• Eating Fish Protects the Brain from Air Pollution

    Eating Fish Protects the Brain from Air Pollution

    Research on white women aged 70 years or older found that eating fish protects the brain from air pollution. Dr. Ka He from the Columbia University of New York published the new study on July 15, 2020 in the online issue of Neurology®, the medical journal of the American Academy of Neurology. 1,315 women who did … [Read More...]

  • The Immune System Changes With Age

    The Immune System Changes With Age

    When we are young, we do not think about our immune system, but the immune system changes with age. When we are older than age 60, we notice that we may be taking longer to recover from a flu. How does the immune system work? There are two parts to the immune system, the innate immune system and the adaptive … [Read More...]

  • Key Factors for Centenarians

    Key Factors for Centenarians

    A study from Washington State University (WSU) showed some of the key factors for centenarians to survive. The publication of the study goes back to June 17, 2020. In general, it was common knowledge that genetics plays a role in 25% to 35% of centenarians for their survival. That is to say, the remainder is the … [Read More...]

  • Fat Deposits Mean Higher Covid-19 Risk

    Fat Deposits Mean Higher Covid-19 Risk

    A new study showed that fat deposits mean higher Covid-19 risk. This study was reviewed here. The article is based on the June 10, 2020 publication of the British Medical Journal. They did large population studies showing that obesity is an independent risk factor for severe disease and death from Covid-19. … [Read More...]

  • Probiotics and a Phage Blend for Digestive Problems

    Probiotics and a Phage Blend for Digestive Problems

    In general, probiotics and a phage blend for digestive problems can help patients with irritable bowel syndrome (IBS). It is important to realize that about ¾ of Americans suffer from digestive problems. They develop symptoms of gas, bloating, diarrhea and stomach pains. To put it another way, about 1 in 7 Americans … [Read More...]

  • A New Antibiotic, Teixobactin Can Overcome Antibiotic-Resistant Superbugs

    A New Antibiotic, Teixobactin Can Overcome Antibiotic-Resistant Superbugs

    A new antibiotic, teixobactin can overcome antibiotic-resistant superbugs. The discovery of teixobactin took place in 2015. It is a peptide with 11 amino acid units. Teixobactin is derived from a gram-negative bacterium, Eleftheria terrae. It is the first of a new class of antibiotics that can kill superbugs. Two … [Read More...]

    Aug
    10
    2019

    Fasting Mimicking Diet For 5 Days Every Month

    In December 2017 I heard Dr. Longo speak at a medical conference in Las Vegas. He suggested the use of the fasting mimicking diet for 5 days every month. I am getting into the age group where a little help from nature would not harm (I am 74 years old). I started immediately in December 2017 to do a fasting mimicking diet (FMD) for 5 days.

    Effects of fasting mimicking diet

    In the beginning you just notice that you are not as hungry as you thought you would be, because you do take in three mini meals of about 200 calories each, which curbs your appetite. It is also important to consume enough liquids. Please note: liquids! Not liquor! Wine, beer or any alcoholic drinks are not part of the diet. You can drink water, but, this may get boring, and you can take water with lemon, herbal teas, black tea and coffee, as long as you stay away from sugar-laced drinks.

    How the FMD works

    Your total calorie intake will amount to no more than 600 calories per day for the 5 days where you do the fasting mimicking diet. Your body mass index (BMI) decreases between 0.1 and 0.4 per day to a total of 0.5 to 0.9 for the 5 days. This does not seem much, but if it is accumulating every month, a person who is obese now could have a normal weight within one year. The first day of this fast may present some challenges. I found that in the afternoon I felt hungry. What helped was a hot drink( tea, coffee, clear broth). Day two was better, and from day three it has become a routine. There are  no ferocious hunger pangs, no headaches or feelings of weakness or tiredness. I am always surprised that my energy level is improving when I do the fasting mimicking diet for 5 days every month.Dr. Longo suggests not to exercise during the fast. It is obvious that this time is not suitable for half- marathons or taxing hikes, but I found that thirty minutes of aerobics and thirty minutes of weight training felt good. Listen to your body! If you feel lightheaded at any time, stop! The emphasis is on “moderate”.

    Dr. Longo noticed the following findings in a mouse model as well as on humans. I summarized this before in a previous blog:

    Specific results when on the fasting mimicking diet for 5 days every month

    • Obesity diminishes, because of the weight loss effect due to missing calories.
    • Diabetes: insulin resistance becomes lower and blood sugar levels drop.
    • High blood pressure reduced: many patients were able to reduce their medications or discontinue them
    • Pain conditions improve as all kinds of pain disappears, an effect for which there is no explanation at this point
    • Autoimmune diseases like MS and rheumatoid arthritis improve, likely because of the effect of increased stem cell circulation
    • Prevention of heart attacks and strokes because of reduction of LDL, triglycerides and CRP
    • Cancer cure rates improve by protecting normal cells, the bone marrow and stimulating the immune cells
    • Longevity improved in mice with a 3-fold increase of their life span. Telomere length in humans was increased. Increased stem cells will find defective areas that need repair. This effect leads to less disease in older age.

    Meal samples of fasting mimicking diet

    Dr. Longo developed a kit containing all pre-packaged foods for 5 days under the name “ProLon Fasting Mimicking Diet”. The package is not larger than a shoebox, and the diet is plant-based, has some nutrition bars, drinks as well as freeze-dried soups. You can argue about the nutritional value, as it has an average rating of 3.5 out of 5. It also comes in at a hefty price of 300.00 USD. In reality it is a matter of calorie-math to consume very little food. There are plenty of tables available on the Internet that tell you the nutritional value of foods, and it does not take much effort to compose your own menu.

    Here is a fairly typical list of foods

    Breakfast: A typical breakfast consists of 2 slices of rye crisp bread (Wasa or Ryvita) with a bit of almond butter on it, a cup of coffee and either black or with stevia and milk.

    Lunch: 8 oz. of tomato soup and coffee or tea.

    Dinner: A tossed salad with organic bell peppers, ½ tomato, and two thin slices of avocado, vinegar and 1 tablespoon of olive oil.

    Here is an alternative meal sample:

    Breakfast: Eat a nutrition bar that is based on nuts. It should not be more than 250 calories. Alternatively make your own! Have tea or coffee.

    Lunch: 8 oz. of homemade vegetable soup without the addition of pasta or beans.

    Dinner: Miso soup and 4 rice crackers, alternatively a small tossed salad with olive oil and vinegar.

    Results of fasting mimicking diet for 5 days every month

    Here are typical results that I found over several months. I am using body composition scales every day to measure my weight, body fat percentage, visceral fat percentage, muscle percentage, calories burnt and the BMI.

    One month the BMI went from 21.9 to 21.1 during a 5-day FMD. Another month the BMI experienced a reduction from 21.7 to 21. 2. Here is a list of the some of the 5-day losses of my BMI on a couple of occasions: 0.8, 0.4, 0.9, 0.7, 0.6, 0.5, 0.7 and so on.

    It is important that you are not going on an eating binge after those five days. The FMD conditioned your body to be content with very small amounts of food. Enjoy your food, but stick to moderate portions.

    Discussion of fasting mimicking diet for 5 days every month

    An intermittent fasting mimicking diet was shown to have a diversified positive health effect in both animal models and humans. For instance, inflammatory bowel disease improves on FMD by improving the bowel microbiota and by promoting the intestinal regeneration.

    Intermittent fasting, as this article shows, can prevent age-associated diseases.

    This article suggests that T-killer cells that attack cancers are promoted by the intermittent fasting mimicking diet.

