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LMU 318 – Vitamins and Minerals Help to Prevent and Treat Fatty Liver Problems (NASH)

LMU-318

Vitamins and Minerals Help to Prevent and Treat Fatty Liver Problems (NASH)

Source: J Cureus (2021)

Lifestyle Medicine Update (April 23, 2024)

There is a disturbing world-wide health trend involving fatty liver disease that is not caused by over consumption of alcohol. In the past, most fatty liver problems, which often lead to fibrosis and life-ending cirrhosis, were caused by excess alcohol intake. But in recent years a new fatty liver problem has swept across the globe, which entails a very serious fatty liver condition that is not caused by alcohol consumption, known as Non-Alcoholic Fatty Liver Disease (NAFLD) or Non-Alcohol Steatohepatitis (NASH). In most cases the cause of this problem is lack of physical activity, and/or high fat or high refined carbohydrate diet, as well as obesity.  According to most recent reports Non-Alcoholic Fatty Liver Disease (NAFLD) now affects 20-30% of the world’s population. More specifically, it affects 20-35% of adults, 15% of children and is found in up to 80% of obese individuals. It also occurs quite commonly in type 2 diabetics and in patients with hyperlipidemia (high fat levels in the blood) due to its association with insulin resistance and metabolic impairment. However, NAFLD can also affect individuals with normal weight and those without metabolic disorders, accounting for about 16% of total cases.

Fatty liver problems occur when more than 5% of liver cells become filled with fat, which often triggers events that tend to progress towards liver fibrosis. Further progression can lead to cirrhosis and an increased risk of primary liver cancer known as hepatocellular carcinoma. So, it’s important to get this problem diagnosed in the early stages when it is still reversible and non-life threatening. Your doctor should order standard liver function tests at your annual physical exam. If the ALT and/or AST blood levels are elevated then an abdominal ultrasound, MRI or CT-scan may be warranted to help confirm the diagnosis of a fatty liver problem. As a rule, NAFLD is a silent disease with very few manifestations until the later stages, and then suddenly the individual develops advancing fibrosis or cirrhosis, which requires a liver transplant, or their condition progresses to liver cancer. So, catching this problem early and reversing it is very important because there are no symptoms until it reaches the later stages. The main treatment for NASH is lifestyle modification, involving weight loss, increased exercise, reduced calorie consumption, especially high animal fat foods, fried foods, and sugary carbohydrates.

But emerging evidence suggests that vitamins and minerals also play a key role in preventing and reversing early-stage NASH.A brilliant review in 2012 in the journal Cureus, highlighted the important role played by vitamins A, B3 (niacin), B6 (pyridoxal), B9 (Folic acid), B12, C, D, and E. As the researchers detail, these vitamins can help to suppress liver inflammation, quench free radicals in liver cells that are known to do significant damage in cases of NASH, help preserve the integrity of liver cell components (mitochondria and endoplasmic reticulum), repair some liver cell damage, help to shuttle fats out of the liver and provide other preventive and therapeutic effects to support the health of liver cells. In fact, supplementation with 800 IU of vitamin E is one of the medical guidelines for the treatment of NASH. So, in addition to remaining fit and staying at or near your ideal weight, avoiding fatty animal products and fried foods and being careful with too many carbohydrate calories, some good evidence suggests that taking a high potency multiple vitamin and mineral each day that is enriched with higher levels of antioxidants like vitamin C and vitamin E, as well as a B-50 complex, may be one more important step to help prevent and better manage NASH.

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

References:

Abe R.A. M. et al. The role of vitamins in non-alcoholic fatty liver disease: A systematic review. Cureus. 2021,13(8): e16855 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8424975/

National Institutes of Health: Diagnosis of NAFLD & NASH. How do doctors diagnose NAFLD?
https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/diagnosis#:~:text=What%20tests%20do%20doctors%20use,difference%20between%20NAFL%20and%20NASH

 

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Dr. Meschino

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LMU 317 – Alpha Lipoic Acid Supplementation Shown to Support Kidney Function and Reverse Some Kidney Damage

LMU-317

Alpha Lipoic Acid Supplementation Shown to Support Kidney Function and Reverse Some Kidney Damage

