lead to problems is when we eat and how much, plus the quality of the food. Making sure you align your food intake with your body clock is an important aspect of health and is considered a modifiable risk factor. In other words, it is best to eat in concordance with your own biological rhythms.

Will this work for everyone? Probably not, but some form of intermittent fasting will work which means experiment with this concept to find the best clock management that works for you. For example, breakfast like a prince or princess, lunch like a king or queen, dinner like a pauper. The important keys are to have some kind of breakfast and have dinner be the smallest meal of the day as early as possible. To find out more how meal timing can promote health, check out these terms:

Circadian autophagy.

Health News Update: Sleep Timing, Mood & Performance

Mon, 06 Apr 2026 12:15:00 GMT

Health News Update: Sleep Timing, Mood & Performance 4.6.26

Hello everyone: In taking a history at the start of a healthcare process, I often find people of all ages have sleep schedules that do not match optimal circadian rhythms and have un-knowingly contributed to degrading their health. Sleep is a significant component of leading an anti-inflammatory lifestyle as it fosters autophagy (an immune based essential self-cleaning function, hormonal regulation, stress reduction, immune resilience, optimal aging, and more. As it turns out, getting your sleep timing right lowers depression, reduces morning fatigue, improves physical functions, and can markedly increase your ability to think, recall things and overall cognitive functions. Proper sleep timing aligned with our natural circadian clocks may also decrease mortality risks.

Background

There is conflict between living according to our endogenous biological rhythms and our external environment, with disruptions resulting in negative consequences to health and performance. This is often documented in shift work and jet lag , but ‘societal norms’ (eg, typical working hours) can create profound issues for ‘night owls’, people whose internal biological timing predisposes them to follow an unusually late sleep-wake cycle. Night owls have also been associated with health issues, mood disturbances, poorer performance and increased mortality rates .

Results

Overall, participants demonstrated a significant advance of ∼2 h in sleep/wake timings as measured by actigraphy and circadian phase markers (dim light melatonin onset and peak time of the cortisol awakening response), whilst having no adverse effect on sleep duration. Notably, the phase advance was accompanied by significant improvements to self-reported depression and stress, as well as improved cognitive (reaction time) and physical (grip strength) performance measures during the typical ‘suboptimal’ morning hours.

https://www.sciencedirect.com/science/article/abs/pii/S1389945719301388?via%3Dihub resetting sleep timing improves brain function and overall health.

Bottom Line: For long term health, assisting recovery, optimal aging, improving immune resilience, lowering your total inflammatory burden thus reducing your risk for developing chronic diseases…it looks like a very good idea to get your sleep cycles in line with your natural biological rhythms. The researchers aimed to accomplish this using only simple practical natural lifestyle methods…no medications. Here is some of what they did:

· Avoid blue light after dark.

· Get some early morning sunshine…even 5 minutes will help.

· Exercise in the morning or early afternoon.

· Adopt early time restricted feeding schedules (eTRF).

· Fix a time to sleep and stick to it.

If you have any chronic health issues, or just want to optimize the aging process, simply adopt a few simple lifestyle strategies. I have seen this clinically be one of the major keys to the success when it comes to overcoming fatigue, brain fog, digestive issues, and any chronic health problem. Best wishes to you for a healthy life!

Death by Inflammation…or not!!

Mon, 30 Mar 2026 12:15:01 GMT

New Title

Health News Update: Death by Inflammation…or not!! 3.30.26

Hey there everyone: Yes, more info on food choices and how it relates to inflammation. As you know from previous blogs, inflammation will cause, perpetuate, and/or aggravate every known human ailment including aging. What is the leading cause of inflammation? I bet you know that the answer is…food.

CONCLUDING REMARKS

In summary, the results of several studies suggest that the MedDiet may have a dual effect on the prevention of CVD, improving classical cardiovascular risk factors and also having an intense anti-inflammatory effect. In fact, epidemiological studies have shown that the MedDiet may exert its effect partly through mechanisms such as improved lipid profile and reductions in blood pressure or insulin resistance. Its anti-inflammatory effect seems to be greater and more intense in the mid-term compared to the short-term while the effect on classical cardiovascular risk factors is similar, thereby suggesting that the MedDiet exerts its effects on lipids and blood pressure relatively quickly (at 3 mo), with the maximum effect on systemic inflammatory biomarkers being achieved later (at 1 y). Thus, in the short-term the effect on blood pressure and the lipid profile is higher, whereas in the mid-term the effect on chronic inflammatory response in the arterial wall is more pronounced.

The present review also provides evidence that a MDP alone or one enriched with some of its main components (i.e. extra virgin olive oil and nuts), not only diminishes the classical cardiovascular risk factors, but is also associated with important reductions in circulating inflammatory biomarkers, cellular inflammatory biomarkers and improves endothelial dysfunction. Moreover, increased consumption of antioxidant-rich foods as in a MDP in general and of polyphenols in particular was associated with better cognitive performance in an elderly cohort at high cardio- vascular risk. Therefore, the choice of a healthy diet such as the MedDiet associated with regular physical activity is critical in the fight against many chronic diseases. The protection against atherosclerosis by the MedDiet can probably be extended to other chronic inflammation-related diseases, including visceral obesity, the metabolic syndrome, and type-2 diabetes, cancer or neurodegenerative diseases, among others.

https://www.academia.edu/21464761/The_immune_protective_effect_of_the_Mediterranean_diet_against_chronic_low_grade_inflammatory_diseases?email_work_card=view-paper how food impacts immune inflammatory responses

Bottom Line: If you want to be as healthy as possible, age as optimally as possible, and avoid the common causes of death and suffering as long as possible, the most foundational thing you can do is to prioritize your food plan to an unprocessed, whole foods, predominantly plant-based lifestyle.

How To Fight Inflammation and Chronic Disease

Mon, 23 Mar 2026 12:15:00 GMT

Health News Update: How To Fight Inflammation and Chronic Disease 3.23.26

Hello again everyone: You might wonder why I keep focusing on food…so here are some of the reasons: food choices are the leading cause of death in the U.S. and spreading around the world. Poor food choices lead to inflammation which slowly destroy health. It is that simple, plain, and clear and backed by research.

The next question: how do we fight back?

Introduction

The positive impact of food on health was postulated by the ancient Hippocrates, father of modern medicine with his famous quote: “Let food be thy medicine and medicine be thy food” [1]. In the 21st century, scientists have focused on the eﬀect of nutritional habits in diseases. Nowadays, it is well documented that food plays a noteworthy role in the pathogenesis of chronic diseases namely cardiovascular diseases (CVD), metabolic syndrome, diabetes mellitus type II, and cancer [2–5], as it correlates with others with the lipid pattern, the blood pressure, and the endothelial function. The scientists examine the eﬀect of nutritional habits on disease emergence and progression in both individual nutrient intake and dietary patterns models. Worldwide, two dietary patterns are usually compared—the Mediterranean diet (MD) and the Western diet (WD) [3,6]. The Mediterranean diet reﬂects the food culture of most Mediterranean countries based on olive oil consumption, seasonal fresh vegetables, cereals, and plants in balance with low consumption of meat [7]. The Western diet, on the contrary, is dominated by high-fat dairy products processed and red meat [8]. However, discordance in the diﬀerent MD patterns and consumed food doses had been recognized. Without any doubt, those discrepancies could conﬁne and restrict our knowledge on the health beneﬁt mechanisms of the MD [9]. Due to the above, the medical community along with nutritionists and dieticians take a keen interest in MD and its traits [7].

https://www.academia.edu/45378994/biomedicines_Mediterranean_Diet_as_a_Tool_to_Combat_Inflammation_and_Chronic_Diseases_An_Overview?email_work_card=view-paper food choices can fight inflammation and chronic disease

Bottom Line: This is a 2020 paper and since then literally hundreds of papers on the MD have emerged showing how the food plan lowers inflammation and the risk for developing multiple chronic illnesses. Even still, lots of research needs to be done to elucidate the many mechanisms of how food impacts our system and how to optimally individualize dietary recommendations. At this point, our best strategy to prevent and/or recover from any chronic condition is to eat as clean and natural as possible. It has become rather obvious that the further away from a natural diet we get, the sicker we become. On top of that, I have yet to see a full recovery from any health issue without the foundation of a predominantly plant-based, unprocessed, whole foods approach…which is why I keep posting about this subject. All the best to you and yours!

Health News Update: What to Eat and Why

Mon, 16 Mar 2026 12:15:01 GMT

New Title

Health News Update: What to Eat and Why 3.16.26

Hello everyone: In the last blog, we discussed the health crisis of both the population, the planet and the inevitable lack of sustainability with the current corporate reactive health model. The most logical question that arises from that conversation is: what should I eat for optimal health? Take a look at this data:

Abstract: Dietary patterns high in refined starches, sugar, and saturated and trans-fatty acids, poor in natural antioxidants and fiber from fruits, vegetables, and whole grains, and poor in omega-3 fatty acids may cause an activation of the innate immune system, most likely by excessive production of proinflammatory cytokines associated with a reduced production of anti-inflammatory cytokines. The Mediterranean Diet (MedDiet) is a nutritional model inspired by the traditional dietary pattern of some of the countries of the Mediterranean basin. This dietary pattern is characterized by the abundant consumption of olive oil, high consumption of plant foods (fruits, vegetables, pulses, cereals, nuts and seeds); frequent and moderate intake of wine (mainly with meals); moderate consumption of fish, seafood, yogurt, cheese, poultry and eggs; and low consumption of red meat, processed meat products and seeds. Several epidemiological studies have evaluated the effects of a Mediterranean pattern as protective against several diseases associated with chronic low-grade inflammation such as cancer, diabetes, obesity, atherosclerosis, metabolic syndrome and cognition disorders. The adoption of this dietary pattern could counter the effects of several inflammatory markers, decreasing, for example, the secretion of

circulating and cellular biomarkers involved in the atherosclerotic process. Thus, the aim of this review was to consider the current evidence about the effectiveness of the MedDiet in these chronic inflammatory diseases due to its antioxidant and anti-inflammatory properties, which may not only act on classical risk factors but also on inflammatory biomarkers such as adhesion molecules, cytokines or molecules related to the stability of atheromatic plaque.

https://www.academia.edu/21464761/The_immune_protective_effect_of_the_Mediterranean_diet_against_chronic_low_grade_inflammatory_diseases?email_work_card=view-paper how food can lower inflammation and protect against disease

Bottom Line: The paragraph above lays it out pretty clearly…adopting the MedDiet type of food plan lowers inflammation through immune regulation and superior nutrition. Lowering inflammation will reduce your risk of developing a chronic health condition and improve both health span and lifespan/longevity…more life in more years! There are now so many studies that echo this finding that it could be reasonably said that there is a real consensus on what we should eat. The corporate take on this issue is vastly different and appears to be driving an epidemic of chronic illness. Take a stand against this tide of chronic illness by choosing to upgrade your food plan…it is this type of investment that pays the highest dividends. (Be careful with alcohol!!)

Save Your Life, Save Money, Feel Better, & Help the Planet

Mon, 02 Mar 2026 13:15:02 GMT

New Title

Health News Update: Save Your Life, Save Money, Feel Better, & Help the Planet 3.2.26

Hello again everyone: I want to share a video link with you about the facts behind why I keep urging and pleading with everyone to move to a low inflammatory, whole foods, predominantly plant-based food plan. The link below is to a simple six-and-a-half-minute video…and it is loaded with the facts you might need to influence your future health and safety. Here are a few tid-bits from several of the papers in the Sources Cited section of this video, but you will want to see the bigger picture by watching it:

Conclusions: Better adherence to plant-based dietary patterns, especially those emphasizing healthy plant-based foods, is beneficial (essential) for lowering the risks of major chronic conditions, including T2D, CVD, cancer, as well as premature deaths.

https://nutritionfacts.org/video/plant-based-diets-could-save-millions-of-lives-and-trillions-of-dollars-a-year/?subscriber=true&utm_source=NutritionFacts.org&utm_campaign=ef59885fbb-EMAIL_CAMPAIGN_7_26_2022_12_48_COPY_01&utm_medium=email&utm_term=0_40f9e497d1-ef59885fbb-29841968&mc_cid=ef59885fbb&mc_eid=66c017818e plant based diets heal you and the planet

Bottom Line: Why don’t we see these guidelines translated into action? You guessed it…corporate greed. Save your own life, expand your health span and lifespan, by eating right, moving right, and right thinking (prayer, meditation, socialization, learning).

Background: Although national food guides are designed, ostensibly, to translate scientific evidence with respect to food, dietary patterns, and health, their development has increasingly become a corporate/political process as well as scientific one; often with corporate/political influences overriding science. Our aim was to construct an unbiased, sustainable, evidence-informed Universal Food Guide to serve as a template for countries to develop their unique guides, thereby, provide a valid resource for health professionals, health authorities, and the public.

Results: The eating pattern that is healthiest for humans (i.e., most natural, and associated with maximal health across the life cycle; reduced non-communicable disease (NCD) risk; and minimal end-of-life illness) is whole food, low fat, plant-based, especially vegan, with the absence of ultra-processed food. Disparities in national food guide recommendations can be explained by factors other than science, specifically, corporate/political interests reflected in heavily government-subsidized, animal-sourced products; and trends toward dominance of daily consumption of processed/ultra-processed foods. Both trends have well-documented adverse consequences, i.e., NCDs and endangered environmental/planetary health. Commitment to an evidence-informed plant-based eating pattern, particularly vegan, will reduce risks/manifestations of NCDs; inform healthy food and nutrition policy regulation/governance; support sustainable environment/climate and planetary health; and is ethical with respect to 'best' evidence-based practice, and human and animal welfare.

Conclusion: The Universal Food Guide that serves as a template for national food guides is both urgent and timely given the well-documented health-harming influences that corporate stakeholders/politicians and advisory committees with conflicts of interest, exert on national food guides. Such influence contributes to the largely-preventable NCDs and environmental issues. Policy makers, health professionals, and the public need unbiased, scientific evidence as informed by the Universal Food Guide, to inform their recommendations and choices.

Keywords: Chronic low-grade systemic inflammation; Disease prevention; Ethics; Evidence-informed nutrition; Food based dietary guidelines; Health; Non-communicable diseases; Population health.

https://pubmed.ncbi.nlm.nih.gov/39425106/

Health News Update: Aging, Inflammation and Immune Resilience

Mon, 23 Feb 2026 13:00:20 GMT

New Title

Health News Update: Aging, Inflammation and Immune Resilience 2.23.26

Hello once again: Aging is also now known as inflammaging, and a recent research paper highlights this link. While it is really complex, the take home message should be pretty clear:

“In summary, our research identifies IR (Immune Resilience) degradation as an age-independent, inflammatory stress-dependent accelerator of aging phenotypes. We advance understanding of lifespan limits through our framework, demonstrating the necessity of preserving health-promoting IR mechanisms (salutogenesis) and countering disease drivers (pathogenesis).”

“Failed salutogenesis—the inability to sustain health-promoting mechanisms under stress—occurs when inflammatory stressors trigger a shift to extreme IR-degrader status…. This creates a dual state of proinflammatory activation and immunodeficiency, increasing susceptibility to infections, comorbidities, and mortality…our findings indicate that inflammatory stress—rather than aging itself—primarily drives this phenotypic shift.”

https://onlinelibrary.wiley.com/doi/10.1111/acel.70063?_kx=Pd_9bdPn2Uk9RQacwpVKOdmW9dwlnzKl2zOASDLiZMU.RBPf56&utm_medium=email&utm_source=Klaviyo

Bottom Line: These authors point out that the strategy for optimal aging is to promote a low inflammatory state to preserve immune resilience…the ability to not only prevent illness but to bounce back as needed. They promote the need to shift from disease models to health optimization models. Their research highlights that those that age up beyond their 70’s with preserved immune resilience live longer with fewer diseases and/or conditions.

But the highlight of this study was in that statement that inflammatory stress, rather than aging itself, is what primarily drives the shift to the loss of immune resilience and thus inflammaging and poor health outcomes and early death. By keeping your inflammatory burden low, you can add 15 years to your healthspan and lifespan!

Now you can see why I keep writing about a low inflammatory food plan and why it is crucial to live an anti-inflammatory lifestyle. You can do that by optimizing when you eat, what you eat, how you move, how well you sleep, and how you handle stress. Create a plan to optimize each of those 5 pillars of health…and you can do this by adding just one improved habit per month…in a year you will be in a much better place with your health and your future

Why Nutrition is Critical for You and the Planet

Sun, 22 Feb 2026 15:55:37 GMT

New Title

Health News Update: Why Nutrition is Critical for You and the Planet 3.9.26

Hello everyone: I bet we are all grateful that the ice has finally gone away, yet some issues definitely linger. I want to share some important information that is kept out of the major media spotlight, and I hope that this explains why your nutrition matters…a lot.

Today, food and healthcare operate independently. The food sector has been engineered to deliver low-cost, high-calorie foods at industrial scale, while the healthcare sector has been designed to treat illness after diagnosis. Public policy has reinforced this separation, with the U.S. effectively subsidizing both cheap calories through agricultural and food system incentives and rising healthcare costs through public and employer-based spending. While each sector has advanced in its own right, the lack of a meaningful conductor between the two has produced unchecked interplay. Poor nutrition is a leading contributor to preventable disease, yet nutrition is minimally incorporated into healthcare. The metabolic health of America is bleak with one in two adults having either diabetes or prediabetes, while 14 in 15 have suboptimal cardiometabolic health.

This system appears to be as effective as it is cheap as U.S. healthcare spending hit $5.3 trillion in 2024 and is projected to grow to $8.6 trillion by 2033. In terms of U.S. GDP, this represents growth from 18% to 20.3%. The rapid adoption of GLP‑1 therapies underscores both the scale of metabolic dysfunction and the willingness of payers, employers, and consumers to invest in interventions that address diet-related disease; however, these drugs also highlight the absence of a complementary nutrition layer needed to sustain long-term outcomes. As diet continues to fuel epidemics of obesity, diabetes, cardiovascular disease, and cancer, the question is whether upstream nutrition solutions can bend the healthcare cost curve or whether the U.S. economy will remain locked into financing downstream treatment.

Bridging the food and healthcare sectors represents a powerful lever for systemic change and allows entrepreneurs and operators to build investable business by integrating food and nutrition to drive measurable health outcomes. Notably, the foods most consistently linked to improved health outcomes tend to carry the lowest environmental impact, revealing an opportunity to align better nutrition with lower system-wide strain. Reframing nutrition through a health lens has the potential to address three interconnected challenges at once: rising healthcare costs, deteriorating public health, and mounting environmental pressure.

https://www.s2ginvestments.com/insights/report-the-food-as-health-opportunity?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=The%20Blueprint%20for%20Food%20as%20Health%20Is%20Taking%20Shape&_kx=6eef5BPXoAhJWK33COTc7l6tm9jt7-fojuFUu5Tmd_c.XSjfAU

Bottom Line: Rather than participate in this pandemic of chronic disease and the downward spiral of health for the individual and the planet, you can opt out and support recovery simply by going to a predominantly plant-based food plan. We are not powerless, and such a shift is the foundation of rebuilding our health and our world…one person at a time. It really cannot happen any other way and the benefits to you and our future generations are enormous. Where can you start? You can begin by shifting to the Green Mediterranean food plan that I have outlined in previous blogs, or you can do some online searching to start saving your own life by increasing your health span and lifespan. Whatever you choose to do, now is the time to participate. Thank you.

Diet and Cardiovascular Disease

Mon, 16 Feb 2026 13:01:47 GMT

New Title

Health News Update: Diet and Cardiovascular Disease 2.16.26

Hello everyone: This is a paper that presents some pretty interesting perspective on how diet and heart disease intersect. First some important perspective, but keep in mind that most cardiovascular health problems start in your youth but take decades to become noticed:

“Successive epidemiologic studies have suggested that diet has a significant influence on the risk for cardiovascular disease. Given the slowness of the effects of diet modification and the rapid effects of medical therapy, the presumed protective effects of recommended diets are often neglected in favor of medication. However, the fact that the latter acts faster and more effectively does not mean that diet should be ignored, irrespective of the importance of other factors, including genetic, psychosocial, lifestyle, or other risk factors.”

“Normalization of lipid profile by Mediterranean-type diets, or by frequent

consumption of some of their traditional constituents, may be associated with a reduction of the inflammatory and pro-oxidant state that characterizes endothelial dysfunction, thereby helping to stabilize or reduce atherosclerotic lesions and their main cardiovascular complications.”

https://www.academia.edu/90020699/Diet_atherosclerosis_and_atherothrombotic_events?email_work_card=view-paper diet and arterial disease links

Bottom Line: In other words, do NOT neglect diet as a real tool to defeat the number one killer. We should pay more attention to prevention than waiting till we have an issue and offering reactive care that manages a condition as opposed to never having it. Note that this paper is from 2007 but is still accurate. While the science has evolved and progressed to the point that the majority of the data now fully supports their conclusions, it is important to put things into context. Diet works to impressively improve health outcomes, but it is often not dramatic. While you may actually prolong both your healthspan and your lifespan and actually save your own life by eating a minimally processed whole-foods, plant-based diet…you won’t get an Oscar for Best Outcome in a Drama. You will get so much more than that little statuette…like a vibrant and rich life with the ability to pursue your dreams, to be of service to your loved ones, to never be a burden to anyone, and on and on. Thus, your future health is largely in your own choices.

As Michael Pollen says in his great (small) book, “Food Rules”: “Eat Food. Not too much. Mostly plants.” You should get this book…it is really good, a fast read, one-page chapters that are full of great information.

Copy of Health News Update: Plant-based Foods Effective at Disease Prevention

Mon, 09 Feb 2026 13:00:30 GMT

New Title

Health News Update: Plant-based Foods Effective at Disease Prevention 2.9.26

Hello again: If you have been following my blogs, you know that I strongly promote the anti-inflammatory properties of the predominantly unprocessed, whole-foods, plant-based food plan. Here is a recent study supporting that food plan:

“In summary, this long-term cohort study reveals that a higher intake of vegetables and whole grains, along with appropriate consumption of fruits, fungi and algae for both genders, significantly contributes to the prevention of four chronic diseases. Furthermore, it is recommended that men consume refined grains in moderation, while women should prioritize increasing their intake of nuts and seeds. These findings underscore the importance of personalized dietary guidance in optimizing health benefits and effectively preventing and managing chronic conditions.”

https://www.nature.com/articles/s41538-024-00362-y plants effective disease prevention

Bottom Line :

Once again, we see that what we eat really matters a lot. Only in plants do we find the hundred and forty thousand biochemicals we need to promote optimal gene expression and health. This long-term study answers many questions as to the lifetime benefits being significant and not just short-term.

However, plant-based food plans can vary widely and become very unhealthy. Thus, it is critical to go for the unprocessed, whole plant-based foods and avoid lower quality plant-based offerings.

“When comparing participants with the highest adherence to a nutritionally healthy and unprocessed plant-based diet, to those with the lowest (diet quality), we observed a 44% lower incidence of coronary heart disease and 32% lower risk for CVD. Similarly, participants with the highest adherence to an unhealthy and ultra-processed plant-based diet had a 46% higher incidence of coronary heart disease.”

https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(25)00262-5/fulltext?utm_source=klaviyo&utm_medium=email&utm_campaign=%28Friday%20Email%20-%20Chris%20Kresser%20General%20News%29%20Chris%27s%20Friday%20Favorites&utm_term=French%20study&utm_content=French%20study&_kx=fARhTo_gi8X3B_2-MaeO_RyzUl9tvT3tr4re-Dy7cNQ.my75y6 diet quality is critically important

Health News Update: Dietary Patterns and Inflammation Really Matter

Mon, 02 Feb 2026 13:01:56 GMT

New Title

Health News Update: Dietary Patterns and Inflammation Really Matter 2.2.26

Hey there everyone: The literature has a pretty large amount of data showing what diets are inflammatory and which are anti-inflammatory…but what happens when you consume the anti-inflammatory food plan for multiple years?

Abstract: The intervention with the Mediterranean diet (MD) pattern has evidenced short-term anti-inﬂammatory effects, but little is known about its long-term anti-inﬂammatory properties at molecular level. This study aims to investigate the 3-year effect of MD interventions compared to low-fat diet (LFD) on changes on inﬂammatory biomarkers related to atherosclerosis in a free- living population with a high-risk of cardiovascular disease (CD).

Conclusions: MD seems to reduce inﬂammatory processes at different molecular levels and avoid changes in gene expression related to atherosclerosis, exerting an immunomodulatory and anti-inﬂammatory effect upon the different pathways involved in inﬂammation. This study supports the implementation of MD as a healthy long-term dietary pattern in the prevention of CD in populations at high cardiovascular risk.

https://www.academia.edu/77601488/The_3_Year_Effect_of_the_Mediterranean_Diet_Intervention_on_Inflammatory_Biomarkers_Related_to_Cardiovascular_Disease?email_work_card=view-paper Med Diet Lowers Disease Risk

Bottom Line:

What you eat really, really matters. To be your best, to expand both your healthspan and lifespan, requires a sound and health promoting food plan. An unprocessed, whole foods, predominantly plant-based food plan (the Mediterranean Diet and it’s more modern evolution into the Green Med Diet) is the way to go.

I sincerely hope that you don’t wait for a warning shot or wake up call to make these upgrades. While this paper highlights cardiovascular disease (CD), it is well known that lowering your risk for CD also confers a lowered risk for all other chronic illnesses, from cancer to dementia. Thus, the benefits go far beyond prevention and include wellness and a safer future. Investing in your food choices can return unbelievable dividends. In other words, you can lower your risk of disease from many causes simultaneously. Wow!

Health News Update: Food is the Leading Cause of Death

Mon, 26 Jan 2026 13:00:49 GMT

New Title

Health News Update: Food is the Leading Cause of Death 1.26.2026

Hello everyone: Yes, you read that title correctly. Here are the sobering stats:

“Approximately one million people die annually from diet-related chronic diseases in the United States (U.S.), and these numbers are rising due to prolonged COVID-19 impacts ( 1 ). Poor diet is the leading cause of U.S. mortality which is directly related to malnutrition and chronic diseases including type 2 diabetes (T2D), cardiovascular disease (CVD), obesity, and some cancers ( 2 , 3 ). Almost half of U.S. adults have pre-diabetes (38%) or diabetes (11.3%), with most cases as T2D ( 4 ). In 2022, 126.9 million Americans 20 years and older have some form of CVD, comprising approximately 37% of the U.S. population ( 5 ). CVD is the leading cause of death for men and women in the U.S., accounting for 695,000 total deaths in 2021 ( 6 ). In 2021, diabetes was the eighth leading cause of mortality in the U.S., resulting in 103,294 deaths ( 7 ).”

https://pmc.ncbi.nlm.nih.gov/articles/PMC11141542/ diet related chronic diseases

Bottom Line: If you don’t thinks this applies to you, please…think again. For example, one of the reasons that the U.S. had such massively horrible outcomes to the Covid-19 pandemic is due to the fact that our population is very unwell. If you have any chronic condition of any type, there are several things to note:

Having any chronic health condition is the hallmark of inflammation.

Inflammation will cause, perpetuate, and/or aggravate any known health condition, including aging.

Being inflamed puts you are risk for developing heart disease, cancer, diabetes, infections, obesity, dementia, mood disorders of all types, brain fog, fatigue and more.

Now it the time to upgrade your food plan to lower your inflammatory burden and foster optimal aging. There is enough research available today to support the adoption of the Green Mediterranean food plan as the way to lowering inflammation and your risk of diseases and death from all causes. We all want to live longer and also live better for those added years and it simply all starts with your food plan. What’s on your plate? If it isn’t the good healthy lower inflammatory Green Med foods, ask yourself: what are you waiting for? If you keep eating sub-optimally, what will happen to you? How will this affect your loved ones? Is it possible that you have a duty and an obligation to your Creator to properly tend your miraculous earthly body? What would motivate you to eat right? To make any upgrade easier, start with one thing…such as removing added sugars for this month…next month, remove refined grains…next month remove all processed foods…etc. You can do this and reap the rewards.

Health News Update: Inflammation vs. Genetics

Mon, 19 Jan 2026 13:01:41 GMT

New Title

Health News Update: Inflammation vs. Genetics 1.19.26

Hello everyone: Here is some great information where some researchers found out that inflammation is a more accurate predictor of future heart attack risk than genetic factors associated with increased risk of heart attacks and strokes.

Residual atherosclerotic risk in older patients with atherosclerotic cardiovascular disease: where inflammation meets lipoprotein(a)

Conclusions

“Inflammation assessed by hsCRP predicted risk of future cardiovascular events more strongly than Lp(a) in patients aged 75 years or older with established ASCVD. These results provided real-world evidence on older patients potentially benefit by targeted anti-inflammatory strategies for secondary ASCVD prevention.”

https://academic.oup.com/ageing/article-abstract/54/11/afaf295/8320209?redirectedFrom=fulltext&login=false inflammation is a better indicator of risk than genetic factors

Bottom Line: What this research found was that in people 75 years and older with an established history of atherosclerotic cardiovascular disease, inflammation lab markers were more predictive of future major cardiovascular events than genetic predisposition.

What does this mean to you and me? Fundamentally this type of information points out quite clearly that inflammation causes, perpetuates, and/or aggravates the leading cause of death. In other words, if you lower your inflammatory burden, you can expect a lower risk of cardiovascular disease. What is the best, proven way to implement ‘targeted anti-inflammatory strategies’? How about the Mediterranean dietary food plan!!

“The relationship between diet and CVD (Cardiovascular Disease) is well recognized: the aforementioned Mediterranean diet is considered a healthy dietary pattern, given its capacity to reduce CVD risk - an increment of approximately 2/9 in the score, that represents the adherence to Mediterranean diet, is associated with 33% reduction in cardiovascular-related mortality [10] . The effect of diet on CVD is also likely linked to the pro- or anti-inflammatory “power” of the diet itself. Indeed, generally, dietary patterns associated with a reduction in the global risk of CVD are also associated with a low pro-inflammatory effect, as seen with the Mediterranean diet.”

https://www.atherosclerosis-journal.com/article/S0021-9150(16)31309-0/fulltext anti-inflam diet lowers heart disease risk

What you eat and don’t eat can save your life.

Just How Bad Are Ultra-processed Foods?

Mon, 12 Jan 2026 13:00:52 GMT

New Title

Health News Update: Just How Bad Are Ultra-processed Foods? 1.12.2026

Hello again: First of all, it is important to know that food is the leading cause of death in our country. And next, just how bad are ultra-processed foods is a reasonable question because recent statistics reveal that between 60 to 70% of our caloric intake is from ultra-processed foods. Take a look at high quality evidence and you be the judge:

“This first paper in a three-part Lancet Series combines narrative and systematic reviews with original analyses and meta-analyses to assess three hypotheses concerning a dietary pattern based on ultra-processed foods. The first hypothesis—that this pattern is globally displacing long-established diets centered on whole foods and their culinary preparation as dishes and meals—is supported by decades of national food intake and purchase surveys, and recent global sales data. The second—that this pattern results in deterioration of diet quality, especially in relation to chronic disease prevention—is confirmed by national food intake surveys, large cohorts, and interventional studies showing gross nutrient imbalances; overeating driven by high energy density, hyper-palatability, soft texture, and disrupted food matrices; reduced intake of health-protective phytochemicals; and increased intake of toxic compounds, endocrine disruptors, and potentially harmful classes and mixtures of food additives. The third and final hypothesis—that this pattern increases the risk of multiple diet-related chronic diseases through various mechanisms—is substantiated by more than 100 prospective studies, meta-analyses, randomized controlled trials, and mechanistic studies, covering adverse outcomes across nearly all organ systems. The totality of the evidence supports the thesis that displacement of long-established dietary patterns by ultra-processed foods is a key driver of the escalating global burden of multiple diet-related chronic diseases.”

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(25)01565-X/fulltext ultra-processed foods cause diseases.

Bottom Line: If you knew that ultra-processed foods cause serious deterioration of your health and leads to disease creation, suffering, and death…would you continue to eat any of that so called ‘food’? Would you really put that super inflammatory and damaging stuff into your only Temple?

So, what do you do now if you want to upgrade your food plan? It may not be readily apparent from the media, but the research consensus is showing that the best food plan is called the Green Mediterranean diet (this is a lifestyle, not a diet). You can look at some of my more recent blog posts for more detailed information about this way of healthy eating…but whatever you do, the sooner the better would be best. We all need to honor our Temple.

Happy New Year 2026!

Mon, 05 Jan 2026 13:15:02 GMT

Health News Update: Happy New Year 2026! 1.5.26

Hey there everyone: Here is some news you can use to help you age optimally. I have written before about circadian rhythms and meal timing where it has been shown that eTRF (early time restricted feeding) has many benefits. But what happens as we age and shift our mealtimes away from our natural circadian clocks? Here are some snippets from this paper:

“Chrononutrition, the study of the timing of eating, has emerged as a modifiable risk factor for adverse health outcomes

The role of eating schedules is biologically relevant as dietary intake acts as an environmental cue influencing the circadian clocks of peripheral metabolic tissues and therefore can contribute to circadian misalignment and internal desynchrony 2 ^, 10 . The emerging evidence largely suggests that later mealtimes, particularly eating during the biological evening, is detrimental to health,

Physical and psychological illnesses, including fatigue, oral health problems, depression, anxiety, and multimorbidity, are primarily associated with later breakfast.

Later breakfast timing is also associated with increased mortality

Importantly, eating breakfast later with aging was linked to a higher risk of death”

https://www.nature.com/articles/s43856-025-01035-x meal timing important for health

Bottom Line: While this paper focuses on the elderly, it is certainly applicable to all of us. I have seen significant health benefits when people adopt eTRF patters…from better digestion to weight loss, to better sleep, to more energy! Here are two links to my earlier blogs for the info on when to eat for optimal health:

https://www.richmondchironeuro.com/health-news-update-when-you-eat-is-critical-to-long-term-health

https://www.richmondchironeuro.com/health-news-update-when-we-eat-is-as-critical-as-what-we-eat

Health is Your Most Valuable Asset

Mon, 29 Dec 2025 13:15:00 GMT

Health News Update: Health is Your Most Valuable Asset 12.29.2025

Hello again everyone: This blog is a follow up to last week’s Christmas wishes, because it is my sincere wish for each of you that you fully embrace a healthy lifestyle for 2026 and beyond. Health is built on many components, and if you were to choose just one to get started, it would be to seriously upgrade your food choices, which specifically means a whole food, unprocessed or minimally processed (home cooking), plant-based food plan. Why?

As you have heard me say, over and over, that inflammation will cause, perpetuate, and/or aggravate ALL chronic conditions and diseases plus it makes us susceptible to acute illness such as infections (flu, mono, Covid, etc.). As noted in the Journal of the American Medical Association ^(1), the Standard American Diet (SAD) is the leading cause of death and disability in our country and many others. It used to be that the leading causes of death were Communicable Diseases, i.e., infections. Today, the leading causes of death are Non-Communicable Diseases (NCD’s) such as heart disease, cancer, high blood pressure, stroke, diabetes, dementia…these chronic degenerative diseases are responsible for over 70% of all deaths worldwide. ⁽²⁾

Additionally, while we are living longer, we are living sicker. This means that our healthspan is about 10 to 15 years shorter than our lifespan…this is a deplorable condition that I have seen so many suffer through with progressive disability, suffering, and an early and unpleasant death spiral. At this moment, about 40% of us have multiple chronic health conditions while nearly 60% are burdened with at least one chronic health diagnosis…and this situation has only been forecasted to worsen significantly. ^(3,4)

The tragedy is that this situation is largely preventable. You already know that food is the leading cause of death and disability…so what foods are they talking about? The researchers are talking about the Standard American Diet, also known as SAD…which is unfortunately a very fitting abbreviation. The SAD is notable for a high consumption of processed and ultra-processed foods, added sugars, saturated fats, refined carbohydrates, processed meats, red meat, additives, colorings, flavor enhancers, sugary drinks, higher pesticide and chemical burdens, and refined grains…and lacking in clean sources of vegetables, fruits, whole grains, nuts, seeds, legumes, and leaner protein sources. ⁽⁵⁾ The SAD diet is notable for high energy density and low nutrient density...a recipe for illness.

All cellular processed require nutrition, not just calories. No single food has all of the nutrients, vitamins, minerals, phytonutrients, fiber, protein, fat, and carbohydrates that we need to thrive and remain robust and resilient. Consuming a diet that results in insufficiency, deficiency, or an excess of nutrients will eventually lead to some type of illness, disease, or condition as well as predispose you to becoming chronically inflamed, ill, or just sick.

The SAD diet has been linked to many chronic diseases primarily because it leads to uncontrolled, chronic, background inflammation that drives health degeneration. Current research states that on average both children and adults consume 60% of their daily caloric intake from ultra-processed foods and only 10% of us meet the daily requirements for recommended fruit and vegetable intake ^{(5, 6, 7)} and 73% of our food supply is ultra-processed. Additionally, many studies have revealed that this type of ‘food’ is directly linked to many diseases and conditions and has been categorized as a high inflammatory potential diet. ⁽⁸⁾ An inflammatory dietary pattern will cause, perpetuate, and/or aggravate all of the leading causes of death and disability…or as some research puts it, “The chronic inflammatory state significantly contributes to the development and progression of many noncommunicable disease processes, including cancer, cardiovascular disease, and neurocognitive decline.” ⁽¹³⁾

On the flip side, a diet that consists of minimally processed, whole food, plant-based sources of nutrient dense, low inflammatory potential, and calorically appropriate foods is associated with fewer diseases, better health, less disability and an overall higher quality of life. It even helps when you are already not feeling well. ^{(9,10,11,12,13,14)}

In my practice and clinical experience, without an optimal food plan, no amount of adjustments, vitamins, herbs, exercise, or stress reduction will work nearly as well as they should, if at all. Additionally, you should know that if you would like to experience healthy aging, an anti-inflammatory food upgrade is essential…and this includes both physically and cognitively.

By now, I hope you are at least curious about consuming an anti-inflammatory, unprocessed, clean, whole food plant-based dietary lifestyle. This is not a sprint…we are all in it for the long haul and slow and steady (consistency) wins the race. Invest in yourself by taking classes in how to create your optimal food plan. I have recently taken several courses and gotten a lot out of them and upgraded our foods even more. ^{(15,16,17,18,19)} Undoubtably there are more classes out there…let me know what you find!

Remember, you can start slowly and gradually work your way into this upgrade/shift. For example, in week one, you can start with 2 or 3 plant based lunches and next week add a breakfast, and so on. You can reduce your animal foods gradually at a pace you can be comfortable with. Just start…go plant-based and see what happens…you have nothing to lose (except some unwanted pounds and inflammation) and everything to gain. Part of being a good steward and tending your Temple is realizing that food is an essential part of our worship. We would never put diesel into our gas tank, nor should we put ultra-processed ‘food like things’ into our Temple. Now that you know this, what will you choose to do?

So, this is my New Years wish for you and yours: freedom from disability, illness, and disease, a massive recovery if you need it, and the feeling of vibrant health always. Thank you for your time and attention…all the best for 2026!

References:

1. https://jamanetwork.com/journals/jama/fullarticle/2678018 (see Figure 2)

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10830426/

3. https://chronicdisease.org/wp-content/uploads/2022/04/FS_ChronicDiseaseCommentary2022FINAL.pdf

4. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1082183/full

5. https://www.medicalnewstoday.com/articles/western-diet

6. https://foodtank.com/news/2022/11/database-indicates-u-s-food-supply-is-73-percent-ultra-processed/

7. https://www.medicalnewstoday.com/articles/overall-diet-quality-may-be-more-important-than-how-much-ultra-processed-foods-you-eat#Why-ultra-processed-foods-are-unhealthy

8. https://www.medicalnewstoday.com/articles/overall-diet-quality-may-be-more-important-than-how-much-ultra-processed-foods-you-eat#How-to-have-a-more-healthy-diet

9. https://health.unl.edu/health-benefits-anti-inflammatory-diet-10-foods-eat-and-6-avoid/

10. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet

11. https://www.henryford.com/blog/2020/07/health-benefits-antiinflammatory-diet

12. https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-an-antiinflammation-diet

13. https://www.ncbi.nlm.nih.gov/books/NBK597377/

14. https://pmc.ncbi.nlm.nih.gov/articles/PMC8389628/

15. https://simplyplantbasedkitchen.com/

16. https://thriving.foodrevolution.org/join/?frn_source=blog&frn_medium=link&frn_campaign=ppt&frn_content=menu

17. https://hellonutritarian.com/nutritarian-power-prep-program/

18. https://cookingcourse.forksoverknives.com/

19. https://www.drfuhrman.com/blog/210/beginners-guide

Tending Your Temp and Merry Christmas to you!

Mon, 22 Dec 2025 13:15:01 GMT

Health News Update: Tending Your Temple 12.22.25

Hello everyone, and Merry Christmas to you!

Health Update: Predictable Crisis

Hello everyone: As we celebrate this Holy time and the start of a new year, I want to just speak to you heart to heart. Most of us know that our physical body has been deemed to be the Temple for us to experience this worldly life. Additionally, we are meant to be stewards and caretakers of this awesomely wrought and magnificent Temple. While this may mean different things to each of us, most of us agree that taking care of the Temple involves a health promoting lifestyle. From interviewing thousands of patients, I have seen that deep within each of us there is a feeling or a knowingness of how well we are tending our Temple. And what emerges from these discussions is that most of us have never been taught or shown or educated on the concept of the need to be good stewards and how to do that.

For me as a healthcare practitioner, science allows me to peer into God’s creation and be filled with awe and wonder. And yet as great as science has gotten at treating the leading causes of death and disability, it seems to have forgotten that recovery depends upon our innate healing abilities which in turn depends upon our food choices. Chronic unhealthy food choices really do affect your quality of life as well as what diseases or disabilities you may get, along with your ability to recover from them or to even prevent them. On top of that, science now recognizes how food choices have shifted over time and how this is leading to environmental destruction and contributing to climate change. The old saying “Let Food Be Thy Medicine” now applies to each of us as well as the planet.

We Have Created a Predictable Crisis

Nowhere can this be as easily seen as with the mismatch we are creating between what our body needs and what we are feeding it. Poor food choices, lack of physical activity, and stress drive the leading causes of death and disability. These facts are undeniable, and science has verified this many times over. What do we think will happen when we put diesel fuel into the gas tank? What are we thinking when we put drive-through into a Holy Temple? Each of us can do better and we all should try every day.

Poor nutrition is now known to be the leading cause of death and chronic illness…and thus massive and needless suffering. Today, 8 out of 10 of the causes of death and disability are chronic inflammatory degenerative illnesses that are caused, perpetuated, aggravated, and sustained by food choices. Our societies current reactive approach to health care, without improving the underlying health of the patient, is expensive and has led us to the era of predictable yet unnecessary chronic illness, death, and disability.

I am truly fortunate to have witnessed people recover their health through simple dietary upgrades. These people were patient, committed, and took one small step at a time until they had transformed their health, their kitchen, and in many cases, they assisted in the transformation of their entire family to better health and wellbeing. This transformation is available to you, too. If you have a chronic health condition, or want to avoid one, you have nothing to lose and everything to gain by going predominantly plant based. Go into this upgrade with a 100% commitment for 6 months and see how it goes.

Don’t you owe it to yourself to live a life congruent with your true nature? Shouldn’t we have the self-respect to make the best choices as to how we tend our Temple? Simply by making your food choices compatible with your nature, it is possible for you to massively improve your health and simultaneously feel better about your stewardship of the Temple and the planet that sustains it. Consider for a moment, how good it will feel to live in alignment with your true Nature. If you can imagine that, then you can achieve it!

All of us here at Richmond Chiropractic Neurology wish everyone a healthy, safe, happy, and loving Holy Day and Blessed New Year!

Inflammation, Chronic Diseases and Food

Mon, 15 Dec 2025 13:15:00 GMT

New Title

Health News Update: Inflammation, Chronic Diseases and Food 12.15.25

Hello again everyone: One of the problems with nutritional research is that the nutrition that we get from our food choices does not easily lend itself to traditional research methods, such as a double-blind placebo-controlled study. It is hard to tease out exactly what caused harm or benefit when the food contains thousands of biochemicals. However, when hundreds of papers come to the same or similar conclusions, it is hard to ignore the importance of such data. That is exactly what we are now seeing with research into food and health as the Mediterranean diet/lifestyle repeated has been shown to lower disease risks and inflammation. Check this out:

“Abstract: Since ancient times, the quality of nourishment is a milestone for the maintenance of health and as it is stated ‘prevention is better than cure’, amongst the so-called ‘healthy’ diets Mediterranean diet (MD) claims the lion’s share. It stands in good stead because of a variety of valuable macro- and micronutrients. So, adherence to a MD is associated with the reduction of inﬂammation and non-communicable (NCD) OR chronic diseases. Numerous studies try to scrutinize the role of MD components as regards reducing inﬂammation, lowering rate, and mortality for disorders and illnesses, and preventing NCD. MD regime of the inhabitants of the Mediterranean basin includes a variety of ethnic nutritional habits and regulates an array of eﬀects and epigenetic changes that aﬀect human wellbeing. The research is still ongoing and endeavors to elucidate every aspect of this issue. This review focuses on the impact of MD on inﬂammation highlights positive results regarding NCD and indicates the need for more high-quality experiments and trials in order to overcome

any discrepancies.”

Bottom Line: While research is ongoing, there is adequate data pointing to the Mediterranean Diet as low in inflammatory potential as well as lowering your risk for chronic conditions and diseases. Undoubtably this will be refined of the coming years, yet there is now enough good science to recommend this food plan as a part of any foundational health restoration or maintenance plan. That means that the long term and consistent use of this lifestyle/dietary approach can be expected to provide some real-world benefits.

Now, please stop and think about this:

· Science recognizes inflammation causes, perpetuates and aggravates all illness.

· Science recognizes some foods cause, and some put out inflammation.

· Is your food pattern driving you to illness or to optimal aging?

Health News Update: Food Choices, Inflammation, and Death

Mon, 08 Dec 2025 13:00:16 GMT

New Title

Health News Update: Food Choices, Inflammation, and Death 12.8.25

Hello everyone: There are many quotations about food choices and health, and some are so right on, such as this one from Hippocrates: “The wise person should consider that health is the greatest of human blessings. Let food be your medicine.” What does today’s science say about food and health?

“Hypercaloric and highly processed diets, poor in antioxidant foods leads to a supra-physiological postprandial state characterized by plasmatic peaks of glucose and lipids. This leads to a mitochondrial metabolic overload in the muscular and adipose tissues, resulting in the formation of free radicals - like the superoxide anion - and, consequently, to pro-inflammatory alterations and endothelial dysfunction [2].

Adopting a diet with adequate caloric intake, rich in fibers, fruits and vegetables associated to a balanced ingestion of macronutrients is a valuable non-pharmacologic strategy in reestablishing the balance between pro- and anti-inflammatory factors and processes for managing and preventing obesity, diabetes and cardiovascular disease.”

https://www.academia.edu/12545842/Diet_and_Inflammation_Effects_of_Macronutrients_and_Dietary_Patterns?email_work_card=view-paper

Bottom Line : If you have read any of my blog posts then you know that I will frequently say that inflammation will cause, perpetuate, and/or aggravate every known human ailment. And it turns out that a major driver of inflammation is what we choose to eat. For example, the Green Mediterranean diet is not only delicious, but also anti-inflammatory. If you have ANY type of chronic health issue, or you simply want to age in the most optimal/healthy way, it is absolutely critical to make sure your food plan supports your biochemistry to put out the fires of inflammation. Because all of our biochemistry is dependent upon nutrients that we get from our daily food intake, from detox to repair to memory to you name it, it becomes apparent that food is foundational and can have positive or negative effects on every part of our health. Go into an unprocessed, whole foods, plant-based plan 100% for 4 to 6 months and see how your system responds…it is often miraculous what our body can do. Here is some more info to encourage your personal transformation.

“The accumulation of body fat (especially on the abdomen) secondary to an excessive caloric intake negatively modulates the whole inflammatory state. However, increased inflammatory markers levels are seen acutely after an episode of high energetic intake in a single meal; the same happens after a chronic imbalance on specific nutrients ingestion, even in non- overweight persons. This suggests that diet patterns play an independent role in inflammatory modulation [1].”

After long and serious examination of insurance issues, as of December 8th, 2025 we have elected to stop taking insurance assignment and become out of network providers.

We believe third-party payers shouldn’t interfere with the relationship between a patient and their practitioner, influence medical decisions, or limit access to care. Therefore, we are a proud direct care provider. We do not accept insurance for our chiropractic services. Your case requires special attention, educational resources, communication, and time that is not covered by insurance companies.

We offer an entirely different treatment experience than traditional chiropractic offices. Our practice is built around longer, more effective, and less frequent visits making it more affordable. This move away from restrictive insurance policies benefits both of us by being able to keep our fees reasonably low as we reduce our overhead by being out of network. If for any reason you need to seek a doctor that takes insurance, we will be happy to recommend one that may be able to help.

Upon request, we can provide you with a superbill to submit to your insurance provider for potential out-of-network benefit reimbursement. Please note that we do not communicate directly with insurance companies on your behalf.

Full payment for services is due at the time of service. Payment is accepted via credit/debit card, cash or check and FSA/HSA card.

Special note on Medicare: If you are on Medicare, while we do not accept any insurance, including Medicare, we are required to submit your claim information to Medicare, and they will pay you directly.

Health News Update: Your Heart and Your Circadian Rhythm

Mon, 01 Dec 2025 13:01:29 GMT

New Title

Health News Update: Your Heart and Your Circadian Rhythm 12.1.25

Hello everyone: The American Heart Association has released a scientific paper outlining the vital significance of our circadian rhythms and cardiometabolic health outcomes. Basically, lifestyle activities…such as meal timing…have important effects on how long and how well we live. The following graphic sums it up nicely.

https://www.ahajournals.org/doi/10.1161/CIR.0000000000001388 when you eat is critical for heart and metabolic health.

Bottom Line: When you eat can profoundly affect your health, and the way of eating that is the most anti-inflammatory and cardiovascularly healthy is early Time Restricted Feeding. You can find out more about this topic on a previous blog at this link:

https://www.richmondchironeuro.com/health-news-update-when-we-eat-is-as-critical-as-what-we-eat

After long and serious examination of insurance issues, as of December 8th, 2025 we have elected to stop taking insurance assignment and become out of network providers.

Full payment for services is due at the time of service. Payment is accepted via credit/debit card, cash or check and FSA/HSA card.

Health News Update: The Number 1 Killer vs. Food

Mon, 24 Nov 2025 13:00:25 GMT

New Title

Health News Update: The Number 1 Killer vs. Food 11.24.25

Hello again everyone: As Thanksgiving approaches, it can be beneficial to consider that food can either be your worst poison or your best healer. For example, take the number one killer of people worldwide: cardiovascular disease. If you want to expand your health span and lifespan, consider adhering to an anti-inflammatory food plan. Also, consider that even though the available science points to the powerful effects of prevention through optimal food choices, our primary medical system remains focused on reactive healthcare that does little if anything to get to the underlying causes of illness. In today’s medical terms, prevention means early detection rather than strategies to avoid illness in the first place. This means that each of us has to take responsibility for our own health and welfare and use reactive healthcare when it is needed. This is why I write this blog…to keep on top of the latest science that can guide lifestyle upgrades that lead to better health and longevity…for you, and for me, and for everybody.

“In the last decade, several studies strengthened the idea that a diffuse and systemic inﬂammation is functionally associated with cardiovascular disease (CVD). The mechanism of atherogenesis, which underlies various acute cardiovascular events, is mainly considered an inﬂammatory process [1].

“The relationship between diet and CVD is well recognized: the aforementioned Mediterranean diet is considered a healthy dietary pattern, given its capacity to reduce CVD risk - an increment of approximately 2/9 in the score, that represents the adherence to Mediterranean diet, is associated with 33% reduction in cardiovascular- related mortality [10]. The effect of diet on CVD is also likely linked to the pro- or anti-inﬂammatory “power” of the diet itself. Indeed, generally, dietary patterns associated with a reduction in the global risk of CVD are also associated with a low

pro-inﬂammatory effect, as seen with the Mediterranean diet [11].”

https://www.academia.edu/28539014/Integrating_diet_and_inflammation_to_calculate_cardiovascular_risk?email_work_card=view-paper Inflammatory foods fuel heart and vascular disease.

Bottom Line: As we give thanks and express gratitude this holiday season, it can be very beneficial for your future health to know that what you eat can either help you avoid a heart attack or stroke, or it can push you towards one faster and faster. The time of year that we make resolutions is fast approaching. Will you resolve to safeguard your health by choosing to eat wisely? The good news is that health building choices are readily available and fairly easy to adopt. Best wishes to you and yours!!

After long and serious examination of insurance issues, as of December 8th, 2025 we have elected to stop taking insurance assignment and become out of network providers.

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Health News Update: Alcohol and Brain: No Safe Level of Consumption

Mon, 17 Nov 2025 13:01:29 GMT

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Health News Update: Alcohol and Brain: No Safe Level of Consumption 11.17.25

Hello again everyone: This blog is for those who are interested in preserving maximal brain function, memory, and overall health. Pay special attention if you have any relatives, near or close, that have any type of dementia, or if you have any level of brain fog. These are all neurodegenerative disorders that have inflammation as a component. How this ties in with alcohol consumption is the focus of this new research paper.

ABSTRACT

Objectives To investigate the relationship between alcohol consumption and dementia.

WHAT THIS STUDY ADDS

In the largest combined observational and genetic study to date, light alcohol consumption was associated with the lowest dementia risk observationally, but genetic analyses showed a monotonic increasing dementia risk with increased alcohol intake. Mendelian randomization suggests a causal role of alcohol consumption in increasing dementia risk, with no evidence supporting a protective effect at any consumption level.

HOW MIGHT THIS STUDY AFFECT RESEARCH, PRACTICE OR POLICY

These findings challenge the notion that low levels of alcohol are neuroprotective and suggest that public health efforts to reduce alcohol use disorder could significantly lower dementia incidence. Halving the population prevalence of alcohol use disorder may reduce dementia cases by up to 16%, highlighting alcohol reduction as a potential strategy in dementia prevention policies.

https://ebm.bmj.com/content/ebmed/early/2025/09/16/bmjebm-2025-113913.full.pdf

Bottom Line: This paper clarifies earlier observations that light to moderate alcohol consumption had some benefit by showing that no level of alcohol consumption is safe for the brain. Use this information to shape your alcohol consumption as it relates to your health values, your genetic risks, your current health, and other individual factors. No alcohol is the best practice. To me, at this point in my life, alcohol consumption is like throwing a heavy blanket over the light of my soul…there is just no benefit, so I avoid it completely. What are your thoughts?

Health New Update: Food, Inflammation, & Chronic Diseases

Mon, 10 Nov 2025 13:00:11 GMT

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Health New Update: Food, Inflammation, & Chronic Diseases 11.10.25

Hello everyone: The research and science continue to reinforce the connection between inflammation and virtually all chronic health conditions, from heart attack, to cancer, to dementia, to everyday fatigue, depression, anxiety, insomnia, as well as aches and pains.

“Inﬂammation is now widely believed to be a cause of atherosclerosis [1,2]. Moreover, inﬂammation is an underlying pathophysiological mechanism in many other chronic diseases, including obesity [3] and type 2 diabetes mellitus [4], in addition to cardiovascular disease (CVD) [5]. Multiple factors contribute to this inﬂammatory process, including age, sex, physical activity, smoking, the use of certain medications, and diet [6]. Therefore, lifestyle and diet have a signiﬁcant impact on health which is based, at least in part, on its association with inﬂammation [7,8].

Diet is a major determinant of inﬂammation , and a number of markers can be used to assess the inﬂammation in human nutrition studies [9,10]. Pro-inﬂammatory biomarkers, such as tumor necrosis factor-α (TNF-α), C-reactive protein (CRP), or cell adhesion molecules have been used as indices of the effect of dietary patterns on low-grade inﬂammatory status [11–15]. In fact, the inverse association of a Mediterranean-style diet with major chronic disease is partially attributed to the anti-inflammatory properties of some of their foods such as fruits, extra-virgin olive oil, red wine, or nuts [16,17], and some of their bioactive components, such as polyphenols [18]. In contrast, certain components of diet, such as red meat and processed foods, are considered to be pro-inflammatory stimulants [19,20].”

https://www.academia.edu/48088815/The_Role_of_Dietary_Inflammatory_Index_in_Cardiovascular_Disease_Metabolic_Syndrome_and_Mortality?email_work_card=view-paper

Bottom Line: Just looking at the diet advice that is offered on all types of media can leave most of us feeling confused and frustrated. However, there is a growing scientific consensus of what makes a healthy diet, but you won’t find this information easily…there are just too many financial interests that would be negatively impacted if we all ate properly.

Imagine lowering your cancer risk by 25% (which means 80,000 cancer cases in the U.S. per year are diet related), or lowering your risk of cardiovascular disease by 90%, and doing this just by consuming a delicious unprocessed, whole-food, predominantly plant-based food plan. This food plan is called the Green Mediterranean diet and is easy to adopt.

If you are not a good chef, becoming one can save your life…plus it can be a fun, relaxing, enjoyable and social activity that not only saves money but supports your health and wellbeing. Invest in some cookbooks and watch your health savings account grow to create a safer future.

Green Mediterranean Diet Slows Brain Aging

Mon, 03 Nov 2025 13:01:32 GMT

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Health News Update: Green Mediterranean Diet Slows Brain Aging 11.3.25

Hey there everyone: You probably know that I have mentioned the Green Mediterranean Diet before as it is a plant-centric food plan associated with many positive health benefits. Now more research is emerging supporting why adopting this food plan is a really good idea.

The Mediterranean diet, which includes lots of fruit, vegetables, and fish, has gained popularity due to its links to good health.
Past studies show that following the Mediterranean diet may help improve our brain health by slowing brain aging and protecting against brain-related diseases like dementia.
A new study has found that an offshoot of the Mediterranean diet — called the green Mediterranean diet — may also help slow brain aging.

https://www.medicalnewstoday.com/articles/green-mediterranean-diet-including-green-tea-may-help-slow-brain-aging?utm_term=feature&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2025-09-26&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

“The study supports the potential of the green-MED diet as a non-pharmacological approach to slow or prevent age-related neurobiological decline.”

https://www.clinicalnutritionjournal.com/article/S0261-5614(25)00235-3/fulltext

Bottom Line: A predominantly whole-foods, unprocessed plant-based food plan supplies our systems with the biochemical molecules that not only lower inflammation, and they also support gene expression that improves our healthspan and lifespan while protecting our brain. Every single biochemical reaction that occurs within us requires nutrients that we get from our food. The research continues to grow in support of the Green Mediterranean Diet as the best way to go for most of us.

At the very least, just shifting to acquiring a larger percentage of your nutrition from unprocessed, whole plant sources is a simple way to get started. It is not just about more salads, although that is helpful…it is about eating a large and diverse variety of plants at every meal. We need this diversity and variety in order to get all of the nutrients we need. There are about 30,000 foods available to us, yet the average U.S. citizen consumes the same 20 foods over and over, thus creating insufficiencies, deficiencies, and unbalanced macro and micronutrients that lead to inducing chronic degenerative conditions and diseases. So, have some fun and try to eat a lot of different whole-food plant-based items and see how you feel 90 days from now.

Can Diet Lower Inflammation Markers?

Wed, 29 Oct 2025 12:15:04 GMT

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Health News Update: Can Diet Lower Inflammation Markers? 10.27.25

Hello everyone: You have probably heard me say, over and over, how inflammation will cause, perpetuate, and/or aggravate every known human ailment, even aging and recovery processes. Also, most everyone has heard of the anti-inflammatory diet or food plan and the most well-known is the Mediterranean Diet (MD). And conversely, most of our country consumes the most pro-inflammatory diet known, the Standard American Diet, or the S.A.D. Here is some news to help understand why moving to a plant-centric food plan can save your life:

“Although inflammation is a normal defense mechanism that protects the body against infection or other insults, pathological inflammation is associated with tissue damage and disease. In this sense, low-grade systemic inflammation appears to play an important role in the

pathophysiology of obesity, insulin resistance, CVD (Cardio-Vascular Disease) and the anomalous coagulation process. The chronic inﬂammatory response is characterized by abnormal cytokine production and the activations of inﬂammatory signaling pathways.

A growing body of evidence suggests that the protective effects of the MD may result, at least in part, from its anti-inﬂammatory properties. Low-grade chronic inﬂammation has been involved as a potential mediator for the development of many cardio-metabolic diseases. Therefore, studying the relation between the diet quality and inﬂammatory markers will be interesting.

Changes in the traditional MDP (Mediterranean Dietary Pattern) toward the modern Western diet are taking place, representing a dietary globalization. Nowadays, a diet rich in meat, processed foods and sweets is increasingly more common in the population, affecting young and adult subjects. However, a high adherence to the MDP is related to a lower risk of suffering pathologies such as cardiovascular diseases or cancer. In this sense, the beneﬁcial effect of the MDP against CVD has been mainly attributed to its effects controlling classical atherosclerosis risk factors. Lately, it has been suggested that an anti-inﬂammatory effect in the vascular wall may be another important mechanism to explain the link between the MDP and low cardiovascular mortality. The important role of inﬂammation in the pathogenesis of atherosclerosis has led to the belief that dietary preventive measures act in part by modifying related inﬂammatory pathways.”

https://www.academia.edu/88885246/Adherence_to_the_Mediterranean_Diet_and_Inflammatory_Markers?email_work_card=view-paper

Bottom Line: To a great and significant extent, your diet is your destiny. Shifting to a Green Mediterranean style food plan is not only delicious, but also anti-inflammatory and longevity promoting. In our country, the average healthspan is 10 to 15 years less than the lifespan. To not be average, but exceptional and bump your healthspan up to within a year of your lifespan, and to bump them both way up…go predominantly plant based as soon as you can

Your Brain on Food

Mon, 13 Oct 2025 14:00:07 GMT

Your Brain on Food

Health News Update: Your Brain on Food 10.13.25

Hello everyone: The type of food we consume will absolutely significantly positively or negatively impact our ability to think, remember, learn, behave, enjoy…in other words, everything that our brain does relies on the quality of food we eat. For most of us, poor food results in a downward change that is gradual, for others who may not be in top shape…they may notice right away that their mood or fog increases with poor food choices. This is especially true if the foods create inflammation. Today in our country, dementia is the 5 ^th leading cause of death. Let that thought sink in for a moment. And now let that realization guide your food choices.

Diets that are nutrient dense, lower in calories, unprocessed, and predominantly whole-foods that are mostly plant based is a real and significant way to protect your cognitive health and your future life. This type of food plan is shown to enhance brain function, protect memory and cognitive abilities…while poor food choices (like processed and ultra-processed foods) can lead to cognitive impairment and decline. Like all of our cells, the brain requires nutrients to keep it working well. Additionally, it is important to realize that inflammation anywhere in the body will also bathe the brain in that same inflammatory chemistry and lead to the destruction of your brain health.

“Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the "waste" (free radicals) produced when the body uses oxygen, which can damage cells. Unfortunately, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. If substances from "low-premium" fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars , for example, are harmful to the brain. In addition to worsening your body's regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression ?”

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 food and brain function

“Diet, exercise and other aspects of our daily interaction with the environment have the potential to alter our brain health and mental function. We now know that particular nutrients influence cognition by acting on molecular systems or cellular processes that are vital for maintaining cognitive function. This raises the exciting possibility that dietary manipulations are a viable strategy for enhancing cognitive abilities and protecting the brain from damage, promoting repair and counteracting the effects of aging.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC2805706/ brain foods essential for cognition

Bottom Line: By constructing a diet high in fiber, polyphenols and other phytonutrients, we give our brain and body what it needs to control and properly manage inflammation. Your future totally depends on what you are doing NOW. What is your future health and cognitive ability worth to you? By making sure that your food choices reflect your values and support your stewardship of your precious Temple, you can create an optimal future and a better present. Good news: patients frequently report that after going 80% into an optimal food plan not only that they feel better but now will notice that when they ‘stray’ into some regrettable choices that they simply do not feel well at all…that they get foggy or down…and these ‘bad’ feelings are so strong and noticeable that eating well becomes a priority. This type of transformation is available to you if you need it…most of us can benefit as well as the planet.

What is Good for the Heart is Good for Everything

Mon, 06 Oct 2025 12:00:34 GMT

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Health News Update: What is Good for the Heart is Good for Everything 10.6.25

Hello everyone: There is an old saying that ‘a rising tide lifts all boats.’ It turns out that this saying definitely applies to our health. About 2 decades ago the American Heart Association (AHA) put forth the concept of Life’s Simple 7 lifestyle factors as a basis for improving cardiovascular health (CVH), because it is well know that cardiovascular disease (CVD) is the leading cause of death and disability around the world. The good news is that their idea worked pretty well with the added bonus that they found that the health of the entire body also improved significantly…lowering the risk of many different diseases and conditions.

“Life’s Simple 7 is the American Heart Association’s guidelines for achieving and maintaining ideal cardiovascular health. The factors include not smoking, a nutritious diet , regular exercise, a healthy weight, optimal blood pressure, controlled blood sugar and well-managed cholesterol. (My comment: the AHA recently added sleep to this list and now call it ‘Life’s Essential 8’.)

“A few years ago, we learned that heart health and brain health are very closely tied. Through this review, we found that almost every organ system and bodily function also benefits from maintaining the healthy lifestyle behaviors of Life’s Simple 7,” said lead study author Dr. Liliana Aguayo in a statement. “We were pleasantly surprised to find that Life’s Simple 7 at optimal levels touched every aspect of health, from head to toe. It goes well beyond just cardiovascular health to encompass whole-body health,” … plus “One of the most significant findings of the research is that a little change makes a big difference when it comes to lifestyle and health, Aguayo said.”

https://www.ahajournals.org/doi/10.1161/JAHA.124.038566 Life’s Simple 7

https://www.heart.org/-/media/files/professional/workplace-health/detailed-overview-whs-with-ls7-journey-1218.pdf?la=en&hash=9D16F77814743A12695010D025065588CD1F9A44 Life’s Simple 7/Essential 8

Bottom Line: As I reviewed in a recent blog, it is the combined components of our lifestyle (what we Eat, Think, & Do) that will predict how well we will age, what diseases we may suffer with, what disabilities we may or may not acquire. The AHA broke it down into 8 parts and what they found out was life and health affirming. Because food is foundational to all other aspects of life, for the dietary part, I would recommend the Green Mediterranean Diet.

Yet we never hear about things like this on the news, nor is it broadcast from our public health authorities who are responsible for guiding this country to optimal health. It is simply up to each one of us to come to grips with the junk health information supplied by what used to be called our ‘trusted media’. For me, it makes it easier to stick to these types of ideas when I put it into the context of realizing that each of us is a vital part of a complex planetary/universal ecosystem. Every part is fundamentally linked and interdependent and our individual health in some way reflects our planetary health.

The bare facts are that the world population has never been sicker, and our environment has never been more trashed. If we adopt the practice of being proactive in our support of well-being as opposed to solely relying on reactively trying to treat illness and broaden our approach to placing some needed focus on attending to all of the underlying drivers of illness…we can become motivated to properly tend our Temples because we see and feel how our own actions impact everyone else. When we understand the interconnectedness of the shared stewardship we all are responsible for, it becomes so much easier to upgrade our lifestyle as we see that is assists all living beings.

Go Green Mediterranean to Lose Fat, Gain Health

Mon, 29 Sep 2025 12:00:34 GMT

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Health News Update: Go Green Mediterranean to Lose Fat, Gain Health 9.29.25

Hey there everybody: Because food is foundational to all aspects of health, it is important to make sure the foundation of your health is built upon the good stuff…we do not want a crumbling foundation built of low-quality materials…we want the absolute best building blocks to sustain and maintain a healthy Temple. So, if we look around at what the media portrays as ‘food’, it can become confusing as to what is best to eat. Can we trust the media to give us what is good for us, or are they giving us what is good for their share-holders?

Fortunately, we can still turn to research and science to answer this question. To be sure, the final and absolute answer is not available just now. Yet the science is advancing rapidly and now we have decent information available if we dig for it. Thus, it is not widely known that there is more of a scientific consensus on what type of food plan best supports a long health span and longer lifespan than what commercials would lead us to believe. Here is a good place to start:

A recent study showed the “green” Mediterranean diet reduced visceral fat by 14%, twice as much as the classic Mediterranean diet (MED), which reduced visceral fat by 7%.
The benefits of the green MED diet include a reduced risk of developing diabetes, cardiovascular disease, depression, and cognitive decline.
The green MED diet is also shown to lower cholesterol and blood pressure and may be more protective against age-related brain atrophy than the traditional MED diet.
According to experts, polyphenols (only available from plants) play a major role in the effectiveness of the green MED diet.

https://www.healthline.com/health-news/green-mediterranean-diet-reduces-visceral-fat-by-14 Green Med Diet excellent

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02525-8 Green med diet healthy

Bottom Line: Basically, the Green Mediterranean Diet (GMD) is best seen as an unprocessed, whole-food, predominantly plant-based food plan with high marks for health promotion. One of the primary properties of the GMD is that is great at lowering inflammation. Yeah, for that…plus it can be super delicious. I have searched for GMD cookbooks and found several but overall, they were of pretty low quality (in my opinion). Here is some more info on how to go Green plus a good GMD cookbook I did purchase and am happy with:

https://www.health.com/green-mediterranean-diet-7095181 info on Green Med diet

https://www.barnesandnoble.com/w/the-everything-green-mediterranean-cookbook-peter-minaki/1138725620 cookbook

: Modern Food Losing its Mojo

Mon, 22 Sep 2025 12:00:13 GMT

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Health News Update: Modern Food Losing its Mojo 9.22.25

Hello again everyone: As you might have guessed, modern food processing methods have resulted in foods of poor nutrient density. Here is some research to clarify some of these issues:

“Nutrition is the source of energy that is required to carry out all the processes of human body. A balanced diet is a combination of both macro- and micronutrients. “Nutritional inadequacy” involves an intake of nutrients that is lower than the estimated average requirement, whereas “nutritional deficiency” consists of severely reduced levels of one or more nutrients, making the body unable to normally perform its functions and thus leading to an increased risk of several diseases like cancer, diabetes, and heart disease…Preventing macro- and micronutrient deficiency is crucial and this could be achieved through supplementation and food-based approaches.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC9710417/ Main nutritional deficiencies

“Because suboptimal vitamin status is associated with many chronic diseases, including cardiovascular disease, cancer, and osteoporosis, it is important for physicians to identify patients with poor nutrition or other reasons for increased vitamin needs.”

https://jamanetwork.com/journals/jama/fullarticle/195038#google_vignette vitamins for chronic disease prevention

You might have guessed where many of these nutrient deficiencies, insufficiencies, and imbalances come from: processed and ultra-processed foods like objects. Processed and ultra-processed foods have been acknowledged to be low in nutritional levels and usually contain unhealthy levels of fats, sugars, salt, preservatives, additives, coloring agents, flavor enhancers, stabilizers, texture enhancers, and who knows what else. Research has associated consistent consumption with chronic diseases and health conditions.

“Such food now accounts for nearly 60% of U.S. adults’ calorie consumption. Among American children, that portion is close to 70%. In other words, ultra-processed food is starting to overwhelm the American diet.”

https://med.stanford.edu/news/insights/2025/07/ultra-processed-food--five-things-to-know.html ultra-processed food consumption alarming

Bottom Line: Stanford Medicine says that ultra-processed food is ‘starting’ to overwhelm the American diet…but with the statistics they quote it looks to me like it already has overwhelmed this country. Chronic consumption of nutrient poor foods leads to insufficiencies, deficiencies, and imbalances of micro and macro nutrients along with the additional risks of exposures and accumulations of pesticides and other agricultural/processing chemicals. Suboptimal nutrient status is associated with the development of inflammation and many chronic diseases, including cancer, cardiovascular diseases, and osteoporosis. To help yourself and the planet, shift as much of your food choices as possible to sources that are grown organically or as clean as possible. Support local farm shares, start your own garden, request your grocery stores to find and source better foods from local farmers into regenerative or restorative agriculture and make them more affordable and mainstream. This is actually something that is vital to take on to insure a healthy future for you and yours.

If you have the time, take a look at my previous blogs on ultra-processed foods and/or do a search on that ‘stuff’ as ultra-processed foods can be a driver of nutrient insufficiencies, deficiencies, imbalances and are known to drive inflammation and chronic illness. If you eat that ‘stuff’, please, just make 90% of your food be from unprocessed, whole-food, predominantly plant-based. You do not have to be perfect; it does not have to be all organic…yet I cannot think of a good reason to eat unhealthy food…why would you ever put diesel into your gas tank?

Do You Know Where 80 to 90% of Your Health Comes From?

Mon, 15 Sep 2025 12:00:56 GMT

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Health News Update: Do You Know Where 80 to 90% of Your Health Comes From? 9.15.25

Hello again everyone: If we look at the information from all types of media about health, most of us would conclude that we can eat what we want, do what we want, and when we have a problem there will be a medical solution readily available. It would also seem obvious to conclude that aging poorly and having multiple chronic illnesses is ‘normal’ in our society. I have even heard people tell me that ‘they’ would not allow foods that are bad for us to be advertised on TV or sold in stores. This blog is to help clear that fog.

“The World Health Organization defines Social Determinants of Health (SDOH) as “the conditions in which people are born, grow, work, live and age, and the wider set of forces and systems shaping the conditions of daily life.” While the healthcare industry focuses on treatment of injury or illness, social determinants represent the leading indicators of health that occur on a daily basis. Peer reviewed research concludes that traditional medical care accounts for just 10-20% of factors that contribute to healthy outcomes for patients. The other 80-90% result from SDOH health-related behaviors, socioeconomic and environmental factors” https://www.healthmetrics.org/our-data where health comes from

Bottom Line: If you just read the underlined part, you found out that your health is mostly the result of your combined life experiences, which science also calls the exposome. Thus, if you want to age well, improve your present health, and reach your 80’s or even 90’s free from chronic disease and infirmity it is imperative to realize such an outcome is mostly a result of your own day to day choices on how your lifestyle supports or destroys your health.

Your lifestyle is simply the combination of what you eat, think, and do and current science says that your lifestyle is responsible for 80 to 90% of your health outcomes…not your genetics and not medical care. My hope is that such information is both a wake-up call as well as a source of inspiration for you to commit to creating an optimal healthy life for yourself. To me, this observation places the responsibility on myself to seek to learn how to be the best steward of this Temple. Science is constantly evolving and growing, which makes it important that we always be open to learning how to be better and better stewards. However, the fundamentals will always apply and that is the best place to start your upgrade if needed. And (to me) these daily fundamental lifestyle principles are:

Eat: consume an unprocessed, whole-foods, predominantly plant-based food plan.

Think: meditation, prayer, de-stress, socialize, worship.

Do: exercise, yoga, walk, stretch, build muscle, build endurance, restful sleep

Build your best lifestyle around the concept of doing it right 80 to 90% of the time. You don’t have to be perfect to see results…and you can start by making a list of the lifestyle components you need to improve or add…then proceed to implement one easy upgrade at a time over months so that eventually you reach your goal. Take it easy, be kind to yourself, hold true to your purpose and watch what happens…reach out whenever you need help…we are all in this together.

What You Eat Can Save Your Life…or Not

Mon, 08 Sep 2025 12:00:32 GMT

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Hello again everyone: We left off last week with the fact that diet is the leading risk factor for death and disability. In other words, we want to nail down what smart eating is. Here are two studies that somewhat contradict each other yet manage to tease out nuggets of data that are very important to put into daily practice. The first study says organic is important, the second study says not so much…but what else the second study went on to say is super important. Then a third study helps clarify things.

Conclusions and relevance: A higher frequency of organic food consumption was associated with a reduced risk of cancer. If these findings are confirmed, further research is necessary to determine the underlying factors involved in this association.

https://pubmed.ncbi.nlm.nih.gov/30422212/ organic food lowers cancer risk

Abstract: The available literature reports inconclusive findings regarding the frequency of organic food consumption and cancer incidence. This systematic review evaluated the effect of the frequency of organic food consumption on overall and site-specific cancer risk… The findings suggest that the overall and site-specific cancer risk are not associated with the frequency of consumption of organic foods.

https://www.mdpi.com/2075-1729/15/2/160 organic food does not lower cancer risk, but other things do

Bottom Line: Here is what the second study went on to discuss:

Dietary changes may lower the prevalence of cancer [ 5 ]. It is known that healthier nutritional choices, such as daily consumption of at least 400 g of fruits and vegetables, 30 g of fiber, whole-grain cereals, and pulses, may reduce the risk of developing cancer, as proposed by the World Cancer Research Fund and American Institute for Cancer Research [ 6 ]. Dietary patterns, including the Mediterranean diet, may prevent new cancer cases due to their anti-inflammatory and antioxidant components [ 7 ]. Additionally, specific food items have been recommended as potential anti-cancer interventions, including organic food. The study of organic food consumption as a treatment for cancer patients started early on in 1920 when Dr. Gerson used organic food as treatment, due to its possible therapeutical specialties [ 8 ]. The use of pesticides in conventional food agriculture is one of the main reasons why organic foods prevail, as they probably provide more beneficial components to humans than conventional food [ 9 ].

The third study says this:

“A significant inverse relationship (My comment: this means the more organic the less the diseases listed) between organic food consumption and cardiometabolic risk factors, including obesity, diabetes mellitus, hypertension, and hyperlipidemia, was observed in the majority of prospective studies. The data on cancer risk and nutrient value comparison between organic and conventional foods were inconclusive. Clinical trials consistently indicated lower pesticide exposure in participants on organic diets, suggesting potential health benefits. The consumption of organic foods is associated with reduced cardiometabolic risks and pesticide exposure. However, the long-term impact on cancer risk remains undetermined.”

https://www.nature.com/articles/s41430-024-01505-w organic foods reduce chronic illness

My summary : Smart eating includes dietary choices that lower the prevalence of chronic degenerative diseases which are the leading causes of suffering, death and disability. But sadly, the data on cancer and organic diets is inconclusive. Yet the dietary pattern that has documented massive health improvements is best described as predominantly an unprocessed, whole-foods, plant-based diet. That is a major take-away and a solid place to start. You don’t have to go completely organic, and you don’t have to be perfect. In my experience, when you get to 80% of your food plan as unprocessed, whole-foods, plant predominant meals, you should see major health benefits.

To Avoid Chronic Disease, Watch What You Eat

Mon, 01 Sep 2025 12:00:44 GMT

To Avoid Chronic Disease, Watch What You Eat

Hello everyone: To be clear, every cellular process in our body requires nutrients. Give those cells and biochemical processes unbalanced nutrition, deficiencies, insufficiencies, and toxins and you will eventually disrupt function and create a problem. The problem that our Standard Polluted American Diet has created is an enormous burden of chronic disease, fatigue, migraines, obesity, diabetes, heart disease, anxiety, depression, brain fog, cancer, dementia and you name it. One of the major biochemical consequences is an enormous amount of inflammation that will cause, perpetuate, and/or aggravate every known human ailment, including aging. Read this carefully as it is a systematic meta-analysis of over 60 studies…the highest quality study you can get.

New research has found that eating even small amounts of processed meat may raise the risk of serious diseases, including cancer, type 2 diabetes, and heart disease.
The study also links sugar-sweetened drinks and trans fats to higher health risks, reinforcing calls to reduce their consumption.
Researchers explained that while the findings show strong and consistent associations, the focus should be on balanced, realistic eating habits rather than strict elimination.

https://www.medicalnewstoday.com/articles/just-1-hotdog-per-day-could-harm-your-health-study-finds?utm_term=feature&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2025-07-11&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

https://www.nature.com/articles/s41591-025-03775-8 even small amounts of processed meats, sugars, trans fats raise health risks

Bottom Line: I highly recommend that you read the Medical News Today article that summarizes the Nature Medicine review with multiple comments from the authors and registered dieticians. This type of information is where disease prevention originates…our food choices either fuel health or illness. Consider that only 10% of all illness is genetically based, which means that our health destiny is mostly in our own control. In this article, they discuss healthy swaps with the evidence-based approach being that it is your overall food pattern that is critical. Here are two quotes to help put this into perspective:

“Destini Moody, RD, CSSD, LD, registered dietitian at Top Nutrition Coaching, agreed, telling MNT that she “would strongly caution against patients and the public taking away that the risk of chronic disease is small when consuming these foods. It’s been well-established by prominent entities such as the American Heart Association and WHO [World Health Organization] that trans fats, processed meats, and refined sugars increase risk of chronic disease across the board,”

“This isn’t just because they lead to chronic inflammation, but these foods typically offer little nutrition in terms of micronutrients and antioxidants. Thus, filling one’s diet with them displaces foods that promote a longer life and better health, such as whole grains, fruits and vegetables, and unsaturated fatty acids. I urge the public to focus on these foods while only occasionally indulging in the aforementioned products that can cause harm in excess and provide very little benefits to human health.”

Taking your present and future health into your own hands is as simple as smart eating…which I cover in the next blog. See you soon!

Health News Update: Inflammaging is Bad News

Mon, 25 Aug 2025 12:15:00 GMT

Hello everyone: I think I have mentioned inflammaging before but never really focused on it. So, let’s dig into this interesting topic. Inflammaging is when chronic, low-grade inflammation develops with age as dietary and environmental stress accumulates, contributing to the development of all of the various age-related diseases and health issues. It results from a loss of control over systemic inflammation, which tends to come from an unbalanced and dysregulated immune system. One of the key drivers of inflammaging is diet…which means that one of the key tools to slow and reduce aging is our what we eat as well as what we don’t eat. In this paper, the authors reveal that the typical Western Diet (what science calls the Standard American Diet or S.A.D.) is the best example of a pro-inflammatory diet pattern.

“ Conclusion: Inflammation is a key physiological process in immunity and tissue repair. However, during aging it becomes increasingly more chronic. In addition, we found that certain foods such as saturated fats have pro-inflammatory activity. Taking this into account, in this review we have proposed some dietary guidelines as well as a list of compounds present in foods with anti-inflammatory activity. It must be taken into account that the amounts used in the studies that detect anti-inflammatory activity of these compounds are very high, and the intake of a single food to achieve its anti-inflammatory power is not feasible. (My Comment: what this means is that it is the overall dietary pattern that matters the most.) However, the combination of foods rich in compounds with anti-inflammatory activity could exert beneficial effects during aging and in pathologies associated with inflammation and in reducing the detrimental effects of foods with pro-inflammatory activity. Therefore, we can conclude that the compounds in our diet with anti-inflammatory activity could help alleviate the inflammatory processes derived from diseases and unhealthy diets and thereby promote healthy aging. Thus, we can use diet not only for nourishment, but also as medicine.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC8389628/ anti-inflammatory diet and health aging

https://www.healthline.com/health/5-minute-guide-to-inflamm-aging

Bottom Line: We all must age, and how we do so is largely under our own control. To create an anti-inflammatory lifestyle is not that difficult, especially if you put it all together in stages. Start with a clean, whole-food, unprocessed plant-based food plan. And to begin, first focus on what you can add into your menus and use those additions to sort of crowd out the things that are more inflammatory…sugar, refined grains, processed and pre-packaged things. Set realistic goals such as going plant based one or two days a week, or even one meal…just start and gradually work up. It has to be doable so don’t stress. Next, start moving and doing regular exercise at least three times a week…and find what you enjoy doing and focus on that. Then add activities that de-stress you, whether that is socializing, church, meditation, prayer, yoga, etc.

Overall, shift your attention to giving love to things that love you back. Sugar, drive-thru and processed food like thingies do not love you back but apples or kiwis or berries or veggies do. Sitting around does not love you back but going for a short walk after a meal does love you back. Hang out and give love to the people you really like to be with, they will most always love you back. Create a love you back lifestyle and see how you feel.

