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LMU 271 – Kiwifruit vs. Psyllium Husk Fiber: A Breakthrough in Treating Constipation

LMU-271

Kiwifruit vs. Psyllium Husk Fiber: A Breakthrough in Treating Constipation

Source: American Journal of Gastroenterology (December 2022)

Lifestyle Medicine Update (January 5, 2023)

Introduction

In a groundbreaking study published in the American Journal of Gastroenterology in December 2022, researchers explored the efficacy of green kiwifruit as a treatment for functional constipation and constipation associated with irritable bowel syndrome (IBS). The study compared kiwifruit consumption to psyllium husk fiber, a known remedy for constipation. The findings revealed not only a significant improvement in bowel movement frequency but also a remarkable enhancement in stool consistency, ease of elimination, and overall abdominal comfort with kiwifruit consumption.

The Study

The multicenter trial involved over 180 patients across Japan, Italy, and New Zealand. Participants were divided into two groups—one instructed to consume two green kiwifruits daily for four weeks and the other to consume 7.5 grams of psyllium husk fiber per day. After the initial treatment period, a washout period of four weeks followed, during which no treatment was administered. The groups then switched, participating in a cross-over trial.

Results and Insights

The study demonstrated that kiwifruit intake provided similar benefits in increasing bowel movement frequency as psyllium husk fiber. However, kiwifruit offered additional advantages, including softer stools, easier elimination, heightened abdominal comfort, and reduced symptoms of indigestion and reflux. Researchers attributed these benefits to the fiber in kiwifruit cell walls, which swells and holds water in the intestinal tract, softening stools and increasing bowel movement frequency. Additionally, certain components in kiwifruit, such as raphides, were found to alter mucin production, resulting in improved laxation.

Expert Opinions

In a post-study interview published on Medscape, researchers emphasized that kiwifruit not only improved bowel regularity but also alleviated symptoms of indigestion, reflux, and abdominal pain. The conclusion drawn from the study was clear: the consumption of two green kiwifruits per day can be safely recommended as an effective treatment for constipation in individuals with functional gastrointestinal disorders.

Significance of the Research

The importance of this research is underscored by the prevalence of chronic functional constipation, affecting 9-20% of the adult U.S. population, as highlighted in a 2020 publication in the American Journal of Gastroenterology. With approximately 11% of the population suffering from irritable bowel syndrome, the addition of two green kiwifruits to the daily diet emerges as a promising and natural solution for a widespread health concern.

Other Natural Approaches

While kiwifruit offers a novel remedy, it’s essential to consider other natural approaches to improve bowel function and overall health. A plant-based diet, increased fiber intake, regular exercise, and adequate fluid consumption remain integral components of maintaining a healthy digestive system.

References:

  1. Richard G et al. [Consumption of two green kiwifruit daily improves constipation and abdominal comfort – results of an international multicenter randomized controlled trial.](https://journals.lww.com/ajg/Abstract/9900/Consumption_of_two_green_kiwifruit_daily_improves.592.aspx) Am J Gastroenterol. December 2022.
  2. Medscape Interview: [Kiwifruit found effective for constipation.](https://www.medscape.com/viewarticle/986297?src=wnl_recnlnew2_ous_230102_MSCPEDIT_&uac=342474MN&impID=5055634#vp_2) Medscape. January 3, 2023. Harrison L.
  3. Oh S.J et al. [Chronic constipation in the United States: Results from a population-based survey assessing healthcare seeking and use of pharmacotherapy.](https://journals.lww.com/ajg/fulltext/2020/06000/chronic_constipation_in_the_united_states__results.19.aspx) Am J Gastroenterol. June 2020.
  4. Bellini M et al. [Irritable bowel syndrome and chronic constipation: Fact and fiction.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616212/) World J Gastroenterol. 2015; 21(40): 11362-11370.

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 270 – Unveiling the Secrets of Caffeine: Health Benefits, Risks, and a Heart-Healthy Alternative

LMU-270

Unveiling the Secrets of Caffeine: Health Benefits, Risks, and a Heart-Healthy Alternative

Source: American Heart Association Study (December 2022)

Lifestyle Medicine Update (December 27, 2022)

Introduction:

Recent research reveals the surprising health benefits of regular caffeine consumption from coffee and tea. Beyond providing an energy boost, caffeine may reduce the risk of age-related dementia, liver cancer, and inflammation. It inhibits the mTOR pathway, lowering cancer risk, and activates the Sirtuin 1 gene, promoting longevity. Caffeine also enhances blood sugar regulation and supports cardiovascular health. However, individuals with high blood pressure should opt for green tea over coffee to minimize cardiovascular risk. Enjoy these beverages without added sugars or cream for maximum health benefits.

The Power of Caffeinated Coffee and Tea

In recent years, research has unveiled the remarkable potential of regular caffeinated coffee consumption as a health ally. It’s not just about that morning pick-me-up; it’s about fostering well-being and potentially reducing the risk of age-related dementia, liver cancer, and non-alcoholic steatohepatitis (NASH), a condition affecting the liver.

Reducing Cancer Risk and More

Caffeine, found in coffee and tea, wields multiple health-boosting abilities. One of its incredible feats is inhibiting the mTOR pathway, a biological process strongly associated with a decreased risk of several common cancers, including stomach and colon cancer. But caffeine is more than a cancer risk modulator; it also showcases impressive anti-inflammatory properties.

Caffeine can significantly reduce the release of inflammatory chemicals called cytokines, which are prevalent in various forms of arthritis. Moreover, it delves deep into cells to help thwart emerging tumor cells. These multifaceted qualities underline caffeine’s potential as a valuable ally in the battle against cancer and inflammatory conditions (source).

Unleashing Longevity with Sirtuin 1

Caffeine doesn’t stop there. It’s an activator, and its target is the Sirtuin 1 gene – the key to enhanced longevity. When activated, this gene kicks your body into high gear, bolstering your metabolism and fat-burning capabilities. It also amps up the production of new energy factories in your brain cells (mitochondria biogenesis). In the realm of inflammation, caffeine works wonders by curbing the release of cytokines, which are known culprits in arthritis and heart disease.

In the arena of blood sugar regulation, caffeine proves to be a valuable asset. By increasing insulin sensitivity, it aids in the management and prevention of type 2 diabetes and metabolic syndrome. It doesn’t stop there – caffeine demonstrates its prowess in optimizing blood cholesterol and lipid levels, contributing to a lower risk of cardiovascular disease. But the story doesn’t end here. The Sirtuin 1 gene, activated by caffeine, excels at DNA repair and elongating telomeres – the protective caps at the ends of our DNA strands. These effects are not only tied to cancer prevention but also to the elusive promise of anti-aging (source).

