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LMU 313 – Astragalus Supplementation Boosts Immunity in Elite Athletes

LMU-313

Astragalus Supplementation Boosts Immunity in Elite Athletes

Source: J Int Soc Sports Nutr (2021)

Lifestyle Medicine Update (March 13, 2024)

Studies have shown that the herb Astragalus helps the body adapt to stress and helps to strengthen and regulate our immune system. A very impressive study in this regard was published in the Journal of the International Society of Sports Nutrition in July of 2021. In this study researchers assessed the immune function of elite rowing athletes, who were members of the Polish Rowing Team. These individuals were undergoing a 6- week program of exhaustive training, as they prepared for a major competition. Ten of the team members were instructed to supplement their program with an Astragalus supplement each day (500 mg), while eight of their teammates ingested a placebo pill, in this double-blind, placebo-controlled, six-week study. It is well documented that maximum exertion training weakens the immune system, leaving athletes more prone more frequent upper respiratory tract infections and other problems. This is because high levels of exertion produce a shift in the immune system that encourages the T-helper lymphocyte cells to morph into the Th-2 version rather than the Th-1 version. As such, there is a lower number of Th-1 T helper cells and too many Th-2 T-helper cells. This is problematic because Th-1 T helper cells secrete chemicals (cytokines) that prompt other immune cells to kill any disease-causing viruses, bacteria or other pathogens that may enter the body, and they help to muster an attack against any emerging cancer cells.

In short, Th-1 T helper cells are critical to preventing infections and cancer. On the other hand, Th-2 T lymphocytes have the opposite effect. In fact, another 2021 study in the journal Frontiers of Immunology (Dec 2021) showed the individuals who were most prone to COVID-19 infection, and who suffered more complications and were at higher risk of death, were individuals who showed lower Th-1 levels and higher Th-2 levels. They go on to discuss the fact that light to moderate exercise can increase Th-1 levels and help to strengthen the immune system, which they recommend to immune compromised individuals, such as diabetics, people who are overweight as well as older individuals. Light to moderate regular exercise is known to raise Th-1 levels – helping to prevent COVID-19 infection, complications, and mortality in these at-risk populations. However, over training or high-level exertion training has the opposite effect it. It suppresses Th-1 levels. So, in the study with the Polish Rowing Team the teammates who took the Astragalus supplement each day saw a rise or preservation of their Th-1 T helper lymphocyte levels, while the teammates taking the placebo pill saw a significant decline in their Th-1 levels (and a rise in the Th-2 levels).  A decline in Th-1 levels increases the risk of infection and other problems and is a very undesirable outcome.

The researchers conclude by suggesting that elite athletes or any individual who trains hard (to near maximum exertion) on a regular basis may want to consider taking an Astragalus supplement to help mitigate the decline in Th-1 levels and immune function that are known to result from this type of training.  I personally agree with this. If you participate in heavy exertional sports or training of any kind, then you are leaving yourself open to a decline in Th-1 T helper lymphocytes, which are the quarterback of your entire immune system. When these levels decline you become more prone to virulent infections and cancer. It’s a simple fact. So, individuals involved in heavy training should consider taking Astragalus in my view to helps support their Th-1 levels. But there is more to the story. Simply being over the age of 45 or 50 results in weakened immunity for various reasons. My feeling is that all individuals in this age bracket should support their immune and detoxification systems, as I do, by taking a combination supplement that includes:

  • Astragalus
  • Reishi mushroom extract
  • Milk Thistle
  • Indole-3 Carbinol

Together, these four natural agents help to keep your immune system strong and balanced, help the body rid itself of dangerous compounds and they help to eliminate emerging cancer cells in many body tissues.  Keeping your immune system strong and balanced is a key factor in achieving healthy life expectancy, longevity, and a disease-free existence. I have included the two key references for Astragalus cited here in the text below.

References:

Latour E et al. Standardized astragalus extract for attenuation of the immunosuppression induced by strenuous physical exercise: A randomized controlled study. J Int Soc Sports Nutr. July 16, 2021 https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00425-5

Supriya R et al. Role of exercise intensity on the Th-1/Th-2 immune modulations during the COVID-19 Pandemic. Front Immunol. 2021, 12:761382. https://pubmed.ncbi.nlm.nih.gov/35003073/

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 312 – Astragalus Herb Shown to Have Impressive Anti-Aging and Disease Prevention Properties

LMU-312

Astragalus Herb Shown to Have Impressive Anti-Aging and Disease Prevention Properties

Source: Aging and Disease Journal (2017)

Lifestyle Medicine Update (March 6, 2022)

An important review paper highlighting the anti-aging, disease prevention and therapeutic properties of the herb Astragalus was published in the journal Aging and Disease in 2017.Experimental and animal studies have consistently shown that astragalus membranaceus, a well-known Chinese tonic, increases the body’s synthesis of key antioxidants, such as superoxide dismutase, glutathione peroxidase and catalase by acting as an epigenetic switch on the Nrf-2 transcription factor. This is very important because as we age our body tends to decrease synthesis of these key antioxidants, leaving us more prone to genetic and other types of damage caused by free radicals. In fact, studies show that Astragalus administration reduces free radical levels (measured by malondialdehyde). This combination of increasing antioxidant protection and reducing free radical levels is a significant factor in slowing aging and preventing many types of age-related health conditions. In fact, research suggests that Astragalus is especially protective against heart, brain, kidney, intestine, liver, and lung injury in various models of free radical (oxidative stress) – related disease.

