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LMU 87 – Battling PCOS: The Soy Solution

LMU-87

LMU 87 – Battling PCOS: The Soy Solution

Source: Journal of Clinical Endocrinology & Metabolism (August 2016)

Lifestyle Medicine Update

Introduction

In the intricate realm of women’s health, Polycystic Ovarian Syndrome (PCOS) stands as a formidable challenge. This complex disorder embraces a range of symptoms, from irregular periods and ovarian cysts to elevated male hormone levels and insulin resistance. For years, the quest for solutions navigated uncharted waters, with soy-based interventions poised as a potential remedy. The whispers of biological plausibility hinted at the synergy between soy and PCOS management, yet concrete evidence remained elusive. However, in a groundbreaking study published in the Journal of Clinical Endocrinology & Metabolism in August 2016, a new dawn emerged, illuminating the transformative potential of soy isoflavones in PCOS management.

The Blossoming Promise of Soy Isoflavones

A tapestry of health recommendations unfurls, woven with the threads of soy isoflavones, offering a beacon of hope to those grappling with PCOS. Traditionally rooted in biological plausibility, these recommendations have remained a cornerstone in empowering women to take charge of their health. However, the landscape shifted dramatically with the publication of a seminal study that validated the efficacy of soy isoflavones in PCOS management. This study, a testament to scientific rigor, comprised 70 women aged 18 to 40, each bearing the weight of a PCOS diagnosis. The participants embarked on a transformative journey, guided by the power of soy isoflavones, with 50 mg/day etching a path toward change.

The Science Unveiled: A Journey of Transformation

As the weeks unfolded, the study’s findings resonated with profound significance. A symphony of change echoed through reduced blood levels of insulin and testosterone—two pivotal factors driving the PCOS narrative. The roots of PCOS often intertwine with elevated insulin levels and insulin resistance, sparking the production of ovarian cysts. Simultaneously, male hormone levels like testosterone and dihydrotestosterone, weave their own narrative, deepening the presence of ovarian cysts. Soy isoflavone supplementation, like a skilful conductor, orchestrated a shift, unwinding the tendrils of insulin and testosterone, while also lowering cholesterol and triglyceride levels—an added boon.

The Mechanisms at Play: The Dance of Balance

As the curtain lifts on the mechanisms underpinning soy isoflavone’s transformative touch, a tale of protection and inhibition unfolds. Taurine, a sentinel of brain health, shields against inflammation, toxins, and protein deficiencies, while casting a tempering influence on the nervous system’s tempestuous activity. A masterful dance of moderation ensues, as overactivity of the brain and the ensuing surge of dopamine levels, intrinsic to PCOS, encounter Taurine’s tranquil sway.

A Symphony of Complementary Strategies: The Path to Empowerment

As the pages of research unfurl, they unveil a tapestry of complementary strategies that entwine with soy isoflavones to craft a holistic solution for PCOS management. Weight reduction, a herald of transformation, stands as a potent ally for those journeying through the landscape of PCOS. Aerobic exercise, with its ability to bolster insulin sensitivity and melt away excess body fat, emerges as a partner in the dance of empowerment.

In the chorus of nutritional medicine, cruciferous vegetables like broccoli, brussels sprouts, cabbage, and cauliflower rise, attuned to the rhythm of regulation and detoxification. Saw palmetto strides forward, a guardian that thwarts the conversion of testosterone to dihydrotestosterone. The stage widens to embrace the embrace of Essential Fatty Acids—fish oil, flaxseed oil, borage seed oil—mighty warriors in the battle against inflammation and hastened cell division rates.

A Promising Tomorrow: Echoes of Hope

As we contemplate the resonance of this research, a symphony of transformation plays out for the 5-10% of women aged 15-45 who bear the mantle of PCOS. Amidst the challenges of ovarian cysts, pain, and heightened infertility, a chorus of solutions emerges—rebalancing hormonal cascades, igniting ovulatory cycles, and kindling sparks of hope. As doctors listen to the echoes of this research, their practice transforms, embracing a holistic care that weds tradition with innovation, offering healing and renewal to those embarking on the PCOS journey.

References

  1. Mehri Jamilian, Zatollah Asemi. The Effects of Soy Isoflavones on Metabolic Status of Patients With Polycystic Ovary Syndrome. The Journal of Clinical Endocrinology & Metabolism, 2016; jc.2016-1762 [DOI]
    https://doi.org/10.1210/jc.2016-1762

Eat Smart, Live Well, Look Great

Dr. Meschino

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 86 – Unlocking Hope: Taurine and Complementary Approaches in Managing Psychosis

LMU-86

LMU 86 – Unlocking Hope: Taurine and Complementary Approaches in Managing Psychosis

Source: Journal: Early Intervention in Psychiatry (March 2018)

Lifestyle Medicine Update (April 5, 2018)

Introduction

Within the labyrinthine corridors of mental health, psychosis emerges as a complex tapestry of symptoms, encompassing a spectrum of challenges that extend beyond mere perception. Hallucinations, where the mind fabricates unreal sights, and delusions, where the boundary between reality and fiction blurs, compose the defining elements of psychosis. This intricate web often casts its shadow during the formative years of late teens and early twenties, embracing roughly three out of every 100 individuals in their lifetime. While antipsychotic medications stand as a cornerstone in treatment, their efficacy may waver, leaving a fraction of patients grappling with lingering symptoms or unwelcome side effects. Thus, the quest for complementary therapeutic avenues has ignited a flame of exploration, illuminating the path toward new possibilities.

Emerging Light: Complementary Nutritional Avenues

As the winds of change sweep through the landscape of mental health, a pivotal research endeavor rises to the fore, delving into the potential of nutritional supplementation to complement the treatment of first-episode psychosis. This profound research, showcased in the Early Intervention Psychiatry journal in March 2018, orchestrates a systematic review of eight distinct clinical trials. These trials span 457 young participants embarking on the enigmatic journey of early-stage psychotic illness, casting a spotlight on conditions like schizophrenia. The culmination of these efforts ignites a beacon of hope, suggesting that certain nutrients may stand as allies in the battle against psychosis—not as replacements for standard treatment, but as harmonious “add-on” therapies for select patients.

Taurine: A Glorious Beacon of Possibility

In the symphony of supplements, one nutrient emerges as a harbinger of promise—L-Taurine, an amino acid that finds its home in foods such as shellfish and turkey. The spotlight shines on an extraordinary clinical trial conducted in Melbourne, featuring 121 young patients grappling with psychosis. The outcomes are resplendent: a dosage of 4 grams of Taurine daily catalyzed a reduction in psychotic symptoms within a mere 12-week span. The pages of the Journal of Clinical Psychiatry unveil another chapter in this narrative, weaving the tale of a study that assigned 47 patients to receive four grams of Taurine daily, juxtaposed against 39 patients receiving a placebo. Over 12 weeks, the stage was set for a transformation—psychiatric symptoms, cognition, social and occupational functioning, medication tolerance, and side effects were assessed and reassessed. The findings, eloquently stated by researchers, resound with positivity, echoing the potential benefits of Taurine as a safe and complementary remedy for psychosis and potentially other mental health conditions.

