You’ll have much more success with your nutrition goals if you think and focus on the foods you can have, and not the ones you can’t have, or the ones you are trying to give up.

Eat Smart, Live Well, Look Great

Success with nutrition and lifestyle goals is easier for most people if they don’t purchase high-fat and deep-fried snack and dessert items for their home. “Out of sight, out of stomach”, as the saying goes. Try to have healthier snack items in your home, not ones that can sabotage your other wellness efforts.

Eat Smart, Live Well, Look Great

Beans and peas of all kinds have both cholesterol-lowering and colon-cleaning fiber, as well as some impressive anti-cancer nutrients such as lignans. They also don’t spike blood sugar like bread, pasta, rice, and potatoes and thus, are a great low-glycemic alternative to starchy carbohydrates, providing many impressive health benefits and a feeling of post-meal contentment (satiety).

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/

Eat Smart, Live Well, Look Great

Vitamin A is an often-overlooked essential nutrient for optimal immunity, as sub-optimal vitamin A status is known to increase risk of many infections and impair the body’s immune response to an infectious process. The National Health and Nutrition Exam Surveys indicate that approximately 43% of adults do not meet the daily recommended intake level of vitamin A. You can help ensure adequate vitamin A nutritional status by regularly including healthy foods in your diet, such as orange and yellow fruits and vegetables, along with dark green leafy vegetables, low fat dairy products, fish, and fortified high-fiber breakfast cereals. Keep vitamin A-rich foods on your radar. It’s another key factor for healthy life expectancy.

References:

https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

https://www.ncbi.nlm.nih.gov/books/NBK230968/

https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

Eat Smart, Live Well, Look Great

If late-night snacking is a challenge for you, many people counter this temptation by keeping their hands and minds busy and focused on other distractions. Pursuing activities like playing or learning a musical instrument, knitting or sewing, working on puzzles, taking dance lessons or practicing dance moves or performances, painting, drawing, sculpting, woodworking, computer games, writing a book, cleaning out or organizing cupboards and drawers, automotive endeavors and other hobbies, engage your hands thus preventing you from easily reaching for food, while at the same time enabling you to derive pleasure or a sense of accomplishment from the distraction.

Eat Smart, Live Well, Look Great

It’s so much easier to exercise if you combine it with a pleasurable activity. Many people succeed with their cardio workouts by watching their favorite TV shows or streamed entertainment, or news shows, documentaries etc., while exercising.

Eat Smart, Live Well, Look Great

Individuals who get adequate rest are shown to have better compliance with their exercise and food selection goals. Most people need 6-8 hours per night. Athletes who train 4 or more hours per day, often need up to 10 hours of sleep in every 24- hour period in order to maintain their training intensity and achieve continued gains in performance. For the rest of us, even a modest exercise routine demands adequate sleep, which many people fail to get, resulting in poor exercise compliance from fatigue, and sub-optimal results. Fatigue also makes us more prone to making bad food choices throughout the day.

Eat Smart, Live Well, Look Great

An important indicator of healthy life expectancy and longevity is your Hemoglobin A1c (HbA1c) fasting blood level. HBA1c is a measure of how much you are sugar-coating the proteins in your blood, which reflects your blood sugar regulation over the past 3-4 months. A high HbA1c occurs in diabetes (a reading over 6.5), whereas a reading below 5.0 (but above 4.0) has been shown to be the best for longevity and healthy life expectancy. This is because sugar-coated proteins (AGE-proteins) cause blood vessel inflammation as well as eye, kidney, and brain damage over time. So, a key wellness strategy is to keep your blood sugar (glucose) and your HBA1c in the ideal range. At your next doctor’s visit, ask your doctor for your HbA1c reading.

Eat Smart, Live Well, Look Great

Although drinking fruit juice can spike your blood sugar, one juice to consider for daily consumption is pomegranate juice (just 4 ounces), as it contains ellagic acid and other unique constituents shown to have impressive anti-cancer properties, especially regarding breast and prostate cancer.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560105/

Eat Smart, Live Well, Look Great

Many people don’t realize that artichokes have impressive cholesterol-lowering properties via several biological mechanisms. Adding them regularly to other cholesterol-lowering foods, such as a bean salad or as a vegetable side dish is one more way you can help to keep your blood cholesterol in the ideal range.

References

https://www.ncbi.nlm.nih.gov/pubmed/22746542

https://link.springer.com/article/10.1007/s11130-015-0503-8

Eat Smart, Live Well, Look Great

If you reduce your calorie intake by just 100 calories per day (very easy to do) and you increase your activity by 100 calories (15-minute walk), you lose 24 pounds of fat from your body over the next 12 months.
Reference: Sports and Exercise Nutrition (4th edition) McArdle W, Katch F, Katch V. Wolters Kluwer/Lippincott Williams & Wilkins (Publisher)


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One mechanism involves vitamin D’s hormone-like action, which stimulates cells that line the intestinal tract to increase synthesis of the protein carrier that shuttles calcium from the gut across the intestinal wall into the bloodstream. This process increases the absorption of calcium, thereby enabling it to be incorporated into the mineralization of bone. To help optimize bone health and prevent osteoporosis, a blood vitamin D level of 75 – 150 nmol/L (30-60) ng/ml) should be your target.

Reference: https://www.ncbi.nlm.nih.gov/books/NBK278935/


Eat Smart, Live Well, Look Great

One pound of body fat contains 3,500 calories. Every time you walk or run 1 km, you burn as many calories as you weigh in kilograms (kg). So, if a person weighs 70 kg and they walk 1 km they burn 70 calories. If they walk 5 km, then they burn 350 calories. If they do it every day, then they burn 3,500 calories (or 1 lb of fat) from their body every 10 days)

Reference: Exercise Physiology – 2nd edition. McArdle W, Katch F, Katch L. Lea & Febiger (Publisher)


Eat Smart, Live Well, Look Great

LDL-cholesterol (LDL-c) is the bad cholesterol that clogs arteries leading to heart attacks, strokes and other occlusion problems. The foods that raise blood levels of LDL-c include high fat and dairy products, tropical oils (coconut and palm oil), foods with trans-fats and deep-fried and breaded foods. To reduce risk of heart and vascular disease, aim to follow a diet that gets your fasting LDL-c blood level below 2.0 mmol/L (77 mg/dl) or, more ideally, below 1.5 mmol/L (58 mg/dl).
Reference:
https://www.healthline.com/health/high-cholesterol/levels-by-age#adults


Eat Smart, Live Well, Look Great

To prevent the forward curvature of the spine (hunch back appearance) that often occurs as people get older, ask a fitness instructor or personal trainer how to correctly do Upright Rowing with a barbell. This exercise helps maintain more youthful and upright posture as the years go by. Three sets of 8-12 repetitions, 2-3 times per week is all that’s needed.
Here’s a good video on the technique:
https://www.google.com/search?q=video+on+how+to+perform+uprigth+rowing+with+barbell&rlz=1C1GCEV_enCA860CA860&oq=video+on+how+to+perform+uprigth+rowing+with+barbell&aqs=chrome..69i57j33.15183j0j8&sourceid=chrome&ie=UTF-8#kpvalbx=_ESynXouyI4zatQbisruIDg41


Eat Smart, Live Well, Look Great

Ground flaxseeds contain cholesterol-lowering and colon cleaning fiber, as well as unique phytonutrients that are shown to block steps in breast and prostate cancer development. Flaxseeds have also helped diabetics lower their blood sugar level.
Many experts suggest adding 1 heaping tablespoon of ground flaxseeds each day to your breakfast cereal, shake mix, juice or other foods to derive the health benefits available from these humble little seeds – one more easy and practical component of your wellness strategy.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
https://www.oncologynutrition.org/erfc/healthy-nutrition-now/foods/flaxseed-prostate-cancer-risk

Eat Smart, Live Well, Look Great

Evidence suggests that a vitamin D blood level above 75 nmol/L (30 ng/ml) and below 140 nmol/L (56 ng/ml) is the best range to help prevent respiratory tract infections. This is because you need enough vitamin D to promote the synthesis within immune cells of molecules that pierce a hole through viruses, bacteria etc., to destroy them. Bear in mind that too high a blood level of vitamin D impairs the function of lymphocytes, which are needed to fight an infection, if it gets started.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3686844/


Eat Smart, Live Well, Look Great

Ice cream usually contains 10% milk fat or higher, which can add many unwanted calories to the diet, including cholesterol-raising saturated fat. Here are some low-fat and low-calorie alternatives to consider that can minimize the damage in the moment of temptation:

Low-fat fudgesicles – look for 90 calories or less
Low-fat Greek Yogurt – look for 80 calories in a 3.5 oz serving
Gelatos – look for 90 calories in a 3.5 oz serving
Sorbets – look for 100 calories or less in half a cup serving size.


Eat Smart, Live Well, Look Great

When it comes to exercise, there are three basic rules that ensure success on any given day:

1. Start Where You Are – don’t focus on the fitness level of other people. Start where you are and begin making progress against your own baseline at your own pace.
2. Do What You Can – do only what you are capable of on any given day, knowing that some days you will feel more energized than others.
3. Use What You Have (available). Use whatever equipment or facilities you have available, even if it’s just power walking outside for 30-40 minutes per day and/or doing resistance training with your own body weight on a mat.



Eat Smart, Live Well, Look Great

Non-fat Greek Yogurt not only contains less lactose and almost double the amount of protein per serving size than regular yogurts (15-20 gm of protein vs 9 gm in non-Greek yogurt), but consumers of low-fat Greek yogurt show impressive results at keeping age-related weight loss in check. It also provides 20-30% of the daily calcium requirement in a single serving (6 oz).

Reference: https://health.usnews.com/wellness/food/articles/greek-yogurt-vs-regular-yogurt-which-is-more-healthful

Eat Smart, Live Well, Look Great

Green tea contains the highest amount of EGCG (epigallo-catechin gallate) and other unique polyphenols linked to the prevention of Alzheimer’s disease and some cancers. Consider drinking 3- 5 cups per day to acquire a meaningful dose of these health-promoting phytonutrients. References: https://www.ncbi.nlm.nih.gov/pubmed/22202078 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4384709/

Beta-carotene is one of many carotenoids found in fruits and vegetables. It is also an orange-red pigment that accounts for the orange color of carrots, sweet potatoes, apricots, butternut squash, cantaloupe, and red-orange bell peppers, which are high in beta-carotene content; But, so are many dark green leafy vegetables (spinach, broccoli, etc.) where the high chlorophyll content masks the beta-carotene in these foods, making them green.
Beta-carotene is not only an antioxidant but one-sixth of your beta-carotene consumption can be converted into vitamin A if your body requires it. Studies show that over 40% of the population gets only half of the recommended daily intake of vitamin A. As such, more beta-carotene intake can help ensure your body achieves optimal vitamin A nutritional status. Unlike preformed vitamin A, if your body doesn’t need more vitamin A your body simply DOES NOT convert beta-carotene into vitamin A, thus preventing vitamin A toxicity.
Beta-carotene also supports immune health and shows various important anti-cancer properties, especially when ingested from foods containing beta-carotene. Keep beta-carotene on your radar and try to have at least one beta-carotene-rich fruit or vegetable each day if possible.

