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LMU 63 – Boosting Heart Health with Almonds: Unveiling the HDL Cholesterol Connection

LMU-63

LMU 63 – Boosting Heart Health with Almonds: Unveiling the HDL Cholesterol Connection

Source: Journal of Nutrition (August 1, 2017)

Lifestyle Medicine Update (August 19, 2017)

Introduction:

In the realm of heart health, cholesterol levels play a pivotal role. Elevated levels of LDL-cholesterol, commonly known as the “bad cholesterol,” can pave the way for artery narrowing, culminating in heart attacks and strokes. A groundbreaking study, published in the *Journal of Nutrition* on August 1st, 2017, set out to illuminate a path towards healthier cholesterol profiles. This study, focused on 48 participants with elevated LDL-cholesterol, delved into the contrasting effects of consuming almonds versus banana muffins as a daily snack. The research offers intriguing insights into the potential of almonds to bolster HDL-cholesterol, the “good cholesterol,” and contribute to overall cardiovascular well-being.

A Tale of Two Snacks: Almonds vs. Banana Muffins

The study participants were divided into two groups, both adhering to identical diets except for the daily snack they consumed. One group was assigned to an “almond diet,” wherein they consumed approximately a handful of almonds each day. In contrast, the second group partook in the “control period” where they were provided with a banana muffin as their daily snack. After six weeks of muffin consumption, the participants transitioned to the almond diet for another six weeks.

Surprising Discoveries: Almonds and HDL Cholesterol

The researchers unearthed a compelling connection between almond consumption and HDL-cholesterol. While prior research has established almonds’ ability to lower LDL-cholesterol, the impact on HDL-cholesterol had not been extensively studied. The study illuminated a significant improvement in HDL levels and function among participants on the almond diet, particularly among those within the normal weight range.

HDL Cholesterol: The Cholesterol Vacuum Cleaner

HDL-cholesterol serves as a remarkable defender against cardiovascular risks. Functioning as a “vacuum cleaner,” HDL picks up cholesterol that has accumulated in artery walls and transports it back to the liver. This process effectively reverses artery narrowing, reducing the likelihood of heart attacks and strokes. The interplay between HDL and LDL cholesterol levels significantly influences cardiovascular risk; higher HDL levels coupled with lower LDL levels equate to a more favorable risk profile.

As HDL accumulates cholesterol, it grows larger, analogous to a garbage bag that gradually fills with waste. Once laden with cholesterol, HDL transports this “garbage” back to the liver, where it can be processed and eliminated from the body. Notably, the observed rise in HDL and improved HDL function was evident solely in participants within the normal weight range.

Overweight Dilemma: Almonds vs. HDL Cholesterol

The study offered a sobering insight into the impact of almonds on HDL-cholesterol levels among overweight individuals. The benefits observed among normal weight participants did not translate to those who were overweight. This finding aligns with existing knowledge that excess body weight reduces the synthesis and release of HDL from the liver. Moreover, the study underlines the importance of weight management and aerobic exercise in optimizing HDL levels, as exercise not only increases HDL but also aids in shedding excess body fat.

Almonds: An Ally for Heart Health and Weight Management

For those at an ideal weight and already engaging in regular exercise, the inclusion of a handful of almonds in their daily diet may offer an extra boost to HDL levels. Furthermore, replacing a muffin with almonds not only contributes to improved HDL but also facilitates gradual body fat loss over time. Once excess body fat is shed, the potential for further elevation of HDL levels through almond consumption becomes evident, yielding a highly desirable outcome.

The Quest for Ideal HDL Levels

Understanding the significance of HDL cholesterol levels helps in setting health goals. The following ideal HDL blood levels are recommended:

  • Men: Above 1.17 mmol/L (45 mg/dL)
  • Women: Above 1.42 mmol/L (55 mg/dL) – women generally exhibit slightly higher HDL levels.

A Symphony of Nut Power: Almonds and Walnuts

The study adds to the growing body of evidence supporting the role of almonds in heart health. However, it’s important to note that walnuts have also shown promise in preventing heart disease. Combining the benefits of almonds and walnuts may offer a robust strategy for cardiovascular well-being.

Conclusion: Elevating Heart Health with Almonds

As the pages of research unfold, almonds emerge as a formidable contender in the realm of heart health. Their potential to enhance HDL-cholesterol levels and function sheds light on a pathway that can be harnessed for cardiovascular well-being. With this newfound knowledge, individuals can embark on a journey of heart health empowerment, embracing almonds as a delectable tool to bolster their defence against heart disease.

Reference

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.

  • https://www.sciencedaily.com/releases/2017/08/170811134918.htm
  • 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 62 – Why Polyunsaturated Fats Lower Cholesterol and Saturated Fats Raise Cholesterol

LMU-62

LMU 62 – Cracking the Code: How Fats Impact Cholesterol Levels

Source: The Journal of Nutrition. 2005

Lifestyle Medicine Update (August 12, 2017)

Introduction:

The enigma of how different types of dietary fats influence cholesterol levels has lingered in the scientific and health communities for years. What exactly is the connection between saturated fats, trans fats, and polyunsaturated fats, and how do they shape our cholesterol profiles? The key to this puzzle lies in a remarkable review published in 2005 in *The Journal of Nutrition*. This comprehensive analysis offers a long-awaited explanation for the intricate relationship between dietary fats and cholesterol levels, ushering in a new understanding that has the potential to revolutionize heart health strategies.

The Road of Absorption: A Journey through the Gut

When we consume foods containing various fats, whether saturated, trans, or polyunsaturated (including omega-3 fats), they embark on a complex journey through our bodies. These fats are transported from the gut through minuscule carriers called chylomicrons, which enter the lymphatic system before eventually entering the bloodstream. While some fats are stored in fat cells and muscle tissue, others find their way to liver cells, setting the stage for the cholesterol-challenging events that follow.

The Liver’s Role: Orchestrating Cholesterol Production

The presence of saturated fats, trans fats, and polyunsaturated fats within the liver triggers a significant response – the activation of cholesterol production. Cholesterol is a crucial component that facilitates the transportation of these fats back into the bloodstream, now encapsulated within very low-density lipoproteins (VLDL). Liver cells release these VLDLs into the bloodstream, and their fate is determined by the interplay between fat cells, muscle cells, and liver cells.

Fat Cells and Muscles: Balancing Act of Storage and Utilization

Fat cells play a pivotal role in storing fat, while muscles use fat as a primary fuel source during periods of rest, light activity, exercise, and fasting. As VLDLs shed their fat content, they transform into low-density lipoproteins (LDL), often referred to as “bad cholesterol.” The LDL cholesterol contains predominantly synthesized cholesterol, originating from the liver.

LDL-Receptors: The Heart of Cholesterol Clearance

Here’s the turning point that reshapes our understanding of cholesterol’s impact on health. The consumption of polyunsaturated fats, encompassing omega-3 fats and monounsaturated fats, triggers an increase in LDL-receptors on liver cells. This critical shift empowers the liver to remove excess LDL cholesterol from the bloodstream, thwarting the rise of harmful cholesterol levels. The influence of these polyunsaturated fats extends beyond receptor quantity; they enhance the fluidity of cell membranes housing LDL-receptors, further optimizing cholesterol clearance.

Polyunsaturated Fats: A Multifaceted Ally in Liver Health

Polyunsaturated fats wield further influence within the liver, inhibiting the conversion of carbohydrates into cholesterol-raising saturated fat. This process, which typically produces palmitic acid, a cholesterol-elevating saturated fat, is slowed down by polyunsaturated fats. Consequently, the liver produces less cholesterol. Additionally, polyunsaturated fats stimulate the conversion of cholesterol into bile acids, crucial in digesting fats following a meal. As these bile acids cannot revert to cholesterol, polyunsaturated fats contribute to a reduced total cholesterol pool within the liver.

Identifying the Culprits: Saturated and Trans Fats

Saturated fats responsible for the most significant rise in blood cholesterol include lauric, myristic, and palmitic acid. These fats are prevalent in beef, pork, and high-fat dairy products. While coconut and palm oil contain substantial lauric acid and other cholesterol-raising saturated fats, the role of trans fats is even more alarming. Trans fats not only elevate bad cholesterol levels but also lower good cholesterol (HDL), contributing to a double jeopardy scenario.