Health News Update: Blocking Internet on Smartphones Improves Mental Health

Mon, 18 Aug 2025 12:15:08 GMT

Hello everyone: I frequently hear about mental health issues with the people in our practice. They could be experiencing depression, or anxiety, feel flat, can’t focus or sustain attention, or may not feel well in general. These comments can come from anyone of any age…I can hear from parents about their kids, or it may be themselves experiencing these feeling. So, when I read this paper, it felt important to share it because we all seem to have mobile phones. Here is how the paper is summarized:

“Concern about how smartphones affect users is widespread: half of American smartphone users—and 80% of those under age 30—worry that they use their device too much, and correlational research suggests that smartphone use is negatively related to mental health and cognitive functioning. However, few large-scale experiments have tested for causal effects. We report such an experiment, finding that blocking mobile internet for 2 weeks reduces smartphone use and improves subjective well-being (SWB) (including life satisfaction and positive affect), mental health (more than antidepressants), and sustained attention (as much as being 10 years younger). Despite the many benefits mobile internet offers, reducing the constant connection to the digital world can have large positive effects.”

https://academic.oup.com/pnasnexus/article/4/2/pgaf017/8016017?utm_source=klaviyo&utm_medium=email&utm_campaign=%28Email%20-%20Chris%20Kresser%20General%20News%29%20Chris%27s%20Friday%20Favorites&utm_term=randomized%20controlled%20trial&utm_content=randomized%20controlled%20trial&_kx=fARhTo_gi8X3B_2-MaeO_RyzUl9tvT3tr4re-Dy7cNQ.my75y6

Bottom Line: It seems like a smartphone ‘timeout’ can be very beneficial for mental, emotional, physical health and can be an important part of stress reduction. The world today, with nearly instant communications, the almost constant bad and anxiety promoting news, and the fast pace of data consumption can add up to significantly stress us out and pull us down…or just simple keep us distracted. From what I can see, a ‘timeout’ may be just what the doctor ordered.

Health News Update: Diet can Alter Your Disease Trajectory

Mon, 11 Aug 2025 12:15:00 GMT

Hey there everyone: As you know, inflammation causes, perpetuates, and/or aggravates every known human condition, including aging. As we age, we become more vulnerable to non-communicable diseases such as heart attack, stroke, high blood pressure, cancer, diabetes, dementia, arthritis and more. How we eat can massively reduce our inflammatory burden and promote health as we age. It is your choice. One reason that I keep writing on this is that I keep running into the mindset that these diseases are inevitable and that there is nothing we can do about it. Plus, because there are so many different diets for sale out there, it becomes hard to know what to eat. What is important for you to know is that there is a growing scientific consensus about what to eat, but the media rarely mention it and our public health authorities don’t either. It definitely seems like money is more important than our health. So…consuming an overall low-inflammatory diet is what the science is adding up to show it is the healthiest way to go, plus it actually gives you power over your future. This is a great article worth the time it takes to read it as it is pretty comprehensive.

Bottom Line: “To adopt an anti-inflammatory dietary pattern, it is recommended to replace refined grains with whole grains, substitute healthy fats (such as nuts, seeds and fatty fish) for saturated and trans fats and increase the consumption of colorful fruits and vegetables while reducing the intake of sugary and processed foods. Additionally, choosing lean protein sources like fish and legumes over red and processed meats, using herbs and spices (such as turmeric, ginger, garlic and cinnamon) in place of excessive salt and sugar and consuming probiotic-rich foods (such as yogurt and kefir) instead of processed and sugary snacks are advised. These dietary adjustments can help mitigate inflammation and promote overall health.”

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/overview-of-antiinflammatory-diets-and-their-promising-effects-on-noncommunicable-diseases/AA3166846841DCC1B219C063F52E2A7F (anti-inflammatory diet)

Health News Update: When We Eat is as Critical as What We Eat

Mon, 04 Aug 2025 12:00:28 GMT

New Title

Hello everyone: The data continues to reveal how our inborn genetic circadian clocks and rhythms work. With this information we can adjust our lifestyle to coordinate with our inner clocks and metabolism and significantly boost our health. Basically, the study says this:

“According to a study published in open access format by the Nature group journal Nutrition & Diabetes, consuming more than 45% of our daily calorie intake after 5 p.m. is associated with an increase in glucose levels, with the harmful consequences that this has for health, regardless of the individual's weight and body fat.”

Why is this important? Because…” Maintaining high levels of glucose over long periods of time can have implications including a higher risk of progressing to type 2 diabetes, an increase in cardiovascular risk due to the damage that high glucose levels do to blood vessels, and increased chronic inflammation , which aggravates cardiovascular and metabolic damage."

https://www.nature.com/articles/s41387-024-00347-6 Late Eating Upsets Blood Sugar

https://www.news-medical.net/news/20241120/Timing-of-meals-impacts-glucose-tolerance-and-health.aspx Timing of Meals impacts health

Bottom Line: Early time restricted eating (eTRF) patterns generate better glucose control and lower inflammation burdens and appear to be a healthy way to consume our meals. Essentially it means that you have some breakfast within 2 hours of waking, and a good lunch so that you get 80% of your total caloric load by 2 pm and dinner the lightest meal of the day (only 20% of your daily caloric intake). Try to get all of your calories eaten within a 10-to-12-hour window, the earlier the better and no snacks/calories after dinner. If you have any weight or blood sugar issues, crave carbs and sugar, this plan is important to implement. Here is a bit more info to help understand our body wisdom:

“Díaz Rizzolo, who is an expert on issues related to obesity, diabetes and ageing, explained that "the body's ability to metabolize glucose is limited at night, because the secretion of insulin is reduced, and our cells' sensitivity to this hormone declines due to the circadian rhythm, which is determined by a central clock in our brain that is coordinated with the hours of daylight and night."

: Dietary Inflammation Drives Diseases and Death

Mon, 28 Jul 2025 12:00:07 GMT

Health News Update: Dietary Inflammation Drives Diseases and Death 7.28.25

Hello again everyone: Here are two papers of tremendous interest because they reveal the link between dietary inflammation and health. Bear in mind that the two leading causes of death in our country are cardiovascular disease (CVD) and cancer…directly caused by chronic inflammation.

Conclusion

Chronic inﬂammation appears to play a key role in the development of CVD and certain cancers. The results from the present study suggest that eating a diet high in sugar, saturated fat and other pro-inﬂammatory foods promote inﬂammation, which may increase the risk of a variety of chronic diseases. The next logical step would be to use the DII (the Dietary Inflammatory Index) to predict CVD outcomes, such as atherosclerosis, and indicators of CVD including intimal thickening, plaque formation and cardiac output in the Asklepios Study.

https://www.academia.edu/29422691/Associations_between_dietary_inflammatory_index_and_inflammatory_markers_in_the_Asklepios_Study?email_work_card=view-paper

And here is the follow up study they suggested:

Conclusions

To conclude, an anti-inﬂammatory diet may diminish the risk of CVD in healthy individuals but may be impossible to reverse the results of several years of exposure to oxidative stress among participants with established MetS (Metabolic Syndrome). Thus, the presented ﬁndings suggest that favoring anti-inﬂammatory diet at early stages of life could be found to act preventively as regards to the development of CVD and challenge us to evaluate potential antioxidant therapies that could be applied on public health action plans.

https://www.academia.edu/80264311/Anti_inflammatory_diet_and_10_year_2002_2012_cardiovascular_disease_incidence_The_ATTICA_study?email_work_card=view-paper

Bottom Line: Consuming a diet with low inflammatory potential and high anti-inflammatory ingredients shows real and significant protection against the two leading causes of death. Furthermore, other more recent studies with different interventional designs do show the possibility of overcoming the cumulative damage from Metabolic Syndrome, which is an inflammatory condition associated with high cardiovascular risk. The following links show how the whole-foods, unprocessed plant-based Mediterranean diet reduces Metabolic Syndrome and inflammation. It is never too late to eat right to beat disease!!

https://www.mdpi.com/2673-4540/6/1/4

https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-023-01052-7

“In this study, participants with MetS with adherence to high-quality and moderate-quality Mediterranean diet were significantly associated with lower all-cause mortality as well as cardiovascular mortality during the follow-up period. Furthermore, in joint analysis of the Mediterranean diet and sedentary behavior or depression, we found that high-quality or moderate-quality Mediterranean diet could attenuate, even reverse the adverse effects of sedentary behavior and depression on all-cause and cardiovascular mortality in participants with MetS. Among the components of the MED diet, greater intakes of vegetables, legumes, nuts and high MUFA/SFA (Mono-unsaturated fats like olive oil/Saturated Fats mostly animal based foods) ratio were significantly associated with lower all-cause mortality and greater vegetables intake was significantly associated with lower cardiovascular mortality, while more red/processed meat intake was significantly associated with higher cardiovascular mortality in participants with MetS.”

Plant-Based Diet Quality is Essential

Mon, 21 Jul 2025 12:00:14 GMT

Health News Update: Plant-Based Diet Quality is Essential 7.21.25

Hello everyone: While science now recognizes that going plant-based is critical to prevention and recovery from any illness, dietary quality is a must…not all plant-based foods are healthy. Please read these highlights carefully:

“A new study confirms that healthy plant-based foods can be beneficial for the heart. However, not all plant-based foods qualify as healthy, and the study finds that those foods can be just as damaging to the heart as their non-plant-based counterparts. For many people who choose not to eat animal-based foods for moral reasons, the potential health benefits of a plant-based diet may be considered a happy byproduct or even a reward. The study suggests that this is not necessarily incorrect, as long as one considers that the rules that apply to healthy eating in general also apply to plant-based foods.

This study’s biomarkers of concern were cardiac troponin T, cardiac troponin I, and N-terminal pro-B-type natriuretic peptide. Troponins are indicators of cardiac muscle damage, which is a sign of myocardial infarction or heart attack . The peptide is associated with heart failure.

Up to 50% of individuals with no apparent history of cardiac issues have subclinical levels of troponins. While these levels are not of immediate concern, they may be interpreted as an (early) warning sign of potential future issues. (Especially cardiac troponin I elevations.)

The analysis revealed that adherence to a healthy plant-based diet was associated with a 49% lower likelihood of having elevated levels of cardiac troponin I.

People following an unhealthy plant-based diet had a 65% greater chance of elevated levels of cardiac troponin I.”

https://www.medicalnewstoday.com/articles/unhealthy-plant-based-diets-may-significantly-raise-heart-disease-risk?utm_term=feature&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2025-06-18&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

https://www.sciencedirect.com/science/article/pii/S2666667725001047

To clarify this observation, increasing cardiac troponin I levels reveal very early heart damage from systemic inflammation, which if allowed to continue can lead to cardiovascular disease progression…the number one killer on the planet. Thus, consumption of a predominantly unprocessed, plant-based whole-foods diet is largely anti-inflammatory and heart protective, while a diet that may be plant-based but is processed, fried, sugar laden, etc., is what contributes to systemic inflammation and sets the stage for heart, arterial and immune damage.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5419814/

https://www.ajconline.org/article/S0002-9149(02)02253-1/abstract

Bottom Line: Quality really matters, so please avoid processed foods from all sources, plant or animal. Be wary and minimize or avoid processed or ultra-processed food products…stick with unprocessed whole-foods such as vegetables, fruits, beans, nuts, seeds, lentils, etc. to protect your health and your heart. Food is foundational to all aspects of our lives, so please…eat as if your life depended on it…because it truly does.

“While many plant-based diets can reduce cardiovascular risk due to their nutritional profile, such as being low in saturated fat, high in fiber , high in potassium , magnesium, calcium, and antioxidants , not all plant-based foods share these benefits,” she added. ( Michelle Routhenstein , who is a registered dietitian specializing in heart disease.)

: Plants Can Save Your Life

Mon, 14 Jul 2025 12:00:25 GMT

Health News Update: Plants Can Save Your Life 7.14.25

Hello everyone : I am working to give you information that you can easily put into your daily life that can massively improve your health and wellness, as well as speed recovery and promote prevention. Because inflammation can cause, aggravate, and/or perpetuate every known human ailment (including aging), my goal is to empower us all towards our best life by managing our inflammatory and anti-inflammatory biology. Because food is foundational to health, it is important to know what the best dietary approach to health is, and currently the data is all pointing to plants…the only source of phytonutrients adequate to upgrade your health.

“Phenolic compounds including phenolic acids, flavonoids and proanthocyanidins are widely distributed in plants as a protective mechanism against biotic and abiotic stresses. Fruits, vegetables, grains, spices and herbs are the richest source of dietary polyphenols. High intake of these foods has been linked to lowered risk of most common degenerative and chronic diseases that are known to be caused by oxidative stress . This review intends to summarize briefly recent progress on the chemistry and biochemistry of dietary polyphenols, their antioxidant and anti-inflammatory activities, and the underlying molecular mechanisms of their involvement in inflammation mediated metabolic diseases are also discussed.”

https://www.sciencedirect.com/science/article/abs/pii/S2214799316300133

Bottom Line: Be sure to eat lots of a lot of different plant-based foods. Make it an integral part of your day and personal health plan. Read what the science says that can lead us all to make the best choices when it comes to fueling our body, our Temple, our only home. We all have nothing to lose and everything to gain by being smart about what we choose to consume day in and day out. Shoot for 90% of your food to be from unprocessed, whole-foods, plant-based sources and watch your health improve.

“Dietary polyphenols are one of the most important groups of natural antioxidants and chemo preventive agents found in human diets including fruits, vegetables, grains, tea, essential oils and their derived foods and beverages. Epidemiological, clinical and nutritional studies strongly support the evidence that dietary phenolic compounds enhance human health by lowering risk and preventing the onset of degenerative diseases including cancers, cardiovascular diseases and metabolic disorders.”

If you want to be really impressed, and super informed, at the bottom of the paper take a look at the references…click on a few and read the beginning introductions/abstracts…this should help convince you that our present day Standard American Diet is truly S.A.D and empower your shift to a predominantly plant-based lifestyle.

Friendly-tip : to make the upgrade to a predominantly plant-based whole-foods plan and to make it easy, start with one meal per week…then move to 3 meals per week, then one per day…or just start with breakfast or lunch…think about and focus on what you can add to your daily food intake…that makes it easier to know what to avoid.

How Diverse Your Diet is Truly Matters

Mon, 07 Jul 2025 12:00:30 GMT

Health News Update: How Diverse Your Diet is Truly Matters 7.7.25

Hello again everyone: Hope your summer is going well. Here is some recent research that confirming that plant-based phytonutrient consumption is associated with significantly reduced illness and death. On top of that, the research reveals that optimal benefits are only available from a diverse food plan that are eaten consistently.

Abstract

“Higher habitual intakes of dietary flavonoids have been linked with a lower risk of all-cause mortality and major chronic disease. Yet, the contribution of diversity of flavonoid intake to health outcomes remains to be investigated. Here, using a cohort of 124,805 UK Biobank participants, we show that participants who consumed the widest diversity of dietary flavonoids, flavonoid-rich foods and/or specific flavonoid subclasses had a 6–20% significantly lower risk of all-cause mortality and incidence of cardiovascular disease, type 2 diabetes, cancer, respiratory disease and neurodegenerative disease. Furthermore, we report that both quantity and diversity of flavonoids are independent predictors of mortality and several chronic diseases, suggesting that consuming a higher quantity and wider diversity is better for longer-term health than either component alone. These findings suggest that consuming several different daily servings of flavonoid-rich foods or beverages, such as tea, berries, apples, oranges or grapes, may lower risk of all-cause mortality and chronic disease.”

Bottom Line:

Consuming a diverse and predominantly plant-based food plan is necessary to get the phytonutrients needed to lower inflammation and supply the body with what it needs to promote health and longevity. No other food plan can do this. What is on your plate? Whatever it is, does it promote health and longevity? Please take the time to upgrade this part of your lifestyle if you want to live longer and feel better and have a longer healthspan. Ask yourself: what do you want for your future? What about your family, friends, and the planet?

“In conclusion, we found that a wider diversity of intake of total flavonoids, flavonoid-rich foods and/or specific flavonoid subclasses is associated with a lower risk of all-cause mortality and incidence of chronic disease, including CVD, T2DM, cancer, respiratory disease and neurodegenerative disease. We also observed that a higher quantity and wider diversity of dietary flavonoids, when consumed together, may represent the optimal approach for improving long-term health, compared with increasing either flavonoid quantity or diversity alone. Overall, our findings suggest simple and achievable dietary changes such as including several different daily servings of flavonoid-rich foods or beverages, such as tea, berries, apples, oranges or grapes, might have a major impact on population health, lowering the risk of all-cause mortality and major chronic disease.”

https://www.nature.com/articles/s43016-025-01176-1?utm_source=klaviyo&utm_medium=email&utm_campaign=%28Email%20-%20Chris%20Kresser%20General%20News%29%20Chris%27s%20Friday%20Favorites&utm_term=new%20UK%20Biobank%20study&utm_content=new%20UK%20Biobank%20study&_kx=fARhTo_gi8X3B_2-MaeO_RyzUl9tvT3tr4re-Dy7cNQ.my75y6

Health News Update: More on Aging and Inflammation

Mon, 30 Jun 2025 12:00:05 GMT

Health News Update: More on Aging and Inflammation 6.30.25

Hello again, everyone: The last blog was pretty heavy with science, but to simplify it down to an easy application in our daily life is accomplished by going into a whole-foods, plant-based, largely unprocessed food plan. By measuring blood test markers of inflammation and immune function, they were able to show something interesting:

“Conclusion: This study provides evidence that a more healthful PBD (Plant Based Diet) is associated with a more favorable inflammatory profile and that a more unhealthful PBD is associated with the reverse.”

https://pubmed.ncbi.nlm.nih.gov/37658860/

But does that prove that eating a healthful PBD will actually increase our healthspan and lifespan as well? While it is now proven that going plant-based, with a whole and unprocessed food plan will significantly lower inflammation, where is the proof that it results in optimal aging and the prevention or delay of age related chronic degenerative illness? I would say the definitive study to prove that has not yet been done. However, it is more than reasonable to conclude from the available data that lowering inflammation, feeding ourselves with food designed for our biology, and eating according to our natural genetically predetermined circadian clocks will advantage us to live better and longer.

“Studies have shown that what we eat may be one of the most important lifestyle modifications any one of us can make to significantly increase our healthspan and add quality years of enjoyable life as we age. The Blue Zones are five demographically confirmed, geographically defined areas around the world with the highest percentage of centenarians. These are places where people reach the age of 100 at roughly 10 times greater rates than in the United States as a whole. Interestingly, demographers and researchers found that these populations shared several key lifestyle habits, one of which was a remarkable similarity in their diets.

· Greater than 90 percent plant-based diet

· Emphasis on a wide variety of seasonal vegetables, fruits and whole grains

· Daily consumption of legumes – including beans, chickpeas and lentils – black beans , lentils and white beans, and soybeans

· Use meat only sparingly – as a small side or at a special occasion

· Avoidance of processed foods and refined sugars

· Water is the beverage of choice, with small amounts of tea, coffee or red wine in moderation

Bottom Line: “Nutrition as Prevention: These Blue Zones offer us a glimpse into what healthy aging can look like. Staying fit and healthy can help protect against the chronic diseases associated with aging that put us at increased risk for worse outcomes if we are exposed to COVID-19 (or any other virus or illness). And our first step toward healthy aging can be as simple as changing what’s on our plate.” https://www.uvmhealth.org/coronavirus/staying-healthy/life-span-vs-health-span

PS: Getting fit and healthy and thus lowering your inflammatory burden can also help you recover from any illness or overcome chronic conditions.

Health News Update: Aging is Driven by Inflammation

Mon, 23 Jun 2025 12:00:20 GMT

Health News Update: Aging is Driven by Inflammation 6.23.25

Hello again, everyone: Here you will view some links in the scientific literature showing that regardless of age, inflammation drives accelerated aging and the creation of all causes of death and illness…and it much worse when we are older. Do you think it would be a good idea to start to manage your inflammatory burden at a younger age?

Abstract: Human aging is characterized by a chronic, low-grade inflammation, and this phenomenon has been termed as "inflammaging." Inflammaging is a highly significant risk factor for both morbidity (illness) and mortality (death) in the elderly people, as most if not all age-related diseases share an inflammatory pathogenesis. https://pubmed.ncbi.nlm.nih.gov/24833586/

Abstract: Aging is the greatest risk factor for the development of chronic diseases such as arthritis, type 2 diabetes, cardiovascular disease, kidney disease, Alzheimer's disease, macular degeneration, frailty, and certain forms of cancers. It is widely regarded that chronic inflammation may be a common link in all these age-related diseases. This raises the question, can one alter the course of aging and potentially slow the development of all chronic diseases by manipulating the mechanisms that cause age-related inflammation? https://pmc.ncbi.nlm.nih.gov/articles/PMC4400872/

It turns out that one of the primary drivers of inflammation is activation of inflammasome biology…a part of the immune system. What activates this inflammasome assemblage? Here is what the authors state:

“The NLRP3 inflammasome is especially relevant to aging as it can get activated in response to structurally diverse damage-associated molecular patterns (DAMPs) such as extracellular ATP, excess glucose, ceramides, amyloids, urate and cholesterol crystals, all of which increase with age. Interestingly, reduction of NLRP3-mediated (inflammasome) inflammation prevents age-related insulin-resistance, bone loss, cognitive decline and frailty. NLRP3 (inflammasome formation) is a major driver of age-related inflammation and therefore dietary or pharmacological approaches to lower aberrant inflammasome activation holds promise in reducing multiple chronic diseases of age and may enhance healthspan.”

Bottom Line: If you read the last sentence above this one, your next question is are there any dietary choices that can lower inflammasome activation? Well yes there are, and would you guess that it a whole-food, plant-based, unprocessed polyphenol rich diet? Would you also guess that that diet is associated with a better healthspan and lifespan? If so, why wouldn’t you eat that way? If you don’t, you are inviting illness, accelerated aging, a shorter health span, a shorter lifespan and living sicker is no fun.

Results : In hierarchical linear regression, foods investigated as polyphenolic modulators of DNA methylation (green tea, oolong tea, turmeric, rosemary, garlic, berries) categorized in the original study as methyl adaptogens showed significant linear associations with epigenetic (environmentally induced) age change (B = -1.21, CI = [-2.80, -0.08]), after controlling for baseline epigenetic age acceleration and weight changes. Although the intervention group lost significantly more weight than the control group, these changes were not associated with epigenetic age changes in the regression model. These findings suggest that consuming foods categorized as methyl adaptogens may reduce markers of epigenetic aging (inflammaging). https://pmc.ncbi.nlm.nih.gov/articles/PMC12074822/

While this was a ‘flexitarian’ dietary approach, what are the primary foods these studies found produced the greatest benefits? If you read the study, you will find it was: “Colorful vegetables and fruit were the most frequently consumed food groups.” If you want more info, you can read ‘Younger You’ by Kara Fitzgerald…an excellent book and she was significantly ahead of the research!!

Health News Update: Feeling Blue? Try Plant Based Foods.

Mon, 16 Jun 2025 12:00:31 GMT

Health News Update: Feeling Blue? Try Plant Based Foods. 6.16.25

Hello again, everyone: If you have read my blogs previously, you know my interest in inflammation and health. Did you know that depression is aggravated, caused, and/or perpetuated with an inflammatory lifestyle…and that you can improve your mood with your food?

“Background & aims: There is a large body of evidence which supports the role of inflammation in the pathophysiology of mental health disorders, including depression. Dietary patterns have been shown to modulate the inflammatory state, thus highlighting their potential as a therapeutic tool in disorders with an inflammatory basis. Here we conduct a systematic review and meta-analysis of current literature addressing whether there is a link between the inflammatory potential of a diet and risk of depression or depressive symptoms.

Conclusion: These results provide an association between pro-inflammatory diet and risk of depression. Thus, adopting an anti-inflammatory diet may be an effective intervention or preventative means of reducing depression risk and symptoms.”

https://pubmed.ncbi.nlm.nih.gov/30502975/

A balanced diet rich in fiber, healthy fats, vitamins and minerals from foods like fruits, vegetables, nuts, seeds and whole grains improves brain chemicals and lowers inflammation, reducing depression and boosting mental health. A healthy diet is also linked to the hippocampus, a part of the brain that helps with mood, memory and learning. People who eat well tend to have a healthier, larger hippocampus.

https://www.froedtert.com/stories/impact-nutrition-mental-health

Bottom Line: If you are experiencing any mental health or neurologic issues, take a look at your food plan. You may benefit from shifting to an anti-inflammatory whole-foods, plant-based, unprocessed approach to your nutrition. I have seen this approach do wonders for many. If you are taking a prescription medication for depression or anxiety, do not stop any medication without the prescribing physician’s support. Get on a clean diet and see how it goes and as you feel better, you may be able to withdraw from a prescription. You can look at my past blogs for ideas on food plans that lower inflammation or just do a search for anti-inflammatory food plans or the Green Mediterranean diet. Personally, my family is vegan for both personal and planetary reasons. For guidance down that path, look to sources like these. Best wishes to you!

https://summit.foodrevolution.org/plants/?uid=11&oid=3&affid=43

https://foodrevolution.org/about/

https://www.forksoverknives.com/wellness/dietary-guidelines-for-americans-poised-for-bold-plant-based-shift/?utm_source=Klaviyo&utm_medium=email&utm_campaign=11.26.2024%20GC&utm_id=01JD6G4RY3NQSDS019QW7973N0&utm_term=READ%20THE%20STORY%20%3E&_kx=QzY5Sjhtij0my_Ph7A8uygWYAUMKyApHv65XTwiLQXU.KCHNEa

Going Green can Save Your Life

Mon, 09 Jun 2025 11:45:00 GMT

Going Green can Save Your Life 6.9.25

Hello again, everyone: As simple as it seems, the further we get away from consuming a whole-foods plant-based diet, the sicker our society becomes. Could it be that we are not living a lifestyle that is compatible with our biologic makeup? You might wonder why I keep on this topic, and it is because inflammation will cause, aggravate and/or perpetuate virtually all health problems that I see daily. Here is some interesting research showing how food patterns can drive inflammation or lower it:

“Low-grade chronic inflammation is an underlying pathophysiological mechanism linking risk factors and/or metabolic disorders to increased risk of chronic degenerative disease. A meat-based pattern, as the Western type of diet, is positively linked to higher levels of some important biomarkers of inflammation, such as C-reactive protein (CRP), interleukin-6 and fibrinogen. Conversely, a Mediterranean-like eating behavior is associated with lower degree of these biomarkers thus suggesting an anti-inflammatory action of its main food components.

Attention was focused on the findings from the MOLI-SANI study: this is a large prospective cohort study that recruited 24,325 men and women from the general population of the Molise Region, a Southern Italian area, with the aim of investigating genetic and environmental risk/protection factors for cardiovascular and tumor disease. For the first time, the MOLI-SANI study carefully investigated the Mediterranean diet as an environmental determinant of both platelet and white blood cell counts, starting from the hypothesis that a diet rich in healthy compounds could favorably influence the production and/or the clearance of these two cellular biomarkers of low-grade inflammation. Additionally, evidence from this large Italian cohort showed that a Mediterranean-like diet was closely associated with relatively lower values of glucose, lipids, CRP, blood pressure and 10-year cardiovascular risk, while the consumption of healthy foods with high rather than low content in antioxidant vitamins and phytochemicals was associated with lower blood pressure and CRP plasma levels at least in men.”

https://www.researchgate.net/publication/267102242_Mediterranean_Diet_and_sub-clinical_chronic_inflammation_the_MOLI-SANI_Study

Bottom Line: In clinical practice experience, I have not seen chronic health problems optimally improve without a dietary approach that lowers inflammation, provides nutrient dense but lower calorie foods, and focuses on whole, unprocessed foods. Whether it is chronic neck or back pain, or migraines, or fatigue, or digestive issues, or whatever may be bothering you, a clean diet is essential to maximal recovery, healthy aging, and prevention of chronic illness. The best food plan, so far, is a Green Mediterranean type of plan with reduced animal-based foods. Here is a good link to help you get started.

https://www.health.com/green-mediterranean-diet-7095181

Health News Update: Diet and Healthy Aging

Mon, 02 Jun 2025 12:00:37 GMT

Hello everyone: Here is some good news about diet, aging, and the connection to planetary health. In this study, the researchers compared 8 different dietary patterns and defined healthy aging as living to at least 70 without having 11 major chronic diseases and without any impairment cognitively, physically, or mentally/emotionally. Here is what they found:

“Diets rich in plant-based foods and moderate amounts of animal-based foods may enhance healthy aging, a new longitudinal cohort study revealed. “Interestingly, all the healthy diets we studied were linked not only to overall healthy aging but also to its individual domains, including cognitive, physical, and mental health,” she noted.

“A novel finding was the association between the planetary health diet and healthy aging,” she added. “This diet, which minimizes animal products and emphasizes fruits, vegetables, whole grains, and healthy fats, emerged as one of the leading dietary patterns associated with healthy aging. This is particularly interesting because it suggests that we can eat a diet that benefits both human health and environmental sustainability.”

https://www.medscape.com/viewarticle/this-diet-leads-healthy-aging-2025a10006wv?ecd=WNL_trdalrt_pos1_250326_etid7321488&uac=428598BV&impID=7321488

https://www.nature.com/articles/s41591-025-03570-5

“In analyses of specific foods, higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products were linked to greater odds of healthy aging. In contrast, higher intakes of trans fats, sodium, sugary beverages, and red or processed meats (or both) showed inverse associations with healthy aging.

In addition, when comparing the highest with the lowest quintile, higher UPF (Ultra-Processed Foods) consumption was associated with 32% lower odds of healthy aging, as well as lower odds of reaching the age of 70 years and maintaining intact cognitive function, physical function, and mental health, and living free of chronic diseases.”

“The healthy diets we examined share common principles, such as being rich in vegetables, fruits, whole grains, and healthy fats,” she added. “Adherence is the most important thing when it comes to any current diet, and this needs to be coupled with physical exercise to maintain the best possible quality of life as we age.”

Bottom Line: Slowly the data from multiple studies is beginning to offer us a clearer picture of what is the optimal dietary pattern for healthy aging and disease prevention. Going into an unprocessed, plant-based, whole-foods high quality dietary pattern is worth every minute of time that you spend because of the major short- and long-term benefits. Every single biological process in our body requires nutrients, and the best source is a superior quality primarily plant-based anti-inflammatory food plan. For more info and resources to help make the shift to plant-based, check out my blog:

https://www.richmondchironeuro.com/health-news-update-new-dietary-guidelines-prioritize-plants-over-meat

For more information on this type of diet, do a search for these key words: green mediterranean diet.

Health News Update: The Obesity Epidemic

Mon, 26 May 2025 12:00:27 GMT

Hello everyone: Yes, you read it correctly…another epidemic. I would argue that it has become a pandemic due to these facts:

“The study revealed significant regional disparities in the prevalence of overweight and obesity. The most dramatic increases have occurred in Oceania, North Africa, and the Middle East, where more than 60% of men and over 70% of women are obese.

In the United States, the leader among industrialized nations, the obesity rate stands at 42% for men and 46% for women.

If current trends persist, global adult obesity rates will rise from 43.4% in 2021 to 57.4% for men and from 46.7% to 60.3% for women by 2050.”

Obesity Surpassing Overweight : The study predicts that by 2050, the number of overweight children and adolescents will stabilize, primarily because many will transition to obesity. Among boys aged 5-14 years, obesity is expected to surpass the overweight status.

The authors highlighted that younger generations are gaining weight more rapidly and developing obesity earlier than previous generations. This trend raises concerns regarding early onset complications, including type 2 diabetes, hypertension, cardiovascular disease, and various cancers.

The author of the paper described this obesity epidemic as “a profound tragedy and a monumental societal failure.” It seems that we cannot wait for our government or public health authorities to fix this…we need to take this on.

https://www.medscape.com/viewarticle/global-obesity-crisis-worsening-experts-warn-urgency-2025a10006gx?ecd=WNL_trdalrt_pos1_250323_etid7314080&uac=428598BV&impID=7314080

Bottom Line: This is an epidemic that can be fought in the kitchen and the playground. This is what would help anyone: avoid ultra-processed foods, avoid drive-thru, avoid sugar, avoid processed grains and processed anything, and instead consume a plant-based, largely unprocessed (stick with home cooking at least 90% of the time), high quality food plan. Try making a rule: every hour of screen time means an hour of physical play and optimally outdoors. Avoid frying foods and avoid plastics as they contain endocrine disrupting chemicals associated with obesity and hormonal changes.

Embrace and support your circadian rhythms and get into early time restricted feeding (eTRF) which just means having some type of breakfast within 2 hours of waking, and then a great lunch so that you consume 80% of your total daily caloric intake before 2 pm. and make dinner the lightest meal of the day and early so that you consume all of your daily calories within10 hours. For example: breakfast at 8 and dinner at 6. The eTRF eating pattern has shown the best results in clinical trials for health promotion as it aligns with our natural circadian rhythms, is immune balancing and very anti-inflammatory.

Health News Update: Plant Based Lowers Cancer Risk

drsmith@rcn.health (Mark Smith) — Mon, 19 May 2025 12:00:00 GMT

Hello everyone:

More good news about going plant-based. In case you did not know this, being overweight or obese is the second leading risk factor / cause of cancer behind smoking and alcohol is the third leading risk factor / cause. This paper shows how consuming a predominantly plant-based food plan can lower your risk.

“Key Takeaways:

· Higher adherence to the Mediterranean diet was associated with a 6% lower risk of obesity-related cancer over 15 years.

· Risks for colorectal, liver, and kidney cancers were significantly reduced in people with medium or high adherence to the top-ranked diet.

· Obesity-related cancer risk reduction was even greater among current and former smokers.

But as detailed in JAMA Network Open , high adherence was linked with up to a 48% lower risk of site-specific obesity-related cancers:

Colorectal cancer: HR 0.92 (95% CI 0.85-0.99)
Hepatocellular carcinoma: HR 0.52 (95% CI 0.33-0.83)
Kidney cancer: HR 0.67 (95% CI 0.55-0.82)

Medium adherence to the diet was also associated with significantly lower risks for colorectal, kidney, and liver cancers, along with a lower risk of esophageal cancer (HR 0.66, 95% CI 0.48-0.93).

"According to the International Agency for Research on Cancer, excess body weight is convincingly linked to a heightened cancer risk at 13 anatomic sites, including cancers of the endometrium, esophagus, kidney, pancreas, liver, and breast, among others," Aguilera-Buenosvinos' group noted. Currently, about 43% of the global adult population and over 70% of U.S. adults have overweight or obesity.”

https://www.medpagetoday.com/hematologyoncology/othercancers/114365?xid=nl_mpt_DHE_2025-03-01&mh=6a74d5b5ed34b39a279370a1493d7925&zdee=gAAAAABm4udUZqN7RIPDWm3Rn17NV0aBHPlDB41BQTxrbhxtpFjG928oea9qJCAo2vxCSF00cYGzXMisepMHOWdJvNbUg2KWP0qx6X-QthJmkzOrOAEPKCg%3D&utm_source=Sailthru&utm_medium=email&utm_campaign=Weekly%20Review%202025-03-01&utm_term=NL_DHE_Weekly_Active

Bottom Line:

For many reasons, including if there is a history of cancer in your family, adopting a plant-based whole food unprocessed approach to nutrition continues to lead the way towards health promotion and prevention. Not only does it lower inflammation and promote optimal and healthy aging, but you will also look and feel better. As you make the move into plants, your taste buds will slowly go back to being delighted with the tastes and textures of a more natural diet and you will wonder how you ever ate any other way. If you want to optimize your health, this is where you should start.

PS: Research shows that most of us eat the same 12 to 15 foods day in and day out. Diversity of food choices is essential to get all of the nutrients we need, so change it up at least every week…add a new vegetable, fruit, nut, seed, mushroom or bean!

Health News Update: More on Heart Disease and Diet

drsmith@rcn.health (Mark Smith) — Mon, 12 May 2025 12:00:15 GMT

Hello again:

Because there is such good information on this topic, I felt it urgent enough to share once again with new data for you to consider:

“Cardiovascular disease remains the leading cause of death globally and here in the United States. Diet has a major impact on the pathogenesis of atherosclerosis and subsequent cardiovascular morbidity and mortality. An unhealthy diet is the most significant potential behavioral and modifiable risk factor for ischemic heart disease. Despite these established facts, dietary interventions are far less frequent than pharmaceutical and procedural interventions in the management of cardiovascular disease. The beneficial effects of a plant-based diet on cardiovascular morbidity and mortality have been demonstrated in a number of recent clinical studies.

Plant-based diets can lower all-cause mortality and lower the risk of ischemic heart disease with reduced IHD-related mortality. It can also optimize blood pressure, glycemic and lipid control, and thus reduce the need for mediations.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC9963093/

Bottom Line:

Are Plant-Based Diets Adequate?

Tue, 06 May 2025 17:00:04 GMT

Are Plant-Based Diets Adequate?

. Hello everyone: Have you wondered if there is any benefit from going plant-based? Yes, there is and here is some information to assist your choices:

“Vegetarian, including vegan, dietary patterns were associated with reduced risk for CVD (cardiovascular disease) incidence and CVD mortality (death) compared to non-vegetarian diets. (Consider the sobering fact that CVD is the number one cause of death worldwide.)

Vegan dietary patterns were associated with reductions in CVD risk factors including blood pressure low-density lipoprotein cholesterol (the ‘bad’ cholesterol) and body mass index compared to non-vegetarian dietary patterns, as well as c-reactive protein concentrations (a measure of inflammation!!) in a novel meta-analysis.”

Conclusion: Practitioners can consider recommending vegetarian dietary patterns to reduce cardiometabolic risk factors and risk of CVD incidence and mortality.

https://pubmed.ncbi.nlm.nih.gov/39430429/

Bottom Line: Here is another good reason to upgrade your food plan. It is certainly worth your while to move towards a Flexitarian type of food plan to protect your health, your future, and help you overcome any current health issues. Flexitarian is what the Mediterranean diet looks like, which I covered in a previous blog. Overall, the data is shifting so strongly to this model that even our USDA has commented that their recommendations are going plant-based due to the overwhelming science supporting its benefits. This approach significantly benefits the environment as well as our health is not separate at all from our planetary health…there is a good reason that our planet is called “Mother Earth” and we should take good care to respect and nourish our planet so that we can be good stewards and healthy as well. One strong step in that direction is to lower our animal-based foods by at least 50% as the research reveals that it will help both human and planetary health significantly. Do some research and see what you find. My bet is that you find this type of food plan is the optimal one, which means lower inflammation and feeling better with a safer future for one and all.

The Traditional Mediterranean Diet has been characterized by:

1. Plentiful fruits, vegetables, legumes, grains.

2. Olive oil as the principal fat.

3. Lean red meat consumed only a few times per month or in very small portions.

4. Low to moderate daily consumption of dairy products.

5. Poultry, fish and eggs consumed a couple of times per week; and

6. Moderate consumption of wine. (Low or none is actually best)

Health News Update: Are Plant-Based Diets Adequate?

drsmith@rcn.health (Mark Smith) — Mon, 05 May 2025 12:00:30 GMT

Hello everyone:

Have you wondered if there is any benefit from going plant-based? Yes, there is and here is some information to assist your choices:

Conclusion: Practitioners can consider recommending vegetarian dietary patterns to reduce cardiometabolic risk factors and risk of CVD incidence and mortality.

https://pubmed.ncbi.nlm.nih.gov/39430429/

Bottom Line:

Here is another good reason to upgrade your food plan. It is certainly worth your while to move towards a Flexitarian type of food plan to protect your health, your future, and help you overcome any current health issues. Flexitarian is what the Mediterranean diet looks like, which I covered in a previous blog. Overall, the data is shifting so strongly to this model that even our USDA has commented that their recommendations are going plant-based due to the overwhelming science supporting its benefits. This approach significantly benefits the environment as well as our health is not separate at all from our planetary health…there is a good reason that our planet is called “Mother Earth” and we should take good care to respect and nourish our planet so that we can be good stewards and healthy as well. One strong step in that direction is to lower our animal-based foods by at least 50% as the research reveals that it will help both human and planetary health significantly. Do some research and see what you find. My bet is that you find this type of food plan is the optimal one, which means lower inflammation and feeling better with a safer future for one and all.

The Traditional Mediterranean Diet has been characterized by:

1. Plentiful fruits, vegetables, legumes, grains.

2. Olive oil as the principal fat.

3. Lean red meat consumed only a few times per month or in very small portions.

4. Low to moderate daily consumption of dairy products.

5. Poultry, fish and eggs consumed a couple of times per week; and

6. Moderate consumption of wine. (Low or none is actually best)

Health News Update: Eat Your Beans for Longevity

drsmith@rcn.health (Mark Smith) — Mon, 28 Apr 2025 12:00:19 GMT

Hello again everyone:

As you know, I keep promoting a healthy unprocessed whole food plant-based dietary pattern to reduce inflammation and optimize health and longevity. I did not know that beans were so essential till I read this paper!

Conclusions : The FHILL (Food Habits In Later Life) longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity. The significance of legumes persisted even after controlling for age at enrolment (in 5-year intervals), gender, and smoking. Legumes have been associated with long-lived food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).

https://apjcn.nhri.org.tw/server/APJCN/13/2/217.pdf

Bottom Line :

For a little more information, consider consuming legumes daily, and it does not take that much to make a difference. Even as little as several tablespoons per day is enough to make a difference. Perhaps it is the vegetable protein, or the resistant starch, or the fiber and gut microbiome effects that cause such a boost in health, but whatever it is, just eat some beans every day. There a quite a few to choose from:

Mung beans, chickpeas, lentils, black beans, adzuki beans, red beans, white beans, butter beans, Lupini beans and more…lots of different tastes and textures to add to your plate!

One reason that people do not eat beans is due to fear of flatulence! Studies show that this does not affect most of us, and for those that it does the effect will diminish and go away after several weeks of consistently consuming them. So, eat your beans within the context of a great Mediterranean plan!

The Traditional Mediterranean Diet has been characterized by:

1. Plentiful fruits, vegetables, legumes, grains.

2. Olive oil as the principal fat.

3. Lean red meat consumed only a few times per month or in very small portions.

4. Low to moderate daily consumption of dairy products.

5. Poultry, fish and eggs consumed a couple of times per week; and

6. Moderate consumption of wine. (Low or none is actually best)

PS: As more modern data becomes available, you might see # 3,4, & 5 get smaller as the advantages of vegetarian protein sources are proving superior for longevity and chronic illness and inflammation benefits.

Health News Update: Plant-Based Food Plans as a Prescription

drsmith@rcn.health (Mark Smith) — Wed, 23 Apr 2025 01:30:01 GMT

Hey there everyone:

As the science grows and the data becomes so obvious, we finally have medical journals recommending plant-based food plans.

Special Report: Nutritional Update for Physicians: Plant-Based Diets

Abstract

The objective of this article is to present to physicians an update on plant-based diets. Concerns about the rising cost of health care are being voiced nationwide, even as un- healthy lifestyles are contributing to the spread of obesity, diabetes, and cardiovascular disease. For these reasons, physicians looking for cost-effective interventions to improve health outcomes are becoming more involved in helping their patients adopt healthier lifestyles. Healthy eating may be best achieved with a plant-based diet, which we define as a regimen that encourages whole, plant-based foods and discourages meats, dairy products, and eggs as well as all refined and processed foods. We present a case study as an example of the potential health benefits of such a diet. Research shows that plant- based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.

https://pmc.ncbi.nlm.nih.gov/articles/PMC3662288/pdf/permj17_2p0061.pdf

Bottom Line:

It is reasonable to ask why they would make these recommendations. It just so happens that chronic illness costs about $4.5 trillion per year and over 90% of those costs are for disease management as opposed to health promotion. They recognize that a better approach is needed and that inflammation from poor food choices is known to be the leading cause of death in our country. By starting to get to the underlying drivers of chronic illness we can improve our overall health now and reduce the long-term costly financial burden of chronic illness. Once again, it is plain to see that it all starts with food choices…going unprocessed whole food plant-based is the clear choice. If you want to secure your future, it starts with what you do now. If you simply want to feel better for any reason, food choices are fundamental. As I have said before in previous blogs, I have never seen an optimal recovery from any chronic health condition without a clean food plan as the foundation for eliminating inflammation and optimizing our biology. Think of this as your medical prescription from now on!

Health News Update: Vegetable Intake Lowers Inflammation

drsmith@rcn.health (Mark Smith) — Mon, 14 Apr 2025 12:00:18 GMT

Hello again everyone:

As you know, inflammation causes, aggravates, and/or perpetuates all chronic conditions. Another way to say this is that inflammation is the final common pathway of environmental stress…what we eat, what we are exposed to, what we think, and what we do (exercise etc.) can either create health or a lack of health (inflammation). There is a lot of good research that reveals vegetables can reduce inflammation, therefore, going into a whole foods plant-based food plan has many advantages:

Conclusions: This study suggests that the previously observed health benefits of cruciferous vegetable consumption may be partly associated with the anti-inflammatory effects of these vegetables.

https://pubmed.ncbi.nlm.nih.gov/24630682/

Conclusion : Study results show that the beneficial effects of fruit and vegetable intake on markers of inflammation and oxidative stress are already present by early adolescence and provide support for the Dietary Guidelines for Americans "to consume five or more servings per day" of fruits and vegetables to promote beneficial cardiovascular health.

https://pubmed.ncbi.nlm.nih.gov/19248856/

Conclusions: This study suggests that soy food consumption is related to lower circulating levels of IL-6, TNFα, and soluble TNF receptors 1 and 2 (markers of inflammation) in Chinese women.

https://pubmed.ncbi.nlm.nih.gov/22889631/

“Epidemiology studies indicate that diet or specific dietary components can reduce the risk for cancer, cardiovascular disease and diabetes. An underlying cause of these diseases is chronic inflammation. Dietary components that are beneficial against disease seem to have multiple mechanisms of action and many also have a common mechanism of reducing inflammation, often via the NFkB pathway. Thus, a plant-based diet can contain many components that reduce inflammation and can reduce the risk for developing all three of these chronic diseases.”

https://pubmed.ncbi.nlm.nih.gov/24944766/

Bottom Line:

Go whole food plant based. Ditch the sugar, bad fats, additives, preservatives, processing, fried, nutrient deprived food like objects and opt for real food that your biology craves and protect your health. To eat any other way is way too risky.

Health News Update: Cancer Risk Lower with Plant-Based Food Plans

drsmith@rcn.health (Mark Smith) — Mon, 07 Apr 2025 12:00:30 GMT

Hey there everyone:

This article helps to clarify the science as it unfolds about lowering your cancer risk with your lifestyle. It now appears that there is enough evidence supporting plant-based food plans for cancer prevention. And although there are multiple mechanisms involved as to how plants reduce cancer risks.

” ...as the evidence accumulates, it increasingly points to one over-arching theme: More plants, less cancer.

When it comes to naming the dietary patterns offering the most protection against cancer, plant-based diets emerge as the winner for reducing the risk for several cancers sensitive to lifestyle factors.”

https://www.medscape.com/viewarticle/growing-evidence-suggests-plant-based-diets-reduce-cancer-2025a100011d?ecd=mkm_ret_250131_mscpmrk_onc_top-content_etid7196490&uac=428598BV&impID=7196490

Bottom Line:

It is important to note the following:

“Food Quality Matters : Of course, not all plant-based diets are created equally. It would be easy to fill a diet with French fries, potato chips, and doughnuts and call it plant-based, but no one would mistake that diet for helping to prevent cancer.

“It’s important to distinguish between an overall plant-based diet and a healthy plant-based diet,” Giovannucci said. A healthy plant-based diet, for example, positively weights whole grains, fruits, vegetables, vegetable oils, nuts, and legumes, and it negatively weights refined grains, fruit juices, potatoes, sugar-sweetened beverages, and sweets, he explained.”

In other words, a diverse Whole Foods Plant Based food plan that avoids ultra-processed foods is crucial to your long-term overall health as well as avoiding cancer. To find out more detailed information about cancer risk and foods, weight, lifestyle activities and more, check out this super informative and easy to use link where you can see the effect size of each item and get details to help your decisions. I spent a good 45 minutes on this link and found out how much science there is about health and plants that I was not aware of: https://www.wcrf.org/research-policy/interactive-cancer-risk-matrix/

Health News Update: Inflammation & Ultra-Processed Foods (UPFs)

drsmith@rcn.health (Mark Smith) — Mon, 31 Mar 2025 12:00:20 GMT

Hello again:

This article is very important and straightforward, plus it is a really great summary of what low-grade chronic inflammation is all about and how harmful it is…and considering that in the U.S., more than 60% of daily calories by all ages and genders are from UPFs, it is an important and timely topic…so let’s get right into it.

“Low-grade inflammation alters the homeostasis of the organism and favors the onset of many chronic diseases. The global growth in the prevalence of noncommunicable diseases in recent years has been accompanied by an increase in the consumption of ultra-processed foods (UPF). Known to be hyperpalatable, economic and ready-to-eat, increased consumption of UPF has already been recognized as a risk factor for several chronic diseases. Current evidence highlights the adverse health effects of UPF characteristics, not only due to the nutrients provided by a diet rich in UPF, but also due to the non-nutritive components present in UPF and the effect they may have on gut health. This review aims to summarize the available evidence on the possible relationship between excessive UPF consumption and modulation of low-grade inflammation, as potential promoters of chronic disease.

Inflammation is an immunosurveillance response essential for host defense, which serves to repair damaged tissues and eliminate toxic agents [ 1 ]. However, when this response becomes chronic, it results in the presence of immune system cells for an increasing period of time. This state of low-grade inflammation can lead to dysmetabolic conditions that disrupt homeostasis, favoring the development of a wide range of noncommunicable diseases such as cancer, diabetes and cardiovascular diseases [ 2 ].

Among the environmental and lifestyle factors that can promote or intensify inflammation, increasing scientific evidence supports the role of diet. Potential nutritional compounds influencing inflammation processes include macro- and micronutrients, bioactive molecules such as polyphenols and specific food components [ 19 ]. Overall, plant-based dietary patterns with a high consumption of vegetables, fruits and whole grains, a moderate consumption of legumes and fish and a low consumption of red meat have been associated with a greater anti-inflammatory potential ( Figure 1 ). These include several traditional healthy diets, such as the Mediterranean or the Nordic diet, which are usually based on minimally processed or unprocessed foods [ 20 , 21 ]. A meta-analysis that evaluated a total of 2300 subjects from 17 clinical trials showed that greater adherence to the Mediterranean diet was associated with lower levels of inflammatory biomarkers, particularly CRP and interleukin-6 (IL-6) [ 22 ]. These findings were confirmed in a recent meta-analysis assessing the effect of multiple dietary patterns on inflammatory biomarkers [ 23 ].”

https://pmc.ncbi.nlm.nih.gov/articles/PMC10058108/

Bottom Line:

Now it becomes more obvious why I am always saying inflammation will cause, perpetuate, and/or aggravate chronic illness of ALL types, and please note that this includes aging. It also becomes apparent as to why a plant-based, whole-food, minimally processed food plan is the best way to go. I urge you to read or review this paper and it will hopefully raise your motivation to fully dedicate yourself, and those you care about, to consume an optimal dietary lifestyle. What you eat will determine to a large extent on how long you live a healthy life (healthspan) as well as how long you live. In the article, there are several good charts (Figure 1 & 2) and information on what UPFs are and the chemicals and toxins in them, so check Section 3 & 4 when you get a chance. It is this kind of information that helps us make informed decisions that can dramatically improve our health and lower our risk for diseases (prevention) as well as promote recovery and resilience if we do become ill. Please, avoid UPFs for your health’s sake and eat foods that love you back!

Health News Update: Food and Cancer

drsmith@rcn.health (Mark Smith) — Mon, 24 Mar 2025 12:00:16 GMT

Hello again everyone:

We commonly think about cancer as a genetic disease, and while some are mostly genetically based, most are actually a combination of multiple factors…and one of the clearly identified drivers of cancer happens to be food choices.

In this recent study, the following points summarize their findings:

“More than 1 in 5 of new gastrointestinal (GI) cancer cases globally were attributable to suboptimal dietary intake, according to a recent study. Writing in Gastroenterology, researchers…reported that excessive consumption of processed meats (the biggest culprit), insufficient fruit intake, and insufficient whole grain intake were the leading dietary risk factors. In addition, the number of diet-related cases doubled from 1990 to 2018.

The study also: “…observed that two regional groups, Central and Eastern Europe, Central Asia, Latin America, and the Caribbean, as well as high-income countries, bore the top three diet-attributable burdens worldwide in 2018, all driven mostly by an upward-trending excess of processed meat.”

“As for the impact of the SDI (Socio-Demographic Index), the authors explained that diet-attributable GI cancer burden was higher among adults with higher education and living in urban areas than among those with lower education and rural residency. “Some dietary habits tended to be worse in higher-SDI countries, specifically, higher consumption of processed meats,” they wrote.

https://www.medscape.com/viewarticle/suboptimal-diets-tied-global-doubling-gi-cancer-cases-public-2025a100026y?ecd=WNL_mdpls_250131_mscpedit_gast_etid7197796&uac=428598BV&spon=20&impID=7197796

https://www.gastrojournal.org/article/S0016-5085(24)05212-0/abstract

Bottom Line:

Proposed mechanisms for this cancer link were multiple including gut microbiome changes associated with processed meats and other processed foods, a lack of fiber and phytonutrients known to be protective. To reduce your risk, increase your whole-foods, plant based, unprocessed foods and reduce processed meats of any kind. If you choose to eat any other types of animal products, please make sure that they are organic, unprocessed, and constitute about 10% of your daily calories. Current flexitarian guidelines consider that to mean you would consume animal-based products 2 to 4 x per week…but just reducing by 50% is enough to make a real and significant difference in your health as well as that of the planet according to the EAT Lancet Commission. More specifically, the EAT Commission recommends 3 to 26 ounces of meat, poultry, and eggs per week and dairy at about 8 to 17 ounces per day. To read more about this important topic look at this link:

https://foodinsight.org/eat-lancet-commission-study-diet-sustainable-red-meat/

You certainly need to figure out what works for you; however, you need to know that there is a burgeoning health based scientific foundation for recommending lowering animal-based food products in favor of an unprocessed, whole-foods plant-based lifestyle. Please refer to my 3/10/25 blog for more exact details and references. What you eat is the primary driver of all of your biochemistry…you can eat to create illness or health…it is your choice. I hope this info helps you make informed decisions.

Health News Update: When You Eat is Critical to Long Term Health

drsmith@rcn.health (Mark Smith) — Mon, 17 Mar 2025 12:00:23 GMT

Hello again, everyone:

As you know, I am always looking for foundational lifestyle upgrades that advantage us to lower our inflammatory burden and promote a longer healthspan and lifespan. Because we are all born with genetic ‘clocks’ that coordinate and control all of our biochemical functions, having lifestyle activities (such as when we eat) that align with our clocks turns out to boost health significantly. Here are the main takeaways:

“Research from animal models suggested that aligning food intake with rhythms could enhance metabolic efficiency and improve health outcomes,” Ruiz explained. “We wanted to investigate whether these findings translate to humans and how the timing of the eating window — early, late, or self-selected — affects weight loss, fat distribution, and cardiometabolic health in men and women with overweight or obesity,” he said. All participants were randomly assigned to one of four time-restricted fasting groups: early fasting (food consumed between a median of 9:45 a.m.-5:30 p.m.), late fasting (food consumed between a median of 2:20 p.m.-9:30 p.m.), self-selected fasting, or treatment as usual. Study participants also received nutrition education on the Mediterranean diet and healthy lifestyles.

“The greater reduction in abdominal subcutaneous fat observed in the early fasting group highlights the potential metabolic advantages of aligning food intake with the body’s natural circadian rhythms. This finding suggests that early time-restricted eating could be particularly beneficial for improving fat distribution and reducing obesity-related risks.”
— Jonatan R. Ruiz, PhD

https://www.medicalnewstoday.com/articles/intermittent-fasting-earlier-day-help-reduce-more-abdominal-fat-blood-sugar?slot_pos=article_2&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2025-01-24&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd#Early-fasting-reduces-amount-of-abdominal-fat

Bottom Line:

This is a good study for several reasons:

· They compared 4 types of food timing.

· They instructed people on improved food choices and lifestyle activities.

· They found that all types of time restricted eating worked, but early feeding worked the best.

· Loss of body fat and improved cardiometabolic health will equate with lowered body inflammation.

· Early eating is easy to do, costs nothing, and works the best.

Early fasting (described above) probably worked best because it is the only one that aligned with our natural circadian clock rhythms. While it is the best one and the one that I most highly recommend, sometimes jobs or other life situations will not allow early fasting. This paper showed that all types of time restricted eating are beneficial, but the early eating approach had the best results. There are lots of people that do not have any appetite in the morning, and unfortunately, that is problematic as it distorts your biology and can have serious health implications as it will allow the continuation of a large inflammatory burden among other issues. There are a couple of fixes for that:

1. Start a late fasting protocol…once you have that down, try #2.

2. To re-align your circadian clocks, you will need to start eating some kind of breakfast. If you have ANY chronic health issue and do not eat breakfast, it means your circadian clocks need to be reset. To do this, one way to get your clocks aligned and improve your health is to have your regular dinner but only eat half of it and have the other half for breakfast. This works better than you might think. The long-term goal for successful early fasting is to:

a. Have a breakfast.

b. Consume 80% of your total caloric intake before 2 PM.

c. Dinner is the lightest meal of the day, typically 20% or less of your daily food and caloric intake. Give yourself 3 to 6 weeks to get used to this.

d. Consume all of your food/calories within a 10-hour window and have 14 hours per day without any calories but stay well hydrated.

e. Shift your food choices to an unprocessed, whole-foods plant-based plan where 10% or less of your calories come from animal sources.

This is the plan that I follow and highly recommend as it is where I see people make the greatest health improvements. When you eat and what you eat are foundational. In other words, nutrition is the priority simply because the nutrition that you get from your food is what determines your biochemistry, which is what determines how each and every cell functions (physiology), which is what is the main determinant or consequence of how sick or healthy you will be…now and in your future.

Because most of us are lifelong learners in different fields, my goal is to pass along what I am learning that has truly foundational and long-term application and importance for all of us. That is why I write these blogs…to pass along this vital information. Our bodies are miraculous Temples so we should honor and treat them as such, and we all can learn how to do this better and better as part of our shared responsibility. Thanks for reading this and all the best to you and yours.

Health News Update: New Dietary Guidelines Prioritize Plants over Meat

drsmith@rcn.health (Mark Smith) — Mon, 10 Mar 2025 12:00:10 GMT

Hello everyone:

Here is some good news coming from our government, and it is about the updated guidelines from the U.S.D.A. and H.H.S. The link below will take you to the entire document that is available for download at no cost. Basically, this is the document that the Scientific Report of the 2025 Dietary Guidelines Advisory Committee has submitted as the basis for updating the U.S. dietary pattern that best supports our health. It has changed in interesting ways.

“The scientific report that offers evidence-based guidance for the next iteration of the Dietary Guidelines for Americans has been submitted to federal agencies, and the document — which already has generated controversy due to its emphasis on plant-based foods — is now open for public comment.

The advisory committee that developed the report examined the scientific evidence on specific nutrition and public health topics using data analysis, systematic reviews, and food modeling.”

“We saw something over and over again — when you look at a population level, diets for which the predominant composition was plants performed better when it came to health outcomes,” advisory committee member Cheryl Anderson, PhD, MPH, who is a professor and dean of the Herbert Wertheim School of Public Health and Human Longevity Science at the University of California San Diego, told Medscape Medical News. “There’s a pretty consistent body of literature showing benefits of fruits, vegetables, and legumes and reductions in salt, added sugars, and saturated fats.”

https://www.medscape.com/viewarticle/plant-based-food-prioritized-over-meat-dietary-guidelines-2024a1000p2f?ecd=wnl_dne2_241231_MSCPEDIT_etid7133902&uac=428598BV&impID=7133902

https://www.dietaryguidelines.gov/2025-advisory-committee-report

Bottom Line:

What this means to you and I is that the data continues to show that reducing animal based foods, added sugars, processed foods (and the chemical additives in them), salt, saturated fats, total fat and increasing vegetables, fruits, beans and legumes, nuts, seeds, whole grains and mostly unprocessed or minimally processed (home cooking) foods is what leads to better health for nearly everyone. It could go further in regard to lowering toxic burdens by avoiding plastics, frying, going mostly organic, etc. and hopefully that will come sooner than later.

In previous blogs I have put some links to help you get started going plant-based, and here they are again. Making this move can add years to your life and life to those years. Doing this is the best long-term investment you can make…you will never regret feeling healthy and living longer and better by making this upgrade a priority. If you find a guide that you find is better than these, please let me know…thank you!

1. https://simplyplantbasedkitchen.com/

2. https://thriving.foodrevolution.org/join/?frn_source=blog&frn_medium=link&frn_campaign=ppt&frn_content=menu

3. https://hellonutritarian.com/nutritarian-power-prep-program/

4. https://cookingcourse.forksoverknives.com/

5. https://www.drfuhrman.com/blog/210/beginners-guide

PS: For most of us, there are just four things that can significantly upgrade & maintain your health:

1. What you eat.

2. When you eat.

3. How much you move/exercise.

4. How you handle stress/sleep.

The benefits that you get from all of them depend entirely upon what and when you eat, so always start there and as you master one aspect, move on to the next. Take your time, don’t rush, do it right and reap the benefits. In my clinical experience, those who make proper food a priority are the ones that get the best results.

Health News Update: More Info on the Anti-Inflammatory Food Plan

drsmith@rcn.health (Mark Smith) — Mon, 03 Mar 2025 13:01:25 GMT

Hello again friends:

I thought it would be helpful to focus on some information about eating to lower inflammation. As you already are aware, inflammation is the final common pathway down which all chronic illness goes…stop or slow inflammation and you stop or slow many ailments including aging. Yes, aging is a risk factor for chronic illness, so de-flammerate yourself and feel your best, look your best, and age optimally.

Read these articles to help you get motivated, get started or refine your food plan even more. Please ignore the annoying commercials on some of these links.

https://www.eatingwell.com/what-is-an-anti-inflammatory-diet-8764103

https://healthguides.cnn.com/taking-charge-of-your-health/anti-inflammatory-diet?did=t1_rss5

https://lifestylemedicine.org/wp-content/uploads/2023/03/ACLM-Benefits-of-Plant-based-Nutrition-White-Paper.pdf (Amazing stuff!)

https://lifestylemedicine.org/project/benefits-of-plant-based-nutrition-white-paper/

https://abcnews.go.com/GMA/Wellness/eating-plant-based-diet-add-years-life-study/story?id=82769627 Please ignore the annoying commercials.

https://www.medscape.com/viewarticle/979992?form=fpf (this is a good one on protein)

https://plantbasedrds.com/blog/anti-inflammatory-vegan-diet/ (this is a good one!)

https://foodrevolution.org/about/ (a great organization with many helpful classes!)

Bottom Line:

After seeing enough of these links, you may be moved to make some shifts in your food plan. There are literally hundreds and hundreds of papers revealing that a wholefoods, unprocessed plant-based food plan is the optimal way to go. Because of the many diet plans out there for weight loss, it may look confusing as to what to eat…however, behind the scenes there exists a strong consensus of what constitutes the healthiest food plan. This food plan goes directly against the billion-dollar food and pharmaceutical industry and is not given the credit and place in our lives that it is due.

Remember, an unprocessed, wholefood, plant-based food plan is NOT a diet…it is part of a LIFESTYLE upgrade that offers more benefits than any diet. We are in a marathon (lifestyle) and not a sprint (diet) so please choose the foods that support health and reap the rewards. Invest in yourself, and please do not give your health away to the people that sell you ultra-processed things that masquerade as food. Start slow, choose reasonable goals…get it done!

Health News Update: Why Am I Fixated on an Anti-inflammatory Food Plan?

drsmith@rcn.health (Mark Smith) — Mon, 24 Feb 2025 13:00:09 GMT

Hello again everyone:

Some of you may know that I am writing a book about how inflammation will cause, perpetuate, and/or aggravate every known human ailment, including aging (also known as ‘inflammaging’). Here is a sentence from my book that explains why I am so focused on the proper type of food plan:

“I have not yet seen a satisfactory and stable resolution of a chronic health condition without a clean food plan.”

This is why I am always recommending an unprocessed, whole-food, plant-based dietary pattern. Investing your time and effort towards a gradual or comfortable shift to this type of food plan will offer the greatest improvements in health and optimal aging no matter what shape you are in. Refer to my last blog (2.17.25) for help and resources to move into a better approach to food.

Additionally, when we live a lifestyle that goes against our inborn circadian clocks, we distort our biology and cause problems with our ability to be healthy and function well. There are two things that really set off our normal/optimal circadian rhythms:

When we sleep . To fix this, go to bed before 10 pm and get at least 7.5 hours of sleep. There can be a lot more to this, such as blocking blue light and avoiding screens at night, turning off WiFi at night…however, often fixing when and what we eat makes your sleep way better so start there and see what happens.

When we eat. To fix the eat part, I strongly recommend eTRF, or early Time Restricted Feeding. Basically, you consume 80% of your total daily calories by 2 pm, but you always have some type of breakfast before 10 am or within 2 hours of waking. Lunch is your main meal of the day, and you then have a very light dinner, only 20% of your total daily calories, and you consume all of your calories for the entire day within a 10-to-12-hour window. Breakfast like a princess/prince, lunch like a Queen/King, dinner like a pauper…

This form of intermittent fasting has many benefits, and one of the greatest ones is that is facilitates autophagy. Autophagy is an essential anti-inflammatory life process that utilizes the immune system to keep your entire body cleaned out of infections, tumors, inflammation, toxins, debris, gunk and more. Autophagy happens primarily at night, during sleep, in the absence of calories. Without autophagy we would die quickly, it is that important.

However, effective autophagy needs at least 12 to 14 hours WITHOUT CALORIES OF ANY TYPE. This is why eTRF is so critical to long term health. Imagine that your custodial crew (autophagy) is unable to complete its job, which means that when you wake up in the morning, the place (your body) is only partially cleaned out. You are now living in a hoarder’s house, full of gunk that blocks essential life functions and leads to an accumulation of debris and inflammation. By going to eTRF with an unprocessed, whole-foods plant-based food plan, you can reasonably expect to feel a lot better because you will have lowered your inflammatory burden and realigned your body chemistry via better circadian rhythms.

For example, our circadian rhythms cause our body to be insulin sensitive in the morning and have a full digestive crew in the kitchen. By late afternoon, that same meal that we had in the morning will take two to three times as long to process, plus we will be insulin resistant and our blood sugar will stay elevated longer…thus eating heavier dinners can cause indigestion, elevated blood sugar, weight gain, unprocessed foods that alter the microbiome, more inflammation, more cravings, tendency to eat more at night because we cannot feel as full as fast…all because we went against our natural body clocks that say eat less at night and most of your food before 2 pm. We are made that way…why fight it?

https://scitechdaily.com/how-intermittent-fasting-extends-life-spans-time-restricted-eating-reshapes-gene-expression-throughout-the-body/

Bottom Line:

Combining an unprocessed, whole-food, plant-based food plan with eTRF makes sense if you are looking to avoid or overcome any chronic health issue. This is the foundation your body needs to repair, heal, and revive. It is also a gentle and doable approach that most of us can do without any worries. Give it a try and let me know how it goes, please.

(Please note: If you have any diagnosed health condition, clear this with your health care practitioner or do this under some medical supervision. While this approach is extremely safe and most of us can undertake this, it may not be appropriate for some such as those with diabetes.)

Health News Update: Better Food Choices = Less Pain

drsmith@rcn.health (Mark Smith) — Mon, 17 Feb 2025 13:00:08 GMT

Hello everyone:

Thanks for taking your valuable time to stay informed. Here is an interesting paper that revealed that a better dietary food quality was associated with less body pain. Well, duh. We all know that some foods are a major source of inflammation, such as the Standard American Diet (SAD), and higher consumption of an unprocessed, whole-food plant-based patterns tends to significantly lower inflammation.

“Better diet quality is associated with lower bodily pain, irrespective of adiposity. Findings highlight the potential role of diet quality in pain management and function, particularly in women.”

https://www.sciencedirect.com/science/article/pii/S027153172400109X

“After an exhaustive bibliography search, we designed a 13-item anti-inflammatory dietary guide based on a Mediterranean diet without red meat, gluten, or cow’s milk (the AnMeD-S). We then conducted a pilot study to evaluate the efficacy of this anti-inflammatory diet in patients with CP (Chronic Pain).

We found a correlation between increased anti-inflammatory food intake and improved physical characteristics, stress, and pain in the patients we assessed. Moreover, decreased consumption of pro-inflammatory foods was positively correlated with sleep satisfaction. Following the AnMeD-S was associated with improved physical characteristics and quality-of-life in patients with CP.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC10381948/

Bottom Line:

By combining an anti-inflammatory food plan with eTRF (see last week’s blog) you can seriously lower your inflammatory burden, ease pain, slow aging, improve immune function, feel and look better plus more. Check out this link for some ideas of where to start. It is easier than you might imagine!

https://www.healthcentral.com/pain-management/anti-inflammatory-diets-for-pain

Health News Update: Fasting, Vegetarian Diet and Autoimmunity

drsmith@rcn.health (Mark Smith) — Mon, 10 Feb 2025 13:00:06 GMT

Hello everyone:

Here are a bunch of papers that show that those with Rheumatoid Arthritis can significantly benefit from fasting followed by a vegetarian dietary plan. When it comes to the benefits of fasting, autoimmune disorders have a good deal of evidence backing up the efficacy. Other disorders related to lifestyle factors, such as overweight, obesity, type 2 diabetes, high blood pressure, and digestive issues also tend to show benefits, i.e., anyone with excess inflammation will probably benefit a lot.

“There is clear experimental evidence of a significant anti-inflammatory effect of prolonged fasting. Several clinical studies demonstrated a symptomatic benefit of prolonged modified fasting (therapeutic fasting) in rheumatoid arthritis (RA). If fasting is followed by a vegan and vegetarian diet, lasting effects of up to 1 year have been documented. Cardiometabolic but not antirheumatic effects have been proven for intermittent fasting. Nutrition and fasting can be classified as a possible useful addition to conventional treatment but are currently only rarely taken into account in practice.”

https://pubmed.ncbi.nlm.nih.gov/7747149/

https://pubmed.ncbi.nlm.nih.gov/1681264/

https://pubmed.ncbi.nlm.nih.gov/7835013/

https://pubmed.ncbi.nlm.nih.gov/11252685/

https://pubmed.ncbi.nlm.nih.gov/39271484/

Bottom Line:

The absolute most critical part of this literature is that the positive effects of fasting were only maintained when the post-fasting diet is vegan or vegetarian. This appears to be related in part to different aspects of an omnivorous food plan that alter essential fatty acid imbalances and gut microbiome changes that foster inflammation. There are many different ways to fast, and I always recommend that you start with eTRF (early Time Restricted Feeding) to re-set and normalize your circadian rhythms before moving on to any type of fasting that may be more demanding or rigorous or require medical monitoring. The benefit of eTRF is that you can move into a vegetarian or vegan diet at the same time as you fast daily. Most of the time, consuming your vegetarian/vegan food plan (or even the Flexitarian food plan from Dr. Joel Furhman) in an eTRF pattern is enough to shift your health where you want it to go.

“Here we show that eTRF was more effective than mTRF (mid-day) at improving insulin sensitivity. Furthermore, eTRF, but not mTRF, improved fasting glucose, reduced total body mass and adiposity, ameliorated inflammation, and increased gut microbial diversity. No serious adverse events were reported during the trial. In conclusion, eTRF showed greater benefits for insulin resistance and related metabolic parameters compared with mTRF.”

https://pubmed.ncbi.nlm.nih.gov/35194047/

Essentially, eTRF is having some type of breakfast before 10:00 am and a lunch before 2 pm, and lunch is essentially the largest meal of the day. The main point is to consume 80% of your total daily calories by 2 pm, and dinner is very light and taken early such that you consume all of your daily calories within 10 hours. Eating this way will correct any abnormal circadian rhythm functions (such as blood sugar control, fat burning, digestive issues, and more) and it can take up to 3 to 4 months to reset your internal clocks. If you have not felt better or lost weight, the next step would be to go Flexitarian or Vegan/Vegetarian with eTRF. These food plans are essentially unprocessed, whole-food, plant-based, lower fat, no sugar, no processed grains or foods. In an earlier blog I addressed resources to assist in this amazing transformation so here they are again!

1. https://simplyplantbasedkitchen.com/

2. https://thriving.foodrevolution.org/join/?frn_source=blog&frn_medium=link&frn_campaign=ppt&frn_content=menu

3. https://hellonutritarian.com/nutritarian-power-prep-program/

4. https://cookingcourse.forksoverknives.com/

5. https://www.drfuhrman.com/blog/210/beginners-guide

Health News Update: Food Choices, Gut Microbiome & Disease Risk

drsmith@rcn.health (Mark Smith) — Mon, 03 Feb 2025 13:00:20 GMT

Hello friends:

Here is some more interesting news that helps us understand how to construct the best food plan for ourselves. Most are aware that the gut houses an incredibly large number of different micro-organisms that are called the microbiome. These gut inhabitants can produce many beneficial health promoting chemicals including vitamins, assist immune function, modulate inflammation, and more. However, the type of chemicals that they produce can be either good or bad, and it depends almost entirely on what they are fed. This means that our diet shapes our health in important ways we might not be thinking about.

The study found that the health of the microbiome is influenced by diet, and that the composition of the microbiome influences the risk of health outcomes. The results showed that specific gut microbes were associated with specific nutrients, foods, food groups, and overall diet composition. Health conditions such as heart disease, type 2 diabetes, obesity, and general inflammation appeared to be most impacted by diet-influenced changes to the microbiome.

For example, less healthy dietary patterns (dairy desserts, unhealthy meats, processed foods) supported gut species that were associated with measures of blood sugar, cholesterol, and inflammation that are significantly associated with higher risk of cardiac events, strokes, and type 2 diabetes.

In contrast, a more diverse gut microbiome was tied to healthy dietary patterns (high-fiber vegetables like spinach and broccoli, nuts, and heathy animal foods such as fish and eggs) and was linked to measurements tied to lower risk of certain chronic diseases. In addition, the study found that polyunsaturated fats (found in fish, walnuts, pumpkin, flax and chia seeds, sunflower, safflower, and un-hydrogenated soybean oils) produce healthy gut species linked to a reduced risk of chronic disease.

https://www.health.harvard.edu/blog/diet-disease-and-the-microbiome-2021042122400

https://pubmed.ncbi.nlm.nih.gov/33432175/

Bottom Line:

The authors say it best:

So, what do these findings mean for us? First, the study showed that eating more unprocessed plant foods — fruits, vegetables, nuts, seeds, and whole grains — allows the gut microbiome to thrive. Some animal foods, such as fish and eggs, are also favorable. Avoiding certain animal foods, such as red meat and bacon, dairy foods, and highly processed foods (even processed plant foods such as sauces, baked beans, juices, or sugar-sweetened drinks and desserts) prevents less-healthy gut species from colonizing the gut.

It is important to note that food quality matters; processed or ultra-processed plant-based foods were not associated with heathy clusters of gut microbes. When choosing foods, consider whether they are processed or unprocessed, in addition to whether they are a plant or animal food. Meal patterns that emphasize foods beneficial to the microbiome are the whole-food, plant-based dietary patterns. These include vegan (no animal products) and ovo-vegetarian (vegetarian plus eggs) diets. The pescatarian eating pattern, in which oily and white fish are the meats of choice, is also good for the microbiome.

Emphasizing minimally processed plant foods allows the gut microbiome to thrive, providing protection against, or decreasing the risk of, chronic diseases such as heart disease, diabetes, metabolic disease, and obesity.

Health News Update: When You Eat is as Important as What You Eat

drsmith@rcn.health (Mark Smith) — Mon, 27 Jan 2025 13:00:19 GMT

Hello everyone:

By now you are aware that what we eat will shape our health, either good or bad. You also know that this has everything to do with the inflammatory potential of the overall dietary pattern. And did you know that WHEN you eat also shapes your total inflammatory burden significantly! This has to do with aligning your circadian rhythms. These rhythms optimize certain functions at certain times of the day…in all of us. A lifestyle that coordinates food intake with our circadian rhythms has significant benefits.

Studies in mice and humans have shown that TRE can help with weight loss and result in metabolic improvement. TRE can be categorized into various subtypes based on different time windows for restricting food intake. Early TRE (eTRE) means starting the first meal in the early morning (before 10:00 a.m.), while late TRE (lateTRE) involves limiting mealtimes to the afternoon or evening. Based on the duration of fasting time, eTRE includes formats such as 16:08, 14:10, and 18:06 (F:E). Studies on circadian rhythms have confirmed that the thermal effect, insulin sensitivity and ꞵ-cell (pancreas insulin) function are better in the morning. eTRE is now widely proposed to be more in line with the circadian rhythm than lateTRE. Furthermore, skipping breakfast and late eating have been linked to T2D (type 2 diabetes), MetS (Metabolic syndrome), and obesity in various studies, and they may influence gut microbiome composition.

eTRE (early Time Restricted Eating) resulted in improved FM (Fat Mass), abdominal obesity, inflammation, and blood pressure and prevented FFM (Fat Free Mass = muscles) loss compared with non-TRE, especially in the 16:08 F:E strategy. It also had better metabolic effects on body weight, FBG (Fasting Blood Glucose) and HOMA-IR (Insulin Resistance) than non-TRE or lateTRE. Adherence-related outcomes were not affected. eTRE appears to be an effective strategy for the early prevention and treatment of MetS (pre-diabetes, high cholesterol, inflammation) and sarcopenic (muscle loss) obesity.

Furthermore, we found that eTRE resulted in reduced abdominal fat measures, such as WC (Waist Circumference) and VFA (Visceral Adipose Tissue), reduced inflammatory states via the lowering, and improved metabolic markers…”

https://www.sciencedirect.com/science/article/abs/pii/S1871402124000134

Bottom Line:

Please notice that eTRF lowers inflammation. What the papers do not mention is the positive effects that eTRF has on immune function and longevity, which are also significant.

For most of us, the 14 hours of fasting and 10 hours of eating works very well and is very easily done.

Health News Update: What is it About Omega-6 Fats That I’m Hearing?

drsmith@rcn.health (Mark Smith) — Mon, 20 Jan 2025 13:00:56 GMT

Hello everyone:

You may have heard recently that too much omega-6 essential fatty acids can be bad for our health. There is truth to this emerging information, so let’s run this down.

First of all, overheating of any oil is bad news as it creates a series of inflammatory chemicals that are harmful. This is one of the problems with ready-made processed foods…the oils have been heated and de-natured and offer few benefits and some harm.

But as the science emerges, it is the imbalance of the optimal Omega-6 to Omega-3 ratio that is the primary concern. The chronic over consumption of Omega-6 oils leads to problems. While it is known that Omega-6 oils are essential and have a host of beneficial effects, the loss of the proper dietary ratio of Omega-6 to Omega-3 is a significant issue.

“…there is also evidence that a high omega-6 fatty acid diet inhibits the anti-inflammatory and inflammation-resolving effect of the omega-3 fatty acids.”

https://pubmed.ncbi.nlm.nih.gov/29610056/

“Up until about 100 years ago, the omega-6/3 ratio has been around 4:1 or less. However, the typical Western diet now provides an omega-6/3 ratio of approximately 20:1 in favor of omega-6. This predisposes to supraphysiologic inflammatory responses and perpetuates chronic low-grade inflammation. The overconsumption of linoleic acid, mainly from industrial omega-6 seed oils, and the lack of long-chain omega-3s in the diet creates a pro-inflammatory, pro-allergic, pro-thrombotic state. Reducing the omega-6/3 ratio, particularly through reductions in the intake of refined omega-6 seed oil, and increasing the intake of marine omega-3s, either through dietary means or supplementation, may be an effective strategy for reducing inflammation, allergies, and autoimmune reactions.”

https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/

Bottom Line:

Avoid using high heat on any oil when cooking. Unfortunately, almost all processed foods are loaded with Omega-6 oils that have suffered some type of heat or other chemical processes that damage them and lend toward an inflammatory reaction, and they also contain virtually no Omega-3’s. Thus, avoid or massively reduce processed foods that contain the following oils: cottonseed, sunflower, soy, grapeseed, canola. Reduce your Omega-6 intake from added oils…get what you need from food. Unprocessed, whole plant-based foods have plenty of Omega-6’s in their natural and unprocessed, health building state. Increase dietary sources of Omega-3’s and do not over-heat them. Have a blood test to look at your levels of Essential Fatty Acids to determine if a supplement of Omega-3’s would be beneficial.

Health News Update: Please Avoid Ultra-Processed ‘Foods’

drsmith@rcn.health (Mark Smith) — Mon, 13 Jan 2025 13:00:06 GMT

Hello again:

The next series of newsletter is a follow up to the last one dated 1.6.25 and continues the theme that Food is Medicine…i.e., you are/become what you eat. Here is a link to a short video on ultra-processed things to eat, which should not be called food as it harms more than it nourishes. My ongoing wish for you is that you make the commitment to consuming nourishment…whole food plant-based minimally processed (home cooking), plastic free, organic when possible…and become your own physician and master some level of home cooking. By taking the interest in learning how to create delicious and diverse meals, you invest in your future that offers you a greater return for your efforts/time/money than any other possible investment other than sincere prayer and/or meditation.

A relatively simple way to understand this is to note what is contained in unprocessed wholefoods that is not in ultra-processed stuff. Let us start with a class of phytonutrients called polyphenols.

“Inflammation occurs by activation of the immune system in response to infection, injury, or irritation. In recent decades, the role that inflammation plays across wide spectra of human diseases and disease processes has received considerable attention. At the same time, there is mounting evidence that polyphenols can prevent, mitigate, or contribute to the prevention and/or treatment of many conditions and diseases associated with chronic or systematic inflammation.”

https://www.academia.edu/14659803/Polyphenols_and_inflammation

Bottom Line:

Since you already know that inflammation will cause, perpetuate, and/or aggravate all known human illnesses, then it only makes sense to consume and anti-inflammatory food pattern…in other words, do not feed the fire (pain, fatigue, aging, malfunction, disease). The only place you get polyphenols is from a minimally processed whole-foods dietary pattern. To make it easier to get started or to refine or upgrade your food pattern, aim for a 90/10 balance. This means to allow only 10% or less of all of your food intake to have some processed qualities. This is a do-able goal and one that is reasonable from both a scientific viewpoint and a real world ability. This is truly the best type of health insurance you can get.

Health News Update: Health is Your Most Valuable Asset

drsmith@rcn.health (Mark Smith) — Mon, 06 Jan 2025 13:01:01 GMT

This blog is a bit different as it is more of an essay, because it is my sincere wish for each of you that you fully embrace a healthy lifestyle for 2025 and beyond. Health is built on many components, and if you were to choose just one to get started, it would be to seriously upgrade your food choices, which specifically means a whole food, unprocessed or minimally processed (home cooking), plant-based food plan. Why?

Part of being a good steward and tending your Temple is realizing that food is an essential part of our worship. We would never put diesel into our gas tank, nor should we put ultra-processed ‘food like things’ into our Temple. So, this is my New Years wish for you and yours: freedom from disability, illness, and disease, a massive recovery if you need it, and the feeling of vibrant health always. Thank you for your time and attention…all the best for 2025!

References:

1. https://jamanetwork.com/journals/jama/fullarticle/2678018 (see Figure 2)

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10830426/

3. https://chronicdisease.org/wp-content/uploads/2022/04/FS_ChronicDiseaseCommentary2022FINAL.pdf

4. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1082183/full

5. https://www.medicalnewstoday.com/articles/western-diet

6. https://foodtank.com/news/2022/11/database-indicates-u-s-food-supply-is-73-percent-ultra-processed/

7. https://www.medicalnewstoday.com/articles/overall-diet-quality-may-be-more-important-than-how-much-ultra-processed-foods-you-eat#Why-ultra-processed-foods-are-unhealthy

8. https://www.medicalnewstoday.com/articles/overall-diet-quality-may-be-more-important-than-how-much-ultra-processed-foods-you-eat#How-to-have-a-more-healthy-diet

9. https://health.unl.edu/health-benefits-anti-inflammatory-diet-10-foods-eat-and-6-avoid/

10. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet

11. https://www.henryford.com/blog/2020/07/health-benefits-antiinflammatory-diet

12. https://www.health.harvard.edu/staying-healthy/quick-start-guide-to-an-antiinflammation-diet

13. https://www.ncbi.nlm.nih.gov/books/NBK597377/

14. https://pmc.ncbi.nlm.nih.gov/articles/PMC8389628/

15. https://simplyplantbasedkitchen.com/

16. https://thriving.foodrevolution.org/join/?frn_source=blog&frn_medium=link&frn_campaign=ppt&frn_content=menu

17. https://hellonutritarian.com/nutritarian-power-prep-program/

18. https://cookingcourse.forksoverknives.com/

19. https://www.drfuhrman.com/blog/210/beginners-guide

Health News Update: Your Year of Health Renewal: 2025

drsmith@rcn.health (Mark Smith) — Mon, 30 Dec 2024 13:00:07 GMT

Hello everyone:

First off, all of us hear wish you a wonderful and healthy New Year’s celebration. And secondly, we wish you and yours a healthy 2025…and if you follow my blogs then you know that inflammation will cause, aggravate, and/or perpetuate all illness or disease. Additionally, you know that according to the literature, the leading risk factor for death and disability is food driven inflammation. Given the fact that at least 60% of the average person’s diet is derived from ultra-processed foods (UPF’s), and that these so called food like things drive inflammation it then becomes easy to see that just eliminating UPF’s is the single most powerful move you can make to securing a future free from illness as well as to speed your recovery from any condition.