Reference: http://pennstatehershey.adam.com/content.aspx?productid=107&pid=33&gid=000286

Lycopene is the sister compound to beta-carotene (carotenoids) that makes tomatoes red. Lycopene is a powerful antioxidant but also demonstrates other impressive properties related to immune health and anti-cancer mechanisms, especially with respect to prostate cancer.
Tomatoes, and especially tomato sauce (processed tomatoes), are the highest in lycopene content. Watermelon, pink grapefruit, papaya, red bell peppers, and guavas also have respectable amounts. But, as much as possible try to get lycopene from tomatoes and tomato sauce. Make it a priority on your weekly wellness checklist, aiming for at least 3 servings a week.

References:
https://academic.oup.com/jnci/article/91/4/317/2543924
https://www.mdpi.com/2072-6643/11/3/633/htm

The Quadriceps muscle consists of 4 muscles on the front of your thigh that merge together above the kneecap to form the tendon (patellar tendon) that goes over the kneecap to insert on the lower leg bone (the Tibia). The Quadriceps muscle on the innermost aspect of the front of your thigh is known as the Vastus Medialis. Unlike the other Quadriceps muscles, it is not used during normal walking. It only contracts in the last 10 degrees of knee extension. As a result, many people have weak Vastus Medialis muscles from lack of use, which greatly contributes to the risk of knee problems, especially chondromalacia patella, patellofemoral syndrome, or lateral dislocation of the kneecap itself.
An excellent way to maintain Vastus Medialis strength is to incorporate the knee extension machine into your strength training program. Two to three sets of 8-12 repetitions, twice or three times a week, can make a big difference in preserving your knee function and preventing various knee inflammatory and degenerative conditions.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6458583/

One of the greatest risks for people with sedentary jobs is the loss of muscle mass in the gluteal muscles as the years go by. The gluteus muscles are the ones that propel you out of your chair as you go from sitting to standing and they are an important muscle group to prevent falls and related fractures as you age.
Many older individuals who are confined to wheelchairs and the use of walkers are in this predicament because they slowly allowed their gluteal muscles to atrophy and deteriorate over time, which leads to a lack of strength, balance and increased instability upon standing and walking.
You need to preserve your gluteal strength if you hope to remain an independent person as you age. The good news is that your glutes are activated when you walk or run up a hill or stairs, do squats, or use the leg press machine at the gym. The bad news is that your glutes are NOT ACTIVE WHEN YOU WALK ON LEVEL GROUND OR DOWN A HILL. So, you must do something other than a walking program to preserve and/or strengthen your gluts in your day-to-day program. It’s an important consideration in your healthy life expectancy plan.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4101852/

When we are under acute or chronic stress, the body over-secretes a hormone called ACTH, which causes the adrenal glands to pump out large amounts of cortisol. High cortisol levels, if left unchecked over a long period of time, can cause inflammation throughout the body, weaken the immune system – increasing the risk of infection and cancer – disturb brain function, contribute to depression and anxiety and other mental health problems and zap your energy.
Three natural herbal agents have shown promise in mitigating the effects of stress on the body by suppressing the over-secretion of stress hormones and exerting positive effects on immune and brain function, include Ashwagandha, Rhodiola and Schisandra.
As part of stress management, it may be prudent to consult a nutritional medicine expert who can direct you to a product containing these three adaptogen herbs if you feel that stress is having a negative impact on your health, productivity and/or quality of life.

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

As we age, our maximum attainable heart (MAHR) declines. You estimate your MAHR by subtracting your age from the number 220. This represents the fastest your heart can beat under all-out sprint-like conditions, in heartbeats per minute.

Once you calculate your MAHR, know that if you exercise with a heart rate that is between 50% and 75% of your MAHR, you will be in the zone that provides important benefits to your cardiovascular health and also greatly enhances the burning of your body fat. In fact, just exercising at 50% of your MAHR is a great way to burn fat without having to over-exert yourself.

If you intend to lose some weight, then performing this type of aerobic training 5-7 times per week for 30-45 minutes is recommended. If you just want to preserve your cardio health and body weight, then 3-4 times per week is usually adequate.

Reference: https://www.active.com/fitness/articles/how-to-calculate-your-training-heart-rate-zones

Eating fish a couple of times per week is a great way to acquire omega-3 fats from the diet. However, certain fish are known to contain high amounts of mercury and should be avoided or consumed sparingly at best.
These include the larger, older predatory fish such as swordfish, tilefish and mackerel, and the FDA advises women who are nursing or pregnant to avoid these fish completely.
Tuna, red snapper, and orange roughy are lower in mercury, but nursing or pregnant women should still limit their consumption of these fish to 12 ounces per week.

Reference: What we can expect from omega-3 fatty acids. Dr. Eric J Chan MD. https://pubmed.ncbi.nlm.nih.gov/19339640/

The omega-3-fat, known as ALA (alpha-linolenic acid) is found in flaxseeds, walnuts, and soybeans. The body can slowly convert some ALA into the omega-3 fats EPA and DHA, which are important for cardiovascular and brain health.

For individuals who avoid consuming fish or fish oil supplements, a respectable alternative is to consider taking flaxseed oil (1200 mg capsules, possibly 2-3 per day) to help your body achieve a more desirable nutritional status of ALA, EPA and DHA omega-3 fats, in addition to consuming soy products and walnuts.

References:
What we can expect from omega-3 fatty acids. Dr. Eric J Chan MD. https://pubmed.ncbi.nlm.nih.gov/19339640/

The US FDA approved the use of a fish oil supplement to reduce high triglyceride blood levels (higher than 500 mg/dL or 5.65 mmol/L) along with diet and regular exercise.

The protocol provides 2-4 capsules per day using a 1-gm fish oil supplement containing 375 mg of DHA and 465 mg of EPA.

Fish oil supplements also show promise in helping to reduce inflammation, high blood pressure, the formation of abnormal blood clots and may help prevent the development of dangerous heart arrhythmias.

Reference:
What we can expect from omega-3 fatty acids. Dr. Eric J Chan MD. https://pubmed.ncbi.nlm.nih.gov/19339640/

Part A: More Than Double the Protein

Greek yogurt is essentially the same as regular yogurt with the addition of one critical step – straining. At the end of the process, the Greek yogurt is strained to remove the excess watery whey, creating a more protein-dense product.
Thus, Non-Fat Greek yogurt contains up to 24.5 gm of protein per serving (8 oz or 1 cup or 236 ml), which is about the same as the amount of protein found in a typical chicken breast.

Regular Yogurt usually contains only 9 or 10 grams of protein per serving (8 oz or 1 cup or 236 ml)

References:
https://www.liveeatlearn.com/greek-yogurt/


https://www.eatthismuch.com/food/nutrition/nonfat-greek-yogurt,5811/


https://www.healthline.com/nutrition/foods/yogurt

Part B: Less Lactose

Non-Fat Greek yogurt contains less lactose than regular Non-Fat Yogurts; less than 6.5 gm vs less than 8.5 gm per serving (1 cup or 8 oz or 236 ml).

Up to 75% of people develop some degree of lactose intolerance as they age (due to the decrease in the synthesis of lactase enzyme by the cells that line the small intestine), but most people with lactose intolerance can still tolerate up to 12 gm of lactose per day without any intestinal or other symptoms

References:
https://healthyeating.sfgate.com/can-lactose-intolerant-eat-yogurt-aged-cheese-6130.html


https://www.healthline.com/nutrition/lactose-intolerance-101#section6

Part C: Less Sugar and Superior Nutritional Composition

Because Non-Fat Greek Yogurt has been strained, it contains 40% less sugar, 38% less sodium, and more than twice the protein content of regular non-fat yogurts.

Like other yogurts, it is also high in calcium (264 mg or more per 8 oz serving) and potassium (and low in sodium – which may help to reduce high blood pressure). It also contains respectable amounts of vitamin A, B6, B12, magnesium, phosphorous, zinc, copper, manganese, selenium, niacin, folate, choline and betaine.

And, of course, it contains virtually no saturated fat (0.3 gm) or cholesterol (12 mg) and less than 1 gm of total fat.

References:

https://health.usnews.com/health-news/blogs/eat-run/2014/05/05/the-health-benefits-of-greek-yogurt

https://www.eatthismuch.com/food/nutrition/nonfat-greek-yogurt,5811/

https://www.eatthismuch.com/food/nutrition/nonfat-greek-yogurt,5811/

Part A: Published Statistics and High Fat Meat Products

Colon cancer is the second-leading cause of cancer death in much of the developed world when you combine statistics for men and women. (Lung cancer is number one). World-wide evidence suggests that 70-90% of colon cancer cases are preventable through more prudent diet and lifestyle factors.
One of these factors appear to be too much high-fat meat consumption, especially beef.
The high-fat content stimulates excess bile secretion into the intestinal tract, which helps to digest the fat. However, bile acids often get converted into colon cancer-causing by-products (secondary sterols) by the gut bacteria. These by-products have been shown to produce cancerous lesions in the cells that line the colon, which can lead to polyp and tumor formation.

Also, the high content of iron in red meat is reported to promote colon cancer via the generation of free radicals, which can produce mutations in the genetic material of the cells that line the colon.

Thus, exercising caution when it comes to high-fat meat consumption is one way in which we are likely to reduce our lifetime risk of colon cancer.

Primary Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796096/

Part B: Cooking Meats to High Temperatures Strongly Linked to Increased Risk

Cooking meats at high temperatures results in the production of heterocyclic amines (HA) and polycyclic aromatic hydrocarbons (PAH), both of which are believed to have carcinogenic properties and are strongly linked to an increased colon cancer risk (and other cancers). These types of carcinogens are created to an appreciable degree when using high-temperature grilling, barbecuing, pan-frying, deep frying, charring, overcooking meats (well done), and exposing meats to an open flame.

Here is a safer plan to cook meat to reduce HA and PAH content.

1. Trim all visible fat to reduce drippings into the flame. The more smoke that is made, the more PAHs form.

2. Marinate your meat in wine or beer. The antioxidants help the HCAs from forming.

3. Rub fresh or dried herbs on both sides of your meat before grilling such as rosemary, thyme, oregano, and basil. The herbs contain antioxidants which help prevent HCAs from forming.

4. Precook your meat in the oven – the less time your meat is on the grill, the less charring will occur.

5. Turn meat over frequently while on the grill.

6. Remove any visible charred portions of meat.

7. Choose fish or chicken rather than red meat, which some studies have shown can increase certain cancers. Avoid processed meats such as hot dogs and sausages – there is strong evidence processed red meats may increase cancer risk.

8. Eat plenty of vegetables, especially cruciferous vegetables, which have high amounts of antioxidants. Eating a diet rich in vegetables has been consistently associated with a protective effect against cancer.