    A FMD in type 1 diabetic patients has been shown to restore insulin generation in islets of the pancreas of these patients. The result was an improvement of their type 1 diabetes.

    More research data on fasting mimicking diet

    A clinical trial with 100 subjects was undertaken by Dr. Longo and his research team. He measured markers after 3 cycles of a fasting mimicking diet for 5 days every month. They found that the FMD reduced aging markers, improved diabetes and reduced susceptibility for cancer and cardiovascular disease. In another publication Dr. Longo and co-authors describe how autoimmune diseases can be improved by the use the fasting mimicking diet for 5 days every month.

    Another publication by Dr. Longo describes that “age-related disorders including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer’s disease, Parkinson’s disease and stroke” can be prevented by fasting mimicking diet for 5 days every month.

    Even cancer prevention and cancer treatment can be helped by the fasting mimicking diet.  The FMD makes chemotherapy more tolerable.

    Fasting Mimicking Diet For 5 Days Every Month

    Fasting Mimicking Diet For 5 Days Every Month

    Conclusion

    I have shown that with the fasting mimicking diet (FMD) done for 5 days in every month you can lower your body mass index (BMI) by 0.4 to 0.9 units. On the long-term this helps you to keep your BMI stable and in the 21.0 to 22.0 range. Dr. Longo has researched the effect of the FMD in both mice and humans. He found that you age better with less age-related diseases. In addition, inflammatory bowel disease, autoimmune diseases like MS, rheumatoid arthritis and type-1 diabetes improve. Cancer patients who need chemotherapy tolerate it better. Their immune system also produces more killer T cells that destroy cancer cells. The FMD prevents heart attacks, strokes and cancer. Dr. Longo also has shown that there is stimulation of stem cell production and telomeres are increasing in length. Telomeres are important for longevity, which allows you to age healthier with less disease.

    Aug
    03
    2019

    The Best Ways To Prevent Cancer

    Cancer is the second leading cause of death, that’s why it is important to learn about the best ways to prevent cancer. Generally speaking you want to remove cancer-producing substances (carcinogens) from your diet. But diet is only part of your lifestyle that can contribute to cancer. I shall list some of the more important dietary factors below and briefly touch on important other factors.

    Avoid burning your meat

    When you use the BBQ, you should avoid burning your meat. Even though the marks of “charring” are considered desirable on meat from the grill, this is really burnt! As a matter of fact it is a lot better to use a slow cooker at low heat and simply cook your food longer. This way you don’t create carcinogens. Avoiding to burn your meat is particularly important for the red meats.

    Sugar and an overabundance of starchy foods can cause cancer

    You never thought that sugar and an overabundance of starchy foods could cause cancer, but they do. The reason is that the metabolism of cancer cells is using 10- to 12-times more sugar than the metabolism of normal cells. The worst thing a cancer patient can do is to over-consume sugar. Replace sugar by stevia, which is a harmless, plant-based sweetener and does not lead to an insulin reaction. Avoid all other sugar substitutes, as there are other heath problems with most of them.

    Avoid phthalates

    Those who have a craving for macaroni and cheese are out of luck. This food contains phthalates that are part of the ingredients of almost every sample of cheese powder used to manufacture macaroni and cheese. Phthalates can cause infertility and breast cancer. So you must definitely avoid macaroni and cheese, at least the stuff from the box. Prepare your own!

    A high fat diet

    What does a high fat diet do? It increases the risk for breast cancer. But it can also increase colorectal cancer risk. Limit your fat intake to about 10% of saturated fat. That is the recommendation of the FDA. Increase your consumption of fish and seafood. Only one proviso: predator fish like shark, marlin, tilefish, swordfish and grouper are high in mercury. But wild salmon, sardines and oysters are low in mercury. You can also enjoy shrimps and prawns.

    Take high dose vitamin D3 supplements

    High dose vitamin D3 supplements help you to avoid cancer. There are strong statistics showing that vitamin D3 is a powerful tool to lower your risk of developing cancer. Your family doctor should take a blood test called 25-hydroxy vitamin D level to make sure that you absorb enough vitamin D3. There are slow and fast absorbers and the only thing to know how well your gut absorbs vitamin D3 is in doing this blood test.

    Also, curcumin (turmeric) 500 mg once per day is good for cancer prevention.

    Take enough fiber

    Make sure you take enough fiber, which does not only reduce colorectal cancer, but also many other cancers. When you eat plant-based food, you automatically get fiber in it. North Americans are not consuming enough fiber in their diet.

    Avoid processed meat and too much red meat consumption

    Processed meat and red meat cause cancer.

    Beef, lamb and pork seem to contribute to causing cancer according to the WHO. Use common sense and eat fish, chicken and turkey. Reduce your beef consumption. My grandmother served beef as a Sunday dish.The rest of the week simple, plant-based foods appeared on the table. Ask your grandmother, what she used to cook. Or ask your mother what she ate as a child.

    Eat moderate amounts of fruit and vegetables

    The claim that fruit and vegetables would protect you from cancer is not as solid as researchers thought of in the past. Newer research has shown that a basic intake of fruit and vegetables is needed for nutrients, but consuming more than that will NOT protect you from cancer.

    This link explains that eating more vegetables or fruit beyond a certain point will not do harm, but will not protect you further from cancer.

    Drink green tea or black tea

    If you like tea, drink green tea or black tea. Sweeten it with stevia, but not with sugar. Tea has been shown to have cancer prevention properties.

    Avoid alcohol consumption to prevent cancer.

    Coffee is a healthy drink and it has mild anti-cancer effects as well. It does not matter whether you drink it caffeinated or decaffeinated.

    Other lifestyle issues

    Quit smoking

    If you are still smoking, quit smoking! Smoking is by and large the biggest risk for developing lung cancer, throat cancer, esophageal cancer and pancreatic cancer.

    Watch your calorie intake

    Eat smaller meals more often. This way the production of your digestive juices will consume some calories. In addition your taste buds are satisfied, so your hunger for food is more controlled. The end result is that you will not gain weight.

    Prevent obesity and type 2 diabetes

    This will help prevent obesity and type 2 diabetes, both of which are established risk factors to develop cancer. Here is a review that shows you, which cancer types are caused by obesity. With regard to diabetes, there is a strong association to developing liver cancer, pancreatic cancer and endometrial cancer (=uterine cancer). There is a lesser risk (only 1.2 to 1.5-fold) to develop cancer of the colon and rectum, breast cancer and bladder cancer.

    Pollution

    Poor air quality with pollution can also be a factor in causing cancer. Pollution does not stay local, but travels through the stratosphere around the globe. The result is that now 10 to 15% of lung cancer in the US occurs in patients who never smoked. This translates into 16,000 to 24,000 deaths annually of never-smokers in the US. In certain cities such as Beijing lung cancer rates have doubled in 9 years between 2002 and 2011. Lung cancer in non-smokers can be caused from exposure to radon, to second-hand tobacco smoke, and other indoor air pollutants.

    Bioidentical hormone replacement

    When males do not replace missing testosterone in andropause they are much more prone to develop prostate cancer. Similarly, when women are menopausal and do not get progesterone supplementation, they develop a higher amount of breast cancer due to estrogen dominance. It follows from this that bioidentical hormone replacement in menopause and andropause will help to prevent prostate cancer and breast cancer.

    The Best Ways To Prevent Cancer

    The Best Ways To Prevent Cancer

    Conclusion

    There is strong evidence that certain foods can cause cancer. Other foods including supplements like curcumin and vitamin D3 can help prevent cancer. Basically, you want to avoid all that is known to cause cancer and eat more of the healthy foods that do not cause cancer. This will help to decline your cancer risk. I suggest that in addition you should quit smoking, avoid pollution as much as possible, reduce excessive alcohol intake and watch your calorie intake. By doing this you prevent obesity and type 2 diabetes, and you will move into the low-risk cancer group. We all need to work on this on an ongoing basis.