Caffeine and High Blood Pressure: The Unveiling of a Key Study

You may be wondering if this elixir of energy is safe to consume when you’re grappling with high blood pressure (hypertension). It’s no secret that caffeine is a stimulant, and stimulants can nudge heart rate and blood pressure upwards. Well, a substantial study, published in the Journal of the American Heart Association in December 2022, comes to the rescue. This comprehensive research explored data from more than 18,000 subjects aged 40 to 75 in Japan. Over a span of 19 years, the study kept a close watch on the subjects’ blood pressure measurements and tracked their caffeine consumption from coffee and green tea.

The findings unveiled a noteworthy insight: for individuals with blood pressure readings at or above 160-179 over 100-109 mm Hg (grade 2 hypertension), higher coffee consumption (2-3 cups per day) was linked to a doubling of the risk of cardiovascular disease-related death compared to subjects with similar blood pressure readings who abstained from coffee.

So, what’s the takeaway from this? Normal blood pressure registers at less than 130 over 85 mm Hg, while high-normal readings range from 130-139 over 85-89 mm Hg. On the other hand, grade 1 hypertension, which signifies high blood pressure, is recorded at 140-159 over 90-99 mm Hg. Fascinatingly, green tea, despite its caffeine content, did not contribute to an increased risk of cardiovascular disease-related deaths for those with normal blood pressure or any degree of high blood pressure. In essence, it emerges as a safer choice for individuals with high blood pressure concerns (source).

Brewing up Health: Coffee, Tea, and Your Heart

To recap, for most people, enjoying two to three cups of caffeinated coffee daily can unlock a host of remarkable health benefits. Green tea, and likely black tea, also join the ranks as powerful allies. But for individuals contending with high blood pressure, it may be prudent to steer clear of caffeinated coffee. Green tea, with its plethora of health benefits, emerges as an enticing alternative for those who wish to maintain a heart-healthy lifestyle. Let’s not forget the sage advice to enjoy these beverages in their natural form – adding cream, sugar, or other embellishments can dilute their health benefits and potentially elevate cholesterol and blood sugar levels.

As you savor that cup of coffee or tea, know that you’re indulging in more than just a warm, comforting drink. You’re tapping into a world of health potential, an elixir that may invigorate your body and prolong your vitality.

References:

  1. Teramoto M et al. Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension. J Am Heart Assoc (December 21, 2022) (source).
  2. Medscape: Greater Coffee Intake in Severe HTN Tied to Higher CV Mortality. Marilynn Larkin (December 22, 2022) (source).
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

 

Recommended Supplements

Body Burn

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 269 – Stronger Bones and Better Health: The Power of Protein, Coffee, and Tea

LMU-269

Stronger Bones and Better Health: The Power of Protein, Coffee, and Tea

Source: J Clinical Nutrition (2022)

Lifestyle Medicine Update (November 15, 2022)

Introduction:

A recent study, published in the Journal of Nutrition in December 2022, has uncovered an essential formula for healthier bones, especially for women as they age. This comprehensive research, known as The UK Women’s Cohort Study, which followed over 26,000 women aged 35 to 69 for a significant 22.3 years, provides valuable insights into bolstering bone health and reducing the risk of hip fractures.

Protein: The Bone’s Best Friend

The study’s findings are clear: women should consider increasing their daily protein intake by an extra 25 grams to fortify their bones and lower the risk of hip fractures. Throughout the 22-year study period, women who added this additional protein to their daily diet exhibited a remarkable 14% reduction in the risk of hip fractures.

It’s a well-known fact that many women, especially as they grow older, fall short of the recommended daily protein intake. The current Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight. However, numerous experts believe that this level is somewhat conservative. Many advocate for a protein intake of at least one gram for every kilogram of body weight, ensuring optimal bone density, muscle tissue preservation, robust immune system function (since antibodies are made of protein), and more. Unfortunately, most women do not meet these protein intake recommendations.

But there’s good news – it’s easier than you might think to incorporate this extra 25 grams of protein into your daily routine. One delicious option is a whey protein shake, which can be enjoyed four to five times a week. Whey protein boasts a high biological value, making it highly effective for supporting muscle and bone protein synthesis, as well as immune function.

In addition, there are several protein-rich, low-fat, and low-cholesterol foods you can turn to. A single serving of chicken or turkey breast contains approximately 25 grams of protein. Alternatively, you could opt for three to four egg whites or indulge in 10 to 12 ounces of non-fat Greek yogurt. A 3.5-ounce salmon steak also delivers the same protein punch, with the added bonus of healthy omega-3 fats. If you’re following a plant-based diet or simply looking to incorporate more plant-based options, 100 grams of tofu provides 17 grams of protein. Tofu is an excellent choice for vegans and those striving for a more plant-based lifestyle.

The Coffee and Tea Connection: Building Stronger Bones with Polyphenols

Intriguingly, the study also unveiled another surprising element of the bone-strengthening equation: the role of coffee and tea. These beloved beverages contain polyphenols, natural compounds that have been shown to support bone density in a manner reminiscent of the hormone estrogen. Consuming one more cup of coffee or tea daily can result in a 4% lower risk of hip fracture.

Osteoporosis: A Growing Concern

It’s crucial to grasp the severity of the issue at hand. In Canada, one in three women will experience an osteoporotic fracture in their lifetime. In the United States, the prevalence of osteoporosis among women has been on the rise, increasing from 14.0% in 2007-2008 to 19.6% in 2017-2018. Shockingly, one in two American women will suffer a bone fracture in their lifetime due to osteoporosis.

As the population continues to age, the situation is not improving. This means that adding an extra 25 grams of healthy protein to your diet and consuming 3 to 5 cups of green tea and/or coffee each day represents two straightforward yet vital strategies to combat this growing health problem, particularly affecting women.

Additional Key Strategies for Stronger Bones

In addition to protein and polyphenol-rich beverages, there are other key strategies to reduce the risk of osteoporosis. Regular resistance training and weight-bearing exercises can significantly enhance bone health. Ensuring you receive an adequate intake of calcium (1,000-1,200 mg per day) and magnesium (300-450 mg per day) is critical. It’s also essential to maintain a vitamin D blood level between 75-150 nmol/L (30-60 ng/ml).

Caffeine in coffee and tea can, to some extent, lead to calcium loss through urine. Therefore, it’s advisable to consume a minimum of 1,000 mg of calcium daily, either from food or supplements, especially if you regularly enjoy coffee and/or tea. The polyphenols found in these beverages were associated with a decreased risk of osteoporosis in the UK Women’s Cohort Study. Nevertheless, be mindful of the calcium-depleting effects of caffeine (source).

References:

James Webster, Darren C. Greenwood, Janet E. Cade. Foods, nutrients and hip fracture risk: A prospective study of middle-aged women. Clinical Nutrition, 2022; 41 (12): 2825 (source).

