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

LMU-306

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

Source: Journal Clinical Cancer Research (2023)

Lifestyle Medicine Update (October 12, 2023)

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

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

 

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

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

 

References:

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

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

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

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

 

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

Recommended Supplements

Immuno-Detox-Prime-1-416x416

Immuno-Detox Prime

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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

LMU-305

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

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

Lifestyle Medicine Update (September 26, 2023)

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

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

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

Curcumin

Ginger

Boswellia

White Willow Extract

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

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

Reference:

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

 

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

Recommended Supplements

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Nature’s Relief

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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

LMU-304

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

Source: Phytother Res J (2019)

Lifestyle Medicine Update (September 20, 2023)

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

How does it work?

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

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

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

References

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

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

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

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

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

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

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

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

Eat Smart, Live Well, Look Great,

Dr. Meschino

 

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

How does it work?

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

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

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

References

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

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

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

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

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

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

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

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

 

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

Recommended Supplements

Chole-Forte-1

Chole Forte

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 303 – Vitamin D Supplementation Reduces Cancer Relapse and Death in High-Risk Intestinal Tract Cancer Survivors (Colo-Rectal, Stomach, Esophageal, Small Bowel Cancer Survivors)

LMU-303

Vitamin D Supplementation Reduces Cancer Relapse and Death in High-Risk Intestinal Tract Cancer Survivors (Colo-Rectal, Stomach, Esophageal, Small Bowel Cancer Survivors)

Source: Journal of the American Medical Association (JAMA) August 22, 2023

Lifestyle Medicine Update (September 12, 2023)

In previous Lifestyle Medicine Updates, I have cited the emerging research showing how vitamin D may help to reduce risk of certain cancers. The research paper published in JAMA in August 2023 provides further evidence of vitamin D’s protective effects in this regard. So, I wanted to share it with you. The study showed that providing patients who underwent surgery for their digestive tract cancer (colo-rectal cancer, stomach cancer, esophageal cancer or small intestine cancer) with 2,000 IU of vitamin D daily following the surgery, resulted in reduced risk of cancer relapse or death by 73% compared with patients taking the placebo. But these positive results were limited to patients showing positivity for what is called p53 immunoreactivity. This means that in many cases of cancer the p53 tumour suppressor gene is mutated or dysfunctional. In these cases, the immune system produces antibodies against the abnormal protein produced by the faulty p53 gene. These p53 gene defects and serum antibodies against p53 proteins can be detected with our modern-day technologies. As a rule, cancers showing a high degree of p53 immunoreactivity tend to be more advanced and more life-threatening.

The good news from this study is that providing patients with 2,000 IU of vitamin D, who had p53 positive immunoreactivity (very high-risk patients) significantly reduced their risk of cancer relapse or death, once their digestive tract cancer was dealt with via surgical resection. Regarding Vitamin D’s overall effects on cancer and immunity the researchers stated, “Vitamin D was previously demonstrated to upregulate innate and adaptive immunity. A meta-analysis of randomized clinical trials (RCTs) showed that vitamin D supplementation reduced the incidence of acute respiratory tract infection compared with placebo. In addition, vitamin D supplementation reduced the risk of relapse in the subgroup of patients who had sufficient infiltration of immune cells into the tumour microenvironment in our previous research. They also noted that in Vitamin D and Omega-3 Trial (VITAL) study, 2000 IU of vitamin D3 administered daily reduced all cancer mortality by 25% when the first 2 years of observation were excluded. As well, a 2023 meta-analysis of randomized clinical trials (RCTs) found that daily vitamin D3 supplementation was associated with reduced cancer mortality in the general population and improved survival in patients with cancer, although the results are still controversial, and they stated that the beneficial effects of vitamin D have been reported for cancers at various sites in the human studies.

The present study included 392 patients with a history surgically treated colo-rectal cancer (47%), gastric or stomach cancer (43%), esophageal cancer (9%) and small bowel cancer (05%). The post hoc analysis found that, among the p53- positive immunoreactive group of 80 patients, relapse or death occurred in only nine of the 54 patients (relapse or death in only 17%) in the vitamin D supplemented group and 14 of 26 patients (54% had relapse or death) in the placebo group. The 5-year relapse free survival (RFS) was significantly higher in the vitamin D group than the placebo group (81% vs 31%). As such, in the p53-immunoreactive subgroup, daily vitamin D supplementation (2,000 IU per day after surgery) reduced the risk of relapse or death by 73%. That is a remarkable reduction. As one of the researchers stated, “The main findings of this study were that daily supplementation of 2000 IU of vitamin D reduced the risk of relapse or death compared with placebo in the p53-immunoreactive subgroup, and “suggest the importance of developing cancer immunotherapy targeting mutated p53 proteins.”

I think the take-away message is once again to ensure that your vitamin D blood level is in the ideal range, which is between 75-150 umol/L (30-60 ng/ml).

This level of vitamin D is most strongly associated with a reduced risk of severe infection and certain types of cancer. It also helps to reduce risk of osteoporosis. Most people can achieve this level by simply supplementing with 2,000 IU of vitamin D per day. I have included the JAMA research reference in the text below.