Empowering Your Diet for Heart Health

As we unravel the intricate dance between dietary fats and cholesterol regulation, a clear path to heart health emerges. To lower LDL cholesterol and raise HDL cholesterol, consider embracing the following dietary and lifestyle strategies:

  1. Make Mindful Choices: Reduce or eliminate intake of beef, pork, high-fat dairy products, coconut oil, and palm oil.
  2. Trans Fat Awareness: Steer clear of trans fats found in pastries, creamy salad dressings, shortenings, and certain processed foods.
  3. Embrace Healthy Fats: Incorporate fish (twice weekly), olive oil, nuts, avocados, and monounsaturated fats into your diet.
  4. Swap Smartly: Opt for lean protein sources like chicken breast, turkey breast, and soy products.
  5. Plant Power: Beans, peas, ground flaxseed, psyllium husk fiber, oat bran, apples, and artichokes are your allies in cholesterol management.
  6. Sugar and Starch Moderation: Reduce refined sugars and starchy foods, as they can trigger cholesterol-raising saturated fat production in the liver.
  7. Exercise and Weight Management: Engage in endurance exercise and maintain a healthy weight to boost HDL cholesterol.

Achieving Optimal Cholesterol Levels

As this revelation reshapes our approach to heart health, the goal of achieving ideal cholesterol levels becomes clearer than ever:

  • Total Cholesterol: Aim for levels below 3.9 mmol/L (150 mg/dl).
  • LDL Cholesterol: Target levels below 2.0 mmol/L (76 mg/dl).

Conclusion: Unleashing the Power of Dietary Fats

The intricate web connecting dietary fats and cholesterol levels is gradually unravelling, revealing a wealth of insights that can transform heart health strategies. With the guidance offered by the research from *The Journal of Nutrition*, individuals now possess the tools to wield their dietary choices as a means of fine-tuning their cholesterol profiles. As the landscape of heart health evolves, it’s time to embrace the power of knowledge and take charge of our well-being.

Reference

Fernandez ML and West KL. Mechanisms by which dietary fatty acids modulate plasma lipids. The Journal of Nutrition. 2005. 135:2075-2078.
http://jn.nutrition.org/content/135/9/2075.full

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 61 – Reversing Age-Related Muscle Loss: The Power of Whey Protein and Key Nutrients

LMU-61

LMU 61 – Reversing Age-Related Muscle Loss: The Power of Whey Protein and Key Nutrients

Source: PLOS One Open Access Journal (July 18, 2017)

Lifestyle Medicine Update (August 5, 2017)

Introduction:

Aging is an inevitable process that brings with it a multitude of changes in the body. Among these changes, age-related muscle loss, known as sarcopenia, stands out as a significant concern for maintaining a high quality of life. The McMaster Institute for Research on Aging, situated at McMaster University in Hamilton, Ontario, has delved into this issue. Their groundbreaking study, published on July 18, 2017, in The Public Library of Science One Open Access Journal, sheds light on the efficacy of a nutritional intervention that could potentially reverse the muscle loss that accompanies aging.

The Menace of Age-Related Muscle Loss

As we age, the body’s natural production of anabolic hormones like testosterone and growth hormone dwindles. This hormonal decline sets the stage for a gradual breakdown of muscle mass and a subsequent utilization of muscle protein as an energy source. The consequences are profound – reduced muscle strength, loss of independence in daily activities, susceptibility to falls and fractures, and an increased likelihood of needing assisted living. The rate of decline is staggering; by the time a man reaches 70, he may have lost up to 30% of his testosterone levels. Similarly, growth hormone levels experience a precipitous drop.

Hope on the Horizon

Can this process be halted or even reversed? The McMaster study offers a resounding affirmation. Contrary to the belief that hormone injections are necessary, this study underscores the potential of nutrition and lifestyle to drive positive change. The research focused on the impact of a whey protein shake mix, when combined with specific nutrients, on the age-related muscle loss conundrum.

The Nutritional Arsenal

The study’s participants, men aged 70 and above, were administered a whey protein shake mix (30 gm, twice daily) complemented by an array of essential nutrients:

  1. Creatine: 5 gm per day
  2. Calcium: 800 mg
  3. Vitamin D: 1,000 IU
  4. Omega-3 Fats (Fish Oil): EPA–1400 mg/DHA- 890 mg

Results: A Glimpse into Transformation

The outcomes were nothing short of remarkable. The men who consumed the whey protein shake mix and accompanying nutrients experienced a remarkable increase in lean muscle mass – a gain of 700 grams in just the initial 6 weeks. To put this into perspective, this is roughly the amount of muscle tissue typically lost in a year due to the aging process.

This initial success was further amplified when, in the subsequent 6 weeks, the participants combined the protein-nutrient regimen with a basic fitness and strength training program, conducted twice weekly. This two-pronged approach yielded a significant improvement in strength, demonstrating the potential synergy between nutritional supplementation and physical activity.

Behind the Scenes: The Role of Researchers

Researcher Kristen Bell, who played an integral role in the study, emphasized the dual significance of exercise and nutritional supplementation. “Clearly, exercise is a key part of the greatly improved health profile of our subjects,” she stated, “but we are very excited by the enhancements the supplement alone and in combination with exercise was able to give to our participants.”

Harnessing the Power of Whey Protein and Creatine

Whey protein, a popular choice among athletes and bodybuilders for muscle development, has demonstrated its efficacy in building muscle tissue. Similarly, creatine supplements are known to enhance strength. However, the revelation of their potential as nutritional tools in the fight against age-related muscle loss is revolutionary. These ingredients, once reserved for the gym enthusiast, are proving to be valuable allies in preserving and reversing muscle weakness that accompanies aging.

Empowering the Aging Population

As the world’s population continues to age, the relevance of this study becomes increasingly apparent. Individuals aged 50 and beyond, particularly those in the 60-plus bracket, are encouraged to consider incorporating whey protein and creatine supplements into their daily routines. The benefits extend beyond muscle preservation; reversing muscle loss can catalyze metabolism, thwart fat accumulation, and sustain the capability to perform routine tasks as age advances. Moreover, the study underscores the importance of other key nutrients such as calcium, Vitamin D, and Omega-3 fats, which contribute to overall health and vitality.

Conclusion: A New Dawn for Aging Gracefully

In an era where scientific advancements and innovative research reshape the boundaries of what is possible, the McMaster study stands as a beacon of hope for the aging population. The amalgamation of nutrition and physical activity presents an opportunity to not only slow down the effects of aging but potentially reverse them. The path to vitality in our later years is paved with the insights from studies like this, reminding us that age is just a number, and strength can be reclaimed.

References:

  1. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0181387
  2. https://www.sciencedaily.com/releases/2017/07/170718142925.htm
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 60 – Empowering Brain Health: Lifestyle and Nutrient Factors in Dementia Prevention

Nine Lifestyle Factors Shown to be Responsible for 35% of Dementia Cases

LMU 60 – Empowering Brain Health: Lifestyle and Nutrient Factors in Dementia Prevention

Lifestyle Medicine Update (July 29, 2017)

Introduction:

Dementia, with Alzheimer’s disease as its most usual form, poses a significant global health concern. A study presented at the Alzheimer’s Association International Conference on July 20, 2017, and simultaneously published in The Lancet, unveiled an intriguing insight into the factors that contribute to dementia. Surprisingly, nine lifestyle elements were found to be accountable for 35% of all dementia cases worldwide. This revelation underscores the pivotal role of lifestyle choices in the realm of brain health.

Lifestyle Factors and Dementia: Unveiling the Nine

The nine lifestyle factors identified as catalysts for dementia are a compelling wake-up call. These include:

  1. Incomplete Secondary Education: The early years of education emerged as a crucial determinant, with failure to complete secondary education found to be linked to increased dementia risk.
  2. High Blood Pressure: Uncontrolled hypertension was highlighted as a potent contributor to dementia.
  3. Midlife Obesity: The repercussions of obesity during midlife resonated as a factor that amplifies the risk of dementia.
  4. Midlife Hearing Loss: A subtle yet impactful association was established between midlife hearing loss and heightened dementia risk.
  5. Smoking: The perils of smoking emerged as an influential lifestyle element that enhances the vulnerability to dementia.
  6. Depression: The link between depression and dementia reinforced the intricate interplay of mental health and cognitive well-being.
  7. Physical Inactivity: A sedentary lifestyle was identified as a significant precursor to dementia, emphasizing the importance of staying active.
  8. Social Isolation: The consequences of social isolation echoed as a concerning factor that contributes to dementia.
  9. Diabetes in Later Life: The correlation between diabetes in later stages of life and dementia risk underscored the significance of managing diabetes for cognitive health.

