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LMU 281 – Significant Weight-Loss Effect Shown with HCA Supplementation

Significant Weight-Loss Effect Shown with HCA Supplementation

Source: Journal – Royal Society of Chemistry (2019)

Lifestyle Medicine Update (March 28, 2023)

Studies over the years have shown that HCA can be an effective natural weight loss supplement. What is HCA you ask? It stands for hydroxycitric acid, which is natural constituent of a fruit that grows in Southeast Asia known as the Garcinia Cambogia fruit. Studies have shown that HCA supplementation blocks the conversion of carbohydrates into fat (inhibits the ATP citrate lyase enzyme), acts as an appetite suppressant and has other effects on metabolism that favor loss of excess body fat.

The other good news is that HCA is not a stimulate, so it doesn’t cause palpitations, high blood pressure or insomnia.

A 2019 study published in the journal of the Royal Society of Chemistry tested the weight loss effects of HCA supplementation on 100 obese individuals for a period of three months. Subjects took two, 600 mg capsules of HCA per day during the trial period. The results showed that after three months the patients experienced a significant reduction in body fat, and body mass index in this open-label study. Supplementation with HCA also helped reduce blood levels of cholesterol and triglycerides, which are important heart disease risk factors often seen in overweight and type 2 diabetic subjects. HCA supplementation also helped these subjects gain some lean mass, which speeds up metabolism and helps guard against age-related muscle wasting (atrophy).

The 2019 article in the journal of the Royal Society of Chemistry also provides a comprehensive review all the past research on HCA in case this is a subject of interest to you. I personally believe that HCA supplements work best when they also contain chromium and ECGC from decaffeinated green tea extract. These three natural compounds work synergistically to help shed excess body fat, and some studies show they can also improve blood sugar (glucose), cholesterol and triglyceride levels. I have seen the supplement combination of HCA, chromium and EGCG (from decaffeinated green tea extract) help a number of overweight individuals and improve their glucose, cholesterol and triglyceride levels.

I have included the 2019 study and review article on HCA in the text below.

Reference:

Tomar M et al. A clinical and computational study on anti-obesity effects of hydroxycitric acid. Journal Royal Society of Chemistry. https://pubs.rsc.org/en/content/articlehtml/2019/ra/c9ra01345h

 

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

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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 280 – CBD with THC Amplifies the Effect of THC, Which Can Enhance Feelings of Anxiety and Heart Rate

LMU-280

CBD with THC Amplifies the Effect of THC, Which Can Enhance Feelings of Anxiety and Heart Rate

Source: Medscape (February 13, 2023)

Lifestyle Medicine Update (March 23, 2023)

An important study was cited on Medscape on March 20, 2023, revealing that taking a marijuana product containing both THC with CBD tends to worsen feelings of anxiety in those prone to anxiety and it significantly increases heart rate, which can increase risk for a heart attack, especially in those with cardiovascular disease risk factors (high cholesterol, high blood pressure, diabetes etc.) In Canada, use of marijuana products became legal on October 17, 2018.

Some marijuana proponents have claimed that the CBD component of marijuana helps to tame some of the undesirable effects of THC that can trigger anxiety, a racing heart, and some other unpleasantness. But research is showing that this is just a myth. In fact, both THC and CBD compete for the same detoxification enzymes in the liver. As such, the presence of CBD actually slows down the detoxification of THC, it appears. This results in a more sudden and rapid rise of THC in the bloodstream, which can trigger feelings of anxiety and stimulate CB1 receptors in the cardiovascular system which in turn, significantly increase heart rate. Studies show that THC taken with CBD tends to create more unpleasant symptoms for many people (like anxiety), and it increases the heart rate and THC blood levels to a much greater degree than taking a cannabis product that contains only THC (no CBD).

So, we are learning that CBD does not temper the effects of THC, but rather accentuates the effects of THC, and sometimes in a way that creates unpleasant symptoms and/or cardiac risk. CBD taken alone can help to reduce pain and has some other medicinal value. But taking CBD with THC is something you may want to be wary of. So, if cannabis products with THC are something you are interested in, you may want to find an edible product that contains only THC (zero gm of CBD) to reduce some of the unpleasantness and the negative impact on your heart.

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

Reference:

Medscape March 20, 2023. Joint Effect: CBD not jus and innocent bystander in weed. F. Perry Wilson, MD, MSCE. https://www.medscape.com/viewarticle/988181#vp_2

 

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Dr. Meschino

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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 279 – vitamin D supplements linked to 40% decrease in dementia risk

LMU-279

Vitamin D supplements Linked to Decreased Dementia Risk

Source: Journal Alzheimer’s & dementia: Diagnosis, Assessment & Disease Monitoring. March 1, 2023

Lifestyle Medicine Update (March 15, 2023)

A study published on March 1st,2023 in the journal Alzheimer’s and dementia: Diagnosis, Assessment & Disease Monitoring, showed that taking a daily vitamin D supplement is strongly associated with staving off dementia in older adults. Researchers found taking a vitamin D supplement was associated with living dementia-free much longer, and there were 40% fewer cases of dementia reported in those who frequently took vitamin D supplements compared to those who did not.