References:

Kanno K et al. Effect of vitamin D supplements on relapse or death in a p53-immunoreactive subgroup with digestive tract cancer. Post Hoc Analysis of the AMATERASU Randomized Clinical Trial. JAMA. August 22, 2023. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2808569

“Game Changer: Data for Vitamin D in Digestive Tract Cancers. Medscape. September 11, 2023. Megan Brooks (August 25, 2023): https://www.medscape.com/viewarticle/995848?ecd=wnl_recnlnew5_ous_230828_MSCPEDIT_etid5795536&uac=342474MN&impID=5795536

Eat Smart, Live Well, Look Great,

Dr. Meschino

In previous Lifestyle Medicine Updates, I have cited the emerging research showing how vitamin D may help to reduce risk of certain cancers. The research paper published in JAMA in August 2023 provides further evidence of vitamin D’s protective effects in this regard. So, I wanted to share it with you. The study showed that providing patients who underwent surgery for their digestive tract cancer (colo-rectal cancer, stomach cancer, esophageal cancer or small intestine cancer) with 2,000 IU of vitamin D daily following the surgery, resulted in reduced risk of cancer relapse or death by 73% compared with patients taking the placebo. But these positive results were limited to patients showing positivity for what is called p53 immunoreactivity. This means that in many cases of cancer the p53 tumour suppressor gene is mutated or dysfunctional. In these cases, the immune system produces antibodies against the abnormal protein produced by the faulty p53 gene. These p53 gene defects and serum antibodies against p53 proteins can be detected with our modern-day technologies.  As a rule, cancers showing a high degree of p53 immunoreactivity tend to be more advanced and more life-threatening.

The good news from this study is that providing patients with 2,000 IU of vitamin D, who had p53 positive immunoreactivity (very high-risk patients) significantly reduced their risk of cancer relapse or death, once their digestive tract cancer was dealt with via surgical resection. Regarding Vitamin D’s overall effects on cancer and immunity the researchers stated, “Vitamin D was previously demonstrated to upregulate innate and adaptive immunity. A meta-analysis of randomized clinical trials (RCTs) showed that vitamin D supplementation reduced the incidence of acute respiratory tract infection compared with placebo.  In addition, vitamin D supplementation reduced the risk of relapse in the subgroup of patients who had sufficient infiltration of immune cells into the tumour microenvironment in our previous research. They also noted that in Vitamin D and Omega-3 Trial (VITAL) study, 2000 IU of vitamin D3 administered daily reduced all cancer mortality by 25% when the first 2 years of observation were excluded. As well, a 2023 meta-analysis of randomized clinical trials (RCTs) found that daily vitamin D3 supplementation was associated with reduced cancer mortality in the general population and improved survival in patients with cancer, although the results are still controversial, and they stated that the beneficial effects of vitamin D have been reported for cancers at various sites in the human studies.

The present study included 392 patients with a history surgically treated colo-rectal cancer (47%), gastric or stomach cancer (43%), esophageal cancer (9%) and small bowel cancer (05%). The post hoc analysis found that, among the p53- positive immunoreactive group of 80 patients, relapse or death occurred in only nine of the 54 patients (relapse or death in only 17%) in the vitamin D supplemented group and 14 of 26 patients (54% had relapse or death) in the placebo group. The 5-year relapse free survival (RFS) was significantly higher in the vitamin D group than the placebo group (81% vs 31%). As such, in the p53-immunoreactive subgroup, daily vitamin D supplementation (2,000 IU per day after surgery) reduced the risk of relapse or death by 73%. That is a remarkable reduction. As one of the researchers stated, “The main findings of this study were that daily supplementation of 2000 IU of vitamin D reduced the risk of relapse or death compared with placebo in the p53-immunoreactive subgroup, and “suggest the importance of developing cancer immunotherapy targeting mutated p53 proteins.”

I think the take-away message is once again to ensure that your vitamin D blood level is in the ideal range, which is between 75-150 umol/L (30-60 ng/ml).

This level of vitamin D is most strongly associated with a reduced risk of severe infection and certain types of cancer. It also helps to reduce risk of osteoporosis. Most people can achieve this level by simply supplementing with 2,000 IU of vitamin D per day. I have included the JAMA research reference in the text below.

References:

Kanno K et al. Effect of vitamin D supplements on relapse or death in a p53-immunoreactive subgroup with digestive tract cancer. Post Hoc Analysis of the AMATERASU Randomized Clinical Trial. JAMA. August 22, 2023. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2808569

“Game Changer: Data for Vitamin D in Digestive Tract Cancers. Medscape. September 11, 2023. Megan Brooks (August 25, 2023): https://www.medscape.com/viewarticle/995848?ecd=wnl_recnlnew5_ous_230828_MSCPEDIT_etid5795536&uac=342474MN&impID=5795536

 

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

Recommended Supplements

All-in-One-Multi-Vitamin-Mineral-1All-in-One Multi-Vitamin & Mineral

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 302 – Taking Metformin to Treat COVID-19 Infection Prevents Development of Long COVID Syndrome

Metformin

Taking Metformin to Treat COVID-19 Infection Prevents Development of Long COVID Syndrome

Source: The Lancet (March 2023)

Lifestyle Medicine Update (September 06, 2023)