Beyond the Nine: Uncharted Terrain

It is noteworthy that the study refrained from incorporating dietary factors, alcohol consumption, visual impairment, air pollution, and sleep practices. Consequently, the 35% attributed to lifestyle factors may be a conservative estimate, as one researcher implies. The influence of these unexplored dimensions could potentially elevate the significance of lifestyle choices in the prevention of dementia.

Nutrients and Cognitive Health: A Glimpse into the Future

The pursuit of cognitive well-being extends beyond lifestyle factors to encompass specific nutrients. Recent scientific reviews underscore the role of select nutrients in memory preservation, focus enhancement, and mood regulation.

Omega-3 fats garnered attention for their cognitive benefits, with a meta-analysis from 2015 demonstrating their positive impact on cognitive health. Omega-3 supplementation, particularly with daily DHA doses exceeding 1 gram, displayed improvements in cognitive function among older adults. Moreover, omega-3 fats complement drug therapy in depression treatment, establishing their dual role in mental health.

Phosphatidylserine, a noteworthy supplement, showcased potential in dementia and cognitive dysfunction alleviation. The FDA’s cautious endorsement reflects the evolving research landscape, allowing for the assertion that phosphatidylserine may mitigate dementia risk.

CDP-choline supplements surfaced as promising interventions to counter early-stage cognitive decline. Choline’s role in acetylcholine production, a memory-related neurotransmitter, solidifies its significance in preserving cognitive vitality.

B-vitamin supplementation, particularly folic acid, vitamin B12, vitamin B6, and vitamin B3-niacin, exhibited brain health benefits. Their efficacy in curtailing age-related brain shrinkage and lowering homocysteine levels, a molecule linked to Alzheimer’s development, underscore their relevance.

Antioxidants such as vitamin C and vitamin E exhibited potential in reducing cognitive impairment risk, while emerging nutrients like lutein and magnesium emerged as preventives against age-related cognitive decline.

In an Indian context, Bacopa Monnieri demonstrated remarkable efficacy in early-stage memory loss treatment, rivalling dementia medications. The adaptogen herb Ashwagandha and melatonin supplementation showcased preliminary promise in reversing mild cognitive impairment and fostering sleep, respectively.

A Holistic Approach to Dementia Prevention

Dementia prevention extends beyond the brain to encompass overall health. Ensuring ideal blood cholesterol levels to prevent cerebrovascular disease, averting head injuries, and head trauma assumes a pivotal role. However, the crux of dementia prevention rests in embracing a proactive stance towards lifestyle modification and nutrient integration. Empowering brain health involves nurturing cognitive well-being through education, sound health practices, and a nutrient-rich diet.

References

  1. http://www.medscape.com/viewarticle/883211?nlid=116875_1842&src=WNL_mdplsfeat_170725_mscpedit_wir&uac=62515BJ&spon=17&impID=1396748&faf=1#vp_1
  2. http://www.aljazeera.com/news/2017/07/lifestyle-cut-dementia-risk-lancet-170720072645780.html
  3. http://www.nutraingredients-usa.com/Ingredients/Probiotics-prebiotics/The-top-ingredients-for-cognition-focus-mood?utm_source=newsletter_product&utm_medium=email&utm_campaign=25-Jul-2017&c=LwVSym2olBn%2B3sEAtgq7rzCtF2G6qEVs&p2=
Eat Smart, Live Well, Look Great
 

Dr. Meschino

Introduction

Dementia, with Alzheimer’s disease as its most usual form, poses a significant global health concern. A study presented at the Alzheimer’s Association International Conference on July 20, 2017, and simultaneously published in The Lancet, unveiled an intriguing insight into the factors that contribute to dementia. Surprisingly, nine lifestyle elements were found to be accountable for 35% of all dementia cases worldwide. This revelation underscores the pivotal role of lifestyle choices in the realm of brain health.

Lifestyle Factors and Dementia: Unveiling the Nine

The nine lifestyle factors identified as catalysts for dementia are a compelling wake-up call. These include:

  1. Incomplete Secondary Education: The early years of education emerged as a crucial determinant, with failure to complete secondary education found to be linked to increased dementia risk.
  2. High Blood Pressure: Uncontrolled hypertension was highlighted as a potent contributor to dementia.
  3. Midlife Obesity: The repercussions of obesity during midlife resonated as a factor that amplifies the risk of dementia.
  4. Midlife Hearing Loss: A subtle yet impactful association was established between midlife hearing loss and heightened dementia risk.
  5. Smoking: The perils of smoking emerged as an influential lifestyle element that enhances the vulnerability to dementia.
  6. Depression: The link between depression and dementia reinforced the intricate interplay of mental health and cognitive well-being.
  7. Physical Inactivity: A sedentary lifestyle was identified as a significant precursor to dementia, emphasizing the importance of staying active.
  8. Social Isolation: The consequences of social isolation echoed as a concerning factor that contributes to dementia.
  9. Diabetes in Later Life: The correlation between diabetes in later stages of life and dementia risk underscored the significance of managing diabetes for cognitive health.

Beyond the Nine: Uncharted Terrain

It is noteworthy that the study refrained from incorporating dietary factors, alcohol consumption, visual impairment, air pollution, and sleep practices. Consequently, the 35% attributed to lifestyle factors may be a conservative estimate, as one researcher implies. The influence of these unexplored dimensions could potentially elevate the significance of lifestyle choices in the prevention of dementia.

Nutrients and Cognitive Health: A Glimpse into the Future

The pursuit of cognitive well-being extends beyond lifestyle factors to encompass specific nutrients. Recent scientific reviews underscore the role of select nutrients in memory preservation, focus enhancement, and mood regulation.

Omega-3 fats garnered attention for their cognitive benefits, with a meta-analysis from 2015 demonstrating their positive impact on cognitive health. Omega-3 supplementation, particularly with daily DHA doses exceeding 1 gram, displayed improvements in cognitive function among older adults. Moreover, omega-3 fats complement drug therapy in depression treatment, establishing their dual role in mental health.

Phosphatidylserine, a noteworthy supplement, showcased potential in dementia and cognitive dysfunction alleviation. The FDA’s cautious endorsement reflects the evolving research landscape, allowing for the assertion that phosphatidylserine may mitigate dementia risk.

CDP-choline supplements surfaced as promising interventions to counter early-stage cognitive decline. Choline’s role in acetylcholine production, a memory-related neurotransmitter, solidifies its significance in preserving cognitive vitality.

B-vitamin supplementation, particularly folic acid, vitamin B12, vitamin B6, and vitamin B3-niacin, exhibited brain health benefits. Their efficacy in curtailing age-related brain shrinkage and lowering homocysteine levels, a molecule linked to Alzheimer’s development, underscore their relevance.

Antioxidants such as vitamin C and vitamin E exhibited potential in reducing cognitive impairment risk, while emerging nutrients like lutein and magnesium emerged as preventives against age-related cognitive decline.

In an Indian context, Bacopa Monnieri demonstrated remarkable efficacy in early-stage memory loss treatment, rivalling dementia medications. The adaptogen herb Ashwagandha and melatonin supplementation showcased preliminary promise in reversing mild cognitive impairment and fostering sleep, respectively.

A Holistic Approach to Dementia Prevention

Dementia prevention extends beyond the brain to encompass overall health. Ensuring ideal blood cholesterol levels to prevent cerebrovascular disease, averting head injuries, and head trauma assumes a pivotal role. However, the crux of dementia prevention rests in embracing a proactive stance towards lifestyle modification and nutrient integration. Empowering brain health involves nurturing cognitive well-being through education, sound health practices, and a nutrient-rich diet.

