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LMU 352 – Can Glucosamine Supplementation Decrease Cancer Risk? The Research is Impressive

LMU-352

Can Glucosamine Supplementation Decrease Cancer Risk? The Research is Impressive

Source: J Biomedicine & Pharmacotherapy 2017

Lifestyle Medicine Update (March 12, 2025)

In many developed countries, like the US, the UK, Canada and Australia, about 20 percent of adults over the age of 45 report taking glucosamine supplements on a regular basis. Most people take glucosamine to help manage and/or prevent osteoarthritis and it may help also improve rheumatoid arthritis. But evidence has been emerging as far back as 1953 that glucosamine may also help to prevent certain types of cancer.  Since then, many animal studies have shown impressive cancer prevention effects of glucosamine, particularly with respect to lung, colorectal, kidney, and prostate cancer. In these experiments glucosamine has been shown to encourage cancer cells to commit suicide (apoptosis – programmed cell death), while sparing normal healthy cells.  It also slows cancer cell division rates and helps to inhibit tumour cells from accessing more blood, which they need to keep dividing and spreading. This anticancer feature of glucosamine is known as anti-angiogenesis. A 2019 study showed that glucosamine encouraged programmed cell death of human prostate cancer cells and increased the cancer killing effect of the cancer therapy known as TRAIL.

In human observation studies, the UK Biobank Study found that after controlling for all other risk factors, adults in the UK (avg. age 56.6 yrs) who regularly take a glucosamine supplement show a 15% decreased risk of dying from all causes and a 6% decreased risk of dying from cancer. They followed almost 500,000 adults from 2006 to 2018, reporting their findings in the Annals of Rheumatic Disease in 2020. This study showed that even smokers who used glucosamine had a lower risk of death from all causes than did smokers who were not using glucosamine supplements.

Researchers are now examining the mechanism through which glucosamine exerts anti-cancer effects. Thus far we have seen that glucosamine suppresses the release of NF-kb and inhibits the activity of the STAT3 signaling pathway.  Both effects are shown to inhibit cancer growth, encourage cancer cell suicide (apoptosis), and inhibit cancer metastasis.

Because our bodies make less glucosamine as we age, which sets us up for the development of osteoarthritis, I believe that most people would benefit from taking a low dose glucosamine supplement beginning at age 45 (as low as 500 mg/d). Studies suggest that it can preserve your joint cartilage, suppress inflammation, and it may help protect you against some cancers.  Animal studies show that it may even extend lifespan and other human observation studies link glucosamine use with reduced risk of heart attacks, likely via its ability to inhibit inflammation by suppressing the release of NF-kb (nuclear factor kappa-beta).

I personally take a supplement each day that contains glucosamine with three other natural anti-inflammatory agents (Bromelain, Quercetin and MSM).

I’ve included the references for this information in the text below.

References:

Sibbritt D et al. Who uses glucosamine and why” A stud of 266,848 Australians aged 45 years and older. PLoS One. 2012, 7(7): e41540. https://pmc.ncbi.nlm.nih.gov/articles/PMC3408465/

Zahedipour F et al. Molecular mechanisms of anticancer effects of glucosamine. Biomedicine & Pharmacotherapy. 2017, 95: 1051-1058. Molecular mechanisms of anticancer effects of Glucosamine – ScienceDirect.

Sun C et al. Glucosamine enhances TRAIL-induced apoptosis in the prostate cancer cell line DU 145. J Medicines. 2019, 64(4): 104. Glucosamine Enhances TRAIL-Induced Apoptosis in the Prostate Cancer Cell Line DU145

Li Z-H et al. Associations of regular glucosamine use with all-cause and specific mortality: a large prospective cohort study. Ann Rheum Dis. 2020; 79(6): 829-863. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7286049/

Chesnokov V et al. Anti-cancer activity of glucosamine through inhibition of N-linked glycosylation. Cancer Cell International. 2014, 14. https://cancerci.biomedcentral.com/articles/10.1186/1475-2867-14-45

Shintani H et al. Shifting the focus of D-glucosamine from a dietary supplement for knee osteoarthritis to a potential anti-aging drug. Human Nutrition & Metabolism. 2021, vol 26. https://www.sciencedirect.com/science/article/pii/S2666149721000165#bib25

Weimer S et al. D-glucosamine supplementation extends life span of nematodes and ageing mice. Nature Communications. 2014. D-Glucosamine supplementation extends life span of nematodes and of ageing mice | Nature Communications


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Dr. Meschino

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Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 351 – 5HTP and GABA Improve Sleep Timing and Quality