A study published in April 2023 in the Journal of Clinical Endocrinology & Metabolism showed that having higher vitamin D blood levels above 58 umol/L (23.2 ng/ml) significantly reduces the risk of developing Long COVID Syndrome after the initial infection has been resolved. In March 2023 another important study involving Long COVID was published in the Lancet. This study showed that compared to taking a placebo, if a patient is treated with the diabetic drug Metformin at the onset of mild to moderate COVID-19 infection, it reduces their risk of developing Long COVID syndrome by up 64% – provided they start taking Metformin within the first four days of symptoms. The effective Metformin dose was 500 milligrams on the first day, 500 milligrams twice a day for the next 4 days, and then 500 milligrams in the morning and 1,000 milligrams in the evening for the remaining 9 days (a total of 14 days).The study was designed to test Metformin against the drug Ivermectin (an antiparasitic drug, which has become popular among some groups as a potential treatment for COVID-19), and against Fluvoxamine (an antidepressant drug, which has shown promise in COVID-19 treatment). More specifically, between January 2021 and February 2022, researchers tested three oral medications – metformin (typically, used to treat type 2 diabetes), ivermectin (an antiparasitic), and fluvoxamine (an antidepressant) – in a clinical trial across the U.S. called COVID-OUT. The people being studied, investigators, care providers, and others involved in the study were blinded to the randomized treatments. The trial was decentralized, with no in-person contact with participants.The researchers included patients who were ages 30-85 who were overweight or obese, had documentation of a confirmed COVID-19 infection, had fewer than 7 days of symptoms, had no known prior infection, and joined the study within 3 days of their positive COVID-19 test. The study included monthly follow-up for 300 days. The results showed that Metformin treatment was effective in preventing Long COVID by 42-64%. The sooner the patient starts on Metformin the better the preventive effect. On the other hand, neither Ivermectin nor Fluvoxamine showed any protective effect against the development of Long COVID. So, if you develop a COVID-19 infection, be sure that your blood vitamin D level is above 58 umol/L (23.2 ng/ml) and ask your doctor to start you the drug Metformin, using the dosing schedule I have outlined in this report. These appear to be two important ways to prevent COVID-19 infections from evolving into Long COVID syndrome, which can really be life altering in a very negative way.I have included the reference for this information in the text below.

References:

Burmante C and Buse J. Outpatient treatment of COVID-19 and the development of Long COVID over 10 months: A multi-center, quadruple-blind, parallel group randomized phase 3 trial. The Lancet. March 2023.https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4375620Breakthrough Study: Diabetes Drug Helps Prevent Long COVID. Medscape March 9, 2023. Carolyn Crust.https://www.medscape.com/s/viewarticle/989424ecd=mkm_ret_230828_mscpmrk_covidtx_meddel_etid5784593&uac=342474MN&impID=5784593#vp_2di Fiippo et al. Low vitamin D levels are associated with long COVID Syndrome in COVID-19 survivors. Journal of Clinical Endocrinology & Metabolism. April 13, 2023.https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgad207/7116659?login=falseEat Smart, Live Well, Look Great,Dr. Meschino

A study published in April 2023 in the Journal of Clinical Endocrinology & Metabolism showed that having higher vitamin D blood levels above 58 umol/L (23.2 ng/ml) significantly reduces the risk of developing Long COVID Syndrome after the initial infection has been resolved. In March 2023 another important study involving Long COVID was published in the Lancet. This study showed that compared to taking a placebo, if a patient is treated with the diabetic drug Metformin at the onset of mild to moderate COVID-19 infection, it reduces their risk of developing Long COVID syndrome by up 64% – provided they start taking Metformin within the first four days of symptoms. The effective Metformin dose was 500 milligrams on the first day, 500 milligrams twice a day for the next 4 days, and then 500 milligrams in the morning and 1,000 milligrams in the evening for the remaining 9 days (a total of 14 days).

The study was designed to test Metformin against the drug Ivermectin (an antiparasitic drug, which has become popular among some groups as a potential treatment for COVID-19), and against Fluvoxamine (an antidepressant drug, which has shown promise in COVID-19 treatment). More specifically, between January 2021 and February 2022, researchers tested three oral medications – metformin (typically, used to treat type 2 diabetes), ivermectin (an antiparasitic), and fluvoxamine (an antidepressant) – in a clinical trial across the U.S. called COVID-OUT. The people being studied, investigators, care providers, and others involved in the study were blinded to the randomized treatments. The trial was decentralized, with no in-person contact with participants.

The researchers included patients who were ages 30-85 who were overweight or obese, had documentation of a confirmed COVID-19 infection, had fewer than 7 days of symptoms, had no known prior infection, and joined the study within 3 days of their positive COVID-19 test. The study included monthly follow-up for 300 days. The results showed that Metformin treatment was effective in preventing Long COVID by 42-64%. The sooner the patient starts on Metformin the better the preventive effect. On the other hand, neither Ivermectin nor Fluvoxamine showed any protective effect against the development of Long COVID. So, if you develop a COVID-19 infection, be sure that your blood vitamin D level is above 58 umol/L (23.2 ng/ml) and ask your doctor to start you the drug Metformin, using the dosing schedule I have outlined in this report. These appear to be two important ways to prevent COVID-19 infections from evolving into Long COVID syndrome, which can really be life altering in a very negative way.

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

References:

Burmante C and Buse J. Outpatient treatment of COVID-19 and the development of Long COVID over 10 months: A multi-center, quadruple-blind, parallel group randomized phase 3 trial. The Lancet. March 2023.
https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4375620

Breakthrough Study: Diabetes Drug Helps Prevent Long COVID. Medscape March 9, 2023. Carolyn Crust.
https://www.medscape.com/s/viewarticle/989424ecd=mkm_ret_230828_mscpmrk_covidtx_meddel_etid5784593&uac=342474MN&impID=5784593#vp_2

di Fiippo et al. Low vitamin D levels are associated with long COVID Syndrome in COVID-19 survivors. Journal of Clinical Endocrinology & Metabolism. April 13, 2023.
https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgad207/7116659?login=false

Eat Smart, Live Well, Look Great,

Dr. Meschino

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Dr. James Meschino

ABOUT THE AUTHOR

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

Adeeva Supplements
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LMU 301 – Low Vitamin D Blood Levels Shown to Increase Risk of Long COVID Syndrome

