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LMU 33 – Unlocking the Puzzle of Fibromyalgia: Exercise as the Key to Empowerment

Fibromyalgia: New Medical Treatment Recommendations

LMU 33 – Unlocking the Puzzle of Fibromyalgia: Exercise as the Key to Empowerment

Source: Medscape Article: Fibromyalgia: Evidence-based Management (Jonathon Kay, MD)

Lifestyle Medicine Update (December 9, 2106)

Introduction:

In the landscape of health, certain conditions are still shrouded in mystery, their intricacies eluding even the most astute medical minds. One such enigmatic entity is fibromyalgia—an arthritic-like affliction that poses a formidable challenge to healthcare providers. With its prevalence touching 2% of the global population, encapsulating around 5 million Americans and over 1.5 million Canadians, fibromyalgia appears as an enigmatic adversary. This condition, which predominantly targets women in a striking 7:1 ratio, often appears during middle age, tightening its grip as the years progress.

Fibromyalgia Unveiled: A Multi-Faceted Reality

Fibromyalgia presents a multidimensional portrait of symptoms, featuring generalized pain, persistent fatigue, and a perpetual sense of unrefreshing sleep. Amidst this constellation of discomfort, migraines cast a tempestuous shadow, accompanied by shooting pains that reverberate through the extremities. The touch of a feather feels like a tempestuous storm, underscoring the heightened sensitivity. Notably, intestinal distress also makes its presence known, manifesting as alternating bouts of diarrhea and constipation. It’s imperative to acknowledge that fibromyalgia is a complex compilation of clinical symptoms, not a standalone disease.

An Unveiled Past: Shaping the Landscape of Fibromyalgia Management

The year 2007 marked a pivotal juncture when the European League Against Rheumatism embarked on a journey to chart a course for fibromyalgia management. The baton was picked up in 2016 by the “Annals of Rheumatic Diseases,” where a consortium of 18 rheumatologists, allied healthcare professionals, and patients from 12 European countries unveiled revised treatment recommendations. This endeavor was catalyzed by a meticulous literature review and a comprehensive meta-analysis of available data. The outcome illuminated a sobering reality—the limited effectiveness of traditional remedies, including painkillers, anti-inflammatories, narcotics, and antidepressants, in grappling with the multifaceted complexities of fibromyalgia.

Exercise: A Paradigm Shift of Transformation

From the midst of this exploration, a resplendent beacon appeared—a revelation that echoed through the corridors of medical discourse. The revised recommendations resounded with clarity: both aerobic exercise and strength training stand as cornerstone pillars in the edifice of fibromyalgia management. Amidst an orchestration of evidence, a singular truth emerged—supervised exercise regimens, embodying aerobic conditioning and strength training, hold the potential to rewrite the narrative of fibromyalgia’s grip. With conviction, researchers declared that these exercise paradigms, forged through a symphony of evidence, hold the transformative power to remold the trajectory of fibromyalgia.

An Inside Perspective: Bridging Science and Practice

Drawing from the canvas of personal clinical practice, insights illuminated the transformative force of exercise. Guiding fibromyalgia patients onto the terrain of the gym floor, the author unveiled the symphony of strength training exercises—a journey that helped the reprogramming of muscles, the dissolution of tenacious adhesions, and the orchestration of rejuvenation within muscles and connective tissues. This symbiotic marriage of strength training and aerobic exercises induced a harmonious equilibrium, fostering tranquility within the nervous system, translating to enhanced sleep quality and respite from intestinal turmoil.

A Revelation Enforced: Forging the Path Forward

The echo of this paradigm-shifting study reverberated at the American College of Rheumatology’s 2016 Annual Meeting in November. A symphony of impact swirled within its wake—an impact that underscored the potency of exercise as a prescription for healing. The resounding proclamation beckons healthcare practitioners to pivot from conventional paradigms, embracing exercise as a potent tool to rekindle vitality in fibromyalgia patients. As the embrace of exercise enfolds, it extends its touch to encompass other holistic therapies, including acupuncture, tai chi, and meditation, uniting in a harmonious dance towards comprehensive healing.

References:

  1. Carville SF, Arendt-Nielsen S, Bliddal H, et al. EULAR evidence-based recommendations for the management of fibromyalgia syndrome. Ann Rheum Dis. 2007;74:536-541.
  2. Macfarlane GJ, Kronisch C, Dean LE, et al. EULAR revised recommendations for the management of fibromyalgia. Ann Rheum Dis. 2016 Jul 4. [Epub ahead of print]
  3. Medscape Review: http://www.medscape.com/viewarticle/872260nlid=111070_1842&src=WNL_mdplsfeat_161206_mscpedit_wir&uac=62515BJ&spon=17&impID=1248279&faf=1
  4. Fibromyalgia Details: http://www.cdc.gov/arthritis/basics/fibromyalgia.htm

Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

In the landscape of health, certain conditions are still shrouded in mystery, their intricacies eluding even the most astute medical minds. One such enigmatic entity is fibromyalgia—an arthritic-like affliction that poses a formidable challenge to healthcare providers. With its prevalence touching 2% of the global population, encapsulating around 5 million Americans and over 1.5 million Canadians, fibromyalgia appears as an enigmatic adversary. This condition, which predominantly targets women in a striking 7:1 ratio, often appears during middle age, tightening its grip as the years progress.

Fibromyalgia Unveiled: A Multi-Faceted Reality

Fibromyalgia presents a multidimensional portrait of symptoms, featuring generalized pain, persistent fatigue, and a perpetual sense of unrefreshing sleep. Amidst this constellation of discomfort, migraines cast a tempestuous shadow, accompanied by shooting pains that reverberate through the extremities. The touch of a feather feels like a tempestuous storm, underscoring the heightened sensitivity. Notably, intestinal distress also makes its presence known, manifesting as alternating bouts of diarrhea and constipation. It’s imperative to acknowledge that fibromyalgia is a complex compilation of clinical symptoms, not a standalone disease.

An Unveiled Past: Shaping the Landscape of Fibromyalgia Management

The year 2007 marked a pivotal juncture when the European League Against Rheumatism embarked on a journey to chart a course for fibromyalgia management. The baton was picked up in 2016 by the “Annals of Rheumatic Diseases,” where a consortium of 18 rheumatologists, allied healthcare professionals, and patients from 12 European countries unveiled revised treatment recommendations. This endeavor was catalyzed by a meticulous literature review and a comprehensive meta-analysis of available data. The outcome illuminated a sobering reality—the limited effectiveness of traditional remedies, including painkillers, anti-inflammatories, narcotics, and antidepressants, in grappling with the multifaceted complexities of fibromyalgia.