Astragalus is also shown to support and enhance immune function in many ways, supporting function on many different types of immune cells, including macrophages, monocytes, and lymphocytes – all of which help to prevent virulent infections and cancer. Moreover, Astragalus is shown to have some direct anti-cancer properties and has been used by cancer patients to quickly re-constitute their immune system and blood cell counts after chemotherapy and radiation treatment. Astragalus has also been shown to enhance the cancer killing properties of certain chemotherapy drugs, when used as an adjunctive treatment. A key anti-aging feature of Astragalus is that it re-lengthens telomeres in our immune cells, which makes them more youthful and better able to kill viruses, bacteria, and emerging cancer cells. Astragalus also crosses the blood-brain-barrier and shows impressive properties linked to the prevention of Alzheimer’s disease and has restored memory in animal studies where dementia had already been induced. It’s not just a matter of animal studies. A large human study involving 7000 person-years in over a 5-year period, found that an Astragalus supplement improved markers of metabolic, bone, and cardiovascular health, with no adverse events, which suggests that it improves a person’s overall health status and may reduce risk of morbidity and mortality. Another study was undertaken involving patients infected with the cytomegalovirus, which is related to the viruses that cause chickenpox, herpes simplex and mononucleosis. This virus stays in your system life-long once you contract it, and when your immune system is weakened, the virus is easily activated causing a host of symptoms, some of which can be severe and life-threatening. In this study of 117 healthy patients who were cytomegalovirus-positive, the administration of Astragalus supplementation re-lengthened the telomeres of their immune cells, improving their overall immune defence. Astragalus supplementation has also been shown to enhance the efficacy of certain vaccines. In addition, Astragalus shows promise as a supplement that may also help to lower cholesterol, triglyceride, and blood sugar (glucose) levels, reduce inflammation, and lower blood pressure (via it diuretic effects).

Certain people should avoid taking Astragalus, including individuals with autoimmune disease and/or those taking immune suppressant drugs (such as organ transplant patients).But for most of us Astragalus supplementation, in my view, represents a very important anti-aging/disease preventing supplement to consider once you are over the age of 40-45, when your immune system becomes weak and your antioxidant status is known to become compromised.

I personal take Astragalus in a combination supplement that also includes:

Reishi mushroom extract

Milk thistle (standardized to 90% silymarin content)

Indole-3-carbinol

Together, these four natural agents help to keep your immune system and antioxidant defences strong, and they support the body’s ability to detoxify harmful substances that can cause genetic and other damage associated with various degenerative diseases and advanced aging. I think Astragalus is a key anti-aging/ disease prevention natural agent, and it can also be used therapeutically to help strengthen the immune system, as shown in patients who have undergone chemotherapy and radiation treatment.

 I have included the reference for this information in the text below.

Reference:

Liu P et al. Anti-aging implications of Astragalus Membranaceus: A well-known Chinese Tonic. Aging and Disease. 2017;8(6): 868-886.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758356/

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 311 – Selenium Supplementation Improves Hashimoto’s thyroiditis, Immune and Heart Function

LMU-311

Selenium Supplementation Improves Hashimoto’s thyroiditis, Immune and Heart Function

Source: Main Reference: journal Thyroid (Feb 16, 2024)

Lifestyle Medicine Update (February 27, 2024)

Hashimoto’s thyroiditis is the most common cause of an underactive thyroid problem in developed countries, affecting about 1 in 1,000 men and 4 in 1,000 women in their lifetime. Hashimoto’s thyroiditis is an autoimmune disease whereby the body makes antibodies that attack the thyroid cells (destroying them), which impairs their ability to synthesize and secrete thyroid hormone.The ensuing deficiency in thyroid hormone results in a slower metabolism, with weight gain, decreased energy, dry skin, brittle hair and a host of other unpleasant signs and symptoms. (1)  It also increases risk of heart attack if left untreated. (2)

Over the years studies have suggested that selenium supplementation may be helpful in managing Hashimoto’s Thyroiditis. This culminated into a systematic review on this subject that was published in journal “Thyroid”, in February 2024.  In their review of 35 studies involving patients with Hashimoto’s thyroiditis the researchers reported that selenium supplementation was significantly associated with decreased blood levels of TSH in patients not taking thyroid hormone medication. Lower levels of TSH mean that the thyroid gland is working better and thus requires less THS stimulation to synthesize and secrete thyroid hormone. So, in hypothyroidism (underactive thyroid), the lower the TSH level the better. Patients using selenium supplements showed this important outcome – a lower TSH level – meaning better thyroid gland function was occurring. In many of the studies selenium supplementation also helped to lower the level of the antibodies that attack the thyroid gland (thyroid peroxidase antibodies – TPOAb). This is another important outcome – lower auto-antibody levels. And selenium supplementation also lowered blood levels of a key free radical marker (malondialdehyde). This is important because free radicals can also damage the thyroid gland, making this condition worse.

 Importantly, no adverse effects were noted among the patients taking selenium supplements to help manage their thyroid condition. The typical doses were from 80 to 400 mcg per day of selenium supplementation. These authors stated, “Our study suggests that selenium supplementation is safe and holds potential as a disease-modifying factor for Hashimoto thyroiditis–associated hypothyroidism.” (3, 4) In addition to supporting thyroid function, a brilliant review paper on selenium in inflammation and immunity was published in 2012 in the journal Antioxidant Redox Signalling. In short, these researchers provide detailed evidence, from experimental and human clinical studies, of the importance the of selenium supplementation in preserving more optimal immune function, especially as we age. (5) Better immune function translates into a lower risk of life-threatening infections (like pneumonia) as well as cancer. Other studies have shown that selenium supplementation can also help to prevent congestive heart failure, as we saw in a large recent Swedish study, which combined selenium supplementation with CoQ10. (6)

Finally, an extensive review of the anti-cancer effects of selenium was published in 2020 in the journal Antioxidants (Basel), which highlighted the multi-faceted ways in which selenium supplementation has been shown to block cancer development and progression in experimental studies. (7) Taken together, my feeling is that most adults would benefit from getting 200 mcg per day of selenium from a high potency multiple vitamin and mineral. It’s one more step you can take to support your immune system, your antioxidant defences against free radicals, as well as supporting your heart and thyroid function and much more.