The effects appeared to more significant in women than men. The researchers followed 12,388 participants of the US National Alzheimer’s Coordinating Center for 10 years, who had an average age of 71 and were dementia-free at the start of the study. The study showed that taking a vitamin D supplement (in any form) was associated with living dementia-free for a longer period of time, and there were 40 percent fewer dementia cases diagnosed in the group who took vitamin supplements during the 10-year follow up period.

The effects of vitamin D were also significantly greater in people who did not carry the APOEe4 gene, which is known to present a higher risk for Alzheimer’s dementia, compared to non-carriers. So, in people who carry the APOe4 gene, vitamin D supplementation appeared to be less protective against Alzheimer’s disease. Some experts believe that the APOe4 gene makes if more difficult to absorb vitamin D from the gut, but that is still speculation at this point. Previous studies have shown that higher vitamin D blood levels and use of vitamin D supplements are associated with protection against dementia and Alzheimer’s disease. So, this study helps to reinforce some previous evidence. Vitamin D supplements are great, but certainly they are not the whole answer to the prevention of dementia and Alzheimer’s disease. But overall, studies suggest that vitamin D is one more piece or the puzzle in the prevention of dementia and Alzheimer’s disease.

Regarding supplements associated with the prevention of Alzheimer’s disease and dementia, as I’ve stated many times, during all adult life you should consider taking two, 1200 mg capsules of lecithin each day (rich in choline) as well as a high potency multiple vitamin and mineral (antioxidant enriched, B-50 complex and 1,000 IU of vitamin D), and an essential fatty acid supplement that contains fish oil. After age 55, studies suggest that adding a memory support supplement that contains CDP-choline, Phosphatidylserine, Huperzine A and Bacopa monnieri, also makes good sense. Certain medicinal mushrooms, such as lion’s mane have also shown promise in preventing Alzheimer’s and dementia, as has the golden mushroom, oyster mushroom, shiitake mushroom and white button mushroom. The consumption of dried and canned mushrooms had also been associated with decreased risk of Alzheimer’s and dementia. In fact, many mushrooms contain active constituents such as ergothioneine (ET) and hericene A that are shown to support brain cell survival, brain cell growth and new brain cell network connections, especially in the area of the brain where memory is consolidated (the hippocampus). So, it’s no surprise that regular consumption of mushrooms is associated with better cognitive function in aging. So, the March 2023 research I’m citing today regarding the use of vitamin D supplements in the prevention of Alzheimer’s disease and dementia, should be viewed as an important part of a bigger story. Of course, other factors also help to prevent Alzheimer’s disease risk and dementia, such as not smoking, being a lifelong learner, exercising, keeping our your cholesterol, homocysteine and blood pressure readings in the ideal range. But the importance of nutritional supplements and brain-supporting mushrooms should also be part of your Alzheimer’s and dementia prevention program, in my view.

I have included the March 2023 reference for the vitamin D study in the text below, as well as references for brain-supporting mushrooms in the prevention of Alzheimer’s and dementia.

References:

Ghahremani M. et al. Vitamin D supplementation and the incident dementia: Effects of sex, APOE, and baseline cognitive status. Alzheimer’s & Dementia: Diagnosis, Assessment & Disease Monitoring. March 1, 2023 https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/dad2.12404

Taking vitamin D could help prevent dementia. Neurosciencenews.com: https://neurosciencenews.com/vitamin-d-dementia-22684/

Mori K et al. Improving effects of the mushroom Yamabushitaki (Hericium erinaceus) on mild cognitive impairments: a double-blind placebo-controlled clinical trial. Phytother Res. 2009; 23 (3): 367-72. https://pubmed.ncbi.nlm.nih.gov/18844328/

Lei Feng, Irwin Kee-Mun Cheah, Maisie Mei-Xi Ng, Jialiang Li, Sue Mei Chan, Su Lin Lim, Rathi Mahendran, Ee-Heok Kua, Barry Halliwell. The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore. Journal of Alzheimer’s Disease, 2019. 10.3233/JAD-180959

 

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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 278 – Nicotinamide Ribose (vitamin B3 derivative) Reduces Biomarkers for Alzheimer’s disease in Older Adults

LMU-278

Nicotinamide Ribose (vitamin B3 derivative) Reduces Biomarkers for Alzheimer’s disease in Older Adults

Source: Journal Aging Cell (December 14, 2022)

Lifestyle Medicine Update (March 8, 2023)

An important study was published in December 2022 in the journal, Aging Cell, showing that oral supplementation with Nicotinamide Ribose (NR) crosses the blood-brain-barrier and exerts important effects on processes involved in preventing the development of Alzheimer’s disease. NR is typically synthesized in the body from the ingestion of vitamin B3 (niacin).

