Oct
12
2019

Naps For Heart Health

In an article published online Sept. 9, 2019 a Swiss research group mentions naps for heart health. Specifically, they observed 3462 subjects over 5.3 years. The ones who napped for 5 minutes to an hour once or twice per week had 48% less heart attacks, strokes or heart failure than those who did not take naps during the day. When the researchers constructed survival curves, people who did not nap had the worst survival curves. On the other hand, the persons who napped once or twice per week had the best survival curves. The ones who napped 3 to 5 times per week or 6 to 7 times per week were in between the other survival curves.

Naps for heart health with adrenal gland fatigue

Adrenal gland fatigue is one of the clinical conditions where we know that naps rebuild energy. This is a hormone weakness where the adrenal glands can have reduced hormone production. The location of our adrenal glands is right above the kidneys. These hormone glands have a circadian rhythm. The highest amount of adrenal gland hormones production occurs in the morning and there is a gradual decline throughout the day. Our meals (breakfast, lunch and dinner) as well as any snacks lead to mini peaks of the adrenal gland hormone production. If we get enough sleep, there is no excessive stress in our lives and we do not smoke or abuse alcohol and drugs, most people will not know that they have adrenal glands as they are quietly working in the background. However, your adrenal glands may function in the lower end of normal bordering to adrenal gland fatigue.

Power naps during the day can normalize your adrenal gland hormones

When you take a power nap during the day, your adrenal gland hormone production normalizes. This makes you feel good and energetic. Patients who have adrenal gland fatigue feel more energy when they remove sugar and refined carbs from their diet. They also feel more energy when they have small snacks halfway through the morning and afternoon. Vitamin C as a supplement is useful as it stabilizes adrenal gland hormone production.

Discussion of the Swiss research regarding naps for heart health

There was no medical explanation given regarding why napping prolongs life. But it is entirely possible that those people who unknowingly have borderline adrenal gland fatigue are responding to building up their adrenal gland production. We know from the literature that stress kills. It would make sense that if the ACTH/adrenal gland hormone system is functioning better, mortality would be reduced. From people in Spain that value their “siesta” during the early afternoon we know that they are doing something right. Their life expectancy was an impressive 82.83 years in 2016 compared to 78.69 years for the US average. 

Naps For Heart Health

Naps For Heart Health

Conclusion

A Swiss study observed 3462 subjects over 5.3 years. The ones who napped during the day for 5 minutes to an hour had 48% less heart attacks, strokes or heart failure than those who did not take naps during the day. This resulted in less mortality of those who napped during the day. The researchers had no explanation for this observation. When I reviewed the literature regarding adrenal gland fatigue, I was impressed by the fact that many borderline patients get help from power naps and snacks of food between meals. Their ACTH/cortisol production can normalize this way and they survive better. At this point we do not know for sure why a nap reduces heart attacks, strokes and heart failure. 

More about adrenal gland fatigue here.

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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.

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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.

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Feb
02
2019

Hormones Helping In Menopause

Dr. Filomena Trindade presented a talk about hormones helping in menopause. This talk was part the 26th Anti-Aging Conference of the American Academy of Anti-Aging Medicine in Las Vegas from December 13 to 15, 2018. The exact title of her talk was “Women and cognition: insulin, menopause and Alzheimer’s”. Above the age of 80 Alzheimer’s disease in women becomes much more common compared to men. PET scans of the brain of postmenopausal women in comparison to PET scans of premenopausal women, often show more than 30% slow down of metabolism after menopause. Literature regarding that finding showed that it was mostly the decline in ovarian estrogen production that was responsible for the slow down in brain metabolism. Other factors that lead to Alzheimer’s disease are central adiposity (abdominal) and inflammation in the body.

Brain insulin resistance and Alzheimer’s

Older women with Alzheimer’s have more IGF-1 resistance and IGF-1 dysfunction. Other studies showed that minimal cognitive impairment (MCI) progressing into Alzheimer’s disease (AD) might be due to type-2 diabetes. One of the studies stated the following:

“We conclude that the term type 3 diabetes accurately reflects the fact that AD represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both type 1 DM and type 2 DM.“

Another publication said that type 3 DM is a neuroendocrine disorder that represents the progression of type 2 DM to Alzheimer’s disease.

Dr. Trindade presented several hormone studies in postmenopausal women who started to develop Alzheimer’s disease. Older women with existing Alzheimer’s did not respond to estrogen hormone replacement. They did not recover with regard to their memory loss. However, younger women who just entered menopause responded well to estrogen hormone replacement and many recovered from their memory loss.

Hormone changes in menopause

There are a number of hormones that experience changes with the onset of menopause. Estrogen production ceases in the ovaries. The production of progesterone in the ovaries also ends. In addition thyroid and adrenal gland hormone production decreases. Often insulin production is increased, but insulin resistance is present at the same time.

Stress can interfere with progesterone and aldosterone production as pregnenolone is the same precursor molecule for both hormones.

How stress interferes with Selye’s general adaptation syndrome

Stage 1 of Selye’s adaptation syndrome, called arousal, involves elevation of cortisol and DHEA. When stress is over, the patient recovers on his/her own.

Stage 2 is the adaptation stage, where cortisol is chronically elevated, but DHEA is declining. The patient feels stressed, has anxiety attacks and may experience mood swings and depressions.

Stage 3 is the exhaustion stage. The underlying cause of this stage is adrenal insufficiency. Both cortisol and DHEA blood levels are low. Patients often suffer from depression and chronic fatigue.

Other hormones and menopause

DHEA and cortisol (stress) have the same precursor (pregnenolone). This means that when a patient is stressed, DHEA production tends to suffer as most of the pregnenolone is used for the production of cortisol.