LMU-301

Low Vitamin D Blood Levels Shown to Increase Risk of Long COVID Syndrome

Source: Journal of Clinical Endocrinology & Metabolism (April 2023)

Lifestyle Medicine Update (August 30, 2023)

Long COVID Syndrome affects 50-70% of all COVID-19 survivors, but doctors have been at a loss to predict who is susceptible to developing Long COVID. The study published in the April 2023 issue of The Journal of Clinical Endocrinology & Metabolism suggests very strongly that low vitamin D levels may be an important risk factor for the development of Long COVID syndrome. So, this is what we have learned so far about Long COVID. Up to this point some evidence has suggested that being a woman as well as having diabetes, pulmonary disease and/or obesity, may increase risk of developing Long COVID Syndrome. Symptoms of Long COVID can involve neurocognitive issues (like brain fog) as well as disturbances of the cardiorespiratory and gastrointestinal systems, constitutional symptoms, and musculoskeletal involvement (muscle pain or myalgia), as well as taste and smell disorders. Previous studies have shown that low vitamin D levels were associated with worse outcomes for patients who contracted COVID-19 infections. Lower vitamin D levels were associated with higher rates of death, more severe infections, increased likelihood of being admitted to the Intensive Care Unit of a hospital, longer stay in the ICU, and increased likelihood of requiring mechanical ventilation.

In April 2023 researchers published a groundbreaking study showing that those with Long COVID syndrome also tend to have lower blood vitamin D levels than COVID-19 survivors who did not develop Long COVID syndrome. The study involved 50 patients with Long COVID and 50 patients who contracted COVID-19 but did not develop Long COVID. The average age of the patients was 61 years old, with a mix of men and women. After controlling for a host confounding variables, the study showed a strong correlation between low vitamin D levels at the time of the 6-month follow-up post COVID-19 infection, in the patients who developed Long COVID syndrome. More specifically, the study showed that Long COVID syndrome patients had an average vitamin D level of 20.1 ng/ml whereas COVID-19 survivors who did not develop Long COVID had an average blood vitamin D level of 23.2 ng/ml. In Canada vitamin D levels are reported in umol/L. As such, Long COVID patients in this study had an average vitamin D blood level of 50.25 umol/L and COVID-19 survivors who did not develop Long COVID had an average blood level of 58 umol/L.

As the researchers pointed out vitamin D is well-known to support and regulate many aspects of immune system function, helping us fight off infections, including viral infections. Vitamin D also supports muscle health and muscle recovery and helps to improve muscle pain and arthralgia symptoms (painful joints), and it helps to prevent age-related muscle atrophy. Vitamin D also influences neurocognitive functions and disorders, and vitamin D supplementation has been shown to promote respiratory recovery after pneumonia. The researchers made some closing comments in their research paper and during the Medscape interview afterwards. Here are some quotes:

“In this study we have observed that COVID-19 survivors who reported persistent signs and symptoms 6 months after hospital discharge consistent with long COVID syndrome were characterized by lower 25(OH) vitamin D levels than those without the syndrome, and lower 25(OH) vitamin D levels were an independent risk factor for long COVID occurrence.

“Our data suggest that vitamin D levels should be evaluated in COVID-19 patients after hospital discharge,” write the researchers from San Raffaele Hospital, Milan, Italy.

“The highly controlled nature of our study helps us better understand the role of vitamin D deficiency in long COVID and establish that there is likely a link between vitamin D deficiency and long COVID,” senior author Andrea Giustina, MD, said in a press release from the ECE.

In my view, the evidence is very convincing that for optimal immune function it is best to have a blood vitamin D level above 75 umol/L (30 ng/ml) and no higher than 150 umol/L (60 ng/ml) unless otherwise indicated by your physician (for patients with autoimmune diseases higher vitamin D levels may be more beneficial). I have provided this evidence in previous Lifestyle Medicine Updates. So, get your blood vitamin D level tested and take appropriate steps to get into the ideal range. It may help to prevent severe COVID infection and help guard against the development of Long COVID syndrome, which can really be life altering.

I have provided the references for this study in the text below.

References:

di Fiippo et al. Low vitamin D levels are associated with long COVID Syndrome in COVID-19 survivors. Journal of Clinical Endocrinology & Metabolism. April 13, 2023. https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgad207/7116659?login=false

Medscape: Could vitamin D supplementation help in long COVID?

Tuesday August 29, 2023 (Marlene Busko) https://www.medscape.com/viewarticle/992013?ecd=mkm_ret_230828_mscpmrk_covidtx_meddel_etid5784593&uac=342474MN&impID=5784593

Eat Smart, Live Well, Look Great,


Dr. Meschino

Long COVID Syndrome affects 50-70% of all COVID-19 survivors, but doctors have been at a loss to predict who is susceptible to developing Long COVID.  The study published in the April 2023 issue of The Journal of Clinical Endocrinology & Metabolism suggests very strongly that low vitamin D levels may be an important risk factor for the development of Long COVID syndrome. So, this is what we have learned so far about Long COVID. Up to this point some evidence has suggested that being a woman as well as having diabetes, pulmonary disease and/or obesity, may increase risk of developing Long COVID Syndrome. Symptoms of Long COVID can involve neurocognitive issues (like brain fog) as well as disturbances of the cardiorespiratory and gastrointestinal systems, constitutional symptoms, and musculoskeletal involvement (muscle pain or myalgia), as well as taste and smell disorders. Previous studies have shown that low vitamin D levels were associated with worse outcomes for patients who contracted COVID-19 infections.  Lower vitamin D levels were associated with higher rates of death, more severe infections, increased likelihood of being admitted to the Intensive Care Unit of a hospital, longer stay in the ICU, and increased likelihood of requiring mechanical ventilation.