References:


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796096/#r22191-33

https://pubmed.ncbi.nlm.nih.gov/12351159/

https://columbiasurgery.org/news/2015/08/05/how-safely-grill-decrease-your-risk-cancer

Diets high in protein, particularly protein from plants such as legumes (peas, beans and lentils), whole grains and nuts, have been linked to lower risks of developing diabetes, heart disease and stroke, while regular consumption of red meat and high intake of animal proteins have been linked to several health problems.
This was the finding from the May 20, 2020 publication in the British Medical Journal, which analyzed all the available human studies looking at the link between protein intake and risk of death from all causes, including cardiovascular and cancer mortality (A systematic review and meta-analysis of prospective cohort studies).
Researchers reviewed the results of 32 studies that reported risk estimates for all-cause mortality, as well as cardiovascular and cancer mortality, in adults aged 19 or older.
The beneficial effects of plant proteins are considered to be their association with favorable changes in blood pressure, cholesterol and blood sugar levels, which might help to lower the risk of conditions such as heart disease and type 2 diabetes, according to the researchers.

Reference:
https://www.bmj.com/content/370/bmj.m2412

If you choose to be vegan and thus, eating fish or taking fish oil supplements is not for you, then a brilliant way to optimize your omega-3 fat intake includes ingesting an omega-3 fat supplement derived from microalgae.

Microalgae omega-3 fat supplements contain the impressive EPA and DHA omega-3 fatty acids, shown to help reduce the risk of heart disease, cancer, inflammation, and support brain health as well as brain development during pregnancy and breastfeeding.
.
There are many health reasons to avoid eating fish and animal foods, as most vegans know. In addition, there are environmental benefits to choosing algal oil; overfishing (catching fish at rates higher than fish can reproduce) negatively affects ocean food chains, increases global food insecurity, and destroys coral reefs, contributing to climate change.

Suffice to say, algae-based DHA+EPA supplements are a much more sustainable choice than fish-based supplements.

You can derive omega-3 fats from the consumption of flaxseeds (and flaxseed oil), chia seeds, walnuts, edamame, and certain vegetable oils, which contain the omega-3 fat alpha-linolenic acid (ALA).

The body converts some ALA into DHA and EPA. However, this conversion rate is often slow, making it possible but not likely, that vegans and vegetarians can consume enough ALA to obtain optimal EPA and DHA nutritional status. Algae-based omega-3 fat supplements already contain EPA and DHA in appreciable amounts, making them a strong consideration for vegans.

Click on the link below to see various brands that sell omega-3 fat supplements from microalgae:

https://www.todaysdietitian.com/enewsletter/enews_0917_01.shtml

In a randomized, controlled feeding study, the researchers found that when participants ate a meal high in fat and carbohydrates with six grams of a spice blend added, the participants had lower inflammation markers compared to when they ate a meal with less or no spices. Studies show that inflammation can spike after a person eats a meal high in fat or sugar.

In this study (Journal of Nutrition 2020) researchers used a blend of basil, bay leaf, black pepper, cinnamon, coriander, cumin, ginger, oregano, parsley, red pepper, Rosemary, thyme, and turmeric.

Blood results showed that inflammatory cytokines were reduced following the meal containing six grams of spices compared to the meal containing two grams of spices or no spices. Six grams roughly translates to between one teaspoon to one tablespoon, depending on how the spices are dehydrated.

The study involved 12 men, ages of 40 and 65, who were overweight or obese, and had at least one risk factor for cardiovascular disease.

Reference:
https://academic.oup.com/jn/article/150/6/1600/5811497

Tea drinkers have been saying it for years. Water heated in a microwave just isn’t the same.

Typically, when a liquid is being warmed, the heating source — a stove, for example — heats the container from below. By a process called convection, as the liquid toward the bottom of the container warms up, it becomes less dense and moves to the top, allowing a cooler section of the liquid to contact the source. This ultimately results in a uniform temperature throughout the glass.

Inside a microwave, however, the electric field acting as the heating source exists everywhere. Because the entire glass itself is also warming up, the convection process does not occur, and the liquid at the top of the container ends up being much hotter than the liquid at the bottom.

Solids don’t undergo convection, so getting your leftovers to warm up uniformly is a completely different story.

Reference:

Peiyang Zhao, Weiwei Gan, Chuanqi Feng, Zhongxing Qu, Jianlong Liu, Zhe Wu, Yubin Gong, Baoqing Zeng. Multiphysics analysis for unusual heat convection in microwave heating liquid. AIP Advances, 2020; 10 (8): https://aip.scitation.org/doi/10.1063/5.0013295

The main problem with overeating is that it adds more stored energy to our bodies (in the form of fat), which can culminate in obesity if you overeat day after day. However, a 2020 study shows that if an otherwise healthy person overindulges occasionally, for example eating a large buffet meal or Christmas lunch, then there are no immediate negative consequences in terms of losing metabolic control or suddenly gaining weight.
Results show that after eating maximally double the amount a person would normally consume at a meal and feeling really stuffed:

Blood sugar (glucose) levels were no higher than after a normal meal.
The amount of insulin in the blood was 50% higher than normal (this hormone is released by the body to control blood sugar levels).
Blood lipids (triglycerides and non-esterified fatty acids) were only slightly higher despite having consumed over twice as much fat. This is interesting because previous research had shown that blood lipids increase proportionally when low-to-moderate amounts of fat are consumed.
Hormones that are released by the gut to stimulate insulin secretion and increase feelings of fullness were changed the most by overeating
The study revealed that humans are capable of eating twice as much food as is needed to make us feel ‘full’, but that our bodies are well-adapted to an excessive delivery of dietary nutrients at one huge meal. Specifically, those tested in this study were able to efficiently use or store the nutrients they ingested during the pizza-eating challenge, such that the levels of sugar and fats in their blood were not much higher than when they ate half as much food.
The bottom line is to consume food in a measured and prudent way on a daily basis, but not to beat yourself up mentally or emotionally if you overindulge occasionally. The damage is minimal.

Reference:
Aaron Hengist, Robert M. Edinburgh, Russell G. Davies, Jean-Philippe Walhin, Jariya Buniam, Lewis J. James, Peter J. Rogers, Javier T. Gonzalez, James A. Betts. Physiological responses to maximal eating in men. British Journal of Nutrition, 2020; 124 (4): 407 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/physiological-responses-to-maximal-eating-in-men/25C29D75CB1553B9D3D23E276295A4D8

You have probably heard that avocados, olives and nuts, including peanut butter, contain healthy fats. These foods are high in the monounsaturated fat known as oleic acid, which has been shown to help lower bad cholesterol, improve blood vessel function, and may also improve blood sugar regulation. So, yes these foods contain healthy monounsaturated fat.

Nuts with the highest monounsaturated levels include almonds, cashews, pecans, and macadamias. Nut butters are also a good source, as is extra virgin olive oil, canola oil, and peanut oil.
But don’t overdo it, as too much fat of any kind can lead to weight gain. So, use small amounts of these oils and moderate servings only of foods rich in monounsaturated fats. For example, a handful of nuts is plenty, or a tablespoon of peanut butter, or a couple of small slices of avocado, or a teaspoon or two of olive oil, canola oil or peanut oil.

References:
Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775
American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats

The consumption of foods high in saturated fat turns on cholesterol production within the liver, which is required to transport these fats through the blood stream. In turn, this raises blood levels of the bad cholesterol linked to heart attacks and stroke.

Here are common foods that contain high amounts of saturated fat:
fatty beef
lamb
pork
poultry with skin
beef fat (tallow)
lard and cream
butter
cheese
other dairy products made from whole or reduced-fat (2 percent) milk

In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, are also high in saturated fats.

Lower fat alternatives include:
Low-fat dairy products (1% of non-fat milk, yogurt and cheese no higher than 3% milk fat)
Poultry, fish, nuts, beans, plant-based protein sources such as soybeans (tofu)
Lower fat snacks and desserts in small quantities to also minimize refined sugars

Aim for a total blood cholesterol below 3.9 mmol/L (150 mg/dl) and an LDL-cholesterol (the bad cholesterol) below 1.5 mmol/L (58 mg/dl) as an important strategy to reduce risk of heart and vascular disease.

References:

American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

New York Time Interview with Dr William Castelli (Medical Director of the Framingham Heart Study) https://www.nytimes.com/1985/01/08/science/heart-disease-big-study-produces-new-data.html

Two quarts of blood travels through your liver each minute of your life. One of the functions of liver cells is to cleanse the blood of impurities that get absorbed into the bloodstream from the gut, which have entered the body from food and beverages we consume or have been synthesized by gut bacteria (i.e. endotoxins).

Liver detoxification is a complicated two-step process involving many different detoxification enzymes and non-enzyme constituents that work together in the Phase 1 and Phase 2 detoxification processes. The major function of these processes is to detoxify pesticides, herbicides, old hormones, environmental toxins and other xenobiotics, drugs, supplements, bacterial endotoxins, alcohol and other substances that can be damaging to the cells of our body.

Various vitamins, minerals, amino acids, and phytonutrients are required for liver detoxification to be maintained at an optimal state each day, which means that nutrition plays an important role.

Sub-optimal detoxification function can lead to liver damage (especially from the use of certain drugs like acetaminophen) and paves the way for certain cancer-causing chemicals to escape detoxification and remain in the bloodstream. It also can contribute to complexion problems and speed up the effects and appearance of aging.

In the next number of Healthy Lifestyle Boosters, I will share with you the key nutrients required to optimize detoxification daily and how they support detoxification function.

As a starting point, I would encourage you to consume at least one serving of a cruciferous vegetable each day (broccoli, Brussels sprouts, cabbage, cauliflower, Bok choy, turnips). These vegetables contain the indole-3-carbinol and sulforaphanes shown to support both Phase 1 and Phase 2 detoxification processes in the liver. Broccoli seems to be especially important in this regard.

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/

In the previous Healthy Lifestyle Booster, I indicated that two quarts of blood pass through the liver each minute of your life, and that liver cells possess specialized detoxification enzymes and other constituents that perform 75% of the body’s detoxification processes.

For most substances that need to be detoxified, such as environmental contaminants, pollutants, old hormones, drugs, alcohol, etc., the Phase 1 detoxification enzymes are the first to metabolize these compounds. The Phase 1 enzymes – for which there are over 100 different ones – metabolize these substances into an intermediate compound, which often is even more damaging than the original substance. Luckily, the Phase 1 enzymes then hand off the intermediate compound (the more dangerous one they created, as a rule) to the Phase 2 Detoxification enzymes, which combine with (conjugate) these compounds and convert them into safe end-products that the body can easily excrete via the urine or the fecal route.

As such, Phase 1 and Phase 2 Detoxification are designed to work hand in glove to systematically detoxify agents that can otherwise damage body cells, induce cancer or trigger immune inflammatory responses that can worsen complexion or aggravate skin and other conditions.