A voyage into the annals of time unveils a study from 1977 that intimated Taurine’s capacity to alleviate severe psychiatric symptoms, from delirium to hallucinations and cognitive impairment. Meanwhile, another study unfurls its tapestry, where 22 patients undergoing alcohol withdrawal were graced with one gram of Taurine thrice daily for seven days. The outcome? A reduction in psychiatric symptoms, a poignant testament to Taurine’s potential.

The Unveiling of Mechanisms: Taurine’s Influence

The question arises: how does Taurine wield its transformative touch? The answer lies in its multifaceted role as a protector, shielding the brain from inflammation, toxins, and protein deficiencies. A pivotal inhibitory effect unfurls, curtailing the activity of the nervous system. The web of overactivity spun by psychosis finds a counterpoint in Taurine’s intervention. Overactivity of the brain and the consequent surge in dopamine levels, intimately tied to psychosis, are met with Taurine’s tempering influence.

Antioxidants and Omega-3: Allies in the Fray

As the pages of research unfold, antioxidants like N-Acetyl cysteine and vitamin C unfurl as formidable contenders in the arsenal against psychosis. The tapestry weaves a nuanced story—patients enveloped in high levels of “oxidative stress” may find solace in the embrace of these supplements. Omega-3 supplements emerge from the shadows, extending an invitation to improved brain health in young individuals contending with psychosis. Yet, the evidence wavers in their capacity to reduce psychotic symptoms, ushering in a dynamic exploration of their role.

A Call for Hope and Healing: Towards a Better Tomorrow

As we reflect on the profound implications of this research, a poignant truth emerges—a multitude of teenagers and young adults navigate the tumultuous waters of first-episode psychosis during a juncture that can mold the trajectory of their lives. Amidst the mosaic of stories, some remain untouched by the full efficacy of medication. In these instances, the research whispers a potential solution, a harmonious blend of antipsychotic medications and the complementary embrace of L-Taurine, vitamin C, and N-acetylcysteine. This alliance dances towards the promise of improved outcomes, offering a beacon of hope for patients, seeking to carve a path towards a life enlivened by quality and meaning. To doctors, both seasoned and emerging, the echoes of this research beckon, guiding their practice towards holistic care that marries tradition with innovation, offering the gift of healing and renewal.

References

  1. Joseph Firth, Simon Rosenbaum, Philip B. Ward, Jackie Curtis, Scott B. Teasdale, Alison R. Yung, Jerome Sarris. Adjunctive nutrients in first-episode psychosis: A systematic review of efficacy, tolerability and neurobiological mechanisms. Early Intervention in Psychiatry, 2018; DOI: 10.1111/eip.12544
  1. The Conversation: What is Taurine and How Can it Improve Psychosis?
    http://theconversation.com/what-is-taurine-and-how-can-it-improve-psychosis-68747

Eat Smart, Live Well, Look Great,

Dr. Meschino

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 85 – Unveiling the Diet-Acne Connection: A Skin-Deep Exploration

LMU-85

LMU 85 – Unveiling the Diet-Acne Connection: A Skin-Deep Exploration

Source: Various Journals of Dermatology (see references below)

Lifestyle Medicine Update (March 29, 2018)

Introduction

Embarking on a journey to clearer skin often involves scrutinizing various factors, including genetics, hormones, and skincare routines. However, a new spotlight now emerges, casting a revealing glow on the relationship between diet and the frequency and severity of acne breakouts. This illuminating revelation challenges the traditional narrative, steering us toward a deeper understanding of the potent interplay between what we consume and the canvas of our skin. As we navigate the emerging evidence that unveils diet’s key role in the realm of acne, let us embark on a captivating exploration of dietary factors that either exacerbate or alleviate this common skin woe.

The Culprit Within: Refined Sugars Fuelling Acne Flames

In the intricate dance of dietary dynamics, refined sugars emerge as a formidable adversary. These sugars, notorious for propelling insulin levels skyward, inadvertently fuel the overproduction of sebum within sebaceous glands. Sebum, when produced excessively, obstructs pores, creating a fertile breeding ground for acne-causing infections. The link between insulin and acne is further accentuated by the surge in testosterone secretion—attributed to high insulin levels. Testosterone, a male hormone, contributes to escalated sebum production, escalating both the frequency and intensity of acne infections. The insulin cascade doesn’t stop there; it amplifies the release of IGF-1, a hormone that not only augments testosterone secretion but also activates cortisol—the infamous stress hormone notorious for exacerbating acne. Furthermore, high sugar diets activate the mTOR pathway, causing sebaceous glands to proliferate swiftly, ultimately heightening sebum production and pore blockage.

Research efforts, meticulously conducted on acne patients, delve into the impact of refined sugars on the complexion. A discernible association emerges between high-glycemic-index foods—infused with sugary elements—and extended acne duration. Conversely, two randomized controlled trials establish a positive correlation between low-glycemic foods and reduced acne risk. These low-glycemic victuals include an array of options, ranging from legumes, non-sweet vegetables, low-carbohydrate/high-fiber cereals, to non-sugar containing beverages. Examining the dietary habits of societies untouched by acne, such as the Kitavan Islanders and the Aché hunter-gatherers of Paraguay, uncovers a common thread—an adherence to low-glycemic diets enriched with fresh fruits, vegetables, and lean proteins.

Dairy’s Dilemma: L-Leucine and the M-TOR Pathway

Dairy products emerge from the shadows as potential protagonists in the acne saga. Rich in the amino acid L-Leucine, dairy traverses a path like high insulin, activating the mTOR pathway within sebaceous glands. This activation accelerates cell division and the subsequent surge in sebum production. A startling revelation surfaces as dairy consumption in North American diets frequently converges with hyperglycemic sugary carbohydrates or pure sugar, thereby intensifying mTOR activation. This synergy contributes to the high prevalence of acne within developed nations.

Chocolate’s Culprit: The Sugar-Milk Nexus

Chocolate, although revered for its indulgent allure, stands accused of accentuating acne breakouts. The presence of milk and sugar within milk chocolate stands as a potential catalyst for this correlation. While cocoa’s role remains undetermined, it’s the sugary and milky components that may drive acne exacerbation in this scenario.

Ocean’s Bounty: Omega-3 Fats and Acne Alleviation

In the realm of dietary remedies, fish and seafood take the stage as allies against acne flare-ups. Evidence suggests a promising correlation between increased consumption of fish and seafood and diminished acne outbreaks, especially when replacing red meat and pork.

The Wisdom of Dr. B Melnik: Navigating Dietary Changes

Dr. B Melnik, a prominent voice in dermatology, shines a light on the comprehensive dietary strategy to combat acne. His words resonate powerfully, urging a reduction in total energy, glucose, and fat intake. Diminishing insulin/IGF-1 signalling, primarily mediated by high dairy protein consumption, is a pivotal step. Equally crucial is the limitation of total leucine uptake, predominantly stemming from animal-derived food. This holistic approach calls for heightened consumption of vegetables and fruits and a reduction in animal-based foods.