Dr. Trindade spent some time explaining the complicated details of thyroid hormones during menopause. In essence stress can interfere with the normal metabolism of thyroid hormones with respect to T3, T4 and reverse T3. The end result is that not enough functioning thyroid hormones are present and hypothyroidism may develop.

Both estrogen and progesterone are lower in menopause. In a longitudinal French study with over 80,000 postmenopausal patients the women that received replacement with bioidentical progesterone and estrogen did the best in terms of low Alzheimer’s rates and lower heart attack rates. You achieve optimal Alzheimer’s prevention best starting hormone replacement at the time when menopause starts. You need both estrogen to control hot flashes and to give you strong bones, and progesterone for preservation of your brain, your hair growth and a good complexion.

Hormones Helping In Menopause

Hormones Helping In Menopause

Conclusion

Hormones are missing in menopause and this becomes the starting point for many postmenopausal complaints of patients. The sooner the physician does blood tests to diagnose hormone deficiencies, the better. Various studies showed that the best result in terms of Alzheimer’s prevention is possible, when estrogen and bioidentical progesterone are replaced right at the beginning of menopause. This approach prevents neuroinflammation. There are no extracellular beta amyloid protein deposits and no intracellular tau protein deposits that typically are present with Alzheimer’s disease. In addition the cardiovascular system stays healthier for longer. It contributes to preventing heart attacks and strokes. A longitudinal French study with over 80,000 women who have received treatment with a combination of estrogen and bioidentical progesterone have excellent survival data. The women also enjoy excellent mental health, no cardiovascular complications and less cancer than controls without hormone treatment.

 

Jan
05
2019

Health Benefits of Vitamin E Tocotrienols

Dr. Barrie Tan gave a talk about health benefits of vitamin E tocotrienols that I attended. This occurred at the 26th Anti-Aging Conference of the American Academy of Anti-Aging Medicine in Las Vegas (Dec. 13-15, 2018).

First of all, Dr. Tan stressed that there has been some confusion about vitamin E, as in the past the school of thought was that the main active ingredient of vitamin E would be alpha-tocopherol. Furthermore, many clinical trials with this ingredient go back to the 1960’s, which showed antioxidant activity. But further research revealed that there were many other tocopherols and isomers of tocotrienols. What is worse is that beneficial cardiovascular effects of the newer tocotrienols became null and void through traces of alpha-tocopherol in the mix.

Finally, this led to purer vitamin E production without alpha-tocopherol contamination. Recent clinical trials found that health benefits of vitamin E tocotrienols are linked to delta- and gamma-tocotrienols. They were many times more active in preventing heart attacks and strokes than former mixes of vitamin E.

Annatto derived tocotrienol

In 2002 scientists were able to extract pure tocotrienol without contamination of alpha-tocopherol from annatto. Prior to this vitamin E came from rice and the red palm fruit. But rice contained 50% of tocopherols, while the red palm fruit contained 25% of it.

Here are several sources of vitamin E. The components of tocopherols and tocotrienols vary depending on the source as follows.

Rice: 50% tocopherols (inactive or antagonistic), 15% alpha- and beta-tocotrienols (less active); 35% delta- and gamma-tocotrienols (most active).

Red palm fruit oil: 25% tocopherols, 25% alpha- and beta-tocotrienols, 50% delta- and gamma-tocotrienols.

Annatto: 90% delta tocotrienols and 10% gamma-tocotrienols.

Subsequent research was able to discern between the detrimental effect of alpha-tocopherol and the protecting effect of delta- and gamma-tocotrienols. Now the recommendation of Dr. Tan is to use only annatto-derived vitamin E to prevent heart attacks and strokes. He called annatto-derived vitamin E the vitamin E for the 21st century.

Tocopherol interfering with action of tocotrienols

Dr. Tan explained that alpha-tocopherol blocks absorption of tocotrienols from the gut. It also prevents storage of tocotrienols in liver and fatty tissue. By itself alpha-tocopherol leads to premature elimination of prescription drugs. It also increases blood pressure and cholesterol. What is worse is that alpha-tocopherol increases the risk of prostate cancer and glioblastoma in humans. It also decreases bone mass and increases LDL oxidation, which leads to accelerated hardening of the arteries.

Action of tocotrienols

In contrast to tocopherols, tocotrienols (particularly the delta and gamma isomers) have all the attributes that you want from vitamin E. It has the highest anti-oxidant properties among the tocotrienols. Delta- and gamma-tocotrienols accumulate in LDL cholesterol and in lipid-rich organs like the brain, heart, kidneys, lungs, spleen and skin. Abdominal adipose tissue from obesity also stores delta- and gamma-tocotrienols.

Tocotrienol’s antioxidant activity

When you use a vitamin E preparation consisting of only delta- and gamma-tocotrienols, the portion of vitamin E contained in cell membranes protects against oxidation. Vitamin E  also protects lipids from omega-3 supplements and lipids in foods and beverages from oxidation. Tocotrienols are about 50-fold more potent as antioxidants compared to tocopherols. Based on this information it is not by chance that the following statistics were the results of clinical trials.

Cholesterol lowering effect of vitamin E delta- and gamma-tocotrienols

Dr. Tan cited a 6-week placebo controlled clinical study where the anti-oxidant power was measured in terms of reduction of LDL and total cholesterol.

A group of elderly patients were divided into a subgroup that had normal levels of cholesterol and another subgroup with elevated lipid levels. After 6 weeks of taking a vitamin E preparation consisting of 90% delta tocotrienols and 10% gamma-tocotrienols the blood levels dropped as follows.

Hypercholesterolemic group:    LDL cholesterol    Triglycerides       CRP

                                                          20-28%                11-18%         31-48%

In healthy elderly patients the CRP still dropped 21-29%. Gamma-glutamyl transferase, a predictor for heart attacks dropped by 14-20%.