You may also be aware, that this conversation is a bit more nuanced than previously thought, so some clarity can be helpful as is provided by this short article:

“UPFs are generally packaged foods that contain ingredients to extend shelf life and improve taste and palatability. It's important because 60%-70% of the US diet, if not more, is made up of UPFs. So, the relationship between UPFs and CVD (cardiovascular disease…the leading cause of death) and other health outcomes is actually very important.

Often, UPFs will include additives, such as preservatives, flavor enhancers, colorants, emulsifiers, and sweeteners, and they tend to have an excess amount of calories, added sugars, added salt, sodium, and saturated fat. The packaging can be high in bisphenols, which have also been linked to some health outcomes.

In comparing the highest quintile vs the lowest quintile [of total UPF intake], we saw that some of the UPFs were associated with significant elevations in risk for CVD (over 20%). These included sugar-sweetened beverages and processed meats. But some UPFs were linked with a lower risk for CVD. These included breakfast cereals, yogurt, some dairy desserts, and whole grains.”

Overall, it seemed that UPFs are actually quite diverse in their association with health. It's not one size fits all. They're not all created equal, and some of these differences matter. Although overall we would recommend that our diets be focused on whole foods, primarily plant based, lots of fruits and vegetables, whole grains, fish, and other whole foods, it seems from this report and the meta-analysis that certain types of UPFs can be incorporated into a healthy diet and don't need to be avoided entirely.”

https://www.medscape.com/viewarticle/ultraprocessed-foods-and-cvd-myths-vs-facts-2024a1000iqn?ecd=wnl_dne1_241018_MSCPEDIT_etid6917809&uac=428598BV&impID=6917809

Bottom Line:

It becomes clear that the overall dietary pattern needs to be from unprocessed or minimally processed (baked, fermented, etc.) whole foods and to avoid added sugars, processed meats, additives, preservatives, plastics, and other chemicals or processing steps. For example, sugary and flavored yogurts may largely lose their health benefits when compared to unsweetened brands. Whole pure and minimally processed grains (e.g. natural granola without added sugars, sweeteners, oils, etc.) can be a component of a healthy plant-based food plan, especially if they are organic and pesticide free. However, if you have blood sugar issues, it is not something you should eat every day.

It is most important to focus at least 90% of our food from a plant-based plate that is home cooked, whole food, unprocessed, as organic as possible and not fried or overly heated. If now and then we have something less than optimal, it should not create such a nutritional stress or debt to significantly matter.

On the other hand, if you are struggling with ANY type of chronic condition, the first thing that is needed is to shift your food plan to a 100% clean plate: organic, unprocessed, whole foods that are mostly vegetables, nuts, seeds, fruits, beans, and whole natural grains (you may benefit from avoiding gluten and dairy as well as reduce meat consumption at least 50%). Once you have improved and stabilized your health, then you can think about a ‘cheat’ every so often.

There are so many resources on this it is hard to know where to begin, and from my experience I can give you a small list of authors that is a great place to start creating a healthy and anti-inflammatory lifestyle:

· Eat For Life: Joel Fuhrman, MD who originated the Nutritarian philosophy

· Food Revolution Network: they have several excellent cookbooks, classes, and other resources.

· Forks Over Knives: magazines, classes, cookbooks

· The Longevity Diet: Valter Longo, PhD

· What to Eat, When: Michael Roizen, MD…when is as important as what we eat!!

It is important to know that you can use these informational sources as a foundation of knowledge that you can tweak to your tastes and needs. I will frequently “Smitherize” most recipes but still keep them whole, unprocessed, plant-based and as natural as possible. For example, a really good sounding recipe may have an ingredient that you do not particularly like, so find a substitute for that: as a vegetarian I will often substitute tofu or tempe or beans or nuts in place of chicken or fish or meat. If you simply go online and search for anti-inflammatory plant-based recipes, you can find some great resources like the Minimalist Baker or Downshiftology (they also have great cookbooks).

WARNING: It is possible to eat a junk plant-based food pattern, such as mac and cheese, buns, cupcakes, chips, pancakes, breads, fake meats of all kinds (highly processed) and more…so be careful…lean on the vegetables, learn many ways to prepare them and reap the rewards of eating the way our Mother Earth has provided for us from the beginning. Think about how this Creation has been fashioned and what was provided to us for our nourishment and re-align with that way of life. Food is so foundational to every aspect of our health that I have never seen a patient fully recover from any chronic health condition without a balanced plant-based whole food approach…no matter how many supplements that are consumed. Food first, please!!!

Take these ideas, think about them, make them your own in your own way, and enjoy a spectacular New Year as you watch your health transformation.

For more information, here is the link to the research upon which the above link was based:

https://www.thelancet.com/journals/lanam/article/PIIS2667-193X(24)00186-8/fulltext

Health News Update: Give Yourself the Gift of Health this Holy Day Season

drsmith@rcn.health (Mark Smith) — Mon, 23 Dec 2024 13:01:04 GMT

Hello and Merry Christmas to you:

During this Holy Day season, probably one of the best gifts you could possibly receive is the gift of health. As we all want to do our best to tend our Temple, it is critical to know what to feed it and why so that we can obtain optimal health and be of good service. As you may have read from my previous blogs, you will know that inflammation will cause, perpetuate, and/or aggravate every known human ailment, including aging. You also know that food is the leading risk factor for death and disability in our country, and that food is called the Standard American Diet (S.A.D.) or the Western Diet. To avoid the pitfalls of poor food, you need to know and appreciate these facts:

“The emerging role of chronic inflammation in the major degenerative diseases of modern society has stimulated research into the influence of nutrition and dietary patterns on inflammatory indices…A traditional Mediterranean dietary pattern, which typically has a high ratio of monounsaturated (MUFA) to saturated (SFA) fats and ω-3 to ω-6 polyunsaturated fatty acid (PUFAs) and supplies an abundance of fruits, vegetables, legumes, and grains, has shown anti-inflammatory effects when compared with typical North American and Northern European dietary patterns in most observational and interventional studies and may become the diet of choice for diminishing chronic inflammation in clinical practice.”

https://www.researchgate.net/publication/49665445_Diet_and_Inflammation

Bottom Line:

Recent research has shown that the vegan version of the Mediterranean diet is even better, but both plans are much better than the current dietary patterns that over 60% of U.S. citizens follow.

“For instance, a study in 62 adults with overweight found that participants who followed a low fat vegan diet for 16 weeks lost an average of 13.2 pounds (6 kg), whereas participants who followed the Mediterranean diet maintained their weight"

https://www.healthline.com/nutrition/mediterranean-diet-vs-vegan-2

Consider gifting your Temple with an upgraded food plan that is nutrient-dense and health-building so that you can celebrate with gratitude this precious gift of life. We all wish you a very Merry Christmas, the Happiest of Holy Days, and a healthy New Year.

Health News Update: Diet Linked to Chronic Inflammation & Disease

drsmith@rcn.health (Mark Smith) — Mon, 16 Dec 2024 13:00:06 GMT

Hello everyone:

As we approach this special time of year, it is important to reflect on how much we respect ourselves when it comes to our health and related food choices. Yet knowing what to eat has become tremendously challenging because of the way that the overall media portrays the available science. In other words, the media favors their sponsors so that the messages that we receive are confusing, biased, and all over the place.

What is important to know is that the background science is not confused about what constitutes a healthy diet, and over the previous two decades the research that has emerged keeps coming to the same conclusions. You might have read my previous blogs where I repeatedly state that inflammation will cause, perpetuate and aggravate every known human illness, including aging. Here is an article that shows from at least 2015, science has known what the best dietary patterns are, and they are lower in inflammatory potential.

interleukin-6 and fibrinogen. Conversely, a Mediterranean-like eating behavior is associated with lower degree of these biomarkers thus suggesting an anti-inflammatory action of its main food components.”

https://www.academia.edu/19608755/Mediterranean_Diet_and_sub_clinical_chronic_inflammation_the_MOLI_SANI_Study?email_work_card=view-paper

Bottom Line:

There is also increasing evidence from newer studies that look into not only going plant-based but into the quality of the food choices. You can go plant-based and lower animal products and still consume ‘junk’ such as refined flour cookies, French fries, chips, candy bars, soda, processed breakfast cereals, and even vegan things like faux chicken nuggets, meat replacements, etc. The more the food has been processed, the worse it is for your health and wellbeing.

As you might surmise, higher quality foods offer distinct and superior advantages when it comes to health. By higher quality it means that the food is whole food, unprocessed or minimally processed (cooked at home and not fried!), organic whenever possible, fiber rich, and are consumed largely in their natural form. Here is a modern version or definition of plant-based: A plant-based diet consists almost entirely of whole, unprocessed vegetables, fruit, beans, legumes, grains and nuts, with little or no meat, dairy or fish. People usually seek out a plant-based diet for reasons of health, animal welfare concerns, as well as environmental concerns.

One of the best authors on this subject is Joel Fuhrman, MD who has written many books on this subject based on both clinical experience and research. Check out his ‘nutritarian’ approach in his 2020 book entitled “Eat for Life”. I cannot think of a good reason not to respect yourself and feed your Temple high quality fuel…investing now will pay dividends later with a longer healthspan and lifespan where you get to enjoy life to the fullest…plus, it is never too late to start feeling better.

Health News Update: Time Restricted Eating Improves Health

drsmith@rcn.health (Mark Smith) — Mon, 09 Dec 2024 13:00:08 GMT

Hello again everyone:

Thanks for taking your time to stay informed on how to be maximally healthy. Here is some good news:

• Time-restricted eating (TRE) is a type of fasting that involves eating within a certain time window.

• Researchers recently found that time-restricted eating (TRE), combined with standard nutritional counseling, can help improve glucose control and weight loss among adults with metabolic syndrome.

• Compared to people who followed standard dietary guidance alone, people who engaged in TRE experienced greater reductions in fat mass and hemoglobin A1C (HbA1c) levels.

• These data suggests that TRE is an effective and practical lifestyle intervention with positive impacts on glycemic control and cardiometabolic health.

https://www.medicalnewstoday.com/articles/time-restricted-eating-linked-greater-blood-sugar-control-fat-loss?slot_pos=article_2&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-10-01&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

Bottom Line:

Personally, I use this type of eating plan to effectively keep my weight and blood sugar numbers in the optimal ranges, and I strongly recommend early time restricted feeding…start with a breakfast of some type, then lunch so that you get 80% of your total calories before 2 pm, and then a light dinner as early as possible so that you have 12 to 14 hours without any calories. This is critically important for your long-term health because it aligns with your natural circadian rhythms. When we live a lifestyle that is out of harmony with our inborn biological clocks, we create an internal environment that is not only inflammatory but will seriously degrade many aspects of our health including our immune system, hormonal regulation, blood sugar balance, weight, brain function, digestive function, our microbiome health, our aging trajectory, the development of chronic illness and more. The two strongest ways to restore healthy circadian rhythms are when we eat and when we sleep. Sticking to the eTRF is the best way to get back into and align with our natural rhythms for optimal health.

Studies like the one above have revealed that following eTRF improved health an weight even without an optimal dietary pattern.

What do you think might have happened if they ran this test for a longer time frame and then used an unprocessed, whole foods, organic food plan?

Health News Update: Planetary Diets Work, and are Plant-Based

drsmith@rcn.health (Mark Smith) — Mon, 02 Dec 2024 13:00:14 GMT

Hello everyone:

The information in this paper speaks for itself and gives powerful reasons why adopting a plant-based food plan is the healthiest for all of us and the planet, too!

Why did they do the study?

“The modern global food system is a major contributor to the climate change crisis, accounting for an estimated 26% of all anthropogenic greenhouse gas emissions,1 approximately 40% of land use, and 70% of global freshwater use.2 Additionally, agriculture threatens natural habitats through deforestation, overfishing and marine disruption, soil acidification, and eutrophication.3 Simultaneously, dietary factors are among the top three risk factors for global deaths among men and women,4 and are the leading behavioral risk factor for attributable burden of cardiovascular disease worldwide.5 Cardiovascular disease is the leading cause of death both in the USA and globally, with coronary heart disease accounting for more than 9·1 million deaths in 2019, and the leading cause of disability-adjusted life-years in those older than 50 years.6,7 Diet is a crucial target to ameliorate the global burden of cardiovascular disease.8,9”

What did they eat?

“These inter-related issues of climate change and diet-related disease burden underline the need for a more sustainable food system that also provides a healthy diet that meets nutrient needs. Responding to this problem, in 2019, the EAT–Lancet Commission on healthy diets from sustainable food systems designed a healthy reference diet that would benefit human health based on available evidence from clinical and observational studies, while also being environmentally sustainable by functioning within planetary boundaries crucial for maintaining planetary biophysical equilibrium, including total global cropland use, biodiversity loss, water use, greenhouse-gas emissions, and nitrogen and phosphorus pollution.2 The proposed Planetary Health Diet is high in fruits, vegetables, whole grains, nuts, legumes, and unsaturated oils, low in seafood and poultry, and restricts red meat, processed meat, added sugar, refined grains, and starchy vegetables.2 As such, the Planetary Health Diet is a plant-based diet, which aligns with the growing body of evidence highlighting plant-based diets, such as high-quality vegetarian and vegan diets, as beneficial for human and environmental health.10–13”

What happened??

“We found that adherence to the Planetary Health Diet, designed to be a more environmentally sustainable dietary pattern, was associated with a lower risk of cardiovascular disease in three large cohorts of men and women in the USA. These observations support the Planetary Health Diet as a promising strategy to promote both human and planetary health.”

https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(24)00170-0/fulltext

Bottom Line :

As it turns out, what one eats will either support health or promote disease. It is that simple…and that important. I have repeatedly observed that those people who fully and wholeheartedly adopt an organic (as much as practical), whole foods, unprocessed food plan are the ones with the best health outcomes.

Health News Update: Ultraprocessed Food Addiction is Real

drsmith@rcn.health (Mark Smith) — Mon, 25 Nov 2024 13:00:09 GMT

Hello everyone:

For most of us, this time of year is about giving thanks, getting together with loved ones and friends and celebrating the season. Plus, it is usually centered around food that is home cooked and traditional. On the other side of the coin, are ultraprocessed foods that are proven to be detrimental to our optimal health and well-being. Please read what researchers have uncovered…perhaps you know someone who has this problem:

“Over the past few decades, researchers have developed a compelling case against ultraprocessed foods and beverages, linking them to several chronic diseases and adverse health conditions. Yet, even as this evidence mounted, these food items have become increasingly prominent in diets globally.

Now, recent studies are unlocking why cutting back on ultraprocessed foods can be so challenging. In their ability to fuel intense cravings, loss of control, and even withdrawal symptoms, ultraprocessed foods appear as capable of triggering addiction as traditional culprits like tobacco and alcohol.

Some foods are more likely to trigger addictions than others. For instance, in our studies , participants frequently mention chocolate, pizza, French fries, potato chips, and soda as some of the most addictive foods. What these foods all share is an ability to deliver high doses of refined carbohydrates, fat, or salt at levels exceeding those found in natural foods (e.g., fruits, vegetables, beans).

Furthermore, ultraprocessed foods are industrially mass-produced in a process that relies on the heavy use of flavor enhancers and additives, as well as preservatives and packaging that make them shelf-stable. This has flooded our food supply with cheap, accessible, hyper rewarding foods that our brains are not well equipped to resist .

To add to these already substantial effects, the food industry often employs strategies reminiscent of Big Tobacco. They engineer foods to hit our "bliss points," maximizing craving and fostering brand loyalty from a young age. This product engineering, coupled with aggressive marketing, makes these foods both attractive and seemingly ubiquitous.”

https://www.medscape.com/viewarticle/hidden-plain-sight-growing-epidemic-ultraprocessed-food-2024a1000gsq?ecd=wnl_dne3_240920_MSCPEDIT_etid6844079&uac=428598BV&impID=6844079

Bottom Line:

Ultraprocessed foods are created to be irresistible, and it is now estimated that both children and adults consume on average 60% of their daily calories from these ‘food like objects’. And while 12 to 14% of children and adults are ‘addicted’ to these foods, they harm everyone who eats them.

“Numerous studies have found that individuals who exhibit UPFA (Ultra Processed Food Addiction) have more severe mental and physical health challenges. For example, UPFA is associated with higher rates of diet-related diseases (like type 2 diabetes ), greater overall mental health issues, and generally poorer outcomes in weight loss treatments .”

Check out the link/article for the four treatment options that they recommend. All of them are good, and from my point of view, the third one has to be a component of the other 3.

Friends don’t let friends eat that ‘stuff’, because friends don’t let friends hurt themselves. All the best to you this blessed season.

Dr Smith and Staff

Health News Update: Are Pesticides the New Tobacco?

drsmith@rcn.health (Mark Smith) — Mon, 18 Nov 2024 13:00:20 GMT

Hello friends:

As you might guess from the title, pesticides have the unfortunate side effect of creating cancers of several types as well as other health problems. Here is what the medical news reveals:

“Pesticides have transformed modern agriculture by boosting production yields and helping alleviate food insecurity amid rapid global population growth. However, from a public health perspective, exposure to pesticides has been linked to numerous harmful effects, including neurologic disorders like Parkinson's disease , weakened immune function, and an increased risk for cancer.

Pesticide exposure has been associated with cancers such as colorectal cancer , lung cancer, leukemia (in children and adults), lymphoma, and pancreatic cancer . But these studies primarily have focused on specific groups of individuals with known exposure to certain pesticides or cancer types, thus offering a limited perspective.”

“The researchers also estimated the additional cancer risk related to smoking, using the same model. They found that pesticides contributed to a higher risk for cancer than smoking in several cases.

The most significant difference was observed with non-Hodgkin lymphoma, where pesticides were linked to 154.1% more cases than smoking. For all cancers combined, as well as bladder cancer and leukemia, the increases were moderate: 18.7%, 19.3%, and 21.0%, respectively.”

https://www.medscape.com/viewarticle/cancer-risk-are-pesticides-new-smoking-2024a1000h2n?ecd=wnl_dne1_240920_MSCPEDIT_etid6844079&uac=428598BV&impID=6844079

Bottom Line:

The best solution is to avoid contaminated food as much as possible. There are convincing studies showing that by switching to organically produced foods you can lower your pesticide burden relatively quickly and substantially…within weeks the amount found in your body will be incredibly lessened.

It may not be feasible to consume only organic, so it is a good practice to use the Environmental Working Group’s guides called the Dirty Dozen and the Clean 15. The dirty dozen are foods that are so contaminated that they should only be consumed if they are organic. The Clean 15 are foods that may be commercially grown yet have little to no pesticide contamination and therefore do not have to be purchased in the organic form. Here are two links to that valuable health preserving information, and at that first link, you can click to view vital information about food and the second link to get a free digital copy of the 2024 Dirty Dozen and Clean Fifteen lists:

https://www.ewg.org/foodnews/dirty-dozen.php

You can click here to get your PDF of the guide.

Health News Update: Alcohol and Dementia Links

drsmith@rcn.health (Mark Smith) — Mon, 11 Nov 2024 13:00:43 GMT

Hello everyone:

This topic continues to appear frequently in the medical research news, and there are increasing numbers of papers that reveal that no amount of alcohol has any benefits except no alcohol.

There is no level of alcohol consumption that does not increase the risk of dementia among drinkers, according to a new study.
Using statistical methods based on genetic analyses, the authors of the study found that alcohol heightened dementia risk in proportion to the amount of alcohol consumed.
This study contradicts earlier research that suggested light to moderate drinking may protect against dementia.
“For many years,” said Toy, “it used to be believed that moderate alcohol intake could be beneficial for heart health, but recent research has debunked this . There is no good reason to drink alcohol for health reasons.”

https://www.medicalnewstoday.com/articles/dementia-risk-rises-with-any-amount-of-alcohol-use?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-09-14&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

Bottom Line:

There is a bit more nuance to this issue. What I mean by that is, while there is no known benefit to the consumption of any level of alcohol, we should look closely at several issues:

1. What is the overall nutritional pattern for a person consuming alcohol? In other words, if someone is overweight, eating a poor or Standard American Diet (SAD) pattern including drive thru and processed foods, then the alcohol will have a much more devasting effect on their long-term health. A drink every day or weekend binges have proven adverse health effects. If your goal is to be a good steward of your Temple, and to be of good service in this life, alcohol should not be consumed.

2. What is the person’s health history and family history? If overweight, diabetes, high blood pressure, dementia, cancer, heart disease, any autoimmune condition, any digestive disorder, any depression or anxiety, then alcohol (a known carcinogen and neurotoxin) should be avoided. Alcohol damages the gut lining (leaky gut) and alters the microbiome, stresses the cardiovascular system, is a toxin, alters blood sugar, hormones, damages the brain and immune system, induces poor sleep as well as depression, lowers cognitive abilities, and harms the liver and other organs…even a little buzz is damaging.

3. Why is someone drinking? The most common response I get is that the person says they need to relax from the stress in their life. It would be a good idea to find an alternate way to alleviate stress such as mindful meditation, exercise, yoga, therapy or whatever it takes. There are no positive health effects from alcohol consumption, but unwinding with alcohol eventually has the opposite effect.

4. Is there any addiction in the family, or does someone have addictive tendencies? Just say no to alcohol. If you do drink, take a good inventory of your current health status and stop drinking any alcohol for 3 months and see how you feel.

I am sure there are other issues, but these are the primary ones that I see. What do you think about alcohol? Because it is essentially a significant poison and drains health away, it is best to avoid it.

Health News Update: More about A.G.E.s and Inflammation

drsmith@rcn.health (Mark Smith) — Mon, 04 Nov 2024 13:00:47 GMT

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

Health News Update: Plant-Based vs. Animal Based Diet & Cardiovascular Health

drsmith@rcn.health (Mark Smith) — Mon, 28 Oct 2024 12:00:08 GMT

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.

Health News Update: Sugar = Inflammation = Health Problems

drsmith@rcn.health (Mark Smith) — Mon, 21 Oct 2024 12:00:06 GMT

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.

Health News Update: More Bad News About Alcohol Consumption

drsmith@rcn.health (Mark Smith) — Mon, 14 Oct 2024 12:00:06 GMT

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.

Health News Update: Why Our Food Choices Matter

drsmith@rcn.health (Mark Smith) — Mon, 07 Oct 2024 12:00:06 GMT

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/

Health News Update: Going Plant Based Can Increase Your Health and Lifespan

drsmith@rcn.health (Mark Smith) — Mon, 30 Sep 2024 12:00:41 GMT

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.

Health New Update: Two diets linked to better brain health, slowed aging!

drsmith@rcn.health (Mark Smith) — Mon, 23 Sep 2024 12:00:27 GMT

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.

Health News Update: Sugar Can Drive Dementia

drsmith@rcn.health (Mark Smith) — Mon, 16 Sep 2024 12:00:10 GMT

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!

Health News Update: Chronic Inflammation, Diet, & Everyday Life

drsmith@rcn.health (Mark Smith) — Mon, 09 Sep 2024 12:00:12 GMT

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!!

Health News Update: Standard American Diet Fuels Anxiety and Gut Disruption

drsmith@rcn.health (Mark Smith) — Mon, 02 Sep 2024 12:00:10 GMT

Hello again everyone:

The Standard American Diet (S.A.D.) is considered a high fat food plan that is associated with obesity and altered mood and brain function. Any food plan that is more than around 20% fat could be considered high fat, and the typical American diet has been measured to be at or above 35% for both men and women. Not only that, it is not good fat but fried, oxidized, and otherwise adulterated fat and too much of it. The U.S.D.A. estimates that 32% of our calories come from animal foods, 57% from processed foods, and only 11% from whole, unprocessed grains, beans, fruits, vegetables, and nuts. Reverse those numbers and you have a much healthier approach. A new report issued these findings:

· A high-fat diet can disrupt the gut microbiome, leading to an imbalance in gut bacteria.

· An altered gut microbiome can influence brain chemicals, potentially increasing anxiety-like behaviors.

· Healthy fats, like those found in fish, olive oil, and nuts, are beneficial for the brain and may counteract the negative effects of a high-fat diet.

https://www.cdc.gov/nchs/fastats/diet.htm

https://neurosciencenews.com/anxiety-diet-microbiome-26331/

Bottom Line:

While this is a study on rats, there are similar articles on humans with the same results, such as these:

“Analysis revealed an association between less anxiety and more fruits and vegetables, omega-3 fatty acids, “healthy” dietary patterns, caloric restriction, breakfast consumption, ketogenic diet, broad-spectrum micronutrient supplementation, zinc, magnesium and selenium, probiotics, and a range of phytochemicals.

Analysis revealed an association between higher levels of anxiety and high-fat diet, inadequate tryptophan and dietary protein, high intake of sugar and refined carbohydrates, and “unhealthy” dietary patterns.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8706568/

So, what do the researchers advise?

“Eat as many different kinds of fruits and vegetables as possible, add fermented foods to your diet to support a healthy microbiome and lay off the pizza and fries. Also, if you do have a hamburger, add a slice of avocado. Some research shows that good fat can counteract some of the bad.”

Sounds a lot like the Mediterranean diet to me. Respect yourself and eat right, please.

Health News Update: Quality Really Matters

drsmith@rcn.health (Mark Smith) — Mon, 26 Aug 2024 12:00:16 GMT

Hello again everyone:

Here is a very interesting study that reveals that not only do plant-based diets lower inflammation, it also shows that poorly chosen plant-based food patterns raise inflammation. As you know, inflammation causes, aggravates, and/or perpetuates every known chronic health condition…you cannot name one health condition in which inflammation is not a key player. Food consumption patterns are the leading cause of inflammation as well as being recognized as the leading cause of death and disability in our country.

Currently, there is enormous interest in plant-based dietary models that reveal significant health benefits. As the science progresses, they are now teasing out the differences between healthy and not-so-healthy food choices. And guess what? The healthier plant-based food choices lowered inflammation while the unhealthy choices did not.

Conclusion: Higher scores of HEI-2015 (Healthy Eating Index) and increased intake of a healthy plant-based diet were associated with lower inflammation, while an unhealthy plant-based diet was associated with higher inflammation. A greater adherence to the 2015 dietary guidelines may reduce the risk of mortality associated with inflammation and may also benefit individuals with obesity who had low and moderate inflammation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10468921/pdf/394_2023_Article_3191.pdf

Bottom Line:

So, what is a healthy plant-based food plan? It was a Mediterranean style diet. This is simply the healthiest way to go as it lowers inflammation and protects and lowers your risk of all-cause mortality. Enjoy!!

A Mediterranean-style diet typically includes:

plenty of fruits, vegetables, whole grains, potatoes, beans, nuts and seeds.
olive oil as a primary fat source; and
dairy products, eggs, fish and poultry in low to moderate amounts.

Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet

PS: I strongly disagree with the wine statement. Read more here:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551

Health News Update: Intensive Lifestyle Intervention Slows Alzheimer’s

drsmith@rcn.health (Mark Smith) — Mon, 19 Aug 2024 12:00:35 GMT

Hey there everyone:

Here is a new study that reveals the ability to slow the progress of dementia with lifestyle upgrades. Here are the essentials:

Conclusions

“In summary, in persons with mild cognitive impairment or early dementia due to Alzheimer’s disease, comprehensive lifestyle changes may improve cognition and function in several standard measures after 20 weeks. In contrast, patients in the randomized control group showed overall worsening in all four measures of cognition and function during this time.

The validity of these findings was supported by the observed changes in plasma biomarkers and microbiome; the dose-response correlation of the degree of lifestyle changes with the degree of improvement in all four measures of cognition and function; and the correlation between the degree of lifestyle change and the degree of changes in the Amyloid Beta 42/40 ratio and the changes in some other relevant biomarkers in a beneficial direction.

The point of sharing this information is summarized in the highlighted section below.

Our findings also have implications for helping to prevent AD. Newer technologies, some aided by artificial intelligence, enable the probable diagnosis of AD years before it becomes clinically apparent. However, many people do not want to know if they are likely to get AD if they do not believe they can do anything about it. If intensive lifestyle changes may cause improvement in cognition and function in MCI or early dementia due to AD, then it is reasonable to think that these lifestyle changes may also help to prevent MCI or early dementia due to AD. Also, it may take less-extensive lifestyle changes to help prevent AD than to treat it. Other studies cited earlier on the effects of these lifestyle changes on diseases such as coronary heart disease support this conclusion. Clearly, intensive lifestyle changes rather than moderate ones seem to be required to improve cognition and function in those suffering from early-stage AD.”

https://alzres.biomedcentral.com/articles/10.1186/s13195-024-01482-z

So, what exactly were these intensive lifestyle interventions?

“The intervention program had four components: a whole-food, minimally processed, plant-based diet of predominantly fruits, vegetables, whole grains, legumes, and selected supplements; moderate aerobic exercise (such as walking) and strength training for at least 30 minutes a day; stress management including meditation, stretching, breathing, and imagery for 1 hour a day; and online support groups for participants and spouses or study partners for 1-hour sessions three times a week. The diet had approximately 14% to 18% of its calories as total fat, 16% to 18% as protein, and 63% to 68% as mostly complex carbohydrates. Calories were unrestricted. All meals were sent to each participant's home twice a week.”

https://www.medpagetoday.com/neurology/alzheimersdisease/110596?xid=nl_mpt_DHE_2024-06-15&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Weekly%20Review%202024-06-15&utm_term=NL_DHE_Weekly_Active

Bottom Line:

Why not start right now to upgrade your lifestyle to avoid dementia in the first place. Today, dementia/Alzheimer’s is the 5 ^th leading cause of death in those over 65. Personally, I do not want to be part of those statistics and I have easily and gradually implemented all of those lifestyle upgrade strategies outlined above. I hope you will join up with this worthwhile cause. Think and plan ahead, while you still can.

Health News Update: Planetary Diet: Less Death & Better Environment

drsmith@rcn.health (Mark Smith) — Mon, 12 Aug 2024 12:00:16 GMT

Hey there everyone:

You may wonder why I am so positive about the evolving understanding about plant-based food plans and our environment, so here is a recent paper to add to your knowledge base:

“Conclusions: In 3 large United States-based prospective cohorts of males and females with up to 34 y of follow-up, a higher PHDI (Planetary Health Dietary Index) was associated with lower risk of total and cause-specific mortality and environment impacts.”

https://ajcn.nutrition.org/article/S0002-9165(24)00389-7/abstract

Closely following a planet-friendly diet of mostly fruits, vegetables and whole grains reduces the risk of premature death by nearly one-third in people, while also dramatically cutting the release of greenhouse gases devastating the planet, a new study found.

“Eating more whole plant foods, less animal foods, and less highly processed foods is better for people and planet alike,” said Dr. David Katz, a specialist in preventive and lifestyle medicine who was not involved in the study.

“In this paper, we see that same message amplified: adhering to a dietary pattern conducive to the health of the planet and sustainability is associated with meaningful reductions in all-cause mortality,” he said in an email.

https://www.cnn.com/2024/06/10/health/planetary-diet-longevity-study-wellness

Bottom Line:

The evidence is mounting up and the conclusions are becoming more and more focused: whole food, unprocessed, plant-based food plans are good for you and the planet. Shifting your meal focus away from all types of processed foods and animal products and moving towards a plants predominant food plan has significant benefits for one and all. To put it another way, I have never seen a chronic illness get better without a dietary upgrade. Take all the functional medicine approaches and nutritional supplements you want, but without a clean, whole foods, low inflammatory potential predominantly plant-based food plan, I have yet to see someone reach their health goals adequately. Food is simply foundational, and quality matters significantly!! Check this out:

“ Conclusion : Higher scores of HEI-2015 (Healthy Eating Index) and increased intake of a healthy plant-based diet were associated with lower inflammation, while an unhealthy plant-based diet was associated with higher inflammation.”

Wang YB, Page AJ, Gill TK, et al. The association between diet quality, plant-based diets, systemic inflammation, and mortality risk: findings from NHANES. Eur J Nutr. 2023. doi:10.1007/s00394-023-03191-z: https://pubmed.ncbi.nlm.nih.gov/37347305/

Health New Update: Intermittent Fasting and Healthy Aging

drsmith@rcn.health (Mark Smith) — Mon, 05 Aug 2024 12:00:16 GMT

Hello once again everyone:

If you are curious about how Intermittent Fasting works, this paper should help explain things once I explain things:

Highlights

Throughout observational time, prolonged intermittent fasting affected dynamical changes in autophagy, senescence and inflammasome activities. These include:

· Prolonged intermittent fasting significantly induced ATG5 and ULK1 expression but reduced the other autophagy gene, BCN1.

· Prolonged intermittent fasting significantly induced the expression of inflammasome gene NLRP3 and IL-1b but not it’s active component, ASC.

· Prolonged intermittent fasting could significantly reduce p21, p16 and p53 expression at a later point in time.

Taken together, this manuscript combines novelty and clinical relevance to help our understanding of fasting, especially intermittent fasting. Furthermore, it can be implemented as a non-pharmacological and low-cost therapy to promote rejuvenation.

https://www.sciencedirect.com/science/article/pii/S2666149723000063?via%3Dihub

Bottom Line:

Ok…so what does all that stuff actually mean?

· The first bullet point related to intermittent fasting upregulating autophagy in a good way. Briefly, autophagy is the self-cleaning custodial work that our body (mostly immune cells) do on a daily basis, and most of it is at night in the absence of calories. This is why intermittent fasting improves autophagy and helps to maintain an internally clean environment and adequate surveillance against infection and tumor induction. To quote the paper: “dysregulation of autophagy is associated with many diseases, such as diabetes, cancer, vascular diseases, and many others.” This is an incredibly important essential benefit!

· The second bullet point reveals that intermittent fasting significantly lowers inflammation, and as you know, inflammation causes, perpetuates, and/or aggravates every known human condition. Thus, lowering inflammasome expression will lower our total non-purposeful background inflammation, thus promoting a longer health span and lifespan with less illness and disability. Another amazing benefit. It is also shown to lower autoimmune diseases!

· The last bullet point reveals that markers of immune senescence are reduced. Immune senescence is the same as immune senility…certain aspects of the immune system begin to become ineffective and act old. Recent research revealed that those without immune senescence live the longest with the greatest health span.

The best form of intermittent fasting (at least this is what the current literature states…but that can change) is called early time restricted feeding, or eTRF. Basically, it works like this: you have breakfast before 10 AM and lunch before 2 PM and consume 80% of your total daily calories in that early time. Your dinner is as early as you can and is very light with only 20% of your total daily caloric intake. You then fast for at least 12 hours without any calories…up to 14 hours is a bit better but longer than that does not seem to bring more benefit. A helpful hint to get started with this is to prepare your normal dinner, but only eat about 1/3 of it and have the rest for breakfast…this is actually a lot better than it sounds. Give this a try and let me know how it works for you.

I do recommend that before you attempt eTRF you should consult your health care provider, especially those that are pregnant or breastfeeding, have a history of eating disorder, or are diabetic.

Health News Update: Heart Disease, Diet and Inflammation

drsmith@rcn.health (Mark Smith) — Mon, 29 Jul 2024 12:00:18 GMT

Hello everyone:

As you know from reading these blogs, inflammation will cause, perpetuate, and/or aggravate every known chronic condition. Science has long known that immune activation and the subsequent inflammatory response caused by food choices leads to atherogenesis, or what we all know as cardio-vascular disease…heart attacks, strokes, high blood pressure, vascular diseases and more. But did you know that your food choices can also reduce your risk?

“ Conclusions : Med-Diets supplemented with VOO or nuts down-regulate cellular and circulating inflammatory biomarkers related to atherogenesis in subjects at high risk of CVD (Cardio-Vascular Disease). The results support the recommendation of the Med-Diet as a useful tool against CVD.”

https://pubmed.ncbi.nlm.nih.gov/19056596/

Bottom Line:

Upgrading your food plan to a plant-based Mediterranean style is not only delicious, but it is highly anti-inflammatory and immune modulating. This important because not only does it reduce your risk for non-communicable diseases (which are the leading causes of death and disability in our country today), it can substantially improve both your health-span and your lifespan as well. You may have heard about how aging is now called ‘inflammaging’ because science has revealed that it is inflammation from multiple sources that drives pre-mature and/or unhealthy aging as well as cardio-vascular disease, cancer, diabetes, dementia, anxiety, depression, autoimmunity, fatigue, arthritis, headaches, and more.

Research has also revealed that the primary driver of inflammation in our country is our food choices. You can easily do an online search for a list of anti-inflammatory foods to include in your diet, and you can just as easily find many lists of what are considered pro-inflammatory foods. I would recommend that you spend a few minutes online and look up anti-inflammatory diets…there you will find an enormous amount of information, and you will soon see that most of those food plans agree on the basics of what to avoid and what to eat. If you have any chronic conditions of any type, just give an anti-inflammatory diet a try for 4 months and see if it changes your life. It is for reasons such as this that Hippocrates is famously quoted as saying: “Let thy food be thy medicine, and thy medicine be thy food.”

PS: Being overweight promotes a chronic inflammatory chemistry that slowly erodes health and is a great reason to get into anti-inflammatory dietary upgrades.

Health News Update: Depression and Inflammation…Vit. D May Help!

drsmith@rcn.health (Mark Smith) — Mon, 22 Jul 2024 12:00:04 GMT

Hello everyone:

A new study revealed that Vitamin D supplementation was beneficial in supporting brain health and lowering depression symptoms. Now scientists know that there are Vitamin D receptors in the brain suggesting that Vit. D is important in helping to regulate neurological immune processes and lower inflammation.

“For the study, the researchers examined 41 RCTs including 53, 235 people in their analysis…The researchers also noted that while doses up to 2,000 IU daily had a small to moderate effect, those who took over 4,000 IU daily had a larger effect…vitamin D supplementation appeared to have a larger effect when taken for less than 12 weeks compared to longer periods of time. Overall, the researchers found that vitamin D supplementation had a small to moderate effect on depressive symptoms .”

https://www.medicalnewstoday.com/articles/vitamin-d-supplementation-seems-to-alleviate-depressive-symptoms-in-adults?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2022-08-21&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9 (Medical news Today report)

https://www.tandfonline.com/doi/full/10.1080/10408398.2022.2096560 (full study)

Bottom Line:

As a component of a comprehensive brain health treatment plan, it is important to consider Vitamin D status. The researchers noted that the size of the effect of Vitamin D supplementation was larger in those with initial baseline Vit. D levels less than 50 nmol/L than those with Vit. D levels above this baseline. In other words, get your Vit. D levels tested and start to supplement as indicated by your labs and your condition. Since Vit. D can become toxic at high levels, make sure you monitor your Vit. D levels with lab testing at least every 6 months.

A significant omission from this study which can help explain the findings is that in order for Vit. D to work, the Vitamin D Receptor (VDR) must function optimally. Background elevated levels of some viruses and other infections can block the VDR from working properly. This means that even if you have normal Vit. D levels on your lab test, it may not be working nearly as much as it should if your Vit. D receptors are blocked by a background infection or a genetic polymorphism. The best way to figure out if your VDR’s are working right is that if they are working well, and you take a high dose of Vit. D, your calcium should go up to a high normal and your parathyroid hormone should go down to a low normal. If that does not happen, your VDR is probably blocked, and you may need higher dosages. To figure this out, coordinate with your health care provider to get the right labs done and figure out the right dosage for your Vit. D. We find this issue is very common and important for many conditions.

Health News Update: Western Diet, Gut Inflammation & Chronic Conditions

drsmith@rcn.health (Mark Smith) — Mon, 15 Jul 2024 12:00:10 GMT

Hey there everyone:

In this study, the researchers were looking to review evidence regarding dietary patterns, their effect on the gut and microbiome, and how this may impact the increase of chronic health conditions that we are not witnessing. Here is what they were looking at:

“…a Western diet (WD), as described, features excessive amounts of saturated fat, refined grains, sugar, alcohol, processed and red meat, conventionally raised animal products, high-fat dairy products, and salt. High amounts of ultra-processed foods and drinks are also characteristic of the Western diet, according to the review authors.

For the current research, they compared and contrasted this to a Mediterranean diet , which they stated as having lower levels of processed food and higher levels of fruits, vegetables, and plant-based proteins, among other nutrient-rich plant-based foods.

Here is what they found:

“An increasing body of evidence supports the association between the diffusion of WD and the rising prevalence of NCDs (Non-Communicable Diseases). WD also negatively affects both gut microbiota and the immune system by driving to microbial alterations, gut barrier dysfunction, increased intestinal permeability, and leakage of harmful bacterial metabolites into the bloodstream, with consequent contribution to the development of systemic low-grade inflammation.”

Bottom Line:

As you know, inflammation causes, perpetuates, and/or aggravates every known human chronic illness or condition…including aging! Thus, the traditional standard American diet predisposes you to developing chronic low-grade inflammation which leads to diseases, suffering, inflammaging, and a reduced health span and lifespan. The article goes into how diet causes adverse effects in the gut, microbiome, immune system and more, and it is a fairly easy read if you care to dig into it. For now, start making the move to a plant-based food pattern and enjoy the benefits of better health and a longer, happier life.

https://www.sciencedirect.com/science/article/pii/S1521691824000489

Health News Update: Food as Medicine Movement Gaining Momentum

drsmith@rcn.health (Mark Smith) — Mon, 08 Jul 2024 12:00:03 GMT

Hello everyone:

As you probably know, Hippocrates, traditionally regarded as the father of medicine, famously stated: “Let thy food be thy medicine and thy medicine be thy food.” The strength of that statement has not only stood the test of time but is supremely relevant today. Here is what the authors say is why food should be considered medicinal:

"Poor nutrition is the top cause of death and disability in the United States ... causing more harm than tobacco use, alcohol, physical inactivity, and air pollution," said Dariush Mozaffarian, MD, DrPH, director of the Food is Medicine Institute at Tufts University in Boston.

https://www.medpagetoday.com/primarycare/dietnutrition/110282?xid=nl_mpt_DHE_2024-05-22&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Evening%202024-05-22&utm_term=NL_Daily_DHE_dual-gmail-definition

Bottom Line:

While this article is targeting populations that cannot easily obtain unprocessed whole foods, the notion that food is medicine applies to every one of every socio-economic class. Why? Because, not only in this country, but around the world people are choosing to consume food like objects called ultra-processed foods. This choice is, as Dr. Mozaffarian states, “literally lethal” and from my point of view, there should be a massive public health initiative to get people to consume much less of that stuff. The average U.S. citizen consumes 60% of their calories from ultra-processed foods that pose these risks:

Ultra-processed foods are ready-to-eat/heat industrial formulations made mostly or entirely from substances derived from foods, including flavors, colors, texturizers, and other additives, with little if any intact whole food. 1 Ultra-processed foods, which are typically of low nutritional quality and high energy density, have been dominating the food supply of high income countries, and their consumption is markedly increasing in middle income countries. 2 Ultra-processed food consumption accounts for 57% of daily energy intake among adults and 67% among youths in the US according to the National Health and Nutrition Examination Survey (NHANES). 3 4

Ultra-processed foods usually disproportionately contribute added sugars, sodium, saturated fats and trans fats, and refined carbohydrates to the diet together with low fiber. 5 6 As well as having low nutritional quality, ultra-processed foods may contain harmful substances, such as additives and contaminants formed during the processing. 7 8 9 10 Growing evidence from large prospective cohorts show that ultra-processed food is associated with adverse health outcomes, such as overweight/obesity, cardiovascular diseases, type 2 diabetes, and colorectal cancer. 11 12 13 14 A systematic review showed that high ultra-processed food consumption was associated with increased risk of all-cause mortality, cardiovascular diseases, metabolic syndrome, depression, and postmenopausal breast cancer. 15 https://www.bmj.com/content/385/bmj-2023-078476

Please read the above two paragraphs closely and slowly. Friends do not let friends or family eat things that foster disease. Now that you know, what will you do?

Health News Update: Exercise for Depression as Effective as Meds, Psychotherapy

drsmith@rcn.health (Mark Smith) — Mon, 01 Jul 2024 12:00:02 GMT

Hello everyone:

More news on brain health and how exercise can boost mood. Here is what they found:

Researchers reviewed and conducted a multilevel meta-analysis of 218 randomized controlled trials that included 14,170 participants with depression.

The trials compared different forms of exercise (walking or jogging, yoga, strength training, mixed aerobic exercises, strength training, and Tai Chi or qigong) with other common treatments for depression (therapy, cognitive behavioral therapy or selective serotonin reuptake inhibitors [SSRI]), as well as combination treatments (exercise plus SSRI, aerobic exercise plus therapy, aerobic exercise plus strength training) as well as cycling and dance.

All findings were presented as "compared with active controls" (e.g., usual care or placebo) and effect sizes measured as Hedges' g, representing the standardized difference between means.

TAKEAWAY:

Moderate reductions in depression were found for several exercises, regardless of participants' comorbidities

Across all modalities, effects of exercise were proportional to the intensity prescribed, with a clear dose-response curve, although light physical activity (eg, walking and hatha yoga) still provided some clinically meaningful effects.

IN PRACTICE:

"Our findings support the inclusion of exercise as part of clinical practice guidelines for depression, particularly vigorous intensity exercise. Health systems may want to provide these treatments as alternatives or adjuvants to other established interventions, while also attenuating risks to physical health associated with depression," the authors said.

https://www.medscape.com/viewarticle/exercise-depression-effective-meds-psychotherapy-2024a10003s0?ecd=mkm_ret_240602_mscpmrk_psych_mental_etid6561841&uac=428598BV&impID=6561841

Bottom Line:

The important part of this review is that exercise is effective and should be considered a component of mental health care…not the only thing that one should do. What they fail to mention is that inflammation will cause, perpetuate, and/or aggravate depression and all mood and cognitive disorders including brain fog. Furthermore, exercise can lower overall inflammation and stress responses but cannot overcome a poor pro-inflammatory dietary pattern. Where I have seen very good results is a combination of an anti-inflammatory food plan, coupled with exercise, optimized sleep, and stress reduction methods coupled with therapy. Such an easy but comprehensive approach not only eases depression, but improves overall health.

Health News Update: Fluoride Associated with Brain Damage

drsmith@rcn.health (Mark Smith) — Mon, 24 Jun 2024 12:00:04 GMT

Hello again everyone:

For many years, there has been controversy about whether or not the fluoride that is added to our drinking water could be harmful to our brain and nervous system. This new study reveals some frightening information and deserves a read:

About three-quarters of the U.S. population lives in areas with water fluoridation levels of 0.7 mg/L, which is recommended by the U.S. Public Health Service as optimal for dental health.

Exposure to high fluoride levels is well established as adversely affecting neurodevelopment, Malin and colleagues wrote. These findings add to growing evidence that fluoride exposure at lower, U.S.-relevant levels may also be associated with poorer neurodevelopment.

"Specifically, higher prenatal fluoride exposure in Canada and/or Mexico has been associated with lower IQ among children aged 3 to 4 years in Canada, and children aged 6 to 12 years in Mexico, increased symptoms of attention-deficit/hyperactivity disorder (ADHD) among children aged 6 to 12 years, poorer executive function among children aged 3 to 5 years, and poorer performance on measures of global cognition among 12–24-month-old boys," Malin's group noted.

"It cannot be interpreted as a replication of the key existing studies (e.g., MIREC [the Canadian cohort], ELEMENT [the Mexican cohort]) as it focused on a different outcome, children's behavior problems as reported by parents," Bellinger told MedPage Today in an email. "However, it is generally consistent with the findings of those prior studies, insofar as it adds another well-conducted study to the overall body of evidence suggesting that at typical levels of exposures of pregnant women, fluoride might be associated with adverse child outcomes."

"As a result, it adds weight to the argument that regulatory agencies should at least consider potential adverse child health outcomes when establishing exposure standards for fluoride," Bellinger added. "Because sources of the fluoride exposure of the women were not evaluated in this study, however, the findings should not be interpreted as providing evidence either for or against water fluoridation."

https://www.medpagetoday.com/pediatrics/generalpediatrics/110303?xid=nl_mpt_DHE_2024-05-23&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Evening%202024-05-23&utm_term=NL_Daily_DHE_dual-gmail-definition#

Bottom Line:

At the very least, information such as this should prompt massive public health research into the possible risk vs. benefit of this common practice, yet the progress in this area has been incredibly slow. I would strongly recommend that you do some research on your own and see what you find, and from there decide whether or not to consider a home water filtration system. You can start your research here:

https://www.ewg.org/search?fullsearch=water%20fluoridation&page=0

Health News Update: Ultra-processed Foods and Brain Health

drsmith@rcn.health (Mark Smith) — Mon, 17 Jun 2024 12:00:05 GMT

Hello friends:

Just as you might imagine, not only does ultra-processed foods contribute to chronic illness and poor health, it also is definitely not a great idea to consume if you are concerned about your brain health. Whether you are concerned about anxiety, depression, brain fog, forgetfulness, attention and focus, dementia, and even sleep…the inflammation generated from consuming ultra-processed foods is a major contributor to poor health and even an early death.

“UPFs are highly manipulated, low in protein and fiber, and packed with added ingredients, including sugar, fat, and salt. Examples of UPFs are soft drinks, chips, chocolate, candy, ice cream, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, and fries. Research has shown associations between high UPF consumption and increased risk for metabolic and neurologic disorders.

As reported previously by Medscape Medical News, in the ELSA-Brasil, higher intake of UPFs was significantly associated with a faster rate of decline in executive and global cognitive function.

In multivariable Cox proportional hazards models adjusting for age, sex, high blood pressure, and other factors, a 10% increase in relative intake of UPFs was associated with a 16% higher risk for cognitive impairment (hazard ratio [HR], 1.16). Conversely, a higher intake of unprocessed or minimally processed foods correlated with a 12% lower risk for cognitive impairment (HR, 0.88).”

https://www.medscape.com/viewarticle/ultra-processed-foods-independent-risk-factor-poor-brain-2024a10009sj?ecd=WNL_trdalrt_pos1_240523_etid6541381&uac=428598BV&impID=6541381

Bottom Line:

Save yourself a lot of grief and do not eat that stuff.

"The first key takeaway is that the type of food that we eat matters for brain health, but it's equally important to think about how it's made and handled when thinking about brain health," study investigator W. Taylor Kimberly, MD, PhD, with Massachusetts General Hospital in Boston, told Medscape Medical News.

"The second is that it's not just all a bad news story because while increased consumption of ultra-processed foods is associated with a higher risk of cognitive impairment and stroke, unprocessed foods appear to be protective," Kimberly added.”

Health News Update: New Discoveries Link Cancer and Diet

drsmith@rcn.health (Mark Smith) — Mon, 10 Jun 2024 12:00:03 GMT

Hello again friends:

Some very interesting new research has revealed how food choices can negatively affect gene expression and how that can lead to cancer, as well as other degenerative diseases. Here is what the authors state:

“A previously unknown mechanism for inactivating genes that suppress tumor formation helps explain why cancer risk is associated with an unhealthy diet and or unmanaged metabolic conditions like diabetes.

Researchers from Singapore and the UK used mouse models, human tissue, and human breast organoids grown in the lab to find that changes in glucose metabolism could help cancer grow by temporarily disabling a gene that protects us from tumors called BRAC2.”

Bottom Line:

The researchers found that alterations in glucose (blood sugar) metabolism led to genetic expression favoring tumor/cancer induction by turning off tumor suppressor genes. In other words, your diet directly affects your cancer risk. This then would lead you to take steps that keep your blood sugar and weight normal as high blood sugar and being overweight or obese are known risks for cancer. It is papers like this that help us understand how this happens and also points the way to risk reduction.

An easy way to start is to remove all processed and ultra-processed foods from your diet. Next, get rid of all added sugars, then move on to stopping all processed grains such as white flour food products and shift to whole grains. Your next step would be to increase your consumption of vegetables, fruits, beans, legumes, nuts, seeds, and reduce all animal products. Simply make a list of doable steps and give yourself a couple of weeks to implement each step. Try this and see what happens to your health and let me know.

https://www.sciencealert.com/scientists-discover-a-missing-link-between-diet-and-cancer-risk

PS: This research is just the tip of the iceberg. With tools that enable researchers to decode how food can induce cancer risk, they can use these same tools to uncover how toxins, or infections, or stress and other issues can alter gene expression and predispose us to disease and disability. Because all of our biochemical reactions in the body are nutrient dependent, my guesstimation is that we will learn that an optimized, minimally processed, natural, organic, and whole-foods dietary plan will be protective from all causes. Food is foundational...and in my experience, upgrading your food plan gives you the biggest bang for your time and effort in any health preservation effort!! In other words, the success of any health promotional efforts will fall short if your food choices are not optimized! Fortunately, the research is piling up revealing that making excellent choices in plant-based food sources is the best way to go.

Health Update: Cancer Risk and Food Choices

drsmith@rcn.health (Mark Smith) — Mon, 03 Jun 2024 12:00:03 GMT

Hello everyone:

More good news for those interested in prevention! Researchers looked to see how dietary choices increased or decreased cancer risk. Here is what they had to say:

“Conclusions

Long-term adherence to healthful plant foods with some intake of unhealthy plant and animal foods may reduce BC risk with an optimal risk reduction in the moderate intake range. Adherence to an unhealthful plant-based diet may increase BC risk. These results emphasize the importance of the quality of plant foods for cancer prevention.”

https://www.sciencedirect.com/science/article/pii/S0002916522105435?dgcid=raven_sd_recommender_email

Bottom Line:

Going into a high-quality plant-based food plan has a lot of benefits, but the overall pattern is what is important. In other words, you do not have to be 100% strict to garner significant health benefits, however, your overall pattern needs to be consistently good or great. Such research is important and to put this in perspective, all of our bodily systems and biochemistry require excellent nutritional sources of the nutrients required to function optimally. So, food is foundational, but it is not the sole determinant of how your health will play out as we age. But without good food, all of the other stresses we encounter that could foster disease will be magnified in their negative effects.

We cannot ward off stress, infections, toxins, and other environmental stressors without adequate nutritional sustenance. Science is now delineating how these stressors alter gene expression that leads to disease, disability, and/or death. To lead a lifestyle that optimally supports healthy aging requires multiple strategies such as exercise, good and adequate sleep, stress reduction like meditation or spiritual pursuits, socialization, and of course, great food choices. Without great food choices, we invite inflammation that leads to suffering, sadness, and unfulfilled lives…which is why I feel that food is foundational…but we still need all of the other steps. To start your upgrade, read about going plant-based and make the shift if you have not already.

A great read is the book “Undo-it” by Dr. Dean Ornish…the science behind going plant-based is very well stated in an easy to understand approach.

Health Update: Avoiding Microplastics is Important: 10 Tips

drsmith@rcn.health (Mark Smith) — Mon, 27 May 2024 12:00:01 GMT

Hello Friends:

In several of my previous blogs and recently in the news are scientific articles that reveal how harmful microplastics are to our health along with the fact that these extremely small particles are everywhere. Recent studies of arterial plaques removed during vascular and cardiac surgeries have shown the plaques to be full of microplastics and inflammation. Definitely not good and a reason to reduce your exposure considering vascular and cardiac issues are the leading cause of death in our country and around the world. Here is a link for you to get 10 tips on how to avoid these potential toxins:

The author’s state:

1. Avoid single use packaging.

2. Avoid plastic food containers.

3. Replace plastic cutting boards with wood & disinfect regularly.

4. Avoid plastic water bottles.

5. Limit seafood intake.

6. Avoid foods in metal cans that have plastic (BPA) liners.

7. Drink only filtered water.

8. Replace teabags with metal tea balls or linen teabags.

9. Reduce processed foods of all types, and anything that comes in plastic.

10. Replace sea salt with Himalayan or other inland salts.

Bottom Line:

To read more about why each of those steps are important, go to this link to read the short paragraphs on each one and the reasoning for them.

https://worldlifestyle.com/this-is-how-you-can-avoid-microplastics-in-your-food

For more information on the science behind this tragedy, here are several links:

https://www.sciencenews.org/article/microplastics-nanoplastics-heart-attacks-strokes-health

https://pubs.acs.org/doi/10.1021/envhealth.3c00052

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7920297/

https://pubs.acs.org/doi/10.1021/envhealth.3c00053

Please pay attention to this information. As our world modernized there have been many unexpected negative consequences to this advancement that we are just now becoming aware of. Due to this explosion of poorly thought through endeavors, and due to the long-term negative consequences of these developments, we now have to live a much more defensive lifestyle if we want to protect our health and future life. It pays to pay attention and be aware and upgrade your defenses. Thanks for reading this!

Best water filters to remove toxins etc.:

https://www.ewg.org/research/getting-forever-chemicals-out-drinking-water-ewgs-guide-pfas-water-filters?utm_source=newsletter&utm_campaign=202404Newsletter3&utm_medium=email&utm_content=default&emci=2c2beced-15f4-ee11-aaf0-7c1e52017038&emdi=6fd24ef5-15f4-ee11-aaf0-7c1e52017038&ceid=3670923

Health Update: Abdominal Fat Harms Your Brain

drsmith@rcn.health (Mark Smith) — Mon, 20 May 2024 12:00:03 GMT

Hello everyone:

Here is another paper that details how increased levels of abdominal fat have detrimental effects on our brain function. Considering that Alzheimer’s or some form of dementia now affects 1 out of every 3 seniors sooner or later, that the number of deaths from Alzheimer’s is now greater than breast and prostate cancer combined, that Alzheimer’s is the 6 ^th leading cause of death, and that there is no known medical treatment, it becomes obvious that prevention is essential.

Part of prevention and preservation of our cognitive capacity is to keep our inflammatory burden LOW, and one way to do that is to keep our belly fat LOW as well. Here is what the authors have to say about a population of individuals at higher risk of dementia:

Obesity is a well-known risk factor for poorer cognition and dementia, but the distribution of body fat may influence the risk and underlying mechanisms in the fat-brain-cognition pathway.
The study examined associations of several abdominal fat depots with cognitive functioning and AD-related brain volumes.

· "These results suggest that already in midlife, abdominal fat accumulation may have deleterious effects on brain health, especially in men," the authors wrote.

https://onlinelibrary.wiley.com/doi/10.1002/oby.24004

Because all types of dementia have multiple causes, correcting abdominal fat stores is just part of an overall prevention strategy, yet it is a critical one. Additionally, the most common method of determining obesity is the BMI measurement. Unfortunately, BMI does not adequately reflect abdominal fat stores and should not be used alone but in conjunction with BIA measurements (Bio-Impedance Analysis) and hip to waist ratio measurements.

Bottom Line:

For your future health and wellness, it is important to get and keep your abdominal fat percentage low, your weight in the proper zone, and live an optimized lifestyle. This foundational approach starts with proper food, which I have outlined in many previous blog posts available on my website. It will pay you back as your best long-term investment with enormous dividends. Here is one of my favorite quotes from renowned longevity expert Valter Longo, PhD:

“In the year 440 BCE the Greek physician Hippocrates said, “Let food be thy medicine and thy medicine by food.” His wisdom has proven true since we now know that altering the levels, type, and timing of food consumption (i.e., intermittent fasting) is perhaps the most potent, feasible and safest intervention to improve health, extend longevity, and extend the time in which health and functional capacity are maintained (i.e., healthspan) in species ranging from bacteria to humans.”

Health Update: Vit. D May Help Reduce Chronic Inflammation

drsmith@rcn.health (Mark Smith) — Mon, 13 May 2024 12:00:01 GMT

Hello everyone:

Supplemental Vit. D may help reduce the severity of chronic inflammation, as new research starts to focus in on systemic non-purposeful low-grade inflammation. As you know, inflammation will cause, aggravate, and/or perpetual all chronic health issues! This is critical to know for two reasons:

· This type of inflammation is vague in nature and often hard to detect or even know if it is a problem for you.

· Vitamin D deficiency and insufficiency are rampant in our society, and it is impossible to know if you have Vit. D needs without a lab test.

Here is what the authors of this paper have to say:

Researchers investigated the effects of vitamin D on systematic low-grade inflammation .
They found that vitamin D deficiency leads to higher levels of inflammatory biomarkers.
They concluded that improving vitamin D status among deficient patients could lower their risk or severity of chronic illnesses with inflammatory components.

The researchers concluded that improving vitamin D status in the deficiency range could reduce systemic low-grade inflammation and potentially mitigate the risk of inflammatory-related conditions.

https://www.medicalnewstoday.com/articles/vitamin-d-supplements-may-help-reduce-chronic-inflammation-study-finds?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2022-08-21&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

Bottom Line:

Get your Vit. D levels checked at least twice a year. Many people tell me that they think they get enough sun in the summer and feel that they may not need Vit. D all year, however, I have not found that to be the case at all, so get it checked twice a year. Another thing to look for is if you are accidentally overdosing, the lab test will point that out before you can cause any harm. Your supplemental dosage needs can vary by age, weight, and health condition status which is why I am not giving typical dosages in this blog as your needs can be highly variable depending on your lab results and overall health. Sorry about that…please get your levels tested!!

Health Update: After You Eat, Get Moving!

drsmith@rcn.health (Mark Smith) — Mon, 06 May 2024 12:00:01 GMT

Hello everyone:

Controlling your blood sugar is a key component of long-term health management. Blood sugar issues are tied to many chronic health conditions, such as high blood pressure, elevated cholesterol, kidney disease, dementia, brain fog, weight gain, arterial disease, hormonal imbalances, heart disease, stroke risk, and many more illnesses. And did I say…inflammation!!! Recently I was reading the cookbook called the Glucose Goddess Method which is based on eating and other strategies to optimize blood sugar, lower insulin spikes, lower inflammation, and associated problems. In the book, the author mentions that after eating it is very beneficial to move…to get up and go for a walk. Here is what the science says in support of her insights:

A new meta-analysis published in Sports Medicine suggests that even 2 to 5 minutes of light walking right after eating may reduce the risk of type 2 diabetes.
Just standing — rather than sitting — may also help, though not as much, the study found.
The study finds that light walking or standing helps smooth post-meal blood sugar spikes.

https://www.medicalnewstoday.com/articles/even-a-2-minute-walk-after-a-meal-may-help-reduce-risk-of-type-2-diabetes?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2022-08-21&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

Bottom Line:

After you eat, get moving even if it is for only a few minutes. Keeping our blood sugar and insulin from spiking are excellent ways to invest in our health bank account and promote an optimal and healthy longevity.

To make this effect even better, make sure you start each meal with fiber rich vegetables of some type…whether that is your salad or some broccoli or other green thing…research reveals that eating a fiber rich vegetable first can lower your insulin and glucose spike and thus prevent weight gain and other problems. Check out the Glucose Goddess Method cookbook by Jessie Inchauspe if you have a problem with a sweet tooth, weight, or any of the problems I listed above.

Health Update: Pro-inflammatory Diet May Worsen Arthritis and Pain

drsmith@rcn.health (Mark Smith) — Mon, 29 Apr 2024 12:00:04 GMT

Hello everyone:

As science progresses, we are learning a lot about how our bodies work. As you know, it is my mantra that inflammation causes, perpetuates, and/or aggravates every known human condition, including how well and how fast or slow we age (yes, I am talking to YOU!). Here is an interesting study about knee arthritis and how an inflammatory diet can be associated with increased pain and a more severe joint destructive trajectory over your lifetime:

“Conclusion: A proinflammatory diet, as indicated by a higher DII score, may be associated with a greater pain score and higher risk of more severe pain trajectory over 10 years. However, inconsistent findings related to structural changes suggest a discordance between the potential impact of diet on structural damage and pain in knee OA.”

https://acrjournals.onlinelibrary.wiley.com/doi/10.1002/acr.25307

Bottom Line:

Consuming a lower or anti-inflammatory diet can have a positive impact on your healthspan, lifespan, aging profile, as well as how fast or slow our joints degenerate. In their paper, they state “that inflammation has emerged as an important factor in the progression and pathology of knee osteoarthritis.”

Additionally, they state that: The DII scores were developed using peer-reviewed articles by assigning a score to each food component that has been found to have robust evidence for its ability to influence systemic inflammation. ¹¹ ^, ¹² Numerous studies have explored the connections between DII scores and various diseases, revealing that higher scores are linked to increased risks of cardiovascular disease, ¹³ cancer, ¹⁴ and osteoporosis and fracture. ¹² High DII scores, associated with higher intakes of food groups including fats, oils, sweets and sodas, meat, fish, poultry, beans and eggs, and lower intakes of whole grains, fruits, and vegetables, are associated with a greater prevalence of radiographic symptomatic KOA and knee pain. ¹⁵ ^, ¹⁶ Previous meta-analyses have indicated that high DII components, such as processed meat and sugar, were associated with an increased risk of cardiovascular disease, and higher consumption of red and processed meat, high-salt foods, and alcoholic drinks has been linked to a greater risk of colorectal and stomach cancer. ¹⁷ ^, ¹⁸

If you want to be as healthy as possible, have the best life possible, feel and look your best, then it may be a really great idea to eat a low inflammatory diet. Friends don’t let friends eat that ‘stuff’. Now that you know, what will you do? How will you use this information to guide your lifestyle choices?

Health Update: Plastics are Killing Many of Us!

drsmith@rcn.health (Mark Smith) — Mon, 22 Apr 2024 12:00:01 GMT

Hey there everyone:

There is a lot in the news about micro and nanoplastics in our food, water, soaps, toothpastes, paper cups, the air we breathe, and it seems that nearly 100% of us will test positive for them in lab tests. But while it seems pretty intuitive that it is not a great idea to have our bodies fill up with plastic, only recently has there been data that has been able to associate health problems with these toxins. The study said this:

A part of the study “group reported that a greater concentration of polyethylene correlated with greater expression of inflammatory biomarkers and markers of lymphocyte and macrophage infiltration (which are also strong markers of inflammation...Dr Smith).”

“In this study, patients with carotid artery plaque in which MNPs (micro and nano plastics) were detected had a higher risk of a composite of myocardial infarction, stroke, or death from any cause at 34 months of follow-up than those in whom MNPs were not detected.”

https://www.medpagetoday.com/publichealthpolicy/environmentalhealth/109042?xid=nl_mpt_Neurology_update_2024-03-08&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Automated%20Specialty%20Update%20Neurology%20BiWeekly%20FRIDAY%202024-03-08&utm_term=NL_Spec_Neurology_Update_Active#

https://www.nejm.org/doi/full/10.1056/NEJMoa2309822

Bottom Line:

While this study does not prove causality, if you have been following any of my previous blogs, you will notice above that these plastics tend to increase the expression of non-purposeful inflammation…and you already know that it is precisely this inflammation that causes, perpetuates, and aggravates ALL chronic health conditions, disability and even death.

With the world as it is today, we need to live defensively to a certain extent. Our best strategy is to reduce our inflammatory load by reducing our exposure by not drinking plastic bottled water, not using plastic wrap on food, heating plastic plates or dishes in the microwave, bring your own re-useable bags to the grocery, using glass and silicon to store food, using ceramic or enamel or stainless-steel cookware, bring your own cup to your favorite coffee shop and avoid the plastic lined paper cups, etc. As a final bit of news on how to protect yourself, it appears that boiling your drinking water can also reduce your plastics burden:

https://pubs.acs.org/doi/10.1021/acs.estlett.4c00081

Health Update: Ultra-processed Foods and Death

drsmith@rcn.health (Mark Smith) — Mon, 15 Apr 2024 12:00:02 GMT

Hello friends:

In case you are tempted to put some drive-through into yourself, or other ultra-processed foods, please stop and consider the long-term consequences. These foods may taste pretty good, but they do not contribute to your health…instead they can destroy it, one bite at a time. Please read what the authors had to say about these ‘treats’:

“ Ultra-processed foods include items such as instant noodles, chicken nuggets, hot dogs, ready-to-eat meals, sugary cereal, packaged baked goods, snacks, and soft drinks. These foods often undergo numerous industrial processes and may be made up of chemically modified substances that are extracted from foods. Additives may be used to enhance the appearance, texture, taste, or durability of the food, along with added colors, flavors, and emulsifiers. Often, ultra-processed foods are high in salt , sugar, and fat, low in vitamins and fiber , and have minimal or no whole foods.”

“An ultra-processed food is a food that resembles nothing of its component parts/ingredients. An ultra-processed food has been stripped of its nutritional value (essentially). It also has many ingredients, including food additives (i.e. hydrogenated fats, modified starches) that are not used in home cooking. These foods are mainly of industrial origin and can be stored for long periods of time,” Dana Hunnes , PhD, a senior clinical dietician at the UCLA Medical Center who was not involved in the research, told Medical News Today.

“Unfortunately, ultra-processed foods are inexpensive to purchase [but] expensive in terms of health,” she added. “Individuals need to look at what they can afford in their diet and make incremental changes. Our brains become addicted to these hyperpalatable flavors and ingredients, and like a drug, we need to wean off these ultra-processed foods and exchange them for healthier, whole-food items.”

About 73% of the food supply in the United States is made up of ultra-processed foods. Experts note that ultra-processed foods are a common part of the diet in the United States with many people unaware of the health dangers associated with them.”

https://www.medicalnewstoday.com/articles/ultra-processed-foods-linked-to-heart-disease-cancer-and-30-other-health-conditions?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-03-02&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

https://www.bmj.com/content/384/bmj-2023-077310

Bottom Line:

Friends do not let friends eat these ‘food like objects’ so please just remove them from your diet. Start with removing added sugars for the next 3 to 4 weeks, then move on to removing processed grains for the next month, then consider only consuming healthy snacks, then removed fried things…by now, you know what to remove next, so keep going. Take a deep breath…and begin! A healthier you is on the way with a better protected future.

Health Update: Healthier Diet Reduces Disease & Boosts Longevity

drsmith@rcn.health (Mark Smith) — Mon, 08 Apr 2024 12:00:00 GMT

Hello everyone:

Here is some more data that should interest all of us in improving our food plan in order to lower inflammation, prevent disease and death from all causes. Here is what they had to say:

Flavonols are natural compounds present in plant-based foods like fruits, vegetables, and tea leaves.
A new study shows that consuming a flavonol-rich diet is associated with a lower risk of all-cause mortality and mortality risk from certain chronic diseases.
Experts recommend increasing flavonol intake through a healthy and varied diet rather than relying on supplements.
The highest intake of dietary flavonols reduced the risk of cancer-related mortality by 55%, cardiovascular disease mortality by 33%, and risk of death from other causes by 36%.
“The primary aspect here is that the data shows a reiteration that consumption of nutrient and [bioactive] rich foods in a healthier diet is associated with decreased risk of some of the most detrimental non-communicable disease processes that plague the world.”

https://www.medicalnewstoday.com/articles/flavonol-rich-foods-may-help-lower-disease-risk-boost-longevity?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2024-03-02&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

https://www.nature.com/articles/s41598-024-55145-y

Bottom Line:

In our country, non-communicable diseases are the leading causes of death and disability, and the number one risk factor for death is the food we eat. This is because if the food is nutrient deficient, calorie dense, processed, inflammatory, coated with chemicals and pesticides and preservatives, fried, overcooked, etc.…the food becomes a driver of inflammation and disease. The easiest way to help reduce your risk of a shortened health span and lifespan is to consume clean, organic, unprocessed whole foods…which is where we all get our flavonols from as well as a cornucopia of other health building nutrients.

“According to the current study, all-cause, AD, cancer, and CVD mortality risks declined with increased dietary flavonoid intake in the U.S. adults. This finding may be related to the anti-tumor, anti-inflammatory, and anti-oxidative stress properties of flavonol.”

https://www.nature.com/articles/s41598-024-55145-y

Health Update: Healthy Aging and Lower Disease Burden Depends on Your Food

drsmith@rcn.health (Mark Smith) — Mon, 01 Apr 2024 12:00:00 GMT

Hey there everyone:

You might wonder why I frequently write about food choices, and the answer is pretty straightforward. Inflammation causes, perpetuates, and/or aggravates every known human ailment, including aging. A primary driver of non-purposeful and degenerative inflammation just happens to be our food choices. In my experience, I have not seen any chronic illness or health condition satisfactorily dealt with when food choices have not been optimized and individualized according to your unique needs. No amount of supplements can overcome poor dietary choices that do not support health This fact is why I write these blogs. My mission is to assist you in reaching your health goals and information is critical for you in order to make informed and wise decisions. So, here is some more of the constantly evolving knowledge base for you to chew on (pun intended):

“Introduction: The number of United States adults >60 y is expected to nearly double by 2060. However, increased longevity has not resulted in extended health span because of the occurrence of chronic diseases and impairments in physical and cognitive function among older adults. Diet is an important modifiable factor of several chronic diseases, frailty, premature death, and successful or healthy aging, which are relevant to this vulnerable population.

Conclusion: In conclusion, the findings from this large prospective study suggest that dietary protein intake, and especially the consumption of plant protein, in middle-aged female nurses, may be related to higher odds of healthy aging. Plant protein intake was favorably associated with several domains of health status of older adults, including good physical function and good mental health status. Our study contributes evidence to the role of protein in the etiology of healthy aging and adds specific insights to the importance of protein sources and relevant etiologic windows in midlife, which may contribute to providing recommendations regarding the amount of protein intake to promote healthy aging.”

https://ajcn.nutrition.org/action/showPdf?pii=S0002-9165%2823%2966282-3

Bottom Line:

The data related to plant vs. animal protein is still emerging and so far, from reviewing a good number of articles it seems the growing consensus is more plant protein and less animal protein. This debate is not settled yet, still lots of issues to explore which means that we have to see what works for each of us. For the majority, it seems the literature is pointing to less animal and more plant-based protein sources. This does not mean to completely stop animal sources, just to lessen the amount and choose from the highest quality sources of animal-based foods. This could mean simply to avoid processed meats of all types and stick to choosing organic grass-fed pasture raised sources. For some it may mean going vegetarian or even vegan…you have to do what works best for you.

If you have a chronic health condition of any type, and you do eat animal-based foods, take a look at how much you consume and try an experiment: simply eat less meat or animal-based foods and see what happens. You could also reduce or stop all processed foods…in my experience, most people feel better doing these two dietary upgrades. Some people feel no change, a few may feel worse…the only way to know is to try it out and see how that works for you. But whatever you try, do not go low protein. Depending on your age and activity level, the starting level of protein can be calculated by this formula:

Your weight divided by 2.2 = your weight in Kilograms.

Multiply your weight by 0.8 = total grams of protein per day.

If you are older than 50 or are very physically active, multiply your Kg weight by 1.0 or 1.1.

As a final note, the literature is pointing to the fact that not only global health is tied to food choices, but that planetary health and wellness are as well. There are moral and ethical debates raging about this topic, so the more informed you are the better choices you can make. Here is a link about this emerging topic:

https://www.pnas.org/doi/abs/10.1073/pnas.1523119113

“What we eat greatly influences our personal health and the environment we all share. Recent analyses have highlighted the likely dual health and environmental benefits of reducing the fraction of animal sourced foods in our diets.”

Health Update: Plastic Health Damage is Real, and Bad!

drsmith@rcn.health (Mark Smith) — Mon, 25 Mar 2024 12:00:03 GMT

Hello again friends:

New and ongoing research reveals that it is smart to reduce your exposure to plastics in every way you can. Here is what was reported just recently:

“Exposure to endocrine-disrupting chemicals (EDCs) via daily use of plastics is a major contributor to the overall disease burden in the United States…The diseases due to plastics run the entire life course from preterm birth to obesity, heart disease, and cancers," commented lead author Leonardo Trasande, MD, MPP, Jim G. Hendrick, MD Professor of Pediatrics, Department of Pediatrics, NYU Langone Medical Center, New York, in a release.

"Our study drives home the need to address chemicals used in plastic materials" through global treaties and other policy initiatives, he said, so as to "reduce these costs" in line with reductions in exposure to the chemicals.

Plastics may contain any one of a number of EDCs , such as polybrominated diphenylethers in flame retardant additives, phthalates in food packaging, bisphenols in can linings, and perfluoroalkyl and polyfluoroalkyl substances (PFAS) in nonstick cooking utensils.

These chemicals have been shown to leach and disturb the body's hormone systems, increasing the risk for cancer, diabetes, reproductive disorders, neurological impairments in developing fetuses and children, and even death.”

https://www.medscape.com/viewarticle/whats-disease-burden-plastic-exposure-2024a10000q4?ecd=mkm_ret_240128_mscpmrk_endo_top_etid6267024&uac=428598BV&impID=6267024

Bottom Line:

It is clear that we need to reduce our exposure to these common chemicals as much as we can. Here are a few ideas that can help considerably:

· Avoid all plastic wrapped or bottled foods and drinks, including baby and infant drinks.

· Do not heat anything in a plastic container.

· Avoid single use plastic items…bring your own re-usable cloth bags to the grocery stores.

· Processed and carry-out food containers are usually coated with plastics and leach into the food.

· Do not use non-stick pans with PFAS coatings…instead opt for ceramic cookware.

· Do not store food in plastic containers, instead go for glass and silicone.

· Choose wood, stainless steel, and silicone for kitchen utensils and avoid plastic cutting boards.

· Choose personal health and skin care products free of plastics…

· Canned foods often have chemicals lining the inside…look for cans that state they are BPA free.

· Eat mostly fresh, whole, unprocessed, unpackaged foods…

· To find out more, go to www. EWG.org and search for their Consumer Guides. In that section they have multiple guides for skin care, plastics, pesticides in foods, endocrine and hormone disruptors, green cleaning supplies, fire retardants, PFAS forever chemicals, cosmetics, safe drinking water and many more. Consider donating to their efforts if you can.

Health Update: Move More = Optimal Health & Risk Reduction

drsmith@rcn.health (Mark Smith) — Mon, 18 Mar 2024 12:00:02 GMT

Hello everyone:

Here are some simple facts to motivate you to increase your movement or to keep going!

It started in 1965 in Tokyo, Japan , where a company released an early step counter, calling it manpo-kei — or "10,000 steps meter." The marketing suggested this number of steps would reduce the risk for heart disease. Today we know that health benefits kick in long before 10,000 steps. But just how many daily steps do you need? Walk with us and find out…

· Just 2500 steps , or about a mile, are enough to begin reducing your risk of dying of cardiovascular disease.

· For every extra 500 steps — or one lap around a standard track — you lower that risk by another 7%.

· Roughly 4000 steps helps reduce the risk for early death from any cause.

· At 6000 steps , you may lower your risk for type 2 diabetes , particularly if you're an older woman.

· And 500 more, for 6500 steps , may lower your blood pressure.

· Pass 8000 steps to lower your risk for obesity , sleep apnea, and depression .

· At 9800 steps , you may reduce your risk of developing dementia by 50%.

· Now you've made it to 10,000 steps. But what happens if you keep going?

· At 10,500 steps , your risk of dying of cardiovascular disease may be 77% lower than it was at 2500 steps.

· At 11,000 steps , you've lowered your risk for hypertension , diabetes, depression, obesity, and sleep apnea by 25%-50% more than at 6000 steps.

· And at 11,500 steps , the risk for early death may be 67% lower than it was at 4000 steps.

The average American takes 4800 steps a day. We dare you to do better. Because every step counts.

https://www.medscape.com/viewarticle/998214?ecd=WNL_mdpls_240126_mscpedit_wir_etid6266669&uac=428598BV&spon=17&impID=6266669

Bottom Line:

Start moving, keep moving, feel better, be healthier, live longer, be of good service. Love all. Serve all. Fulfill your life purpose.

Health Update: Disease Burden from Plastics is Real

drsmith@rcn.health (Mark Smith) — Mon, 11 Mar 2024 12:00:01 GMT

Hello everyone:

Here is some vital news on how to protect yourself from the potential harms of plastics that will empower you to protect your health. Research shows that the chemicals in plastics harm our health significantly through multiple negative effects.

“Exposure to endocrine-disrupting chemicals (EDCs) via daily use of plastics is a major contributor to the overall disease burden in the United States and the associated costs to society amount to more than 1% of the gross domestic product, revealed a large-scale analysis.

The research, published in the Journal of the Endocrine Society on January 11, indicated that taken together, the disease burden attributable to EDCs used in the manufacture of plastics added up to almost $250 billion in 2018 alone.

"The diseases due to plastics run the entire life course from preterm birth to obesity, heart disease, and cancers," commented lead author Leonardo Trasande, MD, MPP, Jim G. Hendrick, MD Professor of Pediatrics, Department of Pediatrics, NYU Langone Medical Center, New York, in a release.

https://www.medscape.com/viewarticle/whats-disease-burden-plastic-exposure-2024a10000q4?ecd=wnl_dne5_240112_MSCPEDIT_etid6236313&uac=428598BV&impID=6236313

https://academic.oup.com/jes/article/8/2/bvad163/7513992?login=false

Bottom Line:

The researchers recommend limiting all plastic exposures…it could save your life and those close to you, as well as help the planet.

Never heat anything in plastic or with a plastic cover.
Do not drink from plastic bottles.
Avoid purchasing foods wrapped in plastics.
Do not let children chew on plastic toys.
Reduce the use of single use plastics.
Do not drink from paper cups as they have a plastic inner coating

Here are a few helpful links:

https://www.consumerreports.org/health/health-wellness/how-to-eat-less-plastic-microplastics-in-food-water-a8899165110/

https://www.ecowatch.com/avoid-microplastics-at-home-2655282616.html

Health Update: This Combo Helps Reduce Anxiety, Stress, & Depression

drsmith@rcn.health (Mark Smith) — Mon, 04 Mar 2024 13:00:03 GMT

Hello everyone:

Here is some well-done research about mental health. It seems that when you combine mindfulness with movement, you get double the effect. There are many papers showing that exercise is often as good as medication for mild to moderate depression, and here is more proof. The author’s state:

“ Physical activity and mindfulness practice both have established psychological benefits, yet research into their interaction and combined use is sparse. This systematic review aimed to pool the evidence examining the impact of interventions that combined physical activity and mindfulness on mental health and wellbeing outcomes, and their potential mechanisms of action.”

“Interventions combining physical activity with mindfulness are effective for improving mental health and wellbeing, possibly more so than either approach alone.”

https://www.sciencedirect.com/science/article/pii/S175529662300073X?via%3Dihub

Bottom Line:

New like this is somewhat puzzling to me as there have already been a large number of studies about this topic that revealed that the ancient practice of yoga has the same effects as mindful movement. To me, yoga is mindful movement and should be a part of your overall healthy lifestyle. And thanks to these researchers, we have more confirmation that movement is a vital part of life and health. I call movement Vitamin M. Make sure you get some Vitamin M every day with a dose of mindfulness on top! Here are some links about yoga and mental health if you are interested.

https://journals.sagepub.com/doi/full/10.1177/2156587217715927

https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health

https://psychiatryresource.com/articles/yoga-for-depression

Health Update: Diet and Death, the Choice is Yours

drsmith@rcn.health (Mark Smith) — Mon, 26 Feb 2024 13:00:00 GMT

Hello friends:

You might wonder why so many of my blogs are about diet. You already know that inflammation will cause, perpetuate, and/or aggravate every known chronic health condition or disease. You also know that what we eat is the leading cause of low grade, chronic, systemic inflammation, and immune stress. Also, it is well known and understood that for optimal results, each person’s treatment or therapy protocols must be highly individualized to their unique needs.