To help optimize Phase 1 Detoxification, here is a list of vitamins and minerals that support the action of these enzymes or participate in the process in other ways:

B-Vitamins: B2, B3, B6, B12, Folic Acid
Vitamin C
Vitamin E
Selenium
Copper
Zinc
Manganese

Eating a wide variety of fruits and vegetables can help ensure you are getting a good daily intake of these nutrients. One-third of American adults augment that approach by also taking a Daily Multiple Vitamin and Mineral supplement each day. Twenty-three percent of Canadian adults consume a Multiple Vitamin and Mineral Daily.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/

https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

https://www150.statcan.gc.ca/n1/pub/82-625-x/2017001/article/14831-eng.htm

Grapefruits and especially Grapefruit Juice contain the flavonoid naringenin and furanocoumarins, which can slow Phase I detoxification processes, especially by the intestinal cells in the gut, by up to 30-50%. In fact, it can take the body up to 72 hours after grapefruit or grapefruit juice consumption to reconstitute these impaired detoxification enzymes and return to normal detoxification function.

This can impair the elimination of undesirable compounds from the body and slow the metabolism of certain medications, which increases the likelihood of drug side effects. Researchers indicate that over 85 drugs can be affected by the consumption of grapefruit and grapefruit juice, creating potentially dangerous drug-nutrient interactions.

According to the Canadian Medical Association, from 2008 to 2012, the number of drugs known to potentially interact with grapefruit, with risk of harmful or diagnosed effects, including intestinal bleeding, kidney toxicity and kidney damage, increased from 17% to 43%. As such, it is thought to be unwise to consume grapefruit or grapefruit juice if a person is on a medication. To avoid potential adverse health effects, always ask your doctor if grapefruit is allowed, if a drug has been prescribed for you.

Main Reference:

Baily D et al. Grapefruit-mediated interactions: Forbidden fruit or avoidable consequences. Canadian Medical Association Journal. 185(4):309-316. 2013 https://www.cmaj.ca/content/185/4/309

Recall that 2 quarts of blood pass through the liver each minute of your life and within liver cells there are Phase I and Phase II detoxification enzymes that work hand in hand to detoxify potentially dangerous compounds from the bloodstream, including cancer-causing agents.

There are 7 separate Phase II Detoxification Enzymes that specifically conjugate (attach to) unstable intermediate compounds handed to them by the Phase I Detoxification Enzymes. For instance, excess estrogens (formed by the body or entering the body as xenoestrogens found in plastics, pesticides, food, water, etc.) are safely eliminated from the body after specific Phase II detoxification enzymes attach them to a methyl group (methylation) or, to a lesser degree, glucuronic acid (glucuronidation), or a sulfate group (sulfated estrogen).

All Phase II Methylation reactions, which are very critical in preventing the buildup of dangerous estrogens and their intermediates, especially with respect to reproductive organ cancers, require daily nutritional support of the B-vitamins, Folic Acid and Vitamin B12, and to a lesser degree, Vitamin B6.

Many people fall short of their Folic Acid needs each day, according to population studies, which can compromise Phase II Detoxification Enzyme Function. Vegans must be careful not to run into a vitamin B12 deficiency state, as most people know.

More about how to support Phase II Detoxification in the next Healthy Lifestyle Booster

References:

https://invivohealthcare.com/education/articles/oestrogen-detoxification/

Journal of the National Cancer Institute: https://academic.oup.com/jncimono/article/2000/27/113/934445

Since the end of World War II, more than 85,000 chemicals have been created by humans (drugs, food additives, by-products of manufacturing, mining etc.). The Phase II enzyme systems that the human body uses to detoxify most of these foreign substances involves attaching these substances (or their metabolites) to:
Glucuronic acid
Sulfuric acid
or
Glutathione

The body has no trouble synthesizing glucuronic acid. However, sulfuric acid detoxification (sulfation pathway) is supported by sufficient intake of vitamin B12, folic acid, magnesium, vitamin B6 and the mineral molybdenum. These are common components of most multiple vitamin and mineral supplements.

To support glutathione synthesis in the body you can consider using a whey protein drink, or supplementing with N-acetylcysteine. Some studies suggest that consuming alcohol-free beer raises glutathione as does the consumption of almonds. One study showed that meditation increases glutathione levels in the body. Experimentally, other substances have also been shown to support glutathione levels, which include vitamin C, vitamin E and alpha-lipoic acid supplementation.

Glutathione detoxification (conjugation) is particularly important in protecting the body against heavy metal accumulation and toxicity (mercury, cadmium) as well as persistent organic pollutants (DDT, PCB’s, chlorinated phenols, endocrine disrupting chemicals).

References
Integrative Medicine 2014: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/

https://www.talkingaboutthescience.com/studies/Donohue-Sulfoxidation.pdf

The herb known as Milk thistle contains unique flavonoids, which have been shown to help protect liver cells and support liver function in various human studies and in many experimental studies.

Milk thistle has been shown to act as an antioxidant, toxin blockade, and enhancer of liver protein synthesis required for liver cell repair. It decreases fibrosis and possibly reduces liver inflammation and modulates immune function.

Some reports indicate that Milk thistle can help repair liver damage in chronic alcoholic liver disease, fatty liver degeneration, and in certain cases of chronic hepatitis or early stage cirrhosis.

Some people take a Milk thistle supplement each day, or as part of a nutrient mixture to help support liver health and the liver’s detoxification pathways. Most experts agree that a Milk thistle supplement should be standardized to at least 80% flavonoid content.

References
Lancet Oncology: 2013; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116427/

https://www.ncbi.nlm.nih.gov/books/NBK11896/

Apples contain soluble fiber (cholesterol-cruncher fiber) and polyphenols (which may also lower cholesterol and reduce inflammation).

In a controlled study presented at the Experimental Biology Meeting in 2011, researchers showed that women (ages 45-65 years old) assigned to the daily apple consumption group (75 gm per day of dried apples) saw a 23% drop in their bad cholesterol (LDL-cholesterol) reading within six months and a 4% rise in their good cholesterol (HDL-cholesterol) reading.

The apple consumption group also saw a decline in inflammation markers in their blood at 6 months. (i.e. C-Reactive Protein).
Although the apple consumption added 240 calories to their diet each day, the women did not gain weight – in fact, they lost some excess weight (on average of 3.3 pounds). This is because apples are high in fiber, which makes you feel full and, thus, you eat less food overall.

This is one of several studies that back up the expression “an apple a day keeps the doctor away”. Dr. Arjmandi, one of the researchers, is convinced that we all can benefit from consuming apples. He says that “two a day” might be even better.

Reference
https://www.medicalnewstoday.com/articles/222422#1

Human observational studies have suggested that regular apple consumption is associated with a reduced risk of cancer at various sites within the body, such as lung, colon, and breast.

Consistent with these findings, researchers at Cornell University discovered that certain phytonutrients in apples show impressive anti-cancer properties when tested on human cancer cells.
A combination of plant chemicals, such as flavonoids and polyphenols – collectively known as phytochemicals, found both within the flesh of apple and particularly in the skin – provide the fruit’s antioxidant and anti-cancer benefits, say Cornell food scientists.

Using colon cancer cells treated with apple extract, the scientists found that cell proliferation was inhibited. Colon cancer cells treated with 50 milligrams of apple extract (from the skins) were inhibited by 43 percent. The apple flesh extract inhibited the colon cancer cells by 29 percent.

The researchers also tested the apple extract against human liver cancer cells. At 50 milligrams, the extract derived from the apple with the skin on inhibited those cancer cells by 57 percent, and the apple extract derived from the fruit’s fleshy part inhibited cancer cells by 40 percent.

“Another reason to consider having one or two apples per day.”

References

Public Health Nutrition Journal 2016: https://pubmed.ncbi.nlm.nih.gov/27000627/

Journal of Food and Drug Analysis: https://www.sciencedirect.com/science/article/pii/S1021949816301788

https://www.sciencedaily.com/releases/2007/06/070601181005.htm

Web MD: https://www.webmd.com/cancer/news/20041018/apple-day-for-cancer-prevention#1

Although drinking fruit juices can have the undesirable effect of spiking blood sugar and adding unwanted calories to the diet, the one juice that may be worth considering is Pomegranate Juice.

Over the years Pomegranate Juice has shown impressive anti-cancer properties in experimental studies. In recent years these properties have also emerged in some small human studies.

Prostate Cancer: Pure Pomegranate juice has shown the ability to slow the increase of PSA, a blood protein that is a marker of the progression of prostate cancer as well as an indicator of response to treatment.
One study evaluated the effect of pomegranate juice on PSA levels in men after they had been treated for prostate cancer.
All patients had rising levels of PSA prior to intervention, an indication that their cancer was very likely progressing. But following supplementation with pomegranate, the rate of PSA increase was slower.
This suggests that pomegranate slowed cancer growth.
A subsequent study confirmed the finding that pomegranate extract slowed the rate at which PSA levels increased.

Pomegranate and Breast Cancer: Animal studies using pomegranate have demonstrated that pomegranate can prevent breast cancer cell growth, induce cancer cell death, block inflammation, and reduce the potential for breast cancer cells to spread. Pomegranate may also prevent the initial formation of breast cancer. In one study, researchers administered a cancer-causing toxin to rats to induce breast cancer. They found that supplementation with pomegranate blocked many of the harmful effects of the toxin.

An extract of pomegranate was also found to prevent the migration of breast cancer cells and to induce cancer cell death.
You may want to consider drinking 4-6 ounces per day of pure pomegranate juice, as one more lifelong wellness strategy

Reference
Urology of Virginia: https://www.urologyofva.net/articles/category/longevity/3108752/effect-of-pomegranate-on-cancer-formation-and-growth

Women who are pregnant or trying to conceive have been advised over the years to avoid caffeine or ingest it in small amounts because studies have shown it to be linked to negative pregnancy outcomes. In some countries pregnant women have been advised that consuming a small amount of caffeine daily will not harm their baby.

In the year 2020 researchers reviewed all available published observational studies on this subject and showed that there is a substantial cumulative effect of an association between maternal caffeine consumption and risk of miscarriage, stillbirth, low birth weight, childhood leukemia, and childhood overweight and obesity, but not preterm birth. They state that, specifically, the cumulative scientific evidence supports pregnant women and women contemplating pregnancy being advised to avoid caffeine completely.

Reference
British Medical Journal 2020: https://ebm.bmj.com/content/early/2020/09/01/bmjebm-2020-111432

With so much hype about many different health foods, it’s hard to separate fact from fiction, but green tea is the real deal.
Green tea (Camellia sinensis) was discovered in China in 3000 BC or earlier. It was brought to Japan from China by Buddhist priests over a thousand years ago. Black tea is also derived from the same plant as green tea, but when harvested black tea is processed differently from green tea in that it is oxidized, which changes its composition to a significant degree.

A big difference between green tea and black tea is that green tea contains much more polyphenols or catechin constituents, including the highly medicinal EGCG (epigallocatechin-3-gallate). EGCG has been investigated for its anti-cancer, anti-obesity, anti-atherosclerotic (plaque build-up in the arteries), anti-diabetic, anti-bacterial, anti-viral, and anti-dental caries effects.
Unlike many other natural substances and supplements, many human clinical trials using green tea extract (high in EGCG) have been carried out and, for the most part, they show impressive and consistent positive health effects, especially with respect to anti-cancer properties, enhancing weight loss, improving diabetic management and possibly helping to ward off age-related memory loss, Alzheimer’s disease and possibly other neurodegenerative diseases.