LMU-351

5HTP and GABA Improve Sleep Timing and Quality

Source: Am J Ther (2010)

Lifestyle Medicine Update (March 5, 2025)

As people age, they often report problems falling asleep and enjoying good quality, renewing sleep. This happens for several reasons, as many changes occur in the brain’s sleep centre, the hypothalamus, around age 40, that make falling asleep and achieving good quality sleep more difficult. For instance, certain clusters of brain cells in the sleep centre start dying off around age 40, and certain brain chemicals decline that help with wake-sleep cycles, such as galanin, orexin and of course, melatonin – which steadily declines as we get older. Some people have discovered that taking low dose melatonin can help improve sleep quality and shorten the time required to fall asleep. But melatonin on its own is often not a complete, natural solution for many people.

Studies have shown that two other natural agents can also help, which include 5HTP (5-hydroxytryptophan) and GABA (gamma amino butyric acid). We know that 70% of ingested 5HTP crosses the blood brain barrier to enter the brain, where it is converted into serotonin. From there, some serotonin gets converted to melatonin. Serotonin helps to sedate us, suppresses appetite and elevates mood – the” feel good” brain chemical. But it also helps us sleep better, as has been shown in human clinical studies where 5HTP supplementation has been used to treat sleep disorders. The brain naturally makes GABA, which stimulates brain GABA receptors, and in turn this creates drowsiness and sedation enabling us to fall asleep. Sleeping medications like Valium and Ativan (benzodiazepine drugs) work by stimulating GABA receptors. But these drugs have many side effects and can create dependency and addiction problems. Animal studies have shown that GABA supplementation can help to overcome caffeine-induced insomnia. The same is true for 5HTP. And like melatonin, neither 5HTP or GABA causes dependency or addiction, and are very safe, non-toxic, natural substances.

In the year 2010 a double-blind, placebo-controlled human study, published in the American Journal of Therapeutics, showed that providing patients who had sleep disorders with a supplement containing both 5HTP and GABA helped patients fall asleep faster (32 mins down to 19 mins) and it increased their sleep duration by more than one hour and improved their quality of sleep. None of the patients receiving the placebo experienced any of these sleep-enhancing improvements. Sleep is a very important health modulator. Good quality sleep improves your immune system, brain function, mood and feeling of wellbeing, and enables to you to be more productive throughout the day. Certainly, good sleep hygiene can really help you achieve better sleep, such sleeping in a dark room, avoiding blue lighting emitting electronic devices in your bedroom, comfortable temperature, avoiding caffeine late in the day, avoiding or reducing alcohol intake, not smoking and engaging in regular aerobic and strength training exercise. These are all key modulators of sleep quality and duration. In terms of dietary supplements that can help, I personally suggest a combination supplement for those over 40 years of age that contains:

  • Melatonin
  • 5HTP (5-hydroxytryptophan)
  • GABA (gamma amino butyric acid)
  • Bacopa monnieri (which, like melatonin protects the brain against free radicals and improves memory consolidation)

Ok don’t forget that we spend one-third of our lives sleeping and that most of us need 7-8.5 hours per night (or within a 24- hour period if doing shift work). Make good sleep habits a part of your health and wellness program, and consider taking a supplement containing melatonin, 5HTP, GABA and Bacopa monnier one hour before bedtime if you are over 40 years of age, to enhance your ability to fall asleep, achieve good quality sleep, and support your brain health, which these ingredients all do in various ways. I have attached the references for the 5HTP and GABA studies in the text below.

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

References:

Shell W et al. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. Am J Ther. 2010, 17(2): 133-139. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep – PubMed

Sutanto C.N. et al. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial.

https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00010-4/abstract

Hong K et al. Two combined amino acids promote sleep activity in caffeine-induced sleep model systems.  Nutr Res Pract. 2018, 12 (3); 208-214. Two combined amino acids promote sleep activity in caffeine-induced sleepless model systems – PMC

 

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Dr. Meschino

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Sleep-E Naturals

Sleep-E Naturals

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 350 – Curcumin Blocks Steps in Alzheimer’s disease and Improves Memory in Older Subjects

LMU-350

Curcumin Blocks Steps in Alzheimer’s disease and Improves Memory in Older Subjects

Source: The American Journal of Geriatric Psychiatry (2018)

Lifestyle Medicine Update

Due to advances in health care delivery and education many more people are living longer and healthier. However, with advancing age comes the risk of Alzheimer’s disease and other types of dementia, for which modern medicine has no highly effective treatments currently. Studies demonstrate that changes in the brain linked to Alzheimer’s disease can be detected at least twenty years prior to the onset of symptoms and many studies are underway to see how we can block these events from occurring. One of the promising preventive interventions is the daily use of a curcumin-containing supplement. Curcumin demonstrates anti-inflammatory and antioxidant effects, which studies reveal, may be helpful in preventing Alzheimer’s disease and other neurodegenerative diseases. Animal studies have clearly shown that curcumin administration blocks steps in Alzheimer’s disease development and improves working memory in these animals. And a few preliminary human studies have also shown improved memory, cognition and mood in patients with early-stage dementias, when curcumin supplements have been used.