The body converts a great deal of niacin (B3) we ingest into NAD+ (Nicotinamide Adenine Dinucleotide), which it requires for energy production in most body cells, including the brain.  But NAD+ is also required to “turn on” the activity of longevity genes, known as Sirtuin Genes, and to activate PARP enzymes (Poly-ADP Ribose Polymerase), which repair DNA damage in most body cells, including brain cells. The problem is that as we age our brain levels of NAD+ decline quite substantially. So, not only can’t the brain generate optimal amounts of energy, but the function of Sirtuin Genes and PARP enzymes also begins to faulter. One of the ways to raise brain levels of NAD+ appears to be by taking an NR supplement daily, according to the December 2022 study.

How is a decline in NAD+ linked to Alzheimer’ disease? Well, Sirtuin enzymes act like epigenetic switches that modulate other genes in brain cells, helping to reduce brain inflammation and to prevent the synthesis of beta-amyloid plaque and the coalescing of tau protein into neurofibrillary tangles. Three hallmark features of Alzheimer’s disease include brain inflammation, the synthesis of amyloid plaque and the breakdown (acetylation) and coalescing of tau protein into neurofibrillary tangles. There is no question that higher brain levels of NAD+ can help the brain maintain more optimal energy production and evidence strongly suggests that higher NAD+ brain levels help prevent or slow these Alzheimer’s-related processes. So, the question has been, can we increase brain NAD+ later in life and will that help to prevent the development of amyloid plaque, neurofibrillary tangles, and brain inflammation. Well, the 2022 study in Aging Cell, has given us some encouraging results. These researchers showed that providing 22 healthy older adults with 500 mg of Nicotinamide Ribose Supplementation, twice daily, for six weeks resulted in lower biomarkers of inflammation, amyloid plaque, and tau protein breakdown in the plasma levels of these subjects.

More specifically, the researchers measured these effects in what are called extracellular vesicles for neuronal origin (NEVs). So, NEVs are particles found in the blood that originate in the brain that provide an indirect measurement of brain inflammation, amyloid plaque development and tau protein breakdown. After six weeks of NR supplementation these 22 older subjects showed significant declines in all three of these blood markers (NEV’s) for Alzheimer’s disease. This is very encouraging indeed, and the next step is to provide patients with existing cognitive impairment with NR supplementation to see if it can reverse early-stage memory loss, which is often the prelude into Alzheimer’s disease. These studies are being conducted by the Delaware Center for Cognitive Aging and Research. As an aside, it may be possible to raise brain levels of NAD+ by supplementing with nicotinamide (a form of vitamin B3) or Nicotinamide Mononucleotide (NMN). All three of these supplements (NR, Nicotinamide and NMN) show promise in raising NAD+ levels in the body. But the 2022 study in the journal Aging Cell, has confirmed that NR crosses the blood-brain-barrier and appears to inhibit key processes linked to Alzheimer’s disease development.  I’ll just add that simply taking a B-50 complex during all of adult life, containing 50 mg of niacin (vitamin B3), has also shown promise in preventing Alzheimer’s disease later life in life (Chicago Rush Institute Study).

I personally take a high potency multiple vitamin and mineral each day that is antioxidant enriched and contains a B-50 complex (including 50 mg of niacin). I’m not sure that healthy adults need to take 500 mg of NR, twice per day to prevent Alzheimer’s disease. This is a very high daily dosage. I’m quite sure future research will show that preventive effects can be accomplished with lower doses of Niacin, NR and/or NMN. In fact, sublingual supplements of these niacin products will likely prove to be a great deliver system for these particular nutrients. Sublingual administration enables you to take a much lower dose because the active ingredients are absorbed right into the bloodstream, without being degraded by stomach acids, intestinal enzymes, or liver detoxification enzymes. I’ll explain more about sublingual nutrient deliver in a future episode. For today, I want you to appreciate that niacin supplementation (B3) and some of its downstream metabolites like NR and NMN are showing great promise in helping to prevent Alzheimer’s disease.

I have included the reference for nicotinamide ribose in the journal Aging Cell in the text below.