In a series of upcoming Healthy Lifestyle Boosters on green tea, I will highlight some of the most impressive studies where green tea extract has been used to prevent or better manage important health conditions or health risk factors.

As a starting point, green tea EGCG constituents are linked to reduced risk of memory loss with aging (age-related cognitive impairment). Various experimental studies show that EGCG can do a number of remarkable things to prevent memory loss problems in aging, and in 2019 a landmark study showed that EGCG supplementation given to adults (ages 18-55 years) who have Fragile X Syndrome, showed significantly improved cognition, including memory and improved functional competence in everyday life.

Fragile X Syndrome is a genetic disorder whereby the brain cannot make a key protein (FMR1 gene) needed for normal brain development, and thus, these individuals exhibit major developmental delays (not sitting or walking at predictable times in development), learning disabilities, social and behavioral problems (not making eye contact, attention problems, anxiety, hand flapping, acting and speaking without thinking and being very active). EGCG supplementation at 5-7 mg per kg of body weight per day in these subjects resulted in significant improvement in memory and daily function after just 3 months (Reference 2). I’ll explain what we know about EGCG’s impact on the brain in upcoming editions.

References
1. Main Reference: Suzuki Y et al. Health-promoting effects of green tea. Proc Jpn Acad Ser B Phys Biol Sci. 2012;88(3):88-101 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/

2. de la Torre et al. A phase 1, randomized double-blind, placebo-controlled trial to evaluate safety and efficacy of epigallocatechin-3-gallate and cognitive training in adults with Fragile X syndrome. Clinical Nutrition. 2020; 39(2):P378-387 https://www.clinicalnutritionjournal.com/article/S0261-5614(19)30082-2/abstractWith so much hype about many different health foods, it’s hard to separate fact from fiction, but green tea is the real deal.
Green tea (Camellia sinensis) was discovered in China in 3000 BC or earlier. It was brought to Japan from China by Buddhist priests over a thousand years ago. Black tea is also derived from the same plant as green tea, but when harvested black tea is processed differently from green tea in that it is oxidized, which changes its composition to a significant degree.

A big difference between green tea and black tea is that green tea contains much more polyphenols or catechin constituents, including the highly medicinal EGCG (epigallocatechin-3-gallate). EGCG has been investigated for its anti-cancer, anti-obesity, anti-atherosclerotic (plaque build-up in the arteries), anti-diabetic, anti-bacterial, anti-viral, and anti-dental caries effects.
Unlike many other natural substances and supplements, many human clinical trials using green tea extract (high in EGCG) have been carried out and, for the most part, they show impressive and consistent positive health effects, especially with respect to anti-cancer properties, enhancing weight loss, improving diabetic management and possibly helping to ward off age-related memory loss, Alzheimer’s disease and possibly other neurodegenerative diseases.

In a series of upcoming Healthy Lifestyle Boosters on green tea, I will highlight some of the most impressive studies where green tea extract has been used to prevent or better manage important health conditions or health risk factors.

As a starting point, green tea EGCG constituents are linked to reduced risk of memory loss with aging (age-related cognitive impairment). Various experimental studies show that EGCG can do a number of remarkable things to prevent memory loss problems in aging, and in 2019 a landmark study showed that EGCG supplementation given to adults (ages 18-55 years) who have Fragile X Syndrome, showed significantly improved cognition, including memory and improved functional competence in everyday life.

Fragile X Syndrome is a genetic disorder whereby the brain cannot make a key protein (FMR1 gene) needed for normal brain development, and thus, these individuals exhibit major developmental delays (not sitting or walking at predictable times in development), learning disabilities, social and behavioral problems (not making eye contact, attention problems, anxiety, hand flapping, acting and speaking without thinking and being very active). EGCG supplementation at 5-7 mg per kg of body weight per day in these subjects resulted in significant improvement in memory and daily function after just 3 months (Reference 2). I’ll explain what we know about EGCG’s impact on the brain in upcoming editions.

References
1. Main Reference: Suzuki Y et al. Health-promoting effects of green tea. Proc Jpn Acad Ser B Phys Biol Sci. 2012;88(3):88-101 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/

2. de la Torre et al. A phase 1, randomized double-blind, placebo-controlled trial to evaluate safety and efficacy of epigallocatechin-3-gallate and cognitive training in adults with Fragile X syndrome. Clinical Nutrition. 2020; 39(2):P378-387 https://www.clinicalnutritionjournal.com/article/S0261-5614(19)30082-2/abstract

Studies show that Asian men who are green tea drinkers have the lowest incidence of prostate cancer in the world, according Dr N.B. Kumar at the H. Lee Moffitt Cancer Center and Research Institute, Cancer Epidemiology, Tampa, Florida.

A 2006 study (J. Cancer Research) was the first human study to show that green tea catechins (GTCs) were highly effective in stabilizing and reversing precancerous prostate lesions (high grade prostate intra-epithelial neoplasia); an established precursor to prostate cancer. In this study the treatment group ingested daily GTCs supplements, consisting of three GTCs capsules – 200 mg each (total 600 mg/d). After 1 year, only one tumor was diagnosed among the 30 GTCs-treated men, whereas nine cancers were found among the 30 placebo-treated men (3% vs 30% prostate cancer incidence).

Not all green tea studies have been as promising, but experimental studies suggest that green tea catechins (especially EGCG) may inhibit the development of prostate cancer in various ways. Experimental studies suggest that green tea catechins may also inhibit the development of other cancers, some of which include, breast, bladder, esophageal and lung cancer.

Experimental studies demonstrate the ability of green tea catechins to encourage emerging cancer cells to commit suicide (apoptosis), slow the division rate of existing cancer cells and healthy cells (decreased proliferation) and decrease the ability of tumor cells to spread to other sites in the body (metastasis and angiogenesis). These mechanisms are known to be key factors in cancer prevention.

As we await large clinical trials to be conducted and completed, using green tea catechins in cancer prevention and adjunctive cancer treatment, it may be prudent to drink 3-5 cups of green tea per day, as many health experts suggest, and/or ingest a supplement containing 200-400 mg of green tea extract. Note that high doses of green tea catechins can damage the liver in some cases, so speak to your health care professional before using a green tea extract supplement.

References
2006 Prostate Cancer Human Study: https://pubmed.ncbi.nlm.nih.gov/16424063/

Dr. N.B. Kumar: https://www.urologytimes.com/view/green-tea-may-suppress-prostate-cancer-high-risk-men

Bladder Cancer Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164790/

Lung and Esophageal Cancer Research: https://pubmed.ncbi.nlm.nih.gov/21538848/

Prostate Cancer Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337309/
https://pubmed.ncbi.nlm.nih.gov/28415774/

Breast Cancer Research: https://academic.oup.com/carcin/article/27/12/2424/2476057

Various Mechanisms of Cancer Prevention from Green Tea Catechins: https://www.mdpi.com/1420-3049/21/12/1679/htm

Although human clinical studies, thus far, have used small numbers of men with precancerous prostate cancer lesions, early evidence is promising that green tea catechins (especially EGCG) may help to prevent prostate cancer and/or inhibit the progression of precancerous prostate lesions into full blown prostate cancer in some cases.

Experimental studies show that one mechanism by which green tea catechins many exert anti-cancer effects is by “turning on genes” in emerging prostate cancer cells that produce a peptide (Bax) that encourages these cells to commit suicide (apoptosis) by breaking apart the energy factory of the cell (the mitochondria).

Without adequate energy, cells die off (apoptosis). As well, green tea extract has been shown to inhibit a peptide that many cancer cells make called the Bcl-2 peptide that normally blocks the ability of cancer cells to commit suicide via the Bax signaling pathway. So, by “turning on” synthesis of the Bax peptide and “turning off” the synthesis of the Bcl-2 peptide, green tea catechins have shown an ability, experimentally, to encourage emerging (and possibly existing) prostate cancer cells to commit suicide (apoptosis).

Many researchers feel that these are important mechanisms in the prevention of prostate cancer, which may extend to other types of cancer as well. Further study is needed to draw definite conclusions, but green tea is something to consider including in your daily wellness plan, according to many health experts.

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337309/

Another way that green tea catechins (especially EGCG) have been shown to inhibit prostate cancer promotion and progression is by inhibiting the stimulation of c-Met receptors on prostate cancer cells (and colon cancer cells).

In many cases of prostate cancer, as normal cells become transformed into cancer cells, they over-express receptors (little antennas) on the surface of the cell called c-Met receptors.

When stimulated by a protein called the HGF (hepatocyte growth factor) these receptors trigger the cell to divide quickly, invade adjacent tissue and metastasize, creating a dangerous and life-threatening version of the disease.

Experimental studies show that green tea extract, along with two other natural agents (resveratrol and curcumin) inhibit HGF from stimulating c-Met receptors, helping to reduce the invasiveness and aggressiveness of these cancer cells.

This mechanism may be one more way in which the regular consumption of green tea and green tea extract (EGCG) may help to ward off prostate and other cancers. As we await large human clinical trials to confirm these findings, it is encouraging to see that many observational studies show that green tea drinkers around the world have decreased incidence of prostate, breast and stomach cancers.

References

Cancer Research Journal: https://cancerres.aacrjournals.org/content/64/7_Supplement/425.1
National Cancer Control Policy -Australia: https://wiki.cancer.org.au/policy/Position_statement_-_Tea_and_cancer_prevention

In recent Healthy Lifestyle Boosters, we have been exploring some of the proposed mechanisms by which green tea catechins (especially EGCG) have been shown in experimental studies to inhibit cancer development and progression.

One further piece of evidence comes from lung and prostate cancer animal research models, which shows the ability of green tea catechins to inhibit metastasis (spread) of cancer by blocking cancer cells from secreting an important compound known as VEGF (vascular endothelial growth factor).

When solid tumors (i.e. lung or prostate) reach a tumor mass size of 1-2 mm (to the power of 3) in diameter the tumor cells can no longer keep dividing, as the existing tumor cells are using all the available nutrients supplied to them by the local blood vessels to keep themselves alive.

Once the tumor mass has reached 1-2 mm to the power of 3 (in diameter) the tumor cells begin secreting VEGF, which stimulates the growth of new blood vessel tributaries into the tumor mass. This provides more oxygen and nutrients enabling these cancer cells to keep dividing, enlarging the tumor, and providing new blood vessels for tumor cells to squeeze into so they can travel to distal sites within the body (i.e. bones, liver) where they can start new tumors to develop (metastasis).

This process of forming new blood vessels to feed tumors is known as angiogenesis. In animal and experimental models green tea catechins have shown an ability to block the secretion of VEGF from tumor cells, inhibiting their ability to stimulate growth of new blood vessels to feed the tumor (anti-angiogenesis) and thus, slow tumor growth and help prevent tumor metastasis to other tissues and organ sites.