But the ground-breaking 2018 study, published in the American Journal of Geriatric Psychiatry, demonstrated the degree to which curcumin can help prevent key steps in Alzheimer’s disease development. This was a double-blinded, placebo-controlled study of 40 older subjects (between 50 and 90 yrs old), who did not have dementia at the beginning of the study. Half the group were administered low-dose, highly bioavailable curcumin (90 mg, twice daily), and the other half were given the placebo. Each participant underwent a battery of cognitive and other tests associated with dementia at the beginning and end of the study. They also underwent PET scan evaluation of the brain, which can show signs of Alzheimer’s disease approximately 20-years before the onset of any symptoms. The results showed that after 18 months subjects ingesting the curcumin supplement showed improved memory and recall ability compared to the placebo group.  Additionally, the pre and post PET scans revealed that the curcumin group showed a decrease in key processes linked to Alzheimer’s disease (FDDNP binding), such as less beta-amyloid plaque development and fewer neurofibrillary tangles. This is ground-breaking news as no drugs are approved at this point that can exert these two highly important effects. This study is consistent with previous animal studies that also show that curcumin can block the accumulation of beta-amyloid plaque and neurofibrillary tangles in the brain – two hallmark features of Alzheimer’s disease.

A special note is that curcumin’s absorption into the brain is greatly enhanced if taken with an essential fatty acid supplement containing both monounsaturated fats (omega-9) and omega-3 fats. So, taking a curcumin supplement with an essential oils supplement containing fish, flaxseed and borage seed oil would be helpful in this regard. Many people take a curcumin supplement to help reduce inflammatory conditions, such as osteoarthritis or rheumatoid arthritis, or because they have seen evidence that curcumin exhibits anti-cancer properties. But, as a daily preventive supplement, curcumin also exerts neuroprotective effects that are now shown to inhibit key steps in Alzheimer’s disease, as I am reporting on today. This is one more reason to consider taking a curcumin-containing supplement each day. I personally take a supplement each day, for prevention, that contains curcumin with three other effective natural anti-inflammatory agents (white willow extract, Boswellia and ginger). I take it concurrently with an essential oils supplement containing fish, flaxseed and borage seed oil, to enhance the bioavailability of the curcumin, in particular.

I have included the references for curcumin and Alzheimer’s/ dementia in the text below.

References:

Small G.W. et al. Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: A double-blind, placebo-controlled 18-month trial. 2018,26(3): 266-277.

Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial – ScienceDirect

Yang F et al. Curcumin inhibits formation of amyloid beta oligomers and fibrils, binds plaques, and reduces amyloid in vivo. J Biol Chem. 2005,280(7): 5892-901 Curcumin inhibits formation of amyloid beta oligomers and fibrils, binds plaques, and reduces amyloid in vivo – PubMed

Cisneros Aguilera E. et al. Comparative pharmacokinetic of curcuminoids formulations with omega-3 fatty acid monoglyceride carrier: A randomized cross-over triple-blind study. J Nutrients. 2022, 14*24): 5347. Comparative Pharmacokinetic of Curcuminoids Formulations with an Omega-3 Fatty Acids Monoglyceride Carrier: A Randomized Cross-Over Triple-Blind Study – PMC

 

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Nature’s Relief

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Nature’s Essential Oils

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 349 – Beta-Sitosterol in the Treatment Enlarged Prostate Problems (BPH) and its Anti-Cancer Prostate Properties

LMU-349

Beta-Sitosterol in the Treatment Enlarged Prostate Problems (BPH) and its Anti-Cancer Prostate Properties

Source: American Journal of Clinical and Experimental Urology (2023)

Lifestyle Medicine Update No (February 19, 2025)

An outstanding review paper was published in the American Journal of Clinical and Experimental Urology in December 2023. The researchers reviewed all the studies looking at the effects of beta-sitosterol supplementation in the treatment of enlarged prostate problems (benign prostatic hyperplasia of BPH) and the experimental and animal studies showing the anti-tumour effects of beta-sitosterol in prostate cancer prevention and progression. Beta-sitosterol is the most common plant sterol found in food and is the main sterol found in saw palmetto extract – a supplement shown to reverse enlarged prostate problems in various human studies. Various nuts and seeds, as well as peanut butter, avocadoes, lentils and cold pressed flaxseed oil, contain respectable amounts of beta-sitosterol.