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 268 – Harnessing the Hidden Powers of Melatonin: A Multifaceted Elixir of Youth

LMU-268

Harnessing the Hidden Powers of Melatonin: A Multifaceted Elixir of Youth

Source: J Frontiers of Physiology (2020)

Lifestyle Medicine Update (December 14, 2022)

Introduction:

Melatonin, best known for regulating sleep, is a health superstar. Declining with age, melatonin affects sleep quality, making it a popular sleep aid. But its role extends beyond slumber; it’s a potent antioxidant, regulates blood pressure, and promotes fat burning. Melatonin modulates insulin, fights inflammation, and influences longevity genes. Research suggests supplementing melatonin around 40 may reduce age-related diseases, enhance immunity, aid weight loss, and protect the heart.

From Sleep Aid to Anti-Aging Superstar: Melatonin’s Surprising Journey

Melatonin, the hormone known for its role in regulating sleep patterns, has emerged as a star player in the world of health and longevity. As we age, melatonin levels decline, often resulting in poor sleep quality, making it a go-to sleep aid for many. In fact, melatonin supplements have skyrocketed in popularity, with use growing by over 500% in the last two decades, rising from a mere 0.4% of the population in 1999-2000 to 2.1% by 2017-2018 (source).

Yet, while many are familiar with melatonin’s sleep-enhancing qualities, few are aware of the myriad other health and longevity benefits it brings to the table. This humble hormone is more than a mere slumber aid – it doubles as a potent antioxidant that safeguards critical body tissues, including the heart and brain. It steps in as a guardian of blood pressure regulation and switches our metabolism into fat-burning mode. But the surprises don’t stop there. Melatonin even kicks our brown fat activity into high gear, helping us torch excess calories and radiate energy as heat (thermogenesis), a powerful defence against weight gain (source).

The Metabolic Marvel: Melatonin’s Role in Weight Management and More

Melatonin boasts a remarkable ability to favorably modulate insulin, leptin, and lipid secretions, all of which play a pivotal role in weight maintenance and the prevention of type 2 diabetes. It indirectly tames the release of inflammatory cytokines, a critical factor in managing age-related arthritic conditions. Furthermore, melatonin acts as an indirect stimulator for the synthesis of two vital antioxidants, glutathione and heme-oxygenase-1, shielding our tissues from free radical damage tied to aging and cancer. Notably, certain immune cells, prostate, and breast cells harbor melatonin receptors, and when triggered by melatonin, they thwart crucial steps in cancer development in the prostate and breast while boosting immune system function (source).

Melatonin’s Role in Weight Loss

In a 2014 study featuring 56 postmenopausal women, melatonin stepped into the spotlight once again. It was found that adding a 5 mg melatonin supplement to a standard weight loss diet led to significant weight loss improvements compared to the non-supplemented group. In just 16 weeks, participants experienced a noteworthy drop in BMI, plummeting from approximately 29 to 27, a substantial transformation. The researchers also cited evidence suggesting that reduced melatonin secretion during autumn and winter months could trigger increased appetite and lead to weight gain. This underscores the potential value of melatonin supplementation during the fall and winter, helping stave off unwanted weight gain (source).

Melatonin’s Protective Role in Heart Health

In a 2020 animal study featured in the journal “Frontiers of Physiology,” melatonin’s ability to prevent heart damage related to obesity was evident. Obese mice given melatonin supplementation exhibited less heart damage compared to their non-supplemented counterparts, who faced increased heart weight, heart hypertrophy, and elevated blood pressure. Notably, melatonin supplementation also shielded the heart muscle’s mitochondria (energy-producing powerhouses), reduced heart muscle inflammation, and activated the Sirtuin1 longevity gene. When switched on by melatonin, the Sirtuin1 enzymes acted as epigenetic switches, igniting fat-burning and blood sugar-regulating genes, blood pressure-regulating genes, antioxidant synthesis, mitochondria biogenesis, and inflammation-reducing genes (source).

A Fountain of Youth? Melatonin and Aging

The Sirtuin1 longevity gene awakened by melatonin is an essential element of the equation. It serves as an epigenetic switch that controls fat metabolism, blood pressure, antioxidant production, mitochondria health, and inflammation levels, acting as a sentinel against the aging process. In a 2017 report from the journal “Pineal Research,” melatonin’s ability to stimulate the Sirtuin1 longevity gene emerged as a crucial protector against aging, neurodegenerative conditions (such as Alzheimer’s and Parkinson’s), cancer, and a positive influencer of immune system function (source).

The Ageless Secret: Melatonin as an Anti-Aging Ally

In light of this wealth of research, it appears prudent to consider melatonin supplementation for general anti-aging purposes around the age of 40. This approach may help reduce the risk of a wide range of age-related diseases and bolster immune system function, thus fortifying defences against infections and cancer. Additionally, melatonin enhances fat-burning and elevates the efficacy of weight loss programs. It also holds the promise of preventing some of the heart damage commonly witnessed in overweight individuals, potentially reducing the risk of heart attacks and congestive heart failure – conditions often encountered in this high-risk group. Melatonin’s profound effects extend beyond just sleep quality. Its anti-aging properties, along with its role as an anti-inflammatory, antioxidant, immune modulator, and fat-burning agent, have made it a compelling candidate for those without sleep issues. Perhaps most significant is the revelation that melatonin supplementation activates key longevity genes, particularly Sirtuin-1, in recent scientific discoveries (source).

References:

  1. Sirtuin1 role in the melatonin protective effects against obesity-related heart injury. Frontiers of Physiology. March 11, 2020.
  2. Walecka-Kapica E et al. The effect of melatonin supplementation on the quality of sleep and weight status in postmenopausal women. Prz Menopauzlny. 2014; 13(6): 334-338.
  3. Mayo JJ.C. et al. Melatonin and sirtuins: A “not-so unexpected” relationship. J Pineal Research. January 21, 2017.
 
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Recommended Supplements

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ABOUT THE AUTHOR

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

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LMU 267 – The Potential and Perils of Metformin: A Double-Edged Sword in the Fight Against Disease

LMU-267

The Potential and Perils of Metformin: A Double-Edged Sword in the Fight Against Disease

Source: 13th International Conference on Alzheimer’s and Parkinson’s disease (Abstract 312), presented on March 29, 2017, and reviewed in the December 5, 2022, Medscape Article

Lifestyle Medicine Update (December 6, 2022)

Introduction:

Metformin, a staple in diabetes management, has garnered attention for its potential in cancer prevention and heart health. However, concerns have arisen regarding its link to neurological disorders like Parkinson’s disease and dementia. While studies show its efficacy in impeding cancer progression, recent research indicates its role in impairing mitochondria, raising concerns. Natural alternatives such as soy isoflavones, EGCG, curcumin, and lifestyle choices offer protective benefits without these risks. Embracing holistic approaches and lifestyle medicine is a promising path to well-being.

The Diabetes Wonder Drug with Unforeseen Consequences

Metformin, a household name in diabetes management, has earned its reputation as the go-to drug for type 2 diabetes. Beyond its blood sugar-lowering capabilities, it boasts a unique set of skills that makes it a contender in the realm of cancer prevention and heart health. For diabetics, it’s more than just a glucose regulator; it’s a potential shield against cancer development and cardiovascular disease. This wonder drug has sparked conversations about its broader use in the general population, especially after the age of 50. But beneath its impressive façade lies an unexpected twist, one that has raised concerns about its potential link to neurological disorders like Parkinson’s disease and dementia.