In April 2023 researchers published a groundbreaking study showing that those with Long COVID syndrome also tend to have lower blood vitamin D levels than COVID-19 survivors who did not develop Long COVID syndrome. The study involved 50 patients with Long COVID and 50 patients who contracted COVID-19 but did not develop Long COVID. The average age of the patients was 61 years old, with a mix of men and women. After controlling for a host confounding variables, the study showed a strong correlation between low vitamin D levels at the time of the 6-month follow-up post COVID-19 infection, in the patients who developed Long COVID syndrome. More specifically, the study showed that Long COVID syndrome patients had an average vitamin D level of 20.1 ng/ml whereas COVID-19 survivors who did not develop Long COVID had an average blood vitamin D level of 23.2 ng/ml. In Canada vitamin D levels are reported in umol/L. As such, Long COVID patients in this study had an average vitamin D blood level of 50.25 umol/L and COVID-19 survivors who did not develop Long COVID had an average blood level of 58 umol/L.

As the researchers pointed out vitamin D is well-known to support and regulate many aspects of immune system function, helping us fight off infections, including viral infections. Vitamin D also supports muscle health and muscle recovery and helps to improve muscle pain and arthralgia symptoms (painful joints), and it helps to prevent age-related muscle atrophy. Vitamin D also influences neurocognitive functions and disorders, and vitamin D supplementation has been shown to promote respiratory recovery after pneumonia. The researchers made some closing comments in their research paper and during the Medscape interview afterwards. Here are some quotes:

“In this study we have observed that COVID-19 survivors who reported persistent signs and symptoms 6 months after hospital discharge consistent with long COVID syndrome were characterized by lower 25(OH) vitamin D levels than those without the syndrome, and lower 25(OH) vitamin D levels were an independent risk factor for long COVID occurrence.

“Our data suggest that vitamin D levels should be evaluated in COVID-19 patients after hospital discharge,” write the researchers from San Raffaele Hospital, Milan, Italy.

“The highly controlled nature of our study helps us better understand the role of vitamin D deficiency in long COVID and establish that there is likely a link between vitamin D deficiency and long COVID,” senior author Andrea Giustina, MD, said in a press release from the ECE.

In my view, the evidence is very convincing that for optimal immune function it is best to have a blood vitamin D level above 75 umol/L (30 ng/ml) and no higher than 150 umol/L (60 ng/ml) unless otherwise indicated by your physician (for patients with autoimmune diseases higher vitamin D levels may be more beneficial).  I have provided this evidence in previous Lifestyle Medicine Updates. So, get your blood vitamin D level tested and take appropriate steps to get into the ideal range. It may help to prevent severe COVID infection and help guard against the development of Long COVID syndrome, which can really be life altering.

I have provided the references for this study in the text below.

 

References:

di Fiippo et al. Low vitamin D levels are associated with long COVID Syndrome in COVID-19 survivors. Journal of Clinical Endocrinology & Metabolism. April 13, 2023. https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgad207/7116659?login=false

Medscape: Could vitamin D supplementation help in long COVID?

Tuesday August 29, 2023 (Marlene Busko) https://www.medscape.com/viewarticle/992013?ecd=mkm_ret_230828_mscpmrk_covidtx_meddel_etid5784593&uac=342474MN&impID=5784593

 

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

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ABOUT THE AUTHOR

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

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LMU 300 – Natural Supplement (Alpha Lipoic Acid) Improves Neuropathy and Triglycerides in Diabetic Patients

LMU-300

The Power of Alpha-Lipoic Acid: A Natural Solution for Health and Longevity

Source: J Biomolecules (2019)

Lifestyle Medicine Update (August 22, 2023)

Introduction: The Multifaceted Benefits of Alpha-Lipoic Acid

Alpha-lipoic acid (ALA) emerges as a versatile compound vital for overall health and well-being. Present in plants, animals, and the human body, ALA serves diverse functions, ranging from antioxidant protection to energy production and modulation of blood sugar and lipid metabolism. Recent research sheds light on its potential in combating neurodegenerative diseases, countering heavy metal toxicity, and facilitating tissue rejuvenation through stem cell modulation.

Guarding Against Neurodegeneration: ALA’s Neuroprotective Role

Experimental evidence suggests that ALA may offer protection against neurodegenerative conditions like Alzheimer’s disease. Its neuroprotective properties are attributed to its antioxidant activity and its ability to support glucose uptake and metabolism in damaged nerve cells, potentially aiding in nerve repair.

Combatting Cancer: ALA’s Anti-Cancer Potential

Exciting findings from experimental research highlight ALA’s anti-cancer properties, hinting at its potential role in cancer prevention and treatment. While further studies are warranted, these initial results underscore the promising therapeutic avenues ALA may offer in the fight against cancer.

Addressing Diabetic Neuropathy: Clinical Insights

A pivotal human clinical trial featured in a 2019 review showcased ALA’s efficacy in diabetic neuropathy management. Patients receiving 600 mg of ALA daily experienced significant alleviation of neuropathic symptoms alongside a notable reduction in blood triglyceride levels, enhancing their quality of life. Additionally, experimental studies suggest ALA’s role in repairing nerve damage associated with diabetic neuropathy, further emphasizing its therapeutic potential in this condition.