    Practical hints regarding the best ways to prevent cancer

    The best ways to prevent cancer is to avoid processed red meat and all other processed foods. Eat more vegetables, fruit, wild salmon and other seafood. Don’t eat red meat more often than once a week and make it red meat from grass fed animals. In addition exercise regularly, get enough sleep and practice some form of relaxation (yoga, Tai Chi, self-hypnosis etc.). This lifestyle will not only prevent heart attacks and strokes, but also the majority of cancers.

    Previously published here.

    Jul
    27
    2019

    Occasional and moderate drinkers have lower mortality rates

    A recent study showed that occasional and moderate drinkers have lower mortality rates. The study came from the Columbia University, New York and was done with a senior population in the US. (7,904 seniors born between 1931 and 1941). The researchers followed this population for 16 years, from 1998 to 2014. There were 5 categories of drinking.

    5 drinking patterns

    Lifetime abstainers: had less than 12 drinks in their lives.

    Current abstainers: they drank in the past, but were abstainers during the present observation period.

    Heavy drinkers: drinking 3 glasses or more per day or binging more than 5 drinks in a single day. For women heavy drinking was defined as having more than 2 drinks per day or binging more than 4 drinks in a single day.

    Moderate drinkers: they drank 1 to 3 (men) or 1 to 2 (women) drinks per day 1 or more times per week.

    Occasional drinkers: they drank less than 1 day per week (for instance once or twice per month) and drinking a maximum of 3 drinks for men and 2 drinks max for women.

    Binge drinkers were incorporated into the heavy drinker category.

    Findings

    The key findings were that over 16 years occasional and moderate drinkers had a lower mortality than lifetime abstainers or current abstainers. Heavy drinkers had a higher mortality as well. The researchers depicted their data as survival curves in a graph. They also tabulated them as data.

    A male moderate drinker had a 35% lower mortality, a male current abstainer had a 73% increased mortality, a male lifetime abstainer had a 19% increased mortality and a male heavy drinker had a 20% increased mortality. The researchers set the male occasional drinkers as the reference at 100%.

    Women had the following results: a female moderate drinker had a 29% lower mortality, a female current abstainer had a 98% increased mortality, a female lifetime abstainer had a 71% increased mortality and a female heavy drinker had a 11% increased mortality. Again the female occasional drinkers were the reference set at 100%.

    Comments about the limitations of the study

    The researchers pointed out that the findings of the current abstainers were surprising. However, they were of the opinion that the volunteers in that group likely had health reasons why they quit drinking. If there were cardiac, pancreatic or liver problems (cirrhosis of the liver), these conditions may well have become the reason why they died earlier than the other groups.

    They also pointed out that various confounding factors could interfere with the study. Such factors as mental health, body mass index (BMI) or socioeconomic status could interfere with the findings of the study. Further, the researchers found that smoking status in men showed less influence on mortality than it did in females.

    Confounding factors

    The authors of the study pointed out that it went on for 16 years with many assessments of the drinking status on an ongoing basis. Other studies were one-point assessments, which are not as reliable.

    The authors were studying the effects of confounding factors, such as other diseases. They found that lung disease, depression, high blood pressure, stroke, heart disease, cancer and arthritis had their own effects on mortality figures. In addition they looked at the effects of daily activity difficulties, BMI, smoking status, education, age and race/ethnicity on mortality. When all of these confounding factors were normalized, occasional and moderate drinkers still had the lowest mortality.

    Graph regarding percentage of survival as a function of time

    One of the most convincing findings is the depiction of the data as a percentage of survival plotted as a function of time. This clearly shows that all the time over the entire 16 years the occasional and moderate drinkers had the longest survival times. It also shows clearly that the moderate drinkers lived longer than the occasional drinkers.

    Discussion

    We know from other studies that moderate alcohol consumption prevents fatty deposits in coronary arteries. Over the centuries pathologists found that the arteries of alcohol consuming individuals were entirely clear of fatty deposits, although they died of other diseases. However, in heavy drinkers the balance tips and cardiovascular disease is more prominent. The biggest effect of reducing mortality likely comes from a reduction in cardiovascular disease. However, alcohol can also cause various cancers. Because of this you will want to keep alcohol consumption in the lower ranges.

    Occasional and moderate drinkers have lower mortality rates

    Occasional and moderate drinkers have lower mortality rates

    Conclusion

    An important large study involving 7,904 seniors in the US that lasted 16 years has shown the following findings: Occasional and moderate drinkers had a lower mortality rate than lifetime abstainers or current abstainers. Heavy drinkers had a higher mortality rate as well. The researcher examined possible confounding factors, but after normalizing for these, the findings were still the same.

    The French paradox answered

    This study may explain the French paradox: the French eat cholesterol-rich foods. However, they live a long life without heart attacks. The difference to the US is probably that they consume red wine regularly. The study described here seems to indicate that occasional and moderate alcohol consumption prolongs life. It does not give anybody a ticket to overindulge, because “it is good for you”. The importance is the dosage: stay under the limit with your alcohol intake. Be an occasional consumer and don’t exceed the limit of moderate consumption. In this case you can raise a glass to your health!

    Jul
    20
    2019

    Common Drugs Have A Connection To Dementia Risk

    A recent publication stated that common drugs have a connection to dementia risk. The study had an observation time of 12 years (from 2004 to 2016) and involved 284,343 patients in the United Kingdom. There is a group of drugs, namely anticholinergic drugs, that were particularly strong with regard to causing side effects of dementia. A variety of anticholinergic drugs exist, such as antidepressants like paroxetine or amitriptyline. But there are other anticholinergic drugs like bladder antispasmodics (they also go by the name bladder antimuscarinics, such as oxybutynin or tolterodine). Other anticholinergic medications are antipsychotics that are in use for psychotic diseases. Examples are chlorpromazine or olanzapine. Anti-epileptic drugs also belong into the anticholinergic drug group. Common anti-epileptic drugs are oxcarbazepine or carbamazepine.

    The researchers found that 58,769 of the patients that took strong long-term anticholinergic medication developed a dementia diagnosis.

    More about the study

    The researchers found that the risk of developing dementia for those who consumed only a few anticholinergic drugs was low. It amounted to only 6%. In contrast, patients who took a lot of anticholinergic drugs at least for 3 years or more developed dementia in 49% of all cases, which is quite a significant amount.

    Dr. Douglas Scharre, director of the division of cognitive neurology at the Ohio State University Wexner Medical Center in Columbus was not involved in the study. He said: ”I spend a lot of my time in the memory disorder clinic seeing geriatric patients and taking people off medications, mostly those medications that have anticholinergic properties. Many times there can be another drug out there that has less anticholinergic impact or is non-anticholinergic that may work.”

    Risk-benefit discussion

    He went on to say that some drugs are really necessary to control a psychosis or seizures, so it is a matter of discussing with the physician whether it is worth taking a risk of possible dementia versus a risk of a flare-up of psychosis or of a seizure.

    More statistics

    Patients who received treatment for depression with anticholinergic antidepressants had a risk of 29% of developing dementia. Anticholinergic anti-Parkinson drugs had an association of a rate of 52% of dementia. Anti-psychotic drugs led to dementia in 70% of the treated cases. Bladder relaxing medications (medically called antimuscarinic drugs) had a risk of 65% to cause dementia. Finally, anti-epileptic drugs had a risk of causing dementia in 39%.