Source: J Nutrients (2023)

Lifestyle Medicine Update (April 17, 2024)

The kidneys are an organ that are highly vulnerable to the aging process. Studies show that annual decrease in kidney function is about 1% year. As people age this often leads to chronic kidney disease, which is accelerated by increased free radical damage to the kidneys and conditions like diabetes. Currently 14% of the US population has chronic kidney disease, which often sets you on a path towards the need for dialysis treatment or a kidney transplant, in order to stay alive.  A large segment of the population is now over 65, which puts them in the super high-risk years for developing chronic kidney disease, not to mention the fact that type 2 diabetes is (which is very much on the rise) is also a major risk for chronic kidney disease, regardless of the person’s age (1,2). Studies have also shown that a healthy diet and lifestyle can help to preserve kidney function as we age and even reverse some kidney damage that has already occurred.  These strategies include remaining at a healthy weight, and not consuming excess protein, phosphate, or sodium, increasing daily water intake, exercising regularly, and eating foods that help keep cholesterol in the ideal range (3).

In addition to this, a brilliant review paper was published in the Journal Nutrients in April 2023, in which the authors reviewed all the available evidence showing the importance of alpha lipoic acid supplementation in preserving kidney function as we age and helping to reverse some kidney damage that may already have been caused be diabetes, high blood pressure (hypertension), iron overload, cadmium-induced kidney damage and kidney damage from chemotherapy drugs like cisplatin. The authors point out that experimental studies show that alpha-lipoic acid protects kidney cells and allows healing of some kidney cells by acting as a powerful kidney cell antioxidant, regenerating other antioxidants within kidney cells (Vitamins C and E), chelating and removing excess zinc, copper and iron from kidney cells, and reducing kidney cell inflammation (by decreasing release of NF-kb and inflammatory cytokines) (4) The human body normally makes alpha-lipoic acid, but as we age our body’s make significantly less of this vitamin-like substance. Studies have shown that taking a supplement containing alpha-lipoic acid can restore more youthful levels to our blood, tissues, and organs (including our kidneys), helping to slow and reverse some key aspects of the aging process (5,6). Remember too, that alpha-lipoic acid is also a critical cofactor for energy production in virtually all cells of the body. Many people report having more energy when they start taking a supplement containing appreciable amounts of alpha-lipoic acid.

Some studies show that N-acetylcysteine (NAC) also helps protect kidney function and reverse some kidney damage. NAC also helps to enhance our antioxidant defence against free radicals and exerts other important health benefits. So, NAC and alpha-lipoic acid appear to work synergistically to slow age-related changes and support kidney function as we age. By age 40, I think that most people should do what I do, and that is to take a supplement each day that contains alpha-lipoic acid, along with N-acetylcysteine, Milk thistle and L-glutamine. These four nutrients work together to help preserve our antioxidant defences and protect various tissues within our body, including our kidneys.

I have included the references for alpha-lipoic acid in the text below.

 

References:

  1. Chronic Kidney Disease in the United States, 2023
    https://www.cdc.gov/kidneydisease/publications-resources/ckd-national-facts.html
  2. Li G, Chen Y et al. Association between age-related decline of kidney function and plasma malondialdehyde. Rejuvenation Res. 2012, 15(3): 257-264. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388493/
  3. Rav N and Reddy P. H. Structural and physiological changes of the kidney with age and its impact on chronic conditions and COVID-19. Ageing Res Rev. 2023, 88: 101932 https://www.cdc.gov/kidneydisease/publications-resources/ckd-national-facts.html
  4. Kamt S.F., Liu J and Yan L.J. Renal protective roles of lipoic acid in kidney disease. Nutrients, 2023, 15(7): 1732 https://academic.oup.com/biomedgerontology/article/61/7/650/822618
  5. Reducing Aging Markers with Lipoic Acid. Life Extension Magazine (August 2023). https://www.lifeextension.com/magazine/2008/6/reducing-aging-markers-with-lipoic-acid
  6. Sethumadhaven S, Chinnakannu P. L-Carnitine and Alph-Lipoic Acid improve age-associated decline in mitochondrial respiratory chain activity of the rat heart muscle. Gerontology. 2006, 7: 650-659. https://academic.oup.com/biomedgerontology/article/61/7/650/822618