The Metformin Marvel: A Guardian Against Disease

Metformin’s efficacy extends far beyond glycemic control. It has emerged as a formidable opponent in the battle against several health challenges. Notably, it has shown prowess in impeding the progression of cancer, making it a beacon of hope for diabetics. Studies suggest that diabetics prescribed Metformin exhibit cancer rates nearly 30% lower than their counterparts who opt for other glucose-lowering medications. With cancer and heart disease dominating the leading causes of death, it’s not surprising that many physicians have advocated for Metformin use beyond diabetes management, heralding it as a preventive shield.

A Dubious Connection: Metformin and the Dark Side of Mitochondria

But, as with most medical marvels, there is often more than meets the eye. Over the past decade, studies have unearthed an unsettling revelation – Metformin’s role in undermining the energy-producing powerhouses of our cells, mitochondria. More specifically, it interferes with Complex I in the mitochondria, a crucial cog in the cellular energy generation machinery. The impairment of Complex I in mitochondria is a significant player in the development of Parkinson’s disease, a prevalent movement disorder affecting one in 600 people over 60. This impairment is intricately linked to exposure to certain pesticides, namely rotenone and paraquat, which inhibit Complex I in the mitochondria and significantly elevate the risk of Parkinson’s disease. Animal studies further validate this association, demonstrating that Complex I inhibitors can incite Parkinson’s disease-like symptoms in these creatures.

The grim revelation that Metformin follows in the footsteps of these pesticides led to a landmark study presented at the 13th International Conference on Alzheimer’s and Parkinson’s disease. The results, published in an eye-opening Medscape article titled “Metformin Use Linked to Increased Dementia, Parkinson’s Risk in Patients with Diabetes,” found that in a cohort of 9300 type 2 diabetes patients in Taiwan, the risk of developing Parkinson’s disease and dementia was more than doubled in those treated with Metformin compared to those treated with alternative glucose-lowering drugs. Even after accounting for all other risk factors, including those for dementia and Parkinson’s, the results remained unequivocal. “The cumulative incidences of Parkinson’s and dementia were significantly higher in our Metformin cohort at 12 years,” emphasized Dr. Kuan, one of the lead researchers behind the study. Moreover, the study disclosed a worrisome trend: higher dosages and extended Metformin use correlated with an even greater risk of Parkinson’s disease and dementia, particularly after 300 days of continuous use and doses exceeding 240 grams (2400 mg) per day.

The Dilemma: To Metformin or Not to Metformin?

This research carries significant weight, especially as some experts propose Metformin as a universal shield against cancer and heart disease. However, the newfound risk of dementia and Parkinson’s disease casts a long shadow of doubt over this once-venerated drug. To complicate matters further, Metformin’s suppression of the immune system, known for increasing the susceptibility to infections, adds to the equation. Hence, it becomes vital to explore alternatives that can offer similar protective effects against cancer and cardiovascular disease without the looming risks of Parkinson’s and dementia. And the good news is that such alternatives do exist.

Nature’s Armor: Natural Compounds for Disease Prevention

Soy isoflavones found in soy products and soy extract supplements, EGCG from green tea and green tea extract supplements, and curcumin, a polyphenol found in the spice turmeric and curcumin-containing supplements, have been identified as potential contenders in the battle against cancer and heart disease. They act as natural inhibitors, much like Metformin, but without the ominous shadow of neurodegenerative disorders. Aerobic exercise and caloric restriction, including intermittent fasting, offer additional strategies to thwart the mTOR pathway, which is closely tied to the risk of cancer and cardiovascular disease. These holistic approaches encompass a wide array of tools to safeguard health and longevity without the unsettling side effects associated with Metformin.

The Power of Natural Nutrition and Lifestyle Medicine

The journey towards well-being need not rely solely on pharmaceutical interventions. Nutrition and lifestyle medicine have proven time and again to be potent allies in the battle against various diseases. As the population ages and the debate over Metformin’s extended usage continues, it is crucial to remember that a treasure trove of options exists. This new approach to wellness should be embraced more broadly, ultimately finding its place in our conventional healthcare system. For those who seek to reduce their risk of cancer and heart disease without courting the shadow of Parkinson’s or dementia, the power of natural compounds, exercise, and dietary strategies holds the promise of a brighter and healthier future.

References:

  1. [Environmental Health Perspectives – Rotenone and Paraquat Linked to Parkinson’s Disease](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114841/)
  2. [Frontiers in Endocrinology – Metformin-Induced Mitochondrial Complex I Inhibition](https://www.frontiersin.org/articles/10.3389/fendo.2018.00753/full)
  3. [Medscape – Metformin Use Linked to Increased Dementia, Parkinson’s Risk in Patients with Diabetes](https://www.medscape.com/viewarticle/877965#vp_2)
  4. [Harvard Health Publishing – Is Metformin a Wonder Drug](https://www.health.harvard.edu/blog/is-metformin-a-wonder-drug-202109222605#:~:text=For%20decades%20we’ve%20known,with%20diabetes%20lose%20excess%20weight.)
  5. [Cancer Management and Research – The Beneficial Effects of Metformin on Cancer Prevention and Therapy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6497052/)
  6. [Anticancer Agents in Medicinal Chemistry – Updates of mTOR Inhibitors](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980558/#:~:text=Besides%2C%20some%20natural%20products%2C%20such,to%20inhibit%20mTOR%20as%20well)
  7. [International Journal of Molecular Sciences – The Role of Curcumin in Modulation of Ageing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273643/)
  8. [Oxidative Medicine and Cellular Longevity – New Insights into the Role of Exercise in Inhibiting mTOR Signaling](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186337/)
  9. [Cell Cycle – Calorie Restriction: Decelerating mTOR-Driven Aging from Cells to Organisms (including Humans)](https://www.tandfonline.com/doi/pdf/10.4161/cc.9.4.10766)
 
 

Eat Smart, Live Well, Look Great,

Dr. Meschino

These impressive findings have prompted some doctors to suggest that we all should take Metformin after the age of 50 to help reduce the risk of cancer and cardiovascular disease, the two leading causes of death in our society. However, evidence published within the past decade has also shown that Metformin inhibits the function of the cell’s energy factory, known as the mitochondria. More specifically, it inhibits the function of Complex I in the mitochondria, which is vitally important for cells to make the energy they require for normal functioning. Studies show that impairment of Complex I in the mitochondria is an important step in the development of Parkinson’s disease, which is the leading movement disorder, affecting one in 600 people over the age of 60. Exposure to pesticides, rotenone, and paraquat, which inhibit Complex I in the mitochondria is strongly linked to an increased risk of Parkinson’s disease. Animal studies have confirmed that Complex I inhibitors, including rotenone and paraquat, cause the development of Parkinson’s disease-like symptoms in animals.