The publishers of Healthline suggest that consuming 3-5 cups of green tea per day is a good target for most healthy adults.

References
Green Tea Catechins Inhibit VEGF in Prostate and Colon Cancer Models: Various Mechanisms of Cancer Prevention from Green Tea Catechins: https://www.mdpi.com/1420-3049/21/12/1679/htm

Angiogenesis, Tumor Growth and Metastasis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993983/

Healthline Recommendations on Green Tea Consumption: https://www.healthline.com/nutrition/how-much-green-tea-per-day#TOC_TITLE_HDR_3

Another way that green tea catechins may help to prevent certain cancers is by inhibiting a key signaling pathway within emerging cancer cells, known as the TK Pathway (tyrosine kinase).

TK is a receptor found in the outer skin of cells. When a normal cell morphs into a cancer cell, the TK receptors very often become dysfunctional and overactive. This overactivity sends signals to other switches within the cell (signal transduction) that turn on genes instructing the cell to divide out of control (that’s what cancer really is – uncontrolled growth of dysfunctional cells), and can trigger other signaling mechanisms that stimulate these tumor cells to metastasize to other tissues and organs and start new tumor colonies.

Experimental and animal studies show that green tea catechins block the dysfunctional behavior of TK (tyrosine kinase) in many different types of cancer cells and cancer models, making them less aggressive, slowing their cell division rate and metastatic potential.

This may be another reason to consider drinking 3-5 cups of green tea each day.

References
Green Tea Catechins Inhibit Tyrosine Kinase (TK): Various Mechanisms of Cancer Prevention from Green Tea Catechins: https://www.mdpi.com/1420-3049/21/12/1679/htm

Tyrosine Kinase in Cancer: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1074718/#:~:text=Tyrosine%20kinases%20are%20important%20mediators,in%20the%20pathophysiology%20of%20cancer.Another way that green tea catechins may help to prevent certain cancers is by inhibiting a key signaling pathway within emerging cancer cells, known as the TK Pathway (tyrosine kinase).

TK is a receptor found in the outer skin of cells. When a normal cell morphs into a cancer cell, the TK receptors very often become dysfunctional and overactive. This overactivity sends signals to other switches within the cell (signal transduction) that turn on genes instructing the cell to divide out of control (that’s what cancer really is – uncontrolled growth of dysfunctional cells), and can trigger other signaling mechanisms that stimulate these tumor cells to metastasize to other tissues and organs and start new tumor colonies.

Experimental and animal studies show that green tea catechins block the dysfunctional behavior of TK (tyrosine kinase) in many different types of cancer cells and cancer models, making them less aggressive, slowing their cell division rate and metastatic potential.

This may be another reason to consider drinking 3-5 cups of green tea each day.

References
Green Tea Catechins Inhibit Tyrosine Kinase (TK): Various Mechanisms of Cancer Prevention from Green Tea Catechins: https://www.mdpi.com/1420-3049/21/12/1679/htm

Tyrosine Kinase in Cancer: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1074718/#:~:text=Tyrosine%20kinases%20are%20important%20mediators,in%20the%20pathophysiology%20of%20cancer.

In recent Healthy Lifestyle Boosters, I have presented some of the evidence, derived from experimental and animal models, that demonstrate key mechanisms by which green tea catechins have been shown to prevent certain cancers and/or control cancer growth.

I referred to a year-long human trial showing that green tea catechin supplementation was able to inhibit the progression of precancerous prostate lesions into full-blown prostate cancer, compared to the placebo.

In 2013 an important phase 2 clinical trial involving 42 patients with Chronic Lymphocytic Leukemia (CLL) was undertaken, which provided early stage CLL patients with green tea catechins (2,000 mg EGCG, twice daily) for up to 6 months.

The results showed that 31% of the patients demonstrated sustained reduction in the absolute leukocyte count (ALC – the white blood cell count) of 20% or greater, which is a key indicator of survival in this form of cancer. As well, 69% of patients with palpable enlarged lymph nodes (adenopathy) experienced at least a 58% reduction in the sum of the products of all lymph node areas. Side effects were rare and not serious (transient abdominal pain and fatigue).

“Overall, 29 patients (69%) fulfilled the criteria for a biologic response with either a sustained decline ≥ 20% in the ALC and/or a reduction ≥ 30% in the sum of the products of all lymph node areas at some point during the 6 months of active treatment.”

These are indeed encouraging findings and hopefully further studies will be conducted to confirm these findings so that green tea catechins may one day be included as an adjunct to standard medical treatment of CLL to help improve management and long-term survival in patients with this condition.

Studies like these prompt various health authorities to encourage the drinking of 3-5 cups of green tea per day for health promotion purposes.

References
Shanafelt TD. Phase 2 trial of daily, oral Polyphenon E in patients with asymptomatic, Rai stage 0 to II chronic lymphocytic leukemia. Clinical Trial Cancer 2013, 119(2):363-70 https://pubmed.ncbi.nlm.nih.gov/22760587/

Healthline Recommendations on Green Tea Consumption: https://www.healthline.com/nutrition/how-much-green-tea-per-day#TOC_TITLE_HDR_3

These results seem to support the hypothesis that green tea intake might reduce the risk for dementia, Alzheimer’s disease, mild cognitive impairment, or cognitive impairment. ”

Experimental studies show that green tea catechins (i.e., EGCG) protect brain cells from undergoing degeneration and death during the aging process from insults such as free radical attack, the inflammatory process and the build-up of beta-amyloid plaque – a hallmark feature of Alzheimer’s disease. These experimental studies show that green tea catechins act as antioxidants in the brain, inhibit brain inflammation, block steps in brain cell death and inhibit the synthesis of beta-amyloid plaque.

Protecting your brain cells and supporting memory function are other reasons to consider drinking 3-5 cups of green tea each day.

Reference
Kakutani S et al. Green tea intake and risks of dementia, Alzheimer’s disease, mild cognitive impairment, and cognitive impairment: A systematic review. Nutrients 2019;11(5):1165

A 2018 study showed that supplementing women ages 50-63 years old with a single dosage of 5.4 grams of green tea extract significantly improved their working memory within the next 24 hours. In this study working memory was measured by reading span and N-back task paradigm.

The researchers concluded that green tea extract supplementation significantly improved working memory in women in this age group, compared to the placebo group. Younger women, ages 21-29, did not show the same benefit.

The researchers go on to imply that green tea catechins (especially EGCG) may be beneficial in preserving and enhancing memory in women over the age of 50.

Reference
Liu et al. The effects of green tea extract on working memory in healthy women. Nutr Health Aging 2018; 22(3):446-450 https://pubmed.ncbi.nlm.nih.gov/29484360/

A study published in the journal Psychopharmacology in 2014 showed that providing young males (average age 24.1 years) with 27.5 gm of green tea extract (in four randomized sessions) improved their working memory, and on functional MRI evaluation, it improved the connectivity between two regions of the brain involved in memory; the parietal and frontal lobes.

The study involved 12 young, healthy, right-handed males, who ingested the green tea extract (rich in catechins, such as EGCG). Compared to the placebo group, the green tea group showed improved working memory and evidence on functional MRI of improved nerve connections in the parts of the brain involved in memory consolidation. The increased connectivity seen on functional MRI was strongly correlated with the positive effects seen on task performance by the participants in the green tea group.

The researchers stated, “these studies together indicate that green tea extract might modulate working memory processing by increasing prefrontal brain activity as a result of enhanced bottom-up connectivity from the parietal cortex.

Many studies have suggested that the catechins in green tea and green tea extract protect the brain from processes linked to dementia and Alzheimer’s disease and, more recently, we have seen that green tea extract supplementation has enhanced memory performance in healthy human subjects.

Many experts suggest 3-5 cups of green tea per day as a consideration in an overall health-promotion game plan.

Reference
Schmidt A et al. Green tea extract enhances parieto-frontal connectivity during working memory processing. Psychopharmacology 2014; 231:3879-3888. https://link.springer.com/article/10.1007%2Fs00213-014-3526-1

An increasing body of evidence shows that the polyphenol known as EGCG found in green tea and green tea extract turns on the body’s brown fat machinery.

Brown fat is the type of fat we have in our body that burns excess calories we consume and gives them off to the environment as heat. This is known as thermogenesis.
Whereas white fat stores excess calories as fat, brown fat helps to burn off excess calories and releases it as heat to the environment.

The result is that green tea and green tea extract have shown promise in helping to prevent and reverse overweight problems.

This is one more reason to consider drinking 3-5 cups of green tea per day, and/or ingesting a supplement each day that provides 300-600 mg of green tea extract with a high EGCG content (epigallocatechin-3 gallate).

Reference
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475335/
.

In addition to “turning on” brown fat activity, which helps burn excess calories releasing them as heat to the environment, the ingestion of EGCG from green tea (and/or green tea extract high in EGCG), has also been shown to increase the number and size of the cell’s energy factories, called mitochondria.

Increasing mitochondria number (and size) is known as mitochondria biogenesis, and it enables cells to burn more calories per second, which can increase metabolism and help prevent and reverse unhealthy weight gain.

Experimental studies show that consumption of adequate green tea and/or green tea catechins (especially EGCG) helps to prevent and reverse unhealthy weight gain, even in the presence of a high-fat diet, compared to the control group. These studies are quite remarkable.

Human studies have supported the contention that green tea supplements (high in EGCG content) can help reverse weight gain and improve other health parameters, which I will review in upcoming Healthy Lifestyle Boosters.

Reference
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475335/

A number of human clinical trials have shown that the equivalent of 4-5 cups of green tea per day (or approximately 600 – 800 mg of EGCG from green tea extract supplements) can improve weight loss results in overweight subjects.

Green tea should not be the only intervention used to help reduce excess body fat, but studies suggest that by helping to block the absorption of some carbohydrates and fats from the intestinal tract and increasing thermogenesis (speeding up metabolism), the addition of green tea to a weight management program may be used to enhance results in many cases.

Reference
https://www.nature.com/articles/ejcn2014143

Some studies have shown that consuming 4-6 cups of green tea per day (or 600 – 800 mg of EGCG from green tea extract) can help to lower high blood sugar in type 2 diabetic patients.
The active ingredients in green tea (especially EGCG) have been shown to help reduce and slow carbohydrate absorption from the intestinal tract, which helps to prevent a blood sugar spike after a meal, and improve long-term blood sugar (glucose management) to some degree.

Green tea is not a magic bullet to treat or reverse type 2 diabetes, but it can be used as a nutritional adjunct in type 2 diabetes, especially because it may also help to reduce the bad cholesterol – LDL-cholesterol, and excess body fat – two other risk factors often seen in type 2 diabetes.

Reference
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689013/

According to a 2017 review of vitamin C and immune function, epidemiological studies have indicated that sub-optimal vitamin C levels (hypovitaminosis C identified as a plasma vitamin C less than 23 mmol/L) is relatively common in Western populations, and vitamin C deficiency (less than 11 mmol/L) is the fourth leading nutrient deficiency in the U.S.