Another study on postmenopausal women for 12 weeks also showed beneficial effects of tocotrienols.

Hardening of arteries

Dr. Tan explained that hardening of arteries is due to a combination of factors. It is due to combined chronic inflammation and deposits of LDL cholesterol in the wall of the arteries. Studies have shown that monocyte adherence is the first step in fatty streak formation in arteries. Delta-tocotrienol is 60 times more powerful than alpha-tocopherol in inhibiting monocyte adherence. Gamma-tocotrienol is 30 times more powerful than alpha-tocopherol. This proves that taking a vitamin E preparation of 90% delta tocotrienols and 10% gamma-tocotrienols is the most advantageous vitamin E combination to take.

Health benefits of vitamin E tocotrienols include hardening of carotid artery

A 4-year study examined the effect of taking 240mg of tocotrienol-tocopherol supplementation. 88% of patients who took the vitamin E supplement showed improvement (regression of the carotid artery stenosis). Placebo patients deteriorated 60%, only 8% improved. In the 4th year of the study total cholesterol decreased by 14% and LDL cholesterol fell by 21%.

Health benefits of vitamin E tocotrienols include type 2 diabetes

Patients with type 2 diabetes received tocotrienols. Within 60 days of taking 250 mg of tocotrienols the serum total lipids were reduced by 23% and total cholesterol by 30%. The LDL cholesterol was reduced by 42%. Triglycerides were also lowered by 15-20%. C-reactive protein (CRP), a marker for inflammation was lowered between 35-60%.

Beneficial effects of tocotrienols on the eyes and skin

Tocotrienols have antioxidant effects on the eyes and skin. With regard to eye diseases glaucoma and cataracts are improving and macular degeneration in diabetics is responding as well.

The subcutaneous fatty tissue absorb tocotrienols well. Delta- and gamma-tocotrienol largely neutralize oxidative stress from UV light and ozone.

Non-alcoholic fatty liver disease (NAFLD)

This condition has a close association with obesity and the metabolic syndrome. The liver stores excessive fats. About 30-40% of US adults suffer from this disease. Researchers conducted a 12-week study with 71 NAFLD patients. It was randomized, double blind and placebo-controlled. After 12 weeks of supplementation with delta- and gamma-tocotrienol there was evidence of reduction of stress on the liver by improved liver enzymes. The ALT and AST enzymes were reduced by 15-16%. There was also an 11% reduction of triglycerides and 18% lowering of CRP, which indicates a reduction of inflammation. The fatty liver index score showed a decrease of 11%. This suggests that there was intrahepatic fat reduction. The group with delta- and gamma-tocotrienol supplements lost on average 9.7 pounds. Here is another study regarding non-alcoholic fatty liver disease and using tocotrienols.

Health Benefits of Vitamin E Tocotrienols

Health Benefits of Vitamin E Tocotrienols

Conclusion

Vitamin E supplementation is undergoing rejuvenation after research has established that it is delta- and gamma-tocotrienol that are the active antioxidants among the 10 or so tocopherol and tocotrienol isomers. The most active of them, delta- and gamma-tocotrienol, have excellent absorption in the gut and migrate through the blood stream to the lipid rich cells in the body. Key organs like the brain, heart, kidneys, lungs, spleen and skin accumulate vitamin E. Even the abdominal adipose tissue takes up vitamin E, which is beneficial when a person becomes obese or develops diabetes. Apart from lowering triglycerides, total and LDL cholesterol, vitamin E (delta- and gamma-tocotrienol) is also important for directly interfering with hardening of the arteries.

Vitamin E protecting skin, eyes and liver

Vitamin E also protects the skin and eyes against UV light. There can be a partial reversal of tissue damages. Finally, I pointed out that vitamin E can reverse non-alcoholic fatty liver disease (NAFLD). It is important to leave out alpha-tocopherol, which is an older form of vitamin E that is cheaper to produce, but will interfere with the function of delta- and gamma-tocotrienol as explained. As I mentioned earlier, various vitamin E supplements are on the market. It is obvious that they are not equally beneficial.

I recommend you take about 125 mg of vitamin E in the form of delta- and gamma-tocotrienol every day. I take Annatto tocotrienols (Cardiovascular Research Ltd.) 1 softgel daily.

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Dec
29
2018

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Several speakers in Las Vegas said that the fasting mimicking diet is very relevant for health and longevity. This happened on day 1 of the 26th Annual A4M World Congress 2018 in Las Vegas.

What were the findings that are relevant?

Dr. Longo has done a lot of animal experiments with intermittent fasting and studying longevity. He repeated what he has learnt over the years from animal experiments and from research on humans. Here are the results that he shared already at last year’s Anti-aging Conference in Las Vegas.

Effects of fasting mimicking diet

  • 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 and the bone marrow
  • 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.

Increased life span, less heart attack and cancer rates

We know from these animal experiments that mice have a threefold increase in life span. But when heart attack rates and stroke rates improve in humans, cancer cure rates improve and telomere length in humans increase, there is strong evidence that it increases human life expectancy as well. It may take another 10 to 20 years before we have better statistics about the real survival advantage on this diet versus the Standard American diet. But what we know now is a significant start.

Patients on chemotherapy and FMD have much better healing rates than controls

The lecture by Dr. Longo on Dec. 13, 2018 did provide more human data. Patients undergoing chemotherapy tolerate and survive chemotherapy much better when combined with the fasting mimicking diet (FMD). The human data is very similar to the previous mouse model data. This human research was done at the Charité Hospital in Berlin, Germany. Dr. Longo is starting to engage in clinical trials by partnering with physicians, but the publication of this will take several years. In the meantime the FMD is an effective way to rejuvenate on an ongoing basis. Since last year I underwent 12 courses of 5-day FMD every month. Dr. Longo says that even 3 to 4 courses of FMD per year would have a lasting rejuvenating effect.