References

  1. http://www.medscape.com/viewarticle/883211?nlid=116875_1842&src=WNL_mdplsfeat_170725_mscpedit_wir&uac=62515BJ&spon=17&impID=1396748&faf=1#vp_1
  2. http://www.aljazeera.com/news/2017/07/lifestyle-cut-dementia-risk-lancet-170720072645780.html
  3. http://www.nutraingredients-usa.com/Ingredients/Probiotics-prebiotics/The-top-ingredients-for-cognition-focus-mood?utm_source=newsletter_product&utm_medium=email&utm_campaign=25-Jul-2017&c=LwVSym2olBn%2B3sEAtgq7rzCtF2G6qEVs&p2=

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 59 – Fortifying Joint Health: The Role of Glucosamine and Emerging Strategies

Stem Cell and PLP Joint Injections for Arthritis

LMU 59 – Fortifying Joint Health: The Role of Glucosamine and Emerging Strategies

Source: Medscape Review Paper (July 12, 2017): Stem Cells in Sports Medicine: Ready for Prime Time?

Lifestyle Medicine Update (July 21, 2017)

Introduction

As the years roll on, the shadow of age-related joint issues looms large. Among the multifaceted approaches to address this challenge, a pivotal role has been attributed to glucosamine sulfate, often coupled with natural anti-inflammatory agents like quercetin, bromelain, and MSM. Beyond the age of 40, a reduction in the body’s glucosamine production becomes apparent, a factor essential for cartilage synthesis. This deficiency triggers a precarious imbalance where joint cartilage breakdown surges past its synthesis, culminating in the dreaded onset of osteoarthritis.

Furthermore, the inner lining of joints witnesses heightened secretion of inflammatory cytokines by white blood cells. These chemical mediators not only escalate the risk of pain but also exacerbate joint cartilage and bone degradation. Considering these factors, the integration of glucosamine with natural anti-inflammatory compounds emerges as a promising strategy to shield joint cartilage, pre-empt age-related inflammation, and abate stiffness and pain.

The Potential of Glucosamine: A Closer Examination

Numerous studies illuminate the potential of glucosamine sulfate as a formidable ally in the combat against osteoarthritis. Its supplementation has demonstrated the ability to arrest further joint destruction among individuals with mild to moderate stages of osteoarthritis. To harness this benefit, a daily dosage of 1500 mg of glucosamine sulfate is often recommended. Moreover, a complementary anti-inflammatory diet, characterized by reduced consumption of high-fat meat, dairy products, trans-fats, and refined sugars, bolsters the efficacy of glucosamine supplementation.

Exploring Advanced Strategies: Stem Cells and Platelet-Rich Plasma (PRP) Injections

In the realm of advanced joint issues, novel strategies are on the horizon. The integration of stem cell injections and Platelet-Rich Plasma (PRP) injections marks a promising avenue for addressing severe cartilage damage, acute sports injuries, and advanced osteoarthritis. However, insights into these approaches warrant thorough exploration.

Stem Cell Injections: Unlocking the Potential

Stem cell injections into affected joints have garnered mixed results, primarily attributed to the absence of a blood supply within cartilage—a prerequisite for stem cell engagement. Encouragingly, stem cell injections have showcased impressive outcomes in specific scenarios, such as osteonecrosis of the hip, a condition characterized by bone degeneration stemming from the loss of blood supply. Although stem cell therapies for cartilage damage are still in the nascent stage, innovative approaches are underway to enhance their effectiveness in promoting repair and regeneration.

Platelet-Rich Plasma (PRP) Injections: Promising Advances

In contrast, Platelet-Rich Plasma (PRP) injections have shown more promising outcomes. The process involves the extraction of whole blood followed by centrifugation to eliminate red blood cells. The resultant concentrated growth factors in PRP foster a robust healing response in conditions like cartilage and tendon damage, as well as sports injuries. Human studies spotlight the remarkable potential of PRP injections in knee osteoarthritis and accelerated bone fracture healing. While these interventions are in their infancy, the synergy with evidence-based rehabilitation therapies led by chiropractors, physiotherapists, athletic therapists, and exercise rehab specialists holds the promise of comprehensive recovery.

Beyond Joint Health: PRP in Dermatology and Anti-Aging

The applications of PRP extend beyond joint health. Dentistry, dermatology, and anti-aging medicine leverage PRP injections to stimulate hair regrowth in cases of androgenic or male-pattern hair loss. A placebo-controlled study in 2015 underscored PRP’s efficacy in reversing male pattern hair loss, shedding light on its potential in diverse fields.

Conclusion: Unveiling Novel Avenues for Joint Health

In the quest for sustained joint well-being, glucosamine emerges as a potent guardian, joined by an array of natural anti-inflammatory agents. As advancing age threatens to erode joint health, a proactive approach underpinned by glucosamine supplementation and dietary modifications takes center stage. Meanwhile, the dynamic landscape of stem cell and PRP injections paves the way for advanced strategies in the fight against severe cartilage damage and osteoarthritis. Although challenges persist, the synergy of these interventions with rehabilitative therapies propels the journey towards holistic recovery, underscoring the relentless pursuit of optimal joint health.

References

  1. Mandelbaum B. R. Stem Cells in Sports Medicine: Ready for Prime Time? Medscape July 12, 2017,
    https://www.medscape.com/viewarticle/882226 nlid=116577_1842&src=WNL_mdplsfeat_170718_mscpedit_wir&uac=62515BJ&spon=17&impID=1391837&faf=1#vp_1
  2. Gentile P et al. The effect of platelet-rich plasma in hair growth: A randomized placebo-controlled trial. Stem Cells Translational Medicine 2015; 4:1-7.
    http://pietrogentile.it/rel_04_2016/wp-content/uploads/2016/04/05-PRP-hair-sctm20150107_rp3.pdf
  3. Rovati L. C. et al. Crystalline glucosamine sulfate in the management of knee osteoarthritis: efficacy, safety, and pharmacokinetic properties. Therapeutic Advances in Musculoskeletal Disease 2012.
  4. Reginster J. Y. et al. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomized, placebo-controlled clinical trial. Lancet 2001. 357(9252):251-6.

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 58 – Harnessing Calcium Intake to Shield Against Colorectal Cancer: A Comprehensive Approach

Calcium Continues to be Linked to Colon Cancer Prevention

LMU 58 – Harnessing Calcium Intake to Shield Against Colorectal Cancer: A Comprehensive Approach

Source: International Journal of Cancer (2014)

Lifestyle Medicine Update (July 14, 2017)

Introduction:

Colorectal cancer emerges as a formidable adversary, ranking second in cancer-related mortality when considering all genders. However, a ray of hope gleams from studies highlighted in the Journal of the National Cancer Institute. These studies suggest that through prudent dietary and lifestyle practices, a remarkable 70-90% of colon cancer cases can be averted. Among the myriad factors intertwining with colon cancer prevention, optimal calcium intake shines as a beacon. Over the past three decades, scientific exploration has cast calcium in the role of a potential guardian against colorectal cancer. Supported by animal studies and epidemiological investigations, a noteworthy correlation between higher calcium intake and diminished colorectal cancer incidence emerges as a pivotal revelation.

The Calcium-Colorectal Cancer Nexus: An In-Depth Analysis

The potency of calcium in mitigating colorectal cancer risk receives further validation through a compelling 2014 meta-analysis published in the International Journal of Cancer. Drawing insights from 15 distinct human studies, this meta-analysis illuminates a marked reduction in the risk of colorectal cancer associated with elevated calcium intake from both dietary and supplementary sources. Specifically, each incremental 300 mg rise in calcium derived from supplements corresponds to a noteworthy 9% reduction in risk. Equally noteworthy, a parallel 300 mg increase in total calcium intake precipitates an 8% decrease in risk. Remarkably, striving for a daily calcium intake of 1200 mg—recognized as the threshold for optimizing bone density and curbing osteoporosis—aligns with a substantial 32-36% reduction in colon cancer risk. Regrettably, a sizable segment of the population falls short of this target, typically ingesting between 500-800 mg of calcium each day.

Deciphering the Mechanism: How Calcium Engages in Risk Abatement

Peering into the mechanism underlying calcium’s potential to mitigate colon cancer risk unveils its safeguarding attributes. Scientific inquiry reveals that calcium effectively retards the pace of cell division among colon-lining cells. This deceleration curtails the likelihood of genetic anomalies that fuel cancer progression. Furthermore, calcium’s propensity to bind with bile acids in the gut curbs their conversion into secondary sterols, such as lithocholic and deoxycholic acids, recognized instigators of cancer advancement. This two-fold mechanism underscores calcium’s pivotal role in thwarting colorectal cancer.