Exercise: A Paradigm Shift of Transformation

From the midst of this exploration, a resplendent beacon appeared—a revelation that echoed through the corridors of medical discourse. The revised recommendations resounded with clarity: both aerobic exercise and strength training stand as cornerstone pillars in the edifice of fibromyalgia management. Amidst an orchestration of evidence, a singular truth emerged—supervised exercise regimens, embodying aerobic conditioning and strength training, hold the potential to rewrite the narrative of fibromyalgia’s grip. With conviction, researchers declared that these exercise paradigms, forged through a symphony of evidence, hold the transformative power to remold the trajectory of fibromyalgia.

An Inside Perspective: Bridging Science and Practice

Drawing from the canvas of personal clinical practice, insights illuminated the transformative force of exercise. Guiding fibromyalgia patients onto the terrain of the gym floor, the author unveiled the symphony of strength training exercises—a journey that helped the reprogramming of muscles, the dissolution of tenacious adhesions, and the orchestration of rejuvenation within muscles and connective tissues. This symbiotic marriage of strength training and aerobic exercises induced a harmonious equilibrium, fostering tranquility within the nervous system, translating to enhanced sleep quality and respite from intestinal turmoil.

A Revelation Enforced: Forging the Path Forward

The echo of this paradigm-shifting study reverberated at the American College of Rheumatology’s 2016 Annual Meeting in November. A symphony of impact swirled within its wake—an impact that underscored the potency of exercise as a prescription for healing. The resounding proclamation beckons healthcare practitioners to pivot from conventional paradigms, embracing exercise as a potent tool to rekindle vitality in fibromyalgia patients. As the embrace of exercise enfolds, it extends its touch to encompass other holistic therapies, including acupuncture, tai chi, and meditation, uniting in a harmonious dance towards comprehensive healing.

References:

  1. Carville SF, Arendt-Nielsen S, Bliddal H, et al. EULAR evidence-based recommendations for the management of fibromyalgia syndrome. Ann Rheum Dis. 2007;74:536-541.
  2. Macfarlane GJ, Kronisch C, Dean LE, et al. EULAR revised recommendations for the management of fibromyalgia. Ann Rheum Dis. 2016 Jul 4. [Epub ahead of print]
  3. Medscape Review: http://www.medscape.com/viewarticle/872260nlid=111070_1842&src=WNL_mdplsfeat_161206_mscpedit_wir&uac=62515BJ&spon=17&impID=1248279&faf=1
  4. Fibromyalgia Details: http://www.cdc.gov/arthritis/basics/fibromyalgia.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.

Adeeva Supplements
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LMU 32 – Alcohol and Prostate Cancer: A Dose-Dependent Connection

"Alcohol and Prostate Cancer "

LMU 32 – Alcohol and Prostate Cancer: A Dose-Dependent Connection

Source: Journal – Biomedical Sciences – Cancer Research, November, 2016

Lifestyle Medicine Update (December 1, 2016)

Introduction:

In the intricate realm of cancer research, a pivotal study appeared in November 2016, gracing the pages of the esteemed journal “Biomedical Sciences – Cancer Research.” This study embarked on a meticulous journey, harnessing the power of a meta-analysis to explore the intricate relationship between alcohol consumption and prostate cancer. For years, the scientific community had been tantalized by studies like the Harvard Alumni Study, which hinted at the correlation between alcohol consumption and heightened prostate cancer risk. However, the lack of conclusive evidence compelled experts to tread cautiously, withholding definitive statements until a robust body of evidence appeared.

Unearthing a Dose-Dependent Trend: Alcohol and Prostate Cancer Risk

The veil of uncertainty finally lifted with the groundbreaking meta-analysis presented in the November 2016 issue. This comprehensive review, encompassing 27 available studies, casts a spotlight on alcohol’s role in prostate cancer risk. The findings illuminate a dose-dependent pattern, where the magnitude of risk escalates with the volume of alcohol consumed. In essence, the more one indulges in alcohol, the graver the threat of prostate cancer becomes.

The study’s outcomes unveiled a compelling narrative:

  • Low-volume drinkers (up to two drinks per day) faced an 8% elevated risk of prostate cancer.
  • Medium-volume drinkers (up to four drinks per day) encountered a 7% higher risk.
  • High-volume drinkers (up to six drinks per day) confronted a 14% augmented risk.

  • Those venturing into the realm of higher-volume drinking (six drinks or more per day) were plagued with an 18% intensified risk.

A Paradigm Shift: Recognizing Alcohol’s Role in Prostate Cancer

The repercussions of this study have resonated deeply within the realm of healthcare expertise. Health professionals are contemplating the inclusion of prostate cancer alongside other malignancies wherein alcohol serves as a confirmed risk factor, a list encompassing breast cancer, liver cancer, colon cancer, and esophageal cancer. The mechanisms underpinning alcohol’s ability to fuel prostate cancer development are multifaceted, encompassing the generation of free radicals, estrogen escalation, and the disruption of folic acid metabolism—a pivotal process in synthesizing and stabilizing our genes. Although forthcoming investigations need to illuminate the intricate dynamics between alcohol and prostate cancer, and the intricate mechanisms steering the course of prostate cancer development, a sage approach beckons men to confine their alcohol intake to a mere 3-5 drinks per week, or even consider abstaining altogether.

Shaping Cancer Prevention: A Prudent Path

In an era when cancer looms as a formidable adversary, especially prostate cancer—ranked as the second leading cause of cancer-related deaths among men—a clarion call for proactive measures emerges. A compelling body of evidence underscores the potential to stave off up to 75% of prostate cancer cases through judicious dietary and lifestyle choices. The clarion call becomes resounding when evidence spotlights alcohol as a pivotal factor that can tip the scales in the battle against prostate cancer. Amidst the intricate tapestry of cancer prevention, a prudent stance emerges—limiting alcohol consumption, embodying a potent armor in the quest to mitigate prostate cancer risk.

References:

  1. https://bmccancer.biomedcentral.com/articles/10.1186/s12885-016-2891-z
  2. http://www.medscape.com/viewarticle/872085
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 31 – Reducing Cardiovascular Risk with CoQ10 and Selenium: A 5-Year Study

CoQ10 and Selenium Supplementation Reduce Cardiovascular Disease Deaths by 50% in Older Subjects

LMU 31 – Reducing Cardiovascular Risk with CoQ10 and Selenium: A 5-Year Study

Source: International Journal of Cardiology (2013)

Lifestyle Medicine Update (November 20, 2016)

Introduction:

In September 2013, The International Journal of Cardiology unveiled a groundbreaking research paper that casts a spotlight on the remarkable potential of Coenzyme Q10 (CoQ10) and selenium in slashing cardiovascular disease risk. This study embarked on an unprecedented journey, meticulously tracking the health of 443 Swedish citizens aged 70 to 88 over a span of 5 years, with biannual evaluations. The study embraced a rigorous scientific methodology, adopting a randomized double-blind placebo-controlled clinical trial design. Half of the subjects were administered a supplement regimen of 200 mg CoQ10 and 200 mcg selenium, while the other half received a placebo.