The 2007-2010 U.S. National Health and Nutrition Examination Survey of approximately 16,000 children and adults found that almost 40% had low levels of vitamin C, while 88% of the U.S. population did not meet the daily requirement for vitamin E (noted to enhance the effects of vitamin C).

Eating fruit on a regular basis can help boost vitamin C intake and blood levels, as well as eating certain vegetables, especially green peppers, broccoli, Brussels sprouts, cabbage, and cauliflower.

References

https://www.medpagetoday.com/casestudies/infectiousdisease/87976

http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data4i.html

Various immune cells are highly dependent on vitamin C for their ability to fight viruses and other infectious pathogens.

For example, vitamin C helps neutrophils (the most abundant immune cells in the bloodstream) generate respiratory bursts that essentially blow-up viruses on contact.
Vitamin C also protects neutrophils from free radical damage that would otherwise destroy them during a respiratory burst assault against a virus.

Vitamin C helps minimize the secretion of NET’s (neutrophil extravascular nets), which often trigger a life-threatening cytokine storm in acute respiratory distress syndrome caused by certain viruses, bacteria, and other pathogens.

Vitamin C also helps immune cells migrate to the site where viruses are present in the body, enabling them to mount an attack.

So, ensuring that your intake of vitamin C is optimal each day is one more proactive step you can take to preserve your immune function and your overall wellbeing.

Reference

Bozonet SM and Carr AC. The role of physiological vitamin C concentrations on key functions of neutrophils isolated from healthy individuals. Nutrients June 2019. 11,1363.
https://books.google.ca/books?id=vc3LDwAAQBAJ&pg=PT149&lpg=PT149&dq=NETs+vitamin+C+and+neutrophils&source=bl&ots=HLGF1c86g_&sig=ACfU3U3eSCG30ickkzlMeGmd87bIfECJ6g&hl=en&sa=X&ved=2ahUKEwjJgqPZ0c_pAhVVZ80KHUhzBDgQ6AEwD3oECAkQAQ#v=onepage&q=NETs%20vitamin%20C%20and%20neutrophils&f=false

Here is a direct quote from the 2017 published review on Vitamin C and Immunity, “Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system”.

The innate immune system includes immune cells that require no prompting to kill offending viruses and other disease-promoting bacteria and microbes (germs). Over millions of years of evolution these immune cells, such as Natural Killer Cells, Macrophages, Neutrophils and Dendritic cells, have evolved to seek out and destroy disease-promoting germs (viruses etc.) on contact.

The adaptive immune system involves certain immune cells that ingest the virus (or other disease-promoting germs) and display the germ’s spiky antigens on their own outer surface, which they then present to a group of T-lymphocytes called, T-Helper Cells (or CD4) cells.

Once presented to the T-Helper cells, the T-Helper cells recruit many other immune cells into the fight against the virus or infectious agent. The newly-recruited immune cells, such as the B-lymphocytes and plasma cells, replicate quickly to form a larger army of immune cells to fight the infection. This is why your white blood cell count increases during an infection, as your white blood cells are all-important cells of your body’s immune system.

During an infection, both the innate and adaptive immune system consume vitamin C at a much faster rate, and thus, increasing vitamin C intake at the first sign of a cold or respiratory tract infection has been shown to improve outcomes.
We will look at more applications of vitamin C on immunity in the next few Healthy Lifestyle Boosters, along with preventive and therapeutic vitamin C doses that have been reported from various published studies.

Reference
2017 Review: Vitamin C and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

In addition to the effects of vitamin C on immunity mentioned in previous Healthy Lifestyle Boosters, here are several other ways that our immune system depends on adequate vitamin C status to protect us from serious infections:


Vitamin C is required to form the materials that are part of the body’s physical barrier to viruses and other hostile germs, preventing them from penetrating through our skin, our respiratory passageways, our intestinal tract, etc.
Vitamin C accumulates in phagocytic immune cells, such as neutrophils (the most numerous white blood cells in the bloodstream) that ingest, blow up and destroy viruses (and other germs) on contact. Vitamin C enhances the neutrophil’s ability to move to the location of the virus (or germ), engulf the virus (or germ) and generate free radicals to blow up the virus (or germ), while also acting as an antioxidant to protect neutrophils from the free radicals they generate to destroy the virus (or germ).
Vitamin C is also needed to encourage damaged neutrophils to commit suicide (apoptosis) so they don’t linger in a dysfunctional state and secrete dangerous NETs (Neutrophil Extravascular Traps), which are known to create the life-threatening cytokine storm in the lungs and other organs.
The role of vitamin C in lymphocytes (another type of white blood cell) is less clear, but it has been shown to enhance maturation and replication of B- and T-cells, likely due to its gene-regulating effects.

As stated in the previous Healthy Lifestyle Booster, we will look at preventive and therapeutic vitamin C doses that have been reported from various published studies, in an upcoming Healthy Lifestyle Booster issue.

Reference
2017 Review: Vitamin C and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

In the previous Healthy Lifestyle Boosters, I explained the various and critically important ways that vitamin C works to help optimize immune function.

In the abstract of their 2017 review paper, regarding vitamin C and immunity, the researchers conclude, “vitamin C deficiency results in impaired immunity and higher susceptibility to infections. In turn, infections significantly impact on vitamin C levels due to enhanced inflammation and metabolic requirements.

Furthermore, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections. Prophylactic prevention of infection requires dietary vitamin C intakes that provide at least adequate, if not saturating plasma levels (i.e., 100–200 mg/day), which optimize cell and tissue levels. In contrast, treatment of established infections requires significantly higher (gram) doses of the vitamin to compensate for the increased inflammatory response and metabolic demand.”

Their review paper also cites studies where vitamin C was administered to elderly hospitalized patients with pneumonia, showing that the group given vitamin C had a hospital stay that was 36% shorter with objective signs of improvement including normalization of chest X-ray, temperature, and ESR (a blood test for inflammation). The dosage was 500 – 1600 mg of vitamin C per day (not really that high a dosage).

Reference
2017 Review: Vitamin C and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

Many people take extra vitamin C each day to boost the function of their immune system. But, how much should you take?

Studies show that 100% of ingested vitamin C is absorbed at doses of up to 200 mg at a time. Ingesting more than 500 mg of vitamin C is somewhat of a waste, as the absorption of vitamin C is highly limited to 500 mg or less from a single dose.

Blood levels of vitamin C peak when taking doses of 200-400 mg at a time. Taking higher doses than this at one time does not increase blood vitamin C levels appreciably. The peak vitamin C blood level from oral intake is 60-80 umol/L.

Keeping your vitamin C blood level above 50 umol/L is considered desirable to help optimize immune function. This can be done by spreading out 500 mg doses of vitamin C throughout the day. For example, taking 500 mg doses of vitamin C, every 4 waking hours. This approach helps to keep blood vitamin C maintained within the optimal range throughout the entire day and is much more effective than taking 1,000 or 2,000 mg of vitamin C as a single dose.

Reference: https://lpi.oregonstate.edu/mic/vitamins/vitamin-C

We have seen that desirable vitamin C nutritional intake and status is very important to maintaining a highly functional immune system. But, studies show that low vitamin C status (plasma vitamin C < 23 μmol/L) is relatively common in Western populations, and vitamin C deficiency (<11 μmol/L) is the fourth leading nutrient deficiency in the United States.

There are several reasons why vitamin C dietary recommendations are not met, even in countries where food availability and supply is expected to be sufficient. These include poor dietary habits, life-stages and/or lifestyles either limiting intakes or increasing micronutrient requirements (e.g., smoking and alcohol or drug abuse), various diseases, exposure to pollutants and smoke (both active and passive), and economic reasons (poor socioeconomic status and limited access to nutritious food). Even otherwise ‘healthy’ individuals in industrialized countries can be at risk due to lifestyle-related factors, such as those on a diet or eating an unbalanced diet, and people facing periods of excessive physical or psychological stress.

Studies continue to suggest that otherwise healthy individuals should ingest at least 200 mg per day of vitamin C. As this amount of vitamin C is difficult to achieve from food alone, vitamin C supplementation should be considered to make up the shortfall. Thus, taking 100-200 mg a day of vitamin C from supplementation is a strong consideration for many individuals. Higher amounts may be even more desirable in certain situations.

2017 Review: Vitamin C and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

Erectile dysfunction occurs when a man has trouble getting or sustaining an erection during sexual activity. Some men claim that drinking beet juice helps improve their erections and avoid erectile dysfunction problems.
There are no major clinical trials to support this claim, but there is reason to believe that beet juice can be helpful for this purpose.

How Might Beet Juice Improve Erections?

Beet juice is high in natural nitrates, which help the arteries make nitric oxide. Nitric oxide stimulates arteries to open up, enabling blood to engorge the corpus cavernosum of the penis. The corpus cavernosum is a sponge-like tissue that becomes engorged with blood during an erection. There must be enough pressure in the tissue to keep the blood trapped and to maintain an erection. Nitric oxide helps open up the arteries and sustain this pressure.

Beet juice consumption may also increase the amount of cGMP in the arteries, which is also a key factor in getting and sustaining an erection.
There are studies showing that beet juice consumption can help reduce high blood pressure via these same mechanisms and; thus, it is very plausible that beet juice can also help to enhance erections. For example, studies show that drinking 8 oz (250 ml) of beet juice per day can reduce high blood pressure to a significant degree. This occurs primarily due to increased nitric oxide production within arteries.

Reference:
Medical News Today January 21. 2018: https://www.medicalnewstoday.com/articles/320675

In the previous Healthy Lifestyle Booster, I mentioned that beet juice may help to improve male erections and that some studies have shown that it can help to reduce high blood pressure.

The studies on high blood pressure are quite convincing, as the consumption of 8 oz (250 ml) of beet juice daily has been shown to reduce systolic blood pressure (the higher reading) by 8mmHg, and diastolic pressure (the lower reading) by 4mmHg. This is a similar reduction seen with single blood pressure lowering drugs.

Remember that for every 2-point increase in blood pressure, the risk of heart disease increases by 7% and the risk of stroke increases by 10%. So, an 8mmHg drop in systolic pressure and a 4mmHg drop in diastolic pressure is very meaningful if your blood pressure has been high or is above 125/75. It is also a comfort to know that beet juice can be ingested concurrently with blood pressure-lowering medications to enhance their efficacy.

Reference:
Siervo M et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and Meta-analysis. The Journal of Nutrition 2012, 143;6:818826. https://academic.oup.com/jn/article/143/6/818/4571708

Beet Juice or Beetroot juice contains nitrates, which the body ultimately converts into nitric oxide. Nitric oxide opens-up or dilates blood vessels, which is needed to provide oxygen and nutrients to exercising muscles, as one important aspect of nitric oxide’s many functions in the body.

A review of all the available studies (published in 2017) showed that by ingesting beet juice 90 minutes before athletic effort (especially aerobic or endurance-type events like a 10 km run, bike race or time trial) that performance improves, as well as time to exhaustion. Even a small increase in aerobic performance can make a big difference in competitive events, such that many endurance athletes now ingest anywhere from 3oz to 17oz (70-500 mL) of beet juice 90 minutes before competition.