A Calcium-Rich Regimen: Strengthening Colorectal Well-being

The crux of the matter lies in sustaining a consistent influx of calcium-rich foods into one’s daily diet. Should circumstances necessitate, calcium and vitamin D supplements offer viable alternatives. Notably, vitamin D synergizes with calcium, bolstering not just bone health, but also exerting an influence on reduced colon cancer risk.

Embarking on a Calcium-Enriched Journey: A Plethora of Sources for Colorectal Health

Surveying the diverse landscape of calcium-rich foods unveils a spectrum of options to fortify colon health. From dairy stalwarts like low-fat yogurt and milk to seafood offerings such as sardines and salmon, the array of choices enriches the palate with calcium’s nurturing touch. Similarly, vegetables like collard greens and broccoli, complemented by an eclectic array of fruits, nuts, and legumes, enrich the culinary tapestry with calcium’s protective embrace.

Conclusion: Pioneering Colorectal Health Through Calcium Fortification

The clarion call emanating from the 2014 meta-analysis, supported by decades of meticulous research, urges individuals to recognize calcium’s formidable potential in the realm of colorectal cancer prevention. Empowered by empirical evidence highlighting calcium’s capacity to retard cell division and thwart cancer-inducing transformations, individuals are poised to tread a path fortified by calcium’s protective mantle. By cultivating a diet infused with calcium-rich fare and, where warranted, integrating supplements, individuals can traverse the journey towards colon cancer prevention with the resilience conferred by calcium’s inherent prowess.

References

  1. Keum N, Aune D, Greenwood D.C., Ju W, Giovannucci E.L. Calcium intake and colorectal cancer risk: Dose-response meta-analysis of prospective observational studies. International J Cancer (2014) 135 (8): 1940-1948)

Sources of Calcium-Rich Foods

FoodPortion SizeAmount of Calcium (mg)
Low Fat Yogurt1 cup415
Low Fat Milk (nonfat,1%)I cup300
Low Fat Cottage Cheese½ cup75
Sardines with bones3 oz370
Salmon with bones (canned)3 oz165
Processed Tofu with calcium sulfate4 oz145
Canned Shrimp3 oz100
Cooked Lentils1 cup75
Chicken Breast3 oz10
Tuna3 oz5
Collard Greens½ cup180
Spinach½ cup85
Stalk of Broccoli1 medium70
OrangeI medium55
Green Beans½ cup30
Lettuce½ head15
Orange Juice½ cup10
Apple1 medium10
Whole Wheat Bread1 slice20
Cooked Spaghetti1 cup15
Cooked Rice½ cup10
Apricots, raw, dried4-6 halves24
Dates4-Mar22
Figs Canned335
Figs Dried256
GrapefruitI medium40
Prunes, dried raw527
Raisins¼ cup31
Raspberries2/3 cup40
Strawberries1 cup42
Roasted Almonds1 oz80
Kale½ cup47
Baked Beans½ cup78
White Beans½ cup96
Dry-roasted soybean nuts½ cup232

Introduction

Colorectal cancer emerges as a formidable adversary, ranking second in cancer-related mortality when considering all genders. However, a ray of hope gleams from studies highlighted in the Journal of the National Cancer Institute. These studies suggest that through prudent dietary and lifestyle practices, a remarkable 70-90% of colon cancer cases can be averted. Among the myriad factors intertwining with colon cancer prevention, optimal calcium intake shines as a beacon. Over the past three decades, scientific exploration has cast calcium in the role of a potential guardian against colorectal cancer. Supported by animal studies and epidemiological investigations, a noteworthy correlation between higher calcium intake and diminished colorectal cancer incidence emerges as a pivotal revelation.

The Calcium-Colorectal Cancer Nexus: An In-Depth Analysis

The potency of calcium in mitigating colorectal cancer risk receives further validation through a compelling 2014 meta-analysis published in the International Journal of Cancer. Drawing insights from 15 distinct human studies, this meta-analysis illuminates a marked reduction in the risk of colorectal cancer associated with elevated calcium intake from both dietary and supplementary sources. Specifically, each incremental 300 mg rise in calcium derived from supplements corresponds to a noteworthy 9% reduction in risk. Equally noteworthy, a parallel 300 mg increase in total calcium intake precipitates an 8% decrease in risk. Remarkably, striving for a daily calcium intake of 1200 mg—recognized as the threshold for optimizing bone density and curbing osteoporosis—aligns with a substantial 32-36% reduction in colon cancer risk. Regrettably, a sizable segment of the population falls short of this target, typically ingesting between 500-800 mg of calcium each day.

Deciphering the Mechanism: How Calcium Engages in Risk Abatement

Peering into the mechanism underlying calcium’s potential to mitigate colon cancer risk unveils its safeguarding attributes. Scientific inquiry reveals that calcium effectively retards the pace of cell division among colon-lining cells. This deceleration curtails the likelihood of genetic anomalies that fuel cancer progression. Furthermore, calcium’s propensity to bind with bile acids in the gut curbs their conversion into secondary sterols, such as lithocholic and deoxycholic acids, recognized instigators of cancer advancement. This two-fold mechanism underscores calcium’s pivotal role in thwarting colorectal cancer.

A Calcium-Rich Regimen: Strengthening Colorectal Well-being

The crux of the matter lies in sustaining a consistent influx of calcium-rich foods into one’s daily diet. Should circumstances necessitate, calcium and vitamin D supplements offer viable alternatives. Notably, vitamin D synergizes with calcium, bolstering not just bone health, but also exerting an influence on reduced colon cancer risk.

Embarking on a Calcium-Enriched Journey: A Plethora of Sources for Colorectal Health

Surveying the diverse landscape of calcium-rich foods unveils a spectrum of options to fortify colon health. From dairy stalwarts like low-fat yogurt and milk to seafood offerings such as sardines and salmon, the array of choices enriches the palate with calcium’s nurturing touch. Similarly, vegetables like collard greens and broccoli, complemented by an eclectic array of fruits, nuts, and legumes, enrich the culinary tapestry with calcium’s protective embrace.

Conclusion: Pioneering Colorectal Health Through Calcium Fortification

The clarion call emanating from the 2014 meta-analysis, supported by decades of meticulous research, urges individuals to recognize calcium’s formidable potential in the realm of colorectal cancer prevention. Empowered by empirical evidence highlighting calcium’s capacity to retard cell division and thwart cancer-inducing transformations, individuals are poised to tread a path fortified by calcium’s protective mantle. By cultivating a diet infused with calcium-rich fare and, where warranted, integrating supplements, individuals can traverse the journey towards colon cancer prevention with the resilience conferred by calcium’s inherent prowess.

References

  1. Keum N, Aune D, Greenwood D.C., Ju W, Giovannucci E.L. Calcium intake and colorectal cancer risk: Dose-response meta-analysis of prospective observational studies. International J Cancer (2014) 135 (8): 1940-1948)

Sources of Calcium-Rich Foods

FoodPortion SizeAmount of Calcium (mg)
Low Fat Yogurt1 cup415
Low Fat Milk (nonfat,1%)I cup300
Low Fat Cottage Cheese½ cup75
Sardines with bones3 oz370
Salmon with bones (canned)3 oz165
Processed Tofu with calcium sulfate4 oz145
Canned Shrimp3 oz100
Cooked Lentils1 cup75
Chicken Breast3 oz10
Tuna3 oz5
Collard Greens½ cup180
Spinach½ cup85
Stalk of Broccoli1 medium70
OrangeI medium55
Green Beans½ cup30
Lettuce½ head15
Orange Juice½ cup10
Apple1 medium10
Whole Wheat Bread1 slice20
Cooked Spaghetti1 cup15
Cooked Rice½ cup10
Apricots, raw, dried4-6 halves24
Dates4-Mar22
Figs Canned335
Figs Dried256
GrapefruitI medium40
Prunes, dried raw527
Raisins¼ cup31
Raspberries2/3 cup40
Strawberries1 cup42
Roasted Almonds1 oz80
Kale½ cup47
Baked Beans½ cup78
White Beans½ cup96
Dry-roasted soybean nuts½ cup232
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 57 – Apple Cider Vinegar: Unveiling its Potential in Diabetes Management

Apple Cider Vinegar

LMU 57 – Apple Cider Vinegar: Unveiling its Potential in Diabetes Management

Source: Medscape General Medicine Journal (2006) and Longevity Magazine Journal (2017)

Lifestyle Medicine Update (July 7, 2017)

Introduction

A captivating article in the June 29th, 2017, Longevity Magazine Journal turned the spotlight on the medicinal potential of Apple Cider Vinegar (ACV). A topic that has sparked curiosity among patients seeking health benefits, the discourse around ACV has often lacked scientific grounding. However, recent well-designed studies have illuminated its potential positive impact on diabetes management. ACV’s ability to modulate blood sugar levels and potentially enhance insulin sensitivity has emerged as a promising area of exploration.