About the right food intake and getting enough sleep

Dr. La Valle gave a talk in the afternoon of the first conference day where he pointed out several important things. He started his talk by saying that North Americans eat the wrong foods, they eat too much of it and they often eat it at the wrong time (in the middle of the night when the body wants to rest). This can interfere with our diurnal hormone rhythm, which in turn will eventually lead to inflammation in the body. Fasting overnight rests our hormone receptors so they are fully active the following day.

Preventing Alzheimer’s disease

Dr. La Valle praised the FMD as being able to elevate brain derived neurotropic factor. Newer research is pointing at the importance of this factor for preventing Alzheimer’s disease and Parkinson’s disease. He pointed out that the FMD is a good start to change other things in a patient’s life. Such things like exercise, bioidentical hormone replacement and taking vitamins and supplements. All of these all in combination will build up a patient’s health.

More human data about anti-aging

The internist, Dr. Kurt Hong said that he is seeing 200 patients every week. He has done clinical studies on various forms of fasting. The FMD, he said he liked best as it is easy to do (5 days out of one month 500 calories on each of the FMD days). Dr. Hong has seen amazing improvements in patients with MS, Hashimoto’s disease and Crohn’s disease. His talk concentrated on how fasting improved the metabolic syndrome, improved inflammation in the body and improved immune diseases. The FOXO pathway involves transcription factors that are important to regulate cell death (apoptosis). A variant of FOXO3 is responsible for longevity in humans and has been found in centenarians.

Dr. Hong pointed out that self-cleaning (autophagy) is an important rejuvenation process in the body. The FMD stimulates this process. In a 2017 study Dr. Longo and Dr. Hong compared 100 regular patients with 100 patients on the FMD. Only the patients on the FMD showed that the body weight came down. In addition the blood pressure came down as well and the pluripotent stem cells in the blood were up. So, the FMD has a positive effect on various organ systems without any medication. The strongest effect of the FMD would be in the age group of 20 to 40 for anti-aging purposes as it stimulates stem cell production and elongates telomeres.

Fasting and women’s health

Dr. Felice Gersh gave a talk about the effects of fasting on women’s health. She pointed out how important estrogen is in a woman for every organ system. All of the major organ systems including the skin have estrogen receptors. Estrogen stimulates the metabolism. It stimulates the immune system by stimulating macrophages that also have estrogen receptors. In menopause less estrogen production leads to a lack of energy, because the mitochondria are no longer stimulated as they were before. Estrogen also stimulates sirtuins, which is important for anti-aging. Studies with the FMD have shown that estrogen production is re-stimulated in women.

Dr. Joel Kahn was another speaker in the afternoon. He talked about how important the FMD is for cardiovascular health. He does not think that coronary artery surgeries and stents will suddenly get abandoned, but he thinks that the FMD is a powerful tool to delay arteriosclerosis in the arteries. This will delay coronary artery lesions from developing and will add life. In his opinion 40 to 60 year old patients should start using the FMD to prevent cardiovascular disease.

Aging drives chronic disease

Sebastian Brandhorst, PhD pointed out that if we stay active and eat healthy, we will age well. The US is the only country on earth where the life expectancy goes down after there was an initial health gain in the past.

Yeast, worms, flies and mammals follow a nutrient-sensing pathway. That means when food is not around, starvation increases resistance to a variety of toxins. One important aspect of the FMD is the observation that it protects the body against the toxic effects from chemotherapy. FMD and chemotherapy combined almost completely blocked progression of breast cancer in mice. Further studies showed that cytotoxic T cells were responsible for stopping cancer growth. When antibodies against T cells were administered, the beneficial cytotoxic T cell effects against cancer were wiped out. In humans the same protective effect of the FMD was observed. The FMD combined with chemotherapy gave the best survival data in cancer patients.

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Fasting Mimicking Diet Is Very Relevant For Health And Longevity

Conclusion

The fasting mimicking diet (FMD) was ranking very prominently among last year’s anti-aging conference in Las Vegas. Several speakers of this year’s anti-aging conference pointed to the health supporting effect of the FMD. It is now evident that the previous findings in animal research are also true in humans. Missing at this time are prolonged clinical trials that analyze the mechanisms of why the FMD works so well. In the meantime everybody can safely use FMD 5 days out of every month, which will rejuvenate your system by gradually prolonging pluripotent stem cell activation and telomere lengthening. It is just a matter of time when the missing links will be filled in.

More info: intermittent fasting may benefit health.

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Sep
29
2018

No Amount Of Alcohol Is Good

New research, more extensive than previous research has shown that no amount of alcohol is good.

This is completely against the widespread belief that moderate consumption of alcohol would prevent heart disease.

Specifically, previous research had shown the following: one glass of alcohol per day for women and 2 glasses of alcohol for men was reportedly make us live longer.

New research with larger population numbers

But a new study involving much larger population groups, all ages, and drinkers versus non-drinkers came to a different conclusion. It concluded that the previous recommendation was based on only heart attack rates, but excluded other causes of sudden death like heart failure, a rupture of the aorta (aneurysm), high blood pressure that kills (fatal hypertensive disease) and strokes. With the compilation of all these cardiovascular diseases, the statistics suddenly started to look different. Now even small amounts of alcohol killed. What is worse, there was clear evidence that binge drinkers have much worse survival statistics than moderate drinkers. When you drink according to the American Heart Association’s recommendation, you drink smaller amounts of alcohol daily.

Binge drinking

But many of us like to live it up on weekends or whenever there are friends over who also like a few drinks. This binge drinking habit lowers the life expectancy by an average of 10 years. It does so because the list of complications I mentioned above. In addition there are alcoholic liver cirrhosis, pancreatitis and various cancers that shorten your life.