A Promising Anti-Aging Intervention

As individuals age, declining ALA levels reduce antioxidant defenses, leaving them susceptible to various age-related ailments. Supplementing with ALA, particularly after the age of 45-50, may serve as a potent anti-aging intervention. Combined with N-acetyl cysteine, L-glutamine, and silymarin, ALA supplementation offers a comprehensive approach to bolstering antioxidant defenses and combating age-related decline.

Conclusion: Embracing ALA for Health and Vitality

Incorporating an alpha-lipoic acid-containing supplement into one’s regimen presents a compelling strategy for promoting health and longevity. Whether as a safeguard against neurodegeneration, a potential ally in cancer prevention, or a supportive adjunct in diabetic neuropathy management, ALA offers multifaceted benefits backed by scientific research. Embrace the power of ALA to nurture your body’s innate resilience and embark on a journey towards lasting vitality.

References:

  1. Salehi B et al. Insights on the use of alpha-lipoic acid for therapeutic purposes. J Biomolecules. 2019; 9(8): 356 [Read here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7403706/)
  2. Medscape: Diabetic Neuropathy
    [Read here](https://emedicine.medscape.com/article/1170337-overview#:~:text=A%20large%20American%20study%20estimated,cases%20are%20distal%20symmetric%20polyneuropathy.)

Eat Smart, Live Well, Look Great,

Dr. Meschino

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

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LMU 299 – White Willow Extract Effective in Arthritis: 2022 Update

LMU-299

Unveiling the Healing Power of White Willow Extract: Nature's Remedy for Pain and Inflammation

Source: Drugs.com (2022)

Lifestyle Medicine Update (August 15, 2023)

Introduction

In the quest for effective pain relief without the distressing side effects often associated with synthetic drugs, nature has often provided remarkable solutions. Among these natural remedies, white willow extract stands out as a potent healer with a history spanning over millennia. What started as an ancient herbal tradition has evolved into a scientifically validated treatment for a spectrum of ailments, from arthritis to menstrual cramps. Let’s embark on a journey through the fascinating world of white willow extract and uncover its therapeutic potential.

The Origins of Aspirin: From Willow Bark to Salicin

Centuries before the advent of modern medicine, civilizations across the globe turned to nature for remedies to alleviate pain and inflammation. In this pursuit, the white willow bark extract emerged as a prominent healer, containing a compound known as salicin. This natural ingredient served as the precursor to acetylsalicylic acid (ASA), the active component of aspirin. While aspirin has become a household name in pain relief, it’s essential to recognize the roots of its origin in the humble white willow bark extract.

The Healing Power of Salicin

Salicin, the primary medicinal constituent found in white willow extract, has been revered for its remarkable efficacy in treating various ailments. Unlike its synthetic counterpart, aspirin, salicin offers a host of benefits without the adverse side effects commonly associated with non-steroidal anti-inflammatory drugs (NSAIDs). Studies have demonstrated salicin’s effectiveness in addressing joint inflammatory conditions, such as rheumatoid arthritis, with minimal risk of stomach irritation or intestinal bleeding.

Unlocking the Therapeutic Potential

Recent research has shed light on the multifaceted benefits of white willow extract beyond pain relief. Polyphenols and flavonoids present in the extract exhibit anti-cancer properties, offering potential avenues for combating malignancies. Moreover, salicin’s ability to inhibit inflammation-promoting enzymes and cytokines underscores its significance in managing autoimmune conditions like rheumatoid arthritis.

Evidence-Based Insights

Clinical trials have yielded promising results, highlighting the efficacy of white willow extract in mitigating pain and inflammation associated with osteoarthritis and dysmenorrhea. Notably, patients experienced comparable relief to conventional NSAIDs but with fewer reported side effects. Furthermore, longitudinal studies underscore the sustained efficacy and tolerability of white willow extract, making it a compelling alternative for individuals seeking natural remedies.

Navigating Usage and Precautions

While white willow extract offers a natural alternative to traditional pain relievers, certain precautions should be observed. Individuals taking anticoagulant medications like warfarin or with aspirin allergies should avoid its use. Additionally, pregnant or lactating women, as well as individuals with specific medical conditions such as severe asthma or peptic ulcers, should exercise caution. Children under 16 should refrain from white willow extract to mitigate the risk of Reye’s syndrome.

Harnessing Nature’s Synergy

For individuals grappling with joint inflammatory issues, a holistic approach combining natural anti-inflammatory compounds can offer comprehensive relief. Integrating white willow extract with synergistic agents like curcumin, ginger, and boswellia can potentiate its therapeutic effects, providing a holistic solution to address inflammatory conditions effectively.

Conclusion

White willow extract stands as a testament to nature’s enduring wisdom, offering a safe and effective alternative to conventional pain relievers. With its rich history rooted in ancient healing traditions and validated by modern research, this botanical remedy continues to redefine the landscape of pain management. By harnessing the power of nature’s bounty, we pave the way for a healthier, more sustainable approach to well-being.

Reference:

[Drugs.com – Willow Bark](https://www.drugs.com/npp/willow-bark.html)

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

 

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ABOUT THE AUTHOR

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

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LMU 298 – Omega-3 Fats Slow Age-Related Decline in Lung Function

LMU-298

Preserving Lung Health: The Role of Omega-3 Fatty Acids

Source: American Journal of Respiratory and Critical Care Medicine (2023)

Lifestyle Medicine Update (August 10, 2023)

Introduction: Understanding the Decline in Lung Function

As we age, many aspects of our health undergo subtle changes, including our lung function. Despite the vital role our lungs play in sustaining life, it’s often overlooked that lung capacity gradually diminishes over time. However, recent research suggests that there may be a way to slow down this decline and preserve lung health well into our later years.