CoQ10 and Selenium: Guardians of Cardiovascular Health

The findings of this groundbreaking study resonated profoundly. After half a decade, the group enriched with CoQ10 and selenium exhibited a staggering 50% reduction in deaths attributed to cardiovascular disease. The supplements seemed to cast a protective shield, resulting in lower levels of NT-proBNP, a marker associated with congestive heart failure. Furthermore, evidence gleaned from electrocardiographs (ECGs) testified to improved heart function among those supplementing with CoQ10 and selenium. At the culmination of the study, a mere 5.9% of the supplement group had succumbed to cardiovascular disease, a stark contrast to the placebo group where 12.6% met the same fate. This tangible reduction, surpassing 50%, underscores the profound impact of this supplement regimen in thwarting cardiovascular disease-related deaths. In unequivocal terms, the researchers concluded, “long-term supplementation of selenium/CoQ10 reduces cardiovascular mortality. The positive effects could also be seen in NT-proBNP levels and on electrocardiography”.

Unveiling the Mechanisms: CoQ10 and Selenium’s Symphony

Delving into the intricacies of this groundbreaking study, one cannot help but ponder over the mechanisms through which CoQ10 and selenium work to curtail the risk of cardiovascular disease. With advancing age, the body’s CoQ10 production dwindles. This enzyme plays a pivotal role in converting food into energy within our cells, particularly those nestled in the heart muscle. The gradual depletion of CoQ10 in heart muscle cells can trigger an energy crisis, culminating in a weakened pumping action. By reintroducing CoQ10 as one ages, the heart muscle’s vitality is sustained, enabling it to generate sufficient energy for its pumping role and counteracting muscle weakening. The net result is a bolstered defence against heart failure.

Selenium enters the narrative as a guardian against free radical assault on the heart muscle. Earlier studies have spotlighted selenium’s significance in fending off Keshan Disease, a type of heart failure worsened by low selenium levels. The reversal and prevention of this ailment is accredited to optimizing selenium intake.

Dosing Recommendations and Considerations

While the study administered a robust dosage of 200 mg CoQ10 to individuals aged 70 to 88, the ideal dosing strategy for cardiovascular prevention remains a matter of contemplation. As individuals advance towards the age of 45, a prudent approach might involve initiating a CoQ10 regimen at around 30 mg per day. By the age of 60, upping the dosage to 60-90 mg per day might align with the progressive changes within the body. However, the best dosage might not necessitate reaching the lofty heights of 200 mg, especially when considering the associated costs. It’s crucial to bear in mind that cholesterol-lowering statin medications, like Lipitor, contribute to the depletion of CoQ10 synthesis. Those reliant on such medications should consider supplementing with at least 90 mg of CoQ10 to counterbalance this depletion.

Selenium, a partner in this cardiovascular defence, can be judiciously incorporated into a comprehensive supplement strategy. High-quality multiple vitamins boast 100-200 mcg of selenium. Opting for this integrated approach ensures that selenium collaborates synergistically with other nutrients, thereby maximizing its potential benefits.

Harmony in Heart Health: A Comprehensive Approach

As the tapestry of cardiovascular health continues to unravel, the significance of targeted supplementation emerges as a compelling ally. Beyond the realm of dietary choices, exercise, stress management, and tobacco cessation, the marriage of CoQ10 and selenium stands as a beacon of hope. The orchestration of these supplements echoes a symphony of prevention and protection, diminishing the risk of cardiovascular disease. This 5-year study serves as an enlightening testament to the role that these supplements can play in sculpting a heart-healthy future.

References:

Alehagan U, Johansson P, et al. Cardiovascular mortality and N-terminal-proBNP reduced after combined selenium and coenzyme Q10 supplementation: A 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. Int J Cardiology, 2013, 167(5):1860-1866


Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

In September 2013, The International Journal of Cardiology unveiled a groundbreaking research paper that casts a spotlight on the remarkable potential of Coenzyme Q10 (CoQ10) and selenium in slashing cardiovascular disease risk. This study embarked on an unprecedented journey, meticulously tracking the health of 443 Swedish citizens aged 70 to 88 over a span of 5 years, with biannual evaluations. The study embraced a rigorous scientific methodology, adopting a randomized double-blind placebo-controlled clinical trial design. Half of the subjects were administered a supplement regimen of 200 mg CoQ10 and 200 mcg selenium, while the other half received a placebo.

CoQ10 and Selenium: Guardians of Cardiovascular Health

The findings of this groundbreaking study resonated profoundly. After half a decade, the group enriched with CoQ10 and selenium exhibited a staggering 50% reduction in deaths attributed to cardiovascular disease. The supplements seemed to cast a protective shield, resulting in lower levels of NT-proBNP, a marker associated with congestive heart failure. Furthermore, evidence gleaned from electrocardiographs (ECGs) testified to improved heart function among those supplementing with CoQ10 and selenium. At the culmination of the study, a mere 5.9% of the supplement group had succumbed to cardiovascular disease, a stark contrast to the placebo group where 12.6% met the same fate. This tangible reduction, surpassing 50%, underscores the profound impact of this supplement regimen in thwarting cardiovascular disease-related deaths. In unequivocal terms, the researchers concluded, “long-term supplementation of selenium/CoQ10 reduces cardiovascular mortality. The positive effects could also be seen in NT-proBNP levels and on electrocardiography”.

Unveiling the Mechanisms: CoQ10 and Selenium’s Symphony

Delving into the intricacies of this groundbreaking study, one cannot help but ponder over the mechanisms through which CoQ10 and selenium work to curtail the risk of cardiovascular disease. With advancing age, the body’s CoQ10 production dwindles. This enzyme plays a pivotal role in converting food into energy within our cells, particularly those nestled in the heart muscle. The gradual depletion of CoQ10 in heart muscle cells can trigger an energy crisis, culminating in a weakened pumping action. By reintroducing CoQ10 as one ages, the heart muscle’s vitality is sustained, enabling it to generate sufficient energy for its pumping role and counteracting muscle weakening. The net result is a bolstered defence against heart failure.

Selenium enters the narrative as a guardian against free radical assault on the heart muscle. Earlier studies have spotlighted selenium’s significance in fending off Keshan Disease, a type of heart failure worsened by low selenium levels. The reversal and prevention of this ailment is accredited to optimizing selenium intake.