Because Metformin also inhibits Complex I in the cell’s mitochondria, it was postulated by some researchers that, like certain pesticides, it may also increase the risk of Parkinson’s disease.  These suspicions were realized in the research results presented at the 13th International Conference on Alzheimer’s and Parkinson’s disease (Abstract 312), presented on March 29, 2017, and discussed in a Medscape article published on December 5, 2022, entitled, “Metformin Use Linked to Increased Dementia, Parkinson’s Risk in Patients with Diabetes”.

In this study, researchers followed 9300 patients with type 2 diabetes in Taiwan for up to 12 years and found that the risk for Parkinson’s disease and dementia was more than double in the diabetics treated with Metformin, compared to the diabetic patients who were treated with other glucose-lowering drugs during the same period. The results remained unchanged after controlling for all other risk factors for dementia and Parkinson’s disease. As they stated, “The cumulative incidences of Parkinson’s and dementia were significantly higher in our Metformin cohort at 12 years” (Dr. Kuan). The study also showed that the higher the dosage and the longer the duration of Metformin use, the greater the risk of Parkinson’s disease and dementia, especially after 300 days of continuous use and doses higher than 240 grams (2400 mg) per day.

I believe these findings are very important because as the population ages some doctors are suggesting that we use Metformin to help prevent cancer and cardiovascular disease, even if we don’t have type 2 diabetes. But this study is suggesting that it may have the negative effect of increasing the risk for dementia and Parkinson’s disease. Furthermore, Metformin also depresses the immune system, which is associated with an increased risk for infections. So, it should interest you to know that some natural compounds work in a similar way as Metformin to reduce the risk of cancer and cardiovascular disease without increasing the risk of Parkinson’s disease and dementia or weakening the immune system. Some of these natural compounds include:

  • Soy isoflavones (found in soy products and soy extract supplements)
  • EGCG (found in green tea and green tea extract supplements)
  • Curcumin (found in the spice turmeric and curcumin-containing supplements)

Also included on this list of cancer and cardiovascular protecting strategies is Aerobic exercise and caloric restriction (including intermittent fasting), which also inhibit the mTOR pathway linked to cancer and cardiovascular disease risk.

I’ve been tempted over the years to use the drug Metformin as an intervention to further reduce cancer and cardiovascular disease risk, but the evidence pointing to an increased risk of dementia and Parkinson’s disease from use of this drug has convinced me to continue to exclusively use only the more natural nutrition, exercise, and supplementation strategies I have employed thus far. In fact, some of these natural supplements and food constituents, as well as exercise and caloric restriction, are shown to also help to prevent Parkinson’s disease and dementia as well. Nutrition and lifestyle medicine is good medicine, and it needs to be featured more in our overall conventional healthcare system.

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

References:

Spivey A. Rotenone and paraquat linked to Parkinson’s disease: Human exposure study supports years of animal studies. Environ Health Perspect. 2011; 119 (6): A259 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114841/

Sherer TB et al. Mechanism of toxicity in rotenone models of Parkinson’s disease. J Neursci. 2002; 23 (34): 10756-10764. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6740985/

 Metformin use linked to increased dementia, Parkinson’s disease risk in patients with diabetes. Medscape. Monday December 5, 2022. https://www.medscape.com/viewarticle/877965#vp_2

Fontaine E. Metformin-induced mitochondrial complex I inhibition: Facts, uncertainties, and consequences. Frontiers in Endocrinology (Dec 17, 2018) https://www.frontiersin.org/articles/10.3389/fendo.2018.00753/full

Is Metformin a Wonder Drug Harvard Health Publishing (September 29, 2021). https://www.health.harvard.edu/blog/is-metformin-a-wonder-drug-202109222605#:~:text=For%20decades%20we’ve%20known,with%20diabetes%20lose%20excess%20weight.

Saraei P et al. The beneficial effects of metformin on cancer prevention and therapy: A comprehensive review of recent advances. Cancer Manag Res. 2019; 11: 3295-3313. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6497052/

Natural Agents that Reduce Cancer and Cardiovascular Disease via mTOR pathway Inhibition similar to Metformin Cancer Prevention Effect:

Zhou H et al. Updates of mTOR inhibitors. Anticancer Agents Med Chem. 2010; Sept 1: 10 (7): 571-581 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980558/#:~:text=Besides%2C%20some%20natural%20products%2C%20such,to%20inhibit%20mTOR%20as%20well

Huang C et al. Soy isoflavones regulate lipid metabolism through AKT/mTOR1 pathway in diet-induced obesity (DIO) male rats. J Molecules. 2016 May; 21 (5): 586 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273643/

Bielak-Zmijewska et al. The role of curcumin in modulation of ageing. Int J Mol Sci. 2019; 29 (5): 1239 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273643/

Agostini D et al. New insights into the role of exercise in inhibiting mTOR signaling in triple-negative breast cancer. Oxid Med Cell Longev. 2018: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186337/

Blagosklonny MV. Calorie restriction: Decelerating mTOR-driven aging from cells to organisms (including humans). Cell Cycle. 2009https://www.tandfonline.com/doi/pdf/10.4161/cc.9.4.10766

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 266 – Regulating Your Body’s mTOR Signaling Pathway in Cancer Prevention

LMU-266

The Key to Cancer Prevention: The mTOR Signalling Pathway

Source: J Anti-Cancer Agents Med Chem (2013) and Int J Mol Sci (2019)

Lifestyle Medicine Update (November 22, 2022)

Introduction:

The mTOR signaling pathway plays a central role in cancer development and aging. While short-term activation of mTOR is essential for preserving muscle mass and bone density, chronic overactivity can contribute to cancer risk and accelerate aging. Factors such as excessive animal protein consumption, being overweight, intermittent fasting, blood glucose control, regular exercise, and plant-based foods can help regulate mTOR. Additionally, supplementation with compounds like curcumin and EGCG can assist in managing mTOR. Understanding and managing the mTOR pathway is vital for cancer prevention and anti-aging strategies.

Understanding the Silent Culprit Behind Cancer

The mTOR signalling pathway might not be a household name, but in the realm of cancer, it’s a central figure. This cellular communication network plays a pivotal role in cancer development and progression, making it a significant focus of attention for researchers seeking ways to prevent cancer and slow the aging process.

 The Dance of mTOR in Cancer

In many types of cancer, the mTOR signalling pathway is prone to overactivity. When in this heightened state, mTOR encourages cancer cells to multiply and aids in the formation of new blood vessels, a vital component for tumor growth and its spread to other parts of the body, leading to metastatic cancer. Thus, many cancer researchers agree that regulating mTOR in our cells could be a crucial step in cancer risk reduction and preventing cancer relapse. It could also hold the key to decelerating the aging process.