Global health study

The funders of this global health study was the Bill and Melinda Gates Foundation, and it looked at the burden that alcohol puts on 195 countries. The original study appeared in the Lancet. The combined study population was 28 million individuals. There were 649,000 cases of various deaths due to alcohol. Here is a summary of the abbreviated outcome of the global health study. As you can see from this, there is no safe level of alcohol consumption as even small amounts of alcohol over a long period of time lead to significant damage in the body. You can prevent heart attacks to a certain extent. But instead people die from a ruptured aorta, from strokes or from heart failure. The leading cause of death for men and women age 15 to 49 worldwide was alcohol. It accounted for almost 1 in 10 deaths.

Some alcohol-related statistics

The following were the observaions in the study.

  • Over 300 disabilities and diseases were directly related to alcohol consumption. The findings were collected in 195 countries, classified by age and sex. The data was gathered between 1990 and 2016.
  • Globally, 2.4 billion people drink alcohol. 25% are women who consume 0.73 drinks on average each day, 39% are men drinking 1.7 drinks a day.
  • Denmark, Norway and Germany drank the most alcohol globally.
  • For ages 50 and up the leading causes of death were: road injuries, suicides and tuberculosis.

More statistics

  • Most deaths caused by alcohol came from cardiovascular disease and cancer for all countries.
  • When you look only at drinkers, the standard recommendation of the American Heart Association regarding low alcohol consumption seems true. But the new study compared non-drinkers with drinkers. From this it is clear that even one drink a day has a risk of premature death.
  • At the age of 40 cutting down long-term alcohol use will add 1 to 2 years of life expectancy.
  • For all ages 2.8 million people die globally every year from alcohol related diseases.
  • Half of the world does not drink at all. This means that the ones, who drink, consume double as much as the statistics show.
  • Americans prefer beer. They drink about 27 gallons of beer, 2.6 gallons of wine and 2.2 gallons of spirits per adult/year.

Common clinical conditions from alcohol consumption

Binge drinking is the consumption of 5 drinks or more in an evening for men or 4 drinks for women. The CDC is concerned about binge drinking, because of its association with significant organ damages. There are 4 major concerns regarding these effects. Heart disease and cancer; diabetes; memory loss and appearance. In the following I will zero in on these alcohol-related conditions. 

Heart disease

As this article pointed out above, there is a very limited protective effect, but mostly in above 55-year-old women who drink in moderation (1 glass of alcohol; per day). They have some protection from developing heart attacks, because their LDL cholesterol gets lowered and their clotting system is influenced in positive ways. But 6% of breast cancer in women is due to the effect of alcohol consumption, which is a downfall. For both men and women binge drinking is what kills. Binge drinkers who drink more than 100 grams of alcohol per week (more than 7 drinks in the US) experience increased deaths. The causes are heart failure, strokes, fatal hypertensive disease and fatal aortic aneurysm, where the main artery bursts. Apart from that alcohol-related pancreatitis and liver cirrhosis can kill as well.

Cancer

A relatively new finding is that alcohol has a close relationship to causing various cancers. Alcohol weakens the immune system. Also, alcohol has a negative influence on the bacterial composition, the microbiome in our digestive tract, is. This can be a cause for colon cancer. Liver cancer, mouth cancer and breast cancer also has a direct relationship to increased alcohol consumption. Esophageal cancer and laryngeal cancer are also related to alcohol consumption.

Diabetes

Alcohol can stimulate the pancreas to release insulin, which may give you hypoglycemic attacks. As alcohol contains empty calories, over the course of several years alcohol consumption can add to your weight, causing obesity and type 2 diabetes. As diabetes has detrimental effects on the heart and blood vessels, this mixed with alcohol consumption, can worsen cardiovascular disease thus increasing the risk for heart attacks and strokes.

Memory loss

In the beginning of chronic alcohol consumption you may enjoy the relaxing effect of alcohol. This is merely the toxic effect of alcohol on brain cells. Alcohol has the effect of inhibiting brain cells, which makes you feel relaxed, super-sociable and even silly. In reality you are starting to loose control. After several years of this effect you are left with feelings of anxiety, depression and anger. This is when trouble starts to occur. People out of control are more likely to get into fights and get injured or killed. People can develop blackouts where they do not remember parts of the evening or an entire event. Memory loss is starting. The hippocampus is an important part of the brain that is involved in processing short- term memory into long-term memory. A form of dementia can occur that was brought on by chronic alcohol overconsumption.

Appearance

Alcohol dries out the skin cells and body cells. The face gets wrinkles. Your skin looks parched and gives you the appearance of a prematurely aged person. Alcohol can interfere with your sleep and when you have a lack of it you end up with dark circles around your eyes as well as puffy eyes. It does not make for a good picture, whether it happens inside the body or on your skin!

No Amount Of Alcohol Is Good

No Amount Of Alcohol Is Good

Conclusion

A new study that was larger and more comprehensive than any previous study has exposed the myth that one drink for women and two drinks for men would protect you from heart disease. It may protect you from heart attacks, but it definitely does nothing to protect you from other heart conditions. There is also sudden death from heart failure, a rupture of the aorta (aneurysm), high blood pressure that kills (fatal hypertensive disease) and stroke. When you factor all that in as well, even your low, moderate alcohol consumption has health risks. The global health study, funded by the Bill and Melinda Gates Foundation looked at the burden that alcohol puts on 195 countries. The combined study population was 28 million individuals.