    The researchers noted that these findings highlight how important it is reducing exposure to anticholinergic drugs in middle-aged and older people.

    Serious side effects from other medication

    Unfortunately there is a history of serious side effects regarding several medications.

    Tardive dyskinesia with antipsychotics

    Long-term treatment of schizophrenia with antipsychotic drugs can cause severe side effects. One of the more severe side effects is tardive dyskinesia, which occurs in 5% per year of antipsychotic medication use, and in about 1%-2% of these it is severely disfiguring the face. Tardive dyskinesia can lead to permanent involuntary movements of the muscles around the mouth and the eyes. The jaw and the tongue may also show involuntary movements, and in time this leads to a disfigured look of the face, often with asymmetries between the right and left side of the face. Unfortunately, withdrawal of the antipsychotic medications will not improve the tardive dyskinesia. Often expensive lifelong Botox injection therapy every 6 to 8 weeks is necessary to alleviate some of the effects of this devastating dyskinesia.

    Side effects from antacid pills

    Lansoprazole (Prevacid) belongs to the proton pump inhibitors and is a very strong acid production inhibitor. Because it is so reliable in suppressing stomach acid, it is popular with the public. What is not so well known are the side effects of this drug. The most common side effects are about bone fractures, severe diarrhea, kidney damage, systemic lupus erythematosus and fundic gland polyps. These polyps can later turn into stomach cancer. Unfortunately, drug companies do not always report about the less frequent side effects.

    A rare side effect: muscle tremor

    One of these side effects is a muscle tremor (jerking movements or shaking). It is listed under the side effects way down the list where you may overlook this. To the patient it can be devastating as the symptoms are very similar to Parkinson’s disease. Imagine a 40-year old man taking this medicine for stomach acid and coming down with these muscle tremor symptoms! Fortunately, when you recognize the connection, you can stop the medication and the symptoms frequently go away or at least diminish.

    Rhabdomyolysis from statins

    When a patient is receiving statins because of high cholesterol, one of the possible side effects can be rhabdomyolysis. This typically presents with muscle weakness, fatigue, and lower urine output. The urine may be of a dark color. Confusion, vomiting and agitation can also set in. It is necessary to immediately recognize these type of side effects, and the statin drugs should be stopped. The patient requires a kidney specialist to watch the kidney function. Often these patients need treatment in hospital. 

    Cancer and heart attacks from synthetic hormones

    The “Women’s Health Initiative” with a study on 16,000 postmenopausal women had to be stopped prematurely in 2002. This was a study that examined the effects of two synthetic hormones, the estrogen Premarin and the progesterone-like substance Provera. The purpose of the study was to show whether heart attacks, osteoporosis and strokes would be reduced on hormone replacement compared to controls. But the results were shocking: the opposite was true! The risk in the treatment group for strokes was 41% higher than for the controls and for heart attacks it was 29% higher! But this was not all. The treatment group had twice as many blood clots in their legs and 26% more breast cancer. Colorectal cancer was 37% higher and Alzheimer was a whopping 76% higher than in the controls.

    Synthetic hormones caused estrogen dominance

    The synthetic hormones functioned like xenoestrogens, meaning that there was a partial resemblance of the synthetic hormones to estrogen and progesterone, blocking their hormone receptors, but not stimulating them. The end result was an estrogen dominance state in the blood, which caused all of the problems. When bioidentical hormone replacement is done with bioidentical estrogen and progesterone, the opposite is the case. Women live longer because they get less heart attacks and strokes; they also get less cancer. In Europe bioidentical hormone replacement has been in use for over 50 years, and in the US physicians who use bioidentical hormone replacement have experience for almost 30 years.

    Discussion

    We started this article describing side effects of anticholinergic drugs and how this can bring on dementia. Other researchers have noted that dementia and strokes can be brought on by diet drinks. We then got into side effects of other drugs like tardive dyskinesia with antipsychotic drugs. We discussed the possibility of tremors from antacid drugs. A rare side effect of statins is rhabdomyolysis. And we talked about cancer and heart attacks from synthetic hormones in postmenopausal women. We need to be aware that any chemical brought into our system can cause undesirable side effects. Chemicals like drugs can interfere with biochemical reactions in the body that ultimately result in side effects including cancer and heart attacks.

    Common Drugs Have A Connection To Dementia Risk

    Common Drugs Have A Connection To Dementia Risk

    Conclusion

    In a recent publication we learnt that patients who took a lot of anticholinergic drugs at least for 3 years or more developed dementia in 49% of all cases, which is quite a significant amount. But there are other drugs that have serious side effects. For instance, there is tardive dyskinesia, a disfiguring condition in the face that can develop with antipsychotic medicine for schizophrenia. Statins can cause a painful muscle condition, rhabdomyolysis. The “Women’s Health Initiative” showed a study that examined the effects of two synthetic hormones, the estrogen Premarin and the progesterone-like substance Provera.

    Synthetic hormones causing problems

    The purpose of the study was to show whether heart attacks, osteoporosis and strokes would be less on hormone replacement compared to controls. Unfortunately quite the opposite happened. The risk in the treatment group for strokes was 41% higher than for the controls and for heart attacks it was 29% higher! But this was not all. The treatment group had twice as many blood clots in their legs and 26% more breast cancer. Colorectal cancer was 37% higher and Alzheimer was a whopping 76% higher than in the controls. Only bioidentical hormones are tolerated without any side effects. We need to treat our bodies with respect and stay away from noxious substances.

    Jul
    13
    2019

    Replace Red Meat And Processed Red Meat

    new study has shown that you can save lives when you replace red meat and processed red meat. The replacement was with fish, poultry or protein from vegetables. The study appeared in the British Medical Journal on June 12, 2019. It involved 53,553 women nurses and 27,916 male doctors in the United States and ran from 1986 to 2010. Every 4 years comprehensive diet sheets were compiled on each of the participants. Death rates of all of the clinical trial participants were also recorded. The amount of red meat or processed red meat servings, which the participants consumed per day was recorded. One serving of red meat is 3.5 ounces or 100 grams.

    Results of the BMJ study

    People consuming ½ a serving (50 grams) of red meat more per day over 8 years, had an increased mortality. It was increased by 9% over the following 8 years. Similarly, people consuming ½ a serving (50 grams) of processed red meat over 8 years, were in trouble. They had an increased mortality of 13% over the next 8 years. The researchers also found that when people ate less red meat and processed red meat, things normalized. Their mortality returned to a normal rate. Also, when people replaced red meat with fish, poultry and vegetables, the mortality figures went down as well.

    Red meat consumption in the literature

    The researchers reviewed the literature regarding disease risk and mortality with meat consumption. In particular, the researcher had an interest in increased red meat consumption and consumption of processed red meat. Other investigators mentioned that there was an increased risk of type 2 diabetes, colorectal cancer and other cancers.  In addition, cardiovascular disease and increased overall mortality were up with meat consumption. The worst variety of processed foods are bacon, hot dogs, and sausages. Certain lung diseases like chronic obstructive pulmonary disease and heart heart failure are directly related to consumption of red meat or processed red meat products. Hypertension also has a link to red meat consumption. Components of red processed meats such as saturated fats, polycyclic aromatic hydrocarbons, preservatives and sodium can cause colorectal cancer and at the same time cause cardiovascular disease.