Dosing Recommendations and Considerations

While the study administered a robust dosage of 200 mg CoQ10 to individuals aged 70 to 88, the ideal dosing strategy for cardiovascular prevention remains a matter of contemplation. As individuals advance towards the age of 45, a prudent approach might involve initiating a CoQ10 regimen at around 30 mg per day. By the age of 60, upping the dosage to 60-90 mg per day might align with the progressive changes within the body. However, the best dosage might not necessitate reaching the lofty heights of 200 mg, especially when considering the associated costs. It’s crucial to bear in mind that cholesterol-lowering statin medications, like Lipitor, contribute to the depletion of CoQ10 synthesis. Those reliant on such medications should consider supplementing with at least 90 mg of CoQ10 to counterbalance this depletion.

Selenium, a partner in this cardiovascular defence, can be judiciously incorporated into a comprehensive supplement strategy. High-quality multiple vitamins boast 100-200 mcg of selenium. Opting for this integrated approach ensures that selenium collaborates synergistically with other nutrients, thereby maximizing its potential benefits.

Harmony in Heart Health: A Comprehensive Approach

As the tapestry of cardiovascular health continues to unravel, the significance of targeted supplementation emerges as a compelling ally. Beyond the realm of dietary choices, exercise, stress management, and tobacco cessation, the marriage of CoQ10 and selenium stands as a beacon of hope. The orchestration of these supplements echoes a symphony of prevention and protection, diminishing the risk of cardiovascular disease. This 5-year study serves as an enlightening testament to the role that these supplements can play in sculpting a heart-healthy future.

References:

Alehagan U, Johansson P, et al. Cardiovascular mortality and N-terminal-proBNP reduced after combined selenium and coenzyme Q10 supplementation: A 5-year prospective randomized double-blind placebo-controlled trial among elderly Swedish citizens. Int J Cardiology, 2013, 167(5):1860-1866

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 30 – Saturated Fat and Inflammation: Unravelling the Connection for Better Health

How Saturated Fat Increases Inflammation

LMU 30 – Saturated Fat and Inflammation: Unravelling the Connection for Better Health

Source: Journal – Advances in Nutrition (2015)

Lifestyle Medicine Update (November 13, 2016)

Introduction

Inflammation is a critical process that helps the body fight infections and heal injuries. However, chronic inflammation can lead to various health issues, including arthritis, autoimmune diseases, cardiovascular disease, Alzheimer’s disease, and cancer. Recent research has shed light on the role of diet, particularly saturated fat consumption, in promoting inflammation. In this article, we will explore the scientific findings on how saturated fat influences inflammation and its potential implications for health.

Saturated Fat and Prostaglandins

For years, we have understood that polyunsaturated fats, like arachidonic acid found in meat products, convert into inflammation-promoting hormones known as prostaglandins, specifically prostaglandin series-2. Medications like aspirin or ibuprofen reduce inflammation by blocking the conversion of arachidonic acid into prostaglandin series-2. However, recent research has revealed that saturated fat, too, contributes to the inflammatory process.

The Science of Fatty Acids and Inflammation

In 2015, a comprehensive review paper titled “The Science of Fatty Acids and Inflammation” was published in the journal Advances in Nutrition by the American Society for Nutrition. This paper supplied valuable insights into the relationship between gut bacteria, saturated fat, and inflammation.

Gut Bacteria and Endotoxins

One of the key findings was the role of gut bacteria, particularly gram-negative gut bacteria, in producing toxins known as endotoxins. These toxins transport into the bloodstream through the fats present in our diet. A high-fat diet carries more bacterial toxins into the bloodstream than a lower-fat diet. Once these endotoxins enter the bloodstream, our immune cells respond by releasing inflammatory chemicals called cytokines, which escalate inflammation throughout the body.

Saturated Fat and Toll-like Receptor-4 (TLR4)

Another significant discovery from the review paper is related to saturated fats found primarily in meat and dairy products, including butter. These fats stimulate a receptor on the surface of a critical immune cell called the macrophage. This receptor is known as the Toll-like receptor-4 (TLR4). Once activated by saturated fats, macrophage cells release a plethora of powerful inflammation-promoting chemicals (cytokines), known to contribute to and worsen inflammatory conditions in joints, muscles, and other organs. Moreover, this chronic inflammation has links to diabetes, Alzheimer’s disease, other neurological conditions, cancer, and cardiovascular diseases.

Monounsaturated Fats and Omega-3 Fats

On the contrary, the review paper highlights that fats like monounsaturated fats found in olive oil and omega-3 fats from fish, fish oil, and flaxseed oil exhibit anti-inflammatory properties. These fats inhibit the release of inflammatory chemicals from macrophages and other immune cells, counteracting the inflammatory response induced by saturated fats.

The Bigger Picture: Health Implications

In earlier discussions, we have addressed how excess saturated fat intake raises LDL-cholesterol (the bad cholesterol) and triggers pathways associated with cancer development, particularly breast and prostate cancer. Now, with the revelations from the 2015 review article, it becomes clear that excessive consumption of saturated fat from meat and dairy products directly contributes to inflammation within the body. This chronic inflammation is strongly associated with the development and progression of various health conditions, including arthritis, diabetes, Alzheimer’s disease, neurological disorders, cancer, and cardiovascular disease.

Conclusion and Recommendations

The connection between saturated fat and inflammation highlights the importance of dietary choices in keeping optimal health and preventing chronic diseases. Being vigilant about reducing saturated fat intake from meat and dairy products can positively affect inflammation levels in the body. In contrast, incorporating monounsaturated fats from olive oil and omega-3 fats from fish and flaxseed oil can help mitigate inflammation and promote better overall health.

As research continues to reveal the intricate relationships between diet, inflammation, and disease, it becomes essential to adopt a balanced diet and lifestyle. Ensuring a well-rounded nutritional intake, rich in anti-inflammatory foods, can go a long way in supporting our body’s natural defence mechanisms and promoting long-term health.

References:

Fritsche KL. The science of fatty acids and inflammation. Advances in Nutrition Journal, 2015, vol 6:2935-3015.  http://advances.nutrition.org/content/6/3/293S.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.