The Vitamins and Minerals Arsenal: Supplements and Skin

Venturing beyond dietary shifts, the realm of vitamins and minerals springs forth as a potential tool against acne. Multivitamins and minerals, fortified with antioxidants, offer promise. Studies hint at the potential benefits of zinc, selenium, and vitamin E supplementation in curbing acne flare-ups and rectifying common vitamin A deficiencies. These nutrients, in conjunction with B-vitamins, orchestrate a symphony that contributes to healthy and radiant skin.

Conclusion: The Palate-Pores Connection

In the tapestry of skincare, diet emerges as an essential thread, intricately weaving its impact on acne frequency and severity. Genetic and hormonal factors may play their roles, but the dietary terrain adds a layer of complexity to this narrative. As journals of Dermatology unveil the profound impact of diet on acne, the paradigm shifts, urging us to embrace an enlightened perspective. Armed with the knowledge that refined sugars, dairy, and specific foods contribute to acne, we wield the power to chart a transformative course. The keys to unlocking radiant skin lie within our dietary choices—a journey of empowerment that intertwines the palate and pores, revealing a path to clearer and healthier skin.

References

  1. Pappas A. The Relationship of Diet and Acne. Dermatoendocrinology Sept-Oct;1(5):262-267 (2009) [Link to study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836431/)
  2. Burris J, Rietkerk W, Woolf K. Acne: the role of medical nutrition therapy. J Acad Nutr Def Mar; 113(3):416-30 (2013) [Link to study](https://www.ncbi.nlm.nih.gov/pubmed/23438493)
  3. Kuhcarska A et al. Significance of diet in treated and untreated acne vulgaris. Advances in Dermatology. April;33(2):81-86 (2016) [Link to study] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/)
  4. Melnik B. Dietary Intervention in Acne. Dermatoendocirnology. Jan1; 4(1): 20-32 (2012) [Link to study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408989/)

Eat Smart, Live Well, Look Great,

Dr. Meschino

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 84 – Guarding Your Vital Organs: Navigating Acetaminophen with Wisdom

LMU-84

LMU 84 – Guarding Your Vital Organs: Navigating Acetaminophen with Wisdom

Source: Journal Drug Development Research (2015)

Lifestyle Medicine Update (March 24, 2018)

Introduction

In the labyrinth of pain relief and fever reduction, acetaminophen stands as a familiar warrior, offering solace through its widespread presence in over-the-counter medications. A household name, epitomized by Tylenol, this pharmaceutical soldier has witnessed an astonishing 27 billion doses dispensed in 2009 alone. With its unparalleled efficacy, however, comes an ominous downside—acetaminophen’s potential to ravage the liver and, to some extent, the kidneys. Positioned as the leading culprit behind drug-induced liver failure in our world, acetaminophen warrants attention and understanding. It’s time to delve into this intricate narrative, exploring the mechanisms that render this painkiller a double-edged sword, capable of both healing and harm.

The Stealthy Culprit: Acetaminophen’s Wrath on the Liver

Acetaminophen has garnered notoriety for inducing liver failure, a consequence that stems from its transformation within the liver. Metabolized into a fierce and reactive agent known as the NAPQI metabolite, acetaminophen emerges as a formidable adversary to liver cells. This metabolite inflicts damage and even death upon these cells, culminating in the tragic cascade of liver failure. The twist in this tale lies in the role of glutathione, a vital protector that can counteract and neutralize the NAPQI metabolite, rendering it harmless and paving the way for its elimination from the body.

The Depleting Defender: Acetaminophen’s Impact on Glutathione

However, a cruel irony unfolds with the chronic use of acetaminophen. This seemingly benevolent ally stealthily depletes glutathione levels not just in the liver, but throughout the body, orchestrating a gradual deterioration of liver cells. The consequence is twofold: liver cell damage and eventual cell death. The intricate dance between acetaminophen, its metabolite, and the body’s defence mechanism is a critical juncture to understand in the quest to protect our precious organs.

A Lifesaving Ally: NAC Steps onto the Stage

Amidst the tumultuous backdrop of acetaminophen’s impact, an unsung hero emerges in the form of N-Acetylcysteine (NAC). This natural substance holds the key to mitigating the impending damage caused by acetaminophen overdose. In cases of acute overdose, hospitals administer NAC as a potent antidote. NAC serves as a building block for the synthesis of glutathione, rapidly restoring its levels and halting liver failure in its tracks. This medical marvel has paved the way for a potential safeguard against liver damage induced by regular acetaminophen usage.

NAC: Beyond Acute Overdose

Recent studies have unveiled a promising prospect—the oral ingestion of NAC, available as a supplement, as a defence against chronic acetaminophen usage. A notable study published in the journal Drug Development Research in 2015 shed light on this matter. This research postulates that acetaminophen-containing drugs should ideally be paired with an equal dose of NAC to avert liver damage with each dose of acetaminophen ingested. Although this recommendation has yet to be heeded by lawmakers and pharmaceutical companies, its potential to shape the future of pain relief strategies is undeniable.

Elevating Glutathione: A Symphony of Natural Allies

While NAC takes center stage, other natural allies can also join the fight to preserve and elevate glutathione levels:

  • Alpha-lipoic acid (ALA): A powerful antioxidant that complements NAC in raising and maintaining glutathione levels.
  • Silymarin (Milk Thistle): Not only supporting liver repair but also safeguarding kidney cells from the clutches of diverse free radicals induced by various drugs and toxins.
  • L-Glutamine: A pivotal amino acid vital for glutathione synthesis.
  • Combination Supplements: Some companies have harnessed the synergy of NAC, ALA, Silymarin, and L-Glutamine into a single supplement.

Nutrition: A Fundamental Defender

Beyond supplements, the realm of nutrition also wields the power to fortify liver function and bolster detoxification. Incorporating certain foods can support your body’s innate ability to thrive:

  • Garlic: A natural ally in the pursuit of liver health.
  • Onions: Partnering with garlic in promoting overall well-being.
  • Cruciferous Vegetables: A host of superheroes, such as broccoli, Brussels sprouts, cabbage, cauliflower, and Bok choy, offer indole 3 carbinol and sulforaphane, compounds that amplify detoxification.

A Lesson in Moderation: Beware the Alcohol Trap

While navigating the realm of acetaminophen, another crucial factor beckons for attention—alcohol. Combining alcohol with acetaminophen amplifies the liver and kidney damage potential of this drug. A cardinal rule emerges: abstain from alcohol while under the influence of acetaminophen to shield your vital organs from this potent combination.