 

References:

Vreones M et al. Oral nicotinamide ribose raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin. Aging Cell. December 14, 2022. https://onlinelibrary.wiley.com/doi/10.1111/acel.13754

 Nicotinamide Ribose supplement linked to reduced biomarkers for Alzheimer’s disease. Neurosciencenews.com February 23, 2023. https://neurosciencenews.com/nicotinamide-riboside-alzheimers-22550/

 

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

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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 277 – Lion’s Mane Mushroom Shows Further Evidence of Preventing and Reversing Memory Loss

LMU-277

Lion’s Mane Mushroom Shows Further Evidence of Preventing and Reversing Memory Loss

Source: J Neurochemistry (2023)

Lifestyle Medicine Update (February 28, 2023)

Since the early 2000’s studies have shown that active constituents found in the medicinal mushroom commonly known as the Lion’s Mane mushroom (Hericium erinaceus – H. erinaceus) can stimulate the production of Nerve Growth Factor (NGF) and brain derived neurotrophic factor (BDNF), which can help to heal certain types of neuropathies and help to preserve and reverse memory loss.

In fact, in a 2009 study involving 30 patients (50-80 years old), diagnosed with mild cognitive impairment, half the subjects were given either Lion’s Mane mushroom supplementation or a placebo for 16 weeks. The group given four tablets, three times per day of Lion’s Mane (250 mg tablets containing 96% of Yamabushitake dry powder) showed significant improvement on cognitive function scores compared with the placebo group. Animal studies have also shown that Lion’s Mane supplementation significantly slows the production of beta amyloid plaque in mice who are bred to develop Alzheimer’s disease and it protects brain cells against damage from cerebral artery occlusion. In mice with age-related mild cognitive impairment, Lion’s Mane supplementation has been shown to improve recognition memory by increasing nerve cell generation in the brain area known as the hippocampus. The hippocampus is where we convert short-term memory into long-term memory. In aging, and especially in Alzheimer’s disease, the hippocampus undergoes significant atrophy with corresponding death of many brain cells in this region. The result is decreased short-term memory recall and a decreased ability to convert short-term memory into long-term memory.

Thus, anything that can stimulate nerve growth and new brain cell formation (neurogenesis) in the hippocampus of the brain is likely to prevent memory loss, help recapture some lost memory (as we have already seen in a human study and in mice models of cognitive impairment) and help to consolidate recent events and conversations into long-term memory storage. As such, the 2023 research paper in the journal Neurochemistry is very illuminating indeed. Scientists from the University of Queensland showed that two active compounds in Lion’s Mane can enhance nerve growth and boost memory in mice. The researchers showed that these active compounds (Hericene A and polysaccharides) cross the blood-brain-barrier and stimulate the production of new nerve cells in the hippocampus and improve recognition memory function in mice. The researchers claim that this study was the first to show that the active constituent Hericene A, derived from Lion’s Mane, is the active ingredient that stimulates brain derived neurotrophic factor signal enhancing activity that produces a nerve growth and nerve branching effect in the hippocampus of the brain. This effect is what is largely responsible for improved memory in mice with mild cognitive impairment and largely explains the positive outcomes seen in the 2009 human clinical study in patients with mild cognitive impairment.

So, what does all this mean for us? Well, I routinely take a couple of teaspoons per day of a medicinal mushroom powdered blend, mixed into a few ounces of juice. Medicinal mushrooms, such as reishi, shitake, cordyceps, turkey tail, lion’s mane, and others, all have immune-modulating properties that are important once you are older than 45-50 years of age – a time when your immune system starts to become weaker. But a secondary benefit is the fact that Lion’s Mane (and possibly other medicinal mushrooms) found in many of these mushroom blends, may also help to support memory function in this stage of life, as strongly suggested by the research I am reporting on today. So, I suggest that you seek out a 10 or 14 mushroom powdered blend (available in many health food stores) and take a couple of teaspoons per day once you are over 45 to 50 years of age. Make sure that one of the mushrooms in the blend is Lion’s Mane if memory support is on your wish list.

 Remember that after age 55 it’s also very wise to take a memory support supplement each day containing CDP-choline, Huperzine A, Phosphatidylserine and Bacopa monnieri, as I have discussed in previous Lifestyle Medicine Update video newsletters.I have included the references for the Lion’s Mane research  in the text below.

References:

Martinez-Marmol R et al. Hericerin derivatives activates a pan-neurotrophic pathway in central hippocampal neurons converging to ERK1/2 signaling enhancing spatial memory. J Neurochemistry. January 20, 2023. https://pubmed.ncbi.nlm.nih.gov/36660878/

Active compound in Lion’s Mane mushroom improves nerve growth and memory. News Medical Life Sciences. Feb 13, 2023 https://www.news-medical.net/news/20230213/Active-compound-in-Lione28099s-Mane-mushroom-improves-nerve-growth-and-memory.aspx#:~:text=In%20a%20recent%20study%20published,nerve%20growth%20and%20boost%20memory