Adeeva Supplements
Posted on by

LMU 29 – The Link Between Vitamin D, Omega-3 Fats, and Depression: Unravelling the Neurochemical Connection

Vitamin D and Omega-3 Fats in the Prevention and Treatment of Depression

LMU 29 – The Link Between Vitamin D, Omega-3 Fats, and Depression: Unravelling the Neurochemical Connection

Source: Federation of American Societies of Experimental Biology Journal (2015)

Lifestyle Medicine Update (November 3, 2016)

Introduction:

Depression is a prevalent mental health condition that affects millions of people worldwide. Recent studies have shown a potential relationship between low vitamin D levels and an increased risk of depression. Additionally, preliminary research suggests that omega3 fat supplementation, particularly from fish oil, may improve depression management when used in conjunction with antidepressant medications or as a singular therapy. Understanding the mechanisms behind these effects is crucial for developing effective preventive and treatment strategies. A study published in the Federation of American Societies for Experimental Biology Journal in June 2015 has shed light on the fascinating connection between vitamin D, omega-3 fats, and depression.

The Role of Vitamin D in Serotonin Synthesis

Serotonin is a crucial neurotransmitter often referred to as the “feel-good” chemical. It plays a vital role in regulating mood and emotions. Vitamin D has shown to be essential in activating the synthesis of a key enzyme called tryptophan hydroxylase-2, which converts the amino acid tryptophan (found in food) into serotonin. While some antidepressant medications work by inhibiting serotonin breakdown to raise its levels, vitamin D appears to work differently by stimulating the brain to produce more serotonin. Vitamin D receptors are found on various types of brain cells, and when vitamin D binds to these receptors in specific brain regions, it travels to the nucleus of the brain cell, instructing genes to increase the production of tryptophan hydroxylase-2. This enables brain cells to manufacture more serotonin, suggesting that vitamin D may help prevent depression and aid in its recovery.

Omega-3 Fats and Serotonin Signalling

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two essential omega-3 fats found in fish oil. They have been studied for their potential role in depression management. Evidence shows that EPA increases the release of serotonin from brain cells, allowing it to send its positive effects to neighboring brain cells. On the other hand, DHA enhances the fluidity of nerve cell membranes, making it easier for brain cells to receive serotonin messages from neighboring cells. Together, vitamin D, EPA, and DHA appear to synergistically increase serotonin production, release, and stimulation in key brain regions related to depression.

The Proposed Model: Preventing Brain Dysfunction

The researchers propose a model suggesting that insufficient levels of vitamin D, EPA, or DHA, combined with genetic factors and occurring at critical periods during development, may lead to dysfunctional serotonin activation and function. This dysfunction may be one underlying mechanism contributing to neuropsychiatric disorders, including depression. The model suggests that optimizing vitamin D and marine omega-3 fatty acid intake could help prevent and mitigate the severity of brain dysfunction associated with neuropsychiatric conditions.

Recommendations for Mental Health and Well-Being

Given the emerging evidence, it is advisable to ensure that your blood vitamin D level is at or above 85 nmol/L (35 ng/ml). If your levels are low, supplementation may be necessary. Additionally, considering a daily supplementation regimen supplying 800-1200 mg of fish oil can be beneficial for overall health and may help prevent or mitigate the severity of depression and other neuropsychiatric conditions.

Conclusion

The connection between vitamin D, omega-3 fats, and depression is a fascinating area of research that offers promising insights into preventive and treatment approaches for mental health conditions. The ability of vitamin D to stimulate serotonin production and omega-3 fats to enhance serotonin signalling underscores the importance of a well-balanced diet and lifestyle for mental well-being. Maintaining adequate vitamin D levels and incorporating omega-3 fats into your daily routine may not only contribute to better overall health but also support your emotional and mental resilience.

References:

Patrick, R.P., Ames, B.N., Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB, J. 2015, June 29(6):2207-22.
https://www.ncbi.nlm.nih.gov/pubmed/25713056

Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction

Depression is a prevalent mental health condition that affects millions of people worldwide. Recent studies have shown a potential relationship between low vitamin D levels and an increased risk of depression. Additionally, preliminary research suggests that omega-3 fat supplementation, particularly from fish oil, may improve depression management when used in conjunction with antidepressant medications or as a singular therapy. Understanding the mechanisms behind these effects is crucial for developing effective preventive and treatment strategies. A study published in the Federation of American Societies for Experimental Biology Journal in June 2015 has shed light on the fascinating connection between vitamin D, omega-3 fats, and depression.

The Role of Vitamin D in Serotonin Synthesis

Serotonin is a crucial neurotransmitter often referred to as the “feel-good” chemical. It plays a vital role in regulating mood and emotions. Vitamin D has shown to be essential in activating the synthesis of a key enzyme called tryptophan hydroxylase-2, which converts the amino acid tryptophan (found in food) into serotonin. While some antidepressant medications work by inhibiting serotonin breakdown to raise its levels, vitamin D appears to work differently by stimulating the brain to produce more serotonin. Vitamin D receptors are found on various types of brain cells, and when vitamin D binds to these receptors in specific brain regions, it travels to the nucleus of the brain cell, instructing genes to increase the production of tryptophan hydroxylase-2. This enables brain cells to manufacture more serotonin, suggesting that vitamin D may help prevent depression and aid in its recovery.

Omega-3 Fats and Serotonin Signalling

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two essential omega-3 fats found in fish oil. They have been studied for their potential role in depression management. Evidence shows that EPA increases the release of serotonin from brain cells, allowing it to send its positive effects to neighboring brain cells. On the other hand, DHA enhances the fluidity of nerve cell membranes, making it easier for brain cells to receive serotonin messages from neighboring cells. Together, vitamin D, EPA, and DHA appear to synergistically increase serotonin production, release, and stimulation in key brain regions related to depression.

The Proposed Model: Preventing Brain Dysfunction

The researchers propose a model suggesting that insufficient levels of vitamin D, EPA, or DHA, combined with genetic factors and occurring at critical periods during development, may lead to dysfunctional serotonin activation and function. This dysfunction may be one underlying mechanism contributing to neuropsychiatric disorders, including depression. The model suggests that optimizing vitamin D and marine omega-3 fatty acid intake could help prevent and mitigate the severity of brain dysfunction associated with neuropsychiatric conditions.

Recommendations for Mental Health and Well-Being

Given the emerging evidence, it is advisable to ensure that your blood vitamin D level is at or above 85 nmol/L (35 ng/ml). If your levels are low, supplementation may be necessary. Additionally, considering a daily supplementation regimen supplying 800-1200 mg of fish oil can be beneficial for overall health and may help prevent or mitigate the severity of depression and other neuropsychiatric conditions.

Conclusion

The connection between vitamin D, omega-3 fats, and depression is a fascinating area of research that offers promising insights into preventive and treatment approaches for mental health conditions. The ability of vitamin D to stimulate serotonin production and omega-3 fats to enhance serotonin signalling underscores the importance of a well-balanced diet and lifestyle for mental well-being. Maintaining adequate vitamin D levels and incorporating omega-3 fats into your daily routine may not only contribute to better overall health but also support your emotional and mental resilience.