    More details about the study

    There were 8426 deaths among the nurses branch of the study. 3138 nurses died from cancer, 1774 from cardiovascular disease, 939 from neurodegenerative diseases, 751 from respiratory diseases, and 1824 from other causes. In the same time period (24 years) there were 5593 deaths among the males of the Health Professionals follow-up study. 1754 died from cardiovascular disease, 1754 from cancer. There were 434 deaths from respiratory diseases, 375 from neurodegenerative diseases, and 1276 from other causes.

    Red meat consumption in women has decreased by 31% in the past 24 years. Men have cut back their red meat consumption by 11% in the same time period.

    One subgroup of patients decreased their red meat consumption and replaced it with a higher intake of nuts, poultry (without skin), fish, dairy, eggs, whole grains and vegetables over 8 years. They had a lower death rate than the controls over the next 10 years.

    Discussion of the BMJ study

    The authors mentioned that a Japanese study found no increased mortality among 51,683 Japanese men and women eating red meat, poultry, processed meat and liver. There were 20,466 men and 31,217 women, aged 40-79 years. The study lasted for almost 16 years. There were 2685 deaths due 537 ischemic heart diseases and 1209 strokes. The investigators had traced how much meat the participants ate. They did not find any change in mortality up to 100 grams per day of beef or other meat consumption. I will discuss this further below.

    Hormones and antibiotics may be partially responsible for higher mortality in the US

    Dr. Valter Longo, professor of biological sciences at the University of Southern California and director of the USC Longevity Institute was not part of the study. He commented: “The lower or lack of association between red meat intake and mortality in other countries or areas of the world indicates that red meat may contribute to mortality in the United States by providing a high protein content but also because it may contain other factors that contribute to damage.“ He also questioned certain agricultural practices where hormones and antibiotics are in use in the raising of beef cattle in the US. This is not the case in Japan or Europe. He went on to say: “The reduced mortality, when red meat is replaced with fish, is consistent with this possibility since they contain generally similar levels of proteins”.

    Use of antibiotics in cattle farming

    The accepted practice of using antibiotics not only for treating infections, but also for accelerating growth in beef cattle has far-reaching ramifications.  The problem is that use of antibiotics in milk cows produces milk with antibiotic residues. In beef cattle antibiotic residue are also in the meat of these cows.

    The question arose whether or not the use of antibiotics in cattle would possibly cause resistance to antibiotics in humans. This publication examines this question. It comes to the conclusion that the probability of resistant strains of bacteria in humans as a result of the feeding of antibiotics to cows in the US would be small. However, there is another aspect that only recently has gained attention. It is the change of the gut biome in humans as a result of antibiotic residues from the standard agricultural practices of raising cattle.

    Change of the human gut biome

    Meat eaters have raised TMAO blood levels

    The human gut flora can change for various reasons. But once it has changed, it often stays in an altered state. It is a permanent change in bowel flora that can cause chemical reactions in the gut with the consumption of beef and eggs. Beef contains carnitine, which can lead to the production of TMAO (trimethylamine N-oxide). Egg yolk contains choline, which also raises TMAO levels in the blood.

    In the following study 113 healthy men and women consumed either a meat diet (beef), white meat diet or protein from non-meat sources. After one month the beef group had triple the amount of TMAO in their blood compared to the other two diets. Interestingly, when the diets were switched the TMAO levels normalized again in the former beefeaters when consuming white meat or protein from non-meat sources.

    Changed gut flora causes raised TMAO levels

    The use of antibiotics as growth promoters in the US beef industry is the standard practice for raising beef. But this has led to antibiotic residues that are detectable in the laboratory. When a person eats beef that is contaminated with antibiotic residues, the bowel flora loses its diversity of bacteria in the gut. This leads to an accumulation of other bacteria that produce TMAO in the presence of beef or egg yolk and can cause cardiovascular disease on the one hand and cancer on the other. This happens over time.

    Discussion

    The answer as to why US beef is causing colorectal cancer and cardiovascular disease is directly related to the practice of using antibiotics as growth promoters. The use of antibiotics in the beef industry leads to a change in the gut flora in humans consuming this meat. Bacteria that can produce TMAO are now having the upper hand. In the US people produce more TMAO in response to beef consumption as the study mentioned has shown. The Japanese study cited above showed no sign of cardiovascular mortality when people consumed up to 100 gram (one serving) of meat per day over 16 years.

    Antibiotics as growth promoters outlawed in Japan and Europe

    The reason is that in Japan, as well as in Europe the use of antibiotics as growth promoters are illegal. When humans consume meat in Japan or Europe the original gut flora stays intact with no production of TMAO. Incidentally, the same is true for organic grass-fed meat in the US, which has no antibiotic residues in it. Recently there was a publication from Denmark that suggested to replace some of the beef consumption by low mercury fish.The authors of that study said that this will reduce mortality from cardiovascular disease.

    Replace Red Meat And Processed Red Meat

    Replace Red Meat And Processed Red Meat

    Conclusion

    A new study in the British Medical Journal showed that an increase in red meat consumption of only ½ serving per day for 8 years caused an increased mortality of 9% over the following 8 years. With regard to processed red meat the mortality was even bigger, namely 13%. The researchers replaced some of the meat with white chicken meat or vegetables and the mortality normalized.

    In contrast, a Japanese study showed that there was no increase in cardiovascular disease with the consumption of up to 100 grams of beef or other meat products over 16 years.

    Using antibiotics as growth promoters illegal in Japan and Europe

    I pointed out before that there is literature explaining why there is a discrepancy: the beef industry in the US feeds the animals antibiotics as growth promoters. This changes the bowel flora in humans who eat the beef. The changed bacterial strains in the gut use carnitine from beef and make trimethylamine N-oxide (TMAO). This is a toxin that causes both cardiovascular disease and cancer. This explains why in the US beef is one of the culprits that causes heart attacks and colorectal cancer. In Japan this is not the case. Both Japan and Europe do not use antibiotics as growth promoters in the cattle industry as it is prohibited.

    In the US it is likely safe to eat organic meats (beef, chicken) as these meats will not contain antibiotics. Due to the numerous additives in processed red meat, it is still a sensible idea to skip these products!

    Jul
    06
    2019

    Three Simple Steps Would Prevent Strokes And Heart Attacks

    On June 10, 2019 researchers published a paper that stated that three simple steps would prevent strokes and heart attacks. Heart disease is the leading cause of death for both men and women. In the US about 610,000 people die of heart disease every year, which is about in every 4 deaths. Here are a few facts. First, there is the simple observation that patients do not control their high blood pressure enough to avoid a heart attack or stroke. Secondly, patients with high blood pressure need to restrict their salt intake, or they will develop heart attacks or strokes. Finally, patients need to avoid exposure to artificial trans fatty acids as this leads to direct damage of the lining of the arteries. Given enough time, this will cause heart attacks and strokes.

    Impact of these three health measures

    The researchers went to global data to obtain mean blood pressure readings for large populations. They also obtained data for sodium consumption and trans fatty acid intake this way. Data from pharmacies crosschecked the amount of dispensing of anti hypertensive medication prescribed by physicians. The authors used most recent Meta analyses for relative risk reduction for each intervention.

    Treating hypertension aggressively in up to 70% of cases with high blood pressure would delay 39.4 million deaths over 25 years. At the same time reduction of salt intake by 30% would prevent 40 million deaths over 25 years. And finally, eliminating trans fatty acid would delay another 14.8 million deaths. A total of 94.2 million deaths would be prevented globally when all the three interventions are applied simultaneously.

    The pathophysiology behind heart attacks and strokes

    We need to understand why patients develop heart attacks and strokes. In the following I will explain this.