 

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

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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 316 – Ginger Supplementation Reduces High Blood Sugar, Insulin and HbA1c in type 2 Diatbetics

LMU-316

Ginger Supplementation Reduces High Blood Sugar, Insulin and HbA1c in type 2 Diatbetics

Source: J Nutrients (2024)

Lifestyle Medicine Update (April 3, 2024)

The incidence of diabetes was reported to be 382 million people worldwide, as of 2013, and the numbers have continued to escalate. Being overweight, as well as insufficient physical activity are two main drivers that have dramatically increased the incidence of this condition in the past few decades. In the meantime, researchers have been aggressively looking for natural solutions that can help to reduce high blood sugar levels (glucose), as well as other parameters related to diabetes and pre-diabetes, as poorly controlled blood sugar and related factors significantly increase the risk of heart attack, other vascular complications leading to gangrene and amputations, as well as many types of cancer, Alzheimer’s disease and the risk of more virulent, life-threatening infections. In other words, poorly controlled diabetes often leads to a shorter lifespan and a great deal of suffering and disability from the complications related to this condition. One of the natural agents shown to help reduce high blood sugar is the spice known as ginger. Ginger contains a number of active constituents shown to improve the ability of our cells to extract sugar (glucose) from our bloodstream. As a result, some impressive studies have shown that ginger supplementation significantly lowers blood glucose in many diabetic and pre-diabetic patients. As an example, a 2017 study published in the International Journal of Endocrinology and Metabolism showed that providing type 2 diabetic patients with 2,000 mg of a ginger supplement daily for 10-weeks lowered their blood sugar (glucose) by over 38 mg/dl, which is a very significant reduction. These patients also saw an improved LDL:HDL ratio, which also helps to reduce risk of heart and vascular disease. (1)

A 2024 meta-analysis, examining the efficacy of various herbs and spices on diabetes management (published in the journal Nutrients) showed that when you look at all the available studies, ginger supplementation is shown to significantly decrease not only blood sugar (glucose) in type 2 diabetics, but also their insulin levels and their HbA1c.  HbA1c is a blood test, which looks at long-term blood sugar regulation (past 4 months) and is a very strong predictor of future complications and premature death from diabetes. Lowering the HbA1c with ginger supplementation is a very important finding, as you can appreciate. This meta-analysis also suggested that other herbs and spices can be beneficial in helping to reduce high blood sugar in type 2 diabetics, such as cinnamon, black cumin, turmeric (curcumin) and saffron. But only ginger reduced all three important diabetic markers – glucose, insulin and HbA1c.

I think that many type 2 diabetics and pre-diabetics should consider including a ginger supplement (2,000 mg) each day into their regiment to help improve their condition and reduce risk of diabetic complications. Remember that ginger is also shown to help reduce joint inflammatory conditions in human studies and it halts the growth of various cancers in experimental studies using human cancer cell lines. (3) For prevention reasons, I take a supplement each day that contains ginger, curcumin, white willow bark extract and Boswellia. Each of these ingredients help to prevent age-related inflammation and may block key steps in cancer development. The presence of ginger and curcumin in this supplement can also help to keep blood sugar (glucose) and HbA1c in a more desirable range.

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

References:

  1. Arzati M.M. et al. The effects of ginger on fasting blood sugar, hemoglobin A1c, and lipid profiles in patients with type 2 diabetes. Int J Endocrinol Metab. 2017, 15(4): e57927. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5750786/#:~:text=Another%20research%20indicated%20that%20consuming,HDL%20and%20LDL%20(19)
  2. Garza M.C. et al. Effect of aromatic herbs and spices present in the Mediterranean diet on the glycemic profile in type 2 diabetes: A systematic review and meta-analysis. Journal Nutrients. 2004, 16(6): 756. https://www.mdpi.com/2072-6643/16/6/756
  3. Nachvak S. M. Ginger as an anticolorectal cancer spice: A systematic review on in vitro to clinical evidence. Food Sci Nutr. 2023, 11(2): 651-660 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9922148/#:~:text=In%20vitro%20studies%20have%20shown,et%20al.%2C%202014).