The Yin and Yang of mTOR Activation

However, it’s essential to recognize that mTOR isn’t all bad. In fact, short-term bursts of mTOR activation serve a valuable purpose, preserving and building muscle mass and bone density. These short-term spikes are essential to prevent weakness, frailty, and osteoporosis as we age. How does this happen? Ideal protein consumption combined with resistance exercise training can trigger the mTOR pathway briefly, ensuring we maintain strength and functionality throughout life. So, in moderation, mTOR activation is a beneficial mechanism. The problem arises when the mTOR pathway remains chronically switched on in our cells.

Unmasking the Culprits Behind Overactive mTOR

Several factors contribute to the chronic activation of the mTOR pathway in our cells, setting the stage for increased cancer risk and accelerating the aging process. These culprits include:

  1. Excessive Animal Protein: Overconsumption of animal protein, particularly those rich in branched-chain amino acids (leucine, isoleucine, valine), can lead to mTOR overactivity. While lean animal proteins like skinless chicken, turkey, fish, egg whites, non-fat yogurt, and whey protein can be included in moderation, it’s vital to balance these with plant-based protein sources.
  2. Overweight: Maintaining an ideal body weight is crucial. Being overweight triggers insulin resistance, leading to continuous stimulation of the mTOR pathway by insulin and insulin-like growth factor-1 receptors. This situation escalates the risk of various cancer types. Diabetics, known to have an elevated cancer risk, can attribute a significant portion of this risk to overactive mTOR signalling.
  3. Intermittent Fasting and Caloric Restriction: While challenging, intermittent fasting and caloric restriction are effective strategies to quiet the mTOR pathway. If you can regularly abstain from food for 14-16 hours within your 24-hour wake-sleep cycle, you can achieve this effect. For example, fasting from 8 PM to 10 AM the following morning is one way to apply this strategy.
  4. Blood Glucose Control: Keeping fasting blood glucose levels below 90 mg/dl (5 mmol/L) by monitoring carbohydrate intake and waistline can prevent constant stimulation of the mTOR pathway.
  5. Regular Exercise: Engage in regular aerobic and strength training exercises. Exercise activates longevity genes, such as Sirtuin genes, which helps balance the mTOR pathway.
  6. Plant-Based Foods: Consume foods rich in natural mTOR pathway inhibitors, including:
    • Apigenin: Found in oranges, apples, cherries, grapes, onions, parsley, broccoli, sweet green pepper, celery, barley, tomatoes, and tea.
    • Curcumin: A polyphenol in turmeric.
    • Fisetin: Found in strawberries, apples, persimmons, and onions.
    • Indole-3-Carbinol: Present in cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, Bok choy, and turnips.
    • Isoflavones: Class of flavonoid phenolic compounds in soybeans, including genistein and daidzein.
    • Quercetin: A polyphenolic compound in tea, onions, red grapes, and apples.
    • Resveratrol: A polyphenol in the skin of red grapes.
    • Caffeine: Regular coffee consumption, associated with reduced risks of various cancers like liver and colon.
    • EGCG (Epigallocatechin gallate): Found in green tea and green tea extract supplements, well-known for its anti-cancer properties.
  7. Supplementation: Many health-conscious individuals incorporate daily supplements containing mTOR signalling inhibitors. Some popular options include:
    • Curcumin: Known for its anti-inflammatory properties.
    • Indole-3-carbinol: Promotes detoxification and has cancer-preventing attributes.
    • Soy Extract (containing isoflavones): Supports prostate health and reduces hot flashes during menopause.
    • EGCG: Aids in burning excess body fat and offers anti-cancer benefits.

The overarching theme here is to avoid overstimulating the mTOR signalling pathways in your cells consistently. Achieving this goal involves a combination of nutritional choices, exercise routines, and, for some, supplementation. These steps, when followed diligently, hold the potential to reduce cancer risk and protect against its recurrence.

In Conclusion

Understanding and managing the mTOR signalling pathway is a dynamic aspect of cancer prevention and anti-aging strategies. The science and lifestyle adjustments offered here pave the way for a healthier, more resilient life. These insights, combined with an arsenal of nutritional choices and daily habits, provide a robust toolkit in the fight against cancer and the quest for vitality.

References

  1. Huang S. Inhibition of PI3K/Akt/mTOR signalling by natural products. Anticancer Agents Med Chem. 2013; 13 (7): 967-970. [Read the full study here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775843/).
  2. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6387042/#:~:text=Aberrant%20mTOR%20signaling%20resulting%20from,to%20tumor%20initiation%20and%20progression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6387042/#:~:text=Aberrant%20mTOR%20signaling%20resulting%20from,to%20tumor%20initiation%20and%20progression).
  3. [https://www.nature.com/articles/s41523-020-00187-4](https://www.nature.com/articles/s41523-020-00187-4).
  4. [https://www.oncotarget.com/article/25253/text/](https://www.oncotarget.com/article/25253/text/).

 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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ABOUT THE AUTHOR

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

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LMU 265 – Unlocking the Secrets to Alzheimer’s Prevention: A Glimpse into Promising Research

LMU-265

Unlocking the Secrets to Alzheimer's Prevention: A Glimpse into Promising Research

Source: Tufts University Research, June 2022 (Free Radical Biology and Medicine Journal)

Lifestyle Medicine Update (November 15, 2022)

Introduction:

Alzheimer’s disease, a relentless adversary that relentlessly chips away at memory and cognitive function, has firmly established itself as the sixth leading cause of death in the United States, impacting the lives of over 6 million Americans. As its prevalence continues to rise, the urgency to unlock the secrets of prevention intensifies. While Alzheimer’s most common form, which is not genetically rooted, still eludes a complete understanding of its causes, strides are being made in the field of research. The year 2022 brought forth a glimmer of hope, with Tufts University at the forefront of new discoveries.

The Alzheimer’s Conundrum: Unmasking Beta-Amyloid Plaque Formation

One of the critical factors in Alzheimer’s disease is the formation of beta-amyloid plaques. Experts widely concur that preventing the accumulation of these plaques is a pivotal strategy to ward off the disease. However, no drugs to date have proven unequivocally effective in this regard. Tufts University Researchers ventured into the realm of Alzheimer’s with a determination to change the narrative.

A Breakthrough Study in Free Radical Biology and Medicine

Their journey led them to an experimental study published in the journal Free Radical Biology and Medicine in June 2022. In this groundbreaking endeavor, they delved into the intricate world of Alzheimer’s-afflicted brain cells within a laboratory setting. Their quest was to explore the potential of 21 different compounds in inhibiting the formation of beta-amyloid plaque, a defining characteristic of Alzheimer’s.

Four natural compounds emerged as the unsung heroes in this battle. These compounds displayed an ability to thwart the formation of beta-amyloid plaque in Alzheimer’s-affected brain cells. Among the heroes are polyphenols and catechins, with EGCG found in green tea, as well as resveratrol, a flavonoid present in grapes, blueberries, cranberries, peanuts, pistachios, and cocoa. Additionally, curcumin, a potent component in turmeric, and CDP-choline, a supplement known to enhance memory performance, also joined the ranks of the plaque inhibitors. Intriguingly, the type 2 diabetic drug Metformin showcased a similar effect, strengthening the lineup of potential defenders.