References:

Patrick, R.P., Ames, B.N., Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB, J. 2015, June 29(6):2207-22.
https://www.ncbi.nlm.nih.gov/pubmed/25713056

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 28 – Unlocking the Power of Brown Fat: How Exercise Boosts Your Metabolism

Exercise Releases Irisin Messenger, Converting White Fat into Brown Fat

LMU 28 – Unlocking the Power of Brown Fat: How Exercise Boosts Your Metabolism

Source: American Journal of Physiology: Endocrinology and Metabolism, August, 2016

Lifestyle Medicine Update (Oct 23, 2016)

Introduction

Your body is a remarkable system that can work in harmony with you if you provide it with the right conditions. One such fascinating example comes from a study published in the American Journal of Physiology: Endocrinology and Metabolism in August 2016. Researchers have discovered a chemical messenger called “irisin,” released from muscle cells during exercise. Irisin travels to fat tissues and triggers the transformation of white fat cells into brown fat cells. This conversion has a significant impact on your metabolism and weight management.

The Brown Fat Advantage

Brown fat cells have a unique property; they burn calories even when the body is at rest. The presence of more brown fat leads to increased calorie expenditure, as the excess calories burned are released as heat into the environment, a process known as thermogenesis. This phenomenon speeds up your metabolism and helps you achieve and maintain your ideal weight more easily compared to having more white fat cells, which are primarily involved in storing fat.

Exercise and Brown Fat Activation

One of the most effective ways to increase brown fat in your body is through regular exercise. While charts may display the number of calories burned during a 30-minute aerobic exercise session, they often overlook the crucial “afterburn effect.” Exercise induces the release of irisin, which leads to the activation of brown fat, accelerating your resting metabolism. This means your body continues to burn calories throughout the day, even when you’re at rest, and even during sleep.

The Multi-Faceted Benefits of Exercise

Exercise provides numerous benefits for your metabolism and weight management. Not only does it increase brown fat, but it also reduces the conversion of carbohydrate calories into fat, leading to a decrease in fat tissue. Additionally, exercise increases lean mass, further enhancing your resting metabolism and calorie expenditure during both rest and activity.

The Impact of Irisin on Diabetes

The release of irisin during exercise has an added benefit for diabetes management. Irisin stimulates the pancreas to secrete more insulin after meals, helping to lower blood sugar levels. This effect is beneficial in combating diabetes, prediabetes, and preventing the onset of type 2 diabetes.

Looking Beyond Calorie Burning Charts

Calorie burning charts may be discouraging, considering the relatively modest number of calories burned during exercise compared to the total calories in a pound of fat (3,500 calories). However, understanding the long-term effects of exercise, including brown fat activation and increased resting metabolism, paints a more encouraging picture.

Conclusion

The discovery of irisin and its role in transforming white fat into brown fat highlights the remarkable synergy between your body and healthy lifestyle choices. Regular aerobic exercise not only burns calories during the workout but also triggers the activation of brown fat, leading to sustained calorie burning even at rest. Embrace exercise as a tool to increase brown fat and boost your metabolism, helping you achieve your ideal weight and support overall health.

References:

  1. Zhang, Y., Xie, C., Wang, H., Foss, R.M., Clare, M. et al. Irisin exerts dual effects on browning and adipogenesis of human white adipocytes, American Journal of Physiology: Endocrinology and Metabolism, 2016. 311;2.
    http://ajpendo.physiology.org/content/311/2/E530
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339822
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 27 – Preventing Heart Attacks and Vascular Disease: The Power of Diet and Lifestyle

Preventing Heart Attacks: Interview with a Leading Cardiologist

LMU 27 – Preventing Heart Attacks and Vascular Disease: The Power of Diet and Lifestyle

Source: Medscape, Oct. 5, 2016 (Big Fat Fix Challenges Mediterranean Diet)

Lifestyle Medicine Update (Oct 16, 2016)

Introduction

Heart attacks, strokes, and vascular diseases are still the leading causes of death and reduced quality of life in modern society. Dr. Aseem Malhotra, a renowned cardiologist from the UK, sheds light on the potential of dietary changes to rapidly reduce the risk of cardiovascular disease. While acknowledging the importance of cholesterol-lowering statin drugs, Dr. Malhotra emphasizes that dietary modifications are often overlooked and could be more effective in preventing future heart attacks and related vascular events.

The Original Mediterranean Diet

Dr. Ancel Keys, a pioneer in the study of Diet and Heart Disease, conducted extensive research in Pioppi, Italy, a region known for its exceptional health and longevity with a documented low rate of heart disease and stroke. He found that high serum cholesterol was a significant risk factor for heart disease, as evident in the famous 7 Countries Study. The traditional Mediterranean diet, consumed by the people of Pioppi, seemed to offer protection against heart disease and degenerative diseases, including cancer.

Revisiting the Mediterranean Diet

Dr. Malhotra endorses the original Mediterranean diet, which includes a small serving of pasta as a meal starter, not as the main course. The bulk of the diet should consist of green vegetables, various cruciferous vegetables (broccoli, cauliflower, cabbage, etc.), tomatoes, and other non-starchy carbohydrates rich in protective nutrients. Additionally, nuts, beans, peas, extra virgin olive oil, and fatty fish are essential components of this heart-healthy diet. These foods not only help lower cholesterol but also effectively reduce blood vessel inflammation, a key factor in triggering heart attacks and ischemic strokes.

Combatting Inflammation

Reducing blood vessel inflammation is crucial, and the main approach involves limiting the intake of refined sugars and excessive starchy carbohydrates like bread, pasta, and potatoes. Dr. Malhotra highlights the alarming prevalence of pre-diabetes in about 40% of the U.S. population, attributed to overconsumption of refined and starchy carbohydrates and unhealthy fats, coupled with insufficient physical activity. Medications that control blood sugar may not necessarily reduce the risk of heart attack or stroke, emphasizing the significance of adopting an anti-inflammatory diet.

Embracing an Active Lifestyle

Physical activity plays a pivotal role in reducing inflammation and promoting heart health. The residents of Pioppi spend more time walking outside, benefiting from both increased physical activity and higher vitamin D levels due to sun exposure. Dr. Malhotra encourages individuals with sedentary jobs to take breaks every 45 minutes and engage in short walks throughout the day, even if they already exercise in a gym or at home. Minimizing sedentary behavior is crucial as sitting for extended periods has adverse health effects akin to smoking.