From a therapeutic standpoint, some studies using beta-sitosterol supplements have shown impressive results in reversing early-to-moderate stage prostate enlargement and many experimental studies show that beta-sitosterol blocks important steps in prostate cancer development and progression. With respect to prostate enlargement, beta-sitosterol is proven to block the conversion of testosterone into the more dangerous form of testosterone known as dihydrotestosterone (DHT), which is largely responsible for prostate enlargement problems.As well, adding beta-sitosterol to drug treatment for prostate enlargement has been shown to improve the efficacy of these drugs.

There is very good evidence to show that after age 40 the male body starts converting more testosterone into dihydrotestosterone (a principal culprit in the development of prostate enlargement and prostate cancer).

For this reason, I believe that all men over 40 should take a prostate support supplement that contains both saw palmetto extract and additional beta-sitosterol, along with other prostate support nutrients such as lycopene, stinging nettle, Pygeum africanum – all natural agents shown to support prostate health and inhibit steps in prostate enlargement and other serious prostate problems. The research suggests that Beta-sitosterol intake is an invaluable part of supporting prostate health, especially after age 40.

I have included the references for Beta-sitosterol in the text below.

References:

Macoska J.A. The use of beta-sitosterol for the treatment of prostate cancer and benign prostatic hyperplasia. Am J Clin Exper Urology. 2023, 11(6): 467-480. The use of beta-sitosterol for the treatment of prostate cancer and benign prostatic hyperplasia – PMC

Food Sources of Beta-Sitosterol (SIT)https://www.medindia.net/nutrition-data/nutrients/beta-sitosterol-rich-foods.htm

 

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Dr. Meschino

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Prostate-40-Plus-1

Prostate 40 Plus

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 348 – How Much Vitamin C is Necessary to Help Fight Viral Respiratory Infections?

LMU-348

How Much Vitamin C is Necessary to Help Fight Viral Respiratory Infections?

Source: J Global Antimicrobial Resistance (2022)

Lifestyle Medicine Update No 348

Most people are aware that vitamin C may be helpful to combat the common cold and other respiratory tract infections. But there has been controversy over the years about how effective vitamin C really is in this regard. A great review paper on this subject was published in the Journal of Global Antimicrobial Resistance in 2020. The researchers looked at all the studies involving vitamin C and respiratory tract infections. They explain the multitude of ways that vitamin C supports the body’s immune system and helps to create barriers to viral and other infections in the respiratory tract.

What stands out in the research is the dosage of vitamin C that has been shown to be effective to fight existing respiratory tract infections, including pneumonia. They cite well-designed studies showing that the daily dosage of vitamin C required to shorten the duration of the common cold and/or battle other respiratory infections, including pneumonia, is a 3,000 – 4,000 mg per day. Because immune cells require lots of vitamin C to muster an attack against infectious viruses and bacteria, our immune cells need access to extra vitamin C when we are fighting these infections. Not only do this higher dosage of vitamin C shorten the duration of these infections, including shortening hospital stays, but it has been shown to greatly reduce the risk of life-threatening sepsis and the cytokine storm that can occur if these infections become more severe. Dosages in this range (3-4 gm per day) have also shortened the requirement for corticosteroid drugs, antibiotics and anti-viral drugs.

The key is not to take more than 500 mg of vitamin C at one time, as after that your body’s absorption capacity becomes limited. To raise your vitamin C blood level into the desirable range to fight infections (when using vitamin C supplements) you should take 500 mg, 4-6 x daily with a 2-4-hour interval between each 500 mg dose. The researchers mention that other immune supportive nutrients can also be helpful, such as selenium, zinc, vitamin E, CoQ10, alpha Lipoic acid, N-acetylcysteine, glutathione, L-carnitine. There is also very impressive research showing the important immune-modulating effects of medicinal mushrooms, like reishi, shiitake, cordyceps, turkey tail etc. But on the subject of vitamin C the research strongly supports taking 500 mg, every 2-4 waking hours, when fighting a respiratory tract infection. At the very least this daily dosage of 3,000 – 4,000 mg of vitamin is a good adjunct to other medical treatments to help fight the infection and reduce risk of complications.