With that understanding, it is absolutely critical to know that before any individualized program will be effective, there are some fundamental basics that must be attended to first. This means that what we eat can either support or destroy any health promotion protocol. Food is foundational. Every process in our body is absolutely nutrient dependent, thus, without a proper anti-inflammatory food plan you are undermining your health and your chances for optimal recovery. It means that any and all therapies are unlikely to help you reach your goal when they are up against a constant inflammatory diet. Remember that cardiovascular disease (CVD) is largely a dietary illness is still the leading cause of early and avoidable death. Here is some science to help you up your commitment to your Temple:

Conclusion

“A diet comprised of higher amounts of fruit, vegetables, nuts, legumes, fish, and whole-fat dairy is associated with lower CVD and mortality in all world regions, especially in countries with lower income where consumption of these foods is low.

https://academic.oup.com/eurheartj/article/44/28/2560/7192512

“Plant-source foods, such as fruits, vegetables, and whole-grains, are nutrient-dense and have protective factors, known as phytochemicals. Phytochemicals help reduce oxidation and lower inflammation, which helps protect against chronic diseases, like CVD,” said Dr. Fetter. (Medical News Today spoke with Dr. Debbie Fetter , assistant professor of teaching nutrition at the University of California, Davis, who was not involved in the study.)

“We know that limiting processed foods—foods that have been marred by human production, foods that contain additives, chemicals, and preservatives to keep them shelf stable—can cause a lot of inflammation in the body, particularly affecting the cardiovascular system. Avoiding these types of foods will go a long way to preserve cardiovascular health, “The food groups identified by this study, when consumed in their most natural state, can help to preserve cardiovascular health,”” explained Dr. Mary Greene , a board-certified cardiologist at Manhattan Cardiology in New York City, who was also not involved in the study.

https://www.medicalnewstoday.com/articles/6-key-food-groups-that-may-help-lower-cardiovascular-risk?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2023-12-31&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd#How-diet-benefits-heart-health

Bottom Line:

The food choices you make today will either foster health or disease. Since it is totally your choice, why not make superior decisions and invest in your future. Start with a small upgrade to your lifestyle, such as omitting all added sugars for a month. Next month, choose to omit all processed foods. The following month, swap out drive through for homemade lunches. Start by making things easy on yourself by doing meal prep for the week every Sunday so that you always have better choices. It is best to look at these moves as a long-term strategy that will evolve and improve as you get better and better at understanding that food is your best preventive and restorative medicine. Once you know that and understand the true value of honoring your Temple, it is easy to commit to investing in health promoting foods and avoiding illness, disability, pain, and suffering.

Health Update: Can You Avoid Dementia?

drsmith@rcn.health (Mark Smith) — Mon, 19 Feb 2024 13:00:04 GMT

Hello again everyone:

Here is some good news about aging and the risk for becoming a dementia statistic:

· The number of people worldwide living with Alzheimer’s disease is expected to hit 153 million by 2050.

· Although a definitive way to prevent the disease is not yet known, researchers know health and lifestyle modifications can help decrease a person’s risk.

· Researchers at University of California — San Francisco (UCSF) have found that personalized health and lifestyle changes may be able to delay and even prevent memory loss in people at high risk for Alzheimer’s disease.

With researchers estimating the number of people globally living with Alzheimer’s disease to reach 153 million by 2050, scientists have been working recently to develop new preventions and treatments for this type of dementia . As the exact cause of Alzheimer’s disease is still unknown, there is not currently a definitive way to prevent the disease. However, previous research shows certain healthy lifestyle modifications may help lower a person’s risk for the condition, including a healthy diet, regular physical exercise, getting enough sleep , staying socially connected, and managing health issues like high blood pressure and diabetes that can increase a person’s risk for cardiovascular disease.

Adding to this knowledge is a new study from researchers at the University of California — San Francisco (UCSF) that personalized health and lifestyle changes may be able to delay and even prevent memory loss in people at high risk for Alzheimer’s disease.

https://www.medicalnewstoday.com/articles/personalized-lifestyle-changes-could-improve-alzheimers-risk-profile-by-145?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2023-12-10&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2811803

Bottom Line:

It turns out that the key to this success was that each person’s program was individualized…that is, it was unique to them to meet their individual needs. This is exactly the type of programs that we offer to everyone who visits out offices for care.

"After 2 years, researchers found participants who received personalized coaching experienced a modest boost in cognitive testing, amounting to a 74% improvement over the non-personalized group. Additionally, the personalized coaching group also had a 145% improvement in risk factors and an 8% improvement in quality of life compared to the non-personalized group. “We were thrilled to see such a big difference in the groups,” Dr. Yaffe said. “This provides clear evidence that if one can reduce these modifiable risk factors with this personalized approach, one can improve cognition and prevent decline which most likely would prevent Alzheimer’s disease.”

When it comes to something like Alzheimer’s Dementia, an ounce of prevention is worth a lot more than a pound of cure. If you have brain fog and or a history of dementia in your family, these are extremely urgent messages to start now with a personalized approach to brain and overall wellness to protect your future.

Health Update: Not All Plant-Based Diets Are Created Equal

drsmith@rcn.health (Mark Smith) — Mon, 12 Feb 2024 13:00:02 GMT

Hello again all:

As you might guess, you can go predominantly plant based but not reap the benefits if you choose plant-based foods that are not nutritious. Well, duh…that seems obvious…yet the sad truth is that our nation does not eat a healthy diet. There are some plant-based food plans that lower blood sugar, can help you get over type 2 diabetes, promote weight loss, reduce inflammation, slow aging, and more…but there are some plant-based foods that do the opposite.

CNN —

Eating a plant-based diet can do wonders for your health. Studies have found limiting red meat and eating whole grains, legumes, and a variety of colorful fruits and veggies can lower cholesterol and the risk of cardiovascular disease, prevent type 2 diabetes and even prolong human life — not to mention the life of the planet .

When it comes to preventing diabetes, however, those benefits may only manifest if the plant-based diet is a healthy one that curtails foods that are highly processed or loaded with sugar, according to a new study that analyzed 206 different types of foods.

The 12-year analysis of dietary patterns of over 113,000 participants of the UK Biobank study, found that people in the top 25% mostly ate a plant-based diet low in sweets, desserts, refined grains, and sugary drinks. People in the bottom 25% consumed many more of those unhealthy plant-based foods.

Compared with people in the lowest tier, those who ate the most whole grains, fresh fruits and vegetables and limited their intake of unhealthy options reduced their risk of diabetes by 24%, had a lower body mass index, better waist circumference, better blood sugar levels and lower inflammatory levels, according to the study published Tuesday in the journal Diabetes & Metabolism . The benefit extended to people genetically predisposed to diabetes and those who had other risk factors for diabetes such as obesity, the study found.

However, people eating the least healthy plant-based diet had a 37% higher risk of developing type 2 diabetes, along with a greater waist circumference and higher levels of triglycerides, a form of cholesterol, the study found.

https://www.cnn.com/2023/12/19/health/healthy-vs-unhealthy-plant-diets-wellness/index.html

https://www.sciencedirect.com/science/article/abs/pii/S1262363623000812?via%3Dihub

Bottom Line:

For your own health and that of your family, your friends, this nation, and planet, consider making the more informed choice of stopping all processed foods, remove all added sugars, get rid of all types of processed meats, go organic whenever possible, and consume whole unprocessed organic foods consistently. If you do that 90% of the time, you will be successful at building your health, avoiding suffering, saving money, saving time, age better, and have more fun while you look better too! What does the science say?

Conclusion: Healthful plant-based diets may protect against T2DM via lower body fatness, but also via normoglycemia, lower basal inflammation as well as improved kidney and liver function.

Health Update: Healthier Diets Linked to Improved Longevity

drsmith@rcn.health (Mark Smith) — Mon, 05 Feb 2024 13:00:02 GMT

Hello everyone:

Here is some dietary news from the UK, which applies to all of us. It is pretty straightforward, and this research is part of the growing body of science that reveals how what we eat is the leading cause of death and disability around the world. Please let that sink in: food is the leading cause of death, chronic illness, and disability in the U.S.

“We know that eating more whole grains, eating more legumes, eating more plant-based foods, they have all the plant goodness that is beneficial for us. So, this is not necessarily new. What was nice is they’ve done a different model to actually quantify the number of years which is good to see.

They found that consuming more whole grains and nuts and less red meat and sugary drinks was associated with the biggest improvements in life expectancy.”

https://www.medicalnewstoday.com/articles/switching-to-a-healthier-diet-linked-to-improved-longevity?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-12-02&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

Bottom Line:

This is pretty simple: by reducing processed sugary food like thingies and eating more vegetables, legumes, whole grains and other plant-based food sources, and less meat leads to the largest improvements in life expectancy. This means, more years without illness or disability as well as more or longer years of life…improvements in both health span and lifespan just be eating unprocessed, whole food sources.

Start by stopping processed foods.

Next, move to get rid of all added sugars.

And now start adding more vegetables.

Then move to adding more beans and legumes.

Then reduce meat consumption: go organic, avoid processed meats of all kinds.

Strive to be 90% consistent.

Just those 6 steps can add years to your life and life to your years. Please do not wait for a health scare to start improving your health…preventive maintenance is always a safe and profitable investment.

Health Update: Intermittent Fasting Lowers Inflammation & Boosts Health

drsmith@rcn.health (Mark Smith) — Mon, 29 Jan 2024 13:00:01 GMT

Hello again everyone:

There continues to be ongoing and robust investigation into the health building effects of intermittent fasting. As the research mounts, the conclusions are similar to those in this study that looked into the inflammatory chemicals that abdominal fat secretes. The article states that our abdominal or visceral fat is considered an endocrine organ that has far reaching health effects related to insulin resistance, weight gain, appetite control, the health of our arteries, immune regulation, fatigue, atherosclerosis, heart health, brain health, and energy metabolism. These effects are mediated or caused by a group of chemicals secreted by our abdominal fat cells and are called adipokines. These adipokines can be anti-inflammatory or pro-inflammatory and their secretion can become dysregulated. This means that in overfed states, insulin resistant, overweight and obese situation, our adipokines are largely inflammatory and destroy our health.

Consuming food in patterns in harmony with our natural circadian rhythms is called early Time Restricted Feeding (eTRF), and it is that pattern of intermittent feeding that so far holds the greatest promise for improving long term health. The authors state the following:

“Adipose tissue is now recognized as an endocrine organ that secretes bioactive molecules called adipokines . These biomolecules regulate key physiological functions, including insulin sensitivity, energy metabolism, appetite regulation, endothelial function, and immunity. Dysregulated secretion of adipokines is intimately associated with obesity, and translates into increased risk of obesity-related cardiovascular-metabolic diseases.

In particular, emerging evidence suggests that adipokine imbalance contributes to the pathogenesis of atherosclerosis . One of the promising diet regimens that is beneficial in the fight against obesity and cardiometabolic disorders is intermittent fasting (IF). Indeed, IF robustly suppresses inflammation, meditates weight loss and mitigates many aspects of the cardiometabolic syndrome…... By exploring a plethora of the beneficial effects of IF, particularly on inflammatory markers, we present IF as a possible intervention to help prevent atherosclerosis.”

https://www.sciencedirect.com/science/article/abs/pii/S0006295223004677

Bottom Line:

If you have abdominal fat, it is important to recognize that carrying around that type of fat is highly inflammatory and health destroying…and in most cases you cannot even feel the inflammation as it is silently marinating all of your tissues in a destructive stew of inflammatory chemicals. This background inflammation is not the same as what you see when you sprain an ankle, or the redness of a sunburn or the swelling and redness around a cut or scrape…it is the type of inflammation that damages your arteries over years and leads to that fatal or disabling heart attack, or dementia, or brain fog, or fatigue, or headaches, etc.

Where can you start??? Once again, I will recommend the following book and companion cookbook to get you started on the right way to do eTRF: “What to Eat When” by Michael Roizen, MD. Start this year by creating a new you by simply adopting easy to do intermittent fasting. This is a super healthy and positive lifestyle upgrade that will give you many possible benefits. Remember, inflammation causes, perpetuates, and aggravates EVERY KNOWN HUMAN AILMENT…a key and essential part of the way to lower your total burden of inflammation is to consume unprocessed, organic, whole foods in an intermittent fasting pattern called early Time Restricted Feeding: Always have some type of breakfast (dinner for breakfast often works very well), get 80% of your total daily calories by 2 PM, and have an early light dinner that comprises only 20% of your total daily caloric load. You can do this and save your own life.

Health Update: Vegan Diets Reduce Hot Flashes and Increase Weight Loss

drsmith@rcn.health (Mark Smith) — Mon, 22 Jan 2024 13:00:01 GMT

Hey there everyone:

Here is some great news on how diet can shape your health, hormones, and weight. Here are the highlights:

“A low-fat vegan diet that includes soy fosters changes in the gut microbiome that decrease postmenopausal vasomotor symptoms, or hot flashes, overall by 95%, according to a new study by the Physicians Committee for Responsible Medicine. A vegan diet also eliminated severe hot flashes, led to a 96% decrease in moderate-to-severe hot flashes, and reduced daytime and nighttime hot flashes by 96% and 94%, respectively. Participants also lost 6.4 pounds on average.

“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 Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine.”

https://www.sciencedirect.com/science/article/pii/S0965229923000894?via=ihub

Bottom Line:

The focus of the study was on how this vegan diet resulted in beneficial changes in the gut microbiome of participants. The inclusion of soy, which contains some isoflavones known to reduce hot flashes, was an important part of the diet and the success in lowering hot flashes. However, the inclusion of soy cannot totally be responsible for all of the positive changes in their gut microbiome…thus, both factors need to be considered when analyzing what happened and why. However, the bottom line is that going vegan and including soy can be an effective way to upgrade your health, hormones, and lower your inflammatory burden.

Whoever said that we are what we eat, certainly seemed to nail it. Now is a good time to make some small steps to improve your food plan, protect your future, and expand your health-span. What’s in your food plan? Your choices can make or break your health and life, so move to consuming unprocessed, organic, natural whole foods and watch for miracles!

Health Update: Food, Climate Change, Death: You Can Make the Difference

drsmith@rcn.health (Mark Smith) — Mon, 15 Jan 2024 13:00:03 GMT

Hello everyone:

Do you ever feel that the situation is hopeless and that there is nothing that you can do to make a difference? I know it can feel that way, and yet there is a way to feel empowered that can both improve your health and the health of the planet. While the exact details are not fully worked out, there is a general agreement that what we choose to eat has a dramatic effect on our health and climate change/sustainability. In this paper, the health, environmental, and economic impacts of the most common dietary food plans were evaluated:

· Moving into predominantly plant-based food plans could reduce global death by 6–10% and food-related greenhouse gasses up to 70%.

· This shift could prevent 5.1 million deaths per year.

· Becoming vegetarian could result in 7.3 million deaths avoided annually.

· And adopting a vegan pathway could prevent 8.1 million deaths per year.

· About half of the reduced death rate was attributed to eating more fruits and vegetables along with lower caloric intake with less overweight and obesity.

· The other half of the lowered death rate was due to the reduced red meat consumption.

· Enormous cost savings in total health care expenditures as well as reduction in climate change variables were also seen.

https://www.pnas.org/doi/epdf/10.1073/pnas.1523119113

Bottom Line:

It is becoming more obvious that our food choices not only impact our individual and societal health, but that of the globe as well. By simply making upgraded food choices you can simultaneously improve both your health and that of our world. It is time to think bigger, to embrace the fact that we all share this life and this planet, and thus to make moves on a small scale that add up to big improvements overall. It all starts with the choices each of us make for ourselves, and food appears to be the greatest lever for fostering massive improvements for all.

“You don’t even have to be a vegetarian to take advantage of this study’s findings. Every time you choose vegetables over hot dogs, or beans over burgers, you are helping to stabilize the world’s climate and to improve the prospects for your long-term health.” Ocean Robbins

Health Update: The Steep Costs of Leaky Gut

drsmith@rcn.health (Mark Smith) — Mon, 08 Jan 2024 13:30:01 GMT

Hello again everyone:

I was really pleased to read the interview in the link I posted below. This is a great condensed discussion of how the S.A.D. (the Standard American Diet) can disrupt the gut barrier and microbiome and contribute to the development of inflammation and thus become a major driver of illness. I would strongly recommend that you take the 8 to 10 minutes it takes to read this interview (it is only 3 pages long with large font print). Here are the highlights from the article link below:

· When the gut barrier is disrupted, it becomes ‘leaky’ or hyperpermeable.

· ‘Leaky gut’ leads to inflammatory immune system activation as 70% of our immune system resides in the intestinal tract.

· This situation can be very symptomatic but is often asymptomatic.

· Many things cause or make it worse, including: acrolein (food toxin), aging, alcohol, antacid drugs, antibiotics, burn injury, chemotherapy, circadian rhythm disruption, corticosteroids, emulsifiers (food additives), strenuous exercise (≥ 2 hours) at 60% Vo2 max, starvation, fructose, fructans, gliadin (wheat protein), high-fat diet, high-salt diet, high-sugar diet, hyperglycemia, low-fiber diet, nonsteroidal anti-inflammatory drugs, pesticide, proinflammatory cytokines, psychological stress, radiation, sleep deprivation, smoking, and sweeteners.

· S.A.D food plans, also known as the Standard American Diet, are very low in fiber which is essential for gut health.

· Many interventions have been shown to improve intestinal permeability. They include berberine, butyrate, caloric restriction and fasting, curcumin, dietary fiber (prebiotics), moderate exercise, fermented food, fish oil , glutamine , quercetin , probiotics, vagus nerve stimulation, vitamin D , and zinc .

· It is important to emphasize a high-fiber diet with naturally fermented food, incorporating time-restricted eating, such as eating an early dinner and nothing else before bedtime, a moderate exercise routine, and gut-brain modulation with techniques such as acupuncture that can incorporate vagus nerve stimulation.

· Limited safe precision supplementation can be discussed on an individual basis based on the patient's interest, additional testing, and other existing health conditions.

https://www.medscape.com/viewarticle/998125?ecd=mkm_ret_231119_mscpmrk_neuro_brain-diet_etid6069650&uac=428598BV&impID=6069650#vp_3

Bottom Line:

As you know, inflammation will cause, perpetuate, and or aggravate all known human illness or conditions. Paying attention to healing a hyperpermeable gut is foundational to optimizing your health and lowering a major driver of inflammation. This step is very often critical in the recovery of almost any chronic health condition. One thing that was not mentioned but that I have seen as critically important is that chewing adequately is an absolute necessity when it comes to restoring or improving leaky gut. Along with some of the above ideas, my new motto is Chew 22 as the first step in gut restoration and lowering your inflammatory burden. Another tip is to eat your food in a specific order to allow for better digestion: salad and non-starchy veggies first, then proteins and fats, and lastly starchy veggies and grains/carbs. Try just Chew 22 and eating your meals with this specific order and let me know if it assists your digestion and/or overall health.

Health Update: New Year, New You.

drsmith@rcn.health (Mark Smith) — Mon, 01 Jan 2024 13:30:00 GMT

Hello and Happiest of New Year’s 2024 to You and Yours :

As we move into the New Year many of us have hopes and aspirations for better health. A good way to kick off the start of your healthy transformation is to follow the science. As the evidence for what makes up an optimal food plan progresses, more and more data is pointing to the same conclusions that this research found. Additionally, this type of review and meta-analysis is thought to be highly valid and reliable. First, here is some important background information as to why they did this study an, then the conclusions of their research findings:

The Western diet is replete with red and processed meats and other animal products. Experts worry that this eating pattern strains natural resources, triggers negative climate change, and contributes to an array of noncommunicable diseases. The environmental and health burdens associated with the Western diet are increasingly supporting the case for promoting plant-based dietary alternatives. Some studies have suggested that plant-based foods may help lower the risk of cardiovascular disease , type 2 diabetes , coronary heart disease , and overall mortality .

So far, however, research has not considered the full cardiometabolic implications of switching out meats for plants in a systematic review and meta-analysis. To address this deficit, researchers from institutions in Germany collaborated on a paper exploring the topic. Their systematic review and meta-analysis article was published in BMC Medicine Trusted Source .

Analyzing over 30 studies, German researchers found that swapping meats for plant-based alternatives may drastically reduce risks of cardiovascular disease, type 2 diabetes, and all-cause mortality.
Evidence showed that replacing 50 grams (1.8 ounces) of processed meat with plant-based foods on a daily basis lowered cardiovascular disease risk by 25%.
Substituting processed meats was associated with a 21% lower risk of death from any cause.

Conclusions

“Our findings indicate that a shift from animal-based (e.g., red and processed meat, eggs, dairy, poultry, butter) to plant-based (e.g., nuts, legumes, whole grains, olive oil) foods is beneficially associated with cardiometabolic health and all-cause mortality.”

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-03093-1

Bottom Line:

Start the New Year with a move to predominantly plant-based food patterns. Since cardiometabolic health concerns are the leading cause of death and disability (heart disease, vascular disease, high blood pressure, stroke, diabetes, overweight and obesity) and since inflammatory food patterns drive the progression of these diseases, it only makes sense to go towards this pro-active and preventive form of low inflammatory food choices.

Health Update: Predictable Crisis

drsmith@rcn.health (Mark Smith) — Mon, 25 Dec 2023 13:30:00 GMT

Hello everyone:

As we celebrate this Holy time and the start of a new year, I want to just speak to you heart to heart. Most of us know that our physical body has been deemed to be the Temple for us to experience this worldly life. Additionally, we are meant to be stewards and caretakers of this awesomely wrought and magnificent Temple. While this may mean different things to each of us, most of us agree that taking care of the Temple involves a health promoting lifestyle. From interviewing thousands of patients, I have seen that deep within each of us there is a feeling or a knowingness of how well we are tending our Temple. And what emerges from these discussions is that most of us have never been taught or shown or educated on the concept of the need to be good stewards and how to do that.

We Have Created a Predictable Crisis

Poor nutrition is now known to be the leading cause of massive and needless suffering. Today, 8 out of 10 of the causes of death and disability are chronic inflammatory degenerative illnesses that are caused, perpetuated, aggravated, and sustained by food choices. Our societies current reactive approach to health care, without improving the underlying health of the patient, is expensive and has led us to the era of predictable yet unnecessary chronic illness, death, and disability.

All of us here at Richmond Chiropractic Neurology

wish everyone a healthy, safe, happy, and loving

Holy Day and Blessed New Year!

Health Update: High Quality Plant-Based Diet Lowers Disease Risks

drsmith@rcn.health (Mark Smith) — Mon, 18 Dec 2023 13:30:00 GMT

Hello again everyone:

This is a follow up to the last blog/newsletter post, and it continues on the theme that a high-quality plant-based diet lowers the risk of the major causes of death and disability. Here is what they had to say:

“Diets consisting of high-quality — but not low-quality — plant-based foods and lower intakes of animal products may lower the risks for cancer, heart disease, and early death, new research suggests.

The prospective cohort study used data from more than 120,000 middle-aged adults followed for over 10 years in the UK Biobank. Those who consumed a healthful plant-based diet — with higher amounts of foods such as fruits, vegetables, legumes, whole grains, and nuts — and lower intakes of animal products, sugary drinks, and refined grains had a 16% lower risk of dying during follow-up compared to those with the lowest intakes of the healthful plant-based foods.

By contrast, an unhealthy plant-based diet was associated with a 23% higher total mortality risk.”

Bottom Line:

This move is not as challenging as you might think, and if you want to protect your future, lower your inflammatory burden, ease any chronic condition, and slow aging…you should consider going high quality predominantly plant-based.

"Not all plant-based diets are created equally. Our data provide evidence to support the notion that for health benefits the plant-based sources need to be whole grains, fruits and vegetables, legumes, nuts, etc., rather than processed plant-based foods," study co-author Aedín Cassidy, PhD, of the School of Biological Sciences, Queen's University, Belfast, Northern Ireland, told Medscape Medical News. She added, "We do not necessarily need to radically shift diets to vegan or vegetarian regimens, but rather to switch proportions on the plate to incorporate more healthful plant-based foods, fish, and leaner cuts of meat into our habitual diet. This would have benefits for both individual health and planetary health."

https://www.medscape.com/viewarticle/990178?ecd=mkm_ret_230828_mscpmrk_endo_pb_dietsrm_etid5783221&uac=428598BV&impID=5783221

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802814

If you are not making this move, can you consider what is holding you back? There are few things more important to your life mission and purpose than being healthy. Being a good steward of your Temple is part of our duty, responsibility, and obligation that comes with this earthly life. This time of year, especially now, it is very important to show our gratitude by living a life in harmony with our true nature, a magnificent and mysterious gift we have been given to inhabit for a relatively short time. If you have not already started, now is a great time to upgrade your food plan to match the Original Manufacturers instruction manual.

Happy Holy Days to you and yours from all of us here at Richmond Chiropractic Neurology…dedicated to your health…now and for your future.

Health Update: Plant Based the Right Way Lowers Dementia Risk

drsmith@rcn.health (Mark Smith) — Mon, 11 Dec 2023 13:30:01 GMT

Hello everyone:

This newsletter is a follow-up on the previous one, where I reported the research linking abdominal fat to inflammation and brain shrinkage, thus dementia or Alzheimer’s. I stated that going predominantly plant-based was the preferred approach when it comes to food and lowering your inflammatory burden. Here is the information on that from the abstract of the research article:

“In sensitivity analyses, when intakes of servings of the three food groups (healthy plant foods, less healthy plant foods and animal foods) were used in place of PDIs in multivariate models, those in the highest quintile of healthy plant foods were associated with lower dementia or depression risk, whereas participants with the highest unhealthy plant foods intake were associated to higher dementia or depression risk compared to participants with the lowest corresponding foods intake (Figure 3).

Conclusion: a plant-based diet rich in healthier plant foods was associated with a lower risk of dementia and depression, whereas a plant-based diet that emphasizes less-healthy plant foods was associated with a higher risk of dementia and depression.”

https://www.medscape.com/s/viewarticle/992734?src=FYE

Bottom Line:

As you can imagine, you could eat a plant-based food diet that was mostly or totally nutrient poor, calorie heavy, inflammatory, and unbalanced. That might look like French fries, pancakes, fried things, chips, cookies, cakes, soda, fruit juices, white bread, processed foods of any type and so on. The lack of fiber and nutrients, phytochemicals, vitamins, and healthy fats resulting in negative changes to the microbiome and other inflammatory reactions are thought to result in the negative findings associated with an unhealthy plant-based diet. This study took that question apart by developing 3 plant-based food indexes and comparing them. The end of the article states:

“In summary, following hPDI (healthy whole unprocessed foods) was associated with a lower incidence of dementia or depression, whereas a higher intake of uPDI (unhealthy processed foods) was positively associated with a higher risk of dementia or depression. These findings suggest increasing the intake of healthy plant foods, whereas reducing the intake of less healthy plant foods should be considered as a potential target for the prevention of dementia or depression in the general adult population.”

Look at it this way: every process in the body requires nutrients, and if you do not supply those nutrients, things will start to break down sooner or later. If you eat foods that supply you with what your system requires, then you can expect to do better overall. It is that simple. My challenge to you is this: why wouldn’t you eat whole unprocessed foods if you knew that the overwhelming science-based literature tells you that the standard American diet is the leading cause of death and disability in the USA!! If you take away those ‘food like objects’ and replace them with natural whole and unprocessed foods, you will not be deprived of anything but suffering. Make the choice, not only for yourself, but for everyone you care about and everyone that cares about you, as well as the planet. You will not regret it. Ask yourself: how good would it feel to live in such a way that is in harmony with your true nature? You can do this…the quality and quantity of your life depends on it.

Health Update: Abdominal Fat Damages Your Brain

drsmith@rcn.health (Mark Smith) — Mon, 04 Dec 2023 13:30:00 GMT

Hello again:

As you might guess, abdominal fat damages your brain and actually causes it to shrink. How does this happen? And you probably guessed that inflammation has something to with it, and you would be correct.

“New research provides strong evidence of an association between abdominal fat and reduced brain volumes, particularly those involved with cognitive function.

In large study of healthy middle-aged adults, greater visceral and subcutaneous abdominal fat on abdominal MRI predicted brain atrophy on imaging, especially in women.

"The study shows that excess fat is bad for the brain and worse in women, including in Alzheimer's disease risk regions," lead author Cyrus Raji, MD, PhD, with the Mallinckrodt Institute of Radiology, Washington University, St. Louis, Missouri, told Medscape Medical News.”

https://www.medscape.com/viewarticle/996104?ecd=WNL_mdpls_230905_mscpedit_neur_etid5822835&uac=428598BV&spon=26&impID=5822835

https://www.aginganddisease.org/EN/10.14336/AD.2023.0820 ...

Bottom Line:

It would appear very wise to reduce your body fat burden and thus lower your total inflammatory burden that is marinating your brain. From all of the material that I read, there is a growing consensus that a predominantly plant-based whole unprocessed food approach along with early Time Restricted Feeding is the best way for most of us to eat. Once again, I strongly recommend the book by Dr. Michael Roizen, MD, titles “What to Eat When” plus his companion cookbook.

If you have any dementia in the family, or if you are starting to experience ‘brain fog’, or if you or anyone you know is starting to notice any type of consistent cognitive decline, then it is absolutely imperative that you start NOW to do something about it. You always need to start with consuming an anti-inflammatory food plan in coordination with your inborn natural circadian rhythms and clocks. Please be pro-active about this. Right now, there are no prescriptions effective for brain health, dementia, and Alzheimer’s…however, the science points to the way out through prevention. Food can be your worst poison or your best medicine…it is your choice. Make the choice to support your biology with what it truly needs.

After all, most of want to use OEM (Original Equipment Manufacturer) parts when we get our expensive cars repaired…we do not want knockoff parts that are cheap imitations of the real thing. It is the same with food…go for the real thing, avoid the ‘food like thingies’ at the drive through, and consume OEM food and watch your health improve!!

Health Update: Running Helps Depression Equal to Meds, but…

drsmith@rcn.health (Mark Smith) — Mon, 27 Nov 2023 18:15:00 GMT

Hello again everyone:

This time of year is known for celebrating gratitude, but if you are feeling down this time of year can be difficult. Here is some news to lift you up and yes, you read that correctly, running eases depression as effectively as prescription medication, but…the running increases your overall health but meds do not. There is obviously a place for both approaches, but whenever possible, get physical if you are feeling depressed. As you all know from my previous blog posts, inflammation will cause, perpetuate, or aggravate every known chronic human ailment, including depression. You might guess that running is anti-inflammatory, and you would be correct. Here is what the authors had to say:

Researchers from Amsterdam conducted a study to see whether running therapy could be as helpful as antidepressants for treating depression and anxiety symptoms.
The researchers found that both groups experienced similar improvements in their depression symptoms.
However, the running group also saw improvements in physical health, while the antidepressant participants experienced slightly worse physical health.

https://www.medicalnewstoday.com/articles/running-therapy-may-be-as-beneficial-for-depression-as-antidepressants?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-10-14&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

Bottom Line:

Thanksgiving is about sharing gratitude, and one great way to do that is to be an example of what it means to be healthy and share your energy. When it comes to depression, one thing to try is to get fit and stay fit and keep your brain and emotional state in a good and healthy state. One of my favorite exercises is walking, and I add a little extra to it. Just start walking, not slow, not fast, but at a good pace…when you feel warmed up…for 30 seconds just walk at 75% of your maximal walking ability…sort of like Olympic race walking…just move it for 30 seconds and then go back to your regular pace. Once your heart rate slows down to normal after some minutes of walking, repeat the higher intensity interval, then back to normal pace. Repeat this for 30 minutes or so. If you are out of shape, start with just 5 to 10 minutes. Over time, you should see that the time it takes to recover to a normal heart rate becomes shorter, indicating improved cardio-pulmonary-vascular function. If you are not exercising, get your physicians Ok for this. Start easy, gradually increase time and effort. You may start out walking the fast part at just 30 to 40% faster and as you get feeling stronger, you can increase the effort. If you are way out of shape, just start walking at an easy pace for a short distance and time…getting moving is an essential part of aging well and keeping your health up. Such an approach can add years to your health span, which should translate to a longer and better lifespan. If you are having depression issues, get moving and look for all of the possible drivers of inflammation and remediate them all.

Happy Thanksgiving to One and All from all of us here at Richmond Chiropractic Neurology!

Health Update: Early Breakfast Reduces Risk of Diabetes

drsmith@rcn.health (Mark Smith) — Mon, 20 Nov 2023 18:00:00 GMT

Hello everyone:

Here is some of the latest news about early time restricted eating, also known as intermittent fasting or more properly, chrononutrition. Here is what the authors have to say on why eating according to our natural built-in rhythms is essential for optimal health:

“Eating breakfast after 9 a.m. increases the risk of developing type 2 diabetes by 59% compared to people who eat breakfast before 8 a.m. This is the main conclusion of a study which followed more than 100,000 participants in a French cohort. The results show that we can reduce the risk of diabetes not only by changing what we eat, but also when we eat it.

Taken together, these results consolidate the use of chrononutrition (i.e. the association between diet, circadian rhythms and health) to prevent type 2 diabetes and other chronic diseases.”

https://www.sciencedaily.com/releases/2023/07/230718105633.htm

Bottom Line:

To get a better sense of how to incorporate this info into your daily life, you would benefit from reading the book titled “What to Eat When” by Michael Roizen, MD. Essentially, you need to eat breakfast (which can be large or small or medium…you just need to eat some type of breakfast), and lunch, and both before 2 pm. This means that you get 80% of your total daily calories by 2 pm and then dinner is light at only 20% of your total daily caloric intake. For those of you who do not eat a breakfast, you may start by taking ½ of your early dinner (between 5 to 6 pm is best) for breakfast…and yes, dinner for breakfast is actually better than it sounds. Doing this seems to re-align our natural circadian rhythms that restore many function including hormonal balance, blood sugar, brown fat metabolism, sleep, weight, inflammation, digestion and more.

So, get in touch with your innate rhythms and get into harmony with your nature by eating the way our systems were designed! You will feel better and de-flammerate!

Health Update: Dietary Changes Can Extend Life Span by up to 10 Years

drsmith@rcn.health (Mark Smith) — Mon, 13 Nov 2023 13:00:00 GMT

Hey everyone:

There is increasing research on how food can either ruin our health or improve it. Here are some of the highlights from these two articles:

Certain dietary changes can extend one’s life expectancy, a new study confirms.
Food is fundamental for health, and globally dietary risk factors are estimated to cause 11 million deaths and 255 million disability-adjusted life years annually.
The largest gains would be made by eating more legumes, whole grains and nuts, and less red and processed meat.
Understanding the relative health potential of different food groups could enable people to make feasible and significant health gains.

https://www.medicalnewstoday.com/articles/can-dietary-changes-extend-life-span?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2023-07-30&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889

Bottom Line:

Improvements in food choices can lead to significant increases in health span and lifespan through multiple mechanisms including increased nutrient density, lowered inflammatory potential, balanced essential fatty acids, reduced pesticide exposure, reduced chemical and additive exposures, fewer processed carbs, lower caloric load, and more.

What is the goal?

Less suffering, better health, less expense, longer illness free life, lessening of any health condition, and helping to save the planet.

How do you start?

Start investing a little bit of your time to read plant-based cookbooks, one of my new favorites is “The What to Eat When Cookbook” filled with really great ways to start your health upgrades. And it is important to note the following two quotes from the above study links:

“The ultimate goal is the progress, not perfection.” (Dr. Marialaura Bonaccio)

“Someone who has spent most of their life consuming a typical American diet may need to take more of a baby-steps approach. For individuals who were trying to make changes to begin with, transitioning to more optimal changes is often easier.” (Cleveland Clinic dietician Kristin Kirkpatrick)

Health Update: Veg Diet Pattern May Reduce Cardiovascular Disease Risk

drsmith@rcn.health (Mark Smith) — Mon, 06 Nov 2023 13:00:01 GMT

Hello everyone:

More good news that you can use right away!

Researchers investigated the effects of vegetarian dietary patterns on those with a high risk of cardiovascular disease.
They found that eating plant-based diets for six months improved several measures of cardiometabolic risk, such as cholesterol and blood sugar.
Eating a more plant-based diet may benefit those at high risk of cardiovascular conditions.

“Studies show that CVD often develops due to lifestyle factors , such as diet, smoking and physical inactivity. Practical interventions that may improve cardiometabolic risk profiles are thus key to reducing CVD rates. An increasing amount of research shows that vegetarian diets may be effective in preventing CVD. They found that consuming a vegetarian diet for six months was linked to improved measures of cholesterol, blood sugar, and body weight among those at high risk of CVD.”

Bottom Line:

Going predominantly plant based and consuming less meat continues to be supported by research. Not only is this approach less inflammatory, but it is also planet friendly and just feels good. Improve and upgrade your health and lifespan by realizing that food is medicine…always has been, always will be.

“Vegetarian diets are not only better for CVD health, but they are also better for the environment — lowering greenhouse gases, using less water, and using less land — which is better for all of us.” Dr. Dana Hunnes , a senior clinical dietitian at the UCLA Medical Center in Los Angeles, who was not involved in the study, told Medical News Today.

https://www.medicalnewstoday.com/articles/vegetarian-dietary-patterns-may-reduce-cardiovascular-disease-risk?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-07-28&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

Health Update: Omega-3’s and Age-Related Hearing Loss

drsmith@rcn.health (Mark Smith) — Mon, 30 Oct 2023 12:00:01 GMT

Hello to all:

Here is some good news relating to how you can protect your hearing as you age.

“Hearing diminishes as we age — about 50% of adults 75 and over in the United States have disabling hearing loss.
Age-related hearing loss cannot currently be stopped.
Researchers from the University of Guelph and Tufts University/Fatty Acid Research Institute have found a link between increased omega-3 fatty acids in the blood and less age-related hearing issues.

Now researchers from the University of Guelph and Tufts University/Fatty Acid Research Institute have found middle-aged and older adults with higher levels of the omega-3 fatty acid docosahexaenoic acid (DHA)were 8-20% less likely to report age-related hearing issues compared to those with lower DHA levels.”

https://www.medicalnewstoday.com/articles/omega-3-fatty-acids-age-related-hearing-loss-study?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-07-29&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9#How-to-get-more-omega-3-in-your-diet

Bottom Line:

Make sure your diet and/or supplementation protocols supply you with adequate Omega-3 essential fatty acids. One way to know is to get a lab test for your levels in your blood. This test is called Omega Check that we routinely order through LabCorp.

PS: Three important points:

1. In this article, it says that canola and soy oil and soybeans are good sources of Omega-3’s and they are not.

2. Hearing loss ups your risk of dementia substantially.

3. If you have a hearing loss, get checked and use hearing aids if needed…it can save your brain!! Some research has reported that hearing aids may reduce your risk of dementia by nearly 50%!!

Health Update: Multivitamins Protect Memory, Slow Cognitive Decline

drsmith@rcn.health (Mark Smith) — Mon, 23 Oct 2023 12:00:01 GMT

Hello again everyone:

When Ι was first in practice, I would hear this all the time: “Multivitamins are a waste and just make expensive urine! Don’t bother with them!!!”

Now, another study shows us how false and premature that statement was:

In COSMOS, over the average 3.6 years of follow-up and in the earlier Physicians' Health Study II, over 1 year of supplementation, multivitamins were found to be safe without any clear risks or safety concerns.

Overall, the finding that a daily multivitamin improved memory and slowed cognitive decline in two separate COSMOS randomized trials is exciting, suggesting that multivitamin supplementation holds promise as a safe, accessible, and affordable approach to protecting cognitive health in older adults. Further research will be needed to understand who is most likely to benefit and the biological mechanisms involved. Expert committees will have to look at the research and decide whether any changes in guidelines are indicated in the future.

https://www.medscape.com/viewarticle/992671?src=FYE

Bottom Line:

There it is…taking a multivitamin daily is an important component of keeping our brain healthy! This study used Centrum Silver, and here is what the article said about that:

"A few important caveats need to be emphasized. First, multivitamins and other dietary supplements will never be a substitute for a healthy diet and healthy lifestyle and should not distract from those goals. But multivitamins may have a role as a complementary strategy. Another caveat is that the randomized trials tested recommended dietary allowances and not megadoses of these micronutrients.

“A further caveat is that although Centrum Silver was tested in this trial, we would not expect that this is a brand-specific benefit, and other high-quality multivitamin brands would be expected to confer similar benefits. Of course, it's important to check bottles for quality-control documentation such as the seals of the US Pharmacopeia, National Science Foundation, ConsumerLab.com, and other auditors.”

Hey, just start taking a high quality multivitamin and do not stop!! Look for one with activated B vitamins, multi-minerals, and no colorings, flavorings, or words you do not understand or know how to pronounce!

Health Update: Depression & Blood Sugar Linked

drsmith@rcn.health (Mark Smith) — Mon, 16 Oct 2023 12:00:01 GMT

Hello again friends:

As you know, inflammation will cause, perpetuate, and/or aggravate all chronic health conditions. This is very true for any brain or neurological condition and especially depression and brain fog. Here is some direct information about how what you eat may be a part of depression:

“Upon analysis, scientists found a “significant correlation” between elevated levels glycosylated hemoglobin (which is sugar saturated and damaged hemoglobin also known as HbA1c ), reduced gray matter volume, and depression.

Researchers reported a lower gray matter volume was associated with depression, and this association was seen the most in study participants with prediabetes , compared to those with or without diabetes”.

https://www.medicalnewstoday.com/articles/elevated-blood-sugar-lower-gray-matter-volume-linked-to-depression?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-07-14&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

Bottom Line:

Poor diets lead to elevated blood sugar, then pre-diabetes and this sugar saturated state produces a lot of inflammation that shrinks the brain. It is never a good idea to have any part of your brain shrink. An inflamed and shrinking brain is not a happy brain. So as part of your mental health protocols, make sure that you are not eating a food plan that is inflammatory and make your food blood sugar friendly. The paper also notes that those with diabetes are 2 to 3 x at greater risk for depression, and those that are depressed are more likely to become overweight and those that are overweight are more inflamed and more likely to be depressed.

Where to start?

Stop consuming processed foods of any type, avoid all added sugars of any type or name, avoid foods that turn to sugar quickly such as cakes, pastries, pastas, cookies, etc., and avoid fruit juices and anything with added fructose. These steps can help you improve brain function and reduce inflammation. There is no pill for this, no medication that can replace food. Personally, I always start my shopping at my Organic Farm-acy for my health!!

Health Update: Intermittent Fasting Once Again Proven Helpful

drsmith@rcn.health (Mark Smith) — Mon, 09 Oct 2023 12:00:02 GMT

Hello everyone:

Continuing on the theme of TRF (Time Restricted Feeding), or TRE (Time Restricted Eating), also known as Intermittent Fasting, here a study revealed that whether you choose to lose weight by counting calories or by intermittent fasting (IF), you get about the same results with weight loss. However, as I discuss below, TRF is superior in creating overall health by restoration of circadian rhythms and potential reductions in inflammation.

In a new study, researchers say intermittent fasting and calorie counting were both effective in helping people lose weight.
They added that fasting did seem to produce better results for insulin sensitivity.
Experts say diets affect each person differently, so it’s important to figure out which method works best for you.

“This novel research is immensely encouraging,” said Kelsey Costa , a registered dietitian and health research specialist with the National Coalition on Healthcare, who was not involved in the study. “It highlights that comparable results could be achieved with intermittent fasting or caloric restriction, improving adherence and long-term outcomes. This information is empowering and transformative for those seeking to improve their health and wellness.”

https://www.medicalnewstoday.com/articles/intermittent-fasting-and-traditional-calorie-counting-about-equal-for-weight-loss?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2023-07-02&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

https://www.acpjournals.org/doi/10.7326/M23-0052

Bottom Line:

With 74% of the population being overweight or obese, research like this is very important. With just a few tweaks, you could upgrade the IF protocol and considerably increase the benefits. Simply get 80% of your calories in by 2 pm, with dinner the lightest meal of the day with a small protein portion and consume all of your calories within a 10-to-12-hour window. It turns out that breakfast is very important to normalize circadian rhythms to improve sleep, blood sugar and insulin sensitivity, digestion, hormones, and metabolism…so do not skip breakfast even if it is pretty light or consider having dinner leftovers for breakfast! On top of that, if you choose better, cleaner foods the results could even be better. Once again, I recommend the book ‘What to Eat When’ by. Dr. Roizen and the companion cookbook.

Go for it!

https://www.nature.com/articles/s41467-021-22922-6

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483233/

Health Update: When to Eat for Optimal Health

drsmith@rcn.health (Mark Smith) — Mon, 02 Oct 2023 12:00:02 GMT

Hello again everyone:

Here is a great article that continues on the previous blog post, and it is about when to eat for optimal health. This brand-new report evaluated what is called early Time Restricted Feeding, (eTRF) where 80% of your caloric intake is accomplished by 1:00 PM. They looked at how this eating pattern affected your blood sugar and inflammation, two important markers for health and longevity. Here is what they found:

“We decreased the time these individuals were having high blood sugar levels with just one week of eTRF feeding,” said study senior author José O. Alemán, MD, PhD , assistant professor in the Department of Medicine at NYU Langone. “The findings show that eating a majority of one’s calories earlier in the day reduces the time that the blood sugar is elevated, thereby improving metabolic health.”

“Based on this data, eTRF may be a helpful dietary strategy for diabetes prevention ,” concluded Dr. Bruno.

https://nyulangone.org/news/study-finds-eating-meals-earlier-improves-metabolic-health

Bottom Line:

The only shortcoming of this study is that they do not reveal what the study participants actually ate, because conceivably having them eat a predominantly plant-based food plan with low glycemic foods could have considerably improved their results. At any rate, blood sugar problems are ridiculously common in our country, with 1 in 10 having diabetes, and more than 1 in 3 having pre-diabetes. These facts are troubling because there are many diseases and inflammatory processes driven by blood sugar imbalances: kidney disease; hypertension; dementia; obesity; polycystic ovarian syndrome; fatty liver; dental problems; thyroid disorders; digestive disorders and celiac disease; and more. Switching to eTRF can modify or prevent these challenging health issues…for optimal health, why not try eTRF and see how it goes? Ask your health care professional if you have any issues that would prevent this eating pattern…and of course, always eat clean, organic, predominantly plant based food patterns for optimal health.

Diabetes Facts:

https://publichealth.jhu.edu/2021/major-study-of-diabetes-trends-shows-americans-blood-sugar-control-is-getting-worse

https://www.cdc.gov/diabetes/library/spotlights/diabetes-facts-stats.html

Health Update: When You Eat is as Important as What

drsmith@rcn.health (Mark Smith) — Mon, 25 Sep 2023 12:00:01 GMT

Hello again to all:

Here is more important news that you can use especially if you are looking to feel great and live longer. It turns out that TRE (Time Restricted Eating) that starts with eating early in the day and finishing consuming all of your daily calories within a 10-hour window, is extremely beneficial in many ways. Please read this short paragraph:

Abstract: Type 2 diabetes (T2D) is a chronic condition that occurs in insulin-resistant people with reduced glucose uptake. It is contributed to and exacerbated by a poor diet that results in accumulation of adipose tissue, high blood sugar, and other metabolic issues. Because humans have undergone food scarcity throughout history, our species has adapted a fat reserve genotype. This adaptation is no longer beneficial, as eating at a higher frequency than that of our ancestors has had a significant effect on T2D development. Eating at high frequencies disrupts the circadian clock, the circadian rhythm, and the composition of the gut microbiome, as well as hormone secretion and sensitivity. The current literature suggests an improved diet requires meal consistency, avoiding late-night eating, low meal frequency, and fasting to increase metabolic health. In addition, fasting as a treatment for T2D must be used correctly for beneficial results. Early time-restricted eating (TRE) provides many benefits such as improving insulin resistance, cognitive function, and glycemic control. Alternate day fasting (ADF), 5:2 fasting, and long-term fasting all have benefits; however, they may be less advantageous than early TRE. Therefore, eating pattern adjustments can be used to reduce T2D if used correctly.

https://www.mdpi.com/2072-6643/15/7/1762?utm_campaign=Friday%20Favorites&utm_medium=email&_hsmi=263547649&_hsenc=p2ANqtz-8p5VkUq5sO8KiFeGi0yXoMfvxCuwKO_MnLPlO8sqk8rrhVbAeKiVypIOjCiJl5SV_8Gu6ow9aCrnhsjPHb4Xbcn-cRpQ&utm_content=263547649&utm_source=hs_email

Bottom Line:

To keep your total body burden of inflammation low and balanced, it is imperative and foundational to do two things:

1. Eat clean, mostly organic, predominantly plant based foods.

2. Consume all of your calories in a 10-hour window of time getting 80% of your calories by 2 pm, with dinner the lightest meal of the day (salads are the best!).

The benefits are enormous across many organ systems, from gut to brain, heart to liver, and more. Not only is this approach anti-inflammatory, it is also critical in assisting you to maintain an optimal weight, blood sugar, blood pressure, as well as preserving cognitive function. This approach is a fundamental component of optimal and healthy aging!

To learn more about how to apply this information, I highly recommend the following book:

“What to Eat When” by Michael Roizen, MD as well as the companion cookbook. I have followed this protocol for some years now and it is the only way I can keep my weight in the healthy range. It is easy, simple, and doable…so just do it!

Health Update: Gut Microbiome a Key Driver of Depression

drsmith@rcn.health (Mark Smith) — Mon, 18 Sep 2023 12:00:00 GMT

Hello again everyone:

It has been known for a long time that how healthy the gut is can be reflected in different organs, including the brain. Here is more evidence that depression is directly tied to our gut health. In other words, if you have depression, pay attention to optimizing your gut health as a component of your mental health care.

"As we wait to establish causal influences through clinical trials, clinicians should advise patients suffering from mood disorders to modify their diet by increasing the intake of fresh fruits, vegetables, and whole grains, as these provide the required fuel/fiber to the gut microbiota for their enrichment, and more short-chain fatty acids are produced for the optimal functioning of the body," study investigator Najaf Amin, PhD, DSc, senior researcher, Nuffield Department of Population Health, Oxford University, United Kingdom, told Medscape Medical News.

"At the same time, patients should be advised to minimize the intake of sugars and processed foods, which are known to have an inverse impact on the gut microbiome and are associated with higher inflammation," she said.

https://www.medscape.com/viewarticle/991178?ecd=mkm_ret_230610_mscpmrk_neuro_brain-diet_etid5509107&uac=428598BV&impID=5509107

Bottom Line:

There are a lot of great books available that go into this topic in greater depth and width and lead to some solutions for all of us. One such book is by Emeran Mayer, MD, a noted authority on this subject and author of: The Mind Gut Connection. In this book, he reveals the science behind why going predominantly plant-based is an integral and necessary part of both restoring your microbiome and gut health as well as restoring an optimally healthy gut-brain axis.

If you have depression of any type, adding a plant-based food plan should be considered as a foundational strategy to be implemented as a component of your mental health care. For more information on this, consider a search using these key word pairs:

Depression microbiome

Depression inflammation

Depression gut-brain axis

Furthermore, if you are having only a partial or inadequate response to an anti-depressant medication, adding L-methylfolate to that protocol can help significantly. (Also fix your gut). Check with your prescribing physician:

https://www.medscape.com/viewarticle/992700?ecd=mkm_ret_230610_mscpmrk_neuro_brain-diet_etid5509107&uac=428598BV&impID=5509107

Health Update: Bad News About Splenda

drsmith@rcn.health (Mark Smith) — Mon, 11 Sep 2023 14:14:21 GMT

Hey there friends:

I hope you are not using Splenda, but if you are or know anyone who is, you might want to let them know about this new research that revealed that Splenda has some issues and may not be safe at all. The scientists were noted as stating that their “new study reveals health concerns about the sugar substitute sucralose so alarming that researchers said people should stop eating it and the government should regulate it more.”

They found that sucralose (Splenda) did the following not so good things:

· Caused ‘leaky gut’ that is linked to increased risk of autoimmunity, migraines, neurodegenerative diseases (Parkinson’s, Alzheimer’s, MS etc.), depression, anxiety; diabetes; fatigue and more.

· Damaged normal detox pathways that can result in toxicity damage, increased oxidative stress, inflammation and more.

· Caused DNA breaks…never a good thing and means that it is genotoxic.

https://www.medscape.com/viewarticle/992667?ecd=WNL_trdalrt_pos1_230603&uac=428598BV&impID=5492888

https://www.tandfonline.com/doi/epdf/10.1080/10937404.2023.2213903?needAccess=true&role=button

Bottom Line:

Just avoid artificial sweeteners of all types. They are not nutritious and do seem to carry significant risks. Stick with honey and other natural sweeteners and use as little of those as possible.

Health Update: Plant Based Flavanols Restore Memory

drsmith@rcn.health (Mark Smith) — Mon, 04 Sep 2023 14:10:30 GMT

Hello again everyone:

There is a class of natural chemicals found in plant-based foods that can significantly improve brain function. In this study the researchers found that the poorer the diet, the better the memory improvement when flavanols and a better diet were added.

“Just like there are specific constituents of our diets that are vital for the developing brain, other dietary constituents might be important for the aging brain. This study, a culmination of 15 y of research from mice to humans, provides biomarker-based evidence that dietary consumption of flavanols, a food constituent found in certain fruits and vegetables, can be etiologically linked to age-related memory decline.

We are not only living longer, but we are living cognitively more demanding lives. Our findings suggest that flavanol consumption might be considered in future dietary recommendations, perhaps together with the flavanol biomarker, specifically geared toward preventing or improving brain health in later life.”

https://www.pnas.org/doi/10.1073/pnas.2216932120

Bottom Line:

To clarify this study, it is important to note the following:

· Those with the poorest diet has the worst memory and executive function.

· Giving those poor diet participants a flavanol boost helped their brain function.

· Giving those with a better diet some flavanols did not help.

· This suggests that a diet rich in natural flavanols is both protective and restorative.

To me, this clearly says we should be eating a predominantly plant-based food plan of whole and unprocessed foods, preferably organic whenever possible. If you can, you will see this is confirmed by reading the abstracts in the references listed in this paper. Just reading these brief abstracts is enough to open our eyes to the fact that flavanols have remarkable benefits to our health and they are meant to be a significant component of our daily foods. On top of that, multiple studies reveal that flavanols assist with killing viruses, lowering blood pressure, and reduced risk of several cancers. Here are some foods that are high in flavanols that we should be consuming daily:

Berries; red cabbage; kale; onions; parsley; tea; dark chocolate; citrus; soybeans; broccoli; dark grapes; apples; legumes; thyme; celery; hot peppers!

https://www.webmd.com/diet/foods-high-in-flavonoids

https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know#function

Health Update: Supplements Reduce Cardiovascular Risk!

drsmith@rcn.health (Mark Smith) — Mon, 28 Aug 2023 13:45:00 GMT

Hello everyone:

There is a lot of bogus news out there about what supplements help reduce our risk against the number one cause of death, cardiovascular disease (CVD). Here is some helpful guidance that dispels some of those myths:

“Supplementation with:

n-3 fatty acid (Omega 3’s),

n-6 fatty acid (Omega-6’s),

l-arginine,

l-citrulline,

folic acid,

vitamin D,

magnesium,

zinc,

alpha-lipoic acid,

coenzyme Q10,

melatonin,

catechin,

curcumin,

flavanol,

genistein,

and quercetin showed moderate- to high-quality evidence for reducing CVD risk factors.

Specifically, n-3 fatty acid supplementation decreased CVD mortality, myocardial infarction and coronary heart disease events. Folic acid supplementation decreased stroke risk, and coenzyme Q10 supplementation decreased all-cause mortality events.

Vitamin C, vitamin E, and selenium showed no effect on CVD or type 2 diabetes risk. Beta-carotene supplementation increased all-cause mortality, CVD mortality events, and stroke risk.

Conclusions: Supplementation of some but not all micronutrients may benefit cardiometabolic health. This study highlights the importance of micronutrient diversity and the balance of benefits and risks to promote and maintain cardiovascular health in diverse populations.”

https://www.medscape.com/viewarticle/989592?ecd=MKM_ACC_230528_MSCMRK_etid5467329&uac=428598BV&impID=5467329

Bottom Line:

This is good news that helps us choose both better food choices and supplements to lower our risks and optimize our overall health. For example, you can get catechins from green tea, genistein from soy, zinc from pumpkin seeds, etc. I think they missed the mark on vitamin E because they did not use the whole vitamin E complex that includes 4 tocopherols and 4 tocotrienols and this may be because the research is just starting but is very favorable in early reviews. At any rate, knowledge is power, so use this information to power your heart health for a safer and longer future!!

Health Update: WHO Advises NOT to Use Artificial Sweeteners

drsmith@rcn.health (Mark Smith) — Mon, 21 Aug 2023 13:30:00 GMT

Hello again:

The World Health Organization has stated that they are now advising against the use of non-sugar sweeteners…something that most natural health advocates have warned against for decades. Here is what they have to say:

15 May 2023

Departmental news

The World Health Organization (WHO) has released a new guideline on non-sugar sweeteners (NSS), which recommends against the use of NSS to control body weight or reduce the risk of noncommunicable diseases (NCDs).

The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children. Results of the review also suggest that there may be potential undesirable effects from long-term use of NSS, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.

"Replacing free sugars with NSS does not help with weight control in the long term. People need to consider other ways to reduce free sugars intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages,” says Francesco Branca, WHO Director for Nutrition and Food Safety. "NSS are not essential dietary factors and have no nutritional value. People should reduce the sweetness of the diet altogether, starting early in life, to improve their health."

The WHO guideline on NSS is part of a suite of existing and forthcoming guidelines on healthy diets that aim to establish lifelong healthy eating habits, improve dietary quality and decrease the risk of NCDs worldwide.

https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline

https://www.who.int/publications/i/item/9789240046429

Bottom Line:

These reviews did not focus on potential negative effects of these NSS’s, such as other known toxic effects including how they impair the microbiome and how that negatively effects our health and inflammatory burden (see the link below). So, our best bet is just to avoid these chemicals altogether and focus on consuming a super healthy food plan…i.e., a predominantly whole food plant-based diet!!

https://pubmed.ncbi.nlm.nih.gov/35987213/

Health Update: Multivitamins Slow Cognitive Decline

drsmith@rcn.health (Mark Smith) — Mon, 14 Aug 2023 13:30:00 GMT

Hey everyone:

More good news on how to protect your brain function and memory as we age: simply take a multivitamin!

“Compared with placebo, participants who took a daily multivitamin and multimineral supplement had significantly better immediate recall at 1 year (P=0.025) and across 4 years of follow-up on average (P=0.011), reported Adam Brickman, PhD, of Columbia University in New York City, and co-authors in the American Journal of Clinical Nutrition.

Multivitamins improved memory performance above placebo by the equivalent of 3.1 years of age-related memory change, the researchers estimated. The effect was more pronounced in people with underlying cardiovascular disease.”

“ Conclusions: Daily multivitamin supplementation, compared with placebo, improves memory in older adults. Multivitamin supplementation holds promise as a safe and accessible approach to maintaining cognitive health in older age.”

https://ajcn.nutrition.org/article/S0002-9165(23)48904-6/fulltext

https://www.medpagetoday.com/neurology/dementia/104679?xid=nl_mpt_SR_specialty_update_2023-05-26&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=SpecialtyUpdate_Neurology_052623_%7BCS:a0M4z00000VOaTBEA1%7D&utm_term=NL_Spec_Neurology_Update_Active_US%20Only

Bottom Line:

This is a good study that reveals how critical it is to consume vitamins and minerals above and beyond what our diet may supply. This is seemingly because how our environment has been documented to have become laden with toxic chemicals, nanoparticle plastic pollution, pesticide covered foods, nutrient depleted soils, unprecedented levels of stress, reduced air quality, electric smog, and other stresses that require increased nutrients for our bodies to process and repair. Taking a good supplement offers significant protection and is a safe and inexpensive guard against the negative effects of our modern environments. Make sure that your multi has what are called ‘activated B vitamins’ and truly absorbable and/or chelated minerals for optimal protection.

Health Update: Eating Mediterranean = Benefit of 4,000 Extra Steps Per Day

drsmith@rcn.health (Mark Smith) — Mon, 07 Aug 2023 13:30:00 GMT

Hello everyone:

Here is some super good news from researchers connecting how what we eat contributes to optimized health:

Researchers say adopting a Mediterranean-style diet produces the same benefits as walking 4,000 extra steps per day.
Experts say you can adjust to this type of eating plan by eating more fruits and vegetables, consuming less red meat, and preparing your own meals from scratch.
They also note it’s still important to exercise regularly even if you are on a healthy diet plan.
“This study provides some of the strongest and most rigorous data thus far to support the connection that better diets may lead to higher fitness,” said Dr. Michael Mi , a study author and cardiologist at the Beth Israel Deaconess Medical Center in Boston, in a statement. “The improvement in fitness we observed in participants with better diets was similar to the effect of taking 4,000 more steps each day.” The researchers pointed out cardiorespiratory fitness reflects the body’s ability to provide and use oxygen for exercise.

https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwad113/7146619?login=false

https://www.medicalnewstoday.com/articles/improving-your-diet-has-the-same-benefits-as-4000-extra-steps-per-day?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-05-13&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

Bottom Line:

Shifting your dietary lifestyle patterns to a Mediterranean style of food consumption and preparation will establish a great tasting foundation for reducing your risks for chronic diseases and improving a healthy longevity. Start now for best benefits and do not wait for a chronic illness to set in…think pro-actively to protect yourself and your future, and to look and feel your best. Reducing your risks also may save you a ton of money in the long run…investing in your health and wellness pays you back better than any other strategy.

Health Update: Even a High Normal Blood Sugar Shrinks Your Brain

drsmith@rcn.health (Mark Smith) — Mon, 31 Jul 2023 12:00:00 GMT

Hello again friends:

Blood sugar problems continue to plague our country and the world. It is very important to know that high blood sugar levels, even in the upper levels of normal, will cause brain inflammation, destruction, shrinkage, and loss of function.

“People whose blood sugar is on the high end of the normal range may be at greater risk of brain shrinkage that occurs with aging and diseases such as dementia, according to new research published in the September 4, 2012, print issue of Neurology®, the medical journal of the American Academy of Neurology . “Numerous studies have shown a link between type 2 diabetes and brain shrinkage and dementia, but we haven’t known much about whether people with blood sugar on the high end of normal experience these same effects,” said study author Nicolas Cherbuin, PhD, with Australian National University in Canberra.”

“These findings suggest that even for people who do not have diabetes, blood sugar levels could have an impact on brain health,” Cherbuin said. “More research is needed, but these findings may lead us to re-evaluate the concept of normal blood sugar levels and the definition of diabetes.”

https://www.aan.com/PressRoom/home/PressRelease/1100

Bottom Line:

I have gone over this same info before; however, it continues to remain super relevant. Long standing high normal blood sugar causes declines in brain function in stages. Stage one is brain fog, and that moves on to subjective cognitive impairment (you know something is wrong but no one else sees it yet), then to objective cognitive impairment (others now notice your symptoms), and then to dementia. Indeed, there is a type of Alzheimer’s called Type 3 diabetes of the brain!! If you have any sign of brain fog or just want to avoid it, stop the sugar!

To avoid this, just stop eating bad carbs and processed foods, avoid any added sugars and soft drinks or juices, and especially ANYTHING added fructose. Please stop eating sugary stuff and do that yesterday! This is especially true for anyone with concussion or any symptoms of brain inflammation including depression and anxiety!!!

Health Update: Food Swaps for Better Blood Sugar and Health

drsmith@rcn.health (Mark Smith) — Mon, 24 Jul 2023 12:00:03 GMT

Hello again everyone:

For many of us, this seems like a no-brainer, but most of the U.S. will consume more than 50% of their calories from ultra-processed foods including sugary beverages. Thus, just by swapping out soda with other beverages can reduce type 2 diabetes risk of death by more than 20%.

Researchers say replacing soda with water, coffee, or tea can reduce a person’s risk of death from type 2 diabetes by more than 20%
They add that drinking artificially sweetened sodas instead of regular soda can also reduce the risk, but only minimally.
Experts say coffee and tea don’t raise blood glucose or sugar levels in the body in addition to other health benefits.

Adults with type 2 diabetes could live longer and reduce their risk of cardiovascular disease by switching from sugary drinks to water, coffee, or tea.

https://www.medicalnewstoday.com/articles/swapping-soda-for-water-coffee-can-drop-your-risk-of-death-by-20?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2023-04-21&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

Bottom Line:

Please avoid sugary beverages and make the switch to delicious herbal teas and your favorite coffee. Please do not turn your coffee into dessert by adding sugar, whipped cream, flavors, syrups, etc…just black coffee is the best and perhaps with a little almond milk. Also, further down in the article are some important links (included below) to why artificial sweeteners are also to be avoided.

· Diet drinks, nearly all of which are artificially sweetened, have also been associated with heart conditions, metabolic issues, and liver problems, prior research shows .

· In addition, some artificial sweeteners have been linked to an increased risk of cancer .

Health Update: Live Longer with These 8 Tips

drsmith@rcn.health (Mark Smith) — Mon, 17 Jul 2023 12:00:03 GMT

Hey there everyone:

Here is a brief article that may seem obvious to most, however, most of us do not often think about aging or healthspan vs. our lifespan. This is a critical consideration as the health of our nation is such that the average healthspan is 10 to 16 years less than the average lifespan. This means a decade or more of progressive disability, illness, and suffering that can largely be avoided or minimized by these 8 simple behaviors:

· Not smoking.

· Regular physical activity.

· Healthy weight.

· Healthy diet.

· Healthy sleep (defined as an average of 7-9 hours nightly).

· Blood pressure in a healthy range.

· Blood glucose in a healthy range, and

· Non-HDL cholesterol in a healthy range.

https://www.medscape.com/viewarticle/989752?ecd=mkm_ret_230422_mscpmrk_pcp_womens-health&uac=428598BV&impID=5358267

Bottom Line:

These 8 items are associated with a longer lifespan free of chronic disease. As you all know, inflammation causes, perpetuates, and/or aggravates all chronic health conditions, from fatigue to cancer. You also know that there are multiple drivers of inflammation and this list hits the top 3: food, movement, and rest. Simply by consuming a healthy whole foods predominantly plant based diet, some daily exercise, and destressing with adequate sleep, you can substantially lower your risk for all disease.

To further clarify this information and perspective, just know that aging is now called ‘inflammaging’ so it makes total sense that lowering your inflammatory burden by adopting those 8 behaviors should substantially improve your overall health and put your aging onto an optimal trajectory. Just upgrading your food plan will eliminate 5 of those issues listed above…so my recommendation is to always start with food…food is foundational and is the primary driver of inflammation in our society and increasingly around the planet. Eating right not only helps you, but your loved ones, your mission and purpose, and the planet.

Thanks for doing your part.

Health Update: Green Mediterranean Diet Improves Heart/Aortic Health

drsmith@rcn.health (Mark Smith) — Mon, 10 Jul 2023 12:00:14 GMT

Hello again everyone:

At the end of the last newsletter, I mentioned using the Mediterranean diet as a starting place to lower your sugar intake and improve your health. It turns out that stiffness of our aorta (main blood vessel that leaves the heart) is a sensitive marker and early predictor of cardiovascular illness and risk of death. So, researchers wanted to see what effect the Mediterranean diet had on aortic stiffness, risk reduction and disease prevention. Here is what they found:

“Aortic stiffness regressed in overweight or dyslipidemic individuals who started a healthy diet, with the biggest benefit from a low-calorie "green" Mediterranean diet, post hoc analysis of a randomized trial showed.

The diet enriched with plant polyphenols and lower in red or processed meat and simple carbohydrates was better than a typical hypocaloric Mediterranean diet or following conventional healthy diet guidelines with regard to proximal aortic stenosis (PAS), reported Iris Shai, RD, PhD, of Ben-Gurion University of the Negev in Beer-Sheva, Israel, and colleagues.”

https://www.jacc.org/doi/abs/10.1016/j.jacc.2023.02.032

Bottom Line:

While this study had some limitations and was primarily considered to be a hypothesis generating study that should lead to more studies, it still provided some valuable insights.

For example, here is data about the different dietary components of the study:

“The two Mediterranean diets were to total the same 1,500-1,800 kcal/day for men and 1,200-1,400 kcal/day for women and to include 28 g of walnuts daily. The "green" version of the Mediterranean diet added consumption of 3-4 cups of green tea and a shake made of Wolffia globosa (Mankai, a high-protein aquatic plant also known as duckweed) each day, along with avoidance of processed red meat. All three groups got free gym memberships and instructions for moderate-intensity, largely aerobic physical activity.”

Safe conclusions to draw from this study are that increasing your plant-based whole foods that are minimally processed, add some daily green tea, avoid processed red meat, and consider a plant-based protein shake along with moderate intensity exercise can significantly improve your health. Sounds reasonable to me. It is easy, do-able, and now we know how this approach can reduce your risk and improve disease prevention. Once again we are shown that Food is Medicine…always has been, always will be.

Health Update: Sugar is just Bad!

drsmith@rcn.health (Mark Smith) — Mon, 03 Jul 2023 12:00:00 GMT

Hey there everyone:

Yup, sugar is still not something anyone should consume. Check this out:

“A recent umbrella review found that sugar consumption is associated with several poor health outcomes, including cardiovascular problems and several types of cancer. The search identified 73 meta-analyses and 83 health outcomes from 8601 unique articles, including 74 unique outcomes in meta-analyses of observational studies and nine unique outcomes in meta-analyses of randomized controlled trials. Significant harmful associations between dietary sugar consumption and 18 endocrine/metabolic outcomes, 10 cardiovascular outcomes, seven cancer outcomes, and 10 other outcomes (neuropsychiatric, dental, hepatic, osteal, and allergic) were detected. Moderate quality evidence suggested that the highest versus lowest dietary sugar consumption was associated with increased body weight (sugar sweetened beverages) (class IV evidence) and ectopic fatty accumulation (added sugars) (class IV evidence).

Based on these findings, review authors suggest that people should work to keep the amount of added sugars to six teaspoons a day or less and only consume one or fewer sugar-sweetened beverages a week.”

https://www.bmj.com/content/381/bmj-2022-071609

Bottom Line:

This means that the consensus is that sugar is not beneficial to your health, so stop eating it. That’s it: stop eating it…unless you want to suffer and become ill and feel awful…the choice is yours. The easiest way to accomplish this is to simply NOT purchase processed or prepared foods. Save your own life and eat whole unprocessed nutrient dense lower calories plant-based foods…start with the Mediterranean food plan and refine your diet from there.

Health Update: Eating Patterns May Prevent Type 2 Diabetes

drsmith@rcn.health (Mark Smith) — Mon, 26 Jun 2023 12:00:00 GMT

Hello everyone:

There is a growing body of research related to meal timing and health. This information is connected to understanding our bodily circadian rhythms that we are born with and run our biology. The main thing to realize is that it is well known that calorie restriction has many health and longevity benefits, but almost no one can stick with such an approach. Thus, these efforts are emerging to find another way of getting the same benefits in a sustainable way and to figure out how and why intermittent fasting and meal timing may work. Here is the good news:

“Intermittent fasting appears an equivalent alternative to calorie restriction (CR) to improve health in humans. However, few trials have considered applying meal timing during the ‘fasting’ day, which may be a limitation. We developed a novel intermittent fasting plus early time-restricted eating.

In conclusion, incorporating advice for meal timing with prolonged fasting led to greater improvements in postprandial glucose metabolism in adults at increased risk of developing type 2 diabetes.”

https://www.nature.com/articles/s41591-023-02287-7

Bottom Line:

If you are at risk for type 2 diabetes, are overweight, have cardiometabolic issues yourself or exist in your family, or simply want to lower your inflammatory burden and improve your aging pattern and trajectory, then following a circadian pattern of eating that matches your biology can help you reach your goal.

To start this lifestyle upgrade, simply consume 80% of your calories by 2 pm and make your dinner as early as possible and light (only 20% of your calories for the day). If you need to lose weight and you use this plan but do not lose weight, then look at your caloric load of the foods you are choosing and lower it appropriately by choosing more nutrient dense but calorie poor foods.

You do not have to do this 100% of the time, which means that when you have social eating situations, then just do your best to eat lightly and return to your normal intermittent fasting and early eating routine to get back to your normal biological rhythms.

Here is a great book that I highly recommend:

“What to Eat When” by Michael Roizen, MD, and the companion cookbook. I use this eating pattern to keep my weight optimal as type 2 diabetes is rampant in my family genetics/tendencies…so no thank you to that!!

Health Update: Data Confirms Diet and Cancer Links

drsmith@rcn.health (Mark Smith) — Mon, 19 Jun 2023 12:01:05 GMT

Hello again everyone:

Here is some new data that adds to a growing body of science-based evidence on what foods can raise or lower our cancer risk.

“A pair of new studies offers more evidence for the value of vegetables and the risk of red meat on the cancer prevention front. Researchers report that high consumption of vegetables – especially lettuce, legumes, and cruciferous varieties – appears to lower the risk of liver cancer/liver disease. A separate team suggests that high consumption of red meat, organ meats, and processed meats boosts the risk of gastric cancer.

The findings of the latter study “reinforce the idea that avoidance of red meat and processed meat is probably good beyond [the prevention of] colorectal cancer,” said corresponding author and epidemiologist Paolo Boffetta, MD, MPH, of Stony Brook University Cancer Center, New York, in an interview.”

https://www.medscape.com/viewarticle/972354...

Bottom Line:

There is an ever-growing body of evidence supporting the idea that a predominantly plant-based food plan that may incorporate animal-based foods 3 x per week, can result in both improved health for the individual as well as the planet. I would strongly recommend that a great book to start your understanding of how to apply this information is a book by Michael Roizen, MD that is called “What to Eat When” as well as the companion cookbook.

This might be a short blog, however, applying this information to your life is probably the most crucial and fundamental step you can take! This simple step may not only significantly improve your health and protect your future well-being, but it can also move your healthspan out closer to your total lifespan and even possibly extend your lifespan as well.

Health Update: Diet and Dementia Link Confirmed

drsmith@rcn.health (Mark Smith) — Mon, 12 Jun 2023 11:59:04 GMT

Hello everyone:

More and more science is coming in showing that cognitive decline and dementia have multiple drivers, and that diet is a significant one. Protect your future health with this great data reviewed by MedScape:

“The Mediterranean diet, which is rich in fruits, vegetables, nuts, whole grains, and seafood, may help protect the aging brain.

Observational data from more than 60,000 adults showed that greater adherence to a Mediterranean diet was associated with up to a 23% lower risk of developing dementia over an average of 9 years.”

"Importantly, we found that even for those with higher genetic risk, having a more Mediterranean-like diet reduced the likelihood of developing dementia," study investigator Oliver Shannon, PhD, with Newcastle University, Newcastle Upon Tyne, UK, told Medscape Medical News.

"For individuals looking to make healthy lifestyle choices to reduce their risk of dementia, adopting a Mediterranean-like diet could be one strategy to help reduce dementia risk, even for those with higher genetic risk," Shannon added.

"While there are no sure-fire ways to prevent dementia yet, a diet rich in fruit and vegetables, along with plenty of exercise and not smoking, all contribute to good heart health, which in turn helps to protect our brain from diseases that lead to dementia," Susan Mitchell, PhD, with Alzheimer's Research UK also added.

https://www.medscape.com/viewarticle/989633...

https://bmcmedicine.biomedcentral.com/.../s12916-023-02772-3

Bottom Line:

As the data starts to mount up, there is no doubt that diet has a profound effect on health. Optimal food plans, as part of a health building lifestyle, are essential to healthy aging and disease prevention and/or management. The sooner you start and stick with it, the more you secure a safer and healthier future. Once again, I refer you to Valter Longo, PhD and his book and his online presence for more information on exactly what the proper Mediterranean food plan looks like. What is the best diet?

Eat real food. Mostly plants. Not too much. Avoid all processed food like things.

Health Update: Toxins, Toxins Everywhere!!!

drsmith@rcn.health (Mark Smith) — Mon, 05 Jun 2023 11:55:49 GMT

Hello everyone:

This is an enormously important newsletter which I urge you to read and click the links so that you become aware of how pervasive and terrible this issue of a toxic loaded environment has become. This link is from a mainstream medical newsletter and not from a natural or alternative source. This is critically important because it reveals just how serious this problem has become. The opening paragraphs reveal just how stunning these problems are and how the typical American lifestyle has totally devasted our health. I have included many links so that you can get thoroughly educated about this and thus be able to do something about it.

“If the pandemic served as a window into our health, what it revealed was a US population that is not only sick but also seemingly only getting sicker. Life expectancy is falling precipitously. Three fourths of Americans are overweight or obese, half have diabetes or prediabetes, and a majority are metabolically unhealthy. Furthermore, the rates of allergic, inflammatory, and autoimmune diseases are rising at rates of 3%-9% per year in the West, far faster than the speed of genetic change in this population.

Of course, diet and lifestyle are major factors behind such trends, but a grossly underappreciated driver in what ails us is the role of environmental toxins and endocrine-disrupting chemicals. In years past, these factors have largely evaded the traditional Western medical establishment; however, mounting evidence now supports their significance in fertility, metabolic health, and cancer.

Although several industrial chemicals and toxins have been identified as carcinogens and have subsequently been regulated, many more remain persistent in the environment and continue to be freely used. It is therefore incumbent upon both the general public and clinicians to be knowledgeable about these exposures. Here, we review some of the most common exposures and the substantial health risks associated with them, along with some general guidance around best practices for how to minimize exposure.”

https://www.medscape.com/viewarticle/988444...

Bottom Line:

I would strongly urge you to go to the Environmental Working Group’s website and spend some time reading their material and downloading their free guides to lowering toxic chemicals in your environment. ( www.ewg.org ). It is not difficult to clean up your home and lifestyle exposures, yet it is under-valued and incredibly important. What steps can you take to start?

• Avoid processed foods and all plastic wrapped items.

• Bring your own bags to the market that are re-usable cloth or other sustainable fibers.

• Avoid water in plastic containers and use glass containers and water from home.

• Check your cosmetics and personal care products at www.ewg.org

• Store foods in glass and silicone containers and not plastic freezer or other bags.

• Avoid disposable containers.

• If you have to purchase something in plastic, make sure it can be recycled.

• Bring your own glass or stainless-steel mug when purchasing beverages out.

• Request that stores that you frequent find alternatives to plastic wrap or lined containers.

• Avoid drive-through food and packaging that is coated with chemicals.

• Avoid microwave popcorn as the bag is coated in plastics.

Please check out as many of these links as you feel you need to in order to obtain the knowledge that you must act on cleaning up the environment as well as how to do it.

Thank you. I promise you…you won’t believe what the science knows about how serious this is, yet few know about and fewer still do anything about it…but now that you know, you can do something meaningful just by taking small steps to clean out these toxins from your life.

https://www.medscape.com/viewarticle/979601...

https://www.medscape.com/viewarticle/979263

https://www.medscape.com/viewarticle/975568

https://www.medscape.com/viewarticle/971982

https://www.medscape.com/viewarticle/973378

https://www.medscape.com/viewarticle/960720

https://www.medscape.com/viewarticle/958150

https://www.medscape.com/viewarticle/951015

https://www.medscape.com/viewarticle/912287

https://www.medscape.com/viewarticle/904083

https://www.medscape.com/viewarticle/876681

https://www.medscape.com/viewarticle/903653

https://www.medscape.com/viewarticle/889393

https://www.medscape.com/viewarticle/871204

https://www.medscape.com/viewarticle/860884

https://www.medscape.com/viewarticle/851876

https://www.medscape.com/viewarticle/851549

https://www.medscape.com/viewarticle/841025

https://www.medscape.com/viewarticle/838387

https://www.medscape.com/viewarticle/790254

https://www.medscape.com/viewarticle/973378...

https://www.medscape.com/viewarticle/979597...

https://www.medscape.com/viewarticle/979263

Health Update: Two Reasons to Keep Your Vitamin D Status Optimal

drsmith@rcn.health (Mark Smith) — Tue, 30 May 2023 12:21:52 GMT

Hello to all:

Not only is Vitamin D important to protect us from infections and COVID, but it also mightily protects our mental and cognitive function. Even though the pandemic is winding down, we still need to have optimal Vit. D levels all the time. Here are some key takeaways from several studies:

COVID:

“This umbrella review of the available evidence suggests that insufficient vitamin D3 may increase COVID-19 infection risk, severity, and mortality, in addition to showing a highly suggestive association between vitamin D3 supplementation and reduced severity and mortality among infected patients.”

https://www.mdpi.com/2076-3921/12/2/247

“Still, given our findings, the absence of severe side effects, and the widespread availability of vitamin D ₃ at low cost, vitamin D ₃ presents a unique opportunity to reduce the spread and severity of the COVID-19 pandemic.

In response to these findings, physicians might consider regularly prescribing vitamin D ₃ to patients with deficient levels to protect them against COVID-19 infection and related mortality.”

https://www.nature.com/articles/s41598-022-24053-4

COGNITIVE DECLINE & DEMENTIA

“Vitamin D exposure was associated with 40% lower dementia incidence rate than no exposure. The five-year survival rate for the vitamin D exposure group was also 15% higher than no exposure.”

https://www.mindbodygreen.com/articles/vitamin-d-dementia-in-women?inf_contact_key=ba8559d657a2691492b431bf61e49027b7af0999dac2af6212784c39e05d2aef

Bottom Line: Make sure to get your blood tested and keep your Vitamin D level in the optimal range of 60 to 80…keep yourself and your loved ones healthy and safe!!

Health Update: Ultra-processed Foods Kill 678,000 U.S. Citizens Each Year!

drsmith@rcn.health (Mark Smith) — Mon, 22 May 2023 13:58:42 GMT

Hello everyone:

You simply need to read this article and if you need to make changes then do so now. Here are some truly awful facts:

“About 678,000 Americans die each year from chronic food illness. That toll is higher than all our combat deaths in every war in American history—combined. That’s right: there are more deaths each year from our food than all the combat deaths from the Revolutionary War through the wars in Afghanistan and Iraq.”

“In addition to deaths, poor diet causes tremendous suffering. For instance, two-thirds of severe COVID cases resulting in hospitalization have been attributed to four diet-caused diseases: obesity, diabetes, hypertension, and heart failure. In other words, these hospitalizations could have been prevented if the patient didn’t have these diseases. All told, the economic cost of nutrition-related chronic diseases has been estimated at $16 trillion over the period from 2011 to 2020.”

https://harvardpublichealth.org/nutrition/processed-foods-make-us-sick-its-time-for-government-action/?utm_campaign=Friday%20Favorites&utm_medium=email&_hsmi=249539825&_hsenc=p2ANqtz-_ulKDh88wLP9RqgUVy-GjO5yY_qtno77svD4nCpUFIi3QDhddkpwD9MSPQh6Mn2cj6vBA1i6Ugijdd-zIOwQF1gvN4Ew&utm_content=249539825&utm_source=hs_email

Bottom Line:

Here is a world class nutrition researcher calling out our leadership for not stepping up and protecting us…finally! I have griped for years that we have little to no public health directives that actually improves and safeguards our overall health when it comes to the leading cause of chronic illness: toxic ultra-processed foods!!

At least you are now aware and warned of these consequences…and remember… friends don’t let friends eat ultra-processed foods!!!

You deserve a break today…so make sure you stay away…from those ‘food like objects”!! I do not expect our government to step in and do much of anything about this so, do not wait around for help. Take matters into your own hands and make the shift to a predominantly plant based food plan…do it now and save your own life, please!!!

Health Update: Diets Found to Lower Alzheimer’s Risk

drsmith@rcn.health (Mark Smith) — Mon, 15 May 2023 12:22:24 GMT

Hello everyone:

Here is some good news showing that those that followed a Mediterranean or MIND diet pattern had healthier brains. Specifically, they stated that these food patterns can result in a significant delay in the onset of cognitive decline:

“Conclusion: The MIND and Mediterranean diets are associated with less postmortem AD pathology, primarily beta-amyloid load. Among dietary components, green leafy vegetables inversely correlate with AD pathology.”

https://n.neurology.org/content/early/2023/03/08/WNL.0000000000207176

Bottom Line:

It is now well known that there are multiple drivers of cognitive decline and dementia. It turns out that food choices are one of the most important risk factors. Commenting on this study from Medscape:

“Although similar, the Mediterranean diet recommends vegetables, fruit, and three or more servings of fish per week, whereas the MIND diet prioritizes green leafy vegetables, such as spinach, kale, and collard greens, along with other vegetables. The MIND diet also prioritizes berries over other fruit and recommends one or more servings of fish per week. Both diets recommend small amounts of wine (which I think is a horrible idea if you have ANY type of fog, blood sugar issues, or a family member has dementia! Dr. S.)”

https://www.medscape.com/viewarticle/989400?ecd=WNL_mdpls_230310_mscpedit_neur&uac=428598BV&spon=26&impID=5233144#vp_1

So, you can eat to beat dementia as part of an overall health strategy to live an optimal healthspan that is within a year of your lifespan. For more on the MIND diet, take a look at this link:

https://www.healthline.com/nutrition/mind-diet

Health Update: This News Should Scare You

drsmith@rcn.health (Mark Smith) — Mon, 08 May 2023 16:50:17 GMT

Hello again friends:

Here is some grim news that is relevant to way too many of us. The first link shows the scope of the problem, and the second link gives you an idea about why it is so critical that we fix our food choices.