I have provided links to the research papers cited in this update, in the text below.

 References

  1. https://www.ncbi.nlm.nih.gov/books/NBK459262/#:~:text=The%20incidence%20is%20estimated%20to,as%20compared%20with%20dizygotic%20twins
  2. https://www.mayoclinic.org/diseases-conditions/hashimotos-disease/symptoms-causes/syc-20351855
  3. https://www.mdedge.com/endocrinology/article/267897/pituitary-thyroid-adrenal-disorders/selenium-supplementation-shows?ecd=WNL_EVE_240221_mdedge
  4. https://pubmed.ncbi.nlm.nih.gov/38243784/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277928/#:~:text=Dietary%20selenium%20(%5DSe)%2C%20mainly,immune%20responses%20and%20chronic%20inflammation.
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363287/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023255/#:~:text=Moreover%2C%20studies%20in%20vitro%20and,cell%20migration%2C%20invasion%20and%20angiogenesis.&text=Anticancer%20effect%20of%20selenium%20may,and%20pathways%20in%20the%20cell.

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 310 – Ground Flaxseed Shown to Reduce Breast Cancer Risk and Related Biomarkers

LMU-310

Ground Flaxseed Shown to Reduce Breast Cancer Risk and Related Biomarkers

Source: Journal Microbiology Spectrum (December 7, 2023)

Lifestyle Medicine Update (December 14, 2023)

As reviewed in the journal Microbiology Spectrum on December 7, 2023, researchers reminded us of previous studies showing that postmenopausal women with high blood levels of lignans have reduced risk of breast cancer mortality. Women with the highest blood and urinary levels of lignans are generally women who regularly consume ground flaxseed, as flaxseeds are the richest source of these important protective phytonutrients.  More accurately,  flaxseed contains the precursor to these phytonutrients, known as enterolactone and enterodiol. When ground flaxseed enters the large intestine our gut bacteria metabolize these precursor (known as SDG – secoisolariciresinol diglucoside) into enterolactone and enterodiol, which are then absorbed into the bloodstream. After circulating to breast cells, enterolactone and enterodiol have been shown to exert anti-cancer effects, such as slowing down the rate of cell division and prompting cell death of emerging breast cancer cells (apoptosis).

In the December 7, 2023. issue of the Microbiology Spectrum journal researchers published data to show new mechanisms by which ground flaxseeds may help to reduce risk of breast cancer in women. In recent years researchers have discovered that microRNA (mi RNA) within our cells act as epigenetic switches that “turn on and off “certain genes. The “switching off” of certain genes in breast cells is emerging as a critical way to help reduce breast cancer and researchers have identified the mi RNA types that are now well established as biomarkers for increased risk of breast cancer and which mi RNA types are associated with decreased risk of breast cancer.

With this understanding these researchers used a murine model (mouse model) to show that feeding female mice ground flaxseed reduced the mi RNA forms that are linked to increased breast cancer, and it increased the mi RNA forms that are linked to decreased breast cancer. Mice fed the basal diet without ground flaxseed did not show this protective effect. More specifically, in the mice provided with ground flaxseed, they showed higher ground flaxseed metabolites in the blood and higher amounts of mi RNA that help protect against breast cancer, which are mi RNA-137 and mi RNA-340-5p.  These two micro-RNA’s “switch off” two important genes (Runx2 and Skp2) that in turn reduce the activity of key signalling pathways in breast cancer development and progression (PI3K-Akt-mTOR pathway).  Switching off the Runs2 gene also reduces the ability of breast cancer stem cells to regenerate. Evidence suggests that many cancers, including breast cancers, arise from breast stem cells. Inhibiting their ability to regenerate helps to mitigate breast cancer risk and breast cancer progression.

A consistent finding in human breast cancer studies is that the Runx2 and Skp2 gene expression is increased and levels of mi RNA -137 and mi RNA-340 are decreased. Consuming ground flaxseed is shown to reverse both risk factors. For many years I have suggested that women should consume 2 heaping tablespoons of ground flaxseed each day to help reduce risk of reproductive organ cancers. And with each decade that passes the evidence grows stronger that consuming ground flaxseed provides a heightened level of protection against breast cancer. The 2023 study in the journal Microbiology Spectrum has shown new mechanisms through which ground flaxseed may be protective, which involves important epigenetic influences over key genes that are intimately involved in breast cancer development. Similar findings apply to men with respect to risk of prostate cancer, as ground flaxseed consumption also slows down the rate of prostate cell division – an important aspect of preventing prostate enlargement and prostate cancer.

So, my recommendation remains the same. Most adults should consider ingesting 2 tablespoons of ground flaxseed daily to derive the multitude of benefits available from this intervention, as constituents in flaxseed also helps to keep cholesterol down and improve intestinal function in addition to their protective effects on our reproductive organs. I have provided the references for this information in the text below.