Managing Stress

Stress, though challenging to measure accurately, significantly affects health. Chronic stress, especially stemming from childhood trauma, can reduce life expectancy by up to 20 years compared to less-stressed individuals. Dr. Malhotra emphasizes the importance of managing stress through practices such as yoga, deep breathing, exercise, and meditation, which can lower the risk of heart disease and contribute to overall well-being.

The Essential Role of Lifestyle Changes

While drugs play a crucial role in treating heart disease, Dr. Malhotra underscores the significance of lifestyle changes. Recommending lifestyle modifications to heart disease patients can be more impactful in enhancing their long-term health outcomes.

Conclusion

Dr. Aseem Malhotra’s insights emphasize the immense potential of dietary and lifestyle changes in preventing heart attacks, stroke, and vascular diseases. The original Mediterranean diet, rich in vegetables, fruits, nuts, and healthy fats, has proven protective effects against cardiovascular diseases. Reducing inflammation by avoiding excessive refined sugars and starchy carbohydrates is essential for heart health. An active lifestyle, combined with stress management techniques, further enhances heart health and longevity. Integrating these lifestyle changes alongside medical interventions can significantly improve heart health and overall well-being.

Reference:

Medscape. (2016, October 5). Interview with Dr. Aseem Malhotra: How Best to Prevent Heart Attacks, Stroke, and Vascular Disease. (http://www.medscape.com/viewarticle/869636)

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 26 – Omega-3 Fish Oil: A Potential Treatment for Concussion and Traumatic Brain Injury

Protease Inhibitors in Cancer Prevention

LMU 26 – Omega-3 Fish Oil: A Potential Treatment for Concussion and Traumatic Brain Injury

Source: Journal of the American College of Nutrition (2016)

Lifestyle Medicine Update (October 6, 2016)

Introduction

Concussion or Traumatic Brain Injury (TBI) has gained significant attention in recent years due to its potential long-term consequences, including chronic traumatic encephalopathy. This condition can lead to permanent degenerative changes in the brain, resulting in symptoms such as memory loss, social instability, erratic behavior, poor judgment, dementia, and other neurological problems. Additionally, cases of TBI have been associated with an increased risk of suicide. Medical researchers are actively exploring various treatments for concussion, but few promising leads have appeared. However, one notable discovery is the potential benefits of high-dose fish oil supplementation in aiding recovery from head injuries. Preliminary studies and remarkable individual cases have shown that fish oil may hold promise in supporting brain repair and mitigating the effects of traumatic brain injuries.

Understanding the Mechanism: How Fish Oil Helps with Brain Injuries

The omega-3 fats found in fish oil, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known to have anti-inflammatory properties. In the context of traumatic brain injuries, these omega-3 fats can be converted into anti-inflammatory hormones called eicosanoids, which help reduce brain inflammation caused by the injury. Furthermore, EPA and DHA have shown the ability to repair the outer membrane of damaged brain cells, aiding in their restoration.

DHA shows unique properties that enhance brain cell protection and repair after traumatic brain injuries. It aids in the repair of damaged brain cells and facilitates synaptogenesis – the process by which brain cells reconnect with other healthy cells in the vicinity. This overall improvement in brain cell repair contributes to a more positive outcome after traumatic brain injuries.

Recommended Dosage for Concussion and TBI

The nonprofit charity Brain Health Education and Research Institute recommends a protocol for concussions and milder cases of TBI. Patients who can swallow on their own are recommended to take 5000 mg of concentrated fish oil in triglyceride form, supplying approximately 3000 mg of EPA and DHA, three times a day for at least a week. Afterward, the dosage can be tapered down to twice a day and eventually once a day. This tapering approach is believed to supply immediate benefits, including improved mood, calmness, headaches, and cognitive function, while the initial high doses function as a loading dose to overcome any omega-3 fat deficits.

Consulting Your Physician

If you have suffered a concussion or experience lingering symptoms from an earlier concussion, such as headaches, dizziness, imbalance, or memory loss, you may wish to discuss the potential benefits of high-dose fish oil supplementation with your physician. Sharing the research article by Lewis MD, titled “Concussions, traumatic brain injury, and the innovative use of omega-3s,” may aid your physician in making an informed decision based on your individual circumstances. High-dose fish oil supplementation could potentially serve as an added treatment option to support brain cell repair and reduce inflammation.

Conclusion

Concussion and Traumatic Brain Injury are serious health conditions that require effective treatment options. While medical researchers continue to explore various approaches, one promising lead is the use of high-dose fish oil supplementation. The omega-3 fats found in fish oil have been linked to anti-inflammatory properties, helping to reduce brain inflammation caused by traumatic brain injuries. Moreover, DHA, a specific component of fish oil, plays a crucial role in aiding brain cell repair and promoting synaptogenesis. The recommended protocol involves high doses of fish oil, which can be gradually tapered down after an initial loading phase. As always, it is essential to consult with your physician before beginning any new supplementation regimen.

Reference:

Lewis MD. Concussions, traumatic brain injury, and the innovative use of omega-3s. Journal of the American College of Nutrition. 2016. 35;5:469-475 (http://www.tandfonline.com/doi/full/10.1080/07315724.2016.1150796)

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 25 – The Power of Protease Inhibitors: A Potential Defence Against Cancer

Protease Inhibitors in Cancer Prevention

LMU 25 – The Power of Protease Inhibitors: A Potential Defence Against Cancer

Source: Journal Nutrition and Cancer 2012

Lifestyle Medicine Update (Sept 29, 2016)

Introduction

When it comes to cancer prevention, the role of nutrition cannot be underestimated. Among the many food-based nutrients that show significant anti-cancer properties, protease inhibitors stand out as an important group. Protease inhibitors can combat cancer by interfering with key proteins required for cancer cell division and invasion. Among the protease inhibitors, the Bowman-Birk protease inhibitor found in soybeans has been extensively researched and shown to have remarkable effects against several types of cancer cells without affecting normal healthy cells. Recent studies have also revealed that other legumes, such as chickpeas and kidney beans, contain protease inhibitors that could hold promise in inhibiting cancer development and growth.

The Power of Protease Inhibitors

Protease inhibitors are a class of compounds that have been found to block important steps in cancer development. Their mechanism of action involves preventing the synthesis of specific proteins that cancer cells require to divide and invade neighboring tissues and organs. Furthermore, protease inhibitors have proven the ability to destroy premalignant cells and block the initiation of the cancer process.

The Bowman-Birk protease inhibitor found in soybeans and soy products has been the subject of extensive research and has shown impressive results against human cancer cell lines and animal-based cancer models. Importantly, this inhibitor targets cancer cells and precancerous cells while sparing normal healthy cells, making it a promising candidate for cancer prevention.