You may want to do the same thing to see if your aerobic performance increases with your own workout routine or competitive endurance endeavors. There is also some evidence that it may even increase anaerobic performance in all-out sprint or strength training events and related work outs.

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/

In recent Healthy Lifestyle Boosters I have outlined the research showing that daily consumption of beet juice (or beetroot juice as it also known) can help to reduce high blood pressure, improve male erectile function, and enhance athletic performance and time to exhaustion in aerobic events (and possibly improve aerobic performance as well).

But other benefits from regular beetroot juice have also been purported including, improved energy production in muscles during exercise, along with enhanced uptake of blood sugar by exercising muscles, enhanced muscle contraction and relaxation, enhanced immune system function and stimulation of new mitochondria synthesis (mitochondria are the energy factories in our cells).

These outcomes are related to the fact that the high level of nitrates in beetroot juice are converted into nitric oxide in the body. Nitric oxide not only opens-up or dilates blood vessels for improved blood flow, but it also serves as a signaling chemical that affects many other bodily functions in positive ways, such as the ones I mentioned above.

As a legitimate health food, ingesting 4-8oz of beet juice daily may provide many long-term benefits in your pursuit of healthy life expectancy and performance.

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/

Just in Case You Are Planning on Mountain Climbing or Hiking Up a Mountain

It is well established that even very highly fit individuals can develop mountain or altitude sickness when climbing or hiking up mountains. It is very hard to predict who will be afflicted with this debilitating ailment. But we have learned that populations like the Tibetans, who live at high altitudes, have higher levels of nitric oxide in their system.

This is an adaptation to living at high altitudes that appears to prevent altitude sickness by enabling blood to flow more easily to the brain, lungs, and muscles, as an adaptation to the lower amount of oxygen in the air. Nitric oxide opens-up or dilates blood vessels.


In a study of the acute response to oxygen deprivation, the individuals who lived at sea level who climbed to high altitudes and showed decreased nitric oxide levels were the ones most likely to develop symptoms of acute altitude sickness.

As such, some researches suggest that climbers and altitude hikers should consume beetroot juice daily to increase their nitric oxide synthesis, as beetroot juice or beet juice is a rich source of nitrates, which the body converts into nitric oxide.


Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/

We all know that deep-fried food is unhealthy and full of excess calories, contributing to weight gain, high blood cholesterol, and other health problems.

A great alternative to deep-fried French fries is to get an Air Fryer for your home and make your own French fries.
Rather than submerging potatoes and other foods in hot oil, Air Fryers use circulation of hot air to cook food. The Air Fryer works by coating the desired food in a thin layer of oil while circulating air heated up to 200 °C (392 °F) to cook the desired food. The result is delicious, crunchy potato chips, using 70-80% less oil than a traditional deep fryer.

Other Vegetables
Using an Air Fryer to cook other healthy vegetables like Brussels sprouts, cauliflower, broccoli, baby carrots, butternut squash and peppers is also a delicious way to consume these health-promoting dietary staples. You can even start with frozen vegetables if desired.

Reference: Medical News Today (April 2, 2019)
https://www.medicalnewstoday.com/articles/324849#benefits

In a study published in the journal Nutrients, researchers analyzed seven popular party dips for their health-promoting and disease-promoting features. They included the assessment of bean dip, ranch dressing, salsa, sour cream, cream cheese, hummus, and peanut butter, and ranked them according to nutritional content.

Each party dip was then given a “naturally nutrient-rich” score. With a score of 98, hummus took the top spot, followed by salsa at 89, and bean dip at 82. For comparison, ranch dressing came in very last with a nutrient score of just 23.

Hummus is made with chickpeas (also known as garbanzo beans), olive oil, and tahini (sesame seed paste). These ingredients are high in healthy fats, cholesterol-lowering and colon-cleanin fiber, vitamins, and nutrients, and has been shown to help improve blood sugar regulation and improve weight management when substituted for other dips, spreads, and starchy foods.

You can even use hummus as a healthier alternative to mayonnaise and butter on sandwiches and wraps.

References:
Shape Magazine November 30, 2016
https://www.shape.com/healthy-eating/diet-tips/why-hummus-healthiest-party-dip-according-science#:~:text=With%20a%20score%20of%2098,nutrient%20score%20of%20just%2023.&text=Hummus%20is%20made%20with%20three,tahini%20(sesame%20seed%20paste).

Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits chickpeas and hummus. Nutrients. 2016 Dec; 8(12): 766 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

A 2021 study in the journal, Heart, reviewed all the available evidence pertaining to the consumption of fried foods (cooked in oil) from 17 studies, involving over 500,000 people.

Their analysis showed that compared with the lowest category of weekly fried food consumption, the group consuming the highest amount of fried food had a 28% increased risk of major cardiovascular events, a 22% increased risk of coronary heart disease and a 37% increased risk of heart failure.

If you like the taste of fried foods, I suggest you get an Air Fryer. It makes food taste deep fried without excess calories from fat, trans-fats and the production of other artery clogging and inflammation-promoting chemicals that you get from traditional fried food cooking methods.

Reference:

Pei Qin, Ming Zhang, Minghui Han, Dechen Liu, Xinping Luo, Lidan Xu, Yunhong Zeng, Qing Chen, Tieqiang Wang, Xiaoliang Chen, Qionggui Zhou, Quanman Li, Ranran Qie, Xiaoyan Wu, Yang Li, Yanyan Zhang, Yuying Wu, Dongsheng Hu, Fulan Hu. Fried-food consumption and risk of cardiovascular disease and all-cause mortality: a meta-analysis of observational studies. Heart, 2021

https://heart.bmj.com/content/early/2021/01/07/heartjnl-2020-317883

A 2021 study involving a large group of individuals over 60 yrs of age has shown that those who take an afternoon nap (5 mins to 2 hours of actual sleep) scored much higher on dementia screening tests than non-regular nappers.

The dementia screening tests included 30 items that measured several aspects of cognitive ability and higher function, including visuo-spatial skills, working memory, attention span, problem solving, locational awareness and verbal fluency.

Why do Nappers Do Better?

One theory is that inflammation is a mediator between mid-day naps and poor health outcomes; inflammatory chemicals have an important role in sleep disorders, note the researchers.

Sleep regulates the body’s immune response and napping is thought to be an evolved response to inflammation. People with higher levels of inflammation also nap more often, explain the researchers.

So, it may be a smart strategy for those over 60 to consider at least a short afternoon siesta to help preserve cognition.

Reference:

Han Cai, Ning Su, Wei Li, Xia Li, Shifu Xiao, Lin Sun. Relationship between afternoon napping and cognitive function in the ageing Chinese population. General Psychiatry, 2021; 34 (1)

https://gpsych.bmj.com/content/34/1/e100361

Studies show that if you consume white vinegar at a meal that contains starchy carbohydrate foods like bread, pasta, rice, potatoes, your post-meal blood sugar (glucose) level is likely to be lower than if you had eaten starchy carbohydrates with no white vinegar at the meal.

From a practical standpoint it means that consuming a salad with vinegar and olive oil dressing at a meal that contains starchy carbohydrates is likely to prevent a spike in blood sugar, as shown in healthy individuals and diabetics alike.

How Does It Work?
Researchers report that the acetic acid in vinegar appears to block the action of key carbohydrate-digesting enzymes, which in turn, reduces the amount of carbohydrate absorbed from starchy carbohydrates. Instead, more of these starchy carbohydrate calories remain in the intestinal tract and are excreted from the body during a bowel movement a couple of days later. The result is – fewer carbohydrates getting absorbed into the bloodstream, which reduces blood sugar (glucose) spikes after a meal.

This also translates into fewer carbohydrates being converted into fat. Some studies show that regular vinegar consumption may also help to reduce excess body fat by the same action – blocking the absorption of some carbohydrate calories from starchy foods.
Unfortunately, vinegar does not have the same protective effect against refined, sugary foods and treats.

Take Home Message:
Most of us would benefit from lowering our post-meal blood sugar level, and thus, including white vinegar as a salad dressing ingredient at meals is another proactive healthy booster step that you may want to consider.

Reference:
Diabetes Research and Action: https://diabetesaction.org/article-vinegar

Beans, peas and other legumes are not a main staple of the North American or Western Diet, but they should be. Beans and peas are a rich source of cholesterol-lowering soluble fiber. Studies show that one cup of beans, 4x per week can reduce high total cholesterol and bad cholesterol (LDL) to a significant degree (more than 7 mg/dL).

Beans and peas are also a good source of protein and they are a great substitute at a meal for other starchy carbohydrates like bread, pasta, rice, and potatoes, as they don’t spike blood sugar (glucose) levels to the same degree. Beans and peas are known as low-glycemic foods for this reason.

A great heart-healthy combination is to consume a mixed bean salad with artichokes (another cholesterol-lowering food) wiith a dressing of white vinegar (to reduce absorption of carbohydrate calories) and a bit of olive oil (which contains the monounsaturated fat oleic acid that helps raise good cholesterol – HDL – and exerts other cardiovascular benefits).

References:

1. https://pubmed.ncbi.nlm.nih.gov/18502235/

2. https://www.utoronto.ca/news/lowering-cholesterol-eating-chickpeas-lentils-beans-and-peas

3. https://www.webmd.com/vitamins/ai/ingredientmono-842/artichoke#:~:text=Research%20shows%20that%20taking%20artichoke%20extract%20by%20mouth%20can%20slightly,to%2012%20weeks%20of%20treatment.

4. https://diabetesaction.org/article-vinegar

5. https://www.ahajournals.org/doi/pdf/10.1161/atvbaha.114.303374

Colo-rectal cancer is the second leading cause of cancer death in North America. Only a small percentage of cases are linked to inherited genetic mutations (5-10%).

Diet and Lifestyle are considered to be a more important risk than inherited genetic mutations in most colorectal cancer cases.
In this series of Healthy Lifestyle Booster, we will look at the main nutrition and lifestyle risk factors, identified so far, that increase or decrease the risk of colo-rectal cancer.

In the 2009 review on this subject in Clin Colon Rectal Surg Journal the researchers state the following, “Diets high in fat, especially animal fat, are a major risk factor for colorectal cancer.” They state that the fat in these meats promotes growth of the types of gut bacteria that convert bile acids (secreted from the gall bladder) into potential cancer-causing N-nitroso compounds.

The high level of heme iron in these meats is also linked to more free radical damage to colo-rectal cells, promoting higher cancer risk.
So, one important strategy to reduce colo-rectal cancer risk is to eat less meat or avoid it altogether. It appears to be less risky to eat low-fat chicken and turkey breast, as well as fish as safer alternatives to beef and pork products, as a general rule.

I will share other preventive strategies in upcoming issues.

Reference:
Clin Colon Rectal Surgery 2009: Colorectal Cancer Epidemiology: Incidence, Mortality, Survival, and Risk Factors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796096/
https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0029-1242458