    Elevated blood pressure

    When blood pressure is high, the heart has to work overtime to pump the blood through the blood vessels. At the same time the higher pressure leads to inflammation of the lining of the arteries and LDL cholesterol and triglycerides are deposited underneath the lining of the arteries. This leads to blockage of the smaller arteries, which translates into heart attacks and strokes.

    Consumption of too much salt

    Consumption of too much salt, namely sodium intake of more than 2300 mg a per day, is considered high. It can cause high blood pressure, heart attacks, strokes and aneurysms (pouches of arteries that can rupture). Sodium intake of 1500mg or less is considered normal. When you exceed that number, the body will retain sodium and water, which increases the blood pressure. This accelerates the process of hardening of the arteries and eventually causes heart attacks or strokes.

    Hydrogenated fatty acids or trans fats

    Hydrogenated fatty acids or trans fats still make their way into the grocery shopping basket. They are present in baked goods, snacks like chips, creamer and margarines. Think of cakes and cookies, crackers, piecrust, potato chips, corn chips and microwave pop corn. Deep fried food is also full of trans fats (french fries, doughnuts, fried chicken). Trans fats can make their way into frozen pizza crusts, non-dairy coffee cream, canned biscuits and cinnamon rolls. Above all do not buy any form of margarine. Hydrogenated fatty acids affect the arteries directly by increasing the harmful LDL cholesterol and decreasing the protective HDL cholesterol. This accelerates hardening of the arteries, which in turn causes heart attacks and strokes. 

    Discussion of “three simple steps would prevent strokes and heart attacks”

    The positive impact that this new study could have on the survival of patients is phenomenal. Over 25 years almost 100 million lives would be saved from heart attacks and strokes, which would be an enormous achievement. We are talking about 25 cities of 4 million people each saved around the planet. The researchers say that this is doable, because there are pockets globally where excellent care has already been given to patients, they have followed them through 25 years or more and their mortality was significantly reduced. 

    My own experience in general practice

    In my own medical practice from 1978 to 1995 I introduced a recall for patients with high blood pressure to reduce their mortality. They came in every 3 months for a blood pressure check. On that occasion I reviewed their antihypertensive medicine and asked whether they took their blood pressure with their own blood pressure monitor at home. I stressed that home monitoring blood pressure would be the latest development and they should do it. Surprisingly, the majority of patients were compliant. Among the recall patients the heart attack and stroke rates were very low.

    Adding low salt (less than 1500 mg of sodium per day) and cutting out all trans fats introduces a new dimension into heart attack and stroke prevention. As explained above all of this has a direct bearing on reducing hardening of the arteries. This in turn prevents deaths from heart attacks and strokes.

    Three Simple Steps Would Prevent Strokes And Heart Attacks

    Three Simple Steps Would Prevent Strokes And Heart Attacks

    Conclusion

    The paper I reviewed here has investigated the effects that three simple measures will have on the mortality of the world population over 25 years. Treating up to 70% of patients with high blood pressure aggressively would delay 39.4 million deaths over 25 years. At the same time reduction of salt intake by 30% would prevent 40 million deaths over 25 years. And finally, eliminating trans fatty acid would delay another 14.8 million deaths. Physicians could prevent a total of 94.2 million deaths globally when they encourage their patients to apply all the three interventions simultaneously.We know this works by preventing heart attacks and strokes.

    Let’s hope that this will not only be talk, but that physicians will pass on this news to their patients and that patients will follow the advice.

    Jun
    29
    2019

    Both White Meat And Red Meat Elevate Cholesterol

    A study from the American Journal of Clinical Nutrition showed that both white meat and red meat elevate cholesterol. This was a randomized controlled clinical trial. Many observational studies in the past showed that red meat consumption could elevated LDL cholesterol values and this increased cardiovascular disease. Many study authors have recommended to get away from the dangers from red meat by switching to white meat from poultry .

    However, this study pursued this question in more detail. It questions whether it is true that white meat is safer from a cardiovascular risk point of view. It also studies the effects on cardiovascular risk when switching to vegetable protein (vegan or vegetarian diets). In addition, the researchers assessed the effects of low or high saturated fat on LDL cholesterol levels.

    Design of the study

    Researchers from the Children’s Hospital Oakland Research Institute, Oakland, CA conducted the study. They rotated participants through three different diets for 4 weeks each with a washout period of 2 to 7 weeks in between where they ate their usual foods. The diets were as follows. The first tract consisted of food with high-saturated fatty acids (high SFA): red meat; white meat and non-meat. The second tract contained low-saturated fatty acids (low SFA): red meat, white meat and non-meat. The researchers determined the cardiovascular risk of these 6 diets by measuring triglyceride levels, LDL cholesterol levels apo B levels ad additional factors.

    Results of the study

    LDL cholesterol: 2.64 mmol/L for red meat, high SFA; 2.61 for white meat, high SFA; 2.46 for non-meat, high SFA.

    The LDL cholesterol values for red meat, low SFA were 2.35; for white meat, low SFA were 2.38 and for non-meat, low SFA were 2.22.

    The message from this part of the trial is that it did not matter whether you ate red meat or white meat, the LDL cholesterol was still high, particularly when combined with high saturated fatty acids. Lean cuts of red meat and of chicken (no skin) result in lower LDL cholesterol readings. The very best LDL cholesterol results came from non-meat protein like vegetables. This was particularly so when the vegetables contained only low-saturated fatty acids.

    There were many more results in the study, but it would be inappropriate to list them all for this overview here. For those interested in it, here is the link where more detail is discussed. Here is a blog where I discussed how to lower cholesterol.

    Discussion of the study that found that both white meat and red meat elevate cholesterol

    For years physicians have recommended to exchange some of the red meat (beef, pork and lamb) with white chicken or white turkey meat. This was based on poorly designed observational studies. Now the investigators of a randomized controlled clinical trial have shown that the old assumptions were incorrect. White meat raises LDL cholesterol just as much as red meat does. But protein from vegan or vegetarian diets lowers LDL cholesterol significantly. In addition the effect of saturated fatty acids raises LDL cholesterol significantly in all of the different diets. The researchers pointed out that L-Carnitine from red meat is metabolized by gut bacteria into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon.

    Both White Meat And Red Meat Elevate Cholesterol

    Both White Meat And Red Meat Elevate Cholesterol

    Conclusion

    This randomized clinical trial clearly showed that red meat and white meat cause the same elevation of LDL cholesterol and other cardiovascular risk factors. In contrast non-meat protein from a vegetarian or vegan diet lowers cholesterol. Also, high-saturated fatty acid food elevated cholesterol while low-saturated fatty acid food lowers cholesterol. For this reason, choose the leanest cut, if you eat red or white meat. Don’t be afraid to have a meatless day once or more often during the week. It will help you to equilibrate your cholesterol level. Keep in mind that your gut bacteria metabolize red meat into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon. For this reason keep your red meat consumption low, which prevents colon cancer, heart attacks and strokes.

    Jun
    22
    2019

    Ultraprocessed Food Kills

    The British Medical Journal published two papers that showed that ultraprocessed food kills. The first paper showed that highly processed food causes heart attacks and strokes. Another paper in the same journal showed that mortality is significantly increased when people consume highly processed food. Both papers were reviewed by CNN.

    Food categories

    Food questionnaires were administered over 24 hours every 2 years from every participant using the NOVA classification system.

    There were 4 categories.

    • Category 1 consisted of “unprocessed or minimally processed” food. This included legumes, vegetables, fruits, milk, eggs, meats, poultry, fish and seafood, yogurt, grains and natural juice.
    • Next was category 2 of “processed ingredients”. This included salt, sugar, honey, olive oil, butter and lard.
    • Category 3 consisted of “processed foods“. This included breads, cheeses, beer, wine, and cured traditional ham and bacon.
    • Finally, category 4 consisted of “ultraprocessed foods”. This included sausages, flan, chorizo, mayonnaise, pizza, cookies, potato chips, chocolates candies, artificially sweetened beverages including whisky, gin and rum.