Conclusion: Empower Yourself with Knowledge

In the tapestry of our lives, acetaminophen’s role emerges as both a healer and a harvester of damage. Armed with the understanding of its potential pitfalls and protective allies, you can take charge of your well-being. While lawmakers and pharmaceutical giants ponder the integration of NAC with acetaminophen, you can proactively safeguard your liver and kidneys. By embracing NAC supplements, harnessing the power of natural agents, and incorporating liver-friendly foods, you embark on a journey of empowerment. In the pursuit of wellness, knowledge is your greatest armor.

References

  1. Owumi S, Andrus JP, et al. Co-administration of N-Acetylcysteine and Acetaminophen Efficiently Blocks Acetaminophen Toxicity. Drug Dev Res 76 : 251-258, 2015. © 2015 Wiley Periodicals, Inc. [Link to study](https://onlinelibrary.wiley.com/doi/full/10.1002/ddr.21262#references-section)
  2. Deaths from Acetaminophen: [ProPublica Article](https://www.propublica.org/article/tylenol-mcneil-fda-behind-the-numbers)
  3. Sears S.E. Chelation: Harnessing and Enhancing Heavy Metal Detoxification – A Review. Scientific World Journal. 2013. [Link to study](https://www.hindawi.com/journals/tswj/2013/219840) : Children’s Hospital of Eastern Ontario Research Institute

Eat Smart, Live Well, Look Great

Dr. Meschino

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 83 – Unlocking the Power of Leucine: A Small Molecule with a Mighty Impact on Muscle

LMU-83

LMU 83 – Unlocking the Power of Leucine: A Small Molecule with a Mighty Impact on Muscle

Source: American Journal of Clinical Nutrition (February 2018)

Lifestyle Medicine Update (March 17, 2018)

Introduction

As the sands of time sweep us into the realm of aging, one universal truth stands firm: “little things make the big difference.” This adage resonates anew in the realm of scientific discovery, particularly in the research we’re exploring today. Nestled within the February 2018 edition of the American Journal of Clinical Nutrition, a revelation has unfolded—a revelation that holds the potential to reshape how we navigate the journey of growing older. This revelation comes in the form of an amino acid, a building block of life found in dairy products, which emerges as a powerful ally in the fight against the gradual decline of muscle mass and strength that plagues many as they age. This discovery is poised to mark a turning point, as it shines a spotlight on a seemingly small player with the ability to exert a monumental influence on our physical well-being.

The Battle Against Muscle Mass Decline: A New Contender Emerges

Aging, a profound journey marked by wisdom and experience, carries with it a less-welcomed companion: the gradual loss of muscle mass and strength. This decline, while seemingly inevitable, has drawn the attention of researchers and scientists who are striving to rewrite the narrative. The stark reality is that beyond the age of 40, a steady erosion of muscle mass and strength often begins, and by the time individuals reach their 60s, 70s, or 80s, the impact can be substantial. This process strips individuals of stability, predisposing them to falls, inhibiting the performance of daily tasks, and contributing to a slew of health issues including weight gain, pre-diabetes, type 2 diabetes, and its associated complications.

Unveiling the Science Behind Muscle Loss

The underpinning of this muscle mass decline is rooted in the hormonal shifts that occur with aging. Key hormones like Growth Hormone, Testosterone, Estrogen, Progesterone, and Insulin-like Growth Factor-1, known for their role in muscle development, take a hit as the aging process advances. The result? Our precious muscle mass becomes vulnerable to breakdown. However, amid this landscape of hormonal decline emerges a noteworthy contender: Leucine, an amino acid residing in dairy products. Leucine’s potency lies in its ability to activate muscle protein synthesis, even within the aging population. Remarkably, this action can counteract the age-related muscle loss—a revelation that carries profound implications for the well-being of older individuals.

Leucine: The Muscle Savior

What sets Leucine apart is its unique capability to initiate the mTOR pathway in muscle cells, a process that propels muscle protein synthesis into action. This phenomenon is so powerful that even individuals who don’t engage in exercise can witness the reversal of age-related muscle loss. Leucine emerges as the catalyst, triggering the cellular processes needed to restore muscle mass and amplify strength. Of course, when coupled with resistance training, Leucine’s impact is magnified, paving the way for a dynamic duo that reclaims the vitality of aging muscles.

The Magic Number: Unlocking Leucine’s Potential

So, how much Leucine is needed to harness its transformative effects? The answer underscores a significant issue: suboptimal Leucine intake across the aging population. With advancing years, protein and Leucine consumption tend to dwindle, often plummeting to a single protein-rich meal per day. However, a groundbreaking study published in the American Journal of Clinical Nutrition demonstrated that by simply ingesting 3-4 grams of Leucine during breakfast and lunch, a marked improvement in muscle mass and strength was observed among older participants—even those who abstained from resistance exercise. This revelation is particularly pertinent considering that the average older individual consumes less than 2 grams of Leucine during these meals. The goal? Elevate this intake to a target of 4 grams whenever feasible.

Incorporating Leucine: A Small Step with Profound Impact

Amid the quest to amplify daily Leucine intake, simple strategies emerge that promise to pack a punch in the battle against muscle loss. One such approach involves adding 4 ounces of non-fat Greek yogurt to both breakfast and lunch. This seemingly small act injects the missing 2 grams of Leucine while simultaneously introducing 8-9 grams of total protein—an equation primed to boost muscle health. Another effective avenue entails incorporating a daily whey protein shake, which brims with Leucine and a complementary blend of amino acids that bolster muscle protein synthesis. By blending one scoop or 25 grams of whey protein powder with water and ice cubes, the missing Leucine can be seamlessly integrated into daily nutrition, without the burden of excess calories.

A New Dawn of Strength and Vitality

As the threads of scientific inquiry are woven into the fabric of practical application, a new chapter emerges in the tale of aging. The revelation of Leucine’s power serves as a beacon of hope for those navigating the terrain of muscle loss. Amid the delicate dance of time, the potency of Leucine promises to preserve strength, safeguard muscle mass, and cultivate a higher quality of life. Indeed, it’s the little things, like a scoop of protein powder or a cup of Greek yogurt, which hold the potential to create the most significant difference in our journey through the tapestry of aging.

References

  1. American Journal of Clinical Nutrition (Feb 2018) – [Link to the study](https://academic.oup.com/ajcn/article/107/2/143/4911455)
  2. Leucine in Greek Yogurt – [Link to source] (http://healthyeating.sfgate.com/greek-yogurt-amino-acid-profile-12074.html)

Eat Smart, Live Well, Look Great

Dr. Meschino

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 82 – Unravelling the Mysteries of Irritable Bowel Syndrome: Personalized Dietary Approaches for Relief

LMU-82

LMU 82 – Unravelling the Mysteries of Irritable Bowel Syndrome: Personalized Dietary Approaches for Relief

Source: British Medical Journal (Open) Gastroenterology (March 2018)

Lifestyle Medicine Update (March 10, 2018)

Introduction

Irritable Bowel Syndrome (IBS), a pervasive disorder affecting approximately one in five adults, casts a shadow of discomfort over the lives of those it touches. Characterized by chronic abdominal pain, fluctuations between diarrhea and constipation, as well as unwelcome companions like gas and bloating, IBS is a complex condition that often extends its grasp into the realms of sleep disorders, depression, anxiety, and fatigue. Living with IBS can be truly debilitating, demanding a multifaceted approach to management that transcends mere conventional wisdom. While there exist standard recommendations for addressing IBS symptoms, groundbreaking research from Yale University unveils a realm of personalized dietary approaches that promise a new dawn of hope for IBS sufferers. With the ability to pinpoint specific food sensitivities, this study opens doors to tailored dietary regimens that have demonstrated significant improvements in IBS patients’ lives.