The Science Behind ACV’s Impact on Blood Sugar

Understanding ACV’s mechanism of action unveils its therapeutic potential. While white distilled vinegars typically contain 4% to 7% acetic acid, cider and wine vinegars boast 5% to 6% acetic acid. Studies postulate that it is the acetic acid content that renders the blood sugar-lowering effect. Experimental evidence indicates that acetic acid retards carbohydrate absorption from the gut into the bloodstream by inhibiting specific carbohydrate-digesting enzymes within the intestinal tract. The enigma surrounding acetic acid’s potential enhancement of insulin sensitivity, subsequently reducing the body’s insulin demand, underscores the complexity of its interaction with diabetes management. This remarkable revelation holds profound implications for diabetics and prediabetics, as a decline in circulating insulin could mitigate the transformation of carbohydrates into fat, potentially facilitating weight loss.

ACV: A Catalyst in Post-Meal Blood Sugar Management

Numerous studies have underscored ACV’s influence on post-meal blood sugar management. An investigative study featuring non-diabetic subjects revealed that the incorporation of 20 mL of white vinegar (5% acetic acid) into a salad dressing curbed blood sugar escalation by 30% post consumption of a mixed meal. This meal encompassed a lettuce salad and white bread containing 50 g of carbohydrates. Collaborators compiling a glycemic index (GI) table for prevalent Japanese foods observed that the addition of vinegar or pickled foods to rice, such as sushi, slashed blood sugar elevation due to rice consumption by 20% to 35%. Further substantiating these findings, researchers like Ostman and colleagues documented that substituting a pickled cucumber (1.6 g acetic acid) for a fresh cucumber (0 g acetic acid) in a test meal yielded a 30% reduction in post-meal blood sugar elevation in healthy subjects.

In recent trials, participants afflicted with insulin resistance or type 2 diabetes partook in a vinegar test drink or placebo prior to consuming a mixed meal containing 87 g of total carbohydrates. Astonishingly, vinegar consumption prompted a staggering 64% drop in post-meal blood sugar in insulin-resistant individuals and a 34% enhancement in post-meal insulin sensitivity. Similarly, participants with type 2 diabetes experienced a 17% reduction in post-meal blood sugar and a 19% improvement in post-meal insulin sensitivity. These results reinforce the compelling potential of ACV in diabetes management.

Broader Implications and Considerations

Research involving “healthy subjects” has mirrored the positive impact of ACV on post-meal blood sugar levels and insulin sensitivity. A fascinating additional discovery lies in ACV’s potential role in promoting satiety, resulting in enhanced meal contentment, and reduced overeating tendencies.

While ACV’s positive influence on diabetes management shines, its broader impact on health conditions remains tentative. Presently, human studies lack sufficient evidence to affirm ACV’s efficacy in reducing blood pressure, preventing cancer, lowering cholesterol, or ameliorating arthritic conditions. However, for individuals grappling with elevated blood sugar or residing within the diabetic range, integrating ACV and vinegar-containing products within meals, such as oil and vinegar salad dressings, presents a pragmatic approach. Pickled foods rich in vinegar may also contribute to this strategy, albeit cautiously due to high salt content that could elevate blood pressure. For those seeking a potent ACV dosage, consider consuming 2 teaspoons or more of ACV mixed in water or juice with one or two meals daily. Moreover, supplements containing dehydrated apple cider vinegar, available in select health food stores, could serve as a viable option. Optimal consumption involves pairing these supplements or vinegar in any form with meals, promoting the deceleration of carbohydrate absorption and heightened insulin sensitivity.

Conclusion: ACV’s Pathway to Holistic Wellness

The June 29th, 2017 Longevity Magazine Journal article spotlighting ACV marks a pivotal juncture in understanding the potential of this unassuming yet potent nutrient. As its efficacy in diabetes management unfurls, ACV’s significance is underscored. The landscape of health and wellness is beckoning, inviting individuals to explore the avenues of ACV in curbing blood sugar levels and enhancing insulin sensitivity, ushering in a holistic approach to well-being.

References

  1. Johnstone CS, Gass CA. Vinegar: Medicinal uses and antiglycemic effect. Medscape General Medicine Journal. 2006. Published online 2006 May 30.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
  2. Longevity Magazine Journal:
    https://www.worldhealth.net/forum/topic/943/
  3. WebMD: http://www.webmd.com/diet/supplement-guide-apple-cider-vinegar
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.

Adeeva Supplements
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LMU 56 – Choline: A Vital Nutrient for All Ages and Stages of Life

AMA Recommends More Choline in Prenatal Vitamins

LMU 56 – Choline: A Vital Nutrient for All Ages and Stages of Life

Source: American Medical Association Annual Meeting (2017) – Chicago

Lifestyle Medicine Update (July 1, 2017)

Introduction

Breaking news from the 2017 American Medical Association Annual Meeting in Chicago has illuminated a crucial yet often underestimated nutrient—choline. In a transformative move, the AMA declared its support for augmenting choline content in prenatal vitamins to 450 mg per day. Beyond its significance during pregnancy, choline has emerged as a multifaceted nutrient with far-reaching implications for health, including safeguarding against neural tube defects, bolstering liver and kidney function, and enhancing memory and brain health.

The Vital Role of Choline in Pregnancy

The American Medical Association’s proclamation resonates with the overarching importance of choline, a nutrient often overshadowed by its counterparts. Choline’s potency in preventing spina bifida defects and other neural tube deformities is underscored, mirroring the protective prowess of folic acid. This nutrient’s significance in spine and brain development during fetal growth emerges as a linchpin in maternal well-being.

Unveiling the Choline Deficiency Dilemma

The emergence of choline’s prominence is juxtaposed against a stark reality—choline deficiency. A study conducted by University of Chicago researchers in 2015, which evaluated the top 25 prenatal multivitamins as of 2016, revealed a glaring gap. None of these supplements adhered to the scientifically supported choline dose of 450 mg per day, propelling the urgency for corrective measures. Since 1998, the Institute of Medicine identified choline as an essential nutrient, accentuating its significance.

Choline: A Guardian for All Ages

Choline’s protective arm extends beyond the realm of fetal development. A holistic approach to health mandates choline’s presence to avert liver and kidney damage. Notably, choline plays a pivotal role in counteracting fatty liver complications prevalent among overweight individuals, diabetics, and moderate to heavy alcohol consumers. This nutrient emerges as a formidable guardian against primary liver cancer, or hepatocarcinomas, adding to its multifaceted impact.

The Intricate Web of Choline’s Functions

Delving into choline’s intricate role within the human body reveals its far-reaching significance. At the core, choline forms the building blocks of cell membranes, contributing to cellular integrity. Additionally, it assumes a significant role in cell signalling mechanisms, wielding influence over critical processes. Beyond these foundational roles, choline crosses the blood-brain barrier to contribute to brain health. In this capacity, choline facilitates the synthesis of acetylcholine, a memory chemical. As memory proficiency is correlated with acetylcholine levels, choline assumes a pivotal role in cognitive function.

Unveiling Choline Deficiency: A Call to Action

Despite choline’s multifaceted significance, a deficiency epidemic persists. Alarming statistics gleaned from the National Health and Nutrition Examination Survey (NHANES) data reveal that 90% of adults fail to meet recommended daily choline intake. The daily intake recommendation stands at 400-550 mg for adults. A diversity of nutrient-rich foods offers choline in varying concentrations, empowering individuals to fortify their choline intake. The following examples illuminate choline content in 3.5 ounces (100 gm) of select foods:

    • Soybeans: 116 mg
    • Salmon: 91 mg
    • Chicken: 80 mg
    • Soy protein: 86 mg
    • Peanut butter: 66 mg
    • Almonds: 52 mg
    • Broccoli: 40 mg
    • Brussels sprouts: 41 mg
    • Cauliflower: 39 mg
    • Wheat germ: 152 mg
    • Wheat bran: 75 mg
    • Oat bran: 59 mg
    • Whole wheat bread: 27 mg
    • Skim milk (1 cup/8 ounces): 38 mg
    • Lecithin granules (1 tbsp): 250 mg

Choline and Aging: Navigating Cognitive Health

Choline’s resonance in promoting brain health surges as we age. The brain’s choline transporter, which facilitates choline influx, experiences a decline in efficiency, contributing to age-related memory decline. Alzheimer’s patients exhibit conspicuous reductions in choline and choline-based molecules upon post-mortem analysis. Here, choline supplements such as CDP-choline and phosphatidylserine emerge as potential allies for maintaining optimal memory function and brain health, especially for individuals over 55 years of age.