    Study on cardiovascular risk

    A study from France followed more than 105,000 people for 5.2 years. The participants filled out food questionnaires every 6 months. The foods consumed were classified according to the NOVA categories. The results showed that the men’s diet consisted to 17.6% of heavily processed foods while the diet of women consisted of 17.3% heavily processed food. Each 10% increment of highly processed food (called “ultraprocessed” food) had an association with 12% higher risk of cardiovascular disease, 13% more heart attacks and 11% more strokes. The researchers could also show that a decrease in ultraprocessed food was leading to less percentage of these diseases.

    Mortality risk when consuming ultraprocessed food

    A similar study involving close to 20,000 participants in Spain that had a long observation time of 15 years (from 1999 to 2014). The 4 food categories were as mentioned above.

    A person eating more than 4 ultraprocessed items per day or more had a 62% increase of death rate in comparison to those who ate processed food less frequently. Each additional ultraprocessed food item added another 18% of mortality risk. Maira Bes-Rastrollo, professor of Preventive Medicine and Public Health at Universidad de Navarra, Medical School said: “These results are in agreement with other recent results based on populations in France and the United States. If all the different study results align, despite the separate research groups using dissimilar populations, diverse age ranges and different methodologies, then this lends support to a possible cause-effect relationship between ultraprocessed foods and poor health.”

    Discussion

    You may remember that your grandparents reminded you not to eat “junk food”. Often junk food is consisting of ultraprocessed foods. Both of these independent studies from France and from Spain have shown that there is a significant risk of heart attacks and strokes associated with the consumption of ultraprocessed foods. In addition, there is also a significant mortality risk when you consume ultraprocessed food. The key is to learn from this and cut down on processed foods; instead eat foods that are less processed and are wholesome for you. Eat vegetables, fruit, nuts and stay away from the grocery store’s shelves with processed foods.

    Ultraprocessed Food Kills

    Ultraprocessed Food Kills

    Conclusion

    What your grandparents used to tell you about processed foods is now available as two separate publications from the British Medical Journal. The less processed food you consume, the healthier your food intake is. You will enjoy better health. This is the simple message. Avoiding ultraprocessed food will help you to avoid heart disease, heart attacks and strokes. In addition you will have a longer life expectancy. It is up to us to translate these findings into reality for ourselves.

    Jun
    15
    2019

    Replacing Part Of Red Meat With Fish Shows Health Benefits

    A Danish study has shown that replacing part of red meat with fish shows health benefits.

    The research was done by a PhD student and pointed out that men above the age of 50 were particularly benefitting from fish substituting part of red meat in their diet. Women in the childbearing age also benefitted greatly. On this diet pregnant women as well as the unborn children become healthier.

    Risk versus benefit analysis

    Sofie Theresa Thomsen, the PhD student who conducted this study did risk-benefit assessments regarding partial substitution of beef with low-mercury fish. Red and processed meat contains saturated fat, which is added to the other saturated fat in the Danish diet. Red meat and processed meats have been associated with colorectal cancer and some other cancers. But red meat also contains beneficial iron. In contrast, fish contains a lot of omega-3 fatty acids that are anti-inflammatory and also contains vitamin D. But one has to be careful about methylmercury content in fish. I reviewed fish, mercury contamination and the benefits in this link.

    In her calculations Sofie Theresa Thomsen replaced 350 grams of beef per week with 350 grams of low-mercury fish per week.

    If all the Danish households would do this partial beef/fish exchange, the Danes would gain 7,000 healthy years of life annually. This includes, among other health conditions, the prevention of 170 deaths from coronary heart disease.

    What kind of fish can you eat?

    As the link above shows, there are low, medium and high methylmercury contaminated fish. The higher the fish is in the predator chain, the higher the methylmercury content. This is of particular concern for pregnant women as mercury is toxic for the fetal brain tissue. But they consume low mercury fish and shellfish, like mackerel, herring, wild salmon, shrimps or clams, pregnant women benefit greatly from the beef/fish exchange. Tuna is too high in methylmercury to be included in the beef/fish exchange. If you were to include tuna in this, you would experience a health loss.

    Vitamin D and iron

    The study showed further that a partial exchange of beef by fish would reduce the number of Danes who are vitamin D deficient. The 350 grams of fish per week are sufficient to significantly raise the vitamin D blood level. Conversely, replacing a part of the beef intake with fish does not cause iron deficiency problems.

    Who benefits most from replacing part of red meat by fish?

    Sofie Theresa Thomsen asked who would benefit most from such a beef/fish exchange diet.

    On the one hand it is the older than 50 year male population who is at a significant risk of developing heart attacks. The fatty fish with omega-3 fatty acids reverses some of the plaque in the arteries and keeps coronary arteries open. This prevents heart attacks and strokes.

    On the other hand pregnant women and their children benefit greatly from the beef/fish exchange diet. The women will feel more energy and their offspring will have healthy brains.

    Replacing Part Of Red Meat With Fish Shows Health Benefits

    Replacing Part Of Red Meat With Fish Shows Health Benefits

    Conclusion

    A study from Denmark analyzed what happens when a person exchanges 350 grams of beef with low mercury fish or shellfish per week. The conclusion was that Danes would gain 7,000 healthy years of life annually. Among these is the prevention of 170 deaths from coronary heart disease. But the most lives saved would be among men older than 50 years due to heart attack and stroke prevention. Pregnant women are also benefitting tremendously, not only for themselves, but for their children. The fish needs to be low mercury fish, as mentioned above, as mercury is a central nervous system toxin. Tuna is too high in mercury.

    I have cut out red meat and meat products from my diet since 2015, when the WHO came out with the statement that red meat causes colorectal cancer. As a result I eat a lot more low mercury seafood and shellfish.

    Jun
    08
    2019

    How Can We Prolong Our Lives?

    The question “How can we prolong our lives?” is something that fascinates many people. It is not one thing, one activity, one diet, or one lifestyle factor that determines longevity. It is the combination of all of the things listed below that are necessary.

    Longevity is partially inherited from your mother

    The reason for this is that mitochondria in your body cells come from your mother’s body. As you know, the egg (ovum) contains the mitochondria (the energy packages of the cell). The sperm that is the winner penetrating the ovum is shedding the tail outside the ovum. The tail of the sperm had loads of mitochondria in it to give it the energy to wiggle its way up the Fallopian tube to meet the ovum. This is the reason why we all inherit our mitochondria from our mother. If there is longevity on your mother’s side, you likely will have the longevity gene as well. So, this certainly helps, but on the other hand, we cannot pick our ancestors! Don’t be discouraged! There is enough that you can do.

    Diet

    The best type of diet is a Mediterranean-type diet. There is a new fasting mimicking diet, that likely turns on latent longevity genes that need to be intermittently activated, if we are serious about wanting to increase longevity. Dr. Longo is the inventor of the fasting mimicking diet. I have discussed this in detail here. Briefly, it consists of eating 500 to 600 calories on 5 consecutive days. The rest of the month you eat normally. The important part is that Dr. Longo has shown in humans that telomeres get elongated by the 5-day protocol per month. Longer telomeres means longer life. This is what we want, because this adds life to our life expectancy!