Global study predicts that more than half the global population will be living with overweight and obesity within 12 years if prevention, treatment, and support do not improve.

The World Obesity Atlas 2023, published by World Obesity Federation, predicts that the global economic impact of overweight and obesity will reach $4.32 trillion annually by 2035 if prevention and treatment measures do not improve. At almost 3% of global GDP, this is comparable with the impact of COVID-19 in 2020.
The majority of the global population (51%, or over 4 billion people) will be living with either overweight or obesity by 2035 if current trends prevail. 1 in 4 people (nearly 2 billion) will have obesity.
Childhood obesity could more than double by 2035 (from 2020 levels). Rates are predicted to double among boys to 208 million (100% increase) and more than double among girls to 175 million (125% increase) and are rising more rapidly among children than adults.
Lower income countries are facing rapid increases in obesity prevalence. Of the 10 countries with the greatest expected increases in obesity globally (for both adults and children), 9 of those are from low or lower-middle income countries. All are from either Asia or Africa.
World Obesity Federation calls for comprehensive national action plans to help countries act on new World Health Organization (WHO) Recommendations for the Prevention and Management of Obesity. The Atlas report will be presented at a high-level policy event on 6 March to UN policymakers, member states and civil society.
Acknowledgement of the economic impact is in no way a reflection of blame on people living with obesity, which is a chronic, relapsing disease.

https://www.worldobesity.org/news/economic-impact-of-overweight-and-obesity-to-surpass-4-trillion-by-2035

The mortality consequences of overweight and obesity have likely been underestimated, especially at older ages.

https://www.tandfonline.com/doi/full/10.1080/00324728.2023.2168035

Bottom Line:

Consider that today it is recognized that food choices (ultra-processed so called ‘food like objects’) and exposure to ‘obesogens’ are leading causes of illness that stems from being overweight or obese. Consider also that those that are overweight or obese have a life expectancy of anywhere from 4 to 20 years less, and that their medical costs and potential suffering goes along with increased health risks of all types. Please everyone, avoid these risks by eating clean, avoid plastics, keep moving, and reducing stress as part of an overall lifestyle upgrade. At this point, you should know what it means to eat clean, and taking these small steps can not only improve your lifespan, but by maintaining your health you are taking significant steps to safeguard those around you and the planet. You may not want to hear this, yet the way the current dominant healthcare system works, it is largely up to each of us to take control of our health if you desire to live longer and better…there is no other way. Learn as much as you can and reap the benefits of taking charge. Do you want someone else to be in charge of your health…or would you rather make sure it is a partnership that you are in control of? We all need to do our part to stay healthy as you owe this to yourself…this investment of time and learning self-maintenance skills will pay wonderful dividends like no other investment can. You will be so glad that you made the right moves to stay healthy.

Health Update: Forever Chemicals Damage Children

drsmith@rcn.health (Mark Smith) — Mon, 01 May 2023 16:47:37 GMT

Hello again everyone:

This news is frightening, but at least we can do something about it. The news is that there is a class of chemicals called Forever Chemicals because they do not degrade much at all and seem to last forever. They have been found to significantly harm us and they have also been found everywhere and in everyone (99% of us!). You need to keep them out of your immediate environment. This quote from Medscape sums it up:

“Exposure to “forever chemicals” widely used in consumer products disrupts important biological processes in children and young adults, a new study says.

One key finding was that per- and polyfluoroalkyl substances, or PFAS, hurt thyroid hormone function, which affects growth and metabolism, said the study published in Environmental Health Perspectives. That could leave children vulnerable to numerous diseases later in life, including diabetes, cardiovascular disease, and cancer, the study said. ..

PFAS are known as “forever chemicals” because they don’t break down easily over time and persist in water, soil, and the body. They’re used in numerous consumer products, such as nonstick cookware, stain-resistant carpeting, cosmetics, and water-repellent clothing.

PFAS have previously been linked to a host of health issues, including decreased birth weights and immune system problems.”

https://www.medscape.com/viewarticle/988745?src=wnl_edit_tpal&uac=428598BV&impID=5196764&faf=1

Perfluoroalkyl substances (PFAS) are widely used in various manufacturing processes. Accumulation of these chemicals has adverse effects on human health, including inflammation in multiple organs…

https://www.nature.com/articles/s41467-021-23201-0

Bottom Line:

It is important that you become aware of this issue and take steps to reduce your exposure. Please go to www.EWG.org and search their site for information on PFAS, plus they have a free download all about PFAS’s and where to find and thus avoid them. It is a sad but true statement that in today’s toxic world we need to have part of our lifestyle focused on defensive living. Once you are on the EWG site, click on the tab that says ‘Consumer Guides’ and scroll down till you find one that is all about PFAS. There are a lot of other guides that will probably interest you too, and you may want to bookmark their site. Additionally, do a search on the site for the key word: PFAS. Along with a lot of fascinating information, you will find that this site has a veritable wealth of high value information. Please check them out and consider a donation to support their valuable work. Their motto is right on: Know Your Environment, Protect Your Health!

Health Update: Toxic Shock… You Really Need to Read This!

drsmith@rcn.health (Mark Smith) — Mon, 24 Apr 2023 16:42:14 GMT

Hello everyone:

Please take a few minutes to read this link about toxic exposures. Most of the country does not pay attention to this and it, unfortunately, seriously undermines our health and environment. One of the primary promoters of inflammation that drives chronic disease is toxic chemicals that we all are exposed to daily. If you have a chronic health condition, then you are inflamed, and you will benefit from learning about toxic chemicals and how to reduce your exposure.

“If the pandemic served as a window into our health, what it revealed was a US population that is not only sick but also seemingly only getting sicker. Life expectancy is falling precipitously. Three fourths of Americans are overweight or obese, half have diabetes or prediabetes , and a majority are metabolically unhealthy . Furthermore, the rates of allergic, inflammatory, and autoimmune diseases are rising at rates of 3%-9% per year in the West , far faster than the speed of genetic change in this population.

https://www.medscape.com/viewarticle/988444?ecd=WNL_trdalrt_pos1_230224&uac=428598BV&impID=5195164#vp_1

Bottom Line:

The easiest first step is to simply purchase as much of your food as possible from certified organic sources. This is proven to lower your exposure and body burden. I would strongly urge you to go to the Environmental Working Group’s (EWG) website and learn as much as you can about this toxic plague. At their website, they offer not only information but how to lower your exposure. For example: safe seafood with low mercury; the dirty dozen foods you should never eat unless they come from organic sources; safer personal care products; safer and effective household cleaners; safe cookware; safer plastic alternatives; and much more. Not only will you help yourself, but you will also be helping the planet significantly. Thank you living your best life…all of your efforts are truly appreciated.

https://www.ewg.org

Health Update: Stress and Brain Inflammation = Fog

drsmith@rcn.health (Mark Smith) — Mon, 17 Apr 2023 16:39:07 GMT

Hello again everyone:

Thank you for reading our posts we really appreciate you! Here is some super interesting data on how stress leads to brain inflammation which leads to fog and other brain symptoms like anxiety. This relates to the Covid era where lockdowns and stress have been highly elevated and why even non-infected individuals are experiencing mental health challenges. Here is why the authors did this study:

“While COVID-19 research has seen an explosion in the literature, the impact of pandemic-related societal and lifestyle disruptions on brain health among the uninfected remains underexplored. However, a global increase in the prevalence of fatigue, brain fog, depression and other “sickness behavior”-like symptoms implicate a possible dysregulation in neuroimmune mechanisms even among those never infected by the virus.”

“This study provides novel evidence of elevated neuroinflammatory markers in healthy, non-infected individuals during the COVID-19 pandemic. Subjects evaluated after the onset of the pandemic onset and the implementation of necessary lockdown/stay-at-home measures showed elevations in the brain levels of [ ¹¹ C]PBR28 (measured PET) and mIns (measured using ¹ H-MRS), thus providing multimodal evidence for neuroinflammation in cortical and subcortical regions including sensory, motor and higher order association areas, and white matter. [ ¹¹ C]PBR28 signal elevations were positively associated with physical fatigue (IPS/precuneus), mental fatigue and mood alterations (hippocampus) and with pro-inflammatory blood markers (IL-16 and MCP-1). Collectively, these findings provide support to neuroimmune responses as mechanisms underlying stress, depression and other symptoms of psychological distress.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8847082/

Bottom Line:

This paper supports previous literature showing how inflammation can alter brain function and disturb our mental health, plus it also shows how stress fires up this process. This means that if you have been suffering with the issues mentioned above, it would benefit you to lower your inflammatory burden and thus improve your neurologic function. How do you do that?

Get outside and move, get some sunlight every day, socialize more, avoid sugar and alcohol and processed foods, go organic, stay hydrated with water, make sure you get at least 7 hours of sleep, take your multivitamins, consume an anti-inflammatory food plan… you can get back to being yourself and even better by creating a comprehensive anti-inflammatory lifestyle. Start with these ideas and if you get stuck, give me a call.

Health Update: Diet, Health & Premature Death

drsmith@rcn.health (Mark Smith) — Mon, 10 Apr 2023 16:33:38 GMT

Hey there everyone:

Here is a compelling study that reveals healthy eating patterns improve health and lower your risk of chronic disease. While that is not too surprising, what is surprising is that the majority of us are NOT healthy. Recent data reveals that only around 1 in 15 adults are cardio-metabolically fit, and that the average healthspan is 16 years less than our lifespan. This means that only about 5 people out of every 100 Americans are living an optimally healthy life…yet the data clearly shows why: what we are eating is killing us. We are suffering way more than is needed just because we are not eating well…it may be tasty, but it is killing us fast. Here are some take-aways from this study:

Unhealthy eating habits are among the leading causes of early death around the world.
Harvard researchers have recently found that a variety of healthy diets may help lower the risk of premature mortality.
In their extensive study, participants who consistently maintained healthy eating patterns were less likely to die from noncommunicable diseases, compared with people who did not.

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2800411

Bottom Line:

The food plans that worked the best had several things in common:

All these diets share high consumption of vegetables, fruits, whole grains, nuts, and legumes. Some include animal-based foods while others eliminate them.

You might ask: How powerful can food be??? Here is what the authors state:

“We know that about half to two-thirds of cancers can be avoided through diet and lifestyle changes including staying at a healthy weight, increasing fruits and vegetables, limiting alcohol, and increasing dietary fiber.”

Food can kill you or save your life…it is your choice. If you want to suffer, age prematurely, develop diseases and have a miserable end, then keep following the Standard American Diet (SAD!). My challenge to you is to take this information and upgrade your food plan, live longer, feel better, be of good service and honor and love your life and the immense gift we all share of the opportunity to be here, know one another, and share our hearts and grow more loving. If you do not know how to do this, please ask us to assist.

Health Update: When It Comes To Your Health…Move It or Lose It!

drsmith@rcn.health (Mark Smith) — Mon, 03 Apr 2023 16:28:43 GMT

Hello everyone:

This information is basic and simple, plus it is easy to fix, plus my bet is that you already know this. Read what the authors have to say and if you do something about it, you can add years of health to your life and life to your years:

“The pandemic of physical inactivity is associated with a range of chronic diseases and early deaths. Despite the well documented disease burden, the economic burden of physical inactivity remains unquantified at the global level. A better understanding of the economic burden could help to inform resource prioritization and motivate efforts to increase levels of physical activity worldwide.”

“In addition to morbidity and premature mortality, physical inactivity is responsible for a substantial economic burden. This paper provides further justification to prioritize promotion of regular physical activity worldwide as part of a comprehensive strategy to reduce non-communicable diseases.”

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)30383-X/fulltext

Bottom Line:

I don’t know about you, but I do not want to suffer (morbidity) and die younger than I need to (mortality), plus I want to save money by doing preventative maintenance on myself. This means that I must incorporate some type of physical activity at least 3 x per week, and a bit more is even better. I hope that if you are reading this that you are one of the 6.8% of Americans that are cardio-metabolically fit…and yes, you read that right…only one out of every 15 Americans!! The majority are thus walking into early illness, disability, and death plus major, major expenses.

“U.S. cardiometabolic health has been poor and worsening, with only 6.8% of adults having optimal cardiometabolic health, and disparities by age, sex, education, and race/ethnicity. These novel findings inform the need for nationwide clinical and public health interventions to improve cardiometabolic health and health equity.”

https://pubmed.ncbi.nlm.nih.gov/35798448/

The good news is that you can avoid that simply by moving more. So, you can see that this truly is a pandemic, that it is serious and that you should be doing something about it NOW! Ask yourself: how much do you value your health? Do you want to become a burden to your loved ones because you chose not to stay fit? You know that for optimal health, and to experience your life to the fullest, you do need to move…so make the commitment and stick to it and reap the rewards…not only for yourself, but for those you care about.

Health Update: Brain Levels of Vitamin D Ward Off Dementia

Mon, 27 Mar 2023 12:07:00 GMT

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 inflammation , cancer , and heart disease . Having enough of it in your blood is linked to a lower risk of dying prematurely ,

and as you already know, dementia almost always does not have a single cause. Now we have a better understanding of how Vitamin D fits into the dementia puzzle. Here is some background info:

“An estimated 6 million people live with Alzheimer’s disease (AD) in the United States. That number is set to grow to 13 million by 2050 due to the country’s aging population. Alzheimer’s disease is also the sixth leading cause of death in the U.S. Every 65 seconds, someone develops AD, and 60% to 80% of people with dementia have AD. While it is most often a disease of people 65 and older, early onset of AD can strike people in their 40s and 50s.

The possible causes of dementias, including AD, remain somewhat elusive and are an area of ongoing research. Recently, a new, observational study investigates for the first time the presence of vitamin D in the brain and its potential effect on cognitive outcomes. The study found that better cognitive function is associated with people who have higher concentrations of vitamin D in their brains. Before the study, it had been unclear whether vitamin D was present in the brain at all.”

https://www.medicalnewstoday.com/articles/dementia-risk-low-levels-vitamin-d-linked-to-poor-cognitive-function?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2022-12-11&apid=41304130&rvid=a32216b5e1c0c5df3c84080e2b2e161318206dbce6fd663dd747aa557a4753cd

Bottom Line: For many reasons, it is a good idea to get your Vitamin D levels measured in a lab test, and if you are low or insufficient, then supplementation is probably the best way to get Vitamin D levels up (unless you live in an area that allows year-round sun exposure). For most adults that are low, dosages of 4000 i.u. per day have been seen to be safe and effective. The only contra-indication for taking Vitamin D that I know of, is if you have been diagnosed with sarcoidosis.

Also, to assist proper utilization of Vitamin D, taking some Vitamin K2 (about 150 mcg. and the best type of which is MK-7), along with some magnesium daily (taking around 400 mg. per day). The type of magnesium depends on several factors. If you are constipated, try magnesium citrate. If you have a history of anxiety or head trauma or PTSD, try magnesium threonate. If you have muscle tightness, try magnesium bisglycinate. If you are taking any blood thinners, check with your prescribing physician to make sure taking Vitamin K2 (as MK-7) is Ok for you.

If you read standard medical information websites, you will see that the dosages that I recommended are higher for Vit. D, however, there is a large amount of data suggesting the dosages I recommend as being safe and effective.

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Health Update: Time Restricted Eating Lowers Fat Gain

Mon, 20 Mar 2023 12:06:00 GMT

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 on increased synthesis of creatine, fueling a futile cycle of ATP turnover in the mitochondria of adipocytes. These results help to explain the benefits of time-restricted feeding and how circadian disruption can contribute to metabolic disease .”

https://www.science.org/doi/10.1126/science.abl8007

Bottom Line:

To summarize this paper, eating outside of the natural circadian rhythms leads to weight gain, and eating according to the inborn circadian rhythms by utilizing time-restricted feeding lowers your risk for metabolic disease…such as all cardiovascular diseases, cancer, diabetes, dementia, and all inflammatory based diseases and disorders.

What is the natural circadian rhythm for eating? It appears that the old phrase is right-on: eat breakfast like a king/queen, lunch like a prince/princess and dinner like a pauper…and getting all your calories within a 10-hour window is optimal. Not only that, this type of eating can lower your inflammation even more than just eating an anti-inflammatory food plan by itself.

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Health News Update: Deficiencies Accelerate Aging

Mon, 13 Mar 2023 12:14:00 GMT

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 population may be deficient in at least one of these micronutrients. (2) The Km concept: Approximately 50 different human genetic diseases that are due to a poorer binding affinity (Km) of the mutant enzyme for its coenzyme can be remedied by feeding high-dose B vitamins, which raise levels of the corresponding coenzyme. Many polymorphisms also result in a lowered affinity of enzyme for coenzyme. (3) Mitochondrial oxidative decay: This decay, which is a major contributor to aging, can be ameliorated by feeding old rats the normal mitochondrial metabolites acetyl carnitine and lipoic acid at high levels. Many common micronutrient deficiencies, such as iron or biotin, cause mitochondrial decay with oxidant leakage leading to accelerated aging and neural decay.”

https://pubmed.ncbi.nlm.nih.gov/20420847/

https://pubmed.ncbi.nlm.nih.gov/20936173/

https://pubmed.ncbi.nlm.nih.gov/10022226/

https://pubmed.ncbi.nlm.nih.gov/14989256/

https://pubmed.ncbi.nlm.nih.gov/16102804/

Bottom Line:

While I acknowledge that the above paragraph is dense reading, the conclusions are pretty straightforward: optimum intake of micronutrients will, in the long run, advantage us to have “a marked increase in health”. You might want to take the time to click on those links and read the abstracts. It will summarize this information several times in different ways so that you can see how to possibly slow or optimize aging and expand both your healthspan and lifespan. As I said above, this is why…every day…I take a both a multi vitamin and a separate multi mineral to make sure my nutrient density is adequate to reduce DNA damage, make up for any genetic polymorphisms, and manage mitochondrial function.

On top of that, I totally avoid ingesting anti-nutrients such as sugar, artificial flavors and colorings, food additives, plastics, and processed foods of any type.

The post Health News Update: Deficiencies Accelerate Aging appeared first on RICHMOND CHIROPRACTIC NEUROLOGY .

Vit. D Proven to Lower Mortality Significantly

Mon, 06 Mar 2023 13:06:00 GMT

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:

https://www.medscape.org/viewarticle/984996?sso=true&impID=4970088&uac=428598BV&src=wnl_tpal_221210_mscpedu

Bottom Line:

As noted in the start of the review, depending on the age group and geographical location, between 5 to 50% of the population is deficient in Vit. D. Here is some more data:

“ The overall prevalence rate of vitamin D deficiency was 41.6%, with the highest rate seen in blacks (82.1%), followed by Hispanics (69.2%).”

https://pubmed.ncbi.nlm.nih.gov/21310306/

Because Vit. D deficiency is so common and is related to multiple diseases and death, including Covid-19 and other viral illnesses, it would be totally worth your effort to get your Vit. D level tested and adjust supplementation accordingly. In my practice, it appears that around 45% are deficient and another 25% are insufficient. Get tested and find out if supplementation would benefit you…now.

The post Vit. D Proven to Lower Mortality Significantly appeared first on RICHMOND CHIROPRACTIC NEUROLOGY .

Health Update: Vegetables Save Your Brain

Mon, 27 Feb 2023 13:42:00 GMT

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 features of flavonols may decrease the amplitude or duration of neuroinflammation, Holland and co-authors suggested. In addition, the antioxidant characteristics of flavanols may prevent or reduce oxidative stress from reactive oxygen species and free radicals, they noted.”

https://www.medpagetoday.com/neurology/dementia/101921?xid=nl_mpt_Neurology_update_2022-11-25&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Automated%20Specialty%20Update%20Neurology%20BiWeekly%20FRIDAY%202022-11-25&utm_term=NL_Spec_Neurology_Update_Active

Bottom Line:

So how do we do that?

“The findings suggest specific diet choices may lead to a slower rate of cognitive decline”, Holland observed. “Something as simple as eating more fruits and vegetables and drinking more tea is an easy way for people to take an active role in maintaining their brain health,” he said in a statement.”

Here are two links with lists of foods that have high levels of flavenols plus more detailed information about why they are so incredibly good for us:

https://www.webmd.com/diet/foods-high-in-flavonoids#2

https://www.yourhealthremedy.com/nutrients/flavonoid-foods-list/

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Health Update: Highly Processed Foods as Addictive as Tobacco

Mon, 20 Feb 2023 13:14:00 GMT

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Health Update: Probiotics May Offset Antibiotic Gut Damage

Mon, 13 Feb 2023 13:32:00 GMT

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:

“Although there is a concern about shifting the initial gut microbial composition by taking probiotics while on antibiotic interventions, based on the available human evidence, we suggest health professionals continue recommending probiotics when antibiotics are prescribed,” said Dr. Elisa Marroquin, the study’s lead author.

https://www.microbiologyresearch.org/content/journal/jmm/10.1099/jmm.0.001625

Bottom Line:

If you need to take antibiotics, make sure you have a good probiotic on hand. The way that I recommend that you take the probiotic is to take it midway between antibiotic dosages. For example, you take your antibiotic in the morning with breakfast and one with dinner. You can consider taking the probiotic at noon and at bed. Of course it would be better to become so healthy that you do not need an antibiotic, but with this information you at least know how to protect yourself.

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Health Update: Ultra-Processed Foods Linked to Premature Death

Mon, 06 Feb 2023 13:28:00 GMT

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 21 ^st century may be a key driver of the obesity epidemic.”

https://www.ajpmonline.org/article/S0749-3797(22)00429-9/fulltext

https://www.nyu.edu/about/news-publications/news/2021/october/ultra-processed-foods.html

Bottom Line:

The reality is as follows:

Just ask yourself, what do you want from your life? What risks are you taking by eating these foods? How does consuming ultra-processed food support your life and purpose? If you have any health issues, how could it hurt you to get all processed food out of your meals and snacks? Understand that you may not notice any immediate effects from consuming these ‘food like objects’, but they are harming you none the less. On the other hand, many experience ‘withdrawal’ which is a telling sign of just how awful those things are!

The obvious step is to just stop that category of foods for 90 days and see what happens. You have a lot to lose (if you are overweight) and a lot to gain (if you have any chronic health issues or are just worried about your future health)!

For ideas on how to eat a whole foods diet, check out our resources tab on our website and look at the Diet section.

The post Health Update: Ultra-Processed Foods Linked to Premature Death appeared first on RICHMOND CHIROPRACTIC NEUROLOGY .

Health Update: Save Your Own Life Because…

Mon, 30 Jan 2023 16:58:00 GMT

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 Meghan O’Hearn , a doctoral candidate at the Friedman School and the study’s lead author. “We need a complete overhaul of our health-care system, food system, and built environment, because this is a crisis for everyone, not just one segment of the population.”

https://now.tufts.edu/2022/07/05/only-7-american-adults-have-good-cardiometabolic-health

Bottom Line: Save your own life because…no one else will do it for you. If you do not have optimal levels of all of these biomarkers, then it is up to you to create a health building lifestyle with clean foods, exercise, prayer, meditation, sleep, etc. Why should you do this? Because it is our responsibility to take care of ourselves and if you do not, then the Standard American Diet (S.A.D., and yes…it is very sad!) will create lots of suffering and bury you many years before you should go.

Start with a simple, doable plan:

Simply add one small habit at a time and be kind to yourself, give yourself adequate time to incorporate things…your health is literally in your hands. No excuses so get motivated and join me and many others on the path to living your best life!

The post Health Update: Save Your Own Life Because… appeared first on RICHMOND CHIROPRACTIC NEUROLOGY .

Health Update: Plant Based Diets Lower Hot Flashes

Mon, 23 Jan 2023 13:14:00 GMT

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:

Bottom Line:

If you are experiencing mild to severe hot flashes, you can seek relief with your daily food plan. Going plant based ( https://www.medicalnewstoday.com/articles/326176 ) is as easy as simply focusing on foods that are unprocessed and mostly from plants. Here is a key takeaway from the study:

“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. 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.”

“For estrogen alone, the listed risks include endometrial cancer, stroke, deep vein thrombosis, and dementia. For estrogen and progestin combinations, the risks include breast cancer, stroke, deep vein thrombosis, dementia, and myocardial infarction. A low-fat vegan diet plus soybeans is safe and effective, and all the ‘side-effects’ are good ones [such as] weight loss and lower cholesterol.” -Dr.Ruiz, OB-GYN

https://www.medicalnewstoday.com/articles/menopause-low-fat-plant-based-diet-may-improve-hot-flash-symptoms?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2022-10-26&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9#Hormone-replacement-therapy-vs.-dietary-changes

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

Mon, 16 Jan 2023 13:27:00 GMT

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:

“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 that inflammation in our brains may be a significant contributor to everything from risk for dementias like Alzheimer’s to mood issues like depression to trouble making healthy decisions. That’s a big deal because these brain issues are major contributors to our quality of life.”

https://www.austinperlmutter.com/post/5thingsbraininflammation?inf_contact_key=cf37e4e1d07951d14c0a57ed6a36e3f54dfbc39d7283b2cb89d5189540b69330

Bottom Line: Check out this article and make sure you are doing the basics to promote a healthy brain and optimal healthy aging. It’s a no brainer!

PS: As you know, inflammation will cause, perpetuate, and/or aggravate every known human ailment. But did you know that most inflammation is mediated through our immune system? Here is a great link for more information, so stay empowered everyone!

https://www.psychologytoday.com/us/blog/the-modern-brain/202005/how-your-brain-s-immune-system-affects-your-mood-and-memory

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Health Update: Sustainable Nutrition Goals

Mon, 09 Jan 2023 12:59:00 GMT

Hello again everyone:

As we move forward into this new year, we are discovering that our individual health is intertwined with that of the planet. This connection is through our food choices. Food can make us ill or food can contribute to inflammation and cause, aggravate, and/or perpetuate every known human ailment…including aging. We need a bigger viewpoint from which to view our place in the grand scheme of things, and that is what articles like the one below is all about. As you will read, it is a really complicated issue and we should all become aware and seek to do our part to resolve it and save our future. We each need to get informed and act on that information.

“Some foods take up many more resources than others. At the upper end, just 100 grams of beef protein can result in the release of the equivalent of 105 kilograms of CO ₂ . The same amount of protein from a well-managed field of peas, by contrast, typically releases the equivalent of only about 0.2 kg of CO ₂ . These orders-of-magnitude differences mean that any vision of a more sustainable diet has to include marked reductions in the meat consumption of high-income countries, Hawkes says. She notes that consuming a lot of red meat can raise the risk of cancer and heart disease. “It’s not great for our health, and it’s not great for our planet,” she says. “There’s a strong alignment between health and sustainability.” This convergence of nutrition and conservation is a central message of the EAT-Lancet diet. The authors started by reviewing the best evidence for constructing a diet that would optimize human health and reduce the global toll of food-related health conditions, such as diabetes, heart disease, cancer, and obesity. The researchers didn’t even consider the impacts on climate or sustainability until the nutritional framework had been set, Rockström says.”

https://www.nature.com/articles/d41586-020-03443-6

Bottom Line: There is no doubt that the current Western style diet is killing those who consume it, but now we are starting to wake up to how this style of eating is destroying the planet and how it is not sustainable. This is exactly why I so strongly recommend that we all consume as much organically sources foods as possible and reduce our consumption of animal-based products. Right now, there is enough data that shows that this approach offers the best health benefits along with supporting better stewardship of our planetary resources. I would highly recommend that you follow Valter Longo, PhD and read his book The Longevity Diet that combines the best of intermittent fasting with the best food plan for countries like ours.

Thanks for reading this and moving towards your own optimal health. Do what you can to secure your future, avoid suffering, and know that any efforts you make are greatly appreciated and totally worthwhile and important. The link below takes you right to the Longevity Diet for Adults. Check it out!! Knowledge is power when you act on it!

https://www.valterlongo.com/daily-longevity-diet-for-adults/

I hope this information is helpful and moving to you…if we all pull together then we can accomplish anything. Love and gratitude to everyone.

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Health Update: Start Your New Year by Choosing Organic

Tue, 03 Jan 2023 13:26:00 GMT

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 smoking 2 . As 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, and eggs) poses an environmental problem alongside the health concerns. Our current industrialized food system already emits about one-quarter of the world’s greenhouse-gas emissions. It also accounts for 70% of freshwater use and 40% of land coverage, and relies on fertilizers that disrupt the cycling of nitrogen and phosphorus and are responsible for much of the pollution in rivers and coasts 3 .

In 2019, a consortium of 37 nutritionists, ecologists and other experts from 16 countries— the EAT–Lancet Commission on Food, Planet, Health — released a report 4 that called for a broad dietary change that would take into account both nutrition and the environment. A person following the EAT–Lancet reference diet would be ‘flexitarian’, eating plants on most days and occasionally a small amount of meat or fish. “We need to make progress toward eating diets that have dramatically lower ecological footprints, or it’ll be a matter of a few decades before we start to see global collapses of biodiversity, land use and all of it,” says Sam Myers, director of the Planetary Health Alliance, a global consortium in Boston, Massachusetts, that studies the health impacts of environmental change.”

Bottom Line: Now is a great time to convert to a predominantly plant-based food plan that will not only improve your overall health, lower inflammation, and slow aging, it will also assist our precious planetary ecology in the right way. Organic, unprocessed, whole-foods meet the definition of what we can all thrive on.

“Nutritionists reviewed the literature to craft a basic healthy diet composed of whole foods. Then the team set environmental limits for the diet, including carbon emissions, biodiversity loss and the use of fresh water, land, nitrogen, and phosphorus. Breaching such environmental limits could make the planet inhospitable to humans. They ended up with a diverse and mainly plant-based meal plan (see ‘Healthy eating’). The maximum red meat the 2,500-calorie per day diet allows in a week for an average-weight 30-year-old is 100 grams, or one serving of red meat. That’s less than one-quarter of what a typical American consumes. Ultra-processed foods, such as soft drinks, frozen dinners and reconstituted meats, sugars and fats are mostly avoided.”

https://www.nature.com/articles/d41586-021-03565-5

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Health Update: Timed Eating For a Happy Holiday Season

Tue, 27 Dec 2022 12:49:00 GMT

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:

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00397-7?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413122003977%3Fshowall%3Dtrue#%20

The second study revealed that time restricted eating is health promoting.

Time restricted eating (all of your calories in a 10-hour window and stopping early):

https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00361-8

Bottom Line: If you want to look better, feel better, reduce your risk of weight gain, improve weight loss, lower blood pressure, lower your blood sugar, and improve your overall health as well as reduce your risk of future cardiometabolic illness…then it is totally worth eating all of your calories within a 10 hour window (TRE or time restricted eating) and make your last meal of the day as early as possible and the lightest meal of the day.

This is a great way to end the year and to start the next one out on the right foot in a healthier metabolic state. It is a great present to yourself and the rest of the planet. All of us here at Richmond Chiropractic Neurology send you our love and gratitude and best wishes for a healthy and happy Holy Day season and for 2023!!

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Good News About Coffee, so Drink Up!

Mon, 19 Dec 2022 13:40:00 GMT

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 lifestyle.”

https://www. technologynetworks.com/ applied-sciences/news/coffee- consumption-linked-to-a- longer-life-365998?inf_ contact_key= 65ef2728ce17afa5db221727319c64 f709c74070ac2bf3cfa7869e3cfd4f f832

Bottom Line: Lots of people ask if coffee is Ok, and the answer is yes! There are some who should avoid coffee as it can worsen certain aspects of their health.

· People with tremors: you have to test this out as coffee can worsen tremors in some and not others, but you need to be aware of this.

· Coffee can aggravate PMS as the liver detoxes caffeine using some of the same estrogen detox pathways, so if the liver cannot detox estrogen, it can badly aggravate or cause PMS related issues.

· Insomnia: watch out for any caffeine consumption after breakfast if you have problems getting or staying asleep.

· High blood pressure: check with your physician. Coffee consumption is known to temporarily raise blood pressure but does not appear to have long-term consequences.

Professor Kistler said: “Caffeine is the most well-known constituent in coffee, but the beverage contains more than 100 biologically active components. It is likely that the non-caffeinated compounds were responsible for the positive relationships observed between coffee drinking, cardiovascular disease, and survival. Our findings indicate that drinking modest amounts of coffee of all types should not be discouraged but can be enjoyed as a heart healthy behavior.”

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Health Update: Sugar Cause Microbiome Imbalances and Systemic Inflammation

Mon, 12 Dec 2022 12:50:00 GMT

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 may stagger the balance of microbiota to have increased pro-inflammatory properties and decreased the capacity to regulate epithelial integrity and mucosal immunity. Consequently, high dietary sugar can, through the modulation of microbiota, promote metabolic endotoxemia, systemic (low grade) inflammation and the development of metabolic dysregulation and thereby, high dietary sugar may have many-fold deleterious health effects, in addition to providing excess energy (weight gain).

https://www.mdpi.com/2072-6643/12/5/1348/htm

Bottom Line: Over and over again, science has demonstrated that there is not a reasonable place in our food plan for sugar beyond the very occasionally ‘treat’. Plus, I honestly do not see how eating sugary items is a treat because of the harm it does…yet many people and societies regard such stuff as a treat. If you consider creating inflammation and more rapid and unhealthy aging as a treat, then we are not on the same page. My challenge to all of us is to try not eating any sugar for 30 days and see if you don’t feel better. This challenge is especially appropriate for those with a family history of diabetes, cardiovascular disease, cancer, weight issues, and dementia.

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Health Update: Reduce Inflammation with Mind-Body Activities

Mon, 05 Dec 2022 13:04:00 GMT

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 gene expression analysis in research on meditation and related MBIs (yoga, tai-chi, etc.) have overall found downregulation of NF-kB-targeted (a major source of inflammation) genes, which can be understood as the reversal of the molecular signature of the effects of chronic stress.”

https://www.frontiersin.org/ articles/10.3389/fimmu.2017. 00670/full

Bottom Line: Part of an anti-inflammatory lifestyle involves some active participation in daily mindful moments that include movement and/or meditation. Reducing the effects of chronic stress and thus the reduction of inflammation are essential components of healthy aging and should be a cornerstone of self-care responsibility. Recall that self-care is not a selfish undertaking because our ability to be of true and meaningful service, to both ourselves and our fellow travelers, depends on our being healthy. Seek health and opportunities to be of service to enrich your life and the lives of those you encounter. Why not?

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Health Update: Micronutrient Deficiencies Worse Than We Thought

Mon, 28 Nov 2022 13:02:00 GMT

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 a link to the paper on insufficiencies:

Key messages from the authors:

• Micronutrient deficiencies compromise immune systems; hinder child growth, development, and school performance; and limit human capital worldwide.

https://www.thelancet.com/journals/langlo/article/PIIS2214-109X(22)00367-9/fulltext

“In the absence of specific predisposing conditions, a usual North American diet is sufficient to prevent overt vitamin deficiency diseases such as scurvy, pellagra, and beriberi. However, insufficient vitamin intake is apparently a cause of chronic diseases. Recent evidence has shown that suboptimal levels of vitamins, even well above those causing deficiency syndromes, are risk factors for chronic diseases such as cardiovascular disease, cancer, and osteoporosis. A large proportion of the general population is apparently at increased risk for this reason.”

https://jamanetwork.com/journals/jama/fullarticle/195039

Bottom Line: If you are not doing so already, now is the time to eat right and consider taking a high quality multivitamin and multimineral. Sooner or later, the consequences of not eating optimally will become dramatic and awful. It is totally appropriate to view symptoms as early warning signs or as a wakeup call telling you that things are going wrong. If you want to avoid or diminish future suffering, and if you want to extend your healthspan and your lifespan, eating right is essential. In my experience, one cannot out supplement a poor food plan. It may seem obvious, but I will say it anyway: to be your best at anything in this life requires that we treat our health as a duty and an obligation. So, invest in your health so that you can be of optimal service and make the most of your life.

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

Mon, 21 Nov 2022 13:38:00 GMT

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 Health Science Center at San Antonio, and colleagues.

In addition, APOE4 carriers (that have high risk of dementia) with a higher omega-3 index had a lower white matter hyperintensity burden, they reported in (the Journal) Neurology.

“The new contribution here is that, even at younger ages, if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain aging that we see at middle age,”

Omega-3 fatty acid levels also may protect older brains from environmental exposures like air pollution. Studies have linked pro-inflammatory diets, which are low in Omega-3’s, to (lower) brain volume and other markers of (unhealthy) brain aging in older people.”

https://www.medpagetoday.com/neurology/dementia/101080?xid=nl_mpt_DHE_2022-10-08&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Weekly%20Review%202022-10-08&utm_term=NL_DHE_Weekly_Active

https://www.medpagetoday.com/neurology/dementia/98704

Bottom Line: It is important to make sure your food plan has adequate Omega-3 EFA’s and that you keep your Omega-6 to Omega-3 ratio optimal. The earlier in life that you do this, the better, but it helps at any age. This is important for multiple reasons:

https://www.jeffnobbs.com/posts/what-causes-chronic-disease

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Health Update: Higher Dietary Inflammation Associated with Brain Aging

Mon, 14 Nov 2022 13:10:00 GMT

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?

https://www.cnn.com/2022/08/ 01/health/ultraprocessed-food- dementia-study-wellness/index. html

https://www.bbc.co.uk/food/ articles/junk_food_brain

https://www.webmd.com/ alzheimers/news/20220728/ diets-heavy-in-ultra- processed-foods-could-harm- the-brain

As the old saying goes: “You are what you eat.” It looks like eating what is traditionally called ‘junk’ food can really harm our health. There are seldom any good reasons to harm yourself by consuming such ‘food like things’, so please, avoid that stuff. This also applies to those with brain fog, anxiety, depression, headaches, and post-concussion symptoms.

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

Mon, 07 Nov 2022 13:36:00 GMT

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:

https://www.medicalnewstoday. com/articles/longevity-diet- more-carbs-fasting-and-less- protein#The-foundation-of-the- longevity-diet

Bottom Line: As a small side note, they also stated that the dietary pattern should be adapted (individualized) to a person’s needs according to age (you need just a bit more protein when older), if you are obese or have insulin resistance and so forth. To find out more about this, and to understand what the five-day fasting-mimicking diet actually is, I refer you to Dr. Valter Longo’s book: The Longevity Diet. Personally, I follow this food plan as a vegan. In my health care practice, people who follow this seem to have the best results with reducing their health challenges.

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Nature Walks are Truly Healing More Than You Might Think

Mon, 31 Oct 2022 11:54:00 GMT

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 nutrient.

“To conclude, our results demonstrate that exposure to nature for one hour decreases amygdala activity and can have salutogenic effects on brain regions related to stress. This suggests that going for a walk out in nature may buffer detrimental effects of urban environment on stress-related brain regions, and in turn potentially act as a preventive measure against developing a mental disorder.”

https://www.nature.com/articles/s41380-022-01720-6

Here is some more information:

“Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it – forest bathing, ecotherapy, mindfulness in nature, green time, or the wilderness cure — humans evolved in the great outdoors, and your brain benefits from a journey back to nature.”

https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety

Bottom Line: As often as possible, make it a regular part of your routine to include going outside for a walk or hike…taking care of yourself is important as we are all now coming to realize that self-care is not selfish but allows us to serve better in all capacities.

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

Mon, 24 Oct 2022 13:15:00 GMT

Hello everyone:

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

https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819

https://www.healthline.com/health-news/experts-say-walk-far-and-walk-quickly-to-reduce-your-risk-of-dementia

Bottom Line: Not only does this approach reduce your risk of dementia, but it also improves cardiometabolic health. This means that your heart, blood sugar, arteries, bones, digestion, and mental/emotional health will benefit greatly. Combine this walking with an organic, whole foods diet and socialization and you have a potent way to reduce systemic inflammation and promote overall wellness and health. So, please get moving!

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Children and Chronic Disease? Worse Than You Might Think!

Mon, 17 Oct 2022 16:07:00 GMT

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

https://adc.bmj.com/content/archdischild/101/10/881.full.pdf

The most natural question is: where is this coming from??? The answer, at least it seems this way to me, is food. Did you know that the leading cause of death and disability is food, also known as ‘dietary risks’? Check out this graph from the link below:

https://jamanetwork.com/journals/jama/fullarticle/2678018

Bottom Line: Investing in high quality foods is one of the best preventative medicine activities that you can practice for yourself and your family. Sugar is not a treat, processed foods are not good for us, sodas are not health promoting, fried stuff is not health promoting, etc. Chronic conditions require multiple drivers of inflammation to persist and be perpetuated…food is the primary driver of many chronic health problems, and it is the easiest to fix as it is completely in your control!

Go to a natural, whole foods, organic diet and watch the miracles happen! What could it hurt? We all have a lot to gain from going back to a whole foods dietary plan, plus what foods are good for us turn out to be good for the planet in the long term.

Don’t know where to start? Simply drop all processed foods and go to the Mediterranean style plant-based food plans. For example, here are two links to 2 cookbooks:

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Health Update: Ultra-Processed Foods Are Killing Us!

Mon, 10 Oct 2022 12:21:00 GMT

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.”

https://www.medpagetoday.com/gastroenterology/coloncancer/100495?xid=nl_mpt_DHE_2022-09-01&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Evening%202022-09-01&utm_term=NL_Daily_DHE_dual-gmail-definition

“Consumption of ultra-processed foods has increased over the past two decades across nearly all segments of the U.S. population , according to a new study by researchers at NYU School of Global Public Health.

“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 21 ^st century may be a key driver of the obesity epidemic.”

Ultra-processed foods are industrially manufactured, ready-to-eat or heat, include additives, and are largely devoid of whole foods. Previous studies by researchers at NYU School of Global Public Health have found that higher consumption of ultra-processed foods is associated with obesity and heart disease .”

https://www.eurekalert.org/news-releases/930764

Bottom Line: If you consume this type of food, you will suffer the consequences sooner or later. Please save yourself a lot of grief and consume at least 90% of your diet from whole, unprocessed, organic foods. You won’t regret it.

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

Mon, 03 Oct 2022 19:39:00 GMT

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:

“ In fresh evidence of the pervasive nature of pesticides, more than 80 percent of urine samples drawn from children and adults participating in a US health study contained a weedkilling chemical linked to cancer and other health problems.

More than 200 million pounds of glyphosate (Round Up)are used annually by US farmers on their fields . The weedkiller is sprayed directly over genetically engineered crops such as corn and soybeans, and over non-genetically engineered crops such as wheat and oats as a desiccant to dry crops out prior to harvest. Many farmers also use it on fields before the growing season, including spinach growers and almond producers. It is considered the most widely used herbicide in history.

Residues of glyphosate have been documented in an array of popular foods made with crops sprayed with glyphosate, including baby food . The primary route of exposure for children is through the diet.

Roughly 87% of children represented in the CDC study had the pesticide in their urine, according to a population-weighted analysis by the Environmental Working Group (EWG) research organization. In 2019, EWG and several food companies called for a ban on glyphosate as a desiccant, saying “Americans’ widespread exposure to glyphosate is of growing concern, particularly in the context of children’s health, because of the potential risk of cancer.”

https://www.thenewlede.org/2022/07/cdc-finds-weed-killer-tied-to-cancer-in-over-80-pct-of-us-urine-samples/

And what about our brains?

“ Conclusions: Collectively, these results show for the first time that glyphosate infiltrates the brain, elevates both the expression of TNFα ( Inflammation!) and soluble Aβ, and disrupts the transcriptome in a dose-dependent manner, suggesting that exposure to this herbicide may have detrimental outcomes regarding the health of the general population.”

https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-022-02544-5

Bottom Line: By simply going organic you can rapidly decrease the amount of pesticides (including Round Up) that you unknowingly consume. Because these chemicals seem to cause problems that take some time to become apparent, we do not usually think that pesticides could be the cause or part of the problem…but now we know that they are a part of our environment that can potentially degrade our health. Please, do your best to go organic and avoid GMO foods that are more commonly sprayed with toxic chemicals like Round Up.

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

Mon, 26 Sep 2022 12:43:00 GMT

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.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7014832/

It turns out that there are a lot of studies on this topic. You can click on these links to read more if you are interested. Here is a summary from the link immediately below: “Non-nutritive sweeteners (NNS) are commonly integrated into human diet and presumed to be inert; however, animal studies suggest that they may impact the microbiome and downstream glycemic responses. We causally assessed NNS impacts in humans and their microbiomes in a randomized-controlled trial encompassing 120 healthy adults, administered saccharin, sucralose, aspartame, and stevia sachets for 2 weeks in doses lower than the acceptable daily intake, compared with controls receiving sachet-contained vehicle glucose or no supplement. As groups, each administered NNS distinctly altered stool and oral microbiome and plasma metabolome, whereas saccharin and sucralose significantly impaired glycemic responses. Importantly, gnotobiotic mice conventionalized with microbiomes from multiple top and bottom responders of each of the four NNS-supplemented groups featured glycemic responses largely reflecting those noted in respective human donors, which were preempted by distinct microbial signals, as exemplified by sucralose. Collectively, human NNS consumption may induce person-specific, microbiome-dependent glycemic alterations, necessitating future assessment of clinical implications.

https://www.cell.com/cell/fulltext/S0092-8674(22)00919-9

Bottom Line: There is no compelling reason to consume non-nutritive artificial sweeteners as they clearly appear to negatively affect our health. They are shown to harm our vital microbiome which can lead to insulin resistance and many other poor health outcomes. Overall and for most of us, the less ‘sweetness’ the better, thus limiting consumption of processed foods and reducing any added sweeteners of most any type will offer a boost to your health.

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Health Update: The Western Diet is Killing Us!

Mon, 19 Sep 2022 12:19:00 GMT

9.19.2022

Hello once more everyone:

This is a very good article from Medscape.com 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 disease , obesity , and a va riety of metabolic diseases and cancers.

Western diets have been also associated with a variety of microbial and gut integrity changes, which in turn, are associated with an assortment of bad outcomes. Specifically, they’re associated with decreases in microbial diversity in the gut; upregulation of proinflammatory mediators, cytokines, and chemokines; and several changes to gut integrity, immunity, and pathways that are derivatives toward diseases and even promoting translocation of gut bacteria.

In contradistinction, we have the Mediterranean diet, which is often proffered as the good or healthy diet for most patients. This comprises a diet that’s high in fiber and low in animal protein and saturated fat, and is characterized by a higher ingestion of vegetables, fruits, and healthy fat and a lower intake of red meat and dairy. The Dietary Guidelines for Americans recommend a Mediterranean diet for promoting health and minimizing disease.”

https://www.medscape.com/viewarticle/976593?src=WNL_infocu1_220803_MSCPEDIT&uac=428598BV&impID=4492251&faf=1

Bottom Line: This is empowering information regarding how many chronic diseases in our country are diseases caused, aggravated, or perpetuated by inflammation that arises from poor dietary decisions. It confirms that upgrading your food plan to a more plant based Mediterranean style diet can be extremely beneficial. Understanding this type of information makes it easier to approach the need for change. In that light, Hippocrates is quoted as saying: “ Before you heal someone, ask him if he’s willing to give up the things that make him sick .” This certainly applies today. Are you up for it???

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

Mon, 12 Sep 2022 12:31:00 GMT

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 multivitamins did significantly better than those randomized to a placebo. And the investigators estimated that multivitamins were slowing cognitive aging by 60% over the 3 years, reducing cognitive aging by 1.8 years. The subgroup with a history of cardiovascular disease at baseline seemed to have a particularly strong benefit from the multivitamins.

https://www.medscape.com/viewarticle/963748?src=WNL_infocu10_220727_MSCPEDIT&uac=428598BV&impID=4468580&faf=1

Bottom Line: Considering how massively our environment has changed over the past 60 to 70 years, especially when it comes to increased levels of toxicity, oxidative stress, air pollution, food additives, stress, lowered nutritional content of commercially raised foods, pesticide exposures and more…it does seem prudent to supplement with a multivitamin. All basic health processes, including detoxification, are nutrient dependent and this study shows that the simple supplement with a multivitamin can have significant benefit. Never mind that the multivitamin that was used is not the highest quality available, it still helped a great deal. We all need to eat better, and choosing organic, clean, whole foods is the best place to start. Please follow the science: back in 2002 there were two medical physician researchers that published an article where the Journal of the American Medical Association reversed a long-standing anti-vitamin stance:

“recent evidence has shown that suboptimal levels of vitamins, even well above those causing deficiency syndromes, are associated with increased risk of chronic diseases including cardiovascular disease, cancer and osteoporosis.” In a clinical commentary, they note that “a large proportion of the general population” has less-than-optimal intakes of a number of vitamins, exposing them to increased disease risk. In addition, they counsel that, “it appears prudent for all adults to take vitamin supplements.”

http://mreassociates.org/pdf/jama.pdf

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

Thu, 01 Sep 2022 16:17:00 GMT

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 associated lower risk of dementia.”

https://n.neurology.org/content/early/2022/07/26/WNL.0000000000200871

Foods that are considered ultra-processed include but are not limited to:

soft drinks, chips, chocolate, candy, ice-cream, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs, fries, frozen desserts, bakery products like muffins and cakes, fast foods, syrups, packaged sauces, anything with high fat or sugar or salt, and more.

The average American consumes around 60% of their calories from this ‘stuff’. Additionally, these foods are made to be addictive plus they are usually highly inflammatory with a load of oxidized omega-6 fats.

These products tend to have a long list of ingredients and are pumped full of fillers, preservatives, colorings, and additives designed to enhance their flavor, texture, shelf-life, and nutritional profile.

Bottom Line: Please remove these ‘food like substances’ from your diet forever. That’s it. Friends don’t let friends eat this stuff. Do not let it into your house. It is NOT a treat! It is bad for you. Half of American adults now have diabetes or pre-diabetes, 75% are overweight or obese and it is killing us!!!! You know what this stuff is, so please protect your brain and health and avoid this junk.

https://www.newsweek.com/2021/12/17/americans-are-addicted-ultra-processed-foods-its-killing-us-1656977.html

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Health Update: Western Style Diet Induces Cancer

Mon, 29 Aug 2022 12:28:00 GMT

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:

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 intestinal inflammation.”

https://www.medscape.com/viewarticle/976484?src=mkm_ret_220724_mscpmrk_CRC_monthly&uac=428598BV&impID=4457496

Bottom Line: Our day-to-day diet is a very strong determinant of the diversity and quality of our microbiome. What we eat will support the growth and proliferation of either a ‘healthy’ microbiome or an ‘un-healthy’ microbiome which will interact with our immune system to either control or create inflammation. Did you know that approximately 70 to 75% of our immune system is contained in our intestinal lining? Also, did you know that the vast majority of chronic inflammation is driven by activation of the immune system? That is why the microbiome has such a large impact on the immune system, chronic inflammation and induction of disease including cancer.

As you probably are aware, chronic inflammation will cause, perpetuate, and/or aggravate every known human ailment. While it is often very important to take good pre-biotics, pro-biotics, and post-biotics, it is actually more influential to your overall health and the health of your microbiome to consume the right foods.

A bad example of the wrong foods is the SAD (Standard American Diet), and a great example of the right foods is the Mediterranean Diet. A diet with a variety of fiber from vegetables, fruits, nuts, seeds, legumes, and grains (i.e., plants!) will assist a healthy microbiome to foster overall lower levels of inflammation and upgrade your health. Controlling inflammation in this way will protect and safeguard your health and assist in prevention efforts…plus it is easy and delicious! Friends do let friends know about this!!

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Health Update: Inflammation and Your Heart and Vascular Health

Mon, 22 Aug 2022 15:22:00 GMT

Hello again everyone:

As you know, I pretty much constantly report that inflammation causes, aggravates, and perpetuates virtually all chronic health conditions, but I have never mentioned how it contributes to vascular damage and subsequent heart attacks or stroke. As you know, cardio-vascular disease (CVD) is the leading cause of death in our country, and here is a paper that outlines it clearly. Although this paper is from 2007, it is remarkably up to date:

“Inflammation plays a major role in all phases of atherosclerosis . Stable plaques are characterized by a chronic inflammatory infiltrate, whereas vulnerable and ruptured plaques are characterized by an “active” inflammation involved in the thinning of the fibrous cap, predisposing the plaque to rupture. Although a single vulnerable atherosclerotic plaque rupture may cause the event, there are many other types of plaques, several of which are vulnerable. The existence of multiple types of vulnerable plaques suggests that atherosclerosis is a diffuse inflammatory process. A current challenge is to identify morphologic and molecular markers able to discriminate stable plaques from vulnerable ones, allowing the stratification of patients at high risk for acute cardiovascular and cerebrovascular events before clinical syndromes develop. With that aim in mind, this article summarizes the natural history of atherosclerotic plaques, focusing on molecular mechanisms affecting plaque progression and serum markers correlated with plaque inflammation.”

https://jnm.snmjournals.org/content/48/11/1800

Bottom Line: Now you can see how vital it is that we all monitor and lower our inflammatory burden. You can also see how the immune system is involved as the author’s state:

“ The evolution of atheromas (vascular plaques including those that can rupture and cause heart attacks or stroke) is modulated by innate and adaptive immune responses.”

And if a plaque becomes vulnerable and ‘ripens’ to the point it can rupture, it is always “ correlated with the presence of a diffuse inflammatory process.”

What this means to you is that you should do whatever it takes to lower your total inflammatory burden and keep your immune system balanced. The article goes on to state a list of lab tests that can identify your underlying inflammatory status, and we always evaluate patients for the majority of these markers. The conclusion of the article says it best:

“CONCLUSION: Because atherosclerosis is now recognized as a diffuse, multisystemic, and chronic inflammatory disorder involving the vascular, metabolic, and immune systems, with various local and systemic manifestations, it is essential to assess total patient vulnerability and not just search for a single, unstable plaque.”

A great way to lower your inflammatory burden is to commit to eating a clean, organic, plant-food based version of the Mediterranean Diet!! Protect your heart and total health and eat delicious food too!!

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Health Update: Inflammation, Not Serotonin Levels…Linked to Depression

Thu, 11 Aug 2022 19:34:00 GMT

Hello again everyone:

Here is some interesting news about depression. The study below found the following data:

“The main areas of serotonin research provide no consistent evidence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations. Some evidence was consistent with the possibility that long-term antidepressant use reduces serotonin concentration.” https://www.nature.com/articles/s41380-022-01661-0

So, if it is NOT serotonin, then what do you think has been found to correlate with depression? Well, if you know my area of research, then you know the answer is: inflammation. Please recall that almost all inflammation is related to, caused, aggravated, or perpetuated by the immune system. Here are some links to reveal the knowledge base about this critical topic:

“Depression represents the number one cause of disability worldwide and is often fatal. Inflammatory processes have been implicated in the pathophysiology of depression. It is now well established that dysregulation of both the innate and adaptive immune systems occur in depressed patients and hinder favorable prognosis, including antidepressant responses.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381373/

We now know that depression is associated with a chronic, low-grade inflammatory response and activation of cell-mediated immunity, as well as activation of the compensatory anti-inflammatory reflex system. It is similarly accompanied by increased oxidative and nitrosative stress (O&NS), which contribute to neuroprogression in the disorder. The obvious question this poses is ‘what is the source of this chronic low-grade inflammation?’ https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-200

Bottom Line: In depression, as well as anxiety and brain fog (any brain issue), to reach optimal improvement requires finding and reducing or controlling all sources and drivers of inflammation. The last paper has a partial list:

“This review explores the role of inflammation and oxidative and nitrosative stress as possible mediators of known environmental risk factors in depression and discusses potential implications of these findings. A range of factors appear to increase the risk for the development of depression and seem to be associated with systemic inflammation; these include psychosocial stressors, poor diet, physical inactivity, obesity (insulin resistance), smoking (air pollution along with altered oxygen status such as anemia), altered gut permeability, atopy (allergies), dental cares (includes any latent infection such as mono or Lyme etc.), sleep and vitamin D deficiency. (One could also look at Omega-3’s, all B vitamins, Probiotics, and Magnesium)

The identification of known sources of inflammation provides support for inflammation as a mediating pathway to both risk and neuro-progression in depression. Critically, most of these factors are plastic (modifiable), and potentially amenable to therapeutic and preventative interventions. Most, but not all, of the above-mentioned sources of inflammation may play a role in other psychiatric disorders, such as bipolar disorder, schizophrenia, autism, and post-traumatic stress disorder.”

The best way to check out all these health issues and reduce or improve or get rid of them, is through a thorough functional neurologic and functional medicine evaluation in association with primary care providers treating mental health patients. In my opinion, when it comes to depression, we should not limit care to only medications, or only nutrition or exercise, but all tools should be appropriately evaluated and applied as needed. When the brain is inflamed it simply does not work right, and depression can be a symptom. Note that in the first quotation listed above that the efficacy of anti-depressants is less in those that are inflamed…a strong key to how important it is to identify and reduce inflammation sources. Finally, the last quotation and reference below summarizes how nutritional therapeutics should be important adjunctive care in depression and other mental health issues. It may also be that some anti-depressant meds have an anti-inflammatory effect that will be elucidated in future studies. And please note: if you are taking any prescriptions for depression, do not stop them without clearance and a schedule to wean off of them slowly with the prescribing physicians assistance.

“In summary, nutrition and nutraceuticals should now be considered as mainstream elements of psychiatric practice, with research, education, policy, and health promotion reflecting this new paradigm.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592666/

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Health Update: Round-Up Weedkiller Found in 80% of U.S. Citizens

Mon, 08 Aug 2022 12:45:00 GMT

8.8.2022

Hello everyone:

Here is more news that should make us all want to go organic:

“In fresh evidence of the pervasive nature of pesticides, more than 80 percent of urine samples drawn from children and adults participating in a US health study contained a weedkilling chemical linked to cancer and other health problems.

“ The June 30 report by a unit of the Centers for Disease Control and Prevention (CDC) found that out of 2,310 urine samples collected, 1,885 were laced with detectable traces of glyphosate, the active ingredient in herbicides sold around the world, including the widely used Roundup brand.”

There is some controversy about the main ingredient of Roundup called glyphosate, and how safe it is. Read the following and make up your mind for yourself as to who you trust:

“Monsanto, and its owner Bayer AG, maintain that glyphosate and Roundup products are safe and that residues in food and in human urine are not a health risk. But many researchers disagree and say there is a large body of evidence linking glyphosate exposure to disease. The International Agency for Research on Cancer, a unit of the World Health Organization, classified glyphosate as a probable human carcinogen in 2015.

The US Environmental Protection Agency (EPA) has taken the opposite stance, classifying glyphosate as not likely to be carcinogenic. But last month the 9th U.S. Circuit Court of Appeals issued an opinion vacating the agency’s safety determination and ordering the agency to give “further consideration” to evidence of glyphosate risks.

Research indicates the chemical is also tied to other health problems, including liver disease .

“People of all ages should be concerned, but I’m particularly concerned for children,” said Phil Landrigan, who worked for years at the CDC and the EPA and now directs the Program for Global Public Health and the Common Good at Boston College.

“Children are more heavily exposed to pesticides than adults because pound-for-pound they drink more water, eat more food and breathe more air,” Landrigan said. “Also, children have many years of future life when they can develop diseases with long incubation periods such as cancer. This is particularly a concern with the herbicide, glyphosate.” Cynthia Curl, Boise State University assistant professor of community and environmental health, said it was “obviously concerning” that a large percentage of the U.S. population is exposed to glyphosate, but said it is still unclear how that translates to human health.”

https://www.thenewlede.org/2022/07/cdc-finds-weed-killer-tied-to-cancer-in-over-80-pct-of-us-urine-samples/?utm_source=newsletter&utm_campaign=202207JulyNews2&utm_medium=email&utm_content=default&emci=a0db79dd-0f05-ed11-b47a-281878b83d8a&emdi=a7db79dd-0f05-ed11-b47a-281878b83d8a&ceid=3589587

Bottom Line: In my opinion, there is no scientific reason for us to consume such a risky substance and that is why I eat about 98% of my food from organic sources only. I recommend that you look at the Environmental Working Group website for a list of the most heavily pesticide laden foods and start by not eating the Dirty Dozen unless they are organic. Go to the following link for a free download with a list of the Dirty Dozen and the Clean 15. Happy Toxin Free Eating!!

https://act.ewg.org/ls2VQ2QXWUO5nscYTyeaXw2?=sourceid1021099&emci=a0db79dd-0f05-ed11-b47a-281878b83d8a&emdi=a7db79dd-0f05-ed11-b47a-281878b83d8a&ceid=3589587

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Health Update: Stress Leads to Inflammation Which Leads to Illness

Mon, 01 Aug 2022 12:23:00 GMT

8.1.2022

Hello everyone:

If you have been reading my blogs over the past 10 years, you know that I repeatedly state that inflammation causes, perpetuates or aggravates every known human illness. There are fundamentally two types of inflammation: purposeful (acute) and non-purposeful (chronic).

The first type is necessary and a natural component of our biochemistry and physiology. As a matter of fact, the first phase of healing is inflammatory as the signals generated by damaged tissue, infection, or altered chemistry will elicit molecular signaling that is needed to begin the healing process…and it is always inflammatory. However, under normal conditions this acute inflammation will wax and then wane. The damaged or malfunctioning or infected tissue will send out messengers that call the immune system to come clean things up. Then, as our immune cells complete their job, the local or systemic environment will contain fewer inflammatory markers and the inflammation will calm down. After that, things should go back to normal as the repair cells do their job and bring things into resolution.

The second type of inflammation is when things do not resolve and a perpetual state of chronic low or moderate grade inflammation chemistry persists. This type of inflammation is degenerative and there are many things that will activate and perpetuate this state…and one of the big ones is stress. This area of biology that seeks to understand the inter-relationships between the mind and the body is called psychoneuroimmunology and here is an interesting article that makes it clear that chronic stress is inflammatory and a major driver of illness.

“Background: Converging and accumulating evidence for the cross-communication among the nervous, immune, and endocrine systems, a field of study known as psychoneuroimmunology, implicates immunological dysfunction as a shared and common mechanism of both mental and physical illness. For example, psychiatric disorders like schizophrenia, bipolar disorder, major depression, and anxiety disorders have higher prevalence rates across a spectrum of autoimmune conditions compared to the general population. Additionally, subclinical immunological abnormalities are observed in a variety of psychiatric conditions, with chronic inflammation most extensively studied in the pathophysiology of depression. These observations blur the historical distinctions between mental and physical illness, yet clinical practice remains fragmented and primarily focused on differentially treating individual symptoms.”

https://onlinelibrary.wiley.com/doi/abs/10.1111/jep.13386

Bottom Line: There are several key takeaways from the above paragraph:

What this means to me as a clinician is that in every case we see, we must look at all drivers of inflammation. This includes mental and emotional stress as well as foods, infections, toxin exposures, sleep, exercise levels, nutritional status, allergies, gut issues etc.

Conclusion: Utilizing a psychoneuroimmunological lens, health psychologists and clinicians can reconceptualize healthcare through integrative treatment approaches and advocacy for comprehensive policy-level reform at both the individual-level of care as well as community-wide prevention approaches.

This is one big reason we often recommend yoga and/or meditation as a component of care. In other words, care needs to be integrated to get optimal results. It turns out that yoga is potently anti-inflammatory and reduces the fight/flight sympathetic nervous system over-drive that pushes up the inflammatory state.

Clinical Application: The present evidence-based framework (mindful meditation methods) could be a secret tool against stress, which scientifically will help us to understand how a particular pathway (activated by meditation or yoga) fosters brain plasticity to overcome various neuropsychiatric illnesses through a nonpharmacological intervention.

https://journals.sagepub.com/doi/full/10.1177/09727531221109117

PS: Another tool that helps here tremendously is Vagus Nerve stimulation!!! We use this daily in our practice.

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Health Update: Exercise Turns Off Brain Inflammation

Mon, 25 Jul 2022 12:35:00 GMT

7.25.2022

Hello to one and all:

Here is some useful information regarding why it is important to keep moving and exercise regularly and consistently. As it turns out, exercise is an anti-inflammatory natural medicine with wonderful effects on brain health and aging. Exercise does this by balancing or regulating the brain’s immune cells called microglia. These immune cells release a chemical messenger called cytokines which can be either pro or anti-inflammatory. Healthy signaling keeps the anti-inflammatory chemistry revved up, reduces brain inflammation, and helps the synapses function optimally. Too many pro-inflammatory cytokines can create neurodegeneration. Symptoms of brain inflammation include brain fog, anxiety, depression, memory loss, balance disorders, migraine and other headaches, vertigo, gut issues and more:

“ Accumulating evidence indicates that exercise can enhance brain function and attenuate neurodegeneration. Besides improving neuroplasticity by altering the synaptic structure and function in various brain regions, exercise also modulates multiple systems that are known to regulate neuroinflammation and glial activation. Activated microglia and several pro-inflammatory cytokines play active roles in the pathogenesis of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.”

“ Current literature states that low-intensity exercise is sufficient to induce an anti-microglial activation effect by regulating the expressions of various factors. Some of these factors (e.g., myokines) can directly inhibit microglial activation via assorted mechanisms that subsequently prevent neuroinflammation in the CNS. Considerable evidence also suggests that exercise may inhibit microglial activation by downregulation of the levels of pro-inflammatory factors.”

https://www.mdpi.com/2073-4409/8/7/691/htm

Bottom Line: Along with exercise, there are other things you can do to decrease brain inflammation such as: sauna; intermittent fasting; calorie reduction; adequate sleep; certain supplements, especially Omega-3 fatty acids, luteolin and curcumin; clean organic pesticide free foods; keeping your blood sugar under optimal control; gut and microbiome health such as fermented foods, probiotics, healthy fiber rich foods; good oral and dental health; etc.

To reduce any of the signs of brain inflammation requires (in my experience) that ALL of the possible factors that drive inflammation in your brain or body need to be evaluated and balanced and here is a good way to start: take a yoga class 2 to 3 x per week and get moving!

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Health Update: New Anti-Viral for your Natural Medicine Cabinet

Mon, 18 Jul 2022 12:25:00 GMT

7.18.22

Hello again one and all:

I just reviewed multiple papers that outline the significant anti-viral effects of the natural substance called propolis. You may be aware that we offer this at our office, and it is called B. Immune Throat Spray from Beekeepers Naturals. I first learned of it at the start of the pandemic in March of 2020 and have recommended it ever since. It is important to note that while this is so promising, there have not been enough randomized trials on humans to recommend this as a standard treatment. That means that there is a strong rationale for using propolis as an adjunct to other/traditional care and that is how it’s use should be considered. Once you read the papers, I think you will agree. Here is some of the science:

“Since propolis is nontoxic and practically without side effects, patients should ask for the medical recommendation to include propolis in combination with the antiviral agents or with the new vaccines when available. Previous research from our group revealed that propolis might exert a synergistic action in combination with some antibiotics. ^[ ²² ^, ²³⁷ ^, ²³⁸ ^] Thus, we strongly suggest the evaluation of propolis effectiveness in combination with different antiviral drugs to obtain a new treatment for viral diseases. In this context, Altindis et al. ^[ ²³⁹ ^] investigated in vitro the effects of propolis and olive leaf extract (OLE) alone or in combination with acyclovir regarding their antiviral activity against HSV-1. This combination exerted an efficient antiviral effect and caused no CPE, suggesting that reduced doses and side effects of acyclovir could be achieved by a simultaneous administration of propolis and OLE. Propolis could be used for COVID-19 prevention (prophylactic effect) or even in combination with the recommended treatment of this disease (therapeutic effect) due to its biological properties.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7928728/

“Conclusions : Propolis is among the few natural remedies that have been utilized for centuries, and modern laboratory investigations have confirmed that the effectiveness of propolis originates from its extracts and derivatives against multiple disease models, including viral infections… These components have significant activities that target a myriad of pathological and reparative processes, including immune signaling pathways. The demonstrated efficacy against a wide range of human viruses has provided a rationale, and paved the way, for studies on the efficacy of propolis to be tested against SARS-CoV-2.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8391193/

“Until now, only a few clinical studies have evaluated the putative efficacy of propolis oral administration in the case of respiratory diseases…Nonetheless, preclinical studies support the all-round potential of propolis in respiratory diseases and, given the current emergency caused by the COVID-19 pandemic and the limited therapeutic options, propolis should be suggested as a reasonably safe and hopefully effective therapeutic agent. https://onlinelibrary.wiley.com/doi/full/10.1002/med.21866

Bottom Line: Evidence like the above presented research is why I use the spray daily and offer it at the practice. While there is not enough final data to definitively know exactly how effective propolis is, my experience has been very positive and when used as an additional therapy, and not as a stand-alone therapy, there is reasonable data to support the usage as a general health support. Here is a summary of what most of the papers tell us:

“To determine if propolis specifically affects SARS-CoV-2 will require more research. But given that propolis is a risk-free product, except for those who may develop an allergy to it, the known biological activities of this natural bee product lead us to suggest its use for reducing the risk and impact of infection and as an adjunct to treatment.” https://www.sciencedirect.com/science/article/pii/S0753332220308155

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Balance and Mortality Risk are Linked

Mon, 11 Jul 2022 12:20:00 GMT

The post Balance and Mortality Risk are Linked appeared first on RICHMOND CHIROPRACTIC NEUROLOGY .

Health Update: Vit. D, Brain Health, and Dementia Risk

Thu, 30 Jun 2022 16:53:00 GMT

July 4, 2022

Hello and Happy Independence Day to everyone:

Yes, it is so good to be independent…and if we want to stay that way and not be put into a memory care facility as we age then we need to keep our Vitamin D levels up. This research article that was recently published revealed that those with Vitamin D deficiency had a significantly increased risk of dementia. First, we already know that Vitamin D has known beneficial effects on brain health, immune function and keeping inflammation in check. Second, does this have any effect on our risk of dementia?

Conclusions

Low vitamin D status was associated with neuroimaging outcomes and the risks of dementia and stroke even after extensive covariate adjustment. MR analyses support a causal effect of vitamin D deficiency on dementia but not on stroke risk.

https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqac107/6572356?login=false

Bottom Line:

Make sure that your Vitamin D status is checked at least every 6 months and that you aim to keep your levels at around 60. This level of Vitamin D sufficiency appears to be optimal for overall health. It is best to get most of your Vitamin D from being outdoors and getting adequate sunshine on our skin in a safe and measured way. However, if that is not possible, Vitamin D supplementation along with Vitamin K2 as MK7 and Magnesium should keep your levels up to the good range. Just make sure that you get your levels checked with a blood test to make sure that you are not under or overdosing. Warning: if you are taking prescription blood thinners (this includes daily 81 mg. aspirin), check with your prescribing physician before taking Vitamin K2 (or any form of Vitamin K as there are several) as it may interfere with the blood thinning medication. It does appear that Vitamin K2 in the form of Vit. K2 MK-7 does not adversely affect those medications at a daily dose of 90 mcg. per day and supplements that pair the D3 and K2 as MK-7 do not usually exceed that dosage.

https://journals.lww.com/md-journal/fulltext/2021/06110/vitamin_k2__menaquinone_7__supplementation_does.29.aspx

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Health Update: Strength, Cognition and Dementia Risk

Mon, 27 Jun 2022 12:24:00 GMT

6.27.2022

Hello again to everyone:

Here is some more information about how our brain and body are connected. I have written previously that muscle mass/strength is the most sensitive biomarker for how well we will be as we age. The more muscle mass that we carry into our older years, the better…especially for our brains!

In this new research article, they asked the question:

“ Is reduced muscle strength, as measured by handgrip strength, associated with higher risk of dementia, poorer neuroimaging outcomes, and reduced cognition in both men and women?”

And the answer was:

Findings: This cohort study of 190 406 adults in the United Kingdom found associations for both men and women across multiple outcomes and with multiple adjustment strategies. Handgrip strength was associated with fluid intelligence, prospective memory, and dementia diagnoses; this association was most pronounced for vascular dementia.

Meaning : These findings add to a growing body of research suggesting that interventions designed to increase muscle strength, particularly among middle-aged adults, may hold promise for the maintenance of neurocognitive brain health.

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2793510

Bottom Line:

As part of a total health program, maintaining and/or increasing muscle mass and strength can be an essential part of staying cognitively healthy and assist in warding off dementia, brain fog and cognitive decline of most types. The simple thing to do is to make sure that you are keeping all of your muscles strong. Personally, I love yoga and I often add other types of muscle exercises that only require my body weight or elastic bands to create resistance and muscle strength. Remember to start slowly and gradually increase intensity and it is always a good idea to consult with a certified personal trainer or physical therapist to put together a strength program.

Also, gaining strength is an anti-inflammatory activity…start now and do not stop!! That is a big part of how you live longer and better so that we can fulfill our life purpose and be of good service to our world and our Creator.

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Health Update: Social Isolation and Loneliness Up Dementia Risk

Mon, 20 Jun 2022 12:17:00 GMT

Hello again everyone:

This is a topic that I covered before, however, it is really very relevant today because of how the pandemic has forced many of us into socially isolated situations. It turns out that…guess what…social isolation and loneliness result in an increased burden of inflammation.

“Social isolation was linked with lower volume in brain areas related to cognition and associated with a higher risk of subsequent dementia as well, a longitudinal study showed. Recent research has shown that lonely older adults who otherwise would be expected to have relatively low risk had a threefold greater risk of dementia than those who weren’t lonely. Midlife loneliness also has been tied to late-life dementia and Alzheimer’s disease. Few studies, however, have looked at social isolation separately from loneliness.

“There is a difference between social isolation, which is an objective state of low social connections, and loneliness, which is subjectively perceived social isolation,” said co-author Edmund Rolls, PhD, of the University of Warwick in England.

“Both have risks to health but using the extensive multi-modal data set from the U.K. Biobank and working in a multidisciplinary way linking computational sciences and neuroscience, we have been able to show that it is social isolation, rather than the feeling of loneliness, which is an independent risk factor for later dementia,” he noted.

“With the growing prevalence of social isolation and loneliness over the past decades, this has been a serious yet underappreciated public health problem,” Rolls added. “Now, in the shadow of the COVID-19 pandemic there are implications for social relationship interventions and care, particularly in the older population.”

https://www.medpagetoday.com/neurology/dementia/99159?inf_contact_key=378dd12e89997e77abbe094a10df8ee509c74070ac2bf3cfa7869e3cfd4ff832

“Through a systematic investigation of the associations between social isolation, chronic inflammation, and adult mortality by cause using a nationally representative, population-based sample, we find support for the hypothesis that lack of social embeddedness elevates mortality risk through physiological upregulation of chronic inflammation.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3998519/

Bottom Line:

Friends don’t let friends stay socially isolated…we connect with them and keep them engaged. We get together with them and arrange a diverse array of activities, from church to food shopping, to visiting, to hiking, pickleball, playing games, book clubs, or even asking for their help with a yard or other type of appropriate activity. As you know, inflammation will cause, perpetuate, or aggravate any type of ailment. As it turns out, social engagement is a potent anti-inflammatory medication!!! Who knew friendship could be so medicinal!!! Don’t stay isolated…and this applies to children who have excessive screen time and may not get outside or play much with others…for health’s sake get outside and get moving a bit…even a daily walk with a buddy or a walking meeting at work…just get together and do something…and the more fun it is, the better it will be!!

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Health Update: Don’t Miss Your Chance to Prevent Dementia!

Mon, 13 Jun 2022 12:24:00 GMT

6.13.22

Hello everyone:

Yes, you read that headline correctly…now mainstream medicine is recognizing that our lifestyle is a primary driver of dementia and that many potential cases of brain degeneration may be preventable. Over 10% of surveyed adults reported some level of cognitive decline, a serious indicator of future dementia risk. It is becoming more widely recognized that there is not a single cause of dementia, but that brain degeneration is driven by inflammation that has multiple causes and drivers that lead from subjective cognitive decline to full on dementia. I have included so many links to show how there is an emerging a consensus about how brain and body health are totally inter-related :

“ Nearly half of all US adults aged 45 and older have modifiable risk factors for Alzheimer’s disease and related dementias (ADRD), including hypertension , low levels of physical activity, and obesity , new research shows.

“Given the prevalence of modifiable risk factors for ADRD and anticipated growth of the older adult population and those with ADRD, this new goal, (which is a new public health initiative to reduce risk factors) has the potential to benefit a large proportion of US adults,” the investigators write.

https://www.medscape.com/viewarticle/974341?sso=true&impID=4278895&uac=428598BV&src=mkm_ret_220528_mscpmrk_neuro_alzheimers

“Our results show it is never too early or never too late to make lifestyle changes that will make a difference.”

https://www.medscape.com/viewarticle/883211#vp_3

Results of a randomized trial suggest lifestyle intervention that addresses a variety of risk factors simultaneously can have cognitive benefits for people at risk for cognitive impairment and Alzheimer’s disease (AD).

https://www.medscape.com/viewarticle/828387

More evidence that brain games enhance function and reduce cognitive decline.

https://www.medscape.com/viewarticle/828285

https://www.medscape.com/viewarticle/828387

Targeting multiple lifestyle factors, including physical activity, diet, vascular risk factors, and brain training, slowed cognitive decline among older healthy individuals in the first randomized, controlled trial of its kind.

https://www.medscape.com/viewarticle/841355

“I think the core message is that looking after your diet and your physical and mental health is the best way to fight dementia,” lead author Claudia Cooper, PhD, MRCPsych, from the Division of Psychiatry at University College London, United Kingdom, told Medscape Medical News.

“My feeling is that those things that appear to prevent dementia are good, common-sense things that are good for physical health anyway,” said Dr Cooper, adding that it should therefore be “very easy” for clinicians to recommend that their patients incorporate them.

https://www.medscape.com/viewarticle/840975

Bottom Line:

All 0f this information has been previously discussed by Dr. Dale Bredesen who was the first to successfully applied functional medicine principles to Alzheimer’s and dementia. However, they all fail to mention that it was his work that pioneered this field. The main take away is that by implementing specific lifestyle measures you can substantially reduce your risks as well as increase your overall health. Why? Because all of these measures will reduce inflammation and improve health and function. Once again, I strongly recommend Dr. Bredesen’s latest book “The End of Alzheimer’s Program” as nearly everyone can gain something positive from reading or sharing this book.

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Health Update: Health Risks of Non-Stick Chemicals (They are everywhere!)

Thu, 02 Jun 2022 19:56:00 GMT

Hello once again:

Here is more data on a class of ‘forever’ chemicals that we are exposed to daily. It is worth knowing about them so that you can avoid them.

“PFAS are a family of over 9,000 chemicals with many industrial uses that offer water- and stain-resistant, adding flame retardant and chemical stability properties to textiles.

They are also found in contaminated drinking water, fast foods, personal care and cosmetic products, and some non-stick cookware.

These PFAS accumulate in tissues in the body and are associated with compromised liver, thyroid, kidney, and reproductive health, and an increased risk of testicular and kidney cancers.

The abundance of PFAS makes them difficult to avoid, but choosing PFAS-free food packages, filtering drinking water, avoiding stain- and water-resistant coatings and makeup, and limiting highly processed foods may reduce exposure and long-term health risks.”

https://www.medicalnewstoday.com/articles/pfas-in-diet-and-other-sources-the-health-risks?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2022-05-14&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9#Avoiding-PFAS

Bottom Line:

Avoid them as much as possible. From the article above, here are some steps to reduce exposure: “Regardless, there may still be some steps that you can take to reduce exposure to PFAS and subsequent health risks:

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Health Update: Anti-Inflammatory Drugs May Prolong Pain

Thu, 26 May 2022 12:29:00 GMT

Hello everyone:

Here is some news that has been known for quite some time and is now making headlines once again. The following quote sums it up quite nicely:

“A new study questions the conventional wisdom of using steroids and anti-inflammatory drugs like ibuprofen to treat low back pain if exercise and other non-drug therapies don’t work right away.

Those medications offer relief from acute pain but may actually increase a person’s chances of developing chronic pain, said the study published in Science Translational Medicine . The study indicates that inflammation is a normal part of recovering from a painful injury and that inhibiting inflammation may result in more-difficult-to-treat chronic pain.”

https://www.medscape.com/viewarticle/973975?uac=428598BV&faf=1&sso=true&impID=4247073&src=wnl_edit_tpal

And from the article referenced from the above link:

“Together, our results suggest that active immune processes confer adaptation at the acute pain stage, and impairment of such inflammatory responses in subjects with acute LBP (or TMD) increases the risk of developing chronic pain. These adaptive inflammatory responses are intrinsically transcriptionally driven, probably modified by both genetics and environmental factors, and can be inhibited by steroids and NSAIDs. These responses are transient, which is probably the main reason why they were previously overlooked. Our conclusions may have a substantial impact on medical treatment of the most common presenting complaints to health care professionals. Specifically, our data suggest that the long-term effects of anti-inflammatory drugs should be further investigated in the treatment of acute LBP and likely other pain conditions.”

https://www.science.org/doi/10.1126/scitranslmed.abj9954

Bottom Line:

If you have an acute injury, there is research literature stating that the use of anti-inflammatory medications of any type should not be used for more than 5 days if at all possible. This is because the medication will delay or abort the resolution process of inflammation and set the stage for chronic inflammation and pain as well as delayed or poor or ineffective healing. (See the link at the bottom of the page, and if interested go to page 8 and 9.) Alternatives that do not interfere with healing and resolution are such things as: chiropractic adjustments; physical therapy; Curcumin from Turmeric; Boswellia: Ginger; Omega-3 Essential Fatty Acids. (These supplements should not be used if you are on blood thinning medications). There are many more pro-resolution and anti-inflammatory resources for chronic conditions, however, here we are referencing mainly acute issues. Talk with the prescribing physician about this issue if you are on longer term anti-inflammatory medications about any possible alternatives. You can also reach out to us as this is a special interest of ours because if you have read our blog before, then you know that inflammation causes, perpetuates, and/or aggravates every known human ailment and that we have natural strategies to help protect your health from inflammation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4845539/

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Health Update: Inflammatory Foods Shrink Your Brain…For Real!!

Thu, 19 May 2022 12:16:00 GMT

Hello once again everyone:

This is definitely news you can use. Diets high in inflammatory foods were linked with global markers of brain aging, brain shrinkage, and cerebral small vessel disease on MRI, a cross-sectional study showed.

“Systemic inflammatory processes in the body, including the brain, can be influenced by diet, leading to its important contributory role in brain aging,” the researchers observed.

“In our study we found evidence of an association between DII (Dietary Inflammatory Index) scores and global markers of brain volumes and vascular brain injury, which are early markers of dementia,” they wrote. “Moreover, previous studies have shown associations between the DII and risk factors of dementia. Our findings indicate potential for prevention by dietary modification.”

https://www.medpagetoday.com/neurology/dementia/98704?xid=nl_mpt_Neurology_update_2022-05-13&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Automated%20Specialty%20Update%20Neurology%20BiWeekly%20FRIDAY%202022-05-13&utm_term=NL_Spec_Neurology_Update_Active

Additionally , “three times greater risk of dementia tied to diets low in fruit, vegetables, legumes

https://www.medpagetoday.com/neurology/dementia/95626

Bottom Line:

Consuming a diet low in inflammatory potential is an extremely critical part of a brain protective plan. This goes for children as much as adults of all ages. We cannot expect our children to grow and function optimally with the traditional Standard American Diet (SAD!), we all must consume a primarily plant-based food plan with little to no processed foods ever. Drive through foods are 95% inflammatory, either the food itself or the way it was processed/cooked or both. Friends don’t let friends inflame their bodies and brains. Bodily inflammation will absolutely inflame the brain and vice versa!

If you have any dementia in your family, please make the shift to a brain protective food plan now. It is easier than you might think and more important than you might know. If you think that eating to lower inflammation is all about subtracting your favorite foods, in my experience those that make the switch find new favorite foods and seldom miss the ones that were silently killing them in one way or another. It is not about subtraction as much as it is about adding truly health building nutritional foods for life.

For ideas on lower inflammatory food plans check out these links on my website: www.richmondchironeuro.com and click on the Resources tab, then click on Diet and Nutrition and look for the Renew Food Plan and/or the Elimination Diet Plan from the Institute for Functional Medicine. There are 3 downloadable pdf’s for each plan that contain a food/shopping list, a thorough explanation of what it is all about and what to expect, and a guide for meal plans and recipes to try. Save your brain, save your health, and eat better, then feel better, look better, and save you and your loved one’s future!!