Tsai-Teng T, et al. Erinacine A-enriched Hericium erinaceus mycelium ameliorates Alzheimer’s disease-related pathologies in APPswe/PS1dE9 transgenic mice. J Biomed Sci. 2016; 23 (1): 49 https://pubmed.ncbi.nlm.nih.gov/27350344/

Mori K et al. Improving effects of the mushroom Yamabushitaki (Hericium erinaceus) on mild cognitive impairments: a double-blind placebo-controlled clinical trial. Phytother Res. 2009; 23 (3): 367-72. https://pubmed.ncbi.nlm.nih.gov/18844328/

Ratto D et al. Hericium erinaceus improves recognition memory and induces hippocampal and cerebellar neurogenesis in frail mice during aging. Nutrients. 2019; 11 (4): 715 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521003/

 

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

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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 276 – NAC Supplementation Bolsters Antioxidant Defense, Improves Blood Sugar Regulation and Fertility, Decreases Liver Damage from Acetaminophen and More

LMU-276

NAC Supplementation Bolsters Antioxidant Defense, Improves Blood Sugar Regulation and Fertility, Decreases Liver Damage from Acetaminophen and More

Source: J Cell (2017)

Lifestyle Medicine Update (February 6, 2023)

Many people have never heard of the nutritional supplement known as N-acetyl cysteine, which is commonly referred to as NAC, but this little-known supplement ingredient provides important health benefits in our modern world. Reviewing the research on NAC in 2017, the journal Cell highlighted the studies showing that supplementation with NAC significantly increases the body’s synthesis of a critical antioxidant called glutathione.

Glutathione is an antioxidant that protects all our cells against damage from free radicals that can lead to cancerous gene mutations, rapid aging, changes to our brain that are linked to Alzheimer’s disease and Parkinson’s disease and many other negative health outcomes. In short, all your cells need to defend themselves against excessive free radical damage from many sources and glutathione is a critical antioxidant to help make this happen. NAC has also been shown to improve the function of insulin receptors, which helps to lower blood sugar, especially in type 2 diabetics and those with pre-diabetes. In women with polycystic ovarian disease, NAC supplementation has been shown to enhance the efficacy of the drug clomiphene citrate, used to treat this condition. Together they help establish a normalized ovarian cycle, enabling these women to become pregnant. In fact, NAC helps to breakdown the mucus barrier allowing the sperm to penetrate the cervix to gain access to the uterus and fallopian tubes, where fertilization takes place. Without NAC the cervical mucus layer is too thick and dense for the sperm to penetrate when women take clomiphene citrate alone to treat their PCOD condition. Thus, pregnancy rates are much higher when NAC and clomiphene citrate are combined.

As well, for individuals who routinely take acetaminophen for pain control, NAC helps bolster liver glutathione levels. This is very important as glutathione required to metabolize acetaminophen in liver cells, preventing its conversion into a toxic compound (N-acetyl-pbenzoquinonimine), which can damage the liver leading to liver failure. In fact, acetaminophen is the leading cause of drug-induced liver failure in North America, and in fifty percent of cases this occurs in people using the drug at dosages that are routinely prescribed and recommended. NAC supplementation simply reduces the risk of liver failure in these cases so substantially that the US government is considering making drug manufacturers put NAC into all medications that include acetaminophen. Experimental studies also show that NAC supplementation can prevent important steps in brain cells that lead to Parkinson’s disease and Alzheimer’s disease. By the way, NAC also has its own antioxidant properties, which further helps to bolster antioxidant defenses in our cells.

I personally take a supplement each day that contains NAC, along with three other natural ingredients that also bolster glutathione synthesis (Alpha lipoic acid, L-glutamine and Silymarin from Milk thistle). After the age of 40, when the body’s synthesis of glutathione and alpha lipoic acid decline quite sharply, I believe that it makes good sense to take a supplement of this nature to bolster our chances for healthy life expectancy – maintaining a highly functioning body and mind for as long as possible. In fact, Dr. Denham Harman himself, the founder the free radical theory of aging, took alpha-lipoic acid every day of his adult life (once he realized the importance of antioxidants in quenching free radicals and extending functional life), and he lived well into his mid-90’s, remaining in vibrant health until just shortly before his death. The only supplement he took was alpha-lipoic acid.  Today, we understand that combining alpha lipoic acid with NAC, L-glutamine and Silymarin from Milk thistle is a much superior method to bolster antioxidant defenses against free radicals and derive other health benefits (glucose regulation, liver detoxification, fertility enhancement, possibly reducing risk of some neurodegenerative diseases of the brain etc.) than simply taking alpha lipoic acid on its own.

I have included the review article on N-acetyl cysteine (NAC) in the text below.

Reference:

Mokhtari V et al. A review of uses of N-Acetyl Cysteine. Cell J. 2017; 19(1): 11-17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241507/


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Dr. Meschino

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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 275 – Choline Deficiency is Prevalent and a Major Factor in Alzheimer’s disease Development.