    Lifestyle

    Don’t smoke and don’t do drugs. Drugs interfere with our hormone- and other cell surface receptors. Our body cells don’t like artificial chemicals from outside. Don’t overlook the fact, that alcohol is also a drug! Alcohol is a nerve and cell poison. It has been shown to even be toxic, so don’t drink all the time. If you want a drink here and there, you probably get away with it. But binge drinkers (6 drinks or more in one evening) are out of luck; their life expectancy is shorter than that of non-drinkers.

    Exercise

    Regular exercise recharges your mitochondria to give you extra energy. It conditions your heart and lungs and also your muscles. Many people think exercise would cause weight loss. But it is not leading to that much weight loss at all! What is more important is the fact that it is reducing the overall mortality from many diseases by up to 47%! Exercise also improves blood sugar control, energy levels and sleep patterns. There are also hidden benefits, as the heart is being conditioned and the lungs are improving their vital capacity from regular exercise, particularly aerobic exercises like running or using a treadmill. But muscle strength also benefits from regular exercise.

    Get enough sleep

    You need 7 to 8 hours of sleep, and it is best to go to sleep between 10 or 11 pm. During your sleep your brain is being renewed and your hormones are reloaded. There is a diurnal hormone rhythm that ensures you have enough energy for the following day. A Swedish study found that white-collar shift workers had a 260% higher mortality compared to a control group of daytime white collar workers: Shift work and mortality.

    Vitamins and supplements

    Some minimum vitamin and mineral supplements are helpful for longevity: Mornings: 2 capsules of molecularly distilled fish oil (omega-3 fatty acids). Two tablets of vitamin C 500 mg chewable, one capsule of 150mg of chelated magnesium, resveratrol 500mg, vitamin B complex B-50, zinc 30mg, vitamin K2 two capsules of 100 micrograms, vitamin D3 5000IU every morning, CoQ-10 400mg. Evenings: 2 capsules of molecularly distilled fish oil (omega-3 fatty acids). Vitamin B complex B-50, chelated magnesium 150mg, melatonin 3mg to fall asleep, valerian root 500mg capsule (if you have anxious thoughts); you may repeat melatonin and valerian root in the middle of the night, if you wake up at 2AM or 3AM in the morning.

    Brief explanation for vitamin and mineral replacement

    In case you wonder about the rationale of my suggestion for vitamin and mineral replacement, here is a brief explanation: vitamin C stimulates the adrenal glands and helps support the immune system. You get more energy and get fewer infections. Molecularly distilled fish oil is anti-inflammatory, helps prevent osteoporosis, but also prevents heart attacks by preventing inflammation of the arteries. Magnesium and zinc are co-factors in hundreds of biochemical reactions inside our cells, so this helps your metabolism.

    Resveratrol an anti-aging supplement

    Resveratrol is a bioflavonoid derived from red grapes. It has multiple beneficial effects. It lowers blood pressure, helps to control diabetes better and prevents osteoporosis. But resveratrol also elongates telomeres, which translated into a longer life and less diseases. B complex vitamins are good for energy and many metabolic processes. Vitamin K2 and vitamin D3 work together to get calcium out of our arteries and deposit calcium into our bones. This prevents osteoporosis, which is particularly important for postmenopausal women, but is also important for men. Resveratrol also prevents heart attacks and strokes. CoQ-10 is important to lower cholesterol, but also supports the metabolism of mitochondria, the energy packages of our cells.

    Hormone deficiencies

    We all know that there is menopause for women and andropause for men. But there are silent hormone deficiencies that are less well known. For instance melatonin secretion gets reduced fairly quickly after the age of 20. Between the age of 50 and 60 you are basically deficient for melatonin, so using a supplement of melatonin tablets would be very reasonable. Another hormone, namely human growth hormone (HGH) is very likely deficient in us by the time we are 50 to 60 years old. I will deal with this further below.

    Menopause

    Women get into menopause between 45 and 55, but they can get there earlier or later. Women are missing estrogen and progesterone. Many women were horrified by the Women’s Health Initiative result in 2002. But this trial involved synthetic hormones that the body did not like. So women got breast cancer, colon cancer, heart attacks and strokes from Premarin and Provera, both synthetic hormones. Had physicians been sensible and put them on bioidentical hormones instead, they would have prevented heart attacks, strokes and osteoporosis. They would also have prevented breast cancer and colon cancer. The proper way to replace missing hormones in women with menopause is to replace them with bioidentical progesterone cream and bioidentical estrogen cream.

    Andropause

    Men get into andropause between 55 and 65. The testicles will no longer provide the man with enough testosterone. This leads to lack of sex drive, erectile dysfunction, but also to more heart attacks, muscle weakness and a lack of energy. The problem is that there is not enough testosterone to stimulate the mitochondria. Mitochondria are very prominent in the heart muscle, skeletal muscles, but also in the brain. When the doctor confirms a lack of testosterone with blood tests, he orders replacement with bioidentical testosterone cream or by a simple testosterone injection twice per week. The man will feel better after a short period of time (4 to 6 weeks) as all his functions return back to normal.

    Many speakers at anti-aging conferences, which I attend every December in Las Vegas, seem to agree that bioidentical hormone replacement adds 10 to 15 years of life both in men and women. It also gives people renewed energy, and they look younger.

    Human growth hormone

    Many people do not know that human growth hormone (HGH) is important for longevity in adults. In childhood it was important for bone growth. Growth hormone deficiency is the one factor that has been underestimated. The discussion of dwarfs in comparison to their healthy brothers and sisters showed us the following. Growth hormone production can add between 19 and 34 years (average 26.5 years) of life. Dr. Hertoghe, an endocrinologist from Belgium has done blood tests (IGF-1) and lately also 24-hour urine metabolite tests of growth hormone on aging patients and found that many were deficient with regard to HGH production. These were patients where Dr. Hertoghe already replaced their thyroid hormones, if abnormal and replaced their sex hormones when they were low.

    Symptoms of human growth hormone deficiency

    But they lost hair, developed old looking faces with wrinkles. In addition, a loss of subcutaneous fatty tissue is giving the face a hollow appearance. They also had muscle and joint pains and thin skin, particularly over the back of their hands.

    Replacement of growth hormone

    He replaced their missing HGH using daily HGH self-injection with a tiny needle (similar to diabetes injections). Within 1.5 to 3 years the wrinkles disappeared, the faces started to look younger and patients did feel younger. Their muscle and joint pains had disappeared and their hair grew back. The dosage range is between 0.1mg and 0.3mg, a tiny amount of HGH daily. This is not inexpensive, but some health care plans pay for this, as a lack of HGH is a true hormone deficiency.

    How Can We Prolong Our Lives?

    How Can We Prolong Our Lives?

    Conclusion

    I have given you an overview of the important elements of what increases longevity. The key is to have a healthy, balanced diet and leave junk food out. Don’t smoke and don’t drink excessive amounts of alcohol. No alcohol consumption would be best, because alcohol essentially is a nerve poison and can lead to dementia. Exercise regularly to lower mortality and strengthen your heart and lungs. Get enough rest and sleep to refresh your diurnal hormone rhythm. When we age, it is important to keep an eye on our hormones. You need a physician who is knowledgeable about it.

    Hormone replacement

    Hormones that are missing need to be replaced by bioidentical hormones. In addition you need to know what the level of IGF-1 is. HGH controls the IGF-1 level. If IGF-1 is low, you need HGH replacement. Studies have shown that replacement of missing HGH may be able to add 2 decades of good life. All of the other hormones replaced by bioidentical hormones will add 10 to 15 years. As stated in the beginning, there is not one thing only that increases longevity, but a combination of all these factors.

    First published here: https://www.quora.com/What-increases-longevity/answer/Ray-Schilling