Unlocking the Secrets of Lung Health: Insights from the NIH Study

In 2023, the National Heart, Lung, and Blood Institute (NHLBI) embarked on a groundbreaking two-part study aimed at unraveling the mysteries of lung function decline and its potential mitigation. Tracking over 15,000 healthy non-smoking Americans with an average age of 56 for an average of seven years, the study yielded fascinating insights into the impact of omega-3 fatty acids on lung health.

Omega-3 Fatty Acids: Nature’s Lung Protectors

The findings of the NHLBI study revealed a compelling association between higher levels of omega-3 fats in the blood and a reduced rate of lung function decline. Particularly, the omega-3 fatty acid docosahexaenoic acid (DHA), abundant in fatty fish like salmon, tuna, and sardines, emerged as a key player in preserving lung function. The study underscored the potential benefits of incorporating DHA-rich foods or fish oil supplements into one’s diet to support lung health.

Genetic Insights and European Participants: A Global Perspective

In a complementary aspect of the study, researchers analyzed genetic data from over 500,000 European participants enrolled in the UK Biobank study. The results mirrored those of the American cohort, reaffirming the positive association between omega-3 fatty acids, particularly DHA, and better lung function. Dr. James P. Kiley, director of the NHLBI’s Division of Lung Diseases, emphasized the significance of these findings, suggesting that nutrients with anti-inflammatory properties may play a crucial role in maintaining lung health.

Looking Ahead: Omega-3 Fatty Acids and Chronic Respiratory Conditions

While the study did not include individuals with chronic obstructive pulmonary disease (COPD), promising avenues for future research have been illuminated. Previous studies suggest that antioxidants like vitamins C and E, CoQ10, vitamin D, and medicinal mushrooms may offer benefits for COPD patients. Whether omega-3 fat supplements can complement these interventions remains an area ripe for exploration.

Personal Testimony: Harnessing the Power of Omega-3 Fats

Echoing the findings of the NIH study, individuals like myself have integrated omega-3 fatty acid supplements into their daily regimen to optimize lung health. By leveraging the combined benefits of fish, flaxseed, and borage seed oil, we endeavor to maintain robust lung function well into our later years.

Conclusion: Nurturing Lung Health for Lifelong Vitality

As we navigate the complexities of aging, prioritizing lung health emerges as a cornerstone of longevity. With omega-3 fatty acids offering a promising avenue for preserving lung function, individuals are empowered to take proactive steps towards a future marked by vitality and well-being.

References:

 
Eat Smart, Live Well, Look Great,

Dr. Meschino

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ABOUT THE AUTHOR

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

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LMU 297 – Higher Life Essential Scores Translates into a Longer and Healthier Life (UK Biobank study)

LMU-297

Unlocking the Secrets to a Long and Healthy Life: Insights from the AHA's Essential Recommendations

Source: JAMA Internal Medicine (February 20230)

Lifestyle Medicine Update (August 2, 2023)

Introduction: The Quest for Lifelong Health

In a world where the pursuit of longevity is paramount, the American Heart Association (AHA) has unveiled a roadmap to optimal health. With its Eight Life Essential Recommendations, the AHA aims to empower individuals to chart a course towards a vibrant and disease-free existence.

The Pillars of Wellness: A Closer Look

Diving into the core principles of the AHA’s recommendations reveals a tapestry of lifestyle choices that serve as the foundation for longevity:

  1. Not Smoking: A cornerstone of good health, abstaining from smoking is paramount in safeguarding the body against a myriad of diseases.
  2. Regular Physical Activity: Engaging in moderate endurance activities for at least 150 minutes per week not only invigorates the body but also fortifies the spirit.
  3. Maintaining a Healthy Weight: Striving for a body mass index (BMI) near 25 ensures optimal physical well-being.
  4. Embracing Healthy Sleep Patterns: With 7-9 hours of restorative sleep each night, the body rejuvenates and prepares for the challenges of the day ahead.
  5. Maintaining Healthy Blood Pressure and Glucose Levels: Keeping blood pressure under 130/80 and blood glucose levels around 90 mg/dl fosters cardiovascular health and wards off chronic diseases.
  6. Ensuring Optimal Non-HDL Cholesterol Levels: By maintaining non-HDL cholesterol, especially LDL-cholesterol, within the ideal range, individuals mitigate the risk of heart disease and stroke.

The Revelations of the UK Biobank Study

In a groundbreaking study published in the JAMA Internal Medicine journal, the UK Biobank sheds light on the transformative impact of adhering to the AHA’s recommendations. Following over 135,000 adults for several years, researchers discovered a profound correlation between adherence to the Life Essential Recommendations and overall health outcomes.

The Power of Lifestyle Medicine: A Testament to Transformation

As individuals embraced healthier diets and lifestyles, their cardiovascular health scores soared, leading to longer life expectancies and fewer years plagued by chronic diseases. Regardless of sociodemographic backgrounds, the benefits of adopting the AHA’s recommendations were unequivocal, underscoring the universal appeal of a lifestyle rooted in wellness.

A Vegetarian Revolution: The Role of Diet in Cardiovascular Health

In a stunning revelation, a study published in JAMA underscored the pivotal role of dietary choices in cardiovascular health. Transitioning to a healthier, more vegetarian diet yielded significant improvements in LDL-cholesterol, blood pressure, and body weight, heralding a new era in preventive medicine.

Conclusion: A Call to Action for Lifelong Wellness

Armed with the insights gleaned from these seminal studies, individuals are empowered to seize control of their health destinies. By embracing the Eight Life Essential Recommendations and adopting healthier dietary habits, they pave the way for a future marked by vitality, longevity, and unparalleled well-being.