References:

Wu H et al. Cecal microbiota and mammary gland microRNA signatures are related and modifiable by dietary flaxseed with implications for breast cancer risk. ASM Journal/Microbiology Spectrum. December 7, 2023. https://journals.asm.org/doi/10.1128/spectrum.02290-23

Denmark-Wahnefried et al. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. Cancer Epidemiology Biomarkers and Prevention J. 2008; 17(12): 3577-87. https://pubmed.ncbi.nlm.nih.gov/19064574/

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 309 – Milk Thistle and Pancreatic Cancer Prevention: The evidence thus far

LMU-309

Milk Thistle and Pancreatic Cancer Prevention: The evidence thus far

Source: Iran Journal of Basic Med Sci (Oct 2022)

Lifestyle Medicine Update (November 12, 2023)

Many people are aware that the seeds, leaves and fruits of the Milk thistle plant contain unique constituents that are shown to help protect and repair liver damage that occurs under certain conditions. These unique Milk thistle constituents known as Silymarin (flavonolignans) also help to support liver detoxification function. Some human studies have shown that Milk thistle supplementation has been beneficial in cases of viral hepatitis, alcohol-induced liver damage, and in liver toxin damage, showing objective improvement on blood tests such as a decrease in liver enzymes (i.e., aspartate aminotransferase) that are used to tract various liver diseases. But recent experimental studies have shown that Milk thistle also shows promise as an agent that may help to block steps in the development of certain cancers, particularly pancreatic cancer, prostate cancer, liver cancer and skin cancer. This evidence is thoroughly reviewed in the 2022 publication in the Iran Journal of Basic Medical Science. I think this review article is important because pancreatic cancer is the fourth leading cause of cancer death in both men and women.  In the United States the 5-year relative survival rate for pancreatic cancer is only 12%, making it a very lethal form of cancer. (https://www.cancer.net/cancer-types/pancreatic-cancer/statistics). Not a lot of progress has been made in curing this condition.

As reviewed by these researchers Milk thistle has been shown to block key events in pancreatic cells that lead to the development of pancreatic cancer. As they explain, pancreatic cancers begin from non-invasive masses, usually pancreatic intraepithelial neoplasias (precancerous lesions). These cancers may develop from intraductal papillary mucinous neoplasms or mucinous cystic neoplasms that are easily detected upon screening by an abdominal ultrasound or MRI. In animal models Milk thistle (silymarin) supplementation has been shown to decrease severity of pancreatitis in mice who were given chemicals (cerulein) to induce pancreatitis. Pancreatitis is a key risk factor for future development of pancreatic cancer in humans. As well, Milk thistle (silymarin) applied to human pancreatic cells induces DNA damage to these cells, causing cell suicide known as apoptosis (via caspase 3/7mediated apoptosis). Milk thistle (silymarin) also inhibited a key cancer gene (c-MYC) that promotes pancreatic cancer when applied to human pancreatic cells in experimental studies. Other experiments show that Milk thistle (silymarin) blocks pancreatic cells from dividing and multiplying (via G1 phase cell cycle arrest and inhibiting cyclin kinase activity). Milk thistle has also shown an ability to cause cell suicide of a various human pancreatic cell lines (AsPC-1, BxPC-3, Panc-1 cells) in experimental studies.

I’m not saying that Milk thistle is the single answer to prevent pancreatic cancer, as there are established risk factors for this disease that you should know about, some of which can be addressed via diet and lifestyle. The established risk factors for pancreatic cancer, as outlined by the American Cancer Society, include:

Cigarette smoking

Being overweight

Type 2 Diabetes

Chronic Pancreatitis

Workplace exposure to certain chemicals used in dry cleaning and metal working industries.

Age – as you get older the risk increases

Race – African Americans are slightly more likely to develop pancreatic cancer than whites.

Family history, but most people who develop pancreatic cancer have no family history of the disease.

There are some inherited gene mutations, which account for about 10% of all pancreatic cases (i.e., BRAC1 or BRAC2, PALB2, P16/CDKN2A, PRSSI, MLH1 or MSH2, STK11)

There is emerging evidence around diet and lifestyle as well, which include:

The regular consumption of red and processed meats (such as sausage and bacon) and saturated fats may increase the risk of pancreatic cancer. Sugary drinks may also increase the risk. More research is needed in this area.

Moderate to Heavy Alcohol Consumption (the evidence is quite convincing)

Infections such as H. pylori and Hepatitis B increase the risk of developing pancreatic cancer. But more studies are needed to clarify this risk. (American Cancer Society Pancreatic Cancer Risk Factors https://www.cancer.org/cancer/types/pancreatic-cancer/causes-risks-prevention/risk-factors.html)

So, its important to be cognizant of all these risk factors and to do your best to modify your lifestyle to reduce your risk of modifiable risk factors, such as smoking, weight gain, alcohol consumption etc. Can taking a Milk thistle supplement each day be an adjunct measure to help reduce pancreatic cancer. The experimental evidence argues quite strongly for this effect, as well as its potential preventive effects for prostate, liver, and skin cancers. Because our liver detoxification enzymes become more sluggish as we age and our immune system becomes weaker, my feeling is that everyone 50 years and older should consider taking a supplement each day, as I do, that contains:

Milk thistle (standardized to 80% silymarin content)

Indole-3-Carbinol (derived from cruciferous vegetables)

Reishi mushroom extract

Astragalus

These four natural agents work synergistically to support liver detoxification function and immune system function. The secondary benefits of Milk thistle in a formulation like this may also help to prevent and/or reverse some existing liver damage (from drugs, alcohol, toxins, infection) and help block important biological steps in cancer development withing certain organs and tissues. So, this is something to consider and to investigate further in my view.

I have included the references on Milk thistle and cancer and Milk thistle and liver conditions in the text below.