I have included the vitamin C review paper in the text below.

Reference:

Haang B.X. et al. Possible application of high-dose vitamin C in the prevention and therapy of coronavirus infection. Journal of Global Antimicrobial Resistance. 2020, 23: 256-262. https://www.sciencedirect.com/science/article/pii/S2213716520302587

 

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Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 347 – Nearly 50% of Type 2 Diabetics Shown to Suffer from Vitamin and Mineral Deficiencies.

LMU-347

Nearly 50% of Type 2 Diabetics Shown to Suffer from Vitamin and Mineral Deficiencies.

Source: British Medical Journal Nutrition, Prevention & Health January 28, 2025

Lifestyle Medicine Update (February 5, 2025)

An important systematic review regarding type 2 diabetics was published in the BMJ on January 28, 2025. It showed that about 50% of type 2 diabetics have marginal to moderate deficiencies of key vitamins and minerals that are required for optimal health and disease prevention.  More specifically, it showed that the prevalence of deficiency was highest for vitamin D (over 60% of patients), magnesium (about 42% of patients), iron (about 28% of patients) and vitamin B12 (about 22% of patients). And the patients with the highest prevalence of deficiencies was found right here in the Americas (over 54% of type 2 diabetic patients).This is indeed alarming and needs to be addressed. As the researchers indicate much of the management of type diabetes is focused on energy metabolism and managing carbohydrates, protein and fat intake.

What has been overlooked in standard medical management of diabetes is attention to the important role of specific vitamins and minerals, which play key roles in improving blood sugar regulation, reducing risk of diabetic neuropathy and diabetic retinopathy (leading to blindness). Certain vitamins and minerals are also shown to help reduce the risk of Alzheimer’s disease, which is also strongly related to type 2 diabetes. Certain vitamins and minerals also reduce the risk of heart disease and cancer risk. Diabetics have double the cancer incidence compared to non-diabetics, and they have a strong predisposition to the development of heart disease and heart attacks.

In my view, most type 2 diabetics should take a high potency multiple vitamin and mineral each day that is enriched with meaningful levels of antioxidants (vitamin C, vitamin E, beta-Carotene, Lutein-Zeaxanthin, Selenium, Bioflavonoids) that can help reduce diabetic eye damage (cataracts and retinopathy) and reduce free radical damage to the brain linked to Alzheimer’s disease. The Multi-Vitamin and Mineral Formula should also contain a B-50 complex to support nerve function (helping to guard against diabetic neuropathy) and reduce the build-up of homocysteine, which damages arteries and is linked to heart attacks. B-vitamins also have important brain-protective effects (neuroprotective effects). Of course, magnesium is required for normal nerve, heart and muscle function and iron is critical for the formation of red blood cells that deliver oxygen to all our tissues. Along with antioxidants, minerals such as zinc and selenium also help support the body’s immune system, which is often weaker in diabetic patients. We saw this during the pandemic where diabetics were shown to be at very high risk for COVID-19 complications and death. There are many reasons for type 2 diabetics to take high potency multiple vitamin and mineral each day. The study published in the BMJ in January 2025, which I have provided a link to in the text below, is a real eye-opener as to the real state of vitamin and mineral deficiencies that presently impact more than 50% of type 2 diabetics in this part of the world.

References:

Kirshan Mangal D. et al. Burden of micronutrient deficiency among patients with type 2 diabetes: systemic review and meta-analysis. BMJ Nutrition, Prevention & Health. January 28, 2025. Burden of micronutrient deficiency among patients with type 2 diabetes: systematic review and meta-analysis | BMJ Nutrition, Prevention & Health

Medscape February 4, 2025: Around 50% Diabetes Patients Face Micronutrient Deficiency.  Around 50% Diabetes Patients Face Micronutrient Deficiency

 

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

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Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 346 – Huperzine A Supplement Helps Prevent and Treat Dementia/Alzheimer’s disease

LMU-346

Huperzine A Supplement Helps Prevent and Treat Dementia/Alzheimer’s disease

Source: J Molecules (2021)

Lifestyle Medicine Update (January 29, 2025)

Over the years I have helped a number of older individuals reverse memory loss and dementia problems. One of the nutritional medicine factors that I always include is a natural agent known as Huperzine A. It was first discovered in a club moss in the mountains of China. Over the years the research to support Huperzine A’s ability to reverse memory loss, in even Alzheimer’s patients has escalated to the point where it is an approved drug of choice for the treatment of Alzheimer’s disease in China. Quite conveniently, Huperzine A is available as a natural supplement in Canada and the United States and in many other countries. So, you can buy it over the counter or as part of an overall memory support supplement formulation – this is what I do.