Alcohol related deaths and diseases

649, 000 registered cases of various deaths occurred due to alcohol. This included deaths from traffic accidents, injuries, cancer, heart disease and suicide. This global study compared the life expectancy and disease frequencies of alcohol-consuming people with non-alcohol consuming people. It concluded that non-alcohol consuming people live on an average up to 10 years longer than their alcohol-consuming counterparts. No studies up to now have been that comprehensive. The results from twenty-eight million people speak for themselves, and the death statistics are clear. It is worthwhile to look at the details and draw your own conclusion.

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May
05
2018

The Benefits Of Drinking Green Tea

Chances are you heard about the benefits of drinking green tea to reduce heart disease. But the polyphenols of green tea also prevent cancer, depression and cognitive decline.

Green tea lowers cardiovascular mortality

A study in the Chianti region of Tuscany, Italy consisted of 807 men and women aged 65 years and older. They had urine tests for metabolites of green tea in the beginning of the study. The study went on for 12 years. 274 participants died, which was 34% of the total study group. Tests measured the total urinary polyphenol (TUP) concentration in both groups, the survivors and the participants who died. Those participants whose TUP was in the highest tertile of the TUP values had the lowest all-cause mortality. And those participants whose TUP was in the lowest tertile had the highest all-cause mortality. 

High blood pressure and stroke

A Taiwanese study from 2004 examined the blood pressure of 1507 subjects. There were 711 men and 796 women with a recent diagnosis of  high blood pressure. The investigators looked at tea consumption (green tea and oolong tea) and blood pressure reduction. They found that those who drank 120 to 599 mL/day of green tea or oolong tea decreased their blood pressure by 46%. Those who drank more than 600 mL/day of green tea or oolong tea lowered their blood pressure by 65%.

Another meta-study involving 194,965 people and 4378 strokes found that there was a reduction of strokes with increasing tea consumption. Those who drank 3 or 4 cups of green tea or black tea per day were the experimental group. Researchers compared them  to the control group that drank less than one cup of tea per day. The experimental group had a 21% lower risk of getting a stroke than the control group.

Cancer prevention more with black tea than with green tea

A meta-analysis of 18 studies from China showed that green tea and black tea consumption was beneficial for prevention of cardiovascular disease and for cancer prevention. The highest consumption of green tea reduced cardiovascular mortality by 33%. The highest black tea consumption lowered mortality by 12%. Cancer mortality turned out to be different. Green tea did not produce a reduction in mortality, but black tea lowered it by 21%.

Another study, this one from Shanghai, China, points out that there are 15 polyphenols in green tea that likely work on different target areas of the body. They target 200 different genes in humans affecting diabetes, cancer, cardiovascular disease, neurodegenerative disease, muscular disease and inflammation.

Other cancers like prostate and breast cancer benefit from green tea

This study shows evidence that habitual green tea drinkers do prevent prostate cancer and breast cancer to a certain extent.

Another study investigates the effect of tea on health. One of the studies from the same authors have shown that the oxidative damage to cells from cigarette smoking can come out in a urine test. Those smokers who drank 4 cups of tea per day had a 31% decrease in their urinary biomarkers to indicate DNA damage. As DNA damage is often the first step in cancer development, these findings are important to note.

Cognitive effects of green tea consumption in dementia patients

A 2017 review of dietary supplements to improve cognitive impairment pointed out several supplements that will improve cognition. Green tea is one of them, but omega-3 fatty acids (EPA), and docosahexaenoic acid (DHA) are also useful supplements to restore neuronal functioning.

A 2017 study from Basel, Switzerland found that green tea improved memory, reduced anxiety and activated the working memory, which could be made visible on functional MRI scans. These researchers also pointed out that green tea has this effect as a whole, you cannot attribute it to a single constituent. Separate tests of  caffeine or L-Theanine  showed that the beneficial effect was smaller than when green tea as a whole was tested.

2016 study on severe Alzheimer’s patients

This 2016 Iranian study looked at 30 patients with severe Alzheimer’s disease. A baseline assessment was first, and 2 months after taking 4 green tea pills daily another assessment followed. A blood test measured the oxidative stress before and after, so was the antioxidant level from the green tea. The oxidative stress test showed an improvement during the study. The antioxidant level in the blood was higher than before the start of the study. The cognitive function test improved only slightly.

A 2018 study from Singapore looked at the effect of drinking tea (black tea or green tea) regarding symptoms of anxiety or depression. In a group of 614 subjects who were elderly individuals, aged 60 years and above; 59% consumed tea for longer than 15 years. These tea-drinking people were significantly less depressed and significantly less anxious when they underwent psychological tests, compared to non-tea drinkers.

Depression and green tea consumption

There is a 2018 study from South Korea that looked at the link of beverages from 15 studies with depression. 347,691 participants were part  of  these 15 studies, and 20,572 cases of depression developed. Comparing a high consumption of tea or coffee to low consumption, the following statistics were the result: coffee consumption reduced depression by 27%, green tea consumption by 29%.

The Benefits Of Drinking Green Tea

The Benefits Of Drinking Green Tea

Conclusion

Bioflavonoids are powerful antioxidants. But there are many more substances in green tea and coffee that are all beneficial for our health. One of the studies mentioned identified 15 polyphenols in green tea. But another study said that trying to identify one of the components as more active than the others would be a waste of time. They measured some of the factors by themselves and found that the overall effect was much smaller than green tea as a whole.

Other research has shown that the components of green tea activate several genes. This includes anti-inflammatory effects, prevention of heart attacks and strokes, lowering of blood pressure, anti-cancer effects, improvements of cognitive function, as well as improvement of depression and anxiety. As you can see the effect of green tea is diversified. Don’t hesitate to consume another cup of tea!

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Apr
28
2018

Animal Protein Is Bad And Nut Protein Good For You

Recently a study from California and France showed that animal protein is bad and nut protein good for you. This review goes back to  this original study from April 2, 2018.  Other studies have shown that there is a higher mortality with a meat-based diet.