References:

Emadi S. A. et al. A review of therapeutic potentials of milk thistle (Silybum marianum L.) and its main constituent, silymarin, on cancer, and their related patents. Iran J Basic Med Sci. 2022; 25(10): 1166-1176. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9588316/#:~:text=the%20pancreatic%20carcinoma-,AsPC%2D1,-%2C%20BxPC%2D3%2C%20and

Mulrow C. et al. Milk Thistle : Effects on live disease and cirrhosis and clinical adverse: Summary. AHRQ Evidence Reports Summaries  (2000). https://www.cancer.org/cancer/types/pancreatic-cancer/causes-risks-prevention/risk-factors.html

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 308 – Glucosamine Supplementation Safe for Diabetics and Extends Lifespan in Longevity Studies

LMU-308

Glucosamine Supplementation Safe for Diabetics and Extends Lifespan in Longevity Studies

Source: J Arch Rheumatology (2016) and J Nature (2014)

Lifestyle Medicine Update (November 14, 2023)

In recent years some of patients and friends have walked into pharmacies and asked the pharmacist if its okay to take a glucosamine supplement for their arthritis if you have type 2 diabetes. In almost every case the pharmacist consulted their reference book and told the individual that glucosamine supplementation raises blood sugar levels and should not be taken by diabetics. Well, this is clearly wrong and outdated information. As reviewed in the journal Archives of Rheumatology in 2016, these researchers cited research showing that in 33 recent studies there was no evidence that glucosamine supplementation raises blood sugar levels, even in overweight subjects. Further, they cited other studies showing that glucosamine supplementation did not adversely affect blood sugar levels in diabetic patients. In addition, these researchers performed a double-blind glucose tolerance test on forty patients, who had osteoarthritis; half the patients ingested 1500 mg per day of glucosamine sulfate and the other half took the placebo.

The results showed that glucosamine supplementation did not raise blood sugar levels compared to the placebo. This is important because many type 2 diabetic patients are often overweight, which speeds up cartilage degeneration in weight bearing joints such as the knees and hips. In these cases, glucosamine sulfate supplementation can be used to relieve arthritic pain and to slow or halt further cartilage destruction that often leads pain and suffering, as well as the possible need for knee or hip replacement surgery. There are no drugs that can slow cartilage degeneration in our joints, only glucosamine sulfate supplementation has ever been shown to do this.

In a 2014 study, researchers also showed that glucosamine administered to round worms extended their lifespans by lowering glucose release and by stimulating mitochondrial biogenesis, as typically occurs with intermittent fasting or calorie-restriction. It also extended the lifespan of aging mice compared to mice not given the glucosamine supplement. Many of the longevity studies researchers cite are done on round worms, fruit flies, mice and yeast (Saccharomyces cerevisiae), which have provided a great deal of insight into strategies humans can use to extend years of functional living and prevent age-related diseases. In fact, most of the revelations as to how our longevity Sirtuin genes functions were first identified in round worms, fruit flies, mice, and yeast. All the evidence points to the fact that glucosamine supplementation can help to prevent cartilage erosion linked to aging and arthritic changes, but it can also turn on key genes and mechanisms within our cells linked to longevity and disease prevention on many levels. In previous Lifestyle Update Medicine Videos, I have outlined the human studies showing that people using glucosamine have lower rates of certain cancers and heart disease.

I personal use and recommend a glucosamine sulfate supplement that also contains three natural anti-inflammatory agents (Quercetin, Bromelain and MSM), which makes it a faster-acting glucosamine supplement. I believe that everyone over forty years old should take a low-dose version of this supplement (one capsules per day, compared to 3 capsules for those with arthritis) to help prevent age-related cartilage erosion, as our body begins to make less glucosamine after the age of 40.I have included the 2014 and 2016 studies, showing that glucosamine is safe and effective to take even for diabetic and overweight patients and that experimental studies show how glucosamine switches on the longevity circuit within the cells of nematodes (round worms) and aging mice.

References:

SAGHAFI M et al. Oral glucosamine effect on blood glucose and insulin levels in patients with non-diabetic osteoarthritis: A double-blind, placebo-controlled clinical trial. Arch Rheumatol. 2016;31(4): 340-345 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6190977/#:~:text=Other%20studies(22%2D25),glycemic%20control%20in%20diabetic%20patients

Weimer S et al. D-glucosamine and supplementation extends life span of nematodes and aging mice. Nature. 2014. Article No. 3563 https://www.nature.com/articles/ncomms4563

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 307 Portfolio Diet Lowers Risk of Heart Disease and Stroke

LMU-307

Portfolio Diet Lowers Risk of Heart Disease and Stroke

Source: Journal Circulation (American Heart Association) October 25, 2023

Lifestyle Medicine Update (November 8, 2023)

A large study published in the journal Circulation in October 2023 provided additional compelling evidence that the Portfolio Diet is an effective nutrition program to reduce risk of heart disease and stroke. The Portfolio diet emphasizes plant proteins such as legumes (beans, peas) tofu, soymilk, as well as nuts and seeds, high-fiber foods such as bran, oats, berries, and eggplant, as well as monounsaturated fats from foods such as olive oil and avocado. This study followed 73,924 women from the Nurses’ Health Study, 92,346 women from the Nurses’ Health Study II and 43,970 men from the Health Professionals Follow-Up Study, all of whom were free from cardiovascular disease at the point they entered the study. The study recorded dietary pattern updates on all individuals every four years and provided data on up to 30 years of total follow-up.