Other Relevant References:

  1. Ginger, Cinnamon, Cumin Improve Glycemic Control. Medscape April 3, 2024. https://www.medscape.com/viewarticle/ginger-cinnamon-cumin-improve-glycemic-control-2024a10004zf?ecd=WNL_trdalrt_pos1_ous_240326_etid6399624&uac=342474MN&impID=6399624
  2. Huang F. et al. Dietary ginger as a traditional therapy for blood sugar control with type 2 diabetes mellitus. Medicine (Baltimore). 2019, 98(13): e15054. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6455977/

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Dr. Meschino

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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 315 – Selenium Shows Evidence for Preventing Heart Failure: The leading cause of hospital admissions after age 65

LMU-315

Selenium Shows Evidence for Preventing Heart Failure: The leading cause of hospital admissions after age 65

Source: Int J Prev Med (2019)

Lifestyle Medicine Update (March 26, 2024)

It may interest you to know that about one in nine deaths is caused by heart failure – a condition where the heart muscle becomes too weak to pump blood through the system effectively. So, anything you can do to prevent this condition from developing should be a priority in my mind. Some classic risk factors for heart failure include high blood pressure, obesity, smoking, diabetes, and lack of fitness. But in recent years researchers have also discovered a strong link between sub-optimal selenium intake and selenium blood levels and a significant increase in heart failure risk. In fact, a 2019 study showed that heart failure patients have much lower selenium blood levels than healthy individuals who do not have heart failure. But the overall evidence is much more convincing than that. Previous studies have shown improvement in heart failure by providing heart failure patients with selenium supplementation and raising their blood selenium level into the ideal range. Selenium supplementation has also been shown to lower other risk factors for heart disease in these patients, lowering the LDL-cholesterol (the bad cholesterol), CRP (and inflammatory marker), and raising the good cholesterol (HDL) and improving insulin function, which helps regulate blood sugar. These were modest, but important effects for these high-risk heart failure patients.

https://pubmed.ncbi.nlm.nih.gov/29936923/

In areas of the world where soil levels of selenium are quite low (certain parts of China, New Zealand, and Finland as three prime examples) a form of heart failure known as Keshan disease is quite prevalent and providing citizens with selenium supplements is shown to prevent heart failure in these locations. More impressively, a large Swedish study, which provided 443 healthy elderly individuals with CoQ10 (200 mg) and selenium 200 ug) showed a more than 50% reduction in heart failure and cardiovascular deaths over a 10-year follow-up period, compared to individuals not taking these supplements. The researchers explain that achieving a blood level of selenium of 120 ug/L was optimal for protection against heart failure. Many adults walk around with selenium levels below 75 ug/L. The researchers explain that selenium is required to protect the heart muscle against free radical damage and inflammation, two culprits that can damage the heart muscle and weaken it. CoQ10, on the other hand, helps the heart muscle generate the energy required for optimal contraction. CoQ10 synthesis in the body declines with age, and thus people over the age 45 should consider supplementing with CoQ0 to help keep the heart muscle strong and functional. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666408/)

So, how much selenium should you take?

Some studies show that taking a supplement each day containing 200 ug of selenium helps many people reach an ideal blood level (100 – 145 ug/L), whereas taking only 54 ug per day was insufficient to achieve this outcome. https://pubmed.ncbi.nlm.nih.gov/25990689/  I personally take a high potency multiple vitamin and mineral each day that includes 200 ug of selenium for this reason, keeping in mind that heart failure is the most common cause of hospital admissions at medical clinics for patients older than 65 years. https://www.sciencedirect.com/science/article/pii/S2210833516000046#:~:text=Chronic%20heart%20failure%20(HF)%20occurs,population%20aged%2070%E2%80%9380%20years.&text=The%20prognosis%20is%20poor%20for,patients%20older%20than%2065%20years.  I also take a supplement with CoQ10, Hawthorn, Quercetin and L-Taurine, which helps maintain more optimal functioning of the heart muscle after age 45.