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Health Update: Inflammation from Energy Surplus…Say What?

Mon, 16 May 2022 12:28:00 GMT

Hello everyone:

This is a very intriguing paper on a subject that affects 75% of us and that is the balance of essential fatty acids in our diet. It turns out that the modern dietary changes (which refers to an increase in processed foods loaded with damaged Omega-6 oils and reduced Omega-3’s) alter cellular communications. This translates to reveal that an imbalance in, and/or an excess of nutrients is a form of metabolic stress that leads to negative alterations in the immune system that leads to chronic inflammation and further abnormal function.

Gradually this chronic overload of food energy expands fat tissue that leads to oxygen stress and negative alterations in immune function. In our country, there is a profound shift in consumption of greater and greater amounts of saturated and Omega-6 fats, and lower and lower amounts of Omega-3 fats. This in turn results in the formation of a massive amount of pro-inflammatory molecules creating an inflammatory expression leading to immune and cardiac and other metabolic destructive health issues.

Abstract: Chronic low-grade inflammation in adipose tissue has been recognized as a key step in the development of obesity-associated complications. In obesity, the accumulation of infiltrating macrophages in adipose tissue and their phenotypic switch to M1-type dysregulate inflammatory adipokine production leading to obesity-linked insulin resistance. Resolvins are potent anti-inflammatory and pro-resolving mediators endogenously generated from omega-3 fatty acids that act as “stop-signals” of the inflammatory response promoting the resolution of inflammation. Recently, a deficit in the production of these endogenous anti-inflammatory signals has been demonstrated in obese adipose tissue. The restoration of their levels by either exogenous administration of these mediators or feeding omega-3-enriched diets, improves the inflammatory status of adipose tissue and ameliorates metabolic dysfunction.

Mechanisms of resolution in adipose tissue inflammation: Cellular processes involved in resolution of inflammation include macrophage (a type of white blood cell) engulfment of apoptotic neutrophils (efferocytosis), macrophage efflux into lymphatics, phenotypic switching of macrophages to a pro-resolving phenotype and recruitment of T _regs . Many of these cellular processes are facilitated by SPM during the initial resolution phase to effectively repair and restore tissue architecture and function.

https://www.sciencedirect.com/science/article/abs/pii/S1098882313000397

Bottom Line:

Find ways to consume more Omega-3’s daily and reduce your amount of Omega-6’s. Here is a partial list of those oils high in Omega-6’s:

Omega-3 sources:

Please note that RESOLUTION of inflammation is an immune process and that many of those processes rely on Omega-3 essential fatty acids that are metabolized into SPM’s (Selective Pro-resolving Mediators). I routinely test patient’s blood for their levels of Omega-6’s and 3’s and at least 75 to 80% of the time the 3’s are too low and the Omega 6:3 ratio is too high. In other words, having too much 6’s and too little 3’s is an extremely common problem. Since inflammation causes, aggravates, or perpetuates virtually every known ailment, getting your dietary fats balanced is a crucial component to lower inflammation and assist in the recovery from chronic conditions as well as improve preventive maintenance efforts. Get yours checked!!! If you are taking Omega-3 supplements, you do not need more than 3000 mg. per day to get great results. Taking more than that can interfere with blood clotting, so be careful.

We do need Omega-6’s for optimal health, but we absolutely do not need processed, treated, or damaged Omega-6’s that are found in nearly all processed foods…even those that are organic. The Omega-6’s that we should avoid are those found in prepared, packaged, and processed foods…so avoid the 3 P’s!!

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Health Update: Vagus Nerve and Long-Covid

Mon, 09 May 2022 12:06:00 GMT

Hello everyone:

The first link in this blog is a 1-page read from Medscape and highlights several important considerations for those with Long-Covid symptoms. It goes over why these symptoms are from how the virus has damaged the vagus nerve. As a practicing functional neurologist this article caught my eye. We have seen that inexpensive non-invasive transcutaneous vagus nerve stimulation (tVNS) is often very helpful in the recovery of post-virus long-haulers with vagus nerve symptoms and now the information is growing and important to share.

“Feb. 15, 2022 — Several long COVID symptoms could be linked to the effects of the coronavirus on a vital central nerve, according to new research being released this spring. The vagus nerve, which runs from the brain into the body, connects to the heart, lungs, intestines, and several muscles involved with swallowing. It plays a role in several body functions that control heart rate , speech, the gag reflex, sweating, and digestion. Those with long COVID and vagus nerve problems could face long-term issues with their voice, a hard time swallowing, dizziness, a high heart rate, low blood pressure , and diarrhea, the study authors found.

“Most long COVID subjects with vagus nerve dysfunction symptoms had a range of significant, clinically-relevant, structural and/or functional alterations in their vagus nerve, including nerve thickening, trouble swallowing, and symptoms of impaired breathing,” the study authors wrote. “Our findings so far thus point at vagus nerve dysfunction as a central pathophysiological feature of long COVID.”

Symptoms of vagus nerve dysfunction related to Covid: “The most frequent symptoms related to vagus nerve dysfunction were diarrhea (73%), high heart rates (59%), dizziness (45%), swallowing problems (45%), voice problems (45%), and low blood pressure (14%). “The study appears to add to a growing collection of data suggesting at least some of the symptoms of long COVID is mediated through a direct impact on the nervous system,” David Strain, MD, a clinical senior lecturer at the University of Exeter Medical School, told the Science Media Centre . “Establishing vagal nerve damage is useful information, as there are recognized, albeit not perfect, treatments for other causes of vagal nerve dysfunction that may be extrapolated to be beneficial for people with this type of long COVID,” he said. ”

https://www.webmd.com/lung/news/20220215/covid-symptoms-linked-to-vagus-nerve

Bottom Line:

This is important news as we have used the safe and easy to use tVNS to help multiple Long-Covid patients with vagus nerve symptoms. It is great that now there are multiple research papers to support our efforts. If you or anyone you know has these awful Long-Covid issues, consider telling them about this information and perhaps they can get some help. Of importance is to note that we do not use tVNS as a sole component of care. This is because we have often seen that to obtain optimal results related to vagus nerve health required us to apply a comprehensive and individualized functional medicine protocol of steps to lower systemic inflammation that allow the tVNS to work much better. Here are some links about vagus nerve stimulation applied to Long-Covid:

https://emrespublisher.com/open-access-pdf/transcutaneous-auricular-vagus-nerve-stimulation-can-reverse-the-manifestations-of-the-long-covid-syndrome-a-pilot-study-100011.pdf

https://www.frontiersin.org/articles/10.3389/fmed.2021.625836/full

https://www.cidrap.umn.edu/news-perspective/2022/02/scientists-propose-cause-symptoms-treatment-long-covid-19

https://www.europeanpharmaceuticalreview.com/news/158262/long-covid-symptoms-improved-with-neuromodulation/

https://pubmed.ncbi.nlm.nih.gov/34026778/

https://www.brainstimjrnl.com/article/S1935-861X(21)00613-6/fulltext

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When to Eat is as Important as What to Eat: Simple Rules to Follow

Mon, 02 May 2022 12:15:00 GMT

Hello everyone:

The good news is that all of us have probably heard that the pandemic phase of Covid has ended. Lockdowns and working from home have caused a significant number of sub-optimal issues with food that have resulted in poor health outcomes. But now we can move on…and one important strategy that is easy to implement is meal timing. As it turns out, when we eat is as important as what we eat. There is more and more evidence to support this finding as reported in the research literature and why this is so important:

https://journals.sagepub.com/doi/full/10.1177/0748730419892105

“When your biological clocks are out of sync with the environment, health can be negatively affected. For example, we know that the body expects to use certain kinds of fuel (i.e., fat, sugar) at specific times of the day. Your body is best at digesting food/drinks when you are active and light is present. Thus, eating/drinking when your body expects you to sleep/rest, and it is dark, can disrupt this system and compromise metabolism. In contrast, a consistent daily cycle of eating and fasting may nurture a healthy circadian clock and optimize metabolism. Indeed, in rodents, a regular daily schedule of eating and fasting keeps them healthy. The science of circadian biology is offering new clues on potential optimal meal-timing patterns.”

Bottom Line:

Here are the simple rules to follow as a part of your plan to promote optimal health and to protect your future, as well as how to improve your health overall such as when we want to lose weight or maintain a healthy weight:

What is the best eating pattern? There are almost no studies in humans comparing different meal-timing schedules to determine if one meal-timing strategy is better than the others. From what we know, our best available research suggests that 3 meal-timing habits are likely important for good health:

The authors also state: “ It is also important to note that the response to a given dietary pattern may be different across different individuals; what may be optimal for one person may be different for another. Individuals should work with a health care provider knowledgeable in nutrition when considering new dieting strategies.”

I have found that to be very true. Some do well skipping breakfast but following the other rules, especially the light dinner. Some do well following rule #2…but all of us should follow rule #3!! What rule #3 means is to stop all calories at least 3 hours before bed. I personally follow all 3 rules, and this has helped me a great deal, and I have witnessed it works for healthy and sustained weight management for most. Go for it!!

Here is another interesting article that is fun to read and offers some important insights:

https://www.bbc.com/future/article/20220412-should-we-be-eating-three-meals-a-day?utm_source=pocket-newtab

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Covid-19 & Health Update: Brain Loss Begins 30 Years Before Symptoms

Wed, 20 Apr 2022 12:31:00 GMT

Hello again everyone:

As you know from previous blogs, inflammation causes, perpetuates, or aggravates every known human chronic condition…from brain health to immune capabilities. Thus, it is important to consider that the early signs of Alzheimer’s can begin as early as 30 years before being diagnosed. Did you know that AD (Alzheimer’s Disease) has some estimating that it is the third leading cause of death…or that half of those that reach 85 will have dementia? If you are a baby boomer, your rates are expected to triple? AD is known to have a significant inflammatory component that has multiple drivers that at some point are mediated through the immune system.

As you know, as of today there is no official treatment for AD. We know a lot about it, and the area that has the greatest success has been shown to be functional medicine approaches. These are comprehensive lifestyle measures that may include adding or subtracting specific foods, intermittent fasting, supplements, sleep optimization, stress reduction, blood flow and oxygen normalization, blood sugar balancing, getting rid of toxins, getting rid of any latent or hidden infections, balancing hormones and more.

What do these all have in common? The reduction of inflammation and optimization of our immune system…not only to protect your brain but protect your health during the pandemic…it all works together!! One thing you can do now is to start and stay on an anti-inflammatory food plan!! Please read this brief article on inflammation, it is worth the quick read to really get the fact that getting a handle on inflammation is critical.

https://getpocket.com/explore/item/chronic-inflammation-is-long-lasting-insidious-dangerous-and-you-may-not-even-know-you-have-it?utm_source=pocket-newtab

Bottom Line:

What you eat really matters a lot! It is NOT too early to consider adopting lifestyle strategies to lower your risk of AD or any other dementia. If you want a more comprehensive look into this, I recommend the following book by Dale Bredesen, M.D.: “The End of Alzheimer’s Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age”

Another study revealed those that ate green leafy vegetables daily had the cognitive abilities of a person 11 years younger than those that consumed none.

https://www.sciencedaily.com/releases/2015/03/150330112227.htm

Another study showed that aging women who consumed fruit and green vegetables declined significantly slower than those with low intake.

https://pubmed.ncbi.nlm.nih.gov/15852398/

Here are some foods and herbs that are especially brain friendly and beneficial (all of these should be organic only!)

The post Covid-19 & Health Update: Brain Loss Begins 30 Years Before Symptoms appeared first on RICHMOND CHIROPRACTIC NEUROLOGY .

Covid-19 & Health Update: Inflammatory Foods Increase Dementia Risk

Thu, 14 Apr 2022 13:17:00 GMT

Hello everyone:

As you know, I have consistently said that inflammation causes, perpetuates, or aggravates every known human ailment, and that includes dementias of all types. Previous blogs have directed you to lists of pro or anti-inflammatory foods, cookbooks, supplements and more to allow you to get in on the ground floor of this anti-inflammatory movement. Now we can add that as part of a comprehensive individualized protocol, the anti-inflammatory food plan is a definite must.

“ Background and Objectives: Aging is characterized by a functional shift of the immune system toward a proinflammatory phenotype. This derangement has been associated with cognitive decline and has been implicated in the pathogenesis of dementia. Diet can modulate systemic inflammation; thus, it may be a valuable tool to counteract the associated risk for cognitive impairment and dementia.”

“Discussion: In the present study, higher DII scores (indicating greater proinflammatory diet potential) were associated with an increased risk for incident dementia. These findings might avail the development of primary dementia preventive strategies through tailored and precise dietary interventions.”

https://n.neurology.org/content/97/24/e2381

This is important because at this moment, there is no medical treatment for dementia that has been proven effective. The only effective model to emerge so far is the functional medicine model where ALL sources of inflammation are tracked down and reduced or removed. In other words, dementia is very seldom the result of a single cause but the cumulative damage from multiple sources of chronic low-level inflammation. Guess what? Diet is a key source of chronic inflammation so start now to eat right and reduce your risk of this horrible disease.

Bottom Line:

Notice they state that aging is characterized by a shift of the immune system toward a pro-inflammatory state…which explains to a great extent why the elderly are so prone to poor outcomes related to any infection including Covid. To combat that state, simply start eating a low inflammatory potential food plan. You can go online to my website to download (free) the 3 pdfs’ on either the Renew Food Plan or the Elimination Food Plan. Each one is an anti-inflammatory food plan with 3 documents that outline a list of all the best foods to eat, shopping list, menus, menu planning, and the reasons/purposes behind these approaches. Go to the home page, click on the Resources tab, and scroll down till you find the Renew plan on page 1, or the Elimination Plan on page 2. You should stick to these plans for 3 to 6 months before re-introducing foods at which point you will find out which foods are not your friends.

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Covid-19 & Health Update: Pesticides Prematurely Age Immune Function

Sat, 09 Apr 2022 15:43:00 GMT

Hello again:

Here we share some information that chronic exposure to multiple low-level pesticides (which mimics real life) results in a prematurely aged, unbalanced and inefficient immune system. These articles acknowledge that

“ The general population is chronically exposed to multiple environmental contaminants such as pesticides . We have previously demonstrated that human mesenchymal stem cells (MSCs) exposed in vitro to low doses of a mixture of seven common pesticides showed a permanent phenotype modification with a specific induction of an oxidative stress-related senescence. (premature aging and thus immune-incompetent). ”

They went on to conclude:

“Our results show common characteristics of an aged tissue induced by exposure to a mixture of pesticides, long culture and to some extent MSCs from aging donor, suggesting that accelerated cellular aging can be induced by noncytotoxic doses of combined pesticides. Our results suggest that, through their MSCs premature aging effect, might participate in the acceleration of pathologies such as obesity, degenerative diseases, and cancers. In the latter case, these modifications can directly influence the fate of numerous dysplastic tissues by affecting the tumoral niche, in particular through the modifications of MSCs immune-modulatory properties.”

https://academic.oup.com/stmcls/article/37/8/1083/6449179?login=true

Bottom Line: What this means is that chronic, low level pesticide exposures, like eating non-organic food, results in obesity, degenerative diseases, cancers, and other illnesses that are related to this immune dysfunction. In other words, it is very important to eat clean, whole, organic unprocessed foods…especially during a pandemic and beyond. Here is a link to get you started on finding and avoiding the most heavily contaminated non-organic foods as well as the cleanest foods. Of course, the best is to just simply go all organic!

https://www.medscape.com/viewarticle/971785?uac=428598BV&faf=1&sso=true&impID=4149889&src=wnl_edit_tpal#vp_1

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Covid-10 & Health Information: Updates on Sleep, Belly Fat and Alcohol

Mon, 04 Apr 2022 11:59:00 GMT

Hello everyone:

I got a lot of feedback regarding my last blogs on sleep and alcohol, so just to give some pushback to the pushback I received, I want to share these two articles with you. Here are the fundamentals:

Even very light alcohol intake is associated with an increased risk for cardiovascular disease compared with not drinking at all, and the risk increases exponentially as alcohol intake rises, even at moderate levels, a new study shows.

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2790520

A controlled study of sleep-deprived young adults has provided the first causal evidence linking the lack of sleep to a bdominal obesity and harmful visceral, or “belly” fat.

https://www.sciencedirect.com/science/article/abs/pii/S0735109722003102?via%3Dihub

Bottom Line:

In a previous blog we covered how altered sleep patterns caused elevations of stress hormones, insulin, testosterone and estrogen, lowered melatonin, increased inflammation, destroyed mood, and damaged immune function. Here they show that it also results in obesity which causes and aggravates of all the above I just listed and more. So please go back to that blog and get a few tips on upgrading your sleep.

We also recently went over how no amount of alcohol was found beneficial to our health. To those who have expressed dismay about that, it would be a practical approach to this issue to go alcohol free until you reach your health goals, and if you absolutely must, re-introduce very small amounts infrequently…for example, one to two beers or one 4 oz. glass of wine once or twice a week. Please do not re-establish the lifestyle patterns that may have gotten you into the health crisis you originally sought assistance for.

Just make sure your sleep and alcohol patterns are congruent with your health goals. If you want to lose your health gradually or rapidly, then all you need to do is not get adequate sleep and drink some alcohol regularly among other things. A helpful way to look at this issue is the way a dentist looks at brushing and flossing daily. When asked, when can I quit brushing and flossing, the dentists reply is that you can stop whenever you want to lose your teeth and health. So…ask yourself the following questions:

The answer to all those questions is the same and it is that you can do those things whenever you want to lose your health or suffer. Why not make the commitment to go all in for your mental, emotional, physical, and spiritual health and see what happens? Put together a plan to upgrade each of those aspects of your life, take it one step at a time and go at a pace that does not overwhelm you…you will surely find some success that will be very gratifying.

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Covid-19 & Health Update: Sweeteners & Immune Dysfunction & Cancer

Sat, 26 Mar 2022 14:37:00 GMT

Hello everyone:

The good news is that Spring is here and it is always a great time for renewal and upgrading of healthy habits. One ‘habit’ that we should all ditch are artificial sweeteners, and this includes Stevia. Here are the highlights for the problems associated with consumption of artificial sweeteners:

· Weight gain

· Intestinal inflammation

· Alteration of the gut microbiome (in a bad way)

· Imbalanced immune functions: increases inflammation & decreases defense

· Causes or contributes to significant increased cancer risk

· Increases cravings for sweet/bad carb consumption

· Alters hormonal functions, such as insulin

Bottom Line:

There does not appear to be any upside to using artificial sweeteners, so simply avoid them. Do not replace them by consuming more ‘natural’ sweeteners like fructose, or table sugar or honey or agave or coconut sugar etc. Instead, reduce the consumption of sweeteners overall so that your consumption accounts for a very minor component of your daily caloric intake, say less than 5%. One way to pull a ‘sweet tooth’ is through a choice of foods that do not turn to sugar quickly while undertaking intermittent fasting. That would look like this:

· Avoid and reduce all processed foods, including all grains. These foods turn to sugar quickly and increase insulin and leptin and increase our cravings for them.

· Intermittent fasting: get all your calories within a 10 to 12-hour window and no calories at all for 14 hours. Water is your best friend here.

· This combination will take anywhere from 3 weeks to 3 months to allow your body to access how to burn fat stores…so give it time and be patient.

I cannot tell you how many people are simply amazed at how much better they feel when they cut out sugars and reduce grains. You can do it!!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941818/pdf/BMRI2018-1345282.pdf

https://www.medpagetoday.com/primarycare/dietnutrition/97857?xid=nl_mpt_DHE_2022-03-24&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Evening%202022-03-24&utm_term=NL_Daily_DHE_dual-gmail-definition

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003950

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Covid-19 & Health Update: Sleep, Immunity, and the Pandemic

Tue, 22 Mar 2022 13:14:00 GMT

Hello everyone:

Sleep is an important topic for all of us during these stressful times at home and abroad. This is really an enormously important issue for most of us. The first link below shows how a lack of quality sleep ignites the fight or flight response in us all night and why this can be very detrimental to your health. The second link shows how sleep is critically related to immune function. Here are some quotes:

“Sleep and the circadian system are strong regulators of immunological processes. The basis of this influence is a bidirectional communication between the central nervous and immune system which is mediated by shared signals (neurotransmitters, hormones, and cytokines) and direct innervations of the immune system by the autonomic nervous system (vagus nerve).

Many immune functions display prominent rhythms in synchrony with the regular 24-h sleep–wake cycle, reflecting the synergistic actions of sleep and the circadian system on these parameters.

Prolonged sleep curtailment and the accompanying stress response invoke a persistent unspecific production of pro-inflammatory cytokines, best described as chronic low-grade inflammation, and also produce immunodeficiency, which both have detrimental effects on health.”

https://link.springer.com/article/10.1007/s00424-011-1044-0?correlationId=ac0e3b7c-03d9-47d0-8ac6-cce856c91e8f

“Ambient nighttime light exposure is implicated as a risk factor for adverse health outcomes, including cardiometabolic disease. However, the effects of nighttime light exposure during sleep on cardiometabolic outcomes and the related mechanisms are unclear. This laboratory study shows that, in healthy adults, one night of moderate (100 lx) light exposure during sleep increases nighttime heart rate, decreases heart rate variability (higher sympathovagal balance), and increases next-morning insulin resistance when compared to sleep in a dimly lit (<3 lx) environment. Moreover, a positive relationship between higher sympathovagal balance and insulin levels suggests that sympathetic activation may play a role in the observed light-induced changes in insulin sensitivity.”

https://www.pnas.org/doi/10.1073/pnas.2113290119

Bottom Line:

Poor quality sleep is akin to playing in traffic…it ends up being highly stressful with negative impacts on heart rate, blood pressure, production of melatonin, increased insulin and decreased weight loss, blood sugar controls degenerate, increased stress hormone production and strong, negative effects on immune function, increases the sympathetic nervous system activity and blunts the vagus nerve which leads to immune dysfunction and digestive problems and much more. To improve sleep quality here are some tips:

PS: New data shows that getting rid of changing the clocks twice a year is a great idea, however, we should NOT stay with daylight savings time but should stick with Standard Time…after you read this link, consider contacting your Congressional representatives and let them know the facts on this matter.

https://theconversation.com/why-daylight-saving-time-is-unhealthy-a-neurologist-explains-175427

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Covid-19 & Health Update: Fiber, Gut and Brain Immune Connection

Mon, 14 Mar 2022 12:10:00 GMT

Hello everyone:

A new study has revealed that a diet with higher fiber intake, and one that has a lot of soluble fiber, is now linked to a lower incidence of disabling dementia…25% lower risk which is very consequential. How does that work? It turns out than higher fiber feeds the gut bacteria which then positively enhances brain neuroplasticity and brain function. For example: our gut bacteria convert some fibers into short chain fatty acids (butyrate, acetate and proprionate) which not only mend our gut lining (reduce leaky gut) but also downregulate inflammation via immune mechanisms as well as assist with the creation of BDNF (Brain Derived Neurotrophic Factor) to enhance brain function, maintenance, and development. Please note that this new information supports previous blogs about how to reduce inflammation and upregulate/balance the immune system via a plant-based approach…which is of course very pertinent to our pandemic world.

Who knew that the food we eat could have such a fantastic impact on our mental and cognitive health as well as heal the gut and reduce or attenuate neuro-inflammation?

https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2027592

https://www.medscape.com/viewarticle/969760?uac=428598BV&faf=1&sso=true&impID=4082731&src=mkm_ret_220312_mscpmrk_neuro_dementia

Bottom Line:

The best place to get the fiber you need is still a plant-based food plan. In past newsletters I have gone over how to get started on a plant-based diet as well as why…yet here is another study that shows how vital such an approach to food really is. Here is a quote from the Medscape article:

“Commenting for Medscape Medical News , Uma Naidoo, MD, director of nutritional and lifestyle psychiatry, Massachusetts General Hospital, Boston, and nutrition educator at Harvard Medical School, said the study “adds to the growing pool of evidence suggesting that a diet rich in colorful, plant-based foods can benefit our neurological and psychiatric health, especially as we age.”

Naidoo, also a chef and the author of This Is Your Brain on Food , who was not involved in the study, continued, “In nutritional psychiatry, balance is key and therefore consuming a well-rounded diet including ample amounts of fiber — particularly from sources like steel-cut oats, beans, lentils, and numerous other fruits and vegetables — can be part of a healthy lifestyle and prevention against cognitive decline in later years.

“While the study authors admit to limitations within the study, in my opinion, eating healthier has so many mental and physical health benefits that it’s a nutritional psychiatry no-brainer,” she added . (Please note the ironic choice of words in that last sentence!)

Go plant-based!!! Try it for 6 months and see what happens…you can always stop and go back to your old food plan if you do not see any benefits…just give it a real 100% trial…it will help most of us in many different aspects of health…brain, heart, blood sugar and more!!

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Covid-19 & Health Update: FAQs about Alcohol Consumption

Mon, 07 Mar 2022 13:12:00 GMT

Hello everyone:

I get this question a lot: can I still drink some wine or alcohol while on this food plan to reduce inflammation, heal my gut, detox my body etc.?

The short answer is…no. For some this is hard to hear, so I pulled together some links to share with you that you can check out for yourself…but research is now showing that literally no amount of alcohol is beneficial. Anyone who reads my blogs knows that inflammation causes, perpetuates, or aggravates ALL human ailments…every single one including immune suppression (not a good thing to have in a pandemic), aging, dementia, fatigue, fogginess, cancer, depression, anxiety, allergies, gut problems, stress, nutrient deficiencies, insomnia, arthritis, digestion problems, and especially leaky gut…etc., etc. It turns out that alcohol consumption, even the amount in only ½ of a beer will induce health damaging inflammation. Check out these links for yourself:

https://www.nature.com/articles/s41467-022-28735-5

https://www.npr.org/2018/08/24/641618937/no-amount-of-alcohol-is-good-for-your-health-global-study-claims

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2842521/

https://riahealth.com/2019/08/27/alcohol-and-inflammation/

“Chronic alcohol use impairs not only gut and liver functions, but also multi-organ interactions, leading to persistent systemic inflammation and ultimately, to organ damage. (This starts at just ½ of a beer per day!) Alcohol metabolism directly leads to the production of reactive oxygen species, known for their ability to stimulate activation of a key inflammation transcription factor nuclear factor-κB (NF-κB). Hypoxia, resulting from alcohol metabolism, is also known to induce the inflammatory response.”

Bottom Line:

To be sure, you can find articles saying that some alcohol in some situations is Ok, and you can argue for consumption if you would like to. A better way to think about it is to acknowledge that it is a risky behavior, and if you are in the middle of working to overcome a chronic health problem, or if there is a family history of dementia or cancer or addiction etc., then you should consider just saying no. No amount of alcohol is safe for brain health, that has been proven. Remember that alcohol consumption is not the only thing assaulting your health, and that combining alcohol with other health destroying multipliers will just make things really a lot worse. For instance, the SAD food plan (Standard American Diet) with a side of alcohol will just increase your risk of bringing out some disease that you may be at risk of. You can think about what you may be at risk for developing by looking at your family tree simply because you may have a pre-disposition to those conditions that you can aggravate with alcohol, stress, the SAD foods, etc.

You may think that you can still consume alcohol but just a bit less…that is not what the literature says:

“Consistent with prior literature, we find negative associations between alcohol intake and brain macrostructure and microstructure. Specifically, alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter microstructure. Here, we show that the negative associations between alcohol intake and brain macrostructure and microstructure are already apparent in individuals consuming an average of only one to two daily alcohol units and become stronger as alcohol intake increases.

As drinking increased from one alcohol unit (about half a beer) a day to two units (a pint of beer or a glass of wine) in 50-year-olds, for example, brain changes were equivalent to the effect of aging 2 years. An increase from two alcohol units to three showed changes equivalent to aging 3.5 years. ”

PS: Not drinking all week and concentrating alcohol consumption on the weekends (binging) is just as bad. If you have any chronic health problems, it may be best to avoid all forms of alcohol all the time. After all, what are your goals in life? Whatever they are, you simply cannot be at your best consuming alcohol. The last link above, from riahealth.com, is really pretty good but newer research shows that damage comes from even light alcohol consumption, no just heavier drinking.

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Covid-19 & Health Update: Chronic Stress = Inflammation & Illness

Mon, 28 Feb 2022 13:02:00 GMT

Hello again everyone:

Stress is an inevitable part of life, and we do need some stress to function optimally. Without any stress we would atrophy and wither across all of our systems including muscular, bone, brain, heart, immune etc. However, too much stress for too long is degenerative across all systems as well. We can measure our stress response to see if it is normal by looking at the normal ups and downs of the primary stress hormone, cortisol. This hormone is highest in the morning and lowest at night. When this normal up and down curve happens, researchers find we have the fewest health problems…yet when the curve is flattened or reversed, we have the most health problems.

Highlights

*immune and inflammatory system dysregulation, fatigue, cancer, obesity/BMI/adiposity, externalizing symptoms, internalizing symptoms, depression symptoms and disorders, other mental health, other physical health, and mortality outcomes were all associated with a flatter diurnal cortisol slope.

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5568897/

Bottom Line:

Chronic stress leads to immune dysregulation and inflammation across multiple organs and systems. As you all know, inflammation causes, perpetuates, or aggravates every known human ailment. There are several things that may ameliorate and normalize the diurnal cortisol slope and most of us will need to incorporate several of them together to successfully reduce stress:

Our sincere thanks to you for spending some of your precious time with us. Our mission is to supply you with empowering information to upgrade your life and health. Love and gratitude to all!

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Covid-19 & Health Update: Food as Medicine Gains Momentum

Mon, 21 Feb 2022 13:18:00 GMT

Hello again:

If you have read my blog posts in the past, you will see that I will frequently say that inflammation causes, perpetuates, or aggravates virtually every human ailment. I also go on to elaborate on the primary causes of inflammation, such as latent or active infection, gut dysbiosis, toxin exposure, stress chemistry, allergies, dental health issues, detoxification pathway problems, air pollution and more…but the greatest single contributor is the diet. The foods we choose to eat can either help us keep a balance between purposeful and non-purposeful inflammation or create massive inflammation that leads to illness of all types.

When we are in a state of chronic low-grade inflammation, it is like we have placed our body into a slow cooker Crock Pot to let it simmer till it falls apart. It turns out that food choices really turn up the heat on the cooking process. Here is some news that you should take the time to go through:

Executive Summary:

The United States faces an unabating chronic disease epidemic, leading to skyrocketing health care costs and devastating effects for individuals, communities, and the nation. The connection between chronic disease and nutrition is undeniable; nutrition not only plays a role in the onset of disease but also its prevention, management, and treatment.

Efforts that involve a health care response to the need for better nutrition fall under the umbrella term “Food is Medicine.” An emerging body of research demonstrates the enormous promise of Food is Medicine interventions across a range of health conditions in improving health and quality of life, while also curbing health care costs.

https://www.aspeninstitute.org/wp-content/uploads/2022/01/Food-is-Medicine-Action-Plan-Final_012722.pdf

Bottom Line:

It is true that Food Is Medicine and this has been known since the time of Hippocrates with his famous quote “Let food be thy medicine and medicine be thy food”. To get on board this wisdom means that we may need to step back and take a new look at our food and why we choose the things we do consume. Virtually every single nutritional and supplemental program that is successful for any patient is successful because they have upgraded their food plan…you simply cannot out exercise or out supplement an inflammatory, nutrient imbalanced choice of foods.

There is mounting evidence that the one food plan that works the best is a plant-based approach, such as the Mediterranean Diet. Reducing the consumption of all processed foods as well as animal products continues to reveal that food is truly medicinal and is an absolute foundational aspect of healthy living. To ease into such a plan, I still recommend The Longevity Diet by Valter Longo, PhD…I have personally seen this approach generate amazing health benefits. For a safer and happier future, make sure you consume only healthy foods. Thank you for your time.

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Covid-19 & Health Update: Diet Lowers Risk of Moderate to Severe Covid

Mon, 14 Feb 2022 13:21:00 GMT

Hello everyone and Happy Valentine’s Day!

Here is some great news that shows that diet can be an effective strategy to reduce the risk of moderate to severe Covid infection. Many people know that the level of comorbidities that we carry can significantly increase our risk of severity and death from SARS-CoV2 infection and illness. Few know that 80% of those comorbidities are a direct cause of food choices and thus if we upgrade our food choices, we not only can reduce our comorbidities, but we can also reduce our risk of progressing into moderate to severe Covid infection. Here is what the researchers have to say:

What This Paper Adds:

In 2884 front-line healthcare workers from six countries (France, Germany, Italy, Spain, UK, USA), individuals who reported following plant-based diets and plant-based diets or pescatarian diets that were higher in vegetables, legumes, and nuts, and lower in poultry and red and processed meats, had 73% and 59% lower odds of moderate-to-severe COVID-19, respectively.

https://nutrition.bmj.com/content/4/1/257

Bottom Line:

The obvious conclusion is that it is a great idea to steer your food plan in this direction for many reasons, not the least of which is to reduce your possible risk of moderate to severe Covid-19. Of course, this is not a stand-alone therapy and must be considered supportive or adjunctive care, however, there is nothing that can replace this approach and it does appear to be effective and worthwhile. Start now and do not stop!!! You have nothing to lose but some weight!!

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Covid-19 & health Update: Long-Covid Reduced with Probiotics

Mon, 07 Feb 2022 14:20:00 GMT

Hello everyone:

Data shows that over 50% of those with Covid-19 who were hospitalized are now suffering with Long-Covid symptoms such as fatigue, fog, muscle aches and fatigue, and cognitive disturbances or fog. There is also the issue that post-Covid can cause the re-emergence of old infection issues like Epstein-Barr (mono), shingles, and Lyme’s. So, anything that can help has the potential to assist a lot of our community as about 30% of those that had Covid who were not hospitalized are reporting some Long-Covid issues.

Here is a hopeful article demonstrating how probiotics and systemic enzymes can help to alleviate some symptoms to some degree.

“This study demonstrates that a 14 days supplementation of ImmunoSEB + ProbioSEB CSC3 resolves post-COVID-19 fatigue. The proposed supplement regimen significantly reduces the burden of both, physical and mental fatigue and is effective as an early intervention in the recovery of COVID-19 patients, many of whom continue to experience severe fatigue including muscle weakness and “brain fog” several months after initial infection. Thus, while researchers are still characterizing post-COVID sequelae, we suggest the addition of these dietary supplements to other evidence-based multidisciplinary care approaches to improve functional status and quality of life in these patients.”

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8472462/

Bottom Line:

While I personally have not tried these products it would make sense that such an approach could be useful. It is low cost and if effective could be a great help to many of us. There are similar products available as well and you could try taking probiotics and systemic enzymes as outlined in this article and see how it goes…it does seem worth a try. Do a bit of research using key words such as: systemic enzymes; probiotics shelf stable. Note that the protocol lasted 2 weeks.

Systemic enzymes are enzymes that are not meant to digest food but are taken away from food and have been found to have some anti-inflammatory properties and an example is Serrapeptase or Lumbrokinase as these enzymes do not interfere with the normal blood clotting cascade whereas an enzyme called Nattokinase may. Or you could check out the products from the research article and see how it goes…of note is that there were no adverse events reported out of the 100 people that took the regimen.

At any rate, this is good news and if anyone gives it a try, please let me know how it goes.

Thank you one and all for reading our blog, you are appreciated.

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Covid-19 & Health Update: Exercise, Inflammation, Immunity and Goldilocks

Mon, 31 Jan 2022 14:14:00 GMT

Hello again everyone:

The title of this blog refers to the fact that just the right amount of exercise will boost the immune system and that too much exercise can be immune-suppressive. In other words, we need to get it right especially during this pandemic. There are many articles on this phenomenon so here are a few quotes from these two links:

During exercise, no matter acute or chronic, there exists a marked difference in the circulating levels of immune cells and other factors that have immunomodulatory effects by influencing leukocyte (white blood cells) trafficking and functions. The effects of exercise on the normal functioning of the immune system have been widely agreed to be profound.

Data accumulated from preclinical experiments have demonstrated that exercise can directly regulate the immune system and has the potential to indirectly regulate the immune system.

Based on exercise dose, prolonged periods of intensive exercise could depress immunity, while there was no doubt that regular exercise training may reduce the risk of disease such as URTI (Upper Respiratory Tract Infection) due to its anti-inflammatory, thymic- activity reinvigorated, and boost-immunity effects.

https://books.google.com/books?hl=en&lr=&id=uXHgDwAAQBAJ&oi=fnd&pg=PA393&dq=anti+inflammatory+effect+of+exercise&ots=IPDIQtWemu&sig=7NWCQxQv7ZCz_LS2b-6PiMc4fLM#v=onepage&q=anti%20inflammatory%20effect%20of%20exercise&f=false

Bottom Line:

Too much or too little exercise can be damaging to our immune and total health, so it may be wise to avoid prolonged periods of high intensity exercise and stick with consistently moderate levels of exercise to include stretching, walking, jogging, and resistance forms. Start slow and gradually work up and get checked out by your primary care physician before starting if you are just starting out or re-starting. Here are several links to guide you if you are just starting out:

https://www.healthline.com/nutrition/how-to-start-exercising

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide

https://www.npr.org/2018/12/12/676129459/get-started-exercising

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Covid-19 & Health Update: Exercise as Medicine During the Pandemic

Mon, 24 Jan 2022 13:14:00 GMT

Hello again friends:

As I recover from Covid, I had some time to think about what I might have done differently regarding prevention and recovery strategies. As a normal part of my lifestyle, I routinely perform around 4 hours of yoga every week. After doing a bit of research, I think I will add a bit more exercise. Here is why I think that this information is critical for all of us, and especially those of us over 50 as this demographic was the hardest hit by Covid-19 and its variants:

“Physical exercise is seen as the main ally for health promotion, preventing and protecting the organism from several diseases. Additionally, it is well-established that the practice of physical exercise is essential for well-being in the elderly population.

Recently, the world population started the confrontation against (COVID-19), which today is the most significant public health challenge in the world.

Determined as a pandemic (when on a large scale of severity in most parts of the world), organizations responsible for the prevention, maintenance, and treatment standards related to human health outlined some measures: social distancing. Since then, this has been the primary strategy in the fight against COVID-19 in several countries in the world. As a result, the limited practice of physical exercise became a significant concern for the elderly population.

However, physical exercise is a powerful ally for improving health, as it acts efficiently on the elderly immune function. It was reflected in better systemic functioning, mainly preventing infectious diseases .”

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.593903/full

Bottom Line:

As this article states, Exercise is Medicine for Health Promotion. While this paper focuses on the most at risk part of our population and the one that suffered the most deaths, this information applies to most of us and all ages. Recently, research has revealed that the “prevalence of metabolic health in American adults is ‘alarmingly low’, even among people who are a normal weight.” The researchers state that only 12% of us can be considered metabolically healthy and to restore oneself to metabolic health does not mean spending all day in the gym. It means eating right (avoid sugar, bad carbs, bad fats, toxins, and pesticides in foods by going organic, going plant based and reducing all animal products as a starter) and moving right and lowering stress. The links below give you more information and additional strategies to recover your metabolic health, thus improving your immune system and reducing risks from all infections. Now is a good time to upgrade your lifestyle patterns to optimize your health and safeguard your future as it relates to all aspects of your health and wellbeing.

https://www.sciencedaily.com/releases/2018/11/181128115045.htm

https://www.healthline.com/health-news/what-does-it-mean-to-be-metabolically-healthy#Explaining-the-low-rates-of-metabolic-health

https://www.mindbodygreen.com/articles/markers-of-metabolic-health

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COVID-19 and Health Update : Food and Immune Health

Mon, 17 Jan 2022 16:49:00 GMT

Hey again:

There is a growing body of literature that supports certain dietary patterns that will reduce inflammation and increase immune function. This is important because most conditions that kill or disable us are what are called ‘long-latency’ illnesses. This means that for most of us, it takes many years of poor eating to create diabetes, cardio-vascular diseases, cancer, dementia, high blood pressure, overweight or obesity, etc. We also know that if you have these pre-existing conditions your risk of severe Covid is much higher due to the low-grade chronic inflammation burden that comes with these conditions. This inflammation has negative effects on immune function that then acts as one of the underlying co-morbidities that drives the pandemic. Here is some info from MD Anderson Cancer Center:

“But there is one diet that is consistently proven, over more than two decades, to reduce your risk for cancer. It is a plant-based diet. Eating plant-based does not mean you can’t eat meat. It means your meals are mostly plants: vegetables , whole grains and fruits. Beans, seeds, and nuts are also included. Fill two-thirds of your plate with these plant-based foods. The remaining one-third should be a lean protein like chicken or fish, or a plant protein like tofu or beans.

“Plants give your body what it needs to help fight off infection,” says Andrea Murray, MD Anderson health education specialist. “A plant-based diet strengthens your immune system to protect you against germs and microorganisms.” Choosing plants will help all your body’s systems work the best they can. “We just have to eat plants. They are so important for our body’s long-term health,” says Murray.

https://www.mdanderson.org/ publications/focused-on- health/5-benefits-of-a-plant- based-diet.h20-1592991.html

Bottom Line:

If you are not already joining the plant-based revolution, now is a perfect time to start. Two of my favorite cookbooks are:

How Not To Die Cookbook by Michael Greger, MD

The 22 Day Revolution by Marco Borges

Simply invest a small amount of time to learn what it means to be plant-based and you are good to go!

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Covid-19 & Health Update: Get Ready!!!

Mon, 10 Jan 2022 13:59:00 GMT

Hey everyone:

Here is a sample of this week’s headlines:

Don’t Be Surprised When You Get Omicron

https://www.govexec.com/workforce/2021/12/dont-be-surprised-when-you-get-omicron/359886/

The Pandemic of the Vaccinated is Here

https://www.theatlantic.com/health/archive/2021/12/fully-vaccinated-omicron-infections/620953/?utm_medium=offsite&utm_source=govexec&utm_campaign=govexec

New Omicron Studies Help Explain Why the Variant is Mild but Spreads Fast

https://www.wsj.com/articles/new-omicron-studies-help-explain-why-the-variant-is-mild-but-spreads-fast-11641637803

Omicron Cases are Exploding

https://www.science.org/content/article/omicron-cases-are-exploding-scientists-still-don-t-know-how-bad-wave-will-be

“Economist Frederik Plesner Lyngse of the University of Copenhagen and the Danish Statens Serum Institute and his colleagues found that in households with a Delta outbreak, the unvaccinated were twice as likely to be infected by a household member as those who were fully vaccinated. In households struck by Omicron, unvaccinated and fully vaccinated people had roughly equal chances of catching the virus.”

Bottom Line: The U.S. has approximately 73% of the population noted as being fully vaccinated. But as the article above notes, whether you are vaccinated or not, you are still at risk and thus as the pandemic continues the Omicron variant has made it pretty obvious that it remains everyone’s problem. This means that no matter what your status (recovered from Covid, vaccinated, boosted or unvaccinated) you should take those steps to reduce your risk by improving your overall health status.

Just January 2 ^nd , I was diagnosed with Covid-19 and my primary care doctor confirmed that the Omicron variant is the dominant form in our area. I have been preparing to receive this possible diagnosis for nearly 2 years, doing everything I could to reduce both the risk and possible severity of disease. It still kicked my butt. It was 8 days ago the sore throat started and just today was my first day without fever…and I did literally everything I could to beat it back.

So, take this seriously, get ready and be prepared. In just last week’s blog it was noted that “…the elephant in the room is that the baseline general health in many western populations were already in a horrendous state to begin with.” Meaning that the severity of the pandemic in our country and others is primarily driven by our overall lack of health. Please consider that in addition to standard medical care it might be wise of all of us to step up our lifestyle factors such as eating clean, making sure your zinc, Vitamin C, Vitamin D, Quercetin and NAC are topped up, getting rest, getting your exercise, dumping the stress…then perhaps you can have a mild case because some will argue that “ Vaccinated or not, everyone is likely to get COVID-19 at some point, many experts say and “ The idea that we’re going to live our lives without ever getting it is a fantasy — and a dangerous one,’ says one epidemiologist.

https://www.ocregister.com/2021/10/03/vaccinated-or-not-everyone-is-likely-to-get-covid-19-at-some-point-many-experts-say/

All the tools are on the table, from vaccines to vitamins… so take good care and consider them all and use this pandemic as the launch pad for your health optimization in 2022!

PS: as of now, there is no solid evidence stating that either natural immunity or vaccination/booster acquired immunity will protect against Omicron…check out this paper from Harvard: “Thus, Omicron is expected to infect many more individuals at low risk for severe outcomes due to prior immunity…”

https://cdn1.sph.harvard.edu/wp-content/uploads/sites/2623/2021/12/21_Hanage_Bhattacharyya_Challenges-in-assessing-Omicron-severity_HCPDS-Working-Paper-Volume-21_No-10-1.pdf

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Covid-19 and Health Update: Health is True Wealth

Mon, 03 Jan 2022 12:46:00 GMT

Happy New Year everyone!

As we head into this year, there is a sense of hope that things will finally begin to approach a much more normal routine. One of the things that is widely recognized as the major fuel to this pandemic is the state of health of our nation. Specifically, the experts are referring to the pre-existing lack of health that exists across the globe and in the U.S.A. that has made the pandemic so much worse.

“But the elephant in the room is that the baseline general health in many western populations were already in a horrendous state to begin with. In the UK and USA more than 60% of adults are overweight or obese. How is this relevant to COVID-19?

It is well known in the medical literature that excess body fat induces immune dysregulation and chronic inflammation which is directly linked to the cytokine storm that is responsible for Acute Respiratory Distress Syndrome seen in influenza and other respiratory viruses.”

https://www.europeanscientist.com/en/article-of-the-week/covid-19-and-the-elephant-in-the-room/

“Certain underlying conditions and the number of conditions were associated with severe COVID-19 illness. Hypertension and disorders of lipid metabolism were the most frequent, whereas obesity, diabetes with complication, and anxiety disorders were the strongest risk factors for severe COVID-19 illness. Careful evaluation and management of underlying conditions among patients with COVID-19 can help stratify risk for severe illness.”

https://www.cdc.gov/pcd/issues/2021/21_0123.htm

Ok, I am sure that you get the point. It is not enough to highlight the fact that our country has done almost nothing to lower the risk of severe illness by promoting health building guidelines to reduce our underlying conditions. So here are two strategies that almost anyone can incorporate into their daily lifestyle that will increase your health and reduce your risk for most illnesses.

Bottom Line:

These two strategies are best when used together:

Intermittent Fasting (IF) combined with Plant Based Eating (PBE).

The two best books on this are:

“ The Obesity Code ” by Jason Fung, MD. He has also written two other books worth reading which are “The Diabetes Code” and “The Complete Guide to Fasting”, both of which are also available as summaries.

“The Longevity Diet” by Valter Longo, PhD.

There are quite a few other books on IF and PBE, so to own the concept, you simply spend a bit of time familiarizing yourself with the concepts, the foods, the timing, and the data and begin to upgrade your pantry and eating times to optimize your metabolism. It is these two basic concepts that I have made a part of my daily life and it the most successful way that I have found to keep my weight and health in good shape.

Many of you know that I topped out at 208 lbs. some 20 years ago and that now my average weight is 50 lbs. less. What drove me to rebalance my life is the realization that without optimal health and function, I could not fully serve the Creator and that a life of service holds the greatest meaning for me. Whatever your motivation, the beginning of another year is a traditional time when we review our health status and make resolutions and plans to improve in multiple aspects of our life. Because health is so fundamental and that most all other resolutions or plans depend upon us being healthy, taking steps to upgrade our health is a significant move towards realizing and fulfilling our life’s purpose. Let us know if we can assist you to reach your 2022 goals.

Love and gratitude to everyone from all of us here at Richmond Chiropractic Neurology.

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2787246?utm_campaign=articlePDF&utm_medium=articlePDFlink&utm_source=articlePDF&utm_content=jamanetworkopen.2021.39558

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Covid-19 & Health Update: Resolution Revolution Time Once Again

Mon, 27 Dec 2021 13:36:00 GMT

Hello again everyone:

Yes, it is once again that time of year when we consider what we can do to improve our life for the coming year. For many of us, that question may be easy to answer: we need to upgrade our food choices and improve our health. However, when we try to find out what the best food plan might be, we are confronted with a bewildering array of dietary programs all claiming to be THE answer, from WW to Jenny Craig to food delivered to the door ready to cook and on and on.

What may surprise you is that there is a decent consensus of what constitutes the best all-around food plan and that is the plant-based approach. In my last newsletter and blog, I posted a link (it is also posted below again) where you can read what an army of food scientists have figured out: going plant-based will improve your health and save the planet too. If there was one upgrade to your lifestyle that would have the greatest impact on the largest number of health parameters, it would be a consistent application of a clean, organic, nutrient dense plant-based diet. Here is a link to how going plant-based relieved chronic migraines:

https://www.today.com/health/plant-based-diet-completely-eliminated-1-man-s-chronic-migraines-t239419

Bottom Line: For a great New Year’s resolution, consider placing the dietary upgrade to a plant-based approach as a number one priority. Here is the link I promised above, and another one to a superb site offering recipes, resources and more. Spend some time on both links to not only see the science but how to easily and simply apply plant-based living.

https://www.delishknowledge.com/category/nutrition/

https://eatforum.org/eat-lancet-commission/

All of us here wish you and yours the best of Health and Wellness for the coming 2022 and beyond…peace, love, gratitude and kindness to you.

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Covid-19 & Health Update: Lifestyle vs. Life Expectancies in the U.S.

Sun, 19 Dec 2021 22:25:00 GMT

Hello everyone:

Merry Christmas to you and sincere best wishes for a healthy, peaceful, and prosperous 2022. One of the greatest gifts we can give to ourselves, our loves ones, our friends, our community, and the planet (yes…even the planet) is to life a lifestyle that promotes health and wellbeing. The results of this conscious effort lead to improvements in mental and emotional, physical, spiritual, and planetary health. It is an old bit of wisdom that acknowledges the fact that to help others, we must first ourselves be healthy and that health comes from a lifestyle that optimizes multiple domains of life. It is simpler than it sounds. Take a look at this resource:

https://www.ahajournals.org/doi/epub/10.1161/CIRCULATIONAHA.117.032047

“BACKGROUND:

Americans have a shorter life expectancy compared with residents of almost all other high-income countries. We aim to estimate the impact of lifestyle factors on premature mortality and life expectancy in the US population.

CONCLUSIONS:

Adopting a healthy lifestyle could substantially reduce premature mortality and prolong life expectancy in US adults. Adherence to 5 low-risk lifestyle-related factors (never smoking, a healthy weight, regular physical activity, a healthy diet, and moderate alcohol consumption) could prolong life expectancy at age 50 years by 14.0 and 12.2 years for female and male US adults compared with individuals who adopted zero low-risk lifestyle factors.

What Are the Clinical Implications?

Americans could narrow the life-expectancy gap between the United States and other industrialized countries by adopting a healthier lifestyle.

Prevention should be a top priority for national health policy, and preventive care should be an indispensable part of the US healthcare system.”

Bottom Line: In terms of actual numbers, the research showed that adopting all 5 healthy lifestyle factors added an average of 40 years of life to 50-year-old individuals, as opposed to 27 years…that is an average of 13 more years of life span where we are healthy and functional and not disabled (that is AMAZING!) …and this is accomplished through simple lifestyle upgrades. One of the primary strategies is to go more and more plant-based in our nutrition which I have gone over multiple times in the past blogs that are archived on our website for your review. Health is true wealth and can be a wonderful Christmas present to give to one and all and is in the spirit of honoring and thanking our Creator for these gifts during this special time of year. As I reported in the previous newsletter, diet can also significantly help us through this pandemic by boosting immune health and more, so this information remains very timely.

Please give it some thought and all of us here send you our best wishes for a happy and healthy Holy Day Season and beyond.

More information on how critical and important this issue is available in this link below. Scroll down this entire page on this link to find many vital topics that directly apply to you and how you can be a part of not only improving your health but that of the planet as well. Check out the Planetary Diet and how it directly applies to you! This is simply an incredible resource for you…please share!

https://eatforum.org/eat-lancet-commission/

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Plant-Based vs. Covid…to the Rescue (Again)!

Mon, 13 Dec 2021 13:22:00 GMT

Hello everyone:

Here is some new research on diet and Covid-19 outcomes, and once again food plans that are primarily plant-based show real world positive effects on our immune system functionality and outcomes directly related to Covid-19. In other words, this applies to you unless you are already primarily plant based.

What this paper adds

https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC8219480/

Bottom Line:

If you are not plant-based, get with it now! Reducing your consumption of poultry and red and all processed meats and increasing your vegetables, fruits, legumes, beans, nuts, and seeds can lead to such significant improvements in health that even your risk from this pandemic is lowered…whether you are vaccinated or not, this applies to you. I will continue to mention this dietary approach not only because it lowers inflammation, but it improves our health in foundational ways. We cannot gain significant benefits with supplements while we eat a sub-optimal food plan, they need to be implemented together and that is why food plans are foundational therapeutics in virtually all situations…from prevention to recovery and from acute to chronic conditions…we simply need to eat optimally. It is not only good for us, but it is good for the planet.

There are many great books and cookbooks out there on going plant-based and what that means, so do some research so that you can own the topic and save your own life and perhaps that of family and loved ones. If you find a particularly good book or cookbook, please share it with us!!

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Multi-Vitamins and Minerals Bolster Brain & Immunity

Mon, 06 Dec 2021 13:43:00 GMT

Hello again everyone:

Multi-Vitamins and Minerals are not generally thought of as being hot news, but now we have some science that this combination of nutrients not only slows age-related cognitive aging, but also significantly improves immune function. Check it out:

“Taking a daily multivitamin for 3 years is associated with a 60% slowing of cognitive aging, with the effects especially pronounced in patients with cardiovascular (CVD) disease, new research suggests.

The findings “may have important public health implications, particularly for brain health, given the accessibility of multivitamins and minerals, and their low cost and safety,” said study investigator Laura D. Baker, PhD, professor, Gerontology and Geriatric Medicine, Wake Forest School of Medicine, Winston-Salem, North Carolina.”

https://www.medscape.com/ viewarticle/962772?spon=26& uac=428598BV&impID=3790959& sso=true&faf=1&src=WNL_mdpls_ 211112_mscpedit_neur

“ Worldwide vitamin deficiencies play a primary etiological role in global disease burden [ 1 ]. About 35% of older adults in the United States, Canada and Europe are deficient in one or more micronutrients [ 2 , 3 ]. This is especially the case for vitamin C [ 4 , 5 ], zinc [ 6 ], and vitamin D [ 7 , 8 , 9 ]. These deficiencies may contribute to age-related decline of the immune system [ 10 , 11 ], which is most often characterized by increased levels of inflammation, reduced innate immune function and reduced T-cell functio n [ 12 , 13 ].

Although many nutrients play vital roles in the immune system, numerous studies highlight the importance of vitamin C, vitamin D, and zinc [ 14 , 15 ]. Vitamin C is important for neutrophil phagocytosis, motility, reactive oxygen species (ROS) generation, antimicrobial activity and monocyte locomotion [ 16 , 17 , 18 , 19 , 20 , 21 ]. Zinc sufficiency alters numbers and function of neutrophils, monocytes, natural killer T cells and B cells [ 22 , 23 ] and is an important mineral for neutrophil and monocyte chemotaxis [ 24 ]. Vitamin D is critical for both innate and adaptive immune function and it is required for induction of the cathelicidin antimicrobial peptide gene in activated monocytes/macrophages.”

https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC7468989/

Bottom Line:

It certainly seems like the habit of taking a high-quality multi-vitamin and mineral supplement is totally worth doing every day. In order to get therapeutic dosages of both vitamins and minerals, you need to take a separate multivitamin and a separate multimineral and this is an important distinction in this category of supplements. Also, make sure that the multivitamin has B-vitamins that are already activated. For example, B-6 should be labeled as Pyridoxal-5-Phosphate and not Pyridoxal Hydrocholoride. Your mineral supplement should be a true chelate, so look for minerals that are sourced from Albion (it will say so on the label). As a part of your pandemic preparedness, consider taking these supplements while you avoid processed foods, fast foods, and plasticizers/chemicals and seek out organic food sources.

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Covid-19 & Health Update: Does Zinc Really Work for Colds?

Sun, 28 Nov 2021 14:21:00 GMT

Hello everyone:

I hope that you all have had an excellent Thanksgiving holiday. One thing that I am truly grateful for is information that helps me to live an optimal life, and I am also thankful that I can share this data so that you and your loved ones can also be your best. This especially applies during this pandemic. In case you ever wondered if there is any science behind using zinc as a part of your anti-viral protocols, the answer is a loud yes!

“A new study published in BMJ Open adds to the evidence that zinc is effective against viral respiratory infections , such as colds. Use of zinc was also associated with an 87% lower risk of developing moderately severe symptoms (incidence rate ratio, 0.13; 95% CI, 0.04 – 0.38) and a 28% lower risk of developing milder symptoms.”

https://www.medscape.com/viewarticle/962467?spon=3&uac=428598BV&impID=3790912&sso=true&faf=1&src=WNL_mdpls_211112_mscpedit_infd

https://bmjopen.bmj.com/content/11/11/e047474

Bottom Line:

The careful use of zinc can assist your health and immune system in significant ways. It should be noted that zinc gels and nasal sprays have resulted in the loss of the sense of smell and that in some cases it was permanent. The article also notes that some people experience stomach/GI upset with zinc, and I have seen this also.

Often when a person has a gastro-intestinal reaction to zinc it can be because they are low in stomach acid. It is a type of loop problem: if you are low in zinc, you cannot make adequate stomach acid, and if you are low in stomach acid it is very difficult to absorb zinc. In other words, sometimes what looks like an adverse event is actually the uncovering of another problem.

What I have seen help this is to take betaine hydrochloride supplements with food and with zinc capsules, or to take a diluted tablespoon of apple cider vinegar if your stomach gets upset after taking zinc. The form of zinc that is the most well tolerated is called zinc glycinate, and I mostly recommend taking 20 to 30 mg. of zinc no more than twice a day. The risk for adverse events is low, but you should know about them. Often, after a while of taking zinc, I have seen a person’s digestive function improve so that they no longer need either the zinc or the betaine hydrochloride.

PS: If you take betaine hydrochloride (always with food) and experience any upset, stop taking it and take an antacid like TUMS or Rolaids and you should be fine in a short time and stop taking the betaine hydrochloride. Also, recall that zinc is not a primary care treatment nor a stand-alone treatment for any viral infection, but it is an essential part of our biochemistry needed for optimal immune function.

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Covid-19 & Health Update: Plant Based Gratitude for the Holidays

Mon, 22 Nov 2021 14:39:00 GMT

Hello everyone, and Happy Thanksgiving:

We want to thank everyone for your trust and confidence in our services, plus, we want to express our sincere gratitude to those of you who are continually looking to optimize your health. One of the best ways, and indeed, a foundational approach is through the adoption of a plant-based food plan. More and more science is emerging making this a topic that even mainstream medical newsletters write about…it is finally being realized just how super important food is. Even though Hippocrates is noted to have said “Let food me thy medicine and medicine be thy food”, it has taken a while to catch on. Here is a great article to help get you jump started into a healthier you:

The Benefits of Plant-Based Eating

“As most health providers understand, nutrition plays a key role in health. In 2012 alone, 45% of cardiometabolic deaths (due to diabetes, heart disease, and stroke) were associated with suboptimal nutrition — defined as a diet high in processed meats, sodium, and added sugars, and low in fruits, vegetables, and whole grains.

Plant-based diets have been growing in popularity in recent years, and with good reason: a growing body of evidence points to their role in improved management of chronic disease. In one study , participants with type 2 diabetes who followed a low-fat plant-based diet for 22 weeks saw a 1.23-point drop in their A1C compared with 0.38 points in those following the American Diabetes Association diet. This is comparable to the reductions seen with commonly used medications but without the side effects and costs.

In the BROAD study , participants following a whole food plant-based diet experienced an average weight loss of 11.5 kg after 12 months. The Lifestyle Heart Trial demonstrated that dietary interventions coupled with lifestyle changes were associated with reversal of coronary artery disease.”

Bottom Line: Give this article a quick read through and move into a more plant based diet and watch how much better you feel. You can do this!!

Thanks again for letting us be a part of your health care team, and all the best to you for the coming holidays!!

https://www.medpagetoday.com/popmedicine/popmedicine/95749?xid=nl_popmed_2021-11-19&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=PopMedicine_111921&utm_term=NL_Gen_Int_PopMedicine_Active

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Covid-19 & Health Update: Once Again Plastics In Our Food Makes News

Mon, 15 Nov 2021 13:37:00 GMT

Hey there everyone:

Plastics in our foods continues to make news. Only about 10 years ago, those of us that tried to warn everyone about this risk were laughed at. Now, scientists are taking a second look and issuing warnings too. Take a look:

“Endocrine-disrupting chemicals linked to a variety of health problems are abundant in fast foods sold in the United States, such as chicken nuggets, hamburgers, and cheese pizza, new research suggests.

The first-of-its-kind study, which measured concentrations of chemicals such as phthalates in foods and gloves from US fast food chains, is also the first to detect the plasticizer DEHT in fast foods.

A class of chemicals used in food packaging and food processing equipment, phthalates such as DEHP and DnBP, can leach out of these items and interfere with hormone production, Edwards said. They are linked with a wide variety of reproductive, developmental, brain, and immune effects, as well as with childhood obesity , asthma , cancer, and cardiovascular problems.

Overall, fast food samples containing meat — including chicken nuggets, chicken burritos, and hamburgers — contained higher levels of these chemicals, Edwards noted.

“We know fast food is not the most nutritious, and now we’re seeing these chemicals in it we shouldn’t be exposed to,” she said.

Bottom Line:

Do your absolute best to avoid plastics by avoiding fast foods; check your personal care products and cleaning products at EWG.org; do not store or heat anything in plastic; do not drink through plastic lids or from plastic cups; etc. Do a little research to fill yourself in on what to do and it will assist your efforts at a clean and optimal lifestyle. Please notice that the articles you will find do talk about how these chemicals alter the immune system, potentially making it important to avoid them NOW during this pandemic.

https://www.medscape.com/viewarticle/962638?spon=26&uac=428598BV&impID=3790959&sso=true&faf=1&src=WNL_mdpls_211112_mscpedit_neur

https://www.nature.com/articles/s41370-021-00392-8

https://www.theguardian.com/lifeandstyle/2015/feb/10/phthalates-plastics-chemicals-research-analysis

https://www.ewg.org/consumer-guides

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Covid-19 & Health Update: Antiviral Defense Can Begin in the Gut!

Mon, 08 Nov 2021 13:14:00 GMT

Hello everyone:

Here is a very interesting and helpful article on how gut health directly impacts our ability to put up a fight against infectious viruses. Many might say…well…who knew? However, once we understand that our gut houses nearly 75% of our immune secreting cells, it becomes more apparent. Here are a few quotes from the Harvard article ⁽¹⁾ :

“The role of the gut microbiome in disease and health has been well established. Yet, how the bacteria residing in our guts protect us from viral infections is not well understood.

Now, for the first time, Harvard Medical School researchers have described how this happens in mice and have identified the specific population of gut microbes that modulates both localized and systemic immune response to ward off viral invaders.

The work, published Nov. 18 in Cell , pinpoints a group of gut microbes, and a specific species within it, that causes immune cells to release virus-repelling chemicals known as type 1 interferons.

The team cautions that the results remain to be confirmed in further animal studies and then replicated in humans, but the findings point to a novel strategy that could help enhance antiviral immunity in people.”

Bottom Line: These researchers found that the supplementation with the probiotic called Bacteroides fragilis “ … demonstrated that supplementation with this commensal microbial molecule is sufficient to restore the protective effects of the whole microbiota in animals with depleted gut microbiota.”

Given that the Standard American Diet (SAD) can deplete and imbalance our gut flora, it seems like a good idea to figure out how to restore the gut biome. Research shows that this restoration can be done with diet…that is…more plant based whole, organic, unprocessed plants that are great sources of soluble fiber…which helps restore B. Fragilis and other important probiotics. ⁽²⁾ That is great news, as not only does eating healthy assist our ability to fight infections, but it also helps in numerous other ways to keep us optimal.

⁽¹⁾ https://hms.harvard.edu/news/antiviral-defense-gut

⁽²⁾ https://pubmed.ncbi.nlm.nih.gov/32332136/

PS: Currently, there is no probiotic supplement that I know of that has any of the Bacteroides probiotics…the solution for now is in our food choices!

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Covid19 & Health Update: Serious Concerns About Plastics and Immunity

Mon, 01 Nov 2021 12:39:00 GMT

Hello everyone:

As you know, inflammation causes, aggravates, or perpetuates virtually every known human condition or illness. We also know that inflammation is predominantly an immune system response and that there are two types of inflammation: purposeful and non-purposeful. It is the non-purposeful inflammation which is what is driving the epidemic of chronic conditions and diseases…and there are many drivers of inflammation including primarily latent or hidden infections, toxins (plastics), foods, stress chemistry, allergies, and autoimmune conditions. Today we will focus on plastics due to the “extensive contamination of our food and water sources with microplastics…” and “ Scientists estimate that each week we swallow 5 grams of tiny plastic particles that have found their way into our food and water supplies – equivalent to the weight of a credit card.”

From the links below, here are some important points:

Researchers Find Microplastics in Food and Water Alter the Immune System

“A team of University of New Mexico researchers is exploring whether the presence of these microplastics in the body affects the immune system and how they might trigger inflammatory bowel disease (IBD) and other ailments.

“If something crosses the (gut) barrier that doesn’t need to cross, macrophages (white blood cells) go there and engulf them,” explains immunologist Eliseo Castillo, PhD, an assistant professor in the UNM Division of Gastroenterology & Hepatology , who helped lead the study. In a paper published in the journal Cell Biology & Toxicology , Castillo and his colleagues found that when macrophages encountered and ingested 10-micron spheres of polystyrene, their function was altered and they released inflammatory molecules.

“It is changing the metabolism of the cells, which can alter inflammatory responses,” Castillo says. “During intestinal inflammation – states of chronic illness such as ulcerative colitis and Crohn’s disease, both forms of IBD – these macrophages become more inflammatory and they’re more abundant in the gut.”

The multitude of cell types in the gut are all interconnected, he says. “If you perturb any one of them you can perturb all of them. If we’re constantly ingesting microplastics you can see how this can start to affect not only the gut but the rest of the immune system.”

On top of that, these microplastics are shown to be a disease vector of fungus as well as enhance antibiotic resistance, enhance respiratory infections (think Covid!) and more…check the bottom 3 links below.

Bottom Line: It certainly seems like a great idea to avoid microplastics as a component of reducing your inflammatory burden and prevent future health issues. This is especially true for children and those with autoimmunity and any chronic health condition. On top of that, the effects that these plastics cause through the immune system can affect ANY part of the body as the inflammation spills over into all parts of the body…thus it can make ANY PROBLEM worse. So… get rid of water in plastic bottles, no more plastic wrap, no heating anything in plastic, and go to www.ewg.org and look up safe cleaning products and cosmetics and personal care products. The more we demand the products we purchase are not packaged in plastic and do not contain plastics, the more they will respond to market demand…let your voice be heard!

https://hsc.unm.edu/news/2021/06/microplastics-altering-immune-system.html

https://link.springer.com/article/10.1007/s10565-021-09616-x

https://www.sciencedirect.com/science/article/abs/pii/S0048969721007117

https://www.biotechniques.com/microbiology/microplastic-and-antibiotic-resistant-bacteria-the-double-threat/

https://news.njit.edu/study-shows-microplastic-waste-becomes-hubs-pathogens-antibiotic-resistant-bacteria

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Covid-19 & Health Update: Plant-Based Diet Potential Benefits in Long-Covid

Mon, 25 Oct 2021 12:37:00 GMT

Hello everyone:

Hope this email finds all of us doing well. A good question is to wonder if there is any evidence to show that a plant-based food plan would be helpful during this pandemic? This paper seeks to answer that question. Importantly, it has been previously shown that plant-based diets are helpful in reducing the underlying conditions that make the virus more lethal and/or severe. This includes such things as obesity, diabetes, blood pressure, kidney disease, and more. Now we are dealing with Long-Covid as well and there is only emerging evidence of what can help with this chronic and often devastating condition. Here is some uplifting news from partial quotes of the Abstract from the paper below:

Abstract:

Purpose of review: The SARS-CoV-2-pandemic has caused mortality and morbidity at an unprecedented global scale. Many patients infected with SARS-CoV-2 continue to experience symptoms after the acute phase of infection and report fatigue, sleep difficulties, anxiety, and depression as well as arthralgia and muscle weakness. Summarized under the umbrella term “long-COVID,” these symptoms may last weeks to months and impose a substantial burden on affected individuals. Dietary approaches to tackle these complications have received comparably little attention. Although plant-based diets in particular were shown to exert benefits on underlying conditions linked to poor COVID-19 outcomes, their role with regard to COVID-19 sequelae is yet largely unknown. Thus, this review sought to investigate whether a plant-based diet could reduce the burden of long-COVID.

Recent findings: The number of clinical trials investigating the role of plant-based nutrition in COVID-19 prevention and management is currently limited. Yet, there is evidence from pre-pandemic observational and clinical studies that a plant-based diet may be of general benefit with regard to several clinical conditions that can also be found in individuals with COVID-19. These include anxiety, depression, sleep disorders, and musculoskeletal pain. Adoption of a plant-based diet leads to a reduced intake in pro-inflammatory mediators and could be one accessible strategy to tackle long-COVID associated prolonged systemic inflammation. Plant-based diets may be of general benefit with regard to some of the most commonly found COVID-19 sequelae. Additional trials investigating which plant-based eating patterns confer the greatest benefit in the battle against long-COVID are urgently warranted.

Bottom Line: To reduce your inflammatory burden and make significant advances in health as it relates to comorbidities requires a foundational dietary strategy that optimally supports all aspects of health. Therefore, the plant-based approach offers the most hope to reduce the underlying chronic health conditions that are making the SARS-CoV-2 more severe and lethal. We all know that the people most affected by the virus are those with multiple comorbidities…it is certainly not too late to make the move to lowering your risk by seeking optimal health and diet is the foundation on which health is built and maintained. Please do not wait!

https://pubmed.ncbi.nlm.nih.gov/34506003/

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Environmental Mold Exposure

Mon, 18 Oct 2021 14:00:00 GMT

CLICK HERE TO VIEW:

Environmental Mold Exposure

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Covid-19 & Health Update: Public Health in Decline Since Pandemic

Mon, 18 Oct 2021 12:59:00 GMT

Hello everyone:

New reports reveal that during the pandemic there has been a significant increase in obesity and overweight as a result of the stress, job loss, lack of exercise and really poor dietary choices. Comfort food is killing us. Here is some of the data:

“ The findings confirm what several recent research studies have found: Many Americans have gained significant weight since the COVID-19 crisis started, likely fueled by an increase in sedentary behavior, stress and troubles such as job and income loss that make healthy eating harder.” ⁽¹⁾

Bottom Line:

There is a way out of this, and it relies upon eating a clean diet. Not saying that shifting away from the Standard American Diet (SAD diet) is easy, but it is essential if your goals are to avoid disability and disease.

Abstract:

Dietary patterns high in refined starches, sugar, and saturated and trans-fatty acids, poor in natural antioxidants and fiber from fruits, vegetables, and whole grains, and poor in omega-3 fatty acids may cause an activation of the innate immune system, most likely by excessive production of proinflammatory cytokines associated with a reduced production of anti-inflammatory cytokines. Several epidemiological studies have evaluated the effects of a Mediterranean pattern as protective against several diseases associated with chronic low-grade inflammation such as cancer, diabetes, obesity, atherosclerosis, metabolic syndrome and cognition disorders.” ⁽²⁾

PS: Why go over this information? Because consuming sub-optimal foods leads to disease as well as impairing the immune system which thus makes us more vulnerable to infections of all types as well as pandemic risks. Diet has been shown to be the leading cause of death and disability in the U.S. and during this pandemic it seems to have gotten considerably worse. If you want to feel better, look better, protect your health and your future then it simply requires that you consume and optimal diet. If you want to increase your health in any way, it requires an optimal diet…there is no other way. Really.

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Covid-19 & Health Update: What is Inflammaging??

Thu, 07 Oct 2021 12:51:00 GMT

Hey everyone:

I am continuing the theme of managing inflammation as a crucial part of health promotion and prevention of age-related illness. Here are some quotes from an excellent paper that summarizes this enormous amount of data into an easy-to-understand introduction:

“The progressively older population in developed countries is reflected in an increase in the number of people suffering from age-related chronic inflammatory diseases such as metabolic syndrome, diabetes, heart and lung diseases, cancer, osteoporosis, arthritis, and dementia.

The common denominator of these factors is the inflammatory response. Chronic low-grade systemic inflammation during physiological aging and immune senescence are intertwined in the pathogenesis of premature aging also defined as ‘inflammaging.’ The latter has been associated with frailty, morbidity, and mortality in elderly subjects.

Today, human diet is believed to have a major influence on both the development and prevention of age-related diseases. Most plant-derived dietary phytochemicals and macro- and micronutrients modulate oxidative stress and inflammatory signaling and regulate metabolic pathways and bioenergetics that can be translated into stable epigenetic patterns of gene expression. Therefore, diet interventions designed for healthy aging have become a hot topic in nutritional epigenomic research.

Remarkably, humans present a broad range of responses to similar dietary challenges due to both genetic and epigenetic modulations of the expression of target proteins and key genes involved in the metabolism and distribution of the dietary constituents. Here, we will summarize the epigenetic actions of dietary components, including phytochemicals, and macro- and micronutrients as well as metabolites, that can attenuate inflammaging.”

Bottom Line:

Just a few brief comments related to the highlighted text above:

Why do I continue to write about this?? Because of what I have witnessed, in my own life and in the lives of those who come to our office to improve their health, when people eat clean, organic, unprocessed food…it is often seemingly miraculous how the body can renew itself. Most often I recommend the Elimination Diet or the Renew Food Plan and get to witness impressive results in those that stick with it.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389409/

https://richmondchironeuro.com/category/diet-nutrition/page/2/

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Covid-19 & Health Update: Get Moving for Optimal Immune Health

Mon, 04 Oct 2021 12:49:00 GMT

Hello again everyone:

The lockdown during the ongoing pandemic has resulted in many of us not exercising like we were. This lack of exercise results in poor and reduced or impaired immune function. We all should know by now that as we age, our immune system undergoes a series of changes that decreases our ability to fight off infections and increases low-grade inflammation. This chronic low-grade background inflammation promotes chronic diseases and health conditions of all types. In addition to poor dietary choices, a lack of exercise (or too much exercise) can induce inflammation and thus impaired immune responses. These age-related processes are not inevitable, and a combination of a clean diet and exercise can help us keep our immune systems in optimal condition to keep us healthy under all circumstances…especially now.

Many observational studies have shown that physically active people of any age have better immune responses to vaccinations and less chronic inflammation. In the short-term, exercise boosts the ability of the immune system to find and fight off pathogens, while in the long-term, exercise has anti-inflammatory effects which can prevent the chronic low-grade inflammation typically associated with aging.

Bottom Line:

The Goldilocks principle is one that certainly applies to exercise: too much or too little exercise promotes inflammation…whereas the right amount of exercise will offer many benefits. So…get moving and do not stop. Here are a few of the benefits that the authors mention ⁽¹⁾ :

And as most of you know, my absolute favorite exercise is yoga. Check this out ⁽²⁾ :

“New research published in the Journal of Behavioral Medicine suggests that yoga can be a helpful way to boost your immune system and decrease inflammation in the body.”

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Covid-19 & Health Update: Wheat Sensitivity and Immune Health

Mon, 27 Sep 2021 12:14:00 GMT

Hello again Everyone and Happy Fall:

As you may know, we are all in a war with inflammation and infection. A major cause of unidentified food sensitivities that leads to gut inflammation can also potentially create nutritional deficiencies critical to maintaining optimal immune function. Standard methods of detecting gluten induced gut damage (endoscopy…a scope to look down into the intestines) fail to detect wheat sensitivity, and thus the authors suggest that using a withdrawal method might still be the best way to identify hidden food sensitivities. ⁽¹⁾ You may have seen my previous blogs on the Modified Elimination Diet, also known as Whole 30 and other iterations. Fundamentally, you simply remove the most common inflammatory foods from your diet for at least 3o days (I find that 120 days is much better) and then re-introduce the food and note any symptoms. You can find more about this on my website under Resources and look for the Elimination Diet Plans.

As it turns out, even low-grade inflammation will negatively affect our digestion and may result in malabsorption of critical nutrients. ⁽²⁾ This may happen with or without obvious symptoms. For example, malabsorption of the essential mineral zinc can have very bad effects on many systems, especially the immune system. In these pandemic times, none of us can afford to have a sub-optimal immune system. ⁽³⁾

Bottom Line:

If you want to optimize your health, consider going on the Elimination Diet for 90 to 120 days. This is the most recommended program that I use to help people overcome chronic inflammation. If you don’t create an optimal, anti-inflammatory food plan, no amount of supplements or exercise will overcome the inflammation you create. Thus, you may benefit from this if you have any chronic, nagging health issues (large or small) that you would like to see improve. You can find out more about this approach at link numbers 4 through 6 below.

Right now, in this evolving pandemic, it is even more urgent to address a new model for post-pandemic wellness that emphasizes our individual and collective responsibility to actively take care of our own health and wellness to secure a safer and brighter future. It is certainly more than worthy of the investment in your time. In case you are not aware of this, poor diet is the leading driver of death in our country.

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Covid-19 & Health Update: Stop Inflammation with Foods

Mon, 20 Sep 2021 12:19:00 GMT

Hello again everyone:

This is such an important topic that I will continue to beat it to death until everyone is eating organic and clean…it is the primary path to reducing the burden of chronic disease that we face in this country and around the world. What do the authors say, and they say it best:

“Constant overproduction of pro-inflammatory molecules leads to chronic inflammation. Unlike acute inflammation, which is essential for healing, chronic inflammation can delay healing and, if left unchecked, contribute to a host of diseases. There is growing evidence that some dietary factors can play important roles in maintaining health and even reversing the progression of chronic diseases, with anti-inflammatory effects as important underlying mechanism. Such findings add to the body of evidence that certain dietary components, including polyphenols and other types of compounds, found in various dietary factors including fruits, berries, vegetables, nuts, whole grains, and foods of marine origin, can play an important role in attenuating and mitigating chronic pro-inflammatory processes associated with chronic diseases.”

https://pubs.acs.org/doi/abs/10.1021/jf3007008

You might wonder why this is so important and if you do, just read this to get the idea:

“Although the immune system is one of the body’s key defense mechanisms, chronic inflammation has been increasingly linked with several age-related diseases. Moreover, it is now well accepted that chronic inflammation has an important role in the onset and progression of AD (Alzheimer’s Disease). In this review, the different inflammatory signals associated with AD and its risk factors will be outlined to demonstrate how chronic inflammation may be influencing individual susceptibility to AD.”

https://pubmed.ncbi.nlm.nih.gov/30249283/

Bottom Line: Chronic inflammation causes, perpetuates and/or aggravates every known human ailment, including Alzheimer’s and cognitive decline such as brain fog. Your future depends on what you do in the present moment and it is of utmost importance that we all consume foods that lower inflammation and help preserve the environment and planet. That means moving to a predominantly plant-based food plan. If you are not doing that now, what are you waiting for?

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Covid-19 and Health Update: Vitamin D Remains Essential

Mon, 13 Sep 2021 12:19:00 GMT

Hello everyone:

As the summer winds down, we will not be getting as much sun and our Vitamin D status will slowly erode. This is not a good scenario anytime but is especially not a good thing during a viral pandemic. A new study just released Aug. 31, 2021 reported that lower Vitamin D levels predisposed us to increased risk of developing severe Covid-19…here is what the authors conclude:

Conclusion : Vitamin D status may play a significant role in developing severe COVID-19 infection. In this study low vitamin D status was associated with higher risk of all-cause mortality in COVID-19 positive patients. There is a plausible anti-inflammatory biological mechanism supporting the protective role of vitamin D in COVID-19 severity. Further research is needed in this area, in the form of randomized control trials, to determine whether there is a cause-effect relationship between low vitamin D status and COVID-19 outcomes.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8425440/

Bottom Line: Every week I am finding multiple individuals with low Vitamin D status which not only puts them at serious risk, but optimal Vitamin D may also be helpful with increasing efficacy of any vaccine. So, get your levels tested and make sure you start taking enough Vitamin D to get your levels between 60 to 80 on the lab test. To make sure you assist the body to properly process and use the Vitamin D, it is often helpful to take both Vitamin K2 (in the form called MK7) as well as make sure your magnesium is also optimal as both are needed to help Vitamin D work efficiently.

Here are some more links to support the issue that low vitamin D can also be considered a comorbidity that must be reduced or removed:

https://pubmed.ncbi.nlm.nih.gov/33214648/

“The fatality rate was high in vitamin D deficient (21% vs 3.1%). Vitamin D level is markedly low in severe COVID-19 patients. Inflammatory response is high in vitamin D deficient COVID-19 patients. This all translates into increased mortality in vitamin D deficient COVID-19 patients. As per the flexible approach in the current COVID-19 pandemic authors recommend mass administration of vitamin D supplements to population at risk for COVID-19.”

https://pubmed.ncbi.nlm.nih.gov/33142828/

“Thus, the evidence seems strong enough that people and physicians can use or recommend vitamin D supplements to prevent or treat COVID-19 in light of their safety and wide therapeutic window.”

https://www.sciencedirect.com/science/article/pii/S0264410X21009087?via%3Dihub

“Vitamin D supplementation could optimize the ability of the immune system to respond appropriately to COVID-19 vaccination.”

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Covid-19 & Health Update: Exercise Improves Vaccination Results

Thu, 02 Sep 2021 14:03:00 GMT

Hello everyone:

In this blog, I want to emphasize how exercise can improve our health during this pandemic and beyond. Exercise causes many effects, but I am focusing on how muscle impacts immune function. As we exercise and use our muscles, they secrete different chemicals, and some are called myokines. This class of chemical signaling agents trigger multiple beneficial effects throughout the body, and if our exercise is not chronically high intensity, it will lower inflammation. As you know, inflammation causes, aggravates, or perpetuates all human ailments. If we have a background chronic inflammatory burden, our immune function is impaired and creates a comorbidity that can possibly make viral infections more damaging.

“Vaccination programs, although feted for success in reducing infectious disease morbidity and mortality, are limited by vaccine efficacy, which is particularly problematic in populations with reduced immune function. Exercise has been identified as a behavioral factor that can improve immune function in some settings and cohorts, and therefore, in the setting of vaccination, it may serve as an adjuvant for immune responses.”

https://www.sciencedirect.com/science/article/abs/pii/S0889159113005023

“Skeletal muscle is a major immune regulatory organ and generates a range of proteins, termed myokines, which have anti-inflammatory and immune-protective effects. Several studies indicate that maintaining physical activity has immune benefits in older adults, for example, it reduces the systemic inflammation associated with chronic age-related diseases.”

https://www.nature.com/articles/s41577-019-0177-9

Bottom Line: This information applies to all ages where there is insufficient exercise to maintain optimal activity of muscle. Couch-potato-itis is a prevalent condition in the U.S. for the young and older alike. We spend too many hours sitting at our desks and computers, too much screen time, too much time driving etc., and not enough time moving in a purposeful way to improve our physical function as a component of our overall health. This includes how exercise improves immune health, brain health, bone density, hormonal regulation, lymphatic detox flow, cardiovascular and respiratory health, mood, memory and more.

I strongly recommend everyone start and/or continue an exercise program for life. I really love yoga as almost anyone can do yoga at any level, as it has so many benefits it should be a part of your exercise program. Whatever you choose…just do it…frequently…forever.

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Covid-19 & Health Update: Food, Inflammation & Chronic Disease Link

Thu, 26 Aug 2021 12:59:00 GMT

Hey everyone:

Why do I keep giving you information about food? Perhaps you do not need it, however, at least 70% of our citizens do. So, please pass along this information and reduce the potential misery and suffering of your family, friends, community, and planet!