The results showed that the nurses and male health professionals who most closely adhered to the Portfolio Diet pattern of eating had a 14% lower risk of having a heart attack or a stroke than individuals who were least compliant. The least compliant individuals consumed diets that contained more high fat animal foods such as beef, pork and high fat dairy products, which are rich in saturated fat and cholesterol. As well, the nurses and male health professionals following the Portfolio Diet had lower blood cholesterol and lipid levels than those who were least compliant with the principles of the Portfolio Diet. The researchers commented, “This study provides additional evidence to support the use of the plant-based Portfolio dietary pattern for reducing the risk of cardiovascular disease,” which aligns with American Heart Association guidelines promoting consumption of whole grains, fruits and vegetables, plant-based proteins, minimally processed foods, and healthy unsaturated plant oils.” (i.e., extra virgin olive oil)

I think this is very important information. For many reasons it is helpful to reduce the intake of beef, pork and high fat dairy products and other processed foods high in saturated fat and/or trans-fats. The guiding principles of the Portfolio Diet are a good way to acquire heart healthy fats, phytonutrients, and fiber and to avoid foods linked to heart disease and stroke.

But I also recommend taking a supplement by age 45 that contains CoQ10 and Hawthorn to help prevent the heart muscle from weakening, which leads to congestive heart failure – the leading cause of hospital admissions in those 65 and older. Our bodies make less CoQ10 as we age, but supplementation with CoQ10 and Hawthorn can help prevent the heart muscle from weakening, as they both play a key role in energy production within the heart muscle. CoQ10 and Hawthorn can also help prevent the age-related rise in blood pressure that is quite common.

I have included the reference for the Portfolio Diet Study in the text below.

References:

Medscape November 7, 2023. Portfolio Diet Tied to Lower Risk of CVD, Stroke. Pauline Anderson (October 27, 2023)
https://www.medscape.com/viewarticle/997825?ecd=wnl_tp10_daily_231030_MSCPEDIT_etid6007362&uac=342474MN&impID=6007362

Glenn A. J. Portfolio diet score and risk of cardiovascular disease: Findings from 3 prospective cohort studies. Circulation October 25, 2023.
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.123.065551

Eat Smart, Live Well, Look Great,

Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 306 – Forty-five Minutes of Intense Exercise, Three Times per Week Boosts Immune System and Reduces Cancer Risk

LMU-306

Forty-five Minutes of Intense Exercise, Three Times per Week Boosts Immune System and Reduces Cancer Risk

Source: Journal Clinical Cancer Research (2023)

Lifestyle Medicine Update (October 12, 2023)

Research over the years has shown that regular exercise can help to reduce risk of cancer and help prevent cancer recurrence in cancer survivors.
In fact, a large 2019 systematic review of more than 45 studies, which followed several million people, found strong evidence that regular exercise can reduce risk of several cancers – including bladder, breast, colorectal and stomach cancer – by up to 20%. The American Cancer Society recommends 150-300 minutes of moderate-intensity exercise, per week, to help reduce cancer risk.So, there is agreement that exercise can help to reduce cancer risk, but the question has been, how does exercise reduce cancer risk. Part of the answer has been revealed to us by a 2023 published study in the journal Clinical Cancer Research.

In this study researchers recruited 21 patients with Lynch Syndrome and asked half of them to perform 45-minutes of intense endurance, three times per week for one year. Lynch Syndrome patients inherit a genetic mutation that results in hundreds of polyps forming in the colon, which can easily degenerate into colon cancer. As such, these patients are treated surgically and monitored very closely for colon cancer.  They are considered very high-risk patients for colon cancer.
Compared to the Lynch Syndrome patients who did exercise, the group of Lynch Syndrome patients who performed the exercise program for 12 consecutive months (45 minutes of intense endurance exercise, three times per week) showed that their immune system was much stronger. More specifically, the exercising group showed higher levels of cancer-fighting immune cells, called CD8+ (cytotoxic T-cells, T-killer cells) and natural killer cells that identify, attack, and destroy emerging and existing cancer cells and other foreign entities, such as viruses and pathogenic bacteria. The exercising group also showed lower levels of prostaglandin series 2 hormones, which also suggests stronger immune function.
This MD Anderson study is the first to show a link between exercise and changes in immune system biomarkers, which help to explain the lower cancer rates in people who exercise regularly. So, the 2023 research report suggested that forty-five minutes of intense endurance exercise three times a week may reduce cancer risk in patients with Lynch Syndrome, but it is also likely to help reduce risk of many other cancers due to its immune-boosting effects. Of course, there are other ways to help keep your immune system strong, such as:

 

  • Getting Adequate sleep
  • Stress Management
  • Having a Healthy Diet
  • Staying at a healthy weight
  • The Judicious use of alcohol or eliminating alcohol.
  • Not smoking
  • Avoiding illicit drugs that weaken the immune system. Remember that THC and CBD from marijuana have immune suppressing properties.
  • Keeping your vitamin D blood level between 75 – 150 nmol/L (30 – 60 ng/ml)
  • Consuming adequate immune-supporting nutrients (i.e., vitamin C, vitamin E, selenium, zinc)
  • Taking an immune-supporting supplement after age 50 that contains ingredients such as Astragalus, Reishi mushroom extract, Milk thistle and Indole-3-Carbinol.

I would suggest that all these practices are important in healthy immunity and by an extension, cancer prevention. But in addition to this, getting the right amount of regular exercise is a proven strategy to help reduce the risk of cancer. The 2023 study in Clinical Cancer Research is the first to show us the positive effect of exercise on boosting the action of key cancer-fighting immune cells.  I have included the reference for the 2023 study in the text below, along with other related references of importance.