How the study was done

Researchers followed 81,337 men and women from the Adventist Health Study-2 for a time of over 9.4 years. Between 2002 and 2007 they also researched the diet of the study participants. They used food frequency questionnaires. 2276 cardiovascular deaths occurred during the observation period. The risk for cardiovascular mortality regarding meat protein consumption was 1.61-fold. The cardiovascular risk for the nuts and seeds protein consumption group was 0.60. This means that the meat-consumers had a 61% higher heart attack and stroke rate. In comparison, the group that consumed nuts and seeds had 40% less heart attacks and strokes than people on a regular diet.

Discussion of the study

This study is rather large and went on for a long time (9.4 years). This gives the study great statistical power. The message from the study is quite clear. The more animal protein you eat, the higher your risk will be to succumb to cardiovascular disease. Having a heart attack or stroke prematurely will shorten your lifespan. In contrast, those whose protein source comes mainly from nuts and seeds are better off. They have a 40% lower probability to die from heart attacks or strokes.

Other studies regarding “animal protein is bad and nut protein good for you”

 .

Diabetes caused by red meats, processed meats, whole grains and sugar-sweetened beverages

A European study was analyzing risk foods that can lead to diabetes. https://www.ncbi.nlm.nih.gov/pubmed/28397016 The publication of the study was  in May 2017. Red meats, processed meats, whole grains and sugar-sweetened beverages caused a 3-fold higher risk to develop type 2 diabetes. This was compared to people avoiding those foods. Study participants consuming legumes and nuts had a low risk of developing diabetes. In between was a moderate risk group who ate refined grains, eggs, fruit, vegetables, dairy and fish. Consumption of risk-decreasing foods resulted in a 42% reduction of diabetes.

Foods that caused heart attacks and strokes

A March 7, 2017 study from Boston analyzed the key foods that cause increased mortality.  Intake of high sodium, highly processed meats, sugar-sweetened beverages and also unprocessed meats caused heart attacks and strokes. In addition, a lack of nuts/seeds, low consumption of seafood omega-3 fats, low vegetable and low fruit consumption also caused mortality from heart attacks and strokes.

Nuts reducing inflammatory biomarkers

A September 2016 study from Brigham and Women’s Hospital, Boston, MA looked at the correlation of nut consumption and an anti-inflammatory response. 5013 patients from the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study received food consumption questionnaires.

Research used two parameters for measuring inflammatory biomarkers: on the one hand blood tests checked the C-reactive protein (CRP), on the other hand they observed interleukin 6. Interestingly there was a correlation between nut consumption and decrease of inflammatory markers. When 5 or more helpings of nuts per week were part of the dietary habits, there was a 20% reduction in the CRP value and a 14% reduction of interleukin 6 , which was a difference to those persons who never consumed nuts. This is significant, because we know that inflammation of the lining of the arteries is a cause for high blood pressure, heart attacks and strokes. Inflammation of the arteries can also cause type 2 diabetes.

Dietary intake among US adults, 1999-2012

This June 2016 study has the title ”Dietary Intake Among US Adults, 1999-2012”. Comparisons were made between a previous dietary study of 1999-2000 and now. The investigators noted some improvements in dietary habits. The persons consumed more whole grains and nuts or seeds. They also had slightly increased fish and shellfish intake. On the other hand, consumption of sugar-sweetened beverages had decreased. But other food components like salt intake, total fruits and vegetables, processed meats and saturated fat had not changed. There was an increased consumption of whole fruit and a decrease of 100% fruit juice (which is sugar laden). Unfortunately there was also some bad news: low-income Americans still have poor food intake, so do non-Hispanic blacks or Mexican American adults.

Mediterranean diet can prevent cognitive decline

A July 2016 review shows that a Mediterranean diet can prevent cognitive decline like dementia and Alzheimer’s disease. In this overview the authors have collected evidence showing that adherence to a Mediterranean diet does indeed prevent cognitive decline. The Mediterranean diet consisted of intake of fruit, fish, vegetables and less consumption of sugar, red meat and dairy. The researchers found that the incidence of cancer, strokes, heart attacks and diabetes were all lower, as was dementia. They pointed out that MRI studies have revealed that the brain volume showed a reduction by 5% per decade after the age of 40. From the third to the 8th decade of our lives the short-term memory can show a reduction of about 50%.

Deterioration of general health related to cognitive decline

The authors point out that the combination of heart disease, stroke and diabetes are often an indication that the person’s overall health is declining. Cognitive decline will soon follow, when physical decline is evident. What people often do not realize is that all of these conditions are related to decades of poor diets. Change the diet to a Mediterranean diet, and your heart health will improve; also a stroke and diabetes may be prevented. The interesting observation is that often cognitive functioning also improves. This makes sense: if the brain circulation improves, oxygen and nutrients can reach the brain cells again and brain function can now improve.

Animal Protein Is Bad And Nut Protein Good For You

Animal Protein Is Bad And Nut Protein Good For You

Conclusion

I mentioned a recent publication, which stated that animal protein is bad and nut protein good for you. When I looked at other publications I found this confirmed. Finally I reviewed a study that investigated the use of the Mediterranean diet to improve cognitive function. It became apparent that physical illnesses, like heart attacks, strokes and diabetes, have also a connection to a loss of cognitive function in older age. It may point to a general aging of the lining of the arteries. An anti-inflammatory diet, like the Mediterranean diet, has the potential to improve the lining of the arteries. This leads to a reduction of medical problems like heart disease and diabetes. In addition it can also reverse cognitive decline. The switch to a Mediterranean diet is not dramatic! It can, however, dramatically improve your overall health and wellbeing as you age.