“Chronic illnesses and health problems either wholly or partially attributable to diet account for the largest burden of chronic illnesses and health problems Worldwide. These diseases (e.g. cardiovascular disease, cancer, stroke, diabetes, obesity, dementia etc.) are epidemic in modern societies and typically afflict 50–65% of the adult population, yet they are rare or non-existent in hunter-gatherers and other less Westernized people.”

“What the World needs is an integrated and sustainable food policy that makes the best and most appropriate use of the technologies at our disposal to promote health and help prevent disease. Diet induced diseases account for the largest burden of chronic illnesses and health problems Worldwide. Historically a lack of knowledge about human nutritional requirements (including for the brain) helped promote diet induced disease. The scientific knowledge currently exists to help prevent many of the current deficiencies and imbalances in the human diet.”

“Yet, now in the twenty-first century, there is a global epidemic of non-communicable diseases….(and this is a) situation out of control. The causes are preventable. Non-communicable disease is a global epidemic because of the combined effect of the modern diet and a sedentary lifestyle (and drug abuse). Human food production must be linked to human nutritional requirements as its first priority. Low-energy dense, drug-free diet rich in bioavailable nutrients – plus exercise – is most effective for preventing non-communicable disease throughout life. High-energy-density and low-nutrient-density (foods sources), which characterize the modern diet must be overcome simultaneously.”

https://www.academia.edu/2536523/Preventing_diet_induced_disease_bioavailable_nutrient_rich_low_energy_dense_diets?email_work_card=view-paper

https://www.academia.edu/2536653/Preventing_the_Epidemic_of_Non_Communicable_Diseases_An_Overview

Bottom Line: You probably already know the bottom line: avoid all processed foods, go organic, go plant based, reduce animal foods, go whole-foods, and move your body in a regular exercise routine. If you do not know how to cook, now is a great time to start. I have also read that at least 80% of the comorbidities that drive the severity of this pandemic are diet related. The layering of multiple health strategies is required to achieve optimal health. Start with the fundamentals: Eat Right, Move Right, Think Right (De-stress!)!! Your future is based upon what you do NOW, so please get it right!!

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Covid-19 & Health Update: Inflammation Clock can Reveal Biological Age

Thu, 19 Aug 2021 16:48:00 GMT

Hey there everyone:

As you know, inflammation causes, aggravates, or perpetuates virtually every human illness. On top of that, inflammation is primarily an immune event, i.e., the immune system controls, coordinates and regulates virtually all the inflammatory processes that occur within us. Scientists are beginning to look at our inflammatory burden as one of the primary drivers of aging that can be measured. The more our non-purposeful inflammation is under control and well managed, the healthier we are and the longer we live. Purposeful inflammation is part of the process that keeps us healthy, and it waxes and wanes as needed and does not linger. For example, if we get a cut on our hand, it will turn red, get warm, swell, and hurt…the classical signs of purposeful inflammation because inflammation is the first component of all healing and repair. This inflammation will usually peak in several days and then gradually fade as the repair process progresses until things are resolved.

Non-purposeful inflammation is chronic and lingering long after the healing process has finished. It turns out that diet is a potent source of chronic inflammation, as well as background infections, toxin exposure, chronic stress chemistry, gut and digestive issues, hormone imbalances and more. It is this chronic low to moderate grade inflammation that becomes degenerative over time and leads to chronic illness. Here are some quotes from the two links below that are about the same paper:

“A new type of age ‘clock’ can assess chronic inflammation to predict whether someone is at risk of developing age-related disorders such as cardiovascular and neurodegenerative disease. The clock measures ‘biological age’, which takes health into consideration and can be higher or lower than a person’s chronological age.

The inflammatory ageing clock (iAge), reported on 12 July in Nature Aging 1 , is one of the first tools of its kind to use inflammation to assess health…. The researchers who developed iAge hope that, because inflammation is treatable, the tool could help doctors determine who would benefit from intervention — potentially extending the number of years a person lives in good health.”

The study “is a further reinforcement of the fact that the immune system is critical, not only for predicting unhealthy ageing, but also as a mechanism driving it”, says Vishwa Deep Dixit, an immunobiologist at Yale School of Medicine in New Haven, Connecticut, who was not involved in the work.

“iAge is based on the idea that as a person ages, their body experiences chronic, systemic inflammation because their cells become damaged and emit inflammation-causing molecules. This ultimately leads to wear and tear on their tissues and organs. People who have a healthy immune system will be able to neutralize this inflammation to some extent, whereas others will age faster.

https://www.nature.com/articles/s43587-021-00082-y

https://www.nature.com/articles/d41586-021-01915-x?utm_source=Nature+Briefing&utm_campaign=e216fc5915-briefing-dy-20210716&utm_medium=email&utm_term=0_c9dfd39373-e216fc5915-45787774

Bottom Line: One of the key drivers of inflammation and aging is once again based on our food choices. All you have to do is to Google ‘anti-inflammatory diet’ to get thousands of hits. Read just a few of these and it becomes pretty clear what we all need to do: consume organic, unprocessed whole foods and avoid the rest.

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Covid-19 & Health Update: US Dietary Patterns Impair Immune Function

Thu, 12 Aug 2021 12:12:00 GMT

Hello once again everyone:

We all know that alongside the pandemic of Covid-19, there is a pandemic of chronic disease that creates comorbidities, and it is this combination that is killing our country and other parts of the world. Here is a paper that outlines how the Standard American Diet (SAD) contributes to alterations in immune competence through changes in our gut immune system and gut microbiome. Here are some quotes from the two links below that are both about the same study:

“Eating a Western diet impairs the immune system in the gut in ways that could increase risk of infection and inflammatory bowel disease, according to a study from researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic.

The study, in mice and people, showed that a diet high in sugar and fat causes damage to Paneth cells, immune cells in the gut that help keep inflammation in check. When Paneth cells aren’t functioning properly, the gut immune system is excessively prone to inflammation, putting people at risk of inflammatory bowel disease and undermining effective control of disease-causing microbes.”

“Our findings provide a mechanistic link between poor diet and inhibition of gut innate immunity and uncover an effect of FXR activation in gut inflammation.”

https://www.sciencedirect.com/science/article/abs/pii/S1931312821001803?via%3Dihub

https://www.technologynetworks.com/immunology/news/western-diet-impairs-the-guts-immune-system-348923

Bottom Line:

This was a short-term study that revealed the SAD of high fat, high sugar combination derails gut health through multiple complex mechanisms. What they do not note is that gut inflammation will permeate our entire body and thus impair health in other organs and functions, especially brain. For you and me, this simply means that consumption a diet rich in organic, unprocessed whole foods lower in animal-based products and high in plant-based foods can reasonably be expected to improve health by lowering our inflammatory burden…as long as we have not gone beyond the point of no return. The only way to know is to actually eat right and see what happens. In this scenario, most have much to gain and possibly much to lose as well.

One of the better plans and the best description of this approach, so far, has been through the book “The Longevity Diet” by Valter Longo, PhD. Additionally, this book has a great science-based approach. Why is that important? Because most of us are not aware that there is a growing consensus of what constitutes a healthy food plan. Why are we not aware of this? Because when we look at the internet or other sources, there are at least several hundred diet books and plans and recommendations which make it look like no-one knows what the heck they are talking about. When you sort through all the hype, the dietary approach that Dr. Longo puts forth is the one with the most science and common sense. However, the science is never settled, and new information is always being found about food and health. Right now, we do know that the SAD is not good for us, so any upgrade would be helpful!!

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Covid-19 & Health Update: Diet & Nutrition During the Pandemic

Thu, 05 Aug 2021 13:49:00 GMT

Hello again:

Here is a paper detailing the known fact that an optimal immune response to any infectious insult is required to keep infections at bay. This is really straightforward information about a vital topic considering that diet is a primary contributor to overall health, future risk for disease, as well as adequate immune response and a lower inflammatory burden. Here are the basics from the abstract:

https://www.mdpi.com/2072-6643/12/6/1562/htm

“The coronavirus-disease 2019 (COVID-19) was announced as a global pandemic by the World Health Organization. Challenges arise concerning how to optimally support the immune system in the general population, especially under self-confinement. An optimal immune response depends on an adequate diet and nutrition in order to keep infection at bay. For example, sufficient protein intake is crucial for optimal antibody production. Low micronutrient status, such as of vitamin A or zinc, has been associated with increased infection risk. Frequently, poor nutrient status is associated with inflammation and oxidative stress, which in turn can impact the immune system. Dietary constituents with especially high anti-inflammatory and antioxidant capacity include vitamin C, vitamin E, and phytochemicals such as carotenoids and polyphenols. Several of these can interact with transcription factors such as NF-kB and Nrf-2, related to anti-inflammatory and antioxidant effects, respectively. Vitamin D in particular may perturb viral cellular infection via interacting with cell entry receptors (angiotensin converting enzyme 2), ACE2. Dietary fiber, fermented by the gut microbiota into short-chain fatty acids, has also been shown to produce anti-inflammatory effects. In this review, we highlight the importance of an optimal status of relevant nutrients to effectively reduce inflammation and oxidative stress, thereby strengthening the immune system during the COVID-19 crisis.”

Bottom Line:
The above abstract says it all, and the crucial parts to understand are highlighted or underlined. All of us should understand that a high-quality diet is essential, and now more than ever is it critical to heed this information and create and optimal lifestyle to prevent or reduce the risk or severity of any possible disease or infection. Along with standard medical care, these type of lifestyle interventions can be a significant contributor to how well we get through this pandemic. Additionally, you are certainly aware that there is a parallel pandemic of chronic disease that is making this infectious pandemic even worse. The good news is that the steps you can take to assist immune strength will also help reduce chronic disease expression. For more information, you can check out the rest of the paper.

We wish you good health and abundance!

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Covid-19 & Health Update: It is Still About Inflammation & Comorbidities

Thu, 29 Jul 2021 14:30:00 GMT

Hello Everyone:

You probably know that over 90% of the deaths related to Covid-19 are among those with the most comorbidities. You also probably know that we are having an ongoing pandemic of chronic disease as well as Covid-19. And furthermore, you probably also know that both of these pandemics are fueled by inflammation, i.e., chronic diseases such as heart disease, pre-diabetes, obesity, overweight, brain fog and dementia, fatigue and infectious disease are associated with chronic low-grade inflammation. Here is a great paper to help summarize this information along with what we can do about it. It is well written, and you do not need a science background to get this important information. Along with standard medical care, incorporating an anti-inflammatory lifestyle can significantly reduce the risks of these issues. Here are some selected quotes:

https://www.academia.edu/24746361/Lifestyle_Measures_to_Reduce_Inflammation

“Anti-inflammatory effects of exercise are well established. Data from observational studies indicate that increased physical activity and/or cardiorespiratory fitness is associated with lower risk of elevated inflammatory markers.

Comprehensive lifestyle interventions involving both exercise and diet have been shown to reduce markers of inflammation.

Postprandial (after we eat) hyperglycemia (high blood sugar) and hypertriglyceridemia (high blood fats) appear to be pro-inflammatory, with the peak postprandial inflammatory response occurring approximately 4 hours after ingestion of the meal.

This postprandial pro-inflammatory response is added to the low-grade inflammation associated with obesity, poor diet, and a sedentary lifestyle. The quality of the meal, rather than the calorie content, appears to be the most important. A 900-kcal high-fat, high-carbohydrate meal…produced a significant inflammatory response, but a calorically equivalent American Heart Associate-recommended meal rich in fiber and fruit produced no postprandial inflammatory response.

Even modest changes in exercise and diet can produce favorable long-term changes in biomarkers of inflammation.”

Bottom Line:
A combination of lifestyle factors can reduce your burden of chronic low-grade inflammation and significantly lower your risk of developing poor health from almost any cause. Eat Right, Move Right, Think Right and help your body produce an optimally healthy state. The study shows that these upgrades do not have to be perfect as there are significant reductions in inflammation even without normalizing body mass index…thus it is critical to improve your chronic inflammatory burden to reduce risk and increase health resiliency no matter where you are at right now. As Nike says, ‘Just Do It!’

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Covid-19 and Health Update: Dietary Alterations Effective for Migraine

Thu, 22 Jul 2021 12:40:00 GMT

Hello Everyone:

This blog related indirectly to Covid-19, as you will see below. I am reporting on new research that reveals that the composition of essential fatty acids (EFA’s) in the diet has a profound influence on migraine frequency and severity. Here are the essentials:

https://www.bmj.com/content/374/bmj.n1448

What is already known on this topic

What this study adds

“This study provides a biologically plausible demonstration that pain can be treated through targeted dietary alterations in humans. Collective findings suggest causal mechanisms linking n-3 and n-6 fatty acids to nociception and open the door to new approaches for managing chronic pain in humans.”

Bottom Line:
In the diet that raised Omega-3 EFA’s and lowered Omega-6’s (the H3-L6 diet), there was a robust reduction in headache intensity and frequency on par with Botox and medications that lower CGRP (Emgality, Aimovig). This is really something that everyone should be aware of. Why? Because diets high in Omega-6 EFA’s promote inflammation, and this has the potential to cause, perpetuate or aggravate every known human ailment!!

What are sources of Omega-6 to reduce in our diet? Start with lowering or removing ALL processed foods, foods fried in any vegetable oil (chips), canola oil, sunflower oil, soybean oil, corn oil, peanut oil, palm oil etc. The Omega-6’s that we get from whole foods like walnuts, seeds, etc. do not contribute as significantly as processed oils do to inflammation. Once again, the Mediterranean diet will shine in this aspect as it not only has lower processed Omega-6 oils, it also has higher Omega-3’s (fish, flaxseeds, pumpkin seeds, walnuts, chia, hemp hearts etc.). As you might guess, olive oil is super good as it is low in Omega-6’s.

How does this relate to Covid-19? The higher the Omega-6’s, the more background inflammation which results in a more unbalanced immune system leading towards hyper-inflammation during infections. Also, a vital key to resolution of all infections and inflammation are natural derivatives of Omega-3’s called pro-resolving mediators, or resolvins. Being low in resolvins can make is difficult to get over any infection and seeing how research literature reports over 90% of Americans are deficient, it is critical to correct this state and that should start with dietary measures and perhaps supplements as well. For more info, check these links:

https://www.nutraingredients-usa.com/Article/2009/06/26/Omega-3-deficiency-causes-96-000-US-deaths-per-year-say-researchers#

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

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Effects of Chronic Stress

Mon, 19 Jul 2021 13:11:00 GMT

CLICK HERE TO VIEW:

Effects-of-Chronic-Stress

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COVID-19 Update : Sarcopenia and Covid-19, Not Good Together

Mon, 19 Jul 2021 12:06:00 GMT

Hello everyone :

So, what the heck is sarcopenia? It is defined as the loss of muscle tissue as a part of aging or lifestyles with inadequate physical activity. Why is this a bad thing? Because people who have decreased muscle mass are missing certain signaling components needed for a healthy immune response. In other words, loss of muscle mass is a comorbidity that may result in more severe Covid-19. Here are some quotes from the link below:

“The role of skeletal muscle mass in modulating immune response and supporting metabolic stress has been increasingly confirmed. Patients with sarcopenia, characterized by reduced muscle mass and muscle strength, were reported to have poor immune response and metabolic stress when facing acute infection, major surgeries, and other attacks. Based on empirical data, patients with sarcopenia are speculated to have increased infection rates and dismal prognoses amid the current 2019 novel coronavirus disease (COVID-19) epidemic. COVID-19 infection also aggravates sarcopenia because of the increased muscle wasting caused by systematic inflammation and the reduced physical activity and inadequate nutrient intake caused by social isolation. Notably, the interventions targeting skeletal muscle are anticipated to break the vicious circle and benefit the treatment of both conditions.

A balanced nutritional formula including adequate protein intake with regular physical exercise (aerobic and resistance) should be achieved to prevent the development of sarcopenia and promote the community prevention of COVID-19.”

Bottom Line:

As part of a prevention strategy, it seems like an excellent idea to keep your muscle mass up to par. Sarcopenia is a modifiable risk factor for many conditions besides resiliency against infection, but can also include issues such as blood sugar, weight control, cognition, depression, anxiety, bone density, heart and vascular health and more. Taking care of your muscles has tremendous potential for increasing your overall health in multiple dimensions, and now is an especially important time to make sure your health is optimal…so get moving and keep your muscles healthy. Join a gym, workout at home, go to yoga classes (my personal favorite as it is low impact but high benefit) but do something at least 3 x per week.

PS: Notice in this paper that they lump together both physical activities and nutritional support…a wise way to go!

https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC7833321/

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Covid-19 & Health Update: Vitamin D Adjunctive Care Helpful in Covid-19

Thu, 08 Jul 2021 14:57:00 GMT

Hello again everyone:

Hope your summer is going well and getting more time outdoors will increase your Vitamin D, and this has recently been shown to be a very helpful component of adjunctive care in the treatment of Covid-19.

In the study whose link is provided below, the researchers wanted to know if there was any positive or negative effect on Covid-19 related outcomes by adding supplemental Vitamn D3. We all know that Covid-19 is a worldwide health problem so that anything that could contribute to improved outcomes is welcome news. The researchers had a cohort of 838 people with Covid-19 illness that they enrolled in the trial, and here is their conclusion:

Conclusions: In patients hospitalized with COVID-19, calcifediol (a type of Vitamin D3) treatment significantly reduced ICU admission and mortality.

Bottom Line:

It is important to note that Vitamin D3 (25 OH Vit D3) is not recognized as a stand-alone treatment for anything other than Vitamin D deficiency. It can be seen that one of the comorbidities that renders people more susceptible to increased severity of infection of any type is a state of Vitamin D insufficiency or deficiency. The great news is that this comorbidity is easily remediated with inexpensive, over the counter Vitamin D3. The minimal recommended dosage for adults is 4000 i.u. per day for health and wellness. If you become ill, the dosage can be safely increased for several weeks.

Why is this remarkable? Because Vitamin D utilization resulted in significant reduction in illness severity and suffering, lowered expense, safety with benefits such as:

My recommendation to everyone is to get your Vitamin D level tested and supplement as needed. Don’t guess, just get the test and help reduce your risks and thus be safer.

https://pubmed.ncbi.nlm.nih.gov/34097036/

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Covid-19 & Health Update: Food to Optimize Health

Thu, 01 Jul 2021 15:55:00 GMT

Hello everyone:

You may wonder why the focus on diet and inflammation, and the link is that almost all inflammation is produced and/or managed through the immune system. Thus, if we are inflamed, our immune system is out of balance and predisposes us t not only the development of chronic diseases and conditions, but it also hampers our ability to fight infections of all types. This is why many people with chronic low-grade inflammation do not do well during this pandemic. It is the same as saying that those with comorbidities have chronic low or higher-grade inflammation which makes them more vulnerable to damage or illness related to stress, trauma and/or infection. In other words, what we eat can make or break our health. Here is some of the science:

“In conclusion, Med-Diets (Mediterranean Dietary patterns) supplemented with VOO (virgin olive oil) or nuts reduce the potency of CVD (cardiovascular disease…the leading cause of death and co-morbidities) risk factors and down-regulate cellular and humoral inflammatory pathways related to atherosclerosis. That these beneficial effects are observed in older subjects at high risk of CVD suggests that is it never too late to change dietary habits to improve health status.”

https://academic.oup.com/ajcn/article/89/1/248/4598248

Bottom Line:

The immune based inflammatory pathways that create CVD and arterial disease are the same ones that create, aggravate and/or perpetuate virtually every other health issue we as humans face. This includes both non-communicable diseases as well as communicable diseases. My hope in presenting this information is that you will invest a small bit of time into reviewing your food plan and making whatever upgrades are needed. I do understand that food can have emotional, cultural and family links that can make it difficult to make a shift…it all depends on what is valuable to you.

To me, it is of very high value to be aware of how my lifestyle will contribute to my overall health and wellbeing. Like many of us, I realized my genetics and tendencies are inherited, and as I watched my parents and loved ones deteriorate from some health condition(s), I certainly did not want my genes to express illness like they were doing. Plus, we know that it is primarily environmental factors that control gene expression and health, and these environmental factors are primarily what we eat, how we handle stress, and how well we move our bodies. To optimize gene expression, we must optimize what we eat, how we think and how we move. I truly hope this information is valuable to you and assists you in supporting your health goals. Optimal health only comes from optimal EAT, THINK & DO, there is no other way.

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Covid-19 & Health Update: Diet vs. Chronic Disease

Mon, 28 Jun 2021 12:16:00 GMT

Hello once again:

Thanks for reading our blog, we hope it helps protect your health. I am continuing along the path of how diet can influence our inflammatory burden, and as you know, inflammation is a key driver of many chronic health conditions. When we look out at the published information on diet, it would be easy to be overwhelmed with so much data that it appears that there is no real scientific consensus about what makes a good food plan. To be sure, that impression is not accurate as there is a large and growing body of scientific literature that supports an anti-inflammatory approach as the optimal way to support overall health. Here are some quotes from a 2014 paper that help put it in perspective ⁽¹⁾ :

“Dietary patterns high in refined starches, sugar, and saturated and trans-fatty acids, poor in natural antioxidants and fiber from fruits, vegetables, and whole grains, and poor in omega-3 fatty acids may cause an activation of the innate immune system, most likely by excessive production of proinflammatory cytokines associated with a reduced production of anti-inflammatory cytokines.

Several epidemiological studies have evaluated the effects of a Mediterranean pattern as protective against several diseases associated with chronic low-grade inflammation such as cancer, diabetes, obesity, atherosclerosis, metabolic syndrome and cognition disorders. The adoption of this dietary pattern could counter the effects of several inflammatory markers, decreasing, for example, the secretion of circulating and cellular biomarkers involved in the atherosclerotic process.

Dietary patterns high in refined starches, sugar, and saturated and trasn-fatty acids, poor in natural antioxidants and fiber from fruits, vegetables, and whole grains, and poor in omega-3 fatty acids may cause an activation of the innate immune system, most likely by excessive production of proinflammatory cytokines associated with a reduced production of anti-inflammatory cytokines.”

Bottom Line:

It should be apparent that what we eat is the basis for our health, and what we eat can either help us put out or create chronic low-grade inflammation that drives virtually all chronic health conditions. This includes heart disease, cancer, diabetes, autoimmune conditions, brain health of all types including mood and memory disorders, arthritis, weight issues and more. Thus, it may well pay you huge dividends to looking into making sure your diet is super clean and anti-inflammatory. This issue is so extremely critical, that the next several newsletters will be devoted to this topic. You can live your life in a way that actually protects and fortifies your health and minimizes the risks associated with aging. The science is there…we just have to live it and for me, I find it very tasty and rewarding to invest in myself in this way…plus I have seen it work for hundreds of people who have consulted our clinic. What’s on your plate?

^{(1)

The Immune Protective Effect of the Mediterranean Diet against Chronic Low-Grade Inflammatory Diseases}

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Covid-19 and Health Update: Chronic Inflammation Weakens Our Immune System

Mon, 21 Jun 2021 12:49:00 GMT

Hello friends:

As you know, or have heard me say many times, inflammation either causes, perpetuates or aggravates virtually every human ailment. This also includes the fact that over time, chronic inflammation will weaken the immune system and/or imbalance it, resulting in a feedback loop that creates more inflammation and degeneration. Thus, chronic inflammation can lead to something called immuno-senescence, which means a weakened or imbalanced immune response. Here are a few selected quotes from the articles listed below ^(1,2) :

Indeed, chronic inflammatory diseases have been recognized as the most significant cause of death in the world today, with more than 50% of all deaths being attributable to inflammation-related diseases such as ischemic heart disease, stroke, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease (NAFLD) and autoimmune and neurodegenerative conditions 5 . Evidence is emerging that the risk of developing chronic inflammation can be traced back to early development, and its effects are now known to persist throughout the life span to affect adulthood health and risk of mortality ^.”

CONCLUSIONS/REMARKS

A comprehensive food-based strategy for reducing inflammation and thus reducing the incidence and severity of a large array of chronic illnesses and declining health is supported by a large and growing volume of scientific investigations. The cost benefit of societal promotion of such strategies is enormous . Clearly, genes and cells are responding to certain foods containing nutrients and phytochemicals that induce cell communication and affect gene expression, with the potential for profound long-term health benefits. The untenable and expensive alternative is to continue to see individuals make poor food choices and experience the consequences. In the case of chronic inflammation, the avoidance of lifestyle choices that promote it is obvious, but as important is incorporating foods in the diet that effectively prevent unnecessary and premature cell damage and death.

Bottom Line:
While it is not only foods that are a driver of inflammation it is well known that foods are fundamental to all processes of the body. Without health building clean food, it is much more difficult to deal with the other drivers of inflammation such as obesity, stress chemistry, sleep issues, latent infection, xenobiotic exposures (think: plastics, pesticides, endocrine disrupting chemicals etc.). As a first step in all cases, we must make sure that each of us consume a clean anti-inflammatory food plan. In other words, to protect your future as well as your present moment, focus on consuming an anti-inflammatory food plan. Friends don’t let friends eat poorly. The fastest way to find your unique low inflammatory food plan is via the Modified Elimination Diet and for more information on that, go to my website and click on the Resources tab, then the Diet and Nutrition tab and scroll to Elimination Diet (on the second page there are 3 links, and you can download them all). Also look at the link on Intermittent Fasting. There are also a bunch of good books and cookbooks all about the Elimination Diet, and can be found here: https://wholelifenutrition.net/books/elimination-diet and http://www.nourishingmeals.com/p/nourishing-meals-book.html

PS: It is this food plan that profoundly healed several of my own health conditions, including migraine and hip pain!! If you follow this plan, do it for at least 120 days (not just 30) for best results.

⁽¹⁾ https://www.academia.edu/14056994/Mitigating_inflammation_with_foods

⁽²⁾ https://www.nature.com/articles/s41591-019-0675-0

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Covid-19 Update: For Better or Worse, Diet Really Makes a Difference

Mon, 14 Jun 2021 09:10:00 GMT

Hello again everyone:

As you all know, inflammation causes, aggravates or perpetuates all known human illnesses or conditions. Additionally, our diet can be a tremendous source of inflammation and most all inflammation is mediated through the immune system…thus…our diet has a significant impact on our immunity against all viral or bacterial pathogens. Paying attention to what we eat is important especially in this pandemic time. Furthermore, according to this link below, certain dietary patterns are associated with milder Covid-19 infections and significantly lower risk for severe Covid ^(1,2) . As a component of a wellness lifestyle and immune health, wise choices in our food plan can really make the difference.

“Healthcare professionals eating a plant-based diet were 73% less likely to experience moderate to severe COVID-19, and those following a plant- or fish-based diet were 59% less likely to get seriously ill.” The study’s authors write, “Our results suggest that a healthy diet rich in nutrient-dense foods may be considered for protection against severe COVID-19.”

Bottom Line:

Choosing a food plan that supports optimal immune function is fundamental to good health and controlling our inflammatory burden. Here are some additional links on what dietary choices (most of the research is on the Mediterranean Diet pattern) can be supportive ^(3,4) , which is predominantly a plant-based diet ^(5). To save time, I would suggest that you look at the beginning of each of these links and see the science and then if you want you can read the entire article. Also, as I have stated many times before, this information is not a treatment for Covid, but it does inform us how our lifestyle has an impact on our response to this pandemic and it appears that it does make a substantial difference in outcomes.

⁽¹⁾ https://www.medicalnewstoday.com/articles/covid-19-new-study-highlights-potential-role-of-diet?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2021-06-10&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9

⁽²⁾ https://nutrition.bmj.com/content/early/2021/05/18/bmjnph-2021-000272

⁽³⁾ https://pubmed.ncbi.nlm.nih.gov/25244229/

⁽⁴⁾ https://pubs.acs.org/doi/abs/10.1021/jf3007008

⁽⁵⁾ https://www.medicalnewstoday.com/articles/326176

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Covid-19 Update: Stay Vigilant with Your Adjunctive Care

Mon, 07 Jun 2021 12:47:00 GMT

Hello again everyone:

Just a quick update on some adjunctive care data because we still need to stay vigilant and protect our health using both standard medical approaches and supportive or adjunctive care. The link below ⁽¹⁾ offers information on how both Vitamin C and Quercitin combine synergistically to improve our immune health. They even offer suggestions on what the optimal dosages are. Why is this important?

This is important because we all know that the severity and susceptibility to SARS CoV-2 is directly related to our current health status. This is reflected in the data about who is getting the more serious and debilitating infections as well as who is getting ‘long haul’ symptoms, that is, those with pre-existing multiple co-morbidities are at greatest risk.

One way to assist yourself and others to reduce your risks is with supplements like Vitamin C and Quercitin, among others that include Zinc, Selenium, NAC and more. For a full list, you can check my previous blogs in a link ⁽²⁾ provided below.

⁽¹⁾ https://www.frontiersin.org/articles/10.3389/fimmu.2020.01451/full

⁽²⁾ /covid-19-update-prevention-remains-essential-plus-summary-of-strategies-to-reduce-risk/

Bottom Line:
Along with the traditional/standard medical approach to this pandemic, consider bolstering your immune system and overall health with a clean diet, no sugar, reduced alcohol, avoid all refined grains and carbs, regular mild to moderate exercise, stay well hydrated, get adequate sleep, reduce stress overall, and think about adding targeted supplements such as Quercitin and Vitamin C. Here are the authors suggestions for dosages:

Condition Quercetin Vitamin C

Prophylaxis 250-500 mg BID 500 mg BID

Mild cases 250-500 mg BID 500 mg BID

Severe cases* 500 mg BID 3 gr q6 for 7 days

*ARDS-like presentation, require assisted ventilation/intubation, ICU hospitalization.

While it may be beneficial to use supplements, please remember to keep in mind that supplements are not recognized as a primary care intervention for SARS CoV-2 infection and are considered adjunctive/supportive care to improve outcomes or to possibly avoid or minimize the risk or severity of infection. For more information on how some in the medical community use supplements as part of a protocol visit this link:

https://covid19criticalcare.com/wp-content/uploads/2020/11/FLCCC-Alliance-I-MASKplus-Protocol-ENGLISH.pdf

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Covid-19 Update: The Severity of This Pandemic is Built Upon Co-Morbidities

Thu, 27 May 2021 13:19:00 GMT

Hello everyone:

Premature deaths in the United States from drugs, alcohol and obesity-related causes became a public health crisis that set the stage for COVID-19 challenges, a new report finds. Yet there is scant attention paid to the fact that the vast majority of severe Covid illnesses and deaths are related to these well-known co-morbidities. A co-morbidity is the simultaneous presence of one or more chronic diseases. We all know that those that are the most vulnerable have these chronic health conditions, such as obesity, high blood pressure, diabetes, drug problems, alcohol issues, and that these public-health crises existed before the pandemic and continue to be a major driver.

Not only that, these same conditions are also resulting in a slow erosion of life-expectancy in the U.S. And it is this background of chronic illness and disease that is itself a pandemic in our country. We are fighting two pandemics: chronic illness and Covid-19 superimposed on top of that.

Here are some selected quotes from the article link below:

“This is a public health crisis that isn’t getting better, and in some ways is getting worse,” Kathleen Mullan Harris, a sociologist at the University of North Carolina at Chapel Hill and chair of the committee, said during a March 2 webinar to discuss the report.

People with underlying health conditions — often the very conditions driving the trend of premature deaths — have been especially vulnerable during the pandemic.

Many cardiometabolic deaths resulted from obesity-related conditions, Harris said. Young adults, especially in the South and in rural areas, showed the largest increases in obesity-related deaths. The research suggests that those individuals typically had unhealthy diets and lacked safe, open spaces for exercise throughout their lives, Harris said.”

Bottom Line:

Unfortunately, while these issues are being acknowledged, there is no significant public health initiative aimed at decreasing co-morbidities and increasing life-expectancy. What can we do? The short answer is that each one of us must simply take responsibility for our own health and wellbeing along with participating in standard health care offerings. The vast majority of co-morbidities are modifiable, with the exception of age. So, we have a great deal of leverage to upgrade our health status and lower our risks and co-morbidity severity. I have read that at least 80% of these chronic health conditions can be modified in a positive way by dietary and exercise upgrades. In other words, food choices and exercise deficits are the main drivers of many chronic co-morbid conditions. If you have been reading this blog, you know that I have gone over this topic of food choices and movement as the foundations of wellness. If you need to, please go through our blog library for more information on this vital subject. I have seen many people vastly improve their health by applying themselves to health building principles…if you need to do this, start now and reap wonderful rewards by creating a much more confident and safe future for yourself. If you stop and think about it, how else would you get healthier? There is no other way…foundational aspects of health must be optimized including food, movement, stress reduction, sleep and love.

https://www.sciencenews.org/article/covid-19-premature-deaths-mortality-obesity-drug-overdose

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Covid-19 Update: Post-Covid Related Anxiety and Mood Disorders Common

Wed, 19 May 2021 12:32:00 GMT

Hello everyone:

According to new research, about one-third of post-Covid infection cases report a new neuropsychiatric diagnosis within 6 months of the initial infection. It did not seem related to how mild or severe the infections were as the risks were raised in both the hospitalized and non-hospitalized groups with the hospitalized group showing greater incidence of problems.

Furthermore, many did not have any prior history of neuropsychiatric issues such as anxiety or depression mood disorders. About one in 8 had no previous history, however, 7 out of 8 did have an issue with mood disorders before getting Covid-19. The most common diagnosis was anxiety plus the illness seemed to aggravate or progress other conditions like cognitive decline and dementia. This group also included stroke and other neurologic disorders.

Additionally, the presence of co-morbidities was strongly associated with neuropsychological symptom development. This included high blood pressure, heart disease, cardio-vascular disease, overweight, obesity, diabetes, asthma, chronic kidney disease and cancer.

Bottom Line:

If you have been through Covid-19 and 6 months later wonder why your mood is way off, it could be due to the lingering effects of the infection that has created inflammation of your brain and nervous system. In addition to traditional care for this, it is reasonable to consider brain-based therapies because they are known to reduce inflammation in the brain. Concurrently to the brain-based therapies, consider adding specific nutraceuticals such as flavonoids and polyphenols to your regimen. This might include things like curcumin from turmeric, resveratrol, luteolin and/or baicalin. You can also consider things like magnesium-threonate and fish oil with a high DHA content. These are very safe with the only warning to not take them is people that are on blood thinners.

Once again, in addition to traditional care, it is more than reasonable to work on lowering your risks by reducing any co-morbidities that you might have by creating a lifestyle home program to increase your health. If you have questions about this, make sure to ask me at your next visit.

https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(21)00084-5/fulltext

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Covid-19 Update: Food and Immune Health

Mon, 17 May 2021 00:00:00 GMT

Hello again everyone:

Sadly, the predominant narrative that is being broadcast everywhere seems to almost completely ignore what we can do to protect ourselves against any type of infection both now and for the future. This is sad because we know that the vast majority of those getting severe Covid related illness and/or death have at least 1 to 5 co-morbidities. It is also known that about 80% of those co-morbidities are diet related and can be improved with simple and direct lifestyle upgrades. Furthermore, this is not a secret and is well documented in the research literature.

What surprises me every day is that I meet people who are not optimally well and have multiple co-morbidities (the simultaneous presence of 1 or more chronic conditions or diseases) and over the past year, no one has mentioned to them that it might be an absolutely fabulous idea if we all used this pandemic as an urgent reason to upgrade our lifestyle…especially our food choices.

Bottom Line:

It may be a great idea to use this pandemic as a strong and motivating reason to launch yourself into a healthier orbit by upgrading your food, exercise and sleep patterns. There is even data to suggest that better weight and blood sugar controls may assist the vaccine in creating better immune cell memory. Why wait for the government to help us…start now to become optimally healthy. Recent statistics revealed that 73% of the U.S. is overweight or obese and only about 1 in 10 are metabolically healthy and resilient.

“To go the extra mile in ensuring you do have a strong immune system, research suggests that eating garlic and foods high in vitamin C helps ward off infection,” says Dr. Blackmon. “The next time you reach for junk food, realize that you not only are affecting your weight, but you may be letting down your resistance to bacteria, viruses, and parasites.” ⁽¹⁾

“In addition, as obesity and diabetes mellitus have been found to impair the development of immunological memory (for example, after influenza vaccination), it cannot be excluded that obesity and hyperglycemia might also negatively affect the efficiency of a SARS-CoV-2 vaccine. These relationships, as well as the knowledge that metabolic processes largely determine the course of COVID-19, suggest that treating obesity and cardiometabolic complications might be very effective in overcoming acute SARS-CoV-2 infection, and also in reducing the risk of post-COVID-19 cardiometabolic diseases and obesity. Weight loss and improvement of metabolic health in people with obesity and/or those who are metabolically unhealthy might help them to better cope with COVID-19.” ⁽²⁾

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Covid-19 Update: Vitamin D Still Critical in Helping Reduce Risk in Pandemic

Fri, 07 May 2021 15:14:00 GMT

Hello everyone:

Every day I look at the results of lab tests that I have ordered here for patients, and every day I find most of us are actually very low in Vitamin D. I would have hoped that by now the word would have gotten out that everyone should be taking Vitamin D as a part or component of their overall strategies to build immune strength and resiliency. It is still important to understand that Vitamin D is considered adjunctive care and not primary care. However, it is without question that adjunctive therapies can assist primary care therapies and should be a part of our total efforts.

For a great perspective, take a look at this review paper ⁽¹⁾ and some of the highlights:

“As the world’s attention has been riveted upon the growing COVID-19 pandemic, many researchers have written brief reports supporting the hypothesis that vitamin D deficiency is related to the incidence and severity of COVID-19. The clear common thread among the top risk groups—vitamin D deficiency—may be being overlooked because of previous overstated claims of vitamin D benefits. However, the need to decrease COVID-19 fatalities among high-risk populations is urgent. Early researchers reported three striking patterns.

Firstly, the innate immune system is impaired by vitamin D deficiency, which would predispose sufferers to viral infections such as COVID-19.

Secondly, the groups who are at highest risk for severe COVID-19 match those who are at highest risk for severe vitamin D deficiency.

And thirdly, the pattern of geographical spread of COVID-19 reflects higher population vitamin D deficiency. Both within the USA and throughout the world, COVID-19 fatality rates parallel vitamin D deficiency rate.

Among the 47 original research studies summarized here, chart reviews found that serum vitamin D levels predicted COVID-19 mortality rates (16 studies) and linearly predicted COVID-19 illness severity (8 studies).

The literature review also found that prophylactically correcting possible vitamin D deficiency during the COVID-19 pandemic is extremely safe. Widely recommending 2,000 IU of vitamin D daily for all populations with limited ability to manufacture vitamin D from the sun has virtually no potential for harm and is reasonably likely to save many lives.”

Bottom Line: Take your Vitamin D everyday as a part of your overall healthy lifestyle. Also, the data supports levels of 4000 i.u. per day for adults as being safe and effective. Just to understand why 4000 i.u. is safe, consider that just 20 minutes of full body skin exposure to sunlight results in our bodies making up to 10,000 i.u. of Vitamin D and beyond possible sunburn, this level of Vitamin D has never been proven harmful.

⁽¹⁾ https://www.frontiersin.org/articles/10.3389/fpubh.2020.00513/full

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Covid-19 Update: Immune Health and Physical Activity

Mon, 03 May 2021 00:16:00 GMT

Hello again everyone:

During this pandemic, it becomes even more critical than normal to maintain a robust and resilient immune system. Additionally, we all know that co-morbidities are a major part of the driving forces behind those that get severe illness or even die. The question then becomes, how can we reduce our comorbidities and increase immune health and function? As it happens, exercise is clearly one part of that answer. Here are some quotes from the link ⁽¹⁾ at the bottom of the blog:

“…precarious metabolic health is considered the main risk factor for the development of severe forms of COVID-19. This may occur in T2DM (type 2 diabetes), obesity and MS (multiple sclerosis autoimmune disease), possibly due to immune dysfunction in synergism with pathophysiological complications of these comorbidities.”

“Metabolic disorders lead to immune activation of tissues such as the adipose, increasing the concentration of low-grade chronic inflammation plasma markers, called metabolic inflammation or meta-inflammation.”

“…there is evidence of lower rates of ARI (Acute Respiratory Infections) incidence, duration and intensity of symptoms and risk of mortality from infectious respiratory diseases in individuals who exercise.”

“…regular exercise practices at moderate levels favor the function of the human body’s immune surveillance against pathogens, as they stimulate an exchange of white blood cells between the circulatory system and tissues, a fact that reduces morbidity and mortality from acute respiratory disease and infections viral.”

“Regular exercise of moderate intensity has already been associated with a reduction in respiratory infections compared to sedentariness.”

Bottom Line: Continue or start a moderate level of exercise as a vital component of your wellness-based lifestyle. For me it is 3 yoga classes per week, plus some vigorous walks and a bit of calisthenics. Heavy levels of consistent exercise are shown to weaken immune function, so be careful.

For the elderly, this is critical because as we age it is well known that the component of the immune system that fights infections like Covid will diminish significantly. Guess what the research reveals?

“ In this sense, beneficial effects of regular physical exercise have been reported in the elderly population, including reduction in oxidative stress, improvement in immune competence and reduction in cellular changes related to immune-senescence.”

⁽¹⁾ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

“ The practice of physical activities strengthens the immune system, suggesting a benefit in the response to viral communicable diseases. Thus, regular practice of adequate intensity is suggested as an auxiliary tool in strengthening and preparing the immune system for COVID-19.”

⁽²⁾ https://pubmed.ncbi.nlm.nih.gov/33613573/

“Sedentarism induces worse, continuous, and progressive consequences to health. On the other hand, physical activity provides benefits to health and improves low-grade systemic inflammation…and…Physical exercise is an effective (adjunctive) therapeutic strategy to mitigate the consequences of SARS-CoV-2 infection.”

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Covid-19 Update: Swiss Cheese Layers of Protection is Missing a Layer

Mon, 26 Apr 2021 13:21:00 GMT

Hello again:

As this pandemic rolls along and everyone gains more experience with this virus, many interesting ideas are emerging. One that makes sense is the Swiss Cheese Model of protection put forth by an Australian virologist. This is a short article that explains how no single effort is proving to be 100% effective, and thus we need multiple layers to obtain maximal protection. ⁽¹⁾ Please quickly review this article and then proceed to the Bottom Line.

⁽¹⁾ https://www.bbc.co.uk/news/resources/idt-40ac92b1-1750-4e86-9936-2cda6b0acb3f?utm_source=Nature+Briefing&utm_campaign=a53a8f52c7-briefing-dy-20210414&utm_medium=email&utm_term=0_c9dfd39373-a53a8f52c7-45787774

Bottom Line:

What this means for all of us is that we need to put multiple layers of protection in place. This certainly makes sense; however, they have left out a very important layer of protection that fits in well with the entire Swiss Cheese model. Where is the published narrative from our public health authorities about the fact that the primary risks of getting serious Covid-19 infection directly relate to your current state of health? The facts are widely known: the leading risk factors are being older, being overweight or obese, not exercising, blood sugar issues, hypertension, Vitamin D deficiency and more. All of these co-morbidities are modifiable, except age. The key word is MODIFIABLE, meaning that they can be improved with either life-style upgrades, medications or both. This is critical when we look at the following statistics:

We simply need all of the layers of protection that we can get, from vaccines to vitamins, as this Swiss Cheese virology model clearly illustrates. For example, we could all get our Vitamin D levels checked and optimized. We could start exercising outdoors, eating cleaner and better and use this pandemic as a steppingstone to better protection and health for now and for our collective and individual future. It is important to know that you are not helpless and there are positive things you can do to reduce your risks and improve your odds and your overall health. What are you waiting for??? Remember this from the Swiss Cheese scientists: “…even in places with widespread vaccine coverage, we need to continue using multiple measures to stop the Swiss cheese’s holes aligning and letting the virus through.”

⁽²⁾ https://bjsm.bmj.com/content/bjsports/early/2021/04/07/bjsports-2021-104080.full.pdf

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Covid-19 Update: Food as Medicine is Real So Get with It Now!!

Mon, 19 Apr 2021 12:41:00 GMT

Hello again friends:

In my last blog post I went over how to de-flame with food. We all know that inflammation causes, perpetuates and aggravates every human condition or illness. And we know that a primary source of inflammation can be from food choices, more specifically processed and sugary ‘foods’. There is now adequate science demonstrating that processed food intake is harmful. ⁽¹⁾ And in a recent blog I posted a link that revealed that along with this Covid pandemic we are fighting a pandemic of chronic disease that is responsible for the increased lethality of the pandemic, and it is largely driven by lifestyle choices. ⁽³⁾ What is inspiring to me is that we are starting to see the mainstream medical profession take an interest in this issue and advocating for policies that assist us out of this quagmire. ⁽²⁾

First of all, they actually recognize the problems that these processed foods are causing:

“With COVID-19, we have not just been fighting a communicable disease alone but also a growing backdrop of non-communicable diseases (NCD’s: such as diabetes and obesity) that have needlessly raised the death toll” from Covid-19.

“Over a median follow-up of 19 years, individuals in the highest quartile of frequency of ultra-processed food intake (e.g., sugar-sweetened or artificially sweetened beverages, sweetened milk, sausage or other reconstructed meats, sweetened cereals, confectionery, desserts) had a 31% higher risk of all-cause mortality , after adjusting for demographic and socio-economic confounders and health behaviors.”

Secondly, they recommend some steps to take:

“We know that simple steps to provide more plant-based and nutritious foods can abort the path to heart disease, diabetes, and other chronic health conditions. As a nation we can avoid spending a fortune managing the complications of chronic conditions and can take simple steps, as our health system has done, and adopt an important viewpoint of “food as health” by providing subsidized access to nutritious food.”

Bottom Line: Friends don’t let friends or family members, or anyone consume things without letting them know these things can be very harmful. Everyone is free to eat whatever they want; however, they should be fully informed as to the consequences of their actions, which means that some of us might actually upgrade our lifestyle and food patterns to a healthier status if we knew better. So please share this information and stand up for real self-empowerment. I greatly appreciate your support and your efforts to improve your health. Thank you!

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Covid-19 Update: Foods, Inflammation and Health

Mon, 12 Apr 2021 12:29:00 GMT

Hello again everyone:

Here is a great, quick and concise read about inflammatory foods and their possible effects on our health. As you all know, inflammation causes, perpetuates and/or aggravates every known human illness, including viral infections. The ability to respond to any bodily insult, including viral exposures or ongoing viral load/burden, can be directly impaired by chronic low grade non-purposeful inflammation. What?

Ok, there are 2 types of inflammation: acute and chronic. Acute inflammation is absolutely necessary for healing and repair, if we do not go through an inflammatory phase we do not heal because inflammation is the first phase of healing. Thus, acute inflammation is purposeful and natural.

Chronic inflammation is inflammation that persists beyond the healing phase or arises from gradual persistent bodily insults such as: consumption of an inflammatory diet; obesity; or sugar consumption; or chronic immune activation such as allergies, or autoimmune conditions; or persistent or re-activated background or latent infections; or digestive disorders; or food allergies; or toxic burdens; or nutrient deficiencies or excesses; or stress chemistry elevations; or any combination of all of these and more. This type of inflammation is damaging, and thus non-purposeful because it does not help our health.

Chronic inflammation is degenerative, and certain foods are known to trigger this in our body. This response is almost entirely done through out immune system, which explains why chronic inflammation can negatively impact our ability to fight infections of any type. Having low grade (or moderate to high grade) inflammation can be considered a co-morbidity. Often this background inflammation is not obvious, like the heat, redness, swelling and pain of an ankle that has been strained and is acutely inflamed. It is common that inflammation is frequently identified in lab tests, and when we run lab tests we always want to find out what the inflammatory burden is in each person.

Bottom Line:

Please read this short article to get the basics on foods that cause inflammation and make sure you avoid them as much as possible. If you want more info on an anti-inflammatory diet, please check the second link on the elimination food plan. Here’s to you and yours de-flaming yourselves with great food!

https://www.medicalnewstoday.com/articles/foods-that-cause-inflammation?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Weekly%20News&utm_content=2021-04-07&apid=32362300&rvid=24561ae4b347411c6ae1874dad579a0aedec4a5e471e9b3b5a21dc0826faa6b9#anti-inflammatory-foods-and-diets

https://richmondchironeuro.com/wp-content/uploads/2019/11/Elimination-Diet-Comprehensive-Guide_v6.pdf

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Covid-19 Update: What to do if You Get Covid-19

Sun, 04 Apr 2021 10:10:00 GMT

Hello again:

If you have been reading our blog, you should be up to date on both primary care strategies as well as adjunctive care (self-help) things you can do to keep an optimized immune system to minimize the severity and risks of any infection, including Covid-19. I am attaching a link to a 39 minute You Tube video from about 3 months ago. This video covers several things that I have not yet mentioned that can be very important to know about: air filters and thermal therapy. Most of the info on those two subjects is in the last 10 minutes and is really worth viewing, plus in the first part you can see some great data that has good and plausible application to create a comprehensive overall protocol to keep you as safe as possible during this pandemic. Lot of really great information throughout the entire video:

https://www.youtube.com/watch?v=vN30emwcNS4

Bottom Line:

I just finished watching this video and highly recommend that you take the time to view it as you will learn some valuable information. The only significant omission in this video is the failure to discuss how co-morbidities, such as high blood pressure or kidney disease or type 2 diabetes or overweight or obesity, drive the severity of the disease as well as create and sustain the chronic disease epidemic in our country. You would be highly advantaged against infection risk and severity if you were to aggressively get after any chronic health condition that you or a loved one may have. I have gone over this in previous blogs, so you can look back at them for more information.

If that information does not spur you to improve your health, I would strongly suggest this book:

“The Disease Delusion” by Jeffrey S. Bland, PhD.

Dr. Bland is the primary person behind the development and growth of functional medicine and while this book was published in 2015, the information is as valuable now as it was then. I have been fortunate to attend many of his seminars as well as read his books. Learn more about how to take care of yourself and those you care about.

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Covid-19 Update: Zoom Fatigue? How About 4 Simple Solutions for Kids and Adults

Thu, 25 Mar 2021 19:26:00 GMT

Hello again friends:

Many of our patient community have had to switch to working from home, and this entails a lot of computer time and sometimes endless hours of online Zoom meetings or other online video conferencing and meeting services. We hear about Zoom fatigue, computer fatigue, headaches, eye strain, neck and back pain, lack of movement and more. Here is what the authors have to say:

Abstract : For decades, scholars have predicted that videoconference technology will disrupt the practice of commuting daily to and from work and will change the way people socialize. In 2020, the Covid-19 pandemic forced a drastic increase in the number of video conference meetings and Zoom became the leading software package because it was free, robust, and easy to use. While the software has been an essential tool for productivity, learning, and social interaction, something about being on videoconference all day seems particularly exhausting, and the term “Zoom Fatigue” caught on quickly. In this article, I focus on nonverbal overload as a potential cause for fatigue and provide four arguments outlining how various aspects of the current Zoom interface likely lead to psychological consequences.

Bottom Line:

The good news is that the researchers have revealed simple fixes that should help. If you are online and having to attend video conferences or meetings, consider reading the article below and try using the 4 simple steps that they outline to relieve Zoom fatigue. Some of these ideas also apply to children who attend school through video conferencing. The fixes that they describe are EASY and can lower the stress, plus you can read this entire article in just a few minutes. Let us know if these suggestions really help you.

https://news.stanford.edu/2021/02/23/four-causes-zoom-fatigue-solutions/?inf_contact_key=01e63e28d16ebbd1af270e054c6eb92e16358d5485884e2f31e6019a0d26c8b0

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Covid-19 Update: What to Eat to Lower Risk of Respiratory Infection

Sun, 21 Mar 2021 19:43:00 GMT

Hello again everyone:

As the science shows, what we eat influences our immune system, and in this paper they show that increasing daily fruit and vegetable consumption significantly lowers the risk of many disease, including respiratory tract infections.

Specifically, the research is summarized:

CONCLUSIONS: Higher intakes of fruit and vegetables were associated with lower mortality; the risk reduction plateaued at ≈5 servings of fruit and vegetables per day. These findings support current dietary recommendations to increase intake of fruits and vegetables, but not fruit juices and potatoes. ⁽¹⁾

Bottom Line: This research revealed that 2 servings of fruit and 3 servings of vegetables per day was significantly better that 2 total per day, but interestingly, there was very little benefit seen to eating more than the 5 servings. This has led to the saying “5-per-day” is the yardstick that they measure an optimal diet. They said that there were statistically important reductions in:

Notably, fruit juice, potatoes and starchy vegetables were not associated with improvements, and as we all know, it this type of food that is related to a higher carbohydrate content that requires insulin and extra insulin is not health building.

There were several factors about the paper that were less than optimal, such as they do not tell us if the people ate fresh, frozen or canned fruits and/or vegetables. Data shows that canned and/or frozen fruits and vegetables have lower nutrient profiles, and to me this means that it would have better if they were able to note who ate what type of processed or unprocessed foods…my bet is that whole, fresh, unprocessed foods would yield better results. Even still, they were confident in their conclusions as the results were strong enough to merit discussion and publication.

Hey…our mothers told us to eat our fruits and vegetables, however in the U.S. the average consumption is only 2 total servings per day…so lots of room for improvement in a really easy and tasty application of this knowledge: EAT REAL FOOD!!! There is real power in our food choices, so please make the best ones!!

⁽¹⁾ https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.120.048996

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Covid-19 Update: The Opportunity Within the Crisis

Sat, 13 Mar 2021 18:14:00 GMT

Hello again everyone:

There are many old takes on the fact that within every crisis there are opportunities to make things better in some way, shape or form. Such as lessons to be learned, things to not repeat, better approaches to prevention of the crisis, better ways to resolve it as things unfold…etc. As others, as well as myself, have accurately pointed out, only about 1 in 10 Americans are metabolically healthy or fit. This is one of the primary reasons for the enormous illness and death toll related to SARS CoV-2 illness. It is the co-morbidities that are killing many of us, and the chronic disease burden that this country (and most others) now carries. Most chronic conditions can be modified or improved, the only exception being age. To that end, I am making this plea and asking you to consider assisting yourself (if needed) and others to deal with their co-morbidities now and not wait. Why? Because we know that the vaccine will be more effective the healthier we all are, and thus the sooner we get out of this pandemic, and the less suffering and loss of life and enjoyment will occur. The only way out of this chronic disease epidemic/pandemic that is engulfing our nation is to simply get healthier. Consider this statement from the medical journal The Lancet:

Don’t forget: “With COVID-19, we have not just been fighting a communicable disease alone but also a growing backdrop of non-communicable diseases (NCDs, such as diabetes and obesity) that have needlessly raised the death toll.” ⁽¹⁾

And consider this from the Journal of the American Heart Association ⁽²⁾ :

Bottom Line: Take the steps needed to improve your health; do not delay, do not wait, make your moves now and never stop…for the sake of your own health, your loved ones, your friends, your community and country and the world…for me, it is a duty and a responsibility that comes with being alive and grateful to our Creator…what about you? What is your call to duty?

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Covid-19 Update: For a Strong Immune System, Avoid High Fructose

Fri, 05 Mar 2021 18:59:00 GMT

Hello again friends:

I sincerely hope everyone is doing well, and here is some information that can help you keep your immune system strong and able to fight off viral and other infections. The title of the article says it all:

High fructose diets harm the immune system ⁽¹⁾⁽²⁾

Here are some highlights:

And in summary, they state:

These findings highlight the importance of the microenvironment in shaping the innate immune response and could form the foundations of investigations for therapies in areas as diverse as cancer and infectious diseases.

Bottom Line: What these researchers mean by the microenvironment includes dietary elements, like fructose in this instance, have significant and powerful effects on inflammation through effects on the immune system and related biochemical processes. In other words, eating fructose induces inflammation and alters immune function that favors the induction of disease, degeneration as well as an internal environment that reduces immune capabilities against infectious agents…it just makes us weaker and sicker. Based on this research, the consumption of fructose can aggravate, perpetuate or cause chronic inflammation which can aggravate, perpetuate or cause every known human ailment. This then leads to the creation of one or more co-morbidities (the simultaneous presence of one or more chronic conditions or diseases), and this greatly increases the risk of Covid-19 infection and severity.

Friends don’t let friends consume high fructose corn syrup!!! Be on the lookout for it and do not consume it! Where do you find it? In P R O C E S S E D foods and drinks of all types…so to make it simple, just avoid processed foods and drinks.

Don’t forget: “With COVID-19, we have not just been fighting a communicable disease alone but also a growing backdrop of non-communicable diseases (NCDs; such as diabetes and obesity) that have needlessly raised the death toll.” ⁽³⁾

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Covid-19 Update: We are not Powerless

Mon, 01 Mar 2021 13:07:00 GMT

Hello everyone:

As I research the literature on a daily basis, most of the mainstream media’s message is that there is little we can do about this pandemic. We can mask, and distance, and wait for our turn for the vaccine…and nothing else. Seldom do articles in any journal speak to the issues of what our comorbidities are doing to us. We all know and have all heard the refrain that being overweight or obese is a major risk factor for enabling contracting Covid-19 infections as well as being more severe and with a high risk of death.

From what I can see, we are certainly not powerless. Here is a quote from David Perlmutter, MD ⁽¹⁾ :

“One of the common statements often repeated in the media about COVID-19 is that it is seemingly random in terms of both getting the virus and having a poor outcome. But, upon further inspection, that’s not what the actual science is revealing. As we move deeper into our involvement with this virus some important patterns are emerging that make it quite clear that COVID-19 does indeed discriminate.

We may not have a lot of control over some issues that can threaten immune regulation, like cancer or chemotherapy, but when it comes to things like diabetes, coronary artery disease, and obesity, our lifestyle choices turn out to be highly influential on risk for and risk of progression of these issues. This reality sets the stage for the understanding that, in a very real sense, our lifestyle choices strongly influence our COVID-19 risk.”

The article goes on to review all of the statistics about being overweight or obese in relation to health and illness…the stats are sobering. But…we are not powerless.

For example, it is widely known that overweight individuals need much more Vitamin D than others, and that Vitamin D insufficiency or deficiency is directly linked to a significantly worsened outcome in Covid-19 ⁽⁴⁾ . So why not take more Vitamin D as part of your defense plan? We are capable of making strong efforts to safeguard our health, you just have to start having hope and create a comprehensive health building lifestyle…not just for this pandemic, but for your quality of life it brings throughout your entire life. This is the type of investment that brings real wealth.

Bottom Line : Simply look into creating a health building lifestyle with easy steps that add up to improved function and well-being. You might consider the following points where you can make upgrades that promote optimal health:

⁽¹⁾ https://www.drperlmutter.com/covid-19-isnt-random/?inf_contact_key=edb5e1ddf8013ac34919e55a7c560a5c1b0a3f0fd3ee5d9b43fb34c6613498d7

⁽²⁾ https://www.medpagetoday.com/primarycare/obesity/90142?xid=nl_mpt_DHE_2020-12-11&eun=g1501481d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Top%20Cat%20HeC%20%202020-12-11&utm_term=NL_Daily_DHE_dual-gmail-definition

⁽³⁾ https://www.medpagetoday.com/primarycare/dietnutrition/91349?xid=nl_mpt_DHE_2021-02-25&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Top%20Cat%20HeC%20%202021-02-25&utm_term=NL_Daily_DHE_dual-gmail-definition

⁽⁴⁾ https://www.medrxiv.org/content/10.1101/2020.12.01.20242313v1

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Cross Reactions Between Foods

Mon, 22 Feb 2021 19:28:00 GMT

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Cross Reactions Between Foods

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Histamine Food Triggers

Mon, 22 Feb 2021 19:27:00 GMT

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Histamine Food Triggers

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Intestinal Permeability

Mon, 22 Feb 2021 19:21:00 GMT

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Intestinal Permeability

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Nightshade Food Tiggers

Mon, 22 Feb 2021 19:20:00 GMT

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Nightshade Food Triggers

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Oxalate Food Triggers

Mon, 22 Feb 2021 19:17:00 GMT

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Oxalate Food Triggers

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Salicylate Food Triggers

Mon, 22 Feb 2021 19:16:00 GMT

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Salicylate Food Triggers

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Systemic Nickel Allergy Syndrome

Mon, 22 Feb 2021 19:14:00 GMT

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Systemic Nickel Allergy Syndrome

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Covid-19 Update: How Are We to Live in a Climate of Fear? Seek the Truth if Possible.

Fri, 19 Feb 2021 13:05:00 GMT

Hello again :

Recently, an article appeared in an online mainstream medical journal with the following title:

“ From A to Z, Supplements Fail for COVID-19: Neither vitamin C (a.k.a. ascorbic acid) nor zinc pan out in randomized trial” ⁽¹⁾

Here is what the report says: “High-dose zinc and vitamin C (ascorbic acid) had no impact on the course of symptoms in patients with mild COVID-19, a randomized trial found.

With 50% reduction in symptoms as the primary endpoint, there was no difference in the number of days to reach it whether patients received zinc gluconate, ascorbic acid, both supplements, or neither, reported Milind Desai, MD, of the Cleveland Clinic, and colleagues. All patients also received usual outpatient care.

“Based on the current study, these supplements cannot be recommended to reduce symptom morbidity” in patients with mild COVID-19, Desai and colleagues concluded.”

However, the article also stated the following interesting contradictory data:

“Patients who received only usual care achieved the primary outcome at a mean of 6.7 days versus 5.5 days for patients in the ascorbic acid group, 5.9 days in the zinc gluconate group and 5.5 days in the both treatment group. Number of hospitalizations and deaths did not vary significantly among treatment groups.”

It appears from their data that if there is an 18% improvement (people with the supplements improved to 50% better in 1.2 days faster than usual care alone) then to them it means the supplements failed, had no impact and made no difference. Does that make sense to you? How does an 18% improvement turn into ‘fail’, ‘no impact’, ‘no difference’ or failed to ‘reduce symptom morbidity’? Also, the improvement noted using zinc and vitamin C is almost exactly the same as the approved antiviral medication Tamiflu. What is up with the intention behind such an article?

Furthermore, the author of the article commenting on the study pointed out:
“Limitations to the data included there was no placebo group and the trial was open-label, and stratification of symptoms by age, sex, race, or duration of symptoms prior to testing was not taken into account during the analysis. Some potential confounders, such as vitamin D levels, were also not examined.”

Interestingly, they stopped the study too early to tell if the long-term outcome was different than with just the usual care alone…in other words, it may or may not have reduced the number or severity of Covid ‘Long-Haulers’, yet we will never know. Also, nowhere is it mentioned whether or not any of these patients had any comorbidities, how many were elderly, if they were tested to see if they were actually low in vitamin C or zinc, what they were eating, etc., which is another way of saying that the limitations of the study and their conclusions need to be met with significant skepticism.

Consider this: supplements do not work in isolation like prescription medications do as supplements effects are synergistic and should not be compared to prescription medicines; supplements are considered adjunctive care and not primary care; supplements are not meant to replace standard medical care (including vaccines) and yet are necessary for optimal health and function and would be needed in any illness to support maximal recovery. So, if taking vitamin C and zinc reduced the time to 50% recovery by 1.2 days, consider what might be possible with a more comprehensive protocol. Do you think that this study contributed to improving public health? I hope that some well-designed studies are forthcoming to evaluate the possibility that more comprehensive supportive protocols may be helpful.

Bottom Line: While front line physicians are working extremely hard and have come up with better and better treatments for Covid-19 illness, it would be very helpful to have access to data that is empowering and that having some knowledge about what to do to improve outcomes can go a long way to reducing uncertainty and fear. We simply need to use all of the tools in the health toolbox, from vitamins to vaccines, and they need to be honestly evaluated and put to good and proper use. Thus, we need to be careful and discerning about what we read and perhaps a bit of skepticism can be helpful as we seek transparency and a way out of this pandemic. This article, in my opinion, is poor science that was reported by an associate editor that is stated as having ‘a passion for evidence, data and public health.’ What are your thoughts?

⁽¹⁾ https://www.medpagetoday.com/infectiousdisease/covid19/91185?xid=nl_mpt_DHE_2021-02-13&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Top%20Cat%20HeC%20%202021-02-13&utm_term=NL_Daily_DHE_dual-gmail-definition

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Covid-19 Update: Prevention Remains Essential Plus Summary of Strategies to Reduce Risk

Fri, 12 Feb 2021 13:39:00 GMT

Hello again everyone:

There are several reasons why prevention remains an essential part of our lifestyle during this pandemic. One is that optimizing our immune system and lowering any co-morbidity status is thought to enhance the efficacy of the vaccine and possibly lessen the risk for any adverse reactions. The second reason is related to the nature of the vaccine itself. The clinical trials only looked at whether the vaccines will prevent severe disease, not infection, so a vaccinated person could unknowingly pass the virus to you and others. ^(1,2) That means the vaccine can lower your risk of getting Covid-19 or spreading it yet it is possible to still get Covid-19.

It is for these reasons that prevention and optimizing your immune system is critical to the long-term success of our country’s fight to end this pandemic. Along with clean eating, adequate rest, stress reduction and exercise, here is a review of steps you can take now to reduce your risk:

Dietary Steps:

Avoid: all processed foods; avoid added sugars and artificial sweeteners; sweetened anything; reduce and severely limit bad fats (high in Omega-6’s) like trans fats, canola oil, corn oil, peanut oil, soy oil, fake olive and avocado oils, etc.; fried things; things that have more than 4 or 5 ingredients on the label; soft drinks and juices of any type; candies, cakes, pastries etc.; alcohol must be as little as possible.

Do Consume: organic whole vegetables, fruits, seeds, nuts, beans; whole grains (small portions); make sure all animal origin products are organic; use verified real organic olive oil and coconut oil primarily; whole foods that are unprocessed and cooked at home are the best; do invest the time to upgrade your culinary skills and eat out infrequently (a good bet is to take 90% of your meals from home prepared sources, this means eating out twice a week).

Supplements: You cannot overcome poor eating choices with supplements, so make sure you do both a super clean organic whole foods dietary plan along with strategic supplements. Remember, there is no proven cure for this virus, and supplements are considered an adjunctive type of care and not primary care, even while the data is adding up showing how critically important adjunctive care can be. In other words, to lower your risks you must reduce your co-morbidities (overweight/obesity, blood sugar issues, hypertension, etc.) and one way to do that is to get healthier overall by eating optimally and supplementing your diet with appropriate products. Here is a brief review:

Exercise: For more on that go to: /covid-19-update-exercise-as-medicine-addendum/ and /covid-19-recovery-prevention/

Face Masks: Still controversial, but enough science says that they are helpful, so keep wearing them when appropriate.

Sleep: Good quality sleep of at least 7.5 hours per night, avoid screens after dark (TV, phones, tablets, computers)

Stress Reduction: Consider making a daily habit of prayer, meditation, mindfulness practices, exercise (yoga is still my favorite), getting outside for a walk, avoiding TV and the chaos of the news and media nonsense, turn off and lower screen time.

If you do get Covid-19: please review these links to know what to ask for if hospitalization is required, and bear in mind that front-line medical care has improved greatly as this pandemic has evolved:

https://covid19criticalcare.com/wp-content/uploads/2020/04/MATHTreatmentProtocol.pdf

https://www.evms.edu/media/evms_public/departments/internal_medicine/Marik-Covid-Protocol-Summary.pdf

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Covid-19 Update: Zinc Important for Immune Function

Thu, 04 Feb 2021 14:17:00 GMT

Hello friends:

As the research continues to pile up, here is some great news about zinc and immune health as it relates to SARS-CoV-2 infections. The authors state ⁽¹⁾ :

Bottom Line: Make sure you are taking some zinc. In my experience, if you are low in zinc it can take quite a while to get your levels up and it takes persistent supplementation to keep them where they need to be. Usually, 20 mg. of zinc glycinate once a day will do the trick, and if you are like most of us right now, due to the stress and need to optimize our immune function, you can take up to 20 mg. three times a day. A few people get a slight stomach upset when taking zinc, and this is usually a sign of low stomach acid. If that occurs, try to sip a tablespoon of apple cider vinegar and see if that eases things. Because the long term (more than 4 months) use of zinc can deplete copper, it is not wise to take high dosages of zinc without making sure that you consider your copper status. To avoid this issue, I take a multi-mineral supplement that has both zinc and copper.

Reference number 2 below is a fact sheet on zinc, and you will notice that the largest amount that this fact sheet recommends is only 12 to 13 mg., and that this is the RDA (Recommended Daily Allowance) for pregnancy related health. The RDA is the amount needed to avoid an outright deficiency in otherwise healthy people. The RDA is not meant to be interpreted as the amount needed for optimal health and function, just the amount needed to stave off signs of deficiency. Therefore, if you are stressed, not eating clean, not sleeping well, have any co-morbid condition(s), not exercising, have any digestive issues resulting in poor absorption (this is very common), have been sick with any type of infection, take antacids, take prescription medications that lower zinc status, have any chronic health condition, allergies, and autoimmunity then it is important to supplement to achieve optimal functional status beyond the RDA. Also note that lab tests are not very accurate for evaluating your zinc status.

The last reference ⁽³⁾ outlines the following to highlight how significant zinc supplementation can be:

“Zinc deficiency leads to cell-mediated immune dysfunctions among other manifestations. Consequently, such dysfunctions lead to a worse outcome in the response towards bacterial infection and sepsis.”

⁽¹⁾ https://www.ijidonline.com/article/S1201-9712(20)30730-X/fulltext

⁽²⁾ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

⁽³⁾ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490603/

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Covid-19 Update: What You Need to Know About Vaccine Allergic Reactions

Mon, 01 Feb 2021 13:09:00 GMT

Hello again everyone:

I continue to get a lot of questions about the safety and efficacy of the current vaccines available, which are the Pfizer and Moderna offerings. There continue to be several questions that are unanswered because we are so early in the process of Emergency Use Authorization and we do not have the full data that normally arrives with full use authorization. But right now, a safety hazard that is known is that there can be allergic reactions to some component(s) of the vaccine and it seems that everyone acknowledges this fact and all parties are being transparent about it. So, what does that mean for us when it comes to receiving the vaccine? I would refer you to this document from the American College of Allergy, Asthma and Immunology that they released December 14 ^th , 2020 ⁽¹⁾ regarding only the Pfizer vaccine, although it seems that the allergic issues may be similar between the Pfizer and Moderna vaccines.

“Reactions to vaccines, in general, are rare with the incidence of anaphylaxis estimated at 1.31 in 1 million doses given. With the emergency use authorization of the Pfizer-BioNTech COVID-19 vaccine by the FDA on December 11, 2020, the ACAAI COVID-19 Vaccine Task Force recommends the following guidance for physicians and other providers related to risk of an allergic reaction on vaccination. These recommendations are based on best knowledge to date but could change at any time, pending new information and further guidance from the FDA or CDC.

Bottom Line: Heed this advice and make sure that the facility that offers any vaccine has in place emergency means to handle any allergic reactions.

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Covid-19 Update: Vit. D Finally Making Headlines

Mon, 25 Jan 2021 13:11:00 GMT

Hello again friends:

If you have been following my blog, you know how vitally important it is to keep your Vitamin D levels in the optimal zone. Now there is mounting evidence that can no longer be ignored and finally the medical world is speaking out a bit more loudly. In an Op-Ed piece on MedPage Today, doctors plead “ Don’t Let Covid-19 Patients Die with a Vitamin D Deficiency”! ⁽¹⁾ In another letter signed by over 100 medical physicians, the following compelling data is presented ⁽²⁾

“Research shows low vitamin D levels almost certainly promote COVID-19 infections, hospitalizations, and deaths. Given its safety, we call for immediate widespread increased vitamin D intakes .

Vitamin D modulates thousands of genes and many aspects of immune function, both innate and adaptive. The scientific evidence ¹ shows that:

Evidence to date suggests the possibility that the COVID-19 pandemic sustains itself in large part through infection of those with low vitamin D, and that deaths are concentrated largely in those with deficiency. The mere possibility that this is so should compel urgent gathering of more vitamin D data. Even without more data, the preponderance of evidence indicates that increased vitamin D would help reduce infections, hospitalizations, ICU admissions, & deaths .

Decades of safety data show that vitamin D has very low risk: Toxicity would be extremely rare with the recommendations here. The risk of insufficient levels far outweighs any risk from levels that seem to provide most of the protection against COVID-19, and this is notably different from drugs. Vitamin D is much safer than steroids, such as dexamethasone, the most widely accepted treatment to have also demonstrated a large COVID-19 benefit. Vitamin D’s safety is more like that of face masks. There is no need to wait for further clinical trials to increase use of something so safe, especially when remedying high rates of deficiency/insufficiency should already be a priority .

Therefore, we call on all governments, doctors, and healthcare workers worldwide to immediately recommend and implement efforts appropriate to their adult populations to increase vitamin D, at least until the end of the pandemic. Specifically, to:

Many factors are known to predispose individuals to higher risk from exposure to SARS-CoV-2, such as age, being male, comorbidities, etc., but inadequate vitamin D is by far the most easily and quickly modifiable risk factor with abundant evidence to support a large effect . Vitamin D is inexpensive and has negligible risk compared to the considerable risk of COVID-19.

Please Act Immediately”

Bottom Line: I think it is obvious, so please take your Vitamin D, and for optimal utilization add magnesium and Vitamin K2.

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COVID-19 Update : Newly Released Updated Guidelines

Mon, 18 Jan 2021 13:14:00 GMT

Hello everyone:

In two previous Covid Updates, I posted several links with the related caption about what to do if you need to go to the hospital due to infection with SARS CoV-2, and what do to if you are diagnosed with it and are becoming sick, as well as preventive measures. The good news is that as these medical physicians (from the Front Line COVID-19 Critical Care Alliance) continue to see Covid-19 patients, they are refining their methods to achieve improved outcomes for all of us. They now have two protocols: one is called MATH+ and is for hospitalized patients ^{(1) & (2)} , and the new one is called the I-MASK+ Prophylaxis & Early Outpatient Treatment Protocol for COVID-19 ^{(3) & (4)} . So, here are four important links to have on hand where they offer their information freely.

(1) https:// covid19criticalcare.com/wp- content/uploads/2020/07/FLCCC_ Alliance-MATHplus_Protocol_v6- 2020-11-12-ENGLISH.pdf

(2) https:// covid19criticalcare.com/math- hospital-treatment/pdf- translations/

(3) https:// covid19criticalcare.com/i- mask-prophylaxis-treatment- protocol/

(4) https:// covid19criticalcare.com/wp- content/uploads/2020/11/FLCCC- I-MASK-Protocol-v7-2020-12-27- ENGLISH.pdf

Bottom Line: Please go to these links and print out the information. You will see that their prevention recommendations are different than my previous ones in that they recommend some prescriptions and omit some supplements. For example, they omit NAC, which I think is a serious omission and should be included for many reasons as the literature strongly favors NAC as an antiviral and for critical innate immune support. For those of you that may have significant co-morbidities that place you at great risk, you might want to share this with your primary care physician and see what their take is on prescribing Ivermectin. Here is a link to why these physicians recommend Ivermectin that you can share with your physician ⁽⁵⁾ :

(5) https:// covid19criticalcare.com/wp- content/uploads/2020/11/FLCCC- Ivermectin-in-the-prophylaxis- and-treatment-of-COVID-19.pdf

PS: If you are at all skeptical, which in this crazy time you should be, then to get both sides of this story, please check out this article ⁽⁶⁾ so that you are fully informed.

(6) https://www. medpagetoday.com/ infectiousdisease/covid19/ 90552

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Covid-19 Update: Stronger Muscles Make for a Stronger Immune System

Sat, 09 Jan 2021 12:24:00 GMT

Hello everyone:

As we move into the new year with this ongoing pandemic, it continues to be important to maintain a robust immune system and to lower, get rid of, or optimally manage any co-morbidities one may have. One way to accomplish all of these goals is with exercises that help create muscle strength. However, loss of muscle mass and strength is called sarcopenia, and while it is most common in those over 50, it is unfortunately common in all age groups. Think not only of the younger people that are absorbed in screen time to the exclusion of exercise, as well as the middle-aged and elderly that just do not move enough to maintain health. Lack of muscle strength is seen in all age groups, so this information is widely applicable. Now the research is showing that muscle strength is related to immune senescence, which refers to the gradual deterioration of the immune system brought on by age advancement. The authors of the paper in the link below state:

As our population grows older, age-related pathologies are becoming more prevalent. Deterioration of skeletal muscle and the immune system manifests as sarcopenia and immune senescence respectively. The disease burden of these pathologies emphasizes the need for a better understanding of the underlying mechanisms. Skeletal muscle has emerged as a potent regulator of immune system function. As such, skeletal muscle might be the central integrator between sarcopenia and immune senescence in an aging biological system. Therapeutic approaches targeting skeletal muscle might be able to restore both muscle and immune system function.

Recently, several adverse outcomes of sarcopenia have been identified. These include but are not limited to an increased risk of falls leading to fractures, disability and functional impairment, dysphagia, lower quality of life, and all-cause mortality. ⁽¹⁾

Bottom Line: As part of your immune and health resiliency plan to avoid Covid-19 and improve your overall health, as well as aging optimally, keeping our muscle strength is now known to be critical in preventing many illnesses. What to do? Start exercising to restore and/or maintain muscle strength and mass. For me, yoga is a great way to do that. It is slow, gentle, and adequately builds or maintains muscle strength using only our body weight. Another reason that I like yoga so much is that is works the entire body, lowers stress, almost anyone can do the practices regardless of current health. Whatever you do, keep calm and exercise!!

“ Workout fads come and go, but virtually no other exercise program is as enduring as yoga . It’s been around for more than 5,000 years. Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation. ⁽²⁾

It takes a lot of strength to hold your body in a balanced pose. Regular practice will strengthen the muscles of your arms, back, legs, and core.” ⁽²⁾

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COVID-19 Update : New Year and New Opportunities

Tue, 05 Jan 2021 14:05:00 GMT

Hello everyone, and Happiest of New Year’s Wishes for a Healthy and Prosperous 2021!

As we watch this incredible past year fade into history, we are still faced with many challenges for the foreseeable future. As I reported in an earlier blog, the U.S. is the most co-morbid country in the world, with only 1 out of every 10 of us being metabolically fit and healthy. This is largely due to our dietary choices as food has been recognized as the leading cause of death and disability in America, and this fact that is reported regularly in the scientific press is not widely known or acted upon.

“Specific diseases and risk factors, such as drug use disorders, high BMI, poor diet, high fasting plasma glucose level, and alcohol use disorders are increasing and warrant increased attention. These data can be used to inform national health priorities for research, clinical care, and policy.” ⁽¹⁾

Bottom Line: There has seldom been a better time or motivator than Covid-19 related to urging us all to get rid of or reduce any co-morbidities that we may have. The best way to do that is to simply focus on health improvement and lifestyle upgrades, and as I have mentioned, food is the place for most of us to start. So where to start? From what I can read, it seems that shifting to a plant based dietary strategy offers multiple possibilities of health promotion for most of us. Given the facts about co-morbidities driving illness severity in Covid-19, that two thirds of us have insulin dysregulation issues, and 73% of Americans are either overweight or obese, this approach can offer enormous benefits in a pretty fast timeline. Why not get started now and kick off this promising New Year of 2021 with strong steps to safeguard your health and well-being!? As these authors found out, a vegan diet brought a slew of metabolic benefits, including an average weight loss of 13 pounds and increased insulin sensitivity, lower liver fatty infiltration and more. They go on to state:

“Excess body weight and insulin resistance lead to type 2 diabetes and other major health problems. There is an urgent need for dietary interventions to address these conditions.

In this 16-week randomized clinical trial, a low-fat plant-based dietary intervention reduced body weight by reducing energy intake and increasing postprandial metabolism, which was associated with reductions in hepatocellular and intramyocellular fat and increased insulin sensitivity. Conclusion: A low-fat plant-based diet is an effective tool for reducing body weight and increasing insulin sensitivity and postprandial metabolism.” ⁽ ²⁾

(1) https://jamanetwork.com/ journals/jama/fullarticle/ 2678018 See figure 2

(2) https://jamanetwork.com/ journals/jamanetworkopen/ fullarticle/2773291

We send you our sincere best wishes for a healthy, safe and successful 2021!

Keep calm and eat your veggies!

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Covid-19 Update: Co-morbid? At Higher Risk? What About Exercise?

Mon, 28 Dec 2020 15:44:00 GMT

Hello again everyone:

Hope you had a wonderful Christmas week, and now on to 2021! Because this pandemic will last for an unspecified time into the near future, we are all still at risk for contracting this virus. Authorities have stated that there is no way to stop the spread of this virus, so here is a link to help us win this fight!

https://www.medpagetoday.com/infectiousdisease/covid19/90389?xid=nl_mpt_DHE_2020-12-24&eun=g1613163d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Top%20Cat%20HeC%20%202020-12-24&utm_term=NL_Daily_DHE_dual-gmail-definition

Here is what these authors had to say:

“Extensive research since the beginning of this pandemic has shown that patients with pre-existing comorbidities have a much higher risk of developing severe COVID-19. Severe disease is defined as infection resulting in hospitalization, admission to the intensive care unit, intubation or mechanical ventilation, or death.

Modifiable risk factors for severe COVID-19 include serious cardiovascular disease (heart failure, coronary artery disease, cardiomyopathies), type 2 diabetes, and obesity (BMI ≥30).

The U.S. has the highest prevalence of obesity compared with any other country in the world.

Even in those with existing obesity, exercise and weight loss helps to better control diabetes, heart failure, coronary heart disease, and chronic lung conditions such as COPD, all of which are risk factors for severe COVID-19. It is now more important than ever to focus on physical fitness and weight loss to prevent obesity.”

Bottom Line: It is still not too late, so start exercising, and to get started here is what a pulmonologist recommends:

“Not sure where to start? The American Heart Association and CDC recommend 150 minutes of physical activity per week. Physical activity is defined as anything that gets your body moving and increases your heart rate. The most convenient way to fit in 150 minutes is probably to divide the schedule into 30 minutes a day, 5 days a week. Only about one in five adults and teens get enough exercise to maintain good health and it is important to note that some physical activity is better than none. Those looking to lose weight may be able to take advantage of free online exercise programs that are specifically geared for home workouts/small group workouts and virtual exercise programs.” Harsha Banavasi, MD, is a pulmonologist in Rome, Georgia.

Remember : These are tough times, unknown to most of us, and since we are all in this together, practicing kindness in our daily lives will be its own reward and make the world a better place! Kindness is a superpower!

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Covid-19 Update: Stay Fit and Reduce Risk

Mon, 21 Dec 2020 20:00:00 GMT

Hello again everyone:

With all of this telecommuting, Zoom meetings and working from home, things have not gotten better for America’s waistline as well as our mental and physical health. Recent research has revealed that 73% of Americans are overweight or obese. This is really not good as the 3 biggest comorbidities are: being overweight, having insulin resistance and/or being low in Vitamin D. Now we find out working from home has some serious challenges, especially when it comes to food, not moving as much and being socially isolated.

https://pubmed.ncbi.nlm.nih.gov/33043562/

“Conclusions: The COVID-19 pandemic produced significant health effects, well beyond the virus itself. Government mandates together with fear of contracting the virus have significantly impacted lifestyle behaviors alongside declines in mental health. These deleterious impacts have disproportionally affected individuals with obesity.”

On another note, social isolation has proven to increase inflammation, and as you know, inflammation will cause, promote, aggravate and/or perpetuate virtually all illnesses:

https://www.pnas.org/content/112/49/15142

“Perceived social isolation (PSI) (loneliness) is linked to increased risk of chronic disease and mortality, and previous research has implicated up-regulated inflammation and down-regulated antiviral gene expression (the conserved transcriptional response to adversity; CTRA) as a potential mechanism for such effects.”

Bottom Line:
Not only are many of us not eating as well as we should be, we are also not moving much, we have little social contact, and the stress of this entire pandemic and economic conditions do not seem to have an end in sight. All of this causes a really significant rise in anxiety, problems with sleep, and thus elevated stress chemistry. These variables add up to actually making us more vulnerable to illness of all types.

So… what can we do to lower our anxiety and risk factors?

Make some strict work at home rules:

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Covid-19 Update: What’s in The Pfizer Vaccine That Just Won FDA Approval?