Standard IBS Management: The Road Thus Far

The management of IBS has long posed a challenge to both medical professionals and individuals grappling with the disorder. Conventional wisdom has outlined several standard recommendations to alleviate symptoms and enhance the quality of life for those affected:

  1. Limit or eliminate foods exacerbating symptoms, such as caffeine, alcohol, carbonated drinks, milk products, high-sugar foods, fatty foods, gas-producing foods, and certain artificial sweeteners.
  2. Address constipation with increased fiber intake, ample water consumption, and regular exercise.
  3. Maintain proper hydration to achieve light yellow or clear urine.
  4. Consider moderating high-fiber foods, especially those leading to gas and bloating.
  5. Restrict intake of “resistant starch,” found in foods like cold or reheated potatoes, bread, and cereal.
  6. Consume fresh fruit in moderation (3 portions a day).
  7. Adopt mindful eating habits in a serene environment without skipping meals.
  8. Incorporate probiotics to promote beneficial gut bacteria.
  9. Enhance digestion by using digestive enzymes with major meals.

Personalization: A Glimpse into the Future of IBS Management

While these conventional guidelines have provided a foundation for IBS management, the advent of personalized medicine has paved the way for a more nuanced approach. Researchers at Yale University have broken new ground by showing that identifying specific food sensitivities can revolutionize the dietary approach to IBS management, yielding significant improvements for patients. Published in the British Medical Journal Open Gastroenterology in March 2018, their study hails the potential of a tailored dietary strategy that caters to individual sensitivities.

Unveiling the Study’s Design and Impact

The Yale team embarked on a rigorous clinical trial encompassing 58 IBS patients. Employing the Leukocyte Activation Test – Alcat Test, a blood test gauging white blood cell inflammation response to particular foods, the researchers embarked on a journey to unveil the connection between dietary sensitivities and IBS symptoms. The essence of the Alcat Test lies in its ability to identify foods that trigger immune cell activation in individual patients. Armed with this knowledge, the study participants were placed on customized diets, either avoiding foods that aligned with test results or steering clear of those inconsistent with the test findings. Several weeks into the personalized dietary regimens, the participants underwent assessment for symptom severity and quality of life.

The results painted a transformative picture. While both groups exhibited improvements, those adhering to diets congruent with test results emerged as the clear victors in terms of overall improvement and symptom severity reduction. This breakthrough offers a glimmer of hope to those grappling with the burdensome reality of IBS, suggesting that a simple blood test can pave the way to tailored dietary strategies capable of enhancing comfort levels and quality of life.

The Path Forward: A Personalized Approach

As the Yale study’s findings unfold, a promising trajectory emerges for individuals afflicted by IBS. The key takeaway lies in the possibility of engaging with healthcare professionals to conduct the straightforward Alcat Test, ultimately unveiling the specific foods that trigger immune responses and exacerbate symptoms. Armed with this personalized dietary roadmap, IBS patients stand to experience a significant transformation in their well-being.

Conclusion: A New Dawn for IBS Sufferers

The landscape of IBS management is evolving, propelled by the pioneering efforts of researchers at Yale University. The concept of personalized dietary approaches, as demonstrated through the Alcat Test, offers a beacon of hope for individuals burdened by the challenges of IBS. As medical science continues to delve deeper into the intricacies of individual responses to foods, the potential for relief and enhanced quality of life emerges as a tangible reality on the horizon. For those living with IBS, the journey toward comfort and vitality may well begin with a simple blood test, ushering in a new era of tailored strategies and empowered well-being.

References

  • Ather Ali, Theresa R Weiss, Douglas McKee, Alisa Scherban, Sumiya Khan, Maxine R Fields, Damian Apollo, Wajahat Z Mehal. Efficacy of individualized diets in patients with irritable bowel syndrome: a randomized controlled trial. BMJ Open Gastroenterology, 2017; 4 (1) 10.1136/bmjgast-2017-000164
  • Full-Text PDF Article: [http://bmjopengastro.bmj.com/content/bmjgast-4-1-e000164.full.pdf]

Eat Smart, Live Well, Look Great

Dr. Meschino

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 81 – Unlocking the Link: How Dietary Cholesterol Fuels Colon Cancer Development

LMU-81

LMU 81 – Unlocking the Link: How Dietary Cholesterol Fuels Colon Cancer Development

Source: Journal Cell Stem Cell (January 2018)

Lifestyle Medicine Update (January 31, 2018)

Introduction

In the intricate realm of human health, the impact of dietary choices continues to captivate researchers and ignite discussions. One of the long-standing debates revolves around the role of dietary fats, particularly animal fats, in influencing the risk of colon cancer. Colon cancer, the second leading cause of cancer-related deaths in developed countries, has consistently piqued the interest of scientists due to its multifaceted origins and impact. For years, studies have pointed to a correlation between high animal fat consumption (excluding fish) and elevated colon cancer rates. Unravelling the intricacies of this relationship, researchers have delved into the mechanisms that underlie the association between animal fat consumption and colon cancer risk. Moreover, recent breakthroughs have uncovered the role of dietary cholesterol as a key player in this intricate puzzle, shedding light on the direct link between cholesterol intake and colon cancer development.

Animal Fat Diet and Colon Cancer: Bridging the Connection

A mounting body of evidence over the years has established a compelling connection between a diet rich in animal fats (excluding fish) and an increased susceptibility to colon cancer. While fish, a source of beneficial omega-3 fatty acids, appears to buck this trend, other sources of animal fat have been implicated in promoting the development of colon cancer. Researchers have dedicated extensive efforts to deciphering the mechanisms that drive this association. Intriguingly, it has been observed that the consumption of high levels of animal fats can trigger the production of secondary sterols and provoke alterations in the gut microflora, both of which have been linked to the progression of colon cancer. These findings open a window into the intricate interplay between dietary choices and the delicate balance of the human gut ecosystem.

Cholesterol: The Silent Culprit

As researchers delved deeper into the labyrinthine landscape of colon cancer development, an intriguing figure emerged on the scene: cholesterol. Beyond its notorious reputation as a cardiovascular risk factor, cholesterol has now been implicated in the realm of colon cancer. A groundbreaking study published in the journal Cell Stem Cell in January 2018 forged a crucial link between dietary cholesterol and the mechanics of colon cancer initiation. What set this study apart was its revelation of the precise mechanism through which dietary cholesterol exacerbates the risk of colon cancer. As one researcher noted, “while the connection between dietary cholesterol and colon cancer is well established, no one has previously explained the mechanism behind it.”