LMU-275

Choline Deficiency is Prevalent and a Major Factor in Alzheimer’s disease Development.

Source: J Aging Cell (January 15, 2023)

Lifestyle Medicine Update (February 1, 2023)

For many years I have been telling my students, colleagues, patients, and members of the public that research consistently shows that lack of sufficient choline intake each day is a major contributing factor in the development age-related memory loss, Alzheimer’s disease and other common health problems. The research paper published in the journal Aging Cell in January of 2023 has once again provided further evidence for this claim.

As these researchers from Arizona State University pointed out, choline is required to make the memory chemical in the brain known as acetylcholine and studies show that more than 90% of American are not getting the recommended amount of dietary choline, which is set at 425 mg/d for adult women and 550 mg/d for adult men. The researchers point out that not only aren’t 90% or more of the population not getting the daily recommended amount of choline, but they suggest that the recommended daily intake level for choline should be set even higher if a person wants to stave off the development of Alzheimer’s disease over their lifetime.

These researchers induced choline deficiency in both normal mice and mice that have been bred to be at increased risk for Alzheimer’s disease (transgenic mice). The results showed that in both normal mice and transgenic Alzheimer’s disease mice choline deficiency resulted in liver damage, enlargement of the heart and neurological alterations in the transgenic mice, as they showed an increased development of amyloid plaque and breakdown of the tau protein leading to neurofibrillary tangles  –  common features in human Alzheimer’s disease. In normal and transgenic mice, lack of choline also caused significant weight gain, and alterations in blood sugar regulation leading to diabetes, as well as deficits in motor skills. Regarding humans, one of the researchers stated, “it’s a twofold problem, first, people don’t reach the adequate daily intake of choline established by the Institute of Medicine in 1998. And secondly, there is vast literature showing that the recommended daily intake amounts are not optimal for brain-related functions.” They go on to explain how lack of sufficient choline each day also compromises learning and memory in humans. So, where can you get choline from food? The highest concentrations are found in animal-based foods like egg yolks, beef, salmon, and poultry. But if you are trying to go more plant-based, as I think you should, then you can get appreciable amounts of choline from soybeans and soy foods, as well as brussels sprouts, cauliflower, peanut butter, almonds, oat bran, beans, peas, broccoli, and whole wheat toast as well as some other foods, like wheat germ and soy lecithin – which most people don’t eat.

So, some prudent advice is to take 2 lecithin capsules per day (1200 mg per capsule), which provides 180 mg of choline per capsule, plus some other great phospholipids that the body can use for many purposes. After age 55 you should really add a supplement that contains:

  • CDP-choline
  • Huperzine A
  • Phosphatidylserine
  • Bacopa monnieri
  •  

Why? After age 55, it becomes more difficult for choline to cross the blood-brain-barrier and get into brin cells. The nutrients found in a supplement like this have been shown in human clinical studies to support memory function, especially in older subjects, helping them maintain and sometimes reverse early-stage memory loss and achieve more optimal brain levels of the memory chemical acetylcholine.

I have included the reference for this research paper in the text below.


Reference:

Nikhil Dave, Jessica M. Judd, Annika Decker, Wendy Winslow, Patrick Sarette, Oscar Villarreal Espinosa, Savannah Tallino, Samantha K. Bartholomew, Alina Bilal, Jessica Sandler, Ian McDonough, Joanna K. Winstone, Erik A. Blackwood, Christopher Glembotski, Timothy Karr, Ramon Velazquez. Dietary choline intake is necessary to prevent systems‐wide organ pathology and reduce Alzheimer’s disease hallmarks. Aging Cell, 2023;  https://onlinelibrary.wiley.com/doi/10.1111/acel.13775

 

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

Recommended Supplements

Memory Support Complex

Memory Support Complex

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 274 – Brown Rice Much Superior to White Rice for Health Outcomes

LMU-274

Brown Rice Much Superior to White Rice for Health Outcomes

Source: International Journal of Molecular Science (January 2023)

Lifestyle Medicine Update (January 25, 2023)

Many of us are often faced with the decision between choosing white rice or brown rice to accompany a meal. In the moment it can seem like a very benign and insignificant choice to make, but recent research has shown us that brown rice is a far superior health choice. For example, in 2019 a study published in the British Journal of Nutrition showed that providing overweight type 2 diabetics with brown rice instead of white rice for three months resulted in significant improvements in health parameters in the group ingesting the brown rice six days per week.