Expanding the Scope: Protease Inhibitors in Other Legumes

The question arises as to whether protease inhibitors are unique to soybeans or if other legumes also contain appreciable amounts of these compounds with anticancer properties. A study published in the journal Nutrition and Cancer in 2012 shed light on this subject. The researchers found that protease inhibitors in chickpeas significantly inhibited the viability of specific breast and prostate cancer cells at reasonable concentrations. Additionally, protease inhibitors from kidney beans, soybeans, and mung beans were found to inhibit the growth of certain types of prostate cancer cells. These findings suggest that protease inhibitors from chickpeas, kidney beans, and mung beans may have similar anticancer properties to those found in soybean’s Bowman-Birk protease inhibitor.

The Role of Legumes in a Healthy Diet

Chickpeas, kidney beans, and other legumes are already known for their health benefits. They play a crucial role in regulating blood sugar, lowering cholesterol, supplying health-promoting fiber to the large bowel, and supplying added protein to the diet. Despite their benefits, legumes have become less prevalent in the modern Western diet, which is often rich in starchy foods like bread, pasta, rice, and potatoes.

One simple and effective dietary adjustment to enhance health on multiple levels is to replace some of these starchy foods with legumes, such as beans and peas. In countries where legumes are a main feature of the diet, there is evidence of reduced risk of certain types of breast, prostate, colon, and other cancers. Additionally, including more legumes in the daily diet can contribute to a decreased risk of heart disease, better management of diabetes and high blood sugar, and improved weight management.

Conclusion

The power of protease inhibitors as potential cancer fighters has emerged as a promising area of research. The Bowman-Birk protease inhibitor found in soybeans has already showed impressive results against several types of cancer cells. Furthermore, recent studies have shown that other legumes, like chickpeas and kidney beans, also contain protease inhibitors with potential anticancer properties. By including more legumes in our diet, we not only tap into the health-promoting benefits they offer but also take a proactive step towards reducing the risk of cancer and other chronic diseases.

References:

  1. Magee, P.J. et al. Chickpea (Cicer arietinum) and Other Plant-Derived Protease Inhibitor Concentrates Inhibit Breast and Prostate Cancer Cell Proliferation In Vitro., Nutr. and Cancer, 2012. Vol 64. No. 5, pp741-748 (http://www.tandfonline.com/doi/full/10.1080/01635581.2012.688914#tabModule)
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 24 – The Health Benefits of Extra Virgin Olive Oil: Evidence from Recent Studies

Extra virgin olive oil for health promotion

LMU 24 – The Health Benefits of Extra Virgin Olive Oil: Evidence from Recent Studies

Source: Journal Nutrition & Diabetes 2015: Journal of the American Medical Association, 2015

Lifesyle Medicine Update (Sept 14, 2016)

Introduction

In recent years, extra virgin olive oil (EVOO) has gained popularity as the vegetable oil of choice for health-conscious individuals. This is due to its high content of monounsaturated fat, specifically oleic acid, and a range of phenolic compounds with antioxidant and anticancer properties. Emerging research from 2015 has shed further light on the potential health benefits of EVOO, particularly in relation to high blood sugar, high cholesterol, and cancer risk reduction.

EVOO and Blood Sugar Control

A 2015 Italian study, published in the journal Nutrition & Diabetes, investigated the effects of EVOO on blood glucose and LDL-cholesterol levels in healthy individuals after a meal. The study involved 25 men and women who consumed a Mediterranean-style meal rich in fruits, vegetables, grains, and fish, along with an additional 10 grams (approximately 2 teaspoons) of either EVOO or corn oil with separate meals. The researchers found that blood sugar levels increased after both meals, as expected. However, the post-meal rise in blood sugar was significantly lower in participants who consumed the meal with EVOO compared to corn oil. Additionally, the subjects who consumed corn oil experienced significantly higher levels of LDL-cholesterol, the “bad cholesterol” associated with an increased risk of cardiovascular problems. The researchers concluded that EVOO improved post-meal glucose and LDL-cholesterol levels, which may contribute to the anti-atherosclerotic effect of the Mediterranean diet.

EVOO and Cancer Prevention

Studies in 2015 also explored the anticancer properties of EVOO, particularly the phenolic compound oleocanthal found in the oil. Laboratory experiments revealed that oleocanthal effectively destroyed several types of cancer cells. Moreover, a separate study published in the Journal of the American Medical Association indicated that women who supplemented their Mediterranean-style diet with EVOO had a 68% lower risk of developing breast cancer compared to women who followed a Mediterranean diet without the EVOO supplement. While these findings are promising, it is essential to confirm them through further research, as the study included a relatively small number of breast cancer cases.

Choosing the Right Olive Oil

For optimal health benefits, it is essential to use EVOO in your diet. Unlike other olive oils, EVOO contains an abundance of phenolic compounds, which are believed to be the key components responsible for its anti-cholesterol, anti-atherogenic, and anticancer effects. Olive oils that are not extra virgin have been shown to be much less effective in these aspects.

Incorporating EVOO Into Your Diet

To experience the health benefits associated with EVOO, consider incorporating at least 2 teaspoons of it into your daily diet. It can be used as a healthier alternative for salad dressings, sautéing vegetables, browning chicken, or making pasta and other sauces.

Conclusion

Extra virgin olive oil has garnered widespread recognition as a healthy vegetable oil due to its unique composition of oleic acid and phenolic compounds. Recent research from 2015 has further supported its potential benefits in controlling blood sugar and LDL-cholesterol levels, as well as reducing the risk of certain types of cancer. By using EVOO in your daily diet, you can enhance your overall health and well-being.

References:

  1. F. Violi, L. Loffredo, P. Pignatelli, F. Angelico, S. Bartimoccia, C. Nocella, R. Cangemi, A. Petruccioli, R. Monticolo, D. Pastori, R. Carnevale. “Extra virgin olive oil use is associated with improved post-prandial blood glucose and LDL cholesterol in healthy subjects.” Nutrition & Diabetes (2015) 5, e172; 20 July 2015.
    (http://www.ncbi.nlm.nih.gov/pubmed/26192450)
  2. Molecular Cell Oncology (2015): Oleocanthol phenolic compound kills cancer cells.
    (http://www.ncbi.nlm.nih.gov/pubmed/26380379)
  3. JAMA (2015): Extra virgin olive oil shown to reduce breast cancer risk in older, overweight women. (http://archinte.jamanetwork.com/article.aspx?articleid=2434738&resultClick=1)
  4. The FASEB Journal (2010): Extra virgin olive oil outperforms regular olive oil in studies looking at atherosclerosis and inflammation in human and laboratory studies.
    (http://www.fasebj.org/content/24/7/2546)
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