A very thorough review of Huperzine A and Alzheimer’s disease was published in the journal Molecules in 2021. The review paper highlights the many ways that Huperzine A is shown to prevent and treat age-related dementia and Alzheimer’s disease. Some of the key medicinal actions include:

Inhibiting the breakdown of the memory chemical acetylcholine. This results in higher brain levels of the memory chemical and thus, improved memory. In fact, studies show that Huperzine A performs this task with greater efficacy than standard prescription drugs used to treat Alzheimer’s disease in North America.

Experimentally, Huperzine A also inhibits the build-up of beta-amyloid plaque and neurofibrillary tangles, which are established hallmark features of Alzheimer’s disease.

It also improves brain cell energy production (ATP), provides a host of neuroprotective effect (like increasing Brain-derived Neurotrophic Factor – BDNF), reduces free radical damage to brains cells, increases the synthesis of brain antioxidant enzymes (glutathione peroxidase, superoxide dismutase, catalase), reduces mitochondrial damage, reduces inflammatory brain chemicals (IL-6. TNF, MIP-1 alpha) and reduces brain cell damage from iron, which also known to contribute to dementias and Alzheimer’s disease. These are just some of the ways that Huperzine A helps to prevent and treat various dementias and Alzheimer’s disease.

Studies on mice that are genetically programmed to develop Alzheimer’s disease (transgenic mice) show that Huperzine A treatment improves working memory by 68% in these animals compared to the same mice not treated with Huperzine A. As reviewed by the researchers, a number of human studies have also shown improved cognition in patients suffering from dementia – both Alzheimer’s disease and vascular dementia, when they were administered Huperzine A, orally. These are objective improvements, as the benefits of Huperzine A treatment are apparent when using measurement tools such as Mini-Mental State Exam (MMSE), the AD Assessment Scale-cognitive subscale (ADAS-Cog) or the ADAS-noncognitive subscale (non-COG) tests. Other studies have shown similar results when providing Alzheimer’s disease patients with 200 mcg per day of Huperzine A and/or doses as high as 400 mcg twice daily. Patients experienced no significant side effects even with doses of 400 mcg, twice daily.

From a standpoint of prevention, in my view the evidence suggests that everyone over the age of 50 should take a combination supplement that contains memory support nutrients, including Huperzine A, CDP-choline, Bacopa monnieri and Phosphatidylserine. These four nutrients work synergistically to help combat age-related memory loss and some of them, including Huperzine A, are shown to block other key steps involved in the development of Alzheimer’s disease, as I have outlined in this report.I have provided a link to the 2021 review paper on Huperzine A and Alzheimer’s disease in the text below.

Reference:

Friedli M.J. and Inestrosa N.C. Huperzine A and its neuroprotective molecular signaling in Alzheimer’s disease. Molecules. 2021, 26(21). Huperzine A and Its Neuroprotective Molecular Signaling in Alzheimer’s Disease

 

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Dr. Meschino

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Memory Support Complex

Memory Support Complex

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 345 – Growing Evidence Suggests Plant-Based Diets Reduce Cancer Risk

LMU-345

Growing Evidence Suggests Plant-Based Diets Reduce Cancer Risk

Source: Medscape January 16, 2025 & Nature Microbiology (January 6, 2025)

Lifestyle Medicine Update (January 24, 2025)

Once again, the latest study on plant-based diets and cancer, published in Nature Microbiology on January 6, 2025, has shown that after following over 21,000 individuals, those who most closely adhered to a more plant-based diet developed significantly fewer cancers during the study period. This is finding we have seen many times in the past 10 years or so. Combining data from recent studies the researchers note that for specific cancers, plant-based diets were associated with a 9% reduced risk of breast cancer, a 13% reduced risk for prostate cancer, an 18% reduced risk for digestive system cancers (oral, esophageal, stomach, colon, rectum) and 32% reduced risk for pancreatic cancer (the third leading cause of cancer death and a cancer that has a rising incidence across the population).The truth is that many of the individuals who did very well were not complete vegans or vegetarians, they simply limited their intake of high-fat animal protein products (i.e., beef, pork, duck, high fat dairy products, processed meats etc.) and they focused more on vegetables, legumes (peas and beans), some fruit, and whole grain products (less refined starches and white flour products).