Unlocking the Mechanism: Cholesterol’s Role in Colon Cancer

The study embarked on a transformative journey by utilizing an animal model to dissect the intricate relationship between dietary cholesterol and colon cancer. By subjecting the model to varying levels of dietary cholesterol, the researchers uncovered a remarkable sequence of events. Higher cholesterol intake corresponded to an accumulation of cholesterol within the cell membrane, the outer skin, of colon cells. This accumulation served as a molecular trigger, compelling these cells to undergo accelerated division. With each division, the cells accrued genetic errors at an alarming rate, effectively steering them down the perilous path towards malignancy. Astonishingly, the study revealed that the influence of high dietary cholesterol boosted the formation of tumor cells in the colon by more than a staggering 100-fold.

Elaborating on these findings, the researchers elucidated the process: “as the animals’ cholesterol levels rose, their cells divided more rapidly, causing the tissue lining their guts to expand and their intestines to lengthen. These changes significantly sped up the rate of tumor formation in their colons.” This revelation offered a crucial insight into the interplay between dietary cholesterol, cell division, and the intricate dance of colon cancer development.

A New Paradigm: Dietary Choices and Cancer

The implications of these findings are monumental, painting a vivid picture of the intricate ways in which dietary choices influence the development of colon cancer. As this silent culprit, cholesterol, assumes a prominent role in fuelling cancer progression, it is imperative to reimagine our dietary habits. With colon cancer emerging as a leading cause of mortality, particularly in developed nations, the significance of adopting healthier dietary practices cannot be overstated.

Conclusion: A Call to Action

In the quest to decode the intricate web of factors that drive colon cancer development, researchers have achieved a significant breakthrough by establishing the direct link between dietary cholesterol and malignancy. The study’s revelations underscore the critical importance of adopting dietary habits that minimize cholesterol intake, animal fat consumption, and the consumption of trans-fats and deep-fried foods. The dynamic landscape of nutrition and its impact on human health continues to unveil its secrets, guiding us toward informed choices that hold the potential to transform our well-being.

References

Wang, B., Rong, X., Palladino, E. N. D., Wang, J., Fogelman, A. M., Martín, M. G., … Tontonoz, P. (2018). Phospholipid Remodelling and Cholesterol Availability Regulate Intestinal Stemness and Tumorigenesis. Cell Stem Cell.
https://www.cell.com/cell-stem-cell/fulltext/S1934-5909(17)30519-2

Eat Smart, Live Well, Look Great,

Dr. Meschino

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 80 – The Omega-3 Puzzle: Unveiling the Cancer-Preventing Power

LMU-80

LMU 80 – The Omega-3 Puzzle: Unveiling the Cancer-Preventing Power

Source: Journal of Biochemistry (December 2017)

Lifestyle Medicine Update (January 31, 2018)

Introduction

Over the years, the scientific spotlight has shone brightly on the potential cancer-fighting properties of omega-3 fats. This intriguing journey has woven together human observational studies, experimental research with animals, and the complex cellular dance of prostaglandin series-3 (PG-3) – mini-hormones that arise from omega-3 fats. These PG-3 molecules are skilled orchestrators of cell division, holding the key to cancer risk reduction by curbing the rapid replication of cells and preserving the integrity of DNA. Moreover, the connection between omega-3 fats and telomeres, the guardians of DNA’s end, adds another layer to the saga of cancer prevention.

Omega-3 Fats: Navigating the Landscape

Within the realm of omega-3 fats lies a triumvirate of players. Flaxseed oil emerges with its 58% omega-3 fat content, setting the stage for plant-based omega-3 fats. Distinguished from this, fish and fish oil bring forth EPA and DHA – the dynamic duo transforming into PG-3 within the body. It is EPA that takes the reins, slowing cellular replication and elongating telomeres, fortifying the battle against cancer. With this landscape set, the question arises: Is EPA-laden fish oil superior in preventing cancer compared to ALA-containing flaxseed oil? This query became the focus of a study at the University of Guelph, whose findings graced the Journal of Biochemistry in December 2017.

A Pioneering Study: Plant-Based vs. Fish Oil Omega-3s

Venturing into uncharted territory, the University of Guelph embarked on a study poised to reshape cancer prevention strategies. The study’s canvas stretched across breast tumor development, exploring the potency of plant-based and fish oil omega-3 fats. The spotlight shone on a breed of mice harboring the aggressive HER-2 form of human breast cancer, notorious for its 25% prevalence and grim prognosis. These mice, nurtured from their inception, encountered the two types of omega-3 fats – plant-based and fish oil-based.

The Tapestry Unveiled: Fish Oil’s Triumph

As the study’s tapestry unravelled, a revelation emerged. Fish oil-based omega-3 fats unfurled their prowess, diminishing tumor size by a remarkable 60-70% and curbing tumor numbers by 30%. This symphony of prevention was orchestrated by EPA and DHA, which deftly activated immune system genes while obstructing the pathways of tumor growth. The conclusion drawn was compelling – fish oil’s omega-3s wielded superior influence in this intricate dance against breast cancer.

Plant-Based Omegas Shine Bright: The Flaxseed Perspective

Yet, amidst the symphony of fish oil’s triumph, the plant-based omega-3 fats held their own. Plant-derived sources, especially the beloved flaxseed oil, showcased their potential. Notably, the researchers affirmed that higher doses of plant-based omega-3s yielded the same cancer-preventive effect. This revelation underscores the diversity of pathways through which omega-3 fats contribute to the grand mosaic of cancer defence.

The Conductor’s Verdict: Dietary Harmony

The study’s conductor, David W.L. Ma, offered his insights on the symphony’s resonance. He conveyed that omega-3s orchestrate a multifaceted composition – activating immune genes, blocking tumor growth avenues, and nurturing a defence against breast cancer. A nod to the North American diet revealed a dearth of these vital nutrients, highlighting an opportunity for transformation. The study’s dosages prompted a suggestion – two to three servings of fish weekly could mirror the cancer-preventive effect.

Beyond the Study: Nurturing Comprehensive Well-Being

As the study’s echoes reverberate, it beckons us to ponder the broader canvas of well-being. Essential fatty acid supplements enter the stage, encompassing fish oil, flaxseed oil, and borage seed oil. This trinity weaves a narrative of health, with borage seed oil playing a vital role in boosting prostaglandin series-1 (PG-1) synthesis. PG-1’s anti-inflammatory prowess, coupled with its potential in cancer prevention, heightens the value of this symphony of supplements.

A Symphony’s Encore: A Call to Action

The study unfurls an invitation, urging us to embrace dietary choices as a gateway to empowered health. The nexus between omega-3 fats and cancer prevention emerges as a reminder – the choices we make echo in our well-being. As the curtain falls, the symphony of omega-3 fats continues to resound, painting a portrait of vibrancy, vitality, and longevity.