 

References:

Deng N et al. Exercise training reduces the inflammatory response and promotes intestinal mucosa-associated immunity in Lynch Syndrome. Clinical Cancer Research. September 27, 2023. https://aacrjournals.org/clincancerres/article/doi/10.1158/1078-0432.CCR-23-0088/729282/Exercise-Training-Reduces-the-Inflammatory

We Know Exercise Prevents Cancer. A New Study Tells Us Why. Medscape. October 10, 2023. Courtney Southwick.

https://www.medscape.com/s/viewarticle/997091?ecd=WNL_trdalrt_pos1_ous_231009_etid5934982&uac=342474MN&impID=5934982#vp_1

Schwartz A. L. Exercise may help prevent cancer or its recurrence. Cure. November 4, 2020. https://www.curetoday.com/view/exercise-may-help-prevent-cancer-or-its-recurrence

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 305 – Ginger Supplementation Suppresses Dangerous Inflammation and Blood Clots in Lupus, Related Autoimmune Conditions, and Infections: Animal and Human Evidence

LMU-305

Ginger Supplementation Suppresses Dangerous Inflammation and Blood Clots in Lupus, Related Autoimmune Conditions, and Infections: Animal and Human Evidence

Source: JCI Insights (American Society for Clinical Investigation) – September 22, 2023

Lifestyle Medicine Update (September 26, 2023)

Previous studies have shown that the gingerol constituents in ginger have anti-inflammatory effects that can be helpful in reducing inflammation in various arthritic conditions. In September 2023 the journal JCI Insights published a research study showing that ginger supplementation can also contain an important part of the inflammatory reaction involved in Lupus, as shown in a mouse model of the disease. Ginger supplementation prevented the development of dangerous NETosis. Very often in Lupus and in severe infections, such as severe COVID-19 infections, white blood cells called neutrophils overreact and produce an overwhelming amount of inflammation that can lead to organ failure and dangerous blood clots (thrombosis). As such, the development of NETosis in a Lupus patient, autoimmune patient or patient with severe infection is very dangerous and often life-threatening. Researchers have been looking for drugs and natural agents that can suppress the development of NETosis in Lupus patients, other autoimmune conditions, and in cases of severe infection.

Publishing in the September issue of JCI Insights, these researchers showed that not only does ginger suppress NETosis from developing in a mice model of Lupus, but in healthy human volunteers, ginger supplementation also suppressed the development of NETosis when these subjects were exposed to disease- promoting stimuli. The research revealed that ginger suppressed NETosis in humans through the exact same molecular mechanisms seen in the Lupus mice experiment (ginger supplementation boosts neutrophil cAMP and thus decreases NETosis formation).

So, what does this mean for us? There are a number of very good natural anti-inflammatory agents that are greatly underappreciated in the conventional medical channels. Supplements such as Curcumin, Ginger, Boswellia and White willow Extract, for instance, continue to show impressive results in containing inflammation in a number arthritic and inflammatory conditions. For arthritic patients, my personal preference is to recommend a combination supplement that includes all four of these natural agents:

Curcumin

Ginger

Boswellia

White Willow Extract

The reason to combine them into one supplement is that they work synergistically to suppress inflammation and pain. What we learned from the Sept 2023 JCI Insights study is that ginger also suppresses the formation of dangerous NETosis, which is a very significant benefit in dealing with Lupus, some other autoimmune conditions, and in cases of severe infections. This is truly important breakthrough research that we have not seen before, as preventing NETosis is highly desirable in autoimmune conditions and severe infection. If you are going to use a supplement containing ginger make sure that it is standardized grade, yielding the highest amount of gingerols, which are the medicinal ingredients.  For example, a supplement providing 100 mg per day of ginger should be standardized to 5% gingerols.  The same is true for Curcumin, which should be a 95% standardized grade; and Boswellia, which should be standardized to 70% boswellic acids and White Willow Extract, which should be standardized to 15% salcin content.

Once again, the combination of Curcumin, Ginger, Boswellia and White Willow Extract can be very helpful in suppressing the inflammatory process, often helping patients reduce or eliminate the need for anti-inflammatory drugs that can be damaging to the liver, kidneys, and intestinal tract. Preventing NETosis is one more benefit available from the inclusion of ginger in a combination supplement of this type. I have included the reference for the September 2023 ginger research paper below.

Reference:

Ramadan A et al. Ginger intake suppresses neutrophil extracellular trap formation in autoimmune mice and health humans. JCI Insight. September 22, 2023. JCI Insight – Ginger intake suppresses neutrophil extracellular trap formation in autoimmune mice and healthy humans

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 304 – Snacking on Almonds Reverses Facial Wrinkles and Bad Cholesterol: True Story

LMU-304

Snacking on Almonds Reverses Facial Wrinkles and Bad Cholesterol: True Story

Source: Phytother Res J (2019)

Lifestyle Medicine Update (September 20, 2023)

Studies in recent years, including the one published in the Journal of the American Heart Association, have confirmed that eating 42.5 gm of almonds per day (about 25 almonds) lowers the bad cholesterol by 7% in patients at high-risk for heart disease. Not only that but beginning in 2019 three consecutive studies have shown that consuming almonds each day, as a daily snack replacement, also reverses facial wrinkles in postmenopausal women, improves complexion and reverses facial pigment intensity. Almond consumption also helps to protect our skin against sun-damage (photoaging).

How does it work?

According to Dr Leslie Bauman MD, almonds contain high amounts of protective phenols, polyphenols, fatty acids, and vitamin E. These factors act as protective antioxidants in the skin against UV-light damage and exert other effects that reverse skin aging and undesirable blotchy skin pigmentation. The first study of this kind was published in 2019, involving 28 postmenopausal women. The group assigned to eat the almonds as their replacement snack each day for 16-weeks, exhibited diminished facial wrinkles by the end of the study. In 2021 another study involving postmenopausal women was conducted over 24-weeks. Once again, the women assigned to the almond consumption group experienced a reversal of facial wrinkles, and facial pigment intensity was reduced by 20%. In 2021 another study by Li et al, involving 39 healthy Asian women (18-45 years of age) was conducted. The group consuming the almonds each day showed reduced skin burn reaction upon UV-light exposure, compared to the group assigned to eat pretzels each day as their snack. The antioxidants in the almonds were absorbed into the bloodstream and then picked up by developing skin cells below the surface of the skin. Inside the skin cells these antioxidants helped to quench free radicals being generated by UV-light exposure, and thus, reduced sunburn reaction (erythema) and other cellular damage linked to skin cancer development.