The researchers suggest that eliminating or greatly reducing high fat animal products, and ultra processed foods, improves the composition of friendly gut bacteria (microflora), reduces inflammation throughout the body, reduces free radical damage (reactive oxygen species) to tissues, reduces the intake of nitrates, heme iron, and other inflammation-promoting agents (including saturated fat). It also helps to reduce weight gain and keep blood sugar levels in the more desirable range. All these factors reduce cancer risk. As well, many vegetables, legumes, fruits and whole grain products contain phytonutrients and micronutrients shown to inhibit the development of cancer.

A review of all the human plant-based studies affecting cancer risk can be found in the excellent Medscape review article, published on January 16, 2025, by Tara Haelle. It really is worth reading. I have provided a link to it below. One final note is that these studies have also shown that an UNHEALTHY VEGAN or VEGETARIAN DIET Increases Cancer Risk. In other words, becoming a vegan who regularly consumes French fries, potato chips, doughnuts, and highly processed carbohydrate foods (pastries, cookies, nacho chips etc.) has been linked to a 7% higher risk of cancer development. So, your more plant-based diet should be one that focuses on a variety of vegetables and legumes, some fruit, whole grains (i.e., whole grain rice and breads), while limiting high-fat and processed meat products and ultra-refined carbohydrate as well as deep-fried foods of all kinds.

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

References:

Haelle T. Growing evidence suggests plant-based diets reduce cancer risk. Medscape. January 16, 2025. Do Plant-Based Diets Prevent Cancer?

Fackelmann G et al. Gut micobiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals. Nature Microbiology. 2025;10, 41-52. Gut microbiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals | Nature Microbiology

 

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

Recommended Supplements

Immuno-Detox-Prime

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Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 344 – Melatonin Continues to Show Promise in Alzheimer’s disease Prevention and Adjunctive Management

LMU-344

Melatonin Continues to Show Promise in Alzheimer’s disease Prevention and Adjunctive Management

Source: Medical Science Monitor (May 7, 2020)

Lifestyle Medicine Update (December 30, 2024)

The pineal gland releases less and less melatonin as we age, and thus blood and brain levels of melatonin decline very significantly as we age. Numerous studies now show that the decline in melatonin is a major factor in making our brains more prone to memory loss, dementia and Alzheimer’s disease in the aging process. As such, a number of investigations and clinical trials have been performed in recent years to see if melatonin supplementation given to adults can block steps in Alzheimer’s disease development and/or help improve memory loss problems in patients with existing Alzheimer’s disease or mild cognitive impairment, which is the step prior to developing Alzheimer’s disease. Animal studies have been very clear in showing that animals that are bred to develop Alzheimer’s disease or where Alzheimer’s disease has been induced via the administration into the brain of the toxic drug streptozotocin (STZ), that melatonin supplementation blocks many of the steps in Alzheimer’s disease and improves or restores memory function.

More specifically, melatonin has been shown to help prevent several key aspects of Alzheimer’s disease development:

  1. Blocks the synthesis of toxic beta amyloid plaque in the brain
  2. Enhances the clearance of beta-amyloid plaque from the brain
  3. Blocks the synthesis of toxic neurofibrillary tangles by maintaining normal tau protein structure and function
  4. Helps prevent shrinking of the hippocampus (where short-term memory becomes consolidated into long-term memory in the brain)
  5. Helps to maintain the volume of the lamina cribosa (LC) of the optic nerve. A reduced volume of the LC is highly correlated with atrophy of the hippocampus and Alzheimer’s disease development

As reviewed in the 2020 publication in the Medical Science Monitor, clinical trials on humans have now shown that melatonin supplementation can reverse early-stage memory loss (mild cognitive impairment) in a significant percentage of cases.

Melatonin supplementation has also been shown in human imaging studies to help maintain the volume of the hippocampus and the lamina cribosa. As well melatonin supplementation administered to early-stage Alzheimer’s patients has, in many cases, improved their memory and has helped to improve sleep quality and duration and has reduced feelings and expression of agitation in the late afternoon, defined as sundowning.  For me the take-away message is very clear – by age 40 or 45 most of us should consider taking 1-2 mg of melatonin (about an hour before bedtime) to help restore more youthful blood and brain levels of melatonin. Not only does it help to improve sleep quality, but it helps prevent free radical damage to the brain, blocks key steps in Alzheimer’s disease development as I have outlined, it helps preserve more youthful functioning of our immune system (helping to reduce risk of infections and cancer), it has some direct and indirect anti-cancer properties, and it turns on the longevity genes in our cells, known as Sirtuin genes, which are linked to longer and healthier lifespan.