References

  1. Research Study: Jiajie Liu, Salma A. Abdelmagid, Christopher J. Pinelli, Jennifer M. Monk, Danyelle M. Liddle, Lyn M. Hillyer, Barbora Hucik, Anjali Silva, Sanjeena Subedi, Geoffrey A. Wood, Lindsay E. Robinson, William J. Muller, David W.L. Ma. Marine fish oil is more potent than plant-based n-3 polyunsaturated fatty acids in the prevention of mammary tumours. The Journal of Nutritional Biochemistry, 2017 [10.1016/j.jnutbio.2017.12.011]
    http://10.1016/j.jnutbio.2017.12.011
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 79 – Nutty Delights: Cashews as Cholesterol Champions

LMU-79

LMU 79 – Nutty Delights: Cashews as Cholesterol Champions

Source: American Journal of Clinical Nutrition (May 2017)

Lifestyle Medicine Update (January 27, 2018)

Introduction:

In the realm of nutritional exploration, certain ingredients rise above the rest, revealing their potential to reshape health outcomes. As we’ve previously uncovered the heart-healthy prowess of almonds and walnuts, our journey now leads us to the intriguing world of cashews. In May 2017, the American Journal of Clinical Nutrition unveiled a study that bestowed cashews with a remarkable ability – the power to lower bad cholesterol levels. This revelation adds another layer of depth to the role of nuts in shaping cardiovascular health.

A Symphony of Cholesterol Management: The Cashew Revelation

Our journey into the world of cashews commences with a recognition of their status as the third most-consumed tree nut in the United States. Rich in monounsaturated fats and polyunsaturated fats, cashews weave a tapestry of health-promotion, intricately linked to reduced cardiovascular disease risk. While a touch of saturated fat graces their composition, a third of this component is stearic acid – a friend to cholesterol levels, as it refrains from causing a surge in their realms.

Unravelling the Study: Cashews Versus Potato Chips

To witness cashews’ cholesterol-altering prowess, we must traverse the study’s landscape. Enrolled in this exploration were 51 men and women, aged 21 to 73, bearing high bad cholesterol readings – a concern that stood as a potent backdrop. These individuals carried a pronounced risk, with an average LDL-cholesterol reading of 4.1 mmol/L (159 mg/dL). Above 2.5 mmol/L (96 mg/dL) lies the realm of heightened heart attack and stroke risk, with the ideal residing under 2.0 mmol/L (77 mg/dL).

Within this framework, the study pursued its mission. The participants adhered to their typical American dietary patterns, with a twist. One group embraced the allure of potato chips, while the other embarked on a cashew-laden journey, consuming 1-2 oz of cashews daily for 28 days. A 2-week intermission saw a switch in roles, allowing a comprehensive view of cashews’ effects.

The Symphony’s Crescendo: Cholesterol Transformation

As the curtain lifted, the study’s findings unveiled a symphony of change. After 28 days of cashew consumption, a 4% decline in total cholesterol and a 5% reduction in LDL-cholesterol danced before the researchers’ eyes. HDL-cholesterol, the benevolent guardian of heart health, and triglyceride levels stood unchanged. In contrast, the group embracing potato chips witnessed a different tale. A nearly 1% uptick in total cholesterol and a 1.2% increase in LDL-cholesterol painted a contrasting picture.

The Nutty Conclusion: A Bounty of Health

In the realm of dietary choices, the study’s implications reverberate with significance. A mere handful of cashews stands poised as a worthy adversary to the allure of potato chips and their high carbohydrate counterparts. This nutty alternative showcases its potential to lower bad cholesterol and total cholesterol, transforming the landscape of heart health.

Nuts as Pillars of Health: A Harmonious Symphony

Drawing the threads together, nuts continue to form the cornerstone of cardiovascular well-being. The journey has revealed almonds’ prowess in balancing cholesterol, walnuts’ remarkable anti-cancer and heart disease properties, and now, cashews’ potential to usher in cholesterol transformation. The overarching narrative is one of enhanced heart health and mortality reduction, sculpted by the regular consumption of these nutrient-rich wonders.

Culmination and Call to Action

The study in the American Journal of Clinical Nutrition has cast a spotlight on the potential of cashews in the realm of cardiovascular health. As science and nutrition intertwine, a simple truth emerges: the choices we make in our diets hold the power to shape our well-being. In the tapestry of health, the inclusion of cashews stands as an invitation to partake in a symphony of nutty delights – a journey towards heart health, vitality, and longevity.

References

Cashews Research: http://ajcn.nutrition.org/content/105/5/1070.abstract
Mah E et al. Cashew consumption reduces total and LDL-cholesterol: a randomized, crossover, controlled-feeding trial. Am J Clin Nutr. Vol 15 No. 5:1070-1078 (May 2017)
HDL Research: Berryman CE, Fleming JA, Kriss-Etherton PM. Inclusion of almonds in a cholesterol-lowering diet improves plasma HDL subspecies and cholesterol efflux to serum in normal-weight individuals with elevated LDL cholesterol. Journal of Nutrition. August 1, 2017. Vol 147, No 8:1517-1523
http://jn.nutrition.org/content/147/8/1517


Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction
In the realm of nutritional exploration, certain ingredients rise above the rest, revealing their potential to reshape health outcomes. As we’ve previously uncovered the heart-healthy prowess of almonds and walnuts, our journey now leads us to the intriguing world of cashews. In May 2017, the American Journal of Clinical Nutrition unveiled a study that bestowed cashews with a remarkable ability – the power to lower bad cholesterol levels. This revelation adds another layer of depth to the role of nuts in shaping cardiovascular health.

A Symphony of Cholesterol Management: The Cashew Revelation
Our journey into the world of cashews commences with a recognition of their status as the third most-consumed tree nut in the United States. Rich in monounsaturated fats and polyunsaturated fats, cashews weave a tapestry of health-promotion, intricately linked to reduced cardiovascular disease risk. While a touch of saturated fat graces their composition, a third of this component is stearic acid – a friend to cholesterol levels, as it refrains from causing a surge in their realms.

Unravelling the Study: Cashews Versus Potato Chips
To witness cashews’ cholesterol-altering prowess, we must traverse the study’s landscape. Enrolled in this exploration were 51 men and women, aged 21 to 73, bearing high bad cholesterol readings – a concern that stood as a potent backdrop. These individuals carried a pronounced risk, with an average LDL-cholesterol reading of 4.1 mmol/L (159 mg/dL). Above 2.5 mmol/L (96 mg/dL) lies the realm of heightened heart attack and stroke risk, with the ideal residing under 2.0 mmol/L (77 mg/dL).

Within this framework, the study pursued its mission. The participants adhered to their typical American dietary patterns, with a twist. One group embraced the allure of potato chips, while the other embarked on a cashew-laden journey, consuming 1-2 oz of cashews daily for 28 days. A 2-week intermission saw a switch in roles, allowing a comprehensive view of cashews’ effects.