References:

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

  1. Not Smoking
  2. Regular Physical Activity – 150 mins per week of moderate endurance activity/exercise
  3. Healthy Weight – at or near body mass index of 25
  4. Healthy Sleep Patterns – 7-9 hours per night
  5. Blood Pressure in healthy range – under 130/80
  6. Blood Glucose in a healthy range – close to 90 mg/dl (5 mmol/l)
  7. HbA1c around 5.1 (to prevent sugar-coating blood proteins linked to heart disease and stroke)
  8. Non-HDL cholesterol in a healthy range (especially LDL-cholesterol) – LDL-cholesterol no higher than 2 mmol/l or (76 mg/dl) or preferably below 1.5 mmol/l (57 mg/dl)

Based on these recommendations the UK Biobank Study published results of their findings in the February 2023 issue of JAMA Internal Medicine journal. The UK Biobank Study followed 135,199 adults, average age 55, who were free of chronic diseases such as cardiovascular disease, cancer, diabetes, and dementia at the outset of the study. The participants were divided into three groups based on their AHA 8 Life Essentials Score – low, moderate, and high scores. High scores being the most desirable. They also gave each participant a cardiovascular health score of low, moderate, and high, with a high cardiovascular health score being the most desirable. After following these patients for many years the results showed that a high cardiovascular health score was associated with substantially longer life expectancy and remaining free of 4 major chronic diseases (cardiovascular disease, diabetes, cancer, and dementia) in both men and women.  This was true for people of all sociodemographic backgrounds, meaning that higher education and income did not change the results. Individuals who had healthier diets and lifestyles, who naturally scored higher on measurements of cardiovascular health (blood pressure, blood sugar, LDL-cholesterol, regular exercise) had exceptionally better health overall, as the years went by, compared to those with lower cardiovascular health scores. As one of the researchers commented, “Men with high cardiovascular health scores tended to have an additional 7 years of life expectancy, free of chronic disease, compared with those who had lower scores. In women, the difference was about 9.5 years between high scores and lower scores. Also, the number of years lived with chronic disease was compressed in those with high cardiovascular health scores. They tended to have fewer years living with those chronic diseases but more years living free of chronic diseases. This is called quality of life or health span or healthy life expectancy. It all means the same thing. It translates into putting in the effort, through diet, exercise, and other lifestyle practices, to maintain a highly functioning body and mind for as long as possible.

The UK Biobank Study tells us that healthy diet matters (avoiding saturated fats, trans-fats, fried foods, super sugary foods, alcohol etc.) and that 150-minutes of moderate endurance exercise makes a difference. As does keeping your blood pressure and LDL-cholesterol in the ideal range through healthy diet, healthy weight, and regular exercise habits (and medication if necessary). In the words of Dr. Joann Manson MD Ph.D, a lead researcher and professor at Harvard Medical School and Brigham and Women’s Hospital, “Overall, the findings make a compelling case for the importance of lifestyle factors in extending health span and years free of chronic disease. It can be motivating to tell our patients that a healthy lifestyle not only extends life expectancy but also extends years of health, free of chronic disease.

What’s interesting is that a few months later (July 2023) JAMA published the results of another large study showing that in patients at high risk for cardiovascular disease, the meta-analysis shows that switching to a healthy, more vegetarian diet for just 6-months reduced the bad cholesterol (LDL-cholesterol), HbA1c (another important risk factor for heart disease) and body weight to a significant degree.  The healthy dietary change also reduced the need for medication. The researchers remind patients that not all vegetarian diets are healthy. For instance, deep-fried foods like French fries and potato chips are vegetarian, but they are not healthy choices. The same is true for foods with palm and coconut oil (like the Beyond Meat products). Some of the healthier, more vegetarian diets that produced good results included diets allowing egg whites, and non-fat dairy products, as well as seafood and some fish, along of course with more vegetables, legumes (beans and peas), including soy products, some nuts and fruit and whole grain products. There is now convincing evidence that switching to a healthier, more vegetarian diet can appreciably improve your cardiovascular health score, as it lowers LDL-cholesterol, blood pressure and body fat. According to the UK Biobank Study these improved health markers bode well for more years of disease-free living, a longer life span and healthy life expectancy.

Once again lifestyle medicine is good medicine. So, I would encourage you to keep the 8 Life Essentials outlined by the AHA top of mind in your quest for optimal health and longevity. I have included the references for this information in the text below.

References:

Wang X et al. Association of cardiovascular health with life expectancy free of cardiovascular disease, diabetes, cancer, and dementia in UK adults. JAMA Internal Medicine. Feb 27, 2023 https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2801750

Life’s Essential 8: Higher Scores Extend Health Span. Medscape, March 27. 2023. Dr JoAnn E. Manson MD DrPH. https://www.medscape.com/viewarticle/989752?ecd=mkm_ret_230801_mscpmrk-OUS_InFocus_etid5692664&uac=342474MN&impID=5692664

Life’s Essential 8 – American Heart Association https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

Wang T et al. Vegetarian dietary patterns and cardiometabolic risk in people with or at high risk of cardiovascular disease. JAMA (July 23, 2023) https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807597

Vegetarian Diets Can Improve High-Risk Cardiovascular Disease. Nancy A. Melville. Medscape, July 23, 2023 Vegetarian Diets Can Improve High-Risk Cardiovascular Disease (medscape.com)

 

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

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Dr. James Meschino

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ABOUT THE AUTHOR

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