I personally take a melatonin supplement that also contains 5HTP, GABA and Bacopa monnieri, as they all work together to improve memory, mood and sleep quality, and the melatonin confers the other benefits I have described in this update. I have included the key references for melatonin and Alzheimer’s disease in the text below.

References:

Xu L et al. Dietary Melatonin therapy alleviates the lamina cibrosa damages in patients with mild cognitive impairments: A double-blinded, randomized controlled study. Medical Science Monitor. May 7, 2020. Medical Science Monitor | Dietary Melatonin Therapy Alleviates the Lamina Cribrosa Damages in Patients with Mild Cognitive Impairments: A Double-Blinded, Randomized Controlled Study – Article abstract #923232

Li Y et al. Melatonin regulates beta-amyloid plaque production/clearance balance and beta-amyloid neurotoxicity: A potential therapeutic molecule for Alzheimer’s disease. Biomedicine & Pharmacotherapy. December 2020. Volume 132. Melatonin regulates Aβ production/clearance balance and Aβ neurotoxicity: A potential therapeutic molecule for Alzheimer’s disease – ScienceDirect

Andrade M et al. Melatonin reduces beta-amyloid accumulation and improves short-term memory in steptozoticin-induced sporadic Alzheimer’s disease model. IBRO Neuroscience Reports. Han 26, 2023. Melatonin reduces β-amyloid accumulation and improves short-term memory in streptozotocin-induced sporadic Alzheimer’s disease model – PMC

 

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

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Sleep-E Naturals

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Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 343 – Finally, A Diet That Controls Gout

LMU-343

Finally, A Diet That Controls Gout

Source: Journal Nutrients (2019)

Lifestyle Medicine Update (December 10, 2024)

You likely know that gout is a type of arthritis that causes inflammation and pain in certain joints, especially the big toe, but it can also affect the ankles, knees, elbows, wrists and fingers. Sudden flare ups can lead to disabling pain and lumps at the affected joint site called tophi can sometimes be seen. Gout is caused to a large degree by high uric acid levels in the blood, which is sometimes genetic, but can also be caused or aggravated by obesity, certain medications (like diuretics and aspirin), foods that are high in purines, as well as alcohol, red meat, shellfish and sugary foods. There has been much controversy over the years as to which diet can best help to control gout. So, the findings reported at an Annual Research Symposium in November 2024, and published in the journal Nutrients (2019) are very informative in this regard.

The meta-analysis cited by these researchers showed that the best diet for managing gout and lowering blood uric acid levels is a Mediterranean-Inspired, whole food, plant-based diet. This diet excludes red meat, fish, eggs and dairy products. In just 12-weeks, patients following this dietary pattern showed significant improvement in gout severity, pain and uric acid levels. They also showed improvement in weight loss and a lowering of the bad cholesterol (LDL). This style of eating greatly outperformed the animal-based, low carbohydrate Keto diet. As they noted, high fat animal foods (rich in saturated fats) and processed meats are known to increase inflammation in the body, whereas foods that have anti-inflammatory effects are mostly plant-based, unprocessed and are high in dietary fiber. The researchers noted that most participants did not completely give up eating eggs, dairy product, fish and meat products, but by simply eating less of these foods and focusing more on plant-based foods, their symptoms and uric acid levels improved.

As one of the researchers commented, “At 16 weeks, we concluded that a Mediterranean-inspired whole foods, plant-based diet significantly lowers serum uric acid in patients with gout and abdominal obesity, and additionally, the diet reduces gout-related pain and disease activity, promotes substantial weight loss, decreases waist circumference, and improves LDL cholesterol levels, and thus decreases [cardiovascular disease] risk in these patients.” Almost 4% of men and a little over 1% of women develop gout in their lifetime. So, this proven dietary approach should be welcome news for these individuals, and the weight loss, and lowering of LDL-cholesterol which resulted from this style of eating is a good lesson for all of us who want to reduce risk of heart disease and other degenerative diseases.  Focusing more on plant foods and less on animal foods is a good strategy for the prevention of many degenerative and age-related diseases. And now we know it is a good diet as well for gout management.

I have provided the references for this information in the text below

References:

King J. Plant-based diet improves uric acid levels, gout symptoms. Medscape Medical News: November 25, 2024. Plant-Based Diet Improves Uric Acid Levels, Gout Symptoms

Vedder D et al. Dietary interventions for gout and effect on cardiovascular risk factors: A systematic review. Nutrients (2019) Dietary Interventions for Gout and Effect on Cardiovascular Risk Factors: A Systematic Review

 

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

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Glucosamine-Joint-Formula

Glucosamine Joint Formula

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.