The Tufts University Researchers recognized that not all compounds are created equal. Some are more bioavailable than others, and some navigate the blood-brain barrier with greater efficiency. As such, their findings present a promising pathway towards Alzheimer’s prevention and treatment.

Practical Steps for Alzheimer’s Prevention

Based on this newfound knowledge, several practical steps emerge for those who wish to proactively reduce their risk of Alzheimer’s disease. These steps align with the compounds that have shown promise in inhibiting beta-amyloid plaque formation.

  1. Green Tea Catechins: The research suggests drinking 3-5 cups of green tea daily or taking a supplement containing at least 300 mg of green tea catechins daily. A 2020 study published in the journal Molecules demonstrated that this dosage range enhanced working memory in a human clinical trial. This 12-week randomized, placebo-controlled trial involved 50-69 subjects.
  2. Resveratrol: Incorporate foods rich in resveratrol, such as grapes, blueberries, cranberries, peanuts, pistachios, and cocoa, into your diet. Additionally, consider a supplement that contains resveratrol. These steps can contribute to a robust defence against Alzheimer’s.
  3. CDP-Choline and Memory Support: After crossing the threshold of 50-55 years, embark on a memory-boosting journey with a supplement that includes CDP-choline. This compound is best complemented by other memory-enhancing agents like Phosphatidylserine, Huperzine A, and Bacopa Monnieri.
  4. Curcumin and Boswellia: Enhance your culinary endeavors with the addition of the spice turmeric, which contains curcumin. However, curcumin’s bioavailability is limited. To overcome this, consider a daily combination supplement that features curcumin, Boswellia, white willow extract, and ginger. Together, these natural agents contribute to inflammation prevention and impede key steps in cancer development. Notably, curcumin and Boswellia possess the ability to cross the blood-brain barrier, exerting an array of neuroprotective effects.

The Lifestyle Medicine Approach

Alzheimer’s research consistently underscores the pivotal role of lifestyle medicine in reducing the risk of the disease. The regular incorporation of green tea catechins, resveratrol, curcumin, and CDP-choline into one’s daily regimen can become integral components of an Alzheimer’s disease prevention program.

The journey towards Alzheimer’s prevention is ongoing, marked by promising discoveries and a growing understanding of the role of nutrition and supplementation. These practical steps offer a glimpse into the potential of a future where Alzheimer’s disease is not only better understood but also more effectively managed.

References

  1. Silveira I.A. et al. Screening neuroprotective compounds in herpes-induced Alzheimer’s disease cell and 3D tissue models. Free Radical Biology and Medicine. 2022; 186:76-92. [Read the full study here](https://www.sciencedirect.com/science/article/pii/S0891584922001770?via%3Dihub).
  2. Baba Y et al. Effect of daily intake of green tea catechins on cognitive function in middle-aged and older subjects: A randomized, placebo-controlled study. Molecules. 2020; 25(18): 4265. [Read the full study here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7570631/).
 
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Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 264 – Supplements Reducing Lou Gehrig’s disease Risk: Promising evidence from neurology research

LMU-264

Guarding Against Lou Gehrig's Disease: A Journey Through Nutrition and Supplementation

Source: J Biomedicines (2021)

Lifestyle Medicine Update (November 8, 2022)

Introduction:

Lou Gehrig’s disease, scientifically known as ALS (amyotrophic lateral sclerosis), is a formidable adversary, relentlessly progressing and causing muscle weakness and paralysis. It strikes at the very core of our motor function, as it devastates the brain and spinal cord’s motor nerves. Ranked third, after Alzheimer’s and Parkinson’s, ALS is among the most prevalent neurodegenerative diseases, affecting 450,000 people globally. Although it often surfaces after the age of 50, a minority of cases manifest in younger individuals. In August 2021, a review surfaced in the journal Biomedicines, shedding light on the potential to prevent many cases of ALS through dietary and lifestyle choices, and the power of supplementation.

Niacin (B3) and NAD: A Vital Link

At the heart of this endeavor lies niacin (B3), a B vitamin that the body transforms into NAD (nicotinamide adenine dinucleotide). NAD plays a pivotal role in brain cell energy production, protecting against toxic substances (excitotoxicity) and states of reduced blood flow (cerebral ischemia). It preserves the integrity and function of brain cell axons, supports mitochondrial function (where nerve cell energy originates), and synthesizes glutathione—an essential brain cell antioxidant that thwarts damage and death caused by oxidative stress. NAD also activates longevity and survival genes in brain cells, such as the Sirtuin-6 gene. In the world of ALS, a recurring discovery is the depletion of NAD levels in the brain, and this depletion tends to align with age-related declines. For those genetically predisposed to ALS, the presence of the SOD1 mutation is a key risk factor. SOD1, an antioxidant that typically safeguards brain cells from free radical damage, falters in individuals with the SOD1 mutation. This malfunction leads to free radical accumulation, triggering nerve cell death and the onset of Lou Gehrig’s disease. Encouragingly, both animal and preliminary human studies suggest that supplementing with NAD or its precursors, such as niacin (B3), can replenish brain NAD levels. This, in turn, shields nerve cells from demise and amplifies glutathione synthesis—an essential antioxidant that can partially compensate for the lack of free radical protection stemming from the defective SOD1 enzyme. Interestingly, like NAD, glutathione has been found to be lower in the brains of ALS patients compared to healthy individuals.

The Bright Side: Antioxidants and Supplements

Halting free radical damage to the brain has emerged as a recent medical focus, resulting in the approval of the antioxidant drug edaravone for ALS therapy. However, edaravone isn’t the sole promising avenue. For instance, high-dose melatonin administration (300 mg/day via rectal suppository), alongside oral melatonin supplementation and a blend of other supplements, has yielded encouraging results. This comprehensive approach led to the recovery of lost muscle function, slowed the progression of ALS, and extended the lives of patients. Additionally, the antioxidant supplement NAC (N-acetylcysteine) has proven to replenish brain glutathione levels and displayed remarkable potential in preventing ALS in animal models.