The brown rice group saw a significant drop in hemoglobin A1c, which is a marker for blood sugar control, as well as a decline in the bad cholesterol (LDL-cholesterol) and a decline in inflammatory blood markers. Moreover, epidemiology studies indicate that the consumption of white rice is strongly associated with the development of type 2 diabetes, while the opposite is true for brown rice consumption. Other studies dating back to 2014 have shown that brown rice, substituted for white rice, improves blood sugar regulation in diabetic subjects as well as cholesterol and inflammatory markers.

 In January of 2023 an important study was published in the International Journal of Molecular Science showing that constituents found in brown rice, not present in white rice, also increase the body’s defense against free radical damage by boosting antioxidant levels. We are learning that brown rice contains a unique molecule known as CAF (cycloartenyl ferulate), which is not found in white rice. CAF, which is both a polyphenol and phytosterol substance, shows impressive antioxidant properties and turns on, like an epigenetic switch, the synthesis of another important antioxidant made by the body, known as heme oxygenase-1 (HO-1). As well, brown rice contains various vitamin E compounds, which are also known to provide antioxidant protection in the body. The 2023 study showed that CAF in brown rice was able to significantly reduce free radical damage from hydrogen peroxide in mouse hepatoma cells, as a demonstration of its impressive antioxidant properties.  It’s also worth mentioning that 100 gm (3.5 oz) of brown rice provides 1.6-2.0 gm of fiber, while the same amount of white rice contains only 0.4 gm of fiber. Most of the fiber in brown rice is insoluble fiber, which helps support bowel regularity. Some studies have also shown that eating brown rice instead of white rice aids in weight loss.

The bottom line is that brown rice is much superior to white rice for many reasons and the 2023 study has shown that it evens provides unexpected antioxidant support to the body, which is associated with slowing the aging process and guarding against other cellular damage from free radicals linked to many degenerative diseases.

I have included the study references in the text below.


References:

 

Malik V.S. et al Substituting brown rice for white rice on diabetes risk factors in India: a randomized controlled study. British J  Nutrition. 2019; 12 (12): 1389-1397. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/substituting-brown-rice-for-white-rice-on-diabetes-risk-factors-in-india-a-randomised-controlled-trial/A0778FC028F6F25D0E6A73787EECECC4

 

Hongyan Wu, Toshiyuki Nakamura, Yingnan Guo, Riho Matsumoto, Shintaro Munemasa, Yoshiyuki Murata, Yoshimasa Nakamura. Cycloartenyl Ferulate Is the Predominant Compound in Brown Rice Conferring Cytoprotective Potential against Oxidative Stress-Induced Cytotoxicity. International Journal of Molecular Sciences, 2023; 24 (1): 822

 https://www.mdpi.com/1422-0067/24/1/822

 

Mohan V et al. Effect of brown rice, white rice and brow rice with legumes on blood glucose and insulin responses in overweight Indians: A randomized controlled trial. Diabetes Technol Ther. 2014; 16(5): 17-25. https://pubmed.ncbi.nlm.nih.gov/24447043/

 

Brown vs White Rice – Is one better for your health? Healthline  August 16, 2021. https://www.healthline.com/nutrition/brown-vs-white-rice

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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 273 – Regular Use of Vitamin D Supplements May Cut Melanoma Risk by More Than 50%

LMU-273

Regular Use of Vitamin D Supplements May Cut Melanoma Risk by More Than 50%

Source: J Melanoma Research (December 2022)

Lifestyle Medicine Update (January 18, 2023)

We all know that melanoma is a very lethal form of skin cancer and the risk of developing a melanoma has increased in recent years. The American Cancer Society states that 1:38 Caucasians and 1:1000 blacks will develop melanoma in their lifetime, according to current data. So, the study published in the journal Melanoma Research in December 2022 should be viewed as being very important and instructive. Most people know that we should avoid too much UV-light exposure and protect our skin with proper clothing, hats, sunglasses, and sunscreens to help reduce risk of melanoma.

But the 2022 study in Melanoma Research suggests that regular use of vitamin D supplements alone may reduce our risk of melanoma by more than 50%, after controlling statistically for other important risk factors. Moreover, the patients studied in this trial were all patients who were already at increased risk for melanoma development, including 96 immune compromised patients. Overall, the study involved almost 500 dermatology patients, who were at increased risk for melanoma development (ages 21-79 years of age). The study showed that regular users of vitamin D supplements had more than a 50% lower incidence of developing melanoma that non-users of vitamin D supplements.