Choline: Paving the Path for Holistic Wellness

Dr. Taylor Wallace’s pioneering research at George Madison University has spurred transformative revelations about choline’s pivotal role. His study unveiled widespread choline insufficiency across the U.S. population, prompting a reckoning with the nutrient’s critical significance. Armed with this knowledge, pregnant women are urged to seek prenatal multivitamins containing 450 mg of choline, fortifying fetal development against neural tube defects. For the adult populace, a conscious effort to incorporate choline-rich foods and supplements becomes paramount. The convergence of science and well-being beckons, charting a course toward holistic wellness.

Conclusion: Choline’s Resonance in Shaping Health

The resounding message from the 2017 American Medical Association Annual Meeting reverberates—the time has come to elevate choline’s status to match its significance. This often-overlooked nutrient assumes center stage, guiding fetal development, bolstering organ function, and nurturing cognitive health. In a landscape punctuated by alarming choline deficiencies, the proactive incorporation of choline-rich foods and supplements emerges as an imperative step toward a healthier future.

References

      1. http://www.nutraingredients-usa.com/Research/AMA-calls-for-more-choline-in-prenatal-vitamins?utm_source=newsletter_daily&utm_medium=email&utm_campaign=26-Jun-2017&c=LwVSym2olBlTT94uoetl63MteNCASAKV&p2=
      1. http://www.nutraingredients-usa.com/Research/Time-for-the-DGAC-to-look-again-at-choline
      1. https://www.nutritionexpress.com/article+index/vitamins+supplements+a-z/lecithin/showarticle.aspx?id=1968
     
      1. Textbook: Modern Nutrition in Health and Disease -10th edition. Editors: Shils M, Shike M, Ross A.C, Coballero B, Cousins R. Lippincott Williams & Wilkins: pages 525-536.

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 55 – Battling the Prescription Opioid Epidemic: A Call for Conservative Care

The Prescription Opioid Drug Epidemic and Consequences

LMU 55 – Battling the Prescription Opioid Epidemic: A Call for Conservative Care

Source: ON Chiropractic: Spring 2017

Lifestyle Medicine Update (June 14, 2017)

Introduction

The scourge of prescription opioid misuse and its devastating consequences have infiltrated modern society, prompting the need for a reassessment of pain management strategies. Dr. Jane Ballantyne, a distinguished physician and professor of Anesthesiology and Pain Medicine at the University of Washington, spearheaded a comprehensive review paper in 2017 that delves into the prescription opioid drug epidemic. As the unsettling statistics paint a grim picture of opioid-related deaths, the urgency to shift paradigms in pain control becomes palpable.

Prescription Opioids: A Double-Edged Sword

Dr. Ballantyne’s groundbreaking research study navigates through the labyrinth of prescription opioids, unravelling the crisis that has unfolded since the late 1990s. A pivotal juncture marks this era as medical practitioners were granted broader leeway to prescribe opioid drugs to manage pain, transcending their original realm of cancer pain treatment. The consequences of this paradigm shift reverberate across society, with Canada alone witnessing a harrowing toll of 2,000 deaths annually attributed to prescription opioid drug misuse. The heart of the issue traces back to the rapid surge in opioid prescriptions, soaring fourfold since 1999, culminating in a corresponding surge in drug-related fatalities.

Lethal Lure of Opioid Ingestion

A haunting reality surfaces as the research scrutinizes opioid-related deaths. Predominantly accidental rather than suicidal, these fatalities arise from the insidious development of tolerance to opioids. Seeking to replicate the desired pain control or euphoric effects, individuals escalate their dosage. However, the sinister culmination of high opioid doses entails the suppression of the breathing centers in the nervous system, plunging the patient into unconsciousness and eventual demise. The alarming statistics underscore the urgency for intervention, particularly concerning individuals aged 25-34, where nearly 1 in 8 deaths is linked to opioids. A distressing revelation further indicates that long-term opioid therapy inevitably ushers in physical dependency, ensnaring patients in an arduous struggle to reduce or cease opioid consumption.

A Hollow Promise: Opioids and Chronic Pain

The unsettling revelations compound as research probes the efficacy of opioids in mitigating chronic low back pain. Surprisingly, a systematic review spanning multiple studies in 2016 unearthed a rather modest short-term relief attributed to opioids. The grim irony underscores the inherent limitations in opioids’ ability to effectively alleviate pain, despite their widespread prescription. Alarmingly, the study sheds light on the perilous path of opioid addiction, with approximately 10% of prescription recipients succumbing to its clutches. An even more disconcerting statistic reveals that over 24% of those prescribed opioids veer into misuse territory. The intersection of addiction, dependency, and mortality underscores the gravity of the situation.

A Paradigm Shift: Non-Pharmacologic Conservative Care

Driven by the mounting evidence of opioid-related crises, the 2016 Center for Disease Control Guidelines has emerged as a clarion call for change. The guidelines underline the urgency of embracing non-pharmacologic, conservative care for non-cancer musculoskeletal pain. This transformation signifies a pivotal shift away from opioids in favor of alternative treatments that sidestep the perils of addiction. Behavior modifications, coupled with non-addictive painkillers, become the cornerstone of a novel pain management paradigm.

The Promise of Conservative Care: A Multidimensional Approach

Embracing this paradigm shift necessitates an exploration of alternative therapies that circumvent the pitfalls of opioid dependency. For individuals grappling with low back pain, arthritis, and myriad musculoskeletal conditions, the expertise of physiotherapists, chiropractors, massage therapists, and acupuncturists beckons. These practitioners, equipped with state-of-the-art technologies such as spinal decompression therapy and shock wave therapy, offer a beacon of hope. The incorporation of natural anti-inflammatories and herbal-based supplements, notably the California poppy extract, emerges as an appealing avenue to thwart pain and inflammation without compromising well-being.

Towards a Brighter Future: Embracing Change

Dr. Ballantyne’s research study casts a ray of hope amidst the opioid crisis, signalling the dawn of transformation. With a clarion call for change, the study underscores the power of non-pharmacologic, conservative care as a potent alternative. The tide of change, borne out of necessity, sweeps across the landscape of pain management, offering a chance for redemption from the clutches of opioid-related afflictions.

Conclusion: Paving the Path to Rehabilitation

As the tendrils of opioid dependency tighten their grip on society, the clarion call for transformation reverberates. Dr. Jane Ballantyne’s research study ushers in a seismic shift, advocating for non-pharmacologic, conservative care as the cornerstone of a new pain management paradigm. The journey toward rehabilitation and liberation from the opioid crisis commences, painting a path towards a brighter future free from the shackles of addiction.

References

  1. Ballantyne J. Opioids: Patients deserve better. ON Chiropractic (publication of the Ontario Chiropractic Association) Features Story: Spring 2017:18-27
  2. http://evidencenetwork.ca/archives/19635
  3. https://www.verywell.com/how-does-an-opioid-overdose-kill-1298843
  4. http://www.naturopathydigest.com/archives/2008/may/meschino.php
  5. http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=56410

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 54 – Omega-3 Fats: A Promising Shield Against Alzheimer’s Disease

Higher Omega-3 Fat Status Linked To Better Brain Blood Flow

LMU 54 – Omega-3 Fats: A Promising Shield Against Alzheimer's Disease

Source: Journal of Alzheimer’s Disease (May 19, 2017)

Lifestyle Medicine Update (May 27, 2017)

Introduction:

Emerging from the pages of the Journal of Alzheimer’s Disease on May 19, 2017, is a research study that casts a new light on the protective potential of omega-3 fats against the menacing threat of Alzheimer’s disease. This study, in harmony with a growing body of evidence, underscores the instrumental role played by omega-3 fats in mitigating the risk of Alzheimer’s disease. Moreover, it unravels a novel dimension by illuminating the connection between higher omega-3 fat status, enhanced blood flow to vital brain regions, and cognitive prowess—key components in the fight against age-related memory loss.