In her review of almond ingestion and the topical use of almond oil on the skin, Dr Leslie Baumann also cites the studies where the topical use of almond oil on the skin has been helpful in certain skin condition such as wound healing, eczema, and psoriasis. The take home message in my view is that using almonds as a daily snack, in the place of other less healthy choices, is something to strongly consider. It can help to keep your bad cholesterol (LDL) under control and the active constituents in almonds are now proven to reverse some aspects of facial aging and help protect our skin against damage for UV-light that would otherwise accelerate aging, wrinkling, and increase risk of skin cancer. About 20-25 almonds per day should be your target. By the way, drinking almond milk is not a good substitute for eating almonds when it comes to deriving the benefits I have outlined in this update.

I have included all the references for this information in the text below.

References

Lee Y et al. Effects of dark chocolate and almonds on cardiovascular risk factors in overweight and obese individuals: A randomized controlled-feeding trial. JAHA Nov 17, 2017

https://www.ahajournals.org/doi/10.1161/jaha.116.005162

Foolad N et al. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles.

Phytother Res. 2019;33(12): 3212-3217 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916293/

Rybak I et al. Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation. Nutrients. 2021.13(3): 785 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997170/

Li J.N. et al. Almond consumption increased UVB resistance in healthy Asian women. J Cosmetic Dermatology. 2012; 20(9): 2975-2980. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8451851/

Medscape Review: Almonds And Almond Oil: Cosmeceutical Critique. Dr Leslie S. Baumann MD. September 15, 2023

https://www.medscape.com/s/viewarticle/996314?ecd=wnl_recnlnew2_ous_230918_MSCPEDIT_etid5864975&uac=342474MN&impID=5864975#vp_1

Eat Smart, Live Well, Look Great,

Dr. Meschino

 

Studies in recent years, including the one published in the Journal of the American Heart Association, have confirmed that eating 42.5 gm of almonds per day (about 25 almonds) lowers the bad cholesterol by 7% in patients at high-risk for heart disease. Not only that but beginning in 2019 three consecutive studies have shown that consuming almonds each day, as a daily snack replacement, also reverses facial wrinkles in postmenopausal women, improves complexion and reverses facial pigment intensity. Almond consumption also helps to protect our skin against sun-damage (photoaging).

How does it work?

According to Dr Leslie Bauman MD, almonds contain high amounts of protective phenols, polyphenols, fatty acids, and vitamin E. These factors act as protective antioxidants in the skin against UV-light damage and exert other effects that reverse skin aging and undesirable blotchy skin pigmentation. The first study of this kind was published in 2019, involving 28 postmenopausal women. The group assigned to eat the almonds as their replacement snack each day for 16-weeks, exhibited diminished facial wrinkles by the end of the study. In 2021 another study involving postmenopausal women was conducted over 24-weeks. Once again, the women assigned to the almond consumption group experienced a reversal of facial wrinkles, and facial pigment intensity was reduced by 20%. In 2021 another study by Li et al, involving 39 healthy Asian women (18-45 years of age) was conducted. The group consuming the almonds each day showed reduced skin burn reaction upon UV-light exposure, compared to the group assigned to eat pretzels each day as their snack. The antioxidants in the almonds were absorbed into the bloodstream and then picked up by developing skin cells below the surface of the skin. Inside the skin cells these antioxidants helped to quench free radicals being generated by UV-light exposure, and thus, reduced sunburn reaction (erythema) and other cellular damage linked to skin cancer development.

In her review of almond ingestion and the topical use of almond oil on the skin, Dr Leslie Baumann also cites the studies where the topical use of almond oil on the skin has been helpful in certain skin condition such as wound healing, eczema, and psoriasis. The take home message in my view is that using almonds as a daily snack, in the place of other less healthy choices, is something to strongly consider. It can help to keep your bad cholesterol (LDL) under control and the active constituents in almonds are now proven to reverse some aspects of facial aging and help protect our skin against damage for UV-light that would otherwise accelerate aging, wrinkling, and increase risk of skin cancer. About 20-25 almonds per day should be your target. By the way, drinking almond milk is not a good substitute for eating almonds when it comes to deriving the benefits I have outlined in this update.

I have included all the references for this information in the text below.

References

Lee Y et al. Effects of dark chocolate and almonds on cardiovascular risk factors in overweight and obese individuals: A randomized controlled-feeding trial. JAHA Nov 17, 2017

https://www.ahajournals.org/doi/10.1161/jaha.116.005162

Foolad N et al. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles.

Phytother Res. 2019;33(12): 3212-3217 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916293/

Rybak I et al. Prospective randomized controlled trial on the effects of almonds on facial wrinkles and pigmentation. Nutrients. 2021.13(3): 785 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997170/

Li J.N. et al. Almond consumption increased UVB resistance in healthy Asian women. J Cosmetic Dermatology. 2012; 20(9): 2975-2980. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8451851/

Medscape Review: Almonds And Almond Oil: Cosmeceutical Critique. Dr Leslie S. Baumann MD. September 15, 2023

https://www.medscape.com/s/viewarticle/996314?ecd=wnl_recnlnew2_ous_230918_MSCPEDIT_etid5864975&uac=342474MN&impID=5864975#vp_1

 

Eat Smart, Live Well, Look Great,
Dr. Meschino

Recommended Supplements

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.