As the researchers indicated, other recent studies have provided evidence of the benefits of vitamin D in melanoma, as well, such as the association with vitamin D supplementation and less aggressive melanoma lesions. The 2022 study was conducted in an area of Finland where melanoma incidence is known to be quite high. Unfortunately, this study showed that vitamin D supplementation did not reduce the severity of severity of photoaging, facial photoaging, actinic keratoses, nevus count, basal cell carcinoma and squamous cell carcinoma. It appeared that vitamin D supplementation was most impressive in its ability to help to reduce the development of melanoma – but that alone is very impressive and potentially lifesaving. The researchers did not comment on what dosage of vitamin D we should be taking each day, but for most people I think we can assume that 1,000 – 2,000 IU per day is a reasonable dosage, which will usually get your blood level into a protective range against many health conditions. The blood level of vitamin D to aim for, unless otherwise indicated by your doctor, is 85-150 nmol/L or 34 – 60 ng/ml

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

References:

Kanasuo E et al. Regular use of vitamin D supplement is associated with fewer melanoma cases compared to non-use: a cross-sectional study in 498 adult subjects at risk for skin cancers. J Melanoma Researc. 2022. https://journals.lww.com/melanomaresearch/Abstract/9900/Regular_use_of_vitamin_D_supplement_is_associated.51.aspx

 

Science Daily. Fewer cases of melanoma among people taking vitamin D supplements. January 8, 2023. https://www.sciencedaily.com/releases/2023/01/230109112555.htm

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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 272 – Nutrition and Lifestyle Significantly Affect Colorectal Cancer Risk

LMU-272

Nutrition and Lifestyle Significantly Affect Colorectal Cancer Risk

Source: European Prospective Investigation into Cancer and Nutrition Study (Am J Gastroenterology, December 2022)

Lifestyle Medicine Update (January 11, 2023)

In the December 2022 update from the European Prospective Investigation into Cancer and Nutrition Study, researchers reported their most recent findings with respect to the association between colorectal cancer incidence and nutrition, lifestyle, and body weight (BMI) measurements. The study followed almost 300,000 (295,865) people, mostly 35 to 70 years of age, for an average of 7.8 years,  who lived in Denmark, France, Germany, Greece, Italy, the Netherlands, Norway, Spain, Sweden, and the United Kingdom.

At the outset of the study, the researchers calculated a healthy lifestyle index (HLI) score for each subject, based on smoking status, alcohol consumption, body mass index (BMI), and physical activity. The data showed that a favorable healthy lifestyle score was associated with a 23% lower risk of developing colorectal cancer compared to an unfavorable healthy lifestyle score. This meant that people who didn’t smoke, avoided or ingested very little alcohol, who were at or near their ideal body weight, and who exercised regularly, had a risk of developing colorectal cancer that was 23% lower than those who were overweight, and/or who smoked, drank more alcohol and/or was less physically active. These findings should not be surprising as epidemiology studies suggest that 70-90% of colorectal cancer is preventable through more prudent diet and lifestyle factors.

With respect to diet and colorectal cancer, a study published in the BMC Medicine journal in November 2022 showed that men who ate the most plant-based foods had a 22% reduced risk of colon cancer, compared with those who ate the least. As they indicated, eating more plant foods increases the consumption of fiber and antioxidants associated with cancer prevention. As they also stated, it has long been known that people who avoid meat are at reduced risk, and this study adds additional evidence. Earlier in 2022 (August) a review of three other prospective studies was published in the British Medical Journal and showed that high consumption of ultra-processed foods was associated with an increased risk of developing colorectal cancer, especially in men. The combined results of these prospective studies provided strong evidence that men who ingested the highest amount of ultra-processed foods had a 29% increased risk of developing colorectal cancer compared to men with the lowest intake of these foods.

Overall, these studies, all published in the year 2022, continue to support the premise that healthier diet and lifestyle habits can help to prevent colorectal cancer development. As colorectal cancer is the second leading cause of cancer death, when you combine statistics for men and women, these findings take on an even greater degree of importance. Early detection of colorectal cancer is very important, especially after age 50, via colonoscopy, but in my opinion. you should also follow the principles of a colon cancer-prevention diet and lifestyle, as highlighted by the studies presented here, to help prevent the development of colon cancer in the first place.

I have included the references for all these studies in the text below.

References:

1. Edorardo B et al. Changes in lifestyle and risk of colorectal cancer in the European Prospective Investigation into Cancer and Nutrition. Am J Gastroenterol. Dec 2, 2022. https://journals.lww.com/ajg/Abstract/9900/Changes_in_Lifestyle_and_Risk_of_Colorectal_Cancer.550.aspx

2. Medscape Review of Article: https://www.medscape.com/viewarticle/986379?src=wnl_recnlnew3_ous_230102_MSCPEDIT_&uac=342474MN&impID=5055634  

3. Kim J et al. Plant-based dietary patterns defined by a priori indices and colorectal cancer risk by sex and race/ethnicity: the Multiethnic Cohort Study. BMC Medicine. November 2022. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02623-71.

4. Wang L et al. Association of ultra-processed food consumption with colorectal cancer risk among men and women: Results from three prospective US cohort studies. BMJ August 2022. https://www.bmj.com/content/378/bmj-2021-068921

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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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.