The bottom line is that many people walk around with sub-optimal selenium nutritional status, which can come back to haunt them over time, manifesting in the development of chronic heart failure. Getting that extra bit of selenium from a daily supplement makes good sense from my point of view. I have included the 2019 reference from the Int Journal of Preventive Medicine in the text below.

Thanks for watching and I’ll see you next time.

Reference:

Mirdamadi A et al. Selenium level in patients with heart failure versus normal individuals. Int J Prev Med. 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6941308/

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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 314 – More Plant-based Diet Helps Improves Sexual Function and Quality of Life in Men Previously Treated for Localized Prostate Cancer

LMU-314

More Plant-based Diet Helps Improves Sexual Function and Quality of Life in Men Previously Treated for Localized Prostate Cancer

Source: Journal Cancer (January 2024)

Lifestyle Medicine Update (March 20, 2024)

On a number of occasions in the past I have cited research showing that a more plant-based diet is strongly associated with a reduction in risk of developing prostate cancer. Evidence also shows that men who have localized prostate cancer, who are under medical surveillance, show much slower tumour progression if they follow a more plant-based diet. But in January 2024, researchers examining evidence from the large Health Professionals Follow-up Study have gone on to show that for men who previously were treated for localized prostate cancer (mainly with surgery – radical prostatectomy or radiation), the men who followed a more plant-based diet after their surgery had much better sexual function (meaning less erectile dysfunction) than men who continued to eat a diet containing more high fat meat and dairy products. As well, the men following the more plant-based diet also had less urinary incontinence, better bowel function, lower incidence of depression, fewer hot flashes, better hormonal balance, and higher quality of life scores. The study involved over 3,000 men who previously were treated for localized prostate cancer and were followed for the ensuing 7 plus years.

As Dr. Justin Gregg MD (urology researcher at University of Texas MD Anderson Cancer Center in Houston Texas) pointed out in the Medscape interview about this study (March 20, 2024), research has found the Mediterranean diet (fruits, vegetables, legumes, nuts, a little meat, and dairy products) can slow tumour progression among men with localized prostate cancer on active surveillance. He went on to add that the results are not entirely surprising, as prior studies have shown an association between a more plant-based diet and improved sexual function even in men who do not have prostate cancer. And Dr. Kenneth Jacobson MD (professor of urology and director of lifestyle medicine at the Medical College of Wisconsin, in Milwaukee, Wisconsin) said the new findings help establish “the positive role of diet quality and plant-based diets, specifically on quality of life after prostate cancer diagnosis and treatment for men with non-metastatic prostate cancer.” The authors of the study also point out that not only is a more plant-based diet helpful for prostate health in general and quality of life scores (including improved sexual function in men), but it’s also protective against cardiovascular disease, as many men who survive prostate cancer often die from heart attack and stroke because they are also in the high-risk age-bracket for cardiovascular disease.

Regarding diet and prostate cancer, it is well established that many nutrients and phytonutrients found in plant food are shown to block steps in involved in the development of many cancers, including prostate cancer, whereas the fats and high levels of animal protein found in meat and high fat dairy products have the opposite effect (cancer-promotion). I think that it’s important to note that in this study, none of the men became strict vegetarians or vegans, they simply consumed less meat and dairy products and focused more on plant-based foods (including soy products by the way). I would also add that after age 40, due to age-related changes in the prostate gland, that men should also consider taking a supplement each day containing natural agents shown to block the build up the dangerous type of testosterone (DHT), which is strongly associated with increased risk of prostate cancer and its progression.

I personally take a supplement containing:

Saw Palmetto

Pygeum Africanum

Soy Isoflavones

Beta-Sitosterol

Stinging Nettle

Pumpkin Seed Extract

Lycopene.

I have included the references for this study and the related Medscape Article in the text below.

References :

Loeb S. et al. Plant-based diet associated with better quality of life in prostate cancer survivors. Cancer. 2024-1-11. https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.35172

Medscape Article:  Plant-based diet a boon for Men with Prostate Cancer. Howard Wolinsky (published March 20, 2024). https://www.medscape.com/viewarticle/plant-based-diet-boon-men-prostate-cancer-2024a1000342

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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 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/

 

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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

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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.

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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.

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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 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

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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 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

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Dr. James 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.