More info: https://www.askdrray.com/healthy-olive-oil/

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Mar
24
2018

Prevent Plugged Arteries

There are several ways to prevent plugged arteries, which will translate into less heart attacks and strokes. The message is simple: if you get less heart attacks and strokes, you will live longer. Below I am examining ways to prolong life by various ways to prevent plugged arteries.

You probably heard of plaque formation in the arteries. This is the process where a combination of fat, calcium, cholesterol and cell waste forms a deposit (plaque) under the lining of the arteries.

The end result is that the blood won’t be flowing freely through the affected arteries. This can cause a heart attack or a stroke. Essentially, this is the point where a clot forms in the narrowed passage of the artery. It is also the point, when the clinicians make a diagnosis of a heart attack or a stroke.

Let’s examine what leads to plaque formation in the arteries.

Trans fats

Trans fats are contained in fried foods like French fries, in margarines and other butter substitutes. As margarine is a common ingredient of cakes, cookies, pastries and pies, these are all bad news for our heart health. I consider them off limits. If you eat those foods, you build up plaque in your arteries, which leads to premature heart attacks and strokes.

Lack of exercise

It has been common knowledge for a long time that being sessile leads to premature hardening of the arteries. In the late 1800s to the early 1900s physical exercise was promoted in various countries around the world.

The latter part of the 20th century saw a renaissance of the fitness movement. It was trendy to go running, cycling, and swimming or working out at a gym. It is not only trendy but healthy: cardiologists support all of these sports to help people stay healthy and keep the arteries free from plaque formation.

Too many refined carbs

Sugar and processed foods, especially those with added sugar to improve flavor, have a direct relationship to heart attacks and strokes. It is known that sugar causes high LDL cholesterol and high triglycerides. In addition sugar also causes inflammation of the arterial walls, which causes plugged arteries. However, sugar is only part of the problem. Starchy foods like rice, noodles, cakes, cookies and other foods made with flour get broken down into sugar. Both lead to insulin production. And both lead to changes of the lining of the arterial walls.

In the 1980s and 1990s there was a school of thought that a low fat diet would be healthy in terms of heart attack and stroke prevention (the low fat/high carb diet). This turned out to be a nutritional disaster: the high carb content of such a diet was the problem. It led to weight gain, obesity and death.

Red meat is a problem

Several studies have documented that saturated fat from red meat is only part of the problem. The other part is carnitine, which is abundantly present in beef, pork, lamb and venison. But mortality of people eating unprocessed red meat is only marginally elevated. It is when people eat processed red meat that there is a significant rise in mortality from heart attacks and strokes. This study examined this. They found that gut bacteria were stimulated by red meat to produce substances that stimulate bacteria in your gut to secrete TMA and TMAO, which makes your platelets more sticky and contributes to plugging your arteries. This research paper from the Cleveland Clinic explains it in more detail.

What must I do to prevent plugged arteries?

Eat the right food

A Mediterranean diet is anti-inflammatory. It contains lots of vegetables, but little red meat. Fish and chicken that contain much less L-carnitine are more dominant in Mediterranean food. As mentioned above, you want to avoid trans fats. And you also want to avoid sugar and too many starchy foods. This includes sugar-sweetened beverages. Making these changes will keep your insulin levels in the normal range eliminating inflammation in your arteries. Avoid eating processed foods, because they contain food preservatives and lots of sugar that we want to avoid. Eat more unsaturated fats like avocados, walnuts, olives, trout, herring, and salmon. The last three contain marine-derived omega-3 fatty acids that are particularly helpful in preventing heart attacks and strokes by being anti-inflammatory and by elevating the protective HDL cholesterol. Drink lots of green or black tea, rooibos tea, or ginger tea. They contain antioxidants and bioflavonoids that prevent plugged arteries.

Regular exercise

Many publications have shown that regular physical exercise will lower blood pressure, condition your muscles including your heart and lower mortality.

Only 10 minutes of brisk walking every day reduced the death rate by 33% compared to those who did not exercise at all.

Regular physical exercise does not only prevent heart attacks and strokes, it also reduces the risk of getting another 35 chronic diseases, as the link shows.

Here are some common exercises: jogging, cycling, running, brisk walking, swimming, playing tennis and doing aerobics. All of them will strengthen your muscles and condition your heart and lungs.

Other ways to prevent plugged arteries

Smokers must quit smoking, as smoking has been identified as a major risk factor for heart attacks and strokes.

Exposure to prolonged stress is a factor that leads to hardening of arteries. Stress management is possible by counseling, by self-hypnosis, yoga, tai chi and other relaxation methods.

Risk factors associated with plugged arteries

We already have mentioned the risk factors that are associated with clogged arteries. But for clarity I would like to repeat the major risk factors here.

  • Smoking
  • High blood pressure
  • Elevated LDL cholesterol (the bad cholesterol)
  • Reduced HDL cholesterol (HDL is increasing with exercise)
  • Obesity (often associated by ingestion of too many carbs)
  • Insulin resistance and diabetes
  • Lack of exercise (too much sitting in front of the TV or doing computer work)
  • Unhealthy diet (Standard American diet instead of Mediterranean diet)
Prevent Plugged Arteries

Prevent Plugged Arteries

Conclusion

We often think that we have no input whether or not we get a heart attack or a stroke. This is completely wrong. If you adopt the solutions I have listed here, you can change things for the better. You will reduce your risk to get a heart attack or a stroke. Treat high blood pressure. Stop smoking. Cut out sugar and starchy foods to reduce triglycerides and LDL cholesterol. Exercise regularly and your HDL will protect you from heart attacks and strokes. Shed pounds, if you are obese by starting a Mediterranean diet and cutting out sugar. This will also improve your insulin resistance or diabetes. Start daily exercise as this reduces your risk of a heart attack or a stroke. In addition exercise reduces the risk of 35 chronic diseases that have also been mentioned in one of the links.