Mon, 14 Dec 2020 13:47:00 GMT

Hello again everyone:

I get this question a lot, and one reason is that there is a lot of vaccine hesitancy due to the lack of transparency about the vaccine trials, how effective they are, and how safe they will be. We have had press releases, but not the actual data yet, and most experts feel that while the vaccine is ‘safe’, the true rate and various types of possible adverse reactions will not be known until it has been widely used, and this is true for virtually all vaccines and prescription medicines. For this reason and others, there is a lot of hesitancy even in the medical field, so for a proper perspective, this entire article is worth the quick read:

https://www.washingtonpost.com/business/2020/11/21/vaccines-advocates-nurses-doctors-coronavirus/

“We are vaccines’ greatest champions, but this is the first time that a new vaccine has been developed at a rapid pace in the middle of a pandemic, as opposed to a much longer timeline,” Susan Bailey, a physician in Fort Worth and president of the American Medical Association, said in an interview. “What I hear from physicians is some of the same concerns that are expressed by everyone. They worry the process has been politicized. They are concerned because they haven’t seen any published data yet. And they don’t feel comfortable making the decision one way or another until they see the evidence,” Bailey said.

So, here is some of that evidence in the form of great information about what is actually in the vaccine, and this may help alleviate fears a bit until we get more data from Pfizer. This article is pretty short and easy to read and understand so please give it a few minutes as it is worth it:

https://www.technologyreview.com/2020/12/09/1013538/what-are-the-ingredients-of-pfizers-covid-19-vaccine?utm_source=Nature+Briefing&utm_campaign=dd61a8472e-briefing-dy-20201211&utm_medium=email&utm_term=0_c9dfd39373-dd61a8472e-45787774

Bottom Line:
While I consider myself to be vaccine hesitant, from my studies and speaking with other clinicians, the hard truth emerges that vaccination of a large portion of the population may be essential to slow down and finally end this pandemic. I may not like that, but that is the way it is. One reason for this is that the U.S. is the most co-morbid country in the world, the data on this I have discussed in a previous blog and this is likely why we have been hit so very hard by this virus.

However, part of the hard truth is that vaccines are not risk free, so making the decision to take the vaccine requires knowledge of the risk versus benefit profile. Right now, the death rate is around 2% of those infected and around 10 to 50% of those will have long term complications currently categorized as Long Hauler’s or Post Covid syndrome. With 2000 to 3000 deaths per day in the U.S., and many survivors developing chronic illness and disabilities, the risk/benefit ratio leans towards vaccination of the most vulnerable as part of the overall strategy along with other public and private health measures.

This entire pandemic has a lot of moving parts that can create an atmosphere that is foggy and hard to see through clearly. It is tempting for all sides on these arguments to tend to over-simplify the issues to create emotional responses, and yes, all of this information and misinformation is very worrying and helps to create hesitancy and a sense of mistrust…and this is what has happened. It is my sincere hope that the good and well-intentioned people involved in these vaccine trials will step up and release the data, and I believe they will, so keep an eye out for this information. This information will allow each one of us to make the best decision we can, and it may not be an easy decision to make…I know that I don’t like that either, and that is just the way it is. These are really unusually tough and challenging times and getting informed will allow us to step up and make a decision.

Thus, in actuality we would all be served better if this was kept to a scientific dialogue which usually allows the truth to emerge and the best results to be obtained. Please refer to my earlier blog about what to expect when the vaccine is actually rolled out (see link below). The experts are telling us that masking along with distancing will be required for many more months, even with an effective vaccine. This is truly important, and you should read it and keep expectations rooted in reality:

/covid-19-update-vaccine-update/

We are certainly all in this together, and even though we may not want to, we need to face up to this situation and get realistic about this, …we all need to find that inner strength to rise up to this crisis and find ways to do whatever is needed to keep each other well and safe. This applies to yourself as well. Consider that the evidence is clear: it may not be a good idea to put all of your eggs in one basket…that is, waiting for the vaccine may not be your best single strategy… and this simply means that it is still extremely important to become as metabolically healthy as possible to reduce your risk of infection as well as possibly lowering the severity and duration. Additionally, these efforts will probably make any vaccine you take more likely to be effective with a lower risk overall. It is totally worth your while to reduce your comorbidities (if you have any) by eating right, moving right, de-stressing, getting proper sleep, avoiding sugar and processed foods, try to keep a prayerful attitude (this helps me the most), taking your supplements, maintain proper masking/social distancing advice, prop up and strengthen your resilience and find ways to be of service to others.

We simply need to use all of the tools in the toolbox…from vaccines to vitamins…so now is the time to seriously upgrade your health as we can use this pandemic as an opportunity to jump start our return to optimal form, both as individuals and as a country and as a planet.

Keep Calm…and Get Healthy!

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Covid-19 Update: Risks Go Up When Vitamin D is Down

Mon, 07 Dec 2020 13:40:00 GMT

Hello again:

As you might have previously read in my earlier blogs, or even in the media, low Vitamin D is associated with increased risk of getting the SARS CoV-2 infection as well as increased severity. Here are a couple of links about this:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7533663/

https://www.webmd.com/lung/news/20200518/more-vitamin-d-lower-risk-of-severe-covid-19

https://www.news-medical.net/news/20200702/More-evidence-on-vitamin-D-deficiency-and-death-rates-from-COVID-19.aspx

https://www.medpagetoday.com/meetingcoverage/asbmr/88586

“Patients hospitalized with COVID-19 who were vitamin D deficient experienced worse outcomes than those with normal levels of the vitamin, a researcher reported.”

So, how do you know what your Vitamin D level is? You simply need to get a blood test to know, and then you can adjust your supplement dosage and if possible, increase your exposure to the sun (which is fairly impossible in the winter in our area, which is why judicious use of a Vitamin D supplement becomes important if your levels are low.)

How do you know what your Vitamin D level should be? Here is a link that helps to answer that.

https://5206f8e7-0993-46b0-b221-a76f5b848276.filesusr.com/ugd/93e00d_9adb32001d394a9fa25a3c65b8256212.pdf

Bottom Line: As part of a comprehensive health building strategy, get your Vitamin D levels tested and take enough to get your levels into the optimal range. Make sure that you are taking a good multimineral with the D as magnesium improves Vitamin D function significantly; and take Vitamin K2 with the D to make sure that calcium goes where it should. Those on blood thinning prescription medications should not take K2 without discussing it with the prescribing physician.

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Covid-19 Update: Reduce Your Comorbidities Easily

Mon, 30 Nov 2020 13:35:00 GMT

Hello again everyone:

Hope that your Thanksgiving holiday was restful and that you were able to connect with family in a safe way. I am sure that next year will be much more ‘normal’. And as you are all aware, it is our comorbidities that massively increase our risk for infections of all types, including SARS-CoV-2. Additionally, these comorbidities also up the risk for severity, developing long-hauler symptoms, as well as death. Comorbidities are defined as the simultaneous presence of two chronic diseases or conditions. So, is there anything we can easily do that can significantly increase our health and reduce the severity of any comorbid conditions we might have?

As it turns out, we know that one of the greatest comorbidities is the constellation of symptoms and disorders related to dysregulation of insulin, and this includes:

Furthermore, we know that inflammation causes, perpetuates and/or aggravates every known human ailment. This means that anything we can do that will lower non-purposeful inflammation will be beneficial to whatever comorbid conditions we might have. Getting your insulin under control is a huge step towards lowering inflammation as well as overcoming the list above. Probably one of the easiest things we can all do that will greatly assist normalizing insulin dysregulation and lowering inflammation is time restricted feeding (TRF), which is one way to do intermittent fasting.

https://academic.oup.com/nutritionreviews/article/72/5/308/1933482

https://www.sciencedirect.com/science/article/pii/S1550413116302509

https://www.sciencedirect.com/science/article/pii/S1550413118302535

Bottom Line: TRF has been seen to be associated with lower body weight, lower inflammation, normalizing of cholesterol and triglycerides, normalizing of blood sugar and insulin and insulin sensitivity. All you need to do is consume all of your daily calories in a 10-hour window. Although there are other refinements that you can make to get even better results, just starting with TRF this way can work wonders. Please take a moment to review these links and just read the beginning highlights or summaries as these will reveal how much this daily lifestyle upgrade can significantly benefit virtually everyone. In case you were wondering what a refinement might be, here is one: make dinner your lightest meal as early in the afternoon as possible to align your metabolic circadian rhythms. There is no harm in trying this approach and it might save your life.

PS: to learn more, get the book by professor Valter Longo, PhD: “The Longevity Diet”

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Covid-19 Update: Stay Vigilant

Mon, 23 Nov 2020 14:07:00 GMT

Hello everyone:

Some good news this week about the potential for vaccines becoming available soon. While there are still a lot of unanswered questions about these vaccines and possible caveats, it often happens that when people hear of the positive vaccine news, many may let their guard down. This type of reaction seems normal, that is, it has been reported in the medical and psychologic literature before as it relates to situations like we are currently in.

In reality, this is absolutely NOT the time to let your guard down. We will continue to need to focus on preventive and protective measures even if the vaccine arrived tomorrow. This is due to the nature of multiple factors:

Bottom Line:

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Covid-19 Update: Tough Love Time

Tue, 17 Nov 2020 15:18:00 GMT

Hello everyone:

As this year progresses, the uncertainty, stress, economic burdens, election politics, civil unrest, social distancing, masks, lockdowns and all of the aspects of the pandemic have all added up to make 2020 a remarkably challenging year. In order to reduce this pervasive feeling of disaster all around us, there are steps we can take to at least reduce our risks related to Covid-19 illness. If you are wondering why the U.S. is breaking all world records for infections and death, then you should know that it is no secret that it is the comorbidities that are killing the most people who get Sars-CoV2 infection. Here is what the author of a recent research paper on Covid-19 mortality said:

“We have the most comorbid country, probably, in the world, in the most contemporary time in the world. We have the most obese, the most comorbid, the most hospitalized, the most medicated, the most disabled population in the history of the world.”

https://www.medpagetoday.com/infectiousdisease/covid19/89613?xid=nl_mpt_DHE_2020-11-12&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Top%20Cat%20HeC%20%202020-11-12&utm_term=NL_Daily_DHE_dual-gmail-definition

Comorbidities are defined as the simultaneous presence of two or more diseases or medical conditions in a patient. If you have a comorbidity, NOW is the time to do something about it and that something is to pursue all possible avenues to increase your health and reduce/better manage/control the state of your health. It may involve cleaning up your diet, stress reduction, better sleep, supplements to remediate deficiencies and optimize your biochemistry, being consistent with exercise, doing what you can to avoid feeling lonely or isolated, or just finally getting serious about doing what you know you need to be doing but have not started.

Bottom Line: In prior blogs over the past 8 months I have remarked on steps you can take that support your overall health and resiliency, such as making sure your Vitamin D status is optimal, plus a list of immune supports and other reasonable steps to take.

I seriously urge you to use this pandemic as a rationale to renew your commitment to a healthy lifestyle to contain and control your risks. It is NOT too late to start and every day counts. You can actually take charge of your health and reduce your risks: start now and do not stop and you will be pleased with yourself for taking optimal care of yourself, your family, friends and community. We are here to help you meet your health goals and will always do our best to assist you and yours.

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Covid-19 Update: 2nd Wave Preparations Review Summary

Mon, 09 Nov 2020 13:57:00 GMT

Hello friends:

“We take care of the future best by taking care of the present now.” Jon Kabat-Zinn

Because this pandemic continues to spread, and because we are all still at risk, it absolutely remains critically important that we take steps now to reduce our risk. As you all know, the major risk factor for how seriously ill you become from Sars-CoV-2 is related to your current health status. If you have one or more co-morbidities then your risk of serious illness, even death, as well as long-term organ, neurologic or systemic damage becomes significantly greater. Managing your risk factors could conceivably save your life. In reviewing the current literature, it becomes clear and evident that diet-related health factors are responsible for over 90% of all Covid-19 related mortality. As noted in a previous blog:

“With COVID-19, we have not just been fighting a communicable disease alone but also a growing backdrop of non-communicable diseases (NCDs; such as diabetes and obesity) that have needlessly raised the death toll.”

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(20)30164-9/fulltext

Here is a review of steps you can take now to reduce your risk:

Dietary Steps:

Supplements:

You cannot overcome poor eating choices with supplements, so make sure you do both a super clean organic whole foods dietary plan along with strategic supplements. Remember, there is no proven cure for this virus, and supplements are considered an adjunctive type of care and not primary care, even while the data is adding up showing how critically important adjunctive care can be. In other words, to lower your risks you must reduce your co-morbidities (overweight/obesity, blood sugar issues, hypertension, etc.) and one way to do that is to get healthier overall by eating optimally and supplementing your diet with appropriate products. Here is a brief review:

Exercise: For more on that go to:

/covid-19-update-exercise-as-medicine-addendum/

/covid-19-recovery-prevention/

Face Masks: Still controversial, but enough science says that they are helpful, so keep wearing them when appropriate.

Sleep: Good quality sleep of at least 7.5 hours per night, avoid screens after dark.

https://covid19criticalcare.com/wp-content/uploads/2020/04/MATHTreatmentProtocol.pdf

https://www.evms.edu/media/evms_public/departments/internal_medicine/Marik-Covid-Protocol-Summary.pdf

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Covid-19 Update: Anxiety Solutions

Mon, 02 Nov 2020 14:11:00 GMT

Hello friends:

During these incredible times of lockdowns, possible illness, political polarization, social distancing, masks, new rules every week, financial and economic stress…it is no wonder that many of us are suffering from anxiety. Anxiety is a normal reaction to uncertainty and things that may harm us. Here are some links to insights and self-help things you can do now to lower your stress and anxiety:

https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/top-ten-covid-19-anxiety-reduction-strategies

https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety

Bottom Line: There is a large list of things we can do to lower anxiety, which can drive your health downhill and make you more susceptible to illness of any type. So, work to not get stuck in an anxiety mode because this will put your nervous system into fight or flight, and this chronic release of stress chemistry will significantly damage your brain and overall health. Here are some things to help, and try to do at least one of these activities per day:

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Covid-19 Update: Prepare for the 2nd Wave with Probiotics

Mon, 26 Oct 2020 12:48:00 GMT

Hello Friends:

As it turns out, probiotics also have an important role in maintaining immune health. When you have adequate Vitamin D and Zinc, and add some probiotics, you are building a defense that is science backed. The authors provide evidence of how probiotics, along with adequate Vitamin D and Zinc, control viral infections:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7434852/

The authors state:

“Currently, there is no vaccine or specific drug for COVID-19. Further, the development of new antiviral presents several challenges and requires a considerable length of time and effort for drug design and validation. Therefore, exploring the repurposing, the use of natural compounds can provide alternatives and can support therapy against COVID-19.”

They also state:

“Currently, no research supports the use of any supplement as adjuvant therapy for the management of COVID-19 subjects .”

However, that is inaccurate as more recent studies show that Vitamin D has a substantial benefit, and references can be found here:

/covid-19-update-reduce-your-risk-for-a-possible-2nd-wave10-19-2020/

The rest of the article is full of great information, here are some important points:

“The mechanism of how probiotics work on the host organism and immune system is complicated and still not fully elucidated. However, the remedies and effectiveness of vaccines for viral diseases are limited by the high mutation rates of viruses, especially RNA viruses. In this review, we discuss the efficiency of probiotics and their significance in prevention of viral infections. In addition, we provide the significance of microbes in different parts of the body upon viral infections.”

“Probiotics play a role in balancing the host defensive immune response, thereby stimulating mucosal barrier function and modulating the immune system (El Hage et al. 2017 ). Interestingly, intestinal bacteria have been shown to exert the beneficial effects through modulation of vitamin D axis. Through vitamin D axis, probiotics can protect mucosal barrier integrity and suppress gut mucosal inflammation (Li et al. 2015 ). Further, via vitamin D axis, probiotics can regulate both innate and adaptive immune systems.”

“Zinc has significant effects on intestinal bacterial populations and the immune system by boosting the Th1 immune pathway. The primary mechanism of zinc homeostasis in the body is the gastrointestinal absorption of ingested zinc balanced by the secretion of endogenous zinc into the gut and excretion in the feces (Cummings and Kovacic 2009 ). The perturbations in zinc homeostasis in human are a critical factor to influence antiviral immunity. The deficiency of zinc leads to the risk of acquiring viral infections as there is an imbalance of the Th1 and Th2 immunity functions, leading to a defect in the Th1 pathway.”

“The probiotics exert their beneficial effects through modulation of host immune responses, maintain gut homeostasis and produce interferon thereby suppressing the virus induced cytokine storm. Although a few randomized controlled trials showed that administration of probiotics could thwart ventilator-associated pneumonia in COVID-19 patients, the efficacy in reduction of mortality remains uncertain. Lactobacilli and bifidobacteria have shown a promising beneficial effect and administration of them can overcome the gut dysbiosis induced by the SARS-CoV2 infection. Hence, it is reasonable to change the microflora with administration of probiotics and thus potentially improve the host immune status.”

Bottom Line: Add some probiotics to your prevention strategies, and according to the above paper, the strains that seem to have the most benefit vs. corona virus in general are:

You may not be able to find them all in any single product, so choose one that has the most of them and we like Klaire brand product called Therbiotic Complete that has 2 of the strains. Remember, these are supportive or adjunctive care recommendations, and not primary care. However, with the current science available, this addition seems reasonable and prudent, so dig into the information for yourself and see what you think.

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COVID-19 Update: Reduce Your Risk for a Possible 2nd Wave 10.19.2020

Mon, 19 Oct 2020 12:36:00 GMT

Hello friends:

More and more news is coming out of the scientific and medical community about what things are risky when it comes to this pandemic. The good news is that a major one is a risk that is super simple to lower, and that is once again about Vitamin D status. The main reason that I am going over this once again is that every day I find multiple people are deficient in Vitamin D. When I run labs, it seems that 9 of 10 are low and this is truly alarming given that having adequate Vitamin D status can reduce your risk and severity of contracting Sars-CoV-2, the virus that causes Covid-19.

https://www.medpagetoday.com/infectiousdisease/covid19/88456

“Patients with “likely deficient” vitamin D status had nearly doubled risk of testing positive for COVID-19 versus those with “likely sufficient” vitamin D, a single-center study found.”

https://www.medpagetoday.com/meetingcoverage/asbmr/88586

“Patients hospitalized with COVID-19 who were vitamin D deficient experienced worse outcomes than those with normal levels of the vitamin, a researcher reported.” “Levels of 25(OH)D below 20 ng/mL also were associated with higher mortality among these patients…, according to Gennari and colleagues.”

https://www.bumc.bu.edu/busm/2020/09/18/low-levels-of-25-hydoxyitamin-d-linked-to-covid-19-risk/

“We evaluated more than 190,000 blood samples from patients of all ethnicities and ages infected with COVID in all 50 states. We observed that the higher that the patient’s blood level of 25-hydroxyvitamin D was, up to 55 ng/mL lower was their risk of being infected with the coronavirus. People of color have been particularly affected by COVID 19,” said Dr. Holick.

“This simple and inexpensive intervention of taking vitamin D can significantly help reduce risk of infection by this deadly virus,” Dr. Holick concluded.

Bottom Line:

Get your Vitamin D level tested, and make sure you are taking enough to get your levels up around or above 60 ng/ml. Take care of yourself and your loved ones and do not delay…it could save your life.

PS: I always recommend taking Vit. D3 with Vit. K2 as they have synergistic and protective roles that work better together, and adding Magnesium facilitates the Vitamin D substantially as the Magnesium is a needed cofactor in its metabolic activation in the kidneys.

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Covid-19 Update: Masks: It’s Just Not That Simple

Mon, 12 Oct 2020 12:18:00 GMT

Hello everyone:

Here is some good information on a legitimately confusing subject: do masks really work at all? Turns out that the answer is yes, they are useful and a part of what we all need to do during this pandemic.

https://www.nature.com/articles/d41586-020-02801-8?utm_campaign=Chris%20Kresser%20General%20News&utm_medium=email&_hsmi=97014059&_hsenc=p2ANqtz–HhYi8BRKZF3SDYQPsAnbKttt808Sd_dLc1rMn_ZNhFP2tRY4DiUi47l7rMqzq2yI2J2v0YLlaRw7ED-ixq7RY3fgqeg&utm_content=97014059&utm_source=hs_email

A good summary of how confusing it is to pull the data together is in the last two paragraphs of this article:

“For now, Osterholm, in Minnesota, wears a mask. Yet he laments the “lack of scientific rigour” that has so far been brought to the topic. “We criticize people all the time in the science world for making statements without any data,” he says. “We’re doing a lot of the same thing here.”

Nevertheless, most scientists are confident that they can say something prescriptive about wearing masks. It’s not the only solution, says Gandhi, “but I think it is a profoundly important pillar of pandemic control”. As Digard puts it: “Masks work, but they are not infallible. And, therefore, keep your distance.” Nature 586 , 186-189 (2020)

Bottom Line:

It looks like masks are here to stay with us for a while. As for a possible second wave, scientists are just not sure if there will be one or not. The prior corona virus-based pandemics (and others pandemics that were not corona virus based) have seen second waves, so it is possible. In reviewing that best strategies for prevention, it still is reasonable to keep your Vitamin D up to optimal levels and to NOT back off immune supportive strategies yet…my advice is to stick with them till we are back to normal. The information in all of the previous Covid-19 Update blogs are still appropriate and have not been contradicted by emerging science or evidence.

We are all certainly getting Pandemic fatigue, and that is understandable, and we are just not out of the woods yet…so please hang in there, keep up with your supportive care efforts…keep calm and carry on!!

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Covid-19 Update: Food as Medicine is Fundamental

Mon, 05 Oct 2020 13:36:00 GMT

Hello again one and all:

In case you are not eating as good as you might be, or should be, here is some information from Harvard University on how food can impact our immune system:

https://www.hsph.harvard.edu/nutritionsource/2020/04/01/ask-the-expert-the-role-of-diet-and-nutritional-supplements-during-covid-19/

“We have known for a long time that nutrition is intricately linked to immunity and to the risk and severity of infections. Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections. Conversely, chronic or severe infections lead to nutritional disorders or worsen the nutritional status of affected people. Therefore, it is imperative for all of us to pay attention to our diet and nutritional status during the ongoing COVID-19 pandemic. Furthermore, the clinical course of COVID-19 disease tends to be more severe among older individuals and among people with chronic conditions, such as diabetes, hypertension and cancer that are partly related to nutrition.”

These authors offer very conservative advice, and they get it right when it comes to Vit. C, Zinc and Vit. D: for example:

“Evidence from several clinical trials and pooled studies show that vitamin D supplementation lowers the odds of developing acute respiratory tract infections (most of which are assumed to be due to viruses) by 12% to 75%. [9-12] These studies included both the seasonal and pandemic flu caused by H1N1 virus in 2009. The beneficial effect of supplementation was seen in patients across all ages, and individuals with pre-existing chronic illnesses. [13] Among those who were infected, flu symptoms were fewer and recovery was earlier if they had received doses of vitamin D greater than 1000 IU. [14] The benefits were relatively greater in individuals with vitamin D deficiency than in those who had adequate levels of vitamin D.”

Bottom Line:
Eating a clean, nutrient dense, unprocessed, whole foods, organically sourced diet is one of your best investments in your long-term health. Not only will it support a balanced immune system, it can help reduce the risk and/or severity of many chronic conditions. As I have said before, we need to use ALL of the tools in the tool kit, and food happens to be a fundamental component of optimal function/health. During this pandemic, immune competency is absolutely critically essential and what we eat can either make or break our health.

These authors do not address the fact that nutritional needs go up under many common conditions, such as: when we are under greater stress, not getting enough sleep, not getting enough sunshine, if we are taking medications, if we have digestive issues, not exercising as we used to, and not eating as well as we should, being older, or have a history of not eating well (such as the S tandard A merican D iet, which is just SAD )…we simply need extra nutritional support and this is where basic supplements can be super handy. As you have probably already read above and from an earlier blog, Vitamin D is especially important.

It is really critical to understand that taking vitamins will not adequately overcome a poor diet. It is now very important the we all eat right, take those supplements that you need, and use this pandemic as an opportunity to upgrade our lifestyle and health. Check out this link for some helpful steps to get you going:

https://foodasmedicineinstitute.com

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Covid-19 Update: Time to Rethink Your Menu

Mon, 28 Sep 2020 12:25:00 GMT

Hello again to everyone:

As you have read before in these blogs, food impacts our health and immune system dramatically and a healthy diet is a necessity to survive this pandemic as well as live an optimal and disease-free life. It is only just recently that the medical world is starting to pay a little attention to prevention, health and supportive strategies to reduce risk and/or severity of possible Sars-CoV-2 infection. One of my favorite physicians, Robert Lustig, MD and professor of pediatric endocrinology at U. of California, has some very accurate things to share:

https://www.foodnavigator.com/Article/2020/04/22/Coronavirus-and-obesity-Doctors-take-aim-at-food-industry-over-poor-diets#

“I’ve heard COVID-19 referred to as a beast, because it doesn’t distinguish. In point of fact, it doesn’t distinguish who it infects. But it does distinguish who it kills….Time to rethink your menu.”

The article goes on to explain how junk food and ultra-processed food consumption is a leading cause of obesity, the number one cause of Covid-19 severity and death in the younger population and all age groups as well. Further on in the article, a UK physician, Dr. Malhotra, states that: “Poor diet is the primary biological factor that’s driving increased (Covid) death rates…I tell my patients that if it comes out of a packet and has five or more ingredients, its ultra-processed.”

Bottom Line : As part of your natural defense against infectious disease, maintaining an optimal weight is part of your strongest defense, and this starts with an optimal diet that is free or extremely low in processed foods. Some of our previous blogs have highlighted this and we have offered various dietary measures to take, as well as how to use intermittent fasting to your advantage. On our website, under the Resources section, you can find dietary strategies in the Diet and Nutrition tab, such as the Mito Food Plan (for better energy), the Elimination Diet for reducing inflammation, food reactions and allergy, the Detox Food Plan, The Core Food Plan for just about everyone, the Cardiometabolic Food Plan for those with blood sugar and cholesterol issues and much more…

https://richmondchironeuro.com/resources-2/

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Endocrine Disrupting Chemicals Up Risk

Mon, 21 Sep 2020 16:31:00 GMT

Hello again everyone:

As you know, how healthy you are is one of the greatest risk factors for getting any infection. The more health issues you have, the greater the risk of infection, the more severe and the more long-lasting injurious health effects that may linger (long-haulers). Here is an eye-opening article on how Endocrine Disrupting Chemicals (EDC’s) increase our risk for many health conditions that put us at risk for infections and many other illnesses. Not only that, but research shows that nearly everyone is exposed to these chemicals on a daily basis. This article is a pretty quick read, so please take a look at some really astounding facts.

https://www.ehn.org/chemical- exposure-coronavirus- 2645785581.html?rebelltitem=1# rebelltitem1

Sme highlights:

· Most Americans have endocrine disrupting chemicals in their bodies. We are exposed to them via our food, the air we breathe, our drinking water, and the products we allow into our homes and lives. Plastics, personal care products, drugs, pesticides, flame retardants, air pollution, household products, food additives, nonstick cookware, and many other products contain endocrine disrupting chemicals.

· Human epidemiological studies and experiments in laboratory animals establish without question that such exposures can increase susceptibility to these diseases and many more. Exposures can also cause immunosuppression, which increases vulnerability to infections.

· Improving our diet and nutritional status and reducing our exposure to endocrine disrupting chemicals are pivotal changes that will profoundly benefit our health and welfare.

· Go to the above link and read the paragraphs on An Unhealthy Nation …these facts make the U.S. particularly susceptible to this pandemic.

· New scientific research has revealed that exposure to the EDC called BPA is associated with 46% increased risk of death from all causes.

https://jamanetwork.com/ journals/jamanetworkopen/ fullarticle/2769313

Bottom Line: We can start to improve our health with easy and simple steps to reduce exposure to these insidious chemicals. Several quick and significant steps are to go organic, get all plastic food/liquid/water containers out of your life as well as non-stick cookware. For a great resource on what these chemicals are, where to find them and how to avoid them, go to this link:

https://www.ewg.org/research/ dirty-dozen-list-endocrine- disruptors

Further food for thought from the article:

“Just as COVID-19 brings a sharp focus to pathogens that can quickly injure or kill us, slower-acting endocrine disruption needs longer-term solutions that prevent the chemicals from wearing down our health, vitality, and resistance.”

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Covid-19 Update: Vaccine Update

Mon, 14 Sep 2020 17:05:00 GMT

Hello again everyone:

This blog is about the upcoming vaccines and what you need to know. To put things into a proper perspective so that we all have realistic expectations, you should really take the time to read these two articles:

https://www.medpagetoday.com/infectiousdisease/covid19/88559?xid=nl_mpt_DHE_2020-09-12&eun=g1207968d0r&utm_source=Sailthru&utm_medium=email&utm_campaign=Daily%20Headlines%20Top%20Cat%20HeC%20%202020-09-12&utm_term=NL_Daily_DHE_dual-gmail-definition

While this second article is pretty long, you will benefit to read it as it is fascinating and gives a really great bunch of insights and overviews of vaccine development history and how that plays into the current pandemic…a nice dose of reality to help make sure we have appropriate expectations is good medicine:

https://www.newyorker.com/science/medical-dispatch/the-state-of-the-fight-against-covid-19

Prtinent Points that you need to be aware of in terms of what it will take to get any vaccine made, analyzed properly, production, distribution, availability, time-line issues:

Not only that, please read what the vaccine experts say about what to expect:

“ Once manufacturing and distribution are complete, Americans would still not be safe from the disease, experts cautioned. The vaccines are unlikely to protect against shedding, Offit said; vaccinated people may still get mild or asymptomatic infections, and thus shed the virus and possibly spread it to others. “People who are vaccinated still need to wear masks and that’s going to be a hard message to send,” Offit said. “You may take a step backwards.”

Said Bar-Zeev: “The community expects this is going to go away when we have a vaccine, and it might not.”

Still, when would we have that vaccine? Aronoff considers the end of 2020 to be “an uphill battle.” He could see a scenario in which the FDA issues an emergency use authorization for use by just one group of at-risk people and a subset of American hospitals, following CDC guidelines.

But: “It’s hard to imagine that that isn’t somewhat just for show,” he said.

Could that happen by Nov. 3? “I hate to say it’s impossible,” Aronoff said. “I’d like to see a safe and effective vaccine sooner rather than later, but it’s really hard for me to imagine large-scale manufacturing and distribution of a vaccine that we know is safe and effective before the end of October.”

It will be important to work with CDC and the World Health Organization, Aronoff said, noting the disease continues to spread globally. In addition, the IFPMA noted that most vaccine production occurs in Europe.

“It’s a perfect storm of issues. We really have to get it right,” Bar-Zeev said. “To use an average product in a sub-optimal way would do a lot of harm.”

Bottom Line: It May Not Be a Good Idea to Put All of Your Eggs in One Basket…that is, waiting for the vaccine may not be your best single strategy… and this simply means that it is still extremely important to become as metabolically healthy as possible to reduce your risk of infection as well as possibly lowering the severity and duration. And because of the roll-out time until a vaccine becomes available, it means that you STILL HAVE TIME to create a lifestyle that improves your overall metabolic health…which, by the way, may help increase the efficacy of a vaccine. Using a quote from the above link to the New Yorker article:

“ There are lots of ways to fight back against SARS-CoV-2 and COVID-19, the disease it causes. We can limit the virus’s spread in the population at large; we can also build barriers against infection for at-risk people, such as caregivers or essential workers, in particular. We can devise therapies that prevent the newly infected from getting worse, and we can create interventions that target the sickest and give them a fighting chance. By surrounding the virus in this way, we can make it less contagious and lethal, changing the character of the pandemic.”

In my opinion, the available science strongly supports that “surrounding the virus” should include Vitamin D, Zinc and Vitamin C, avoiding processed foods and sugar, daily exercise, good sleep habits, as well as all of the other strategies for improving immune resilience and overall health that we have gone over in my previous blogs. Making these efforts can offset some of the fear and anxiety associated with this temporary chaos/uncertainty.

Keep Calm…and Get Healthy!

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COVID-19 Update : Loss of Taste & Smell Highly Associated with Covid-19

Tue, 08 Sep 2020 14:33:00 GMT

Hello everyone:

You have probably heard that a loss of taste and/or smell is has been connected to the Covid-19 infection, currently being called SARS CoV-2. Recent research has now validated that connection, and this is an important piece of information.

https://www.sciencedaily.com/ releases/2020/04/200413132809. htm

“Based on our study, if you have smell and taste loss, you are more than 10 times more likely to have COVID-19 infection than other causes of infection. The most common first sign of a COVID-19 infection remains fever, but fatigue and loss of smell and taste follow as other very common initial symptoms,” said Carol Yan, MD, an otolaryngologist and head and neck surgeon at UC San Diego Health. “We know COVID-19 is an extremely contagious virus. This study supports the need to be aware of smell and taste loss as early signs of COVID-19.”

This is important for the following reason:

“Of those who reported loss of smell and taste, the loss was typically profound, not mild. But encouragingly, the rate of recovery of smell and taste was high and occurred usually within two to four weeks of infection.”

“Our study not only showed that the high incidence of smell and taste is specific to COVID-19 infection, but we fortunately also found that for the majority of people sensory recovery was generally rapid,” said Yan. “Among the Covid-19 patients with smell loss, more than 70 percent had reported improvement of smell at the time of survey and of those who hadn’t reported improvement, many had only been diagnosed recently.”

Bottom Line: It appears that experts now feel that asking about loss of taste and smell should be a part of any screening process.

“It is our hope that with these findings other institutions will follow suit and not only list smell and taste loss as a symptom of COVID-19 but use it as a screening measure for the virus across the world ,” Yan said.

This is good to know that if you lose taste and smell, you can be pretty sure that you have Covid-19 and self-quarantine as well as get to your physician for primary care treatment. For supportive care, refer to my earlier blog about supplements, however the primary supplements being reported to be advantageous as a component of adjunctive care include Vitamin C, Vitamin D, Zinc and Quercetin. If you reference back to my blog immediately prior to this one, at the bottom are links that contain detailed information about an effective medical protocol that includes those supplements.

https://www. richmondchironeuro.com/covid- 19-update-supportive- adjunctive-care-is-necessary- and-important/

https://www. richmondchironeuro.com/covid- 19-update-vitamin-c-and-what- to-ask-for-if-hospitalization- is-required/

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Covid-19 Update: Vitamin C and What To Ask For If Hospitalization Is Required

Mon, 31 Aug 2020 12:26:00 GMT

Hello again everyone:

Vitamin C is becoming an integral part of the fight again this pandemic, both in prevention and treatment strategies, and thus it is important that you know that mainstream medicine is using Vitamin C in this battle.

https://archive.is/c4CGR

This article is about a critical case where IV Vitamin C was used successfully as a component of her care. Here are some important points from this article about Vitamin C:

“Vitamin C infusion is not approved as a standard treatment for SARS-CoV-2 and thus was not part of the hospital’s COVID-19 treatment regimen. Nevertheless, the case authors point out that for decades, vitamin C has been recognized as an essential component of immune cell function with a critical role in numerous immune system mechanisms.

Vitamin C enhances neutrophil motility, phagocytosis, microbial killing by activating reactive oxygen species, and apoptosis, and prevents oxidative damage by its antioxidant properties. It also promotes the proliferation of B and T lymphocytes and antibody production. More recent research suggests that vitamin C also prevents the production of pro-inflammatory cytokines, including interleukin-6, a component of the cytokine release syndrome associated with severe COVID-19 that results in lung injury and leads to ARDS.”

Bottom Line:

What that last paragraph says is the Vitamin C improves immune cell functioning by increasing white blood cell movement to the virus, improves its ability to eat the virus and kill it, and protects the host from inflammation as well as lowering inflammation. Also, when inflammation becomes severe enough to support the formation of inflammasomes, this environment may assist certain white blood cells (neutrophils) to create something called neutrophil extracellular traps (NET’s) that kill pathogens, but… excessive NET formation is also involved in the hyper-inflammatory responses that damages organs and can infiltrate the lungs in Covid-19 creating damage that can lead to hospitalization/death by a process termed NETosis. Vitamin C has been shown to significantly attenuate NETosis and thus may become a critical component in treatment.

https://www.mdpi.com/2072-6643/5/8/3131/htm?fbclid=IwAR0wCBeZLG5Mg0rrVWevI3ZqaC7hvdivJxEw7YCXB1rr9SeB654_NA-Ud5U

So, take your Vitamin C daily as outlined in previous blogs, 500 mg. 3 times a day for prevention, and if you do become infected with Covid-19 and need hospital care, ask your physician to consider including IV Vitamin C.

Timing can be critical, which means that multiple research papers are now revealing the following:

Initially, inflammation is required for a robust and appropriate immune response at the beginning stage of any infection. Thus, inflammation should not be strongly inhibited at the outset of illness. However, after 3 to five days of infection, it becomes important to assess the patient for their level of inflammation relative to their clinical picture, and if the patient is declining and not improving, or may require hospitalization, at this point is becomes extremely important to aggressively inhibit inflammation with things like curcumin, resveratrol and prescription medications like a form of cortisol (such as methylprednisone…consult with the treating physician about which type is preferred.). While their recommendations for prevention are not particularly as robust or comprehensive as possible, you can refer to my earlier blogs for a more comprehensive approach to prevention:

/covid-19-information-and-policy-update/

Use this following valuable and information if you or anyone you know needs to be hospitalized so that you can know what you may need to ask for:

https://www.evms.edu/media/evms_public/departments/internal_medicine/Marik-Covid-Protocol-Summary.pdf

https://covid19criticalcare.com/wp-content/uploads/2020/04/MATHTreatmentProtocol.pdf

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Covid-19 Update: Supportive/Adjunctive Care Is Necessary and Important

Mon, 24 Aug 2020 12:40:00 GMT

Hello again:

It is widely known that we need primary medical care as a component of our lifestyle, and it is called primary care because at times it can be essential to staying alive. Plus…yup, this pandemic thing is like the Energizer Bunny…it just keeps going and going. This pandemic has brought into sharp focus the fact that those who are most at risk are those people with poor metabolic health. It is not difficult to improve your metabolic health and it is within your abilities to be stronger against this virus and all of life’s challenges.

This leads us to understand that now is the time to promote health building strategies that not only improve your metabolic health, but your immune resilience as well. What does that mean? It simply means that all of our bodily systems are part of a network that relies on each and every part to function optimally. That means that the things we do to boost physical health (exercise), will improve heart health, which will improve brain health, which will improve gut health, which will improve immune health…and so on. Because all of our organs are part of a system of organs where their inter-dependence is well known, it thus becomes important to live a lifestyle that enjoys system wide benefits…this is known as metabolic health.

Previously, I referred you to an article that revealed the astounding fact that as of 2016 only 12.2% of Americans are metabolically healthy, and there is no reason to assume that this number has improved at all.

https://www.liebertpub.com/doi/10.1089/met.2018.0105

Also, the worse your metabolic health, the more prone you are to contracting Covid-19 (or any other virus or infection) and the worse the disease and the poorer the outcome. The authors of the following link stated:

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(20)30164-9/fulltext

Bottom Line:

NOW is the time to do whatever is necessary to become metabolically healthy, to wait and ignore the urgency (as well as the opportunity) is dangerous to every aspect of your life and future. Not only do you want to take the right supplements, you want to eat right, move right, rest well, think right (reduce stress, perhaps increase meditation, prayer and mindfulness methods), get regular chiropractic care…we need a systems approach and that means we need to think about a lifestyle that builds health and resiliency. So, how do you start this without feeling overwhelmed? How about starting with small easy steps:

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Covid-19 Update: Vitamin D Needs Magnesium

Mon, 17 Aug 2020 13:41:00 GMT

Hello everyone:

As you have read in a previous blog, the lower your Vitamin D, the greater your risk to become infected with Covid-19 and any other virus or bacteria. Thus, not only is it important for this first wave of the pandemic, it will remain critical if we all want to slow down the possible ‘second wave’ of infections. What this means is that you should get your Vitamin D levels tested, and if your levels are not in the optimal zone of 60 – 80 ng/mL you should consider supplementation to get your levels up.

What you may not know is that magnesium is essential for making Vitamin D more effective, and that taking higher dosages of Vitamin D can create a magnesium deficit. Additionally, studies have revealed that most U.S. citizens are low in both nutrients.

https://pubmed.ncbi.nlm.nih.gov/29480918/

https://pubmed.ncbi.nlm.nih.gov/30541089/

https://pubmed.ncbi.nlm.nih.gov/28471760/

Bottom Line:

Take them both together. What type of magnesium? There are several types of magnesium available. The best one overall is called magnesium bisglycinate, as it is easier to absorb and does not usually cause any gut upset. Magnesium citrate is another form which is commonly used to relieve constipation, so be careful if you use that form. Magnesium threonate is a type of magnesium that is highly absorbable and has multiple studies showing that it can improve memory and fear extinction (such as in PTSD and anxiety), the only drawback being that it is considerably more expensive. The usual dosage for magnesium is to total around 400 mg. per day in divided dosages spread out over the course of the day. Check with your physician if this is Ok for you.

As I have stated before, right now, the use of Vitamin D to assist in prevention and amelioration of SARS CoV-2 is not ‘proven’ but does have some significant basis in evidence from data from multiple countries who have examined Vitamin D status in relation to severity of illness of infected patients. Both Vitamin D and magnesium are essential to overall health, so obtaining and maintaining optimal levels can assist you to achieve the well-being you may be searching for. Here is a link to a small study revealing improved outcomes for elderly Covid-19 patients when using Vit. D, Magnesium and B-12:

https://www.medrxiv.org/content/10.1101/2020.06.01.20112334v2

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Covid -19 Update: The Elephant Is Still In The Room

Mon, 10 Aug 2020 12:44:00 GMT

Hello everyone:

What the title of this week’s newsletter is referring to is the negative impact on the immune system of having poor metabolic health. While one does not have to be obese or overweight to be metabolically unwell, it is a great example that illustrates how being overweight and/or obese induces a chronic inflammatory state that markedly impairs immune function…thus increasing susceptibility and severity of viral infections, both flu and Covid-19, as well as many other diseases.

https://jvi.asm.org/content/jvi/early/2020/07/13/JVI.00665-20.full.pdf

The authors define this cluster of metabolic issues:

“Metabolic syndrome (MetS) is a cluster of metabolic disorders that can lead to serious health conditions. Established features of MetS are visceral adiposity, insulin resistance, glucose intolerance, endothelial dysfunction, hypertension, and dyslipidemia. MetS is clinically diagnosed as the co-occurrence of three or more of these pathologies, which are interrelated because of overlapping metabolic pathways and pathophysiologic mechanisms.”

And in summary they state: “ The increasing prevalence of metabolic syndrome is a major public health issue. Over the years, humans have adopted sedentary lifestyles and dietary patterns have shifted to excessive food consumption and poor nutrition. Overnutrition has led to the constellation of metabolic abnormalities that not only contributes to metabolic reprogramming but also limits host innate and adaptive immunity. Impaired immune responses and chronic inflammation in metabolically diseased microenvironments provide the ideal conditions for viral exploitation of host cells and enhanced viral pathogenesis. Consequently, obesity, T2DM, and associated co-morbidities have been established as risk factors for severe influenza and coronavirus infections. Delayed defense mechanisms favor viral spread, enhanced replication, and persistent infections in these high-risk populations.”

Bottom Line: It is fairly straightforward that we must all be as metabolically fit and healthy as possible, and the two most promising strategies to reverse this societal trend are eating clean, organic, unprocessed whole foods, and movement. Even in the midst of this pandemic, it is not too late to reduce your risk of infection by practicing healthier habits related to food and exercise. In fact, it would be wise to use this pandemic as a springboard for propelling yourself to optimal health. Already a lot of people are getting this message and I have been fortunate to witness a good number of people upgrading their lifestyle and lowering their risk of infection as well as most chronic diseases. If you need some more information, refer back to my earlier blog posts about optimal food plans and the reasons behind such recommendations.

/plant-based-diet-how-to-get-started/

/diet-and-death-risk/

https://richmondchironeuro.com/wp-content/uploads/2020/01/Intermittent-Fasting.pdf

/is-when-you-eat-as-important-as-what-you-eat/

You can go to my resource page and find information on food plans for blood sugar (cardiometabolic food plans), low inflammatory foods (elimination diet) and energy recovery (mito plan), as well a many other food related resources.

https://richmondchironeuro.com/resources-2/

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COVID-19 Update : Vitamin C and Quercetin News

Mon, 03 Aug 2020 13:54:00 GMT

Hello everyone:

Thanks for reading our newsletters/blogs and keeping up to date. Here is some new research that bolsters the earlier recommendations that I made several months ago. It is always useful to see how things play out over time and to check to see if things we said earlier are still accurate…and so far, what we have posted is still on point.

https://www.frontiersin.org/ articles/10.3389/fimmu.2020. 01451/full

In this article, the authors review the updated science behind the use of these two very useful nutrients as part of supportive or adjunctive care, which means that they should be used as a part of your total program and not used as a sole primary care treatment by themselves.

“It is imperative to study and develop pharmacological treatments suitable for the prevention and treatment of COVID-19. Ascorbic acid is a crucial vitamin necessary for the correct functioning of the immune system. It plays a role in stress response and has shown promising results when administered to the critically ill. Quercetin is a well-known flavonoid whose antiviral properties have been investigated in numerous studies. There is evidence that vitamin C and quercetin co-administration exerts a synergistic antiviral action due to overlapping antiviral and immunomodulatory properties and the capacity of ascorbate to recycle quercetin, increasing its efficacy. Safe, cheap interventions which have a sound biological rationale should be prioritized for experimental use in the current context of a global health pandemic . We present the current evidence for the use of vitamin C and quercetin both for prophylaxis in high-risk populations and for the treatment of COVID-19 patients as an adjunct to promising pharmacological agents…”

Quercetin Vitamin C

Prophylaxis 250-500 mg BID 500 mg BID

Mild cases 250-500 mg BID 500 mg BID

Severe Cases* 500 mg BID 3 gr q6 for 7 days

* ARDS-like presentation, require assisted ventilation/intubation, ICU hospitalization.

Conclusion

Quercetin displays a broad range of antiviral properties which can interfere at multiple steps of pathogen virulence -virus entry, virus replication, protein assembly- and that these therapeutic effects can be augmented by the co-administration of vitamin C. Furthermore, due to their lack of severe side effects and low-costs, we strongly suggest the combined administration of these two compounds for both the prophylaxis and the early treatment of respiratory tract infections, especially including COVID-19 patients.

Bottom Line:

This is a great article, and they even provide optimal dosing. In case you did not know, BID means twice a day and q6 means every 6 hours. So keep your regimen of Vit. C and Quercitin as part of your overall protocol, and re-read our recent past blogs if you need an update or refresh on how to create an adjunctive and supportive protocol for this pandemic.

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COVID-19 Update: Only One in Eight is Metabolically Healthy, Are You?

Mon, 27 Jul 2020 12:15:00 GMT

Hello again everyone:

This topic has broad implications beyond reducing Covid-19 risk. As you know, we have previously spoken about the ‘Elephant In The Room’ which is about the fact that those who have poor health have seriously greater risk of infection (of any type) and poorer outcomes, including death. It is estimated that at least 60% of the U.S. population has one or more chronic diseases, 70% are overweight or obese, and now we find out only 12.2% of us are metabolically healthy. This means that a whopping 87.8% (7 of 8) are at serious risk for not only Covid-19, but disability and death from all causes such as cardiovascular disease, cancer, diabetes, stroke, high blood pressure, autoimmune diseases and on and on.

https://www.liebertpub.com/doi/10.1089/met.2018.0105

“Characteristics associated with greater prevalence of metabolic health were female gender, youth, more education, never smoking, practicing vigorous physical activity, and low body mass index. Less than one-third of normal weight adults were metabolically healthy and the prevalence decreased to 8.0% and 0.5% in overweight and obese individuals, respectively.

Conclusions: Prevalence of metabolic health in American adults is alarmingly low, even in normal weight individuals. The large number of people not achieving optimal levels of risk factors, even in low-risk groups, has serious implications for public health.”

Bottom Line: These facts are truly alarming. In light of the fact that this pandemic is probably going to be affecting our lives for at least another year (as past and similar pandemics have done, including the second wave), there is plenty of time to improve your metabolic health. What’s more, in most cases these issues are not that difficult to reduce or resolve. There are two urgent reasons to do this: one is to reduce your risk and severity of infection during this pandemic, and the other is to protect your future health and reduce your risk of disability and death from all causes. Where to start? This is a very short and partial list to give you a place to start right away, however, these are the fundamentals and I have listed them in what I think is the order of importance, but that can be different for each of us:

I have previously written a large number of newsletters/blogs on how to eat right that you can easily search on our website, and this truly is the foundation of our health. We simply cannot eat processed foods, sugary things, trans fats, refined carbs, bad fats, inadequate fruits and vegetables and nuts and seeds, frequent/daily alcohol, smoke anything, consume artificial flavors and colors and additives, eat and drink from plastic anything, and think we are getting away with it or doing something that is Ok or good for us. Make sure you start there and stay there. When it comes to living your best life, there are few things as important and being metabolically healthy. Invest in yourself as this is both your true health insurance and your best long-term strategy…and you can do this by simply taking one step at a time.

If you ever feel overwhelmed by what you see that you need to do to get your health back, you might benefit from reading this book: ‘Tiny Habits’ by B.J. Fogg, PhD …forget big change…start with a tiny (doable) habit and success will follow…to achieve ANY goal that you choose, small changes or upgrades will change everything sooner or later…probably faster than you imagine!

https://www.tinyhabits.com/book

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COVID-19 Update : Thinking About the Possible Second Wave

Mon, 20 Jul 2020 12:10:00 GMT

Hello again everyone:

Here is a very pertinent quote from a very recent article from MedPage:

“As we begin to think about the next wave, about what the coming months may hold for us, it seems like having rapid flu testing available in the office, as well as rapid point-of-care testing for COVID-19, may be what we need to safely diagnose, safely treat, safely send home, safely quarantine, and safely track contacts, to prevent the second wave from being as devastating as the first. We need to begin now preparing for the next, not reacting after it’s already here…”

https://www.medpagetoday.com/patientcenteredmedicalhome/patientcenteredmedicalhome/87417

This is actually what we would hope will be in place by the fall so that we do not quarantine the healthy, only those that are truly sick with the virus, so that the economy and our lives can keep going and not be more stressful.

Once again, I am failing to find any mention of what each of us can do to optimize our health so that we can either avoid the disease altogether, or if we become infected then the course of the illness is mild. This appears to me to be gross negligence by our public health authorities in light of the foundational information about Vitamin D. I know I mentioned this before, however, it is worth re-iterating and going over the basic facts as they become available.

As of June 2020, there are around 20 Vitamin D trials being done in relationship to Vitamin D and COVID-19. Right now, the use of Vitamin D to assist in prevention and amelioration of SARS CoV-2 is not ‘proven’ but does have some basis in evidence from data from multiple countries who have examined Vitamin D status in relation to severity of illness of infected patients. Here are a few links:

https://www.researchsquare. com/article/rs-21211/v1

https://papers.ssrn.com/sol3/ papers.cfm?abstract_id=3571484

https://emerginnova.com/ patterns-of-covid19-mortality- and-vitamin-d-an-indonesian- study/

Bottom Line:

Once again, please bear in mind that using Vitamin D is part of supportive or adjunctive care and is not considered primary care or primary treatment for SARS CoV-2. Emerging evidence supports using Vitamin D as the literature shows a strong relationship between Vitamin D status and severity of infections: the better your Vitamin D status, the better your outcome. It is that simple (yeah!). So, get your Vitamin D level tested and take adequate Vitamin D (always take your D3 with Vitamin K2!!!) to get your Vitamin D levels to around 80 ng/ml, and keep it there as this pandemic can possibly last well into next year!! With strategies like this, we may be able to keep the second wave to a minimum.

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COVID-19 Update : Sleep Necessary for Optimal Immune Function

Mon, 13 Jul 2020 13:34:00 GMT

Hello again everyone:

As I began to unpack this topic, I found an enormous amount of information about sleep and how it is related to inflammation anywhere in the body. The amount of information is so voluminous that for practical purposes I will distill it down to the basic known facts:

· Sleep disturbance causes an immune activation that is inflammatory.

· Inflammation fundamentally alters brain processes, including sleep.

· Primary causes of immune activation and inflammation are enormous and include things like: foods; stress; infection; chronic conditions; gut issues; sleep problems; bereavement; digestive issues; apnea; depression; kidney disease; CVD; insulin resistance; overweight; obesity; exercise; menopause; anxiety; diabetes; autoimmune conditions; TBI; stroke; sub-concussive events; stress; post-partum; pregnancy; dementia; pre-dementia; thyroid issues; blue light after dark; just about any chronic condition that may even include a lack of exercise!

· All of the above are participants in your overall level of inflammation that bathes the brain, results in poor sleep quality, which creates more inflammation, which creates more health issues (aggravates, causes, perpetuates) = more inflammation etc.

· If the body is inflamed, the brain is inflamed.

· Brain inflammation leads to alterations in sleep, immune function, and more inflammation.

· Body inflammation leads to alterations in brain function, including sleep.

This above information should allow you to see the activation loop that chronic sleep disturbance can be involved in as a component of immune health and resiliency. In other words, lack of sleep can be a cause or result of immune dysfunction and/or dysregulation. The authors of the link below state:

“Sleep and immunity are bidirectionally linked. Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system. Stimulation of the immune system by microbial challenges triggers an inflammatory response, which, depending on its magnitude and time course, can induce an increase in sleep duration and intensity, but also a disruption of sleep. Enhancement of sleep during an infection is assumed to feedback to the immune system to promote host defense. Indeed, sleep affects various immune parameters, is associated with a reduced infection risk, and can improve infection outcome and vaccination responses.

· Sleep is a biological need, and adequate sleep duration and quality help maintain immune health.

· Adequate sleep duration can improve infection outcomes and is associated with reduced infectious disease risk.

· Sleep appears to promote inflammatory homeostasis through effects on several inflammatory mediators, such as cytokines.

· This notion is supported by findings that prolonged sleep deficiency (e.g., short sleep duration, sleep disturbance) can lead to chronic, systemic low-grade inflammation and is associated with various diseases that have an inflammatory component, like diabetes, atherosclerosis, and neurodegeneration.”

https://journals.physiology. org/doi/pdf/10.1152/physrev. 00010.2018

Bottom Line: During this pandemic and beyond, make sure you get adequate sleep, which for adults it is 7.5 to 9 hours per night. If you have sleep problems, review your health and see where you might be having a chronic condition that supplies your body and brain with chronic low-level inflammation that may be part of the root cause of your sleep issues. This is often especially true in those that sleep 8 or 9 hours but waken feeling non-restored. As I often say, the rule for sleep is that there is no rule except to fix whatever you find as sleep problems can arise from many sources. For tips to help improve sleep quality, there are MANY informative web sources such as:

https://www.helpguide.org/ articles/sleep/getting-better- sleep.htm

https://www.mercola.com/sleep- guide.htm

It can be, and often is, pretty difficult to tease out all of the imbalances that affect sleep, so if your own efforts are not fully helpful, you may consider giving us a call to help dig deeper together.

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COVID-19: Stress-Induced Immune Dysregulation Is Real

Mon, 06 Jul 2020 12:13:00 GMT

Hello again everyone:

Stress, especially chronic activation of the stress response system, has been shown to cause immune dysregulation and dysfunction to the point that it can suppress the wings of the immune system that fight off infections, and at the same time make things like allergies and autoimmune conditions worse.

https://www.researchgate.net/profile/Jonathan_Godbout2/publication/5806651_Stress-Induced_Immune_Dysregulation_Implications_for_Wound_Healing_Infectious_Disease_and_Cancer/links/5536a2470cf2058efdea9047.pdf

Abstract : The communication between the central nervous system and the immune system occurs via a complex network of bidirectional signals linking the nervous, endocrine and immune systems. The field of psychoneuroimmunology (PNI) has provided new insights to help understand the pathophysiological processes that are linked to the immune system. Work in this field has established that psychological stress disrupts the functional interaction between the nervous and immune systems. Stress-induced immune dysregulation has been shown to be significant enough to result in health consequences, including reducing the immune response to vaccines, slowing wound healing, reactivating latent herpes- viruses, such as Epstein–Barr virus (EBV), and enhancing the risk for more severe infectious disease. Chronic stress/ depression can increase the peripheral production of proinflammatory cytokines, such as interleukin (IL)-6. High serum levels of IL-6 have been linked to risks for several conditions, such as cardiovascular disease, type 2 diabetes, mental health complications, and some cancers. This overview will discuss the evidence that psychological stress promotes immune dysfunction that negatively impacts human health.

Bottom Line:
Consider making sure that you are optimally reducing and mitigating the stressors in your life. While I could easily write another 30 articles on this, here are some fundamentally effective ways that you can reduce your stress response by:

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COVID-19 Update: Its Not Over Until Its Over! e.g., Don’t Stop Now!

Mon, 29 Jun 2020 12:53:00 GMT

Hello everyone:

This newsletter is a cautionary warning, and that is that this pandemic is likely to last for at least another 6 to 10 months, with some estimates of up to 2 years. This means that we all need to keep being vigilant with our health. In the last couple of newsletters/blogs that I have posted, I was speaking about the Elephant In The Room, which represents our pre-existing health status if/when we get ill. In that regard, the fact that our overall health is a major factor as to whether we get this virus, how serious it may be for each of us, and how well and fast we might recover, and if we have any long term residual health problems from such an illness…it becomes paramount to use this crisis as an opportunity to make steps to become optimally healthy.

In other words, if you thought that it is too late to put efforts into upgrading your overall health, please think again. This pandemic will be drawn out, like all of the previous ones, and that fact gives us adequate time to absolutely increase our health and decrease all of our risks.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212925/

“As humans age, the risk and severity of infections vary in line with immune competence according to how the immune system develops, matures, and declines. Several factors influence the immune system and its competence, including nutrition. A bidirectional relationship among nutrition, infection and immunity exists: changes in one component affect the others. For example, distinct immune features present during each life stage may affect the type, prevalence, and severity of infections, while poor nutrition can compromise immune function and increase infection risk . Various micronutrients are essential for immunocompetence, particularly vitamins A, C, D, E, B2, B6, and B12, folic acid, iron, selenium, and zinc. Micronutrient deficiencies are a recognized global public health issue, and poor nutritional status predisposes to certain infections. Immune function may be improved by restoring deficient micronutrients to recommended levels, thereby increasing resistance to infection and supporting faster recovery when infected. Diet alone may be insufficient and tailored micronutrient supplementation based on specific age-related needs necessary.”

Bottom Line:

Please go back and read my COVID-19 blogs for all of the tips you need to keep your immune system and overall health in good shape and thus reduce your risks to infections of all types. I do review many current publications daily related to this pandemic, and my previous recommendations are still appropriate and timely.

Additionally, getting adequate sleep and stress modulation are critical factors for optimal immune function as well as overall health. My next newsletters/blogs will go over these issues with some tips to use at home.

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CΟVID-19 UPDATE: Nutrition and Immune Strength, More Evidence of Need

Mon, 22 Jun 2020 13:02:00 GMT

Hello again everyone:

As this pandemic moves along, there are many people behind the scenes doing research on how to help us survive and thrive. Unfortunately, this does not make the evening news, even though it could make all the difference in how your system handles this virus.

https://www.researchgate.net/profile/Meghit_Boumediene_Khaled/publication/340210720_The_role_of_nutrition_in_strengthening_immune_system_against_newly_emerging_viral_diseases_case_of_SARS-CoV-2/links/5e9460fd92851c2f529c4073/The-role-of-nutrition-in-strengthening-immune-system-against-newly-emerging-viral-diseases-case-of-SARS-CoV-2.pdf

As the authors state:

“To preserve organism defense mechanisms, adequate nutritional status should be maintained with appropriate intakes of calories, vitamins, minerals, and water that should be continuously provided by a healthy diet.”

“Nutritional support should be the basis of management of any infected individual. However, prevention measures remain the first priority and strategy to develop throughout proper hygiene, healthy diet and staying home.”

They also state that while: “no specific food or supplement will prevent COVID-19/Coronavirus infection” that “Nutritional support remains the basis of treatment.”

Bottom Line: What they likely mean by ‘basis of treatment’ is that each of us must be fundamentally and optimally healthy to reduce the risk of infection, as well as to minimize any resulting infection that we may get and enhance our recovery. The ‘basis’ of our health depends on the food we eat and our nutritional status, as well as if we are exercising, how we are sleeping and handling stress etc. Nutrition is not primary care and is not considered to be a primary treatment per se, but it is essential supportive care and an important component of comprehensive care as these authors emphasize.

Theses authors review some of the nutrients we have already covered as being part of a good supplement program to support immune health and well-being, such as: Vitamin A, C and D; Zinc and Selenium; and B vitamins. No surprises here, but great reinforcement and knowledge for you to take to heart. Please refer to earlier blog posts for more detailed supplement information. As this pandemic progresses, this office will strive to keep you up to date on the latest developments in natural health and supportive care.

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COVID-19 Update: What You Eat Could Make or Break Your Immune System

Mon, 15 Jun 2020 12:38:00 GMT

Hello everyone:

As you know, we have been talking about the Elephant In The Room, and this means that the Elephant (how healthy and resilient we are) needs to be super strong if we are to avoid SARS-CoV-2 infection and/or keep the infection as mild as possible. In the medical literature, there are hundreds of papers on the role of nutrition/diet and optimal/excellent immune response and regulation or poor/inadequate immune function. Here is a great paper on the Standard American Diet (SAD) and immune function:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074336/

Here are several highlights:

“The Western diet is characterized by a high intake of saturated and omega-6 fatty acids, reduced omega-3 fat intake, an overuse of salt, and too much refined sugar [ 1 ]. Most are aware that this type of eating, if not in moderation, can damage the heart, kidneys, and waistlines; however, it is becoming increasingly clear that the modern diet also damages the immune system.”

“In summary, there is enough quality, direct human evidence to conclude that many of the dietary choices in today’s modern society appear to have harmful impacts on our immune system and likely on the immune system of our offspring.”

Bottom Line:

Read this excellent paper and/or focus on reviewing Fig. 2 where there is a nice visual of how food impacts immune function and Table 1 where there is a nice summary. The next thing to do is to avoid sugar, bad fats, etc., and aim for optimal food plans based on what is called the Mediterranean Diet. Please check back in my earlier Blog posts on my website for info on optimal food plans. Now you know that your food choices have a significant impact on how well you weather this pandemic, so make the best choices possible NOW and do your best to safeguard you and your loved-one’s health.

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COVID-19 UPDATE: Importance of Keeping Vitamin D Optimized

Mon, 08 Jun 2020 12:51:00 GMT

Hello once again:

I know that previously in my very first COVID-19 blog, I mentioned that Vitamin D was a crucial component of your supportive care routine during the rise and fall of this pandemic, and I want to re-emphasize this point. Why? In this article the authors review findings that showed that those with the lowest Vit. D levels had the worst outcomes and more serious COVID-19 infections.

https://www.mdpi.com/2072-6643/12/5/1359/htm

Abstract : Severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) causes coronavirus disease 2019 (COVID-19), with a clinical outcome ranging from mild to severe, including death. To date, it is unclear why some patients develop severe symptoms. Many authors have suggested the involvement of vitamin D in reducing the risk of infections; thus, we retrospectively investigated the 25-hydroxyvitamin D (25(OH)D) concentrations in plasma obtained from a cohort of patients from Switzerland. In this cohort, significantly lower 25(OH)D levels (p = 0.004) were found in PCR-positive for SARS-CoV-2 (median value 11.1 ng/mL) patients compared with negative patients (24.6 ng/mL); this was also confirmed by stratifying patients according to age >70 years. On the basis of this preliminary observation, vitamin D supplementation might be a useful measure to reduce the risk of infection. Randomized controlled trials and large population studies should be conducted to evaluate these recommendations and to confirm our preliminary observation.

Bottom Line:

Make sure your Vitamin D levels are optimal, which means around 60 ng/mL. The best way to know is to get your levels tested in a blood test and not just take a random amount. If you need this test, just let us know. Here is a great 4-minute video on why Vit. D is so essential which was published on Medscape May 11th, 2020 and is by JoAnn E. Manson, MD, DrPH from Harvard Medical School, and it is totally worth the 4:23 minute watch.

https://www.medscape.com/viewarticle/930152

Please take care of yourself and loved ones: friends don’t let friends be Vit. D deficient!!!

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COVID-19 Update : Exercise as Medicine Addendum

Tue, 02 Jun 2020 12:46:00 GMT

Hello again to everyone:

Last newsletter I started the conversation with these words:

We talked about the elephant in the room, which is that everyone agrees that your pre-existing health status has everything to do with if you get COVID-19, how severe it may be, and how long it may last…yet no one talks about how to improve your health/pre-existing condition…unfortunately, no one is talking about how to increase resiliency and wellness as a component of prevention and recovery.

Today, I found this paper that strongly re-enforces what I went over last time. In fact, this paper does it so well and so much better, that I thought it was important to share this with you.

https://www.sciencedirect.com/ science/article/pii/ S2095254618301005

Highlights:

· Acute exercise is an immune system adjuvant that improved defense activity and metabolic health

· Data support a clear inverse relationship between moderate exercise training and illness risk (more exercise = less disease risk!!!)

· Exercise training has an anti-inflammatory influence (Fantastic!!)

· Illness risk increased during intensified training and competition (do not over-do it!)

· Habitual exercise improved immune regulation, delaying the onset of age-related dysfunction. (wonderful!!)

Bottom Line:

Same as last time: you should be convinced by now that exercise is medicine and important for a healthy and balanced immune response…so keep moving for optimal health!!

PS: First of all, notice that this paper was published one year ago this month. When you scroll down to section 2.3.2, you will think is was written as if they knew this pandemic was coming!!! Here are a few gems from this paper:

“Each bout of moderate physical activity promotes improved but transient immunosurveillance and, when repeated on a regular basis, confers multiple health benefits including decreased illness incidence and dampened systemic inflammation.”

“Research in this area is still emergent, but there is increasing evidence that the circulation surge in cells of the innate immune system with each exercise bout and the anti-inflammatory and antioxidant effect of exercise training have a summation effe ct over time in modulating tumorigenesis, atherosclerosis, and other disease processes.” (WOW!!!)

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Face Coverings and the Governor’s Mandate

Thu, 28 May 2020 13:46:00 GMT

Hello again:

Here is an update from the Virginia Chiropractic Association regarding face masks and the Governor’s mandate you need to be aware of:

“According to Ms. Tai Maynard of the Virginia Department of Health earlier today regarding Governor Northam’s Executive Order #63:

From the EO, the requirement to wear a face covering does not apply to following:

1. While eating or drinking;

2. Individuals exercising or using exercise equipment;

3. Any person who has trouble breathing, or is unconscious, incapacitated, or otherwise unable to remove the face covering without assistance;

4. Any person seeking to communicate with the hearing impaired and for which the mouth needs to be visible;

5. When temporary removal of the face covering is necessary to secure government or medical services; and

6. Persons with health conditions that prohibit wearing a face covering. Nothing in this Order shall require the use of a face covering by any person for whom doing so would be contrary to his or her health or safety because of a medical condition.

The EO states that, ‘Any person who declines to wear a face covering because of a medical condition shall not be required to produce or carry medical documentation verifying the stated condition nor shall the person be required to identify the precise underlying medical condition.’

For the full Executive Order, go to:

https://www.governor. virginia.gov/media/ governorvirginiagov/executive- actions/EO-63-and-Order-Of- Public-Health-Emergency-Five– -Requirement-To-Wear-Face- Covering-While-Inside- Buildings.pdf

The governor has stated that the intent of this EO is not to get people in trouble, but to keep the public safe – especially the workers who have to be out in public. This is not a criminal matter. If someone wants to complain about a business not wearing a face covering, he/she would contact his or her public health department. Enforcement is also discussed in the EO.”

Bottom Line: When coming into the office for an appointment, make sure you are wearing a face mask. Should you not have a face mask, one can be provided. (Note: Limited quantities.)

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COVID-19 : Recovery & Prevention

Tue, 26 May 2020 12:42:00 GMT

Hello again everyone:

Last week we talked about the elephant in the room, which is that everyone agrees that your pre-existing health status has everything to do with if you get COVID-19, how severe it may be, and how long it may last…yet no one talks about how to improve your health/pre-existing condition…unfortunately, no one is talking about how to increase resiliency and wellness as a component of prevention and recovery. Well, here is something you can do now to improve your immune health as well as your overall health:

https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC5911985/

The authors state: “Epidemiological evidence indicates that regular physical activity and/or frequent structured exercise reduces the incidence of many chronic diseases in older age, including communicable diseases such as viral and bacterial infections, as well as non-communicable diseases such as cancer and chronic inflammatory disorders.”

Bottom Line: If you are not exercising now, you should consider starting and maintaining a life-long habit of movement for health. If you are not exercising now, start slow and gradually increase effort, intensity and time. The only warning is that if/when someone ‘over trains’, such as tri-athletes or marathon runners, that this can suppress immune function substantially…and while this is for a small minority of us, just be careful as you can also over-train when you are just starting out simply by over doing it.

Another topic is immune senescence, which is how our immune system weakens as we age. It is important to know that exercise can help overcome this problem too…that is…exercise is important at ALL ages. Also, when people of any age are sedentary, we lose muscle mass and this is called sarcopenia. Lowered muscle mass equates to lower immune function and has been classified as a risk factor for infections. Check out this article:

https://www.thelancet.com/ article/S2352-3964(19)30704-2/ fulltext

“Abstract

As our population grows older, age-related pathologies are becoming more prevalent. Deterioration of skeletal muscle and the immune system manifests as sarcopenia and immune senescence respectively… Skeletal muscle has emerged as a potent regulator of immune system function. As such, skeletal muscle might be the central integrator between sarcopenia and immune senescence in an aging biological system. Therapeutic approaches targeting skeletal muscle might be able to restore both muscle and immune system function .”

If you are at all familiar with my blog and newsletters, you will notice that I am very frequently discussing inflammation as a mechanism that causes, perpetuates and/or aggravates virtually ALL human health conditions. When you scan the above link/paper, you will see how exercise modulates inflammation and immune function in positive ways…and thus how and why exercise is an absolutely essential component of your natural health life-style endeavors. Ok…keep calm and carry on exercising!!!

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COVID-19 Update: The Elephant In The Room

Mon, 18 May 2020 13:33:00 GMT

Hello again everyone:

The elephant in the room that very few seem to recognize is all about your health status before you get sick. Conditions such as asthma, allergies, smoking, lack of exercise, obesity, being overweight, diabetes and pre-diabetes, sedentary lifestyles, heart conditions, high blood pressure, liver disease, persistent high stress, lack of sleep, being older, living in nursing homes, poor nutritional status, etc. are all being mentioned as pre-existing conditions that can severely worsen your outcome if you become ill with COVID-19, or any other viral or bacterial illness for that matter. The CDC stated: “Based on currently available information and clinical expertise, older adults and people of any age who have serious underlying medical conditions might be at higher risk for severe illness from COVID-19.”

While all of this is being mentioned, no one seems to be telling you to actually do anything about these pre-existing conditions…and that is unfortunate because this pandemic is likely to continue for a long enough time for each of us to embrace a health promotion lifestyle that may make a difference. At the very least, whatever you can do now will give your health a boost, which is always a good thing. In other words, use this urgent pandemic to your advantage and stop putting off beneficial adjustments to your lifestyle.

So, where do you start?

Why not start with consuming mostly organic food to lower your risk of cancer and immune associated disorders?

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2707948?guestAccessKey=1734214c-c77f-44a5-8cf5-2b667d396a15&utm_source=silverchair&utm_medium=email&utm_campaign=article_alert-jamainternalmedicine&utm_term=mostread&utm_content=olf-widget_05142020

Or look at the results from another study:

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2763720?guestAccessKey=3738699c-a220-4a04-bd53-332aaee0f733&utm_source=silverchair&utm_medium=email&utm_campaign=article_alert-jamainternalmedicine&utm_term=mostread&utm_content=olf-widget_04292020

Conclusions and Relevance: In this multicohort analysis, various healthy lifestyle profiles appeared to be associated with gains in life-years without major chronic diseases.

Bottom Line: It is possible to improve your health with simple additions or subtractions from your lifestyle. In the above paper, they only looked at 4 lifestyle factors: weight as body mass index (BMI), smoking, leisure-time physical activity, and alcohol consumption. These are all factors we can absolutely control/improve…stop smoking, exercise and reduce sedentary activities, keep your weight down, reduce or stop alcohol…all are do-able and practical things proven to improve health outcomes.

Can you imagine how much stronger the results would have been if they not only improved those 4 risk factors, and also reduced sugar and processed foods, ate more organic foods, got adequate sleep, reduced and/or controlled stress?

Right now, all types of media are reporting that those with one or more pre-existing health conditions are the ones with the worst outcomes regarding COVID-19 infection. My contention is that it is NOT too late to start improving your health when it comes to not only this pandemic, but your future health and the possible gains in life-years WITHOUT chronic disease. Are you with me?

So please get moving, go for walks, do some yoga, exercise and avoid all sugar and processed foods as a start, reduce screen time and catch up on what you love to read, learn to play a musical instrument, write your book, and move forward with your life in a healthier way and look forward to enjoying the benefits.

For some interesting info on foods and the immune system, you can look at a recent blog:

https://msmith.healthnewspodcast.info/2020/05/12/diet-and-the-immune-system/

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COVID-19: More on Supportive/Adjuvant Treatments: Focus on Melatonin

Mon, 11 May 2020 13:04:00 GMT

Hello once again everyone:

We all hope that you are doing well and living a supportive/preventive lifestyle while we all endure this pandemic crisis. Here is some more information that you can use to improve your immune and overall health. As you are probably aware, when a corona virus infected individual goes into a ‘cytokine storm’ is when things get life-threatening, so strategies that may possibly mitigate such an event are worthy of consideration. It is not a long article and worth the read, but here are some quotes from the article that seem the most pertinent:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7102583/

Selected quotes from this article:

“This article summarizes the likely benefits of melatonin in the attenuation of COVID-19 based on its putative pathogenesis.”

Melatonin, a well-known anti-inflammatory and anti-oxidative molecule, is protective against ALI/ARDS caused by viral and other pathogens. Melatonin is effective in critical care patients by reducing vessel permeability, anxiety, sedation use, and improving sleeping quality, which might also be beneficial for better clinical outcomes for COVID-19 patients. Notably, melatonin has a high safety profile. There is significant data showing that melatonin limits virus-related diseases and would also likely be beneficial in COVID-19 patients.

“Melatonin is not viricidal but it has indirect anti-viral actions [ ³ ] due to its anti-inflammation, anti-oxidation and immune enhancing features.”

“Although there is obviously no report related to the use of melatonin in COVID-19 patients, in subjects with other diseases and an increased level of inflammation, the application of melatonin showed promising results regarding the attenuation of circulating cytokines levels.”

“A recent meta-analysis of a total of 22 randomized controlled trials suggested that a supplementary use of melatonin is associated with a significant reduction of TNF-α and IL-6 level [ ⁶¹ ]. This clinical evidence suggests that the use of melatonin as a supplement may effectively reduce the levels of circulating cytokines, and may potentially also lower pro-inflammatory cytokine levels in COVID-19 patients.”

“The possible beneficial effects of melatonin as adjuvant use in COVID-19 in anti-inflammation, anti-oxidation, immune response regulation has been repeatedly demonstrated in respiratory disorder models induced by infections and associated complications. Melatonin has a high safety profile. Although the direct evidence of melatonin application in COVID-19 is unclear, both its use in experimental animal models and in studies on humans has continuously documented its efficacy and safety and its use by COVID-19 patients predictably would be highly beneficial.”

Bottom Line:

As part of your overall health promotion efforts, you might want to consider melatonin. Remember that melatonin is NOT a treatment for COVID-19, it is another component of supportive care and does not replace medical care. If you are considering taking melatonin, it is better to start it now when you are not sick and use it as part of your overall health building and preventative strategies. Here is another quote from the article related to dosages:

“As reviewed previously, short-term use of melatonin is safe, even in those given high doses, and the reported adverse effects are limited to occasional dizziness, headache, nausea and sleepiness; in general melatonin’s safety in humans is very high [ ⁷² ]. In clinical trials, doses of 3 mg, 6 mg and 10 mg of melatonin oral intake by patients in ICU showed satisfactory safety when compared to placebo [ ⁷⁰ ^, ⁷³ ^, ⁷⁴ ]. Also, even when melatonin was given to humans at dose of 1 g/d for a month, there were no adverse reports of the treatment [ ⁷⁵ ]. Finally, there were no adverse effects recorded after the use of melatonin in ALI/ARDS animal studies [ ³ ^, ⁴ ^, ²⁸ ]. While the safety of melatonin has been verified in many human studies, its effect when given to COVID-19 patients should be carefully monitored despite the very high safety profile of melatonin.”

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COVID-19 Prevention Strategies: Update

Wed, 06 May 2020 12:04:00 GMT

Hello again one and all:

We hope you are staying well, and here is some more news about a safe antiseptic disinfectant/sanitizer to reduce your risks. It is called stabilized hypochlorous acid, and despite the name, it has been around for decades and has been proven safe and effective as a disinfectant. It is also known as electrolyzed water. There are literally hundreds of references, and here are a few:

https://www.ncbi.nlm.nih.gov/ pubmed/23007104

This link shows how it is safe and effective and now being used in cruise ships:

https://www.maritime- executive.com/features/new- sanitizing-technology-makes- quick-work-of-covid-19-1

“The single most important feature of hypochlorous acid is that it is unusually efficient in eliminating viruses. One of the big reasons why people are switching over is efficacy.

National and international reference laboratories have proven that HOCl works very well against viruses, including norovirus and human coronaviruses. One study is of particular interest: in 2016, researchers at the University of Washington School of Public Health found that HOCl was more than 99.999 percent effective in eliminating coronavirus OC43, which is similar to COVID-19.”

Bottom Line: We all need to apply some disinfectants to ourselves and external surfaces, so it is good to know that a very safe and effective one does exist, and that it has a long history that is little known but solid. We are now offering this product in the office from Briotech. Here are links to the science and the most frequently asked questions. We think this is an important part of a comprehensive strategy to remain as safe as possible.

https://www.briotechusa.com/ science

https://www.briotechusa.com/ faq

The above links thoroughly describe their stabilized HOCL products. Their products are safe to use on all skin and mucosal surfaces. This means that you can use it as an oral spray as needed where it may possibly act to disinfect many types of infections that begin in the sinus, oral cavity, throat and upper airways. I strongly recommend that you read the above two links and consider applying this spray as a part of your prevention and health management strategies.

Once again, there are no human trials or studies that say that this is a treatment for SARS-CoV-2, also known as COVID-19. It is not known (yet) if this absolutely kills COVID-19. There is enough science and history with this product to assume safety and efficacy as part of your disinfecting strategies for your masks, hands, face, mucosal surfaces, and hard surfaces like counter tops, doorknobs, etc. We are using it in the office and home, and I am spraying my hands and treatment surfaces before and after each patient encounter. I also use it as a throat/oral spray several times a day.

An ounce of prevention is worth…a lot!!!

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COVID-19 Prevention Strategies: Is Exercise Effective at Risk Reduction?

Mon, 04 May 2020 13:17:00 GMT

Hello again everyone:

As you are all aware, people with certain pre-existing health conditions are at greater risk of developing the more severe forms of reaction to this corona virus, including the ARDS (Acute Respiratory Distress Syndrome) that can lead to death. And did you know that plain old exercise is known to reduce those risk factors substantially and can be viewed as a potential treatment?? This link takes you to a short article that is worth reading in its entirety:

https://newsroom.uvahealth.com/2020/04/15/covid-19-exercise-may-help-prevent-deadly-complication/

It turns out that exercise causes our muscles to release a potent antioxidant that scavenges free radicals that create inflammation and cell damage/death, and this includes acute lung diseases. The lead researcher from the University of Virginia states that this antioxidant is:

“…known as “extracellular superoxide dismutase” (EcSOD). This potent antioxidant hunts down harmful free radicals, protecting our tissues and helping to prevent disease. Our muscles naturally make EcSOD, secreting it into the circulation to allow binding to other vital organs, but its production is enhanced by cardiovascular exercise.”

“Research suggests that even a single session of exercise increases production of the antioxidant, prompting Yan to urge people to find ways to exercise even while maintaining social distancing. “We cannot live in isolation forever,” he said. “Regular exercise has far more health benefits than we know. The protection against this severe respiratory disease condition is just one of the many examples.”

Bottom Line: If you are not exercising regularly, now is a really great time to start, especially because cardiovascular exercise can easily be done while appropriately socially distancing. Start with walking and gradually increase your speed as your body allows. Better yet, try some interval training. For example, if you are out of shape, start walking and get warmed up. Then for 30 seconds, walk much faster until you are definitely breathing harder…then slow back down to the original walking pace till you recover your breath and your heart rate goes back down to what it was when you were walking. Repeat this process 3 or 4 times to start and gradually increase the number of intervals and their intensity over the coming weeks and months.

Be careful and ramp up slowly. Make sure you are cleared by your medical physician to start exercising like this.

The good news is that exercise will positively benefit anyone with the pre-existing health conditions known to be major risk factors for increasing severity of COVID-19, also more accurately known as SARS-CoV-2. These conditions include being obese and/or overweight, blood sugar issues, high blood pressure, and (unfortunately) just being older. The more physically fit, the stronger our immune system.

Once again, as a clarification, there are no human trials proving exercise is a treatment but there are multiple reasonable and plausible evidence informed scientific research reports that lead to the conclusion that exercise can be a component of your self-care and thus prevention. Just do it!!!

PS: And don’t over-do it as over-exercising can have the opposite effect…so be careful!!

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COVID-19 UPDATE: Bee’s Offer Us An Additional Prevention Strategy

Wed, 29 Apr 2020 13:12:00 GMT

Hello again:

Recently I was informed of a natural substance that has significant anti-viral, anti-biotic, anti-inflammatory and immune modulating effects that seem important, especially for the oral cavity (where viral infections enter/start). Bee propolis has a long history of assisting the health of the oral cavity, including teeth and gums and this is due to the multiple properties and abilities to improve healthy function and anti-infective capacity.

https://www.semanticscholar. org/paper/Healing-Effect-of- Propolis-in-Medicine-and-A- review-Deswal-Singh/ 80d9d7cc00879cc48777c0a83b8353 7e94689d49

https://www.bib.irb.hr/982590? rad=982590

https://www.sciencedirect.com/ science/article/pii/ S1319562X1830189X

I highly encourage you to read the entire Science Direct citation above, and here is a section of the article to show what the research has to say:

Anti-viral activity of propolis: It is known that, propolis showed antiviral activity ( Amoros et al., 1992a , Amoros et al., 1992b ), by inhibiting the virus entry into the cells, create disturbance in viral replication which cause destruction of RNA before or after its (RNA) release in the cells ( Sforcin, 2016 ). Among other factors, propolis showed antiviral capability against genital herpes infection (HSV-2) ( Kuropatnicki et al., 2013 ). Flavonoids which include kaempferol, acacetin, quercetin, galangin and chrysine were reported as a cytotoxic ( Marcucci, 1995 ). Some other researcher reported a compound, separated from poplar propolis called 3-methyl-but-2-enyl caffeate inhibit titration and DNA synthesis of herpes simplex virus (type1) ex vivo. Another compound called isopentyl ferulated showed activity against influenza virus A1 Honey Kong (H3N2) ex vivo ( Lotfy, 2006 ). Propolis showed antiviral activity against avian influenza virus, rift valley fever virus, newcastle disease virus, herpes bursal disease virus and influenza virus ( El Hady and Hegazi, 2002 ).

PS: Three things to notice from this article: One is that it relates to RNA viruses, which is what the flu and corona viruses are. Secondly, that this is a relatively new paper from November of 2019 which makes it up-to date and more relevant. And lastly, this is a review paper and not original research…and this means that it is not proof that propolis kills COVID-19…yet it does offer a plausible and reasonable addition to our armamentarium in this battle.

Bottom Line: It is important to again reiterate and clarify that there are no human trials of propolis against COVID-19, and that I am not recommending this as a treatment as there are still no known effective treatments available. This fact makes it critical to understand the place propolis and other natural supportive measures hold in building health resiliency and possible prevention, which can make the use of bee propolis a unique and additional part of your COVID-19 overall strategy. This is why I have done some research on bee propolis products and now offer a throat/oral spray in both adult and children’s strength. It is pleasant tasting (to me) and I use 4 sprays twice a day for improving my oral health and resiliency.

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