The Symphony’s Crescendo: Cholesterol Transformation
As the curtain lifted, the study’s findings unveiled a symphony of change. After 28 days of cashew consumption, a 4% decline in total cholesterol and a 5% reduction in LDL-cholesterol danced before the researchers’ eyes. HDL-cholesterol, the benevolent guardian of heart health, and triglyceride levels stood unchanged. In contrast, the group embracing potato chips witnessed a different tale. A nearly 1% uptick in total cholesterol and a 1.2% increase in LDL-cholesterol painted a contrasting picture.

The Nutty Conclusion: A Bounty of Health
In the realm of dietary choices, the study’s implications reverberate with significance. A mere handful of cashews stands poised as a worthy adversary to the allure of potato chips and their high carbohydrate counterparts. This nutty alternative showcases its potential to lower bad cholesterol and total cholesterol, transforming the landscape of heart health.

Nuts as Pillars of Health: A Harmonious Symphony
Drawing the threads together, nuts continue to form the cornerstone of cardiovascular well-being. The journey has revealed almonds’ prowess in balancing cholesterol, walnuts’ remarkable anti-cancer and heart disease properties, and now, cashews’ potential to usher in cholesterol transformation. The overarching narrative is one of enhanced heart health and mortality reduction, sculpted by the regular consumption of these nutrient-rich wonders.

Culmination and Call to Action
The study in the American Journal of Clinical Nutrition has cast a spotlight on the potential of cashews in the realm of cardiovascular health. As science and nutrition intertwine, a simple truth emerges: the choices we make in our diets hold the power to shape our well-being. In the tapestry of health, the inclusion of cashews stands as an invitation to partake in a symphony of nutty delights – a journey towards heart health, vitality, and longevity.

References
Cashews Research: http://ajcn.nutrition.org/content/105/5/1070.abstract
Mah E et al. Cashew consumption reduces total and LDL-cholesterol: a randomized, crossover, controlled-feeding trial. Am J Clin Nutr. Vol 15 No. 5:1070-1078 (May 2017)
HDL Research: Berryman CE, Fleming JA, Kriss-Etherton PM. Inclusion of almonds in a cholesterol-lowering diet improves plasma HDL subspecies and cholesterol efflux to serum in normal-weight individuals with elevated LDL cholesterol. Journal of Nutrition. August 1, 2017. Vol 147, No 8:1517-1523
http://jn.nutrition.org/content/147/8/1517

 

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 78 – The Mighty Mineral: Magnesium’s Impact on Blood Pressure

LMU-78

LMU 78 – The Mighty Mineral: Magnesium's Impact on Blood Pressure

Source: American Journal of Clinical Nutrition (September 2017)

Lifestyle Medicine Update (January 19, 2017)

Introduction

In the intricate tapestry of human health, the quest for solutions to prevailing health issues often takes researchers on a journey of exploration. In September 2017, the American Journal of Clinical Nutrition bore witness to a study that ventured into the realm of magnesium supplementation. This study, resplendent in its pursuit of understanding, delved into the impact of magnesium on blood pressure levels among individuals with prediabetes, insulin resistance, or noncommunicable chronic diseases. This endeavor sought to unravel the connection between magnesium supplementation and blood pressure reduction, casting light on a vital aspect of human well-being.

Unravelling the Study: Magnesium’s Role in Blood Pressure Regulation

Guided by the spirit of scientific inquiry, the study unfurled its methodology. The focus rested on individuals harboring prediabetic conditions, insulin resistance, or chronic noncommunicable diseases. A mosaic of eleven randomized controlled trials emerged as the foundation for this exploration. These trials wove a narrative that encapsulated magnesium supplementation’s potential to curtail high blood pressure in individuals bearing this unique profile.

As the pieces of evidence coalesced, the study laid bare its findings. Among the eleven trials, a total of 543 subjects with varying follow-up periods, spanning from 1 to 6 months, formed the canvas. Within this intricate tableau, the dosage of magnesium supplementation oscillated between 365 to 450 mg/d. Baseline and trial-end blood pressure readings etched a comprehensive picture of magnesium’s impact.

Magnesium’s Silent Symphony: Unveiling the Findings

The culmination of these trials yielded a symphony of findings, resonating with profound implications. An orchestration of evidence revealed a noteworthy reduction in systolic blood pressure – a resounding decrease of over 4 mmHg (4.18 mm Hg). The diastolic counterpart, too, yielded to magnesium’s influence, witnessing a reduction of over 2 mmHg (2.27 mm Hg). Within these figures lay a testament to magnesium’s potential as a guardian against high blood pressure.

Reflections on the Study: Bridging Science and Lifestyle

Interpreting the study’s findings is akin to viewing a vibrant tapestry of health. This revelatory journey offers insights that ripple across the realm of well-being. The bridge between scientific revelation and practical application becomes apparent, invoking reflection on the avenues available for blood pressure management.

    • The Weight of Health: A cornerstone of blood pressure management resides in shedding excess weight. A weight reduction of 10-15% can wield transformative effects, rendering this journey a powerful ally against high blood pressure.
    • Harmony through Exercise: Aerobic exercise, a rhythmic symphony of motion, emerges as a potent strategy. A harmonious cadence of 30 minutes, at least five times a week, orchestrates a melody that harmonizes with blood pressure regulation.
    • The Nutritional Ensemble: The study’s findings echo the harmony of nutrients. Calcium, a stalwart companion to magnesium, unveils its prowess in blood pressure reduction. Consideration of supplements that intertwine calcium and magnesium could thus amplify health benefits.
    • The Ensemble Expands: The chorus of nutrients extends beyond calcium and magnesium. Coenzyme Q10 and Hawthorn, known for their cardiovascular contributions, stand as players in the symphony of blood pressure regulation. The resonance of beetroot juice, rich in nitrates that usher in nitric oxide release, unveils a unique path to vascular expansion and pressure reduction.
    • Tempering Sodium: The wise counsel of sodium moderation finds its place in this orchestration. The act of reducing sodium intake reverberates as a vital note in the melody of blood pressure management.

Harmonizing Health: Considerations and Caveats

As the crescendo of blood pressure management unfolds, certain considerations and caveats arise. The presence of chronic kidney disease, a pivotal factor, calls for prudence in magnesium supplementation. In these instances, magnesium’s impact can be counterproductive, necessitating a nuanced approach to wellness.

Conclusion

The study published in the American Journal of Clinical Nutrition marks a chapter in the ongoing saga of health exploration. Within its pages, magnesium emerges as a silent protagonist, wielding its influence over blood pressure regulation. As science and lifestyle interweave, a holistic approach to blood pressure management materializes. Weight reduction, exercise, nutrient supplementation, sodium moderation, and mindful practices converge to form the symphony of health. This composition holds the promise of resonant health, where the rhythm of life harmonizes with vitality.

References

American Journal of Clinical Nutrition (September, 2017)

http://ajcn.nutrition.org/content/106/3/921.abstract

Eat Smart, Live Well, Look Great,

Dr. Meschino

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.