Omega-3 Fats: Guardians of Cognitive Health

The pivotal link between omega-3 fats and Alzheimer’s disease takes center stage as the research study unfolds. Individuals boasting higher omega-3 fat status emerge as beneficiaries of an added layer of protection against the onset of Alzheimer’s disease. This critical shield extends to the realm of cerebral blood flow, essential for mental acuity, learning, and memory preservation. The intricate interplay between omega-3 fats and cognitive vitality finds validation through comprehensive computerized neurocognitive testing, which demonstrated superior mental performance among those with elevated omega-3 fat levels.

Delving into the Study

The study, a convergence of expertise from a psychiatric referral clinic, enlisted 166 patients whose omega-3 fat status had been meticulously assessed. What unfolds is a resounding affirmation of the advantages associated with high omega-3 fat status. A compelling alliance emerges between robust omega-3 fat levels and improved blood flow, a phenomenon primed to fortify critical brain regions. These regions, integral for learning, memory retention, and the deterrence of depression and dementia, gain a new layer of resilience against age-related deterioration.

SPECT Scan: An Insightful Glimpse into Brain Dynamics

This research study is endowed with a novel dimension, as it harnesses the power of SPECT (Single Photon Emission Computed Tomography) scan technology. With unparalleled accuracy, SPECT scans illuminate the intricate web of blood flow within 128 distinct brain regions. The revelation of heightened blood flow prompted by optimal omega-3 fat status forms an invaluable addition to the arsenal of knowledge in the battle against Alzheimer’s disease. The alignment of omega-3 fats with the prevention of Alzheimer’s disease milestones such as beta-amyloid plaque and neurofibrillary tangles stands as a testament to their potential.

Omega-3 Fats: A Beacon of Prevention

The omega-3 fats, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have attracted considerable attention for their prowess in Alzheimer’s disease prevention. Informed by the collective insights from human observational studies and animal experimentation, the correlation between optimal omega-3 fat status and the prevention of Alzheimer’s disease hallmarks—beta-amyloid plaque and neurofibrillary tangles—shines through. Additionally, omega-3 fats excel in curbing brain inflammation, a factor pivotal in cognitive health. The study’s revelation of omega-3 fats’ capacity to enhance blood flow to critical brain domains and amplify cognitive performance unveils yet another facet of their multifaceted benefits.

Insights from Lead Author: Daniel G. Amen, MD

Daniel G. Amen, MD, the lead author, injects valuable perspective into the study’s findings. Dr. Amen aptly summarizes the study’s essence, underscoring the correlation between diminished omega-3 fatty acid levels and compromised blood flow to brain regions essential for cognition, learning, memory, depression deterrence, and defence against dementia.

Quantifying Omega-3 Fat Intake: A Blueprint for Prevention

An imperative question surfaces: how much omega-3 fat intake is requisite for Alzheimer’s disease prevention? The answer crystallizes around an approximate daily intake of 400 mg of omega-3 fat, primarily EPA and DHA. Translating this requirement into tangible practice, a 1000 mg fish oil capsule standardized to 30% EPA and 20% DHA provides an invaluable contribution of 500 mg of these pivotal omega-3 fats.

Conclusion: Illuminating a Path to Cognitive Resilience

The research study stands as a beacon of hope in the realm of Alzheimer’s disease prevention, offering a new perspective on the protective abilities of omega-3 fats. The link between omega-3 fats, enhanced blood flow, and cognitive performance adds a new dimension to the ongoing battle against age-related memory loss. Armed with the insights of this study, individuals are empowered to embrace omega-3 fats as allies in their quest to safeguard cognitive vitality and preserve the brilliance of the human mind.

References

Journal of Alzheimer’s Disease May 19, 2017,
https://www.sciencedaily.com/releases/2017/05/170519124034.htm
http://www.j-alz.com/content/can-omega-3-help-prevent-alzheimers-disease


Eat Smart, Live Well, Look Great

Dr. Meschino

Introduction

Emerging from the pages of the Journal of Alzheimer’s Disease on May 19, 2017, is a research study that casts a new light on the protective potential of omega-3 fats against the menacing threat of Alzheimer’s disease. This study, in harmony with a growing body of evidence, underscores the instrumental role played by omega-3 fats in mitigating the risk of Alzheimer’s disease. Moreover, it unravels a novel dimension by illuminating the connection between higher omega-3 fat status, enhanced blood flow to vital brain regions, and cognitive prowess—key components in the fight against age-related memory loss.

Omega-3 Fats: Guardians of Cognitive Health

The pivotal link between omega-3 fats and Alzheimer’s disease takes center stage as the research study unfolds. Individuals boasting higher omega-3 fat status emerge as beneficiaries of an added layer of protection against the onset of Alzheimer’s disease. This critical shield extends to the realm of cerebral blood flow, essential for mental acuity, learning, and memory preservation. The intricate interplay between omega-3 fats and cognitive vitality finds validation through comprehensive computerized neurocognitive testing, which demonstrated superior mental performance among those with elevated omega-3 fat levels.

Delving into the Study

The study, a convergence of expertise from a psychiatric referral clinic, enlisted 166 patients whose omega-3 fat status had been meticulously assessed. What unfolds is a resounding affirmation of the advantages associated with high omega-3 fat status. A compelling alliance emerges between robust omega-3 fat levels and improved blood flow, a phenomenon primed to fortify critical brain regions. These regions, integral for learning, memory retention, and the deterrence of depression and dementia, gain a new layer of resilience against age-related deterioration.

SPECT Scan: An Insightful Glimpse into Brain Dynamics

This research study is endowed with a novel dimension, as it harnesses the power of SPECT (Single Photon Emission Computed Tomography) scan technology. With unparalleled accuracy, SPECT scans illuminate the intricate web of blood flow within 128 distinct brain regions. The revelation of heightened blood flow prompted by optimal omega-3 fat status forms an invaluable addition to the arsenal of knowledge in the battle against Alzheimer’s disease. The alignment of omega-3 fats with the prevention of Alzheimer’s disease milestones such as beta-amyloid plaque and neurofibrillary tangles stands as a testament to their potential.

Omega-3 Fats: A Beacon of Prevention

The omega-3 fats, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have attracted considerable attention for their prowess in Alzheimer’s disease prevention. Informed by the collective insights from human observational studies and animal experimentation, the correlation between optimal omega-3 fat status and the prevention of Alzheimer’s disease hallmarks—beta-amyloid plaque and neurofibrillary tangles—shines through. Additionally, omega-3 fats excel in curbing brain inflammation, a factor pivotal in cognitive health. The study’s revelation of omega-3 fats’ capacity to enhance blood flow to critical brain domains and amplify cognitive performance unveils yet another facet of their multifaceted benefits.

Insights from Lead Author: Daniel G. Amen, MD

Daniel G. Amen, MD, the lead author, injects valuable perspective into the study’s findings. Dr. Amen aptly summarizes the study’s essence, underscoring the correlation between diminished omega-3 fatty acid levels and compromised blood flow to brain regions essential for cognition, learning, memory, depression deterrence, and defence against dementia.

Quantifying Omega-3 Fat Intake: A Blueprint for Prevention

An imperative question surfaces: how much omega-3 fat intake is requisite for Alzheimer’s disease prevention? The answer crystallizes around an approximate daily intake of 400 mg of omega-3 fat, primarily EPA and DHA. Translating this requirement into tangible practice, a 1000 mg fish oil capsule standardized to 30% EPA and 20% DHA provides an invaluable contribution of 500 mg of these pivotal omega-3 fats.

Conclusion: Illuminating a Path to Cognitive Resilience

The research study stands as a beacon of hope in the realm of Alzheimer’s disease prevention, offering a new perspective on the protective abilities of omega-3 fats. The link between omega-3 fats, enhanced blood flow, and cognitive performance adds a new dimension to the ongoing battle against age-related memory loss. Armed with the insights of this study, individuals are empowered to embrace omega-3 fats as allies in their quest to safeguard cognitive vitality and preserve the brilliance of the human mind.

References

  1. Journal of Alzheimer’s Disease May 19, 2017,
    https://www.sciencedaily.com/releases/2017/05/170519124034.htm
  2. http://www.j-alz.com/content/can-omega-3-help-prevent-alzheimers-disease

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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