Practical Measures to Reduce ALS Risk

To summarize the essence of this investigation and render it practical, here are a few considerations for potentially reducing the risk of developing Lou Gehrig’s disease during your lifetime:

  1. High-Potency Multivitamin and Mineral Supplement: Include a daily high-potency multiple vitamin and mineral supplement containing 50 mg of vitamin B3 (niacin). This can combat the age-related decline in brain NAD levels associated not only with ALS but also with Alzheimer’s, Parkinson’s, and Huntington’s diseases. Opt for a high-potency formula with increased antioxidant vitamins such as vitamin C (1,000 mg), vitamin E (400 IU), beta-carotene (15,000 IU), and selenium (200 mcg).
  2. Melatonin Supplementation: After turning 40, consider taking 1-3 mg of melatonin an hour before bedtime daily. Melatonin acts as a brain antioxidant, preventing motor nerve death—an essential factor in ALS prevention and treatment. It also promotes deep sleep, bolsters immune function, and guards breast and prostate cells against cancer-associated changes.
  3. Glutathione Synthesis Support: Beyond 45-50 years of age, a daily supplement that aids the synthesis of glutathione is recommended. Such a supplement typically includes NAC (N-acetylcysteine), alpha-lipoic acid, L-glutamine, and milk thistle (source of silymarin).
  4. Coenzyme Q10 (CoQ10): Taking 30-100 mg/day of CoQ10 after 45 years of age may be a prudent measure in the prevention of neurodegenerative diseases. This holds particularly true for Parkinson’s disease but may also have implications for Alzheimer’s and ALS.
  5. Infusions: For the highly motivated, consider consulting an integrative or anti-aging medical professional after 45-50 years of age. They can administer intravenous glutathione (1,000 mg) and/or NAC (500-1,000 mg) once every month or two, ensuring optimal brain levels of these essential compounds. IV administration of NAD, typically at dosages of 250, 500, or 750 mg, is also an option. Sublingual NAD products are available in the market, offering a route to efficient NAD delivery to the brain, bypassing digestive degradation.

If this topic intrigues you, delve into the comprehensive review article from 2019. Find the link provided below for a more in-depth exploration of ALS and potential prevention strategies.

Reference

  1. Obrador E et al. NAD+ precursors and antioxidants for the treatment of amyotrophic lateral sclerosis. *Biomedicine*. 2021, 9(8): 1000. [Read the full study here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8394119/).
 
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 263 – Breaking the Cycle: The Revolution of Lifestyle Counselling in Type 2 Diabetes Prevention

LMU-263

Breaking the Cycle: The Revolution of Lifestyle Counselling in Type 2 Diabetes Prevention

Source: The Lancet Regional Health (Europe 2022)

Lifestyle Medicine Update (November 2, 2022)

Introduction:

In the midst of a global epidemic of type 2 diabetes, the significance of nutrition and lifestyle counselling has come to the forefront. With a staggering 438 million cases of type 2 diabetes worldwide in 2019, it is clear that our current approach requires a re-evaluation. The prevalence rate of 5,283 cases per 100,000 people paints a disquieting picture, indicating a 49% increase since 1990. The culprits behind this surge are an increasing number of people grappling with excess weight and sedentary lifestyles, all while we fervently embrace the digital age. The consequence? A surge in life-threatening health issues, surging medical care costs, a decline in quality of life, and an alarming rise in mortality. The reliance on drugs alone has fallen short of solving this crisis.

A Finnish Initiative: The Power of Logic and Practicality

However, in the heart of Finland, a groundbreaking initiative emerged, grounded in logic and simplicity. Primary healthcare practitioners embarked on a mission to provide standardized nutrition and lifestyle counselling to over 2,900 prediabetic patients across the nation. In the most triumphant arm of this endeavor, patients were armed with a health app that encouraged them to mark off their daily achievements in healthy dietary and lifestyle choices. Furthermore, they participated in group counselling sessions designed to guide them toward healthier food and activity preferences. The goal was not merely to shed pounds but to elevate the quality of their diet, intensify physical activity, reduce sedentary behavior, improve sleep, cut down on alcohol consumption, and quit smoking. In essence, the aim was to halt the progression of prediabetic conditions to full-fledged type 2 diabetes. The outcomes astounded the world – the group utilizing the health app and receiving group counselling exhibited increased vegetable consumption, improved fat quality in their diets, and a slight reduction in waist circumference.

The Message Resonates: Education and Motivation Trump Medication

What makes this study truly noteworthy is that it marks the first extensive, randomized, controlled study involving primary healthcare practitioners, exploring the interplay of a digital app and group-based lifestyle counselling. The significance of this revelation cannot be overstated. In a landscape where the management of diabetes and prediabetes often revolves around medication, this study shines a light on the transformative power of patient education, motivation, and digital adherence tracking. In an era where digital health apps and devices are taking center stage, it is becoming increasingly clear that the most effective approach lies in merging these technologies with personalized wellness and nutritional medicine counselling. The human connection remains a vital component in guiding individuals toward the lifestyle changes essential for their optimal health. If you’re among the ranks of those with prediabetes or type 2 diabetes, seeking out a healthcare provider who can collaborate with you to facilitate nutritional and lifestyle changes while employing a health app for tracking can be a game-changer. It is a potent weapon in the battle to reverse the global trajectory of type 2 diabetes.

Conclusion

In a world that grapples with an escalating diabetes crisis, Finland’s logical approach is a beacon of hope. It underscores the transformational power of lifestyle counselling and the innovative use of digital health apps. In an era where the prevalence of type 2 diabetes continues to soar, the time for change is now. With the marriage of technology and human support, we have a potent strategy to halt the diabetes epidemic and foster a healthier, brighter future.

References

  1. Timo A. Lakka, Kirsikka Aittola, Elina Järvelä-Reijonen, Tanja Tilles-Tirkkonen, Reija Männikkö, Niina Lintu, Leila Karhunen, Marjukka Kolehmainen, Marja Harjumaa, Elina Mattila, Riia Järvenpää, Miikka Ermes, Santtu Mikkonen, Janne Martikainen, Kaisa Poutanen, Ursula Schwab, Pilvikki Absetz, Jaana Lindström, Jussi Pihlajamäki. Real-world effectiveness of digital and group-based lifestyle interventions as compared with usual care to reduce type 2 diabetes risk – A stop diabetes pragmatic randomized trial. *The Lancet Regional Health – Europe*, 2022. [Read the full study here](https://www.sciencedirect.com/science/article/pii/S266677622200223X?via%3Dihub).
  2. Science Daily, October 27, 2022. [Read more here](https://www.sciencedaily.com/releases/2022/10/221027124041.htm).
  3. Type 2 Diabetes Worldwide Stats and Trends: [Explore here](https://www.frontiersin.org/articles/10.3389/fendo.2022.838027/full#:~:text=Type%202%20diabetes%20accounted%20for,since%201990%20(Table%201)).
 
 
Eat Smart, Live Well, Look Great,

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Dr. James Meschino

ABOUT THE AUTHOR

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

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LMU 262 – Defying Dementia: The Powerful Link Between Blood Pressure and Cognitive Health

LMU-262

Defying Dementia: The Powerful Link Between Blood Pressure and Cognitive Health

Source: Neuroscience News (October 2022)

Lifestyle Medicine Update (October 26, 2022)

Introduction:

The road to preserving our cognitive vitality is an enticing journey, and science has unveiled a crucial milestone along this path. High blood pressure, a known precursor to heart attacks and strokes, has been thrust into the spotlight as a potential guardian against dementia. A groundbreaking study conducted in 2022 unearthed a stunning revelation: Lowering high blood pressure in individuals aged 69 and older could significantly reduce the risk of dementia. This revelation ignites hope for millions worldwide, and the journey begins by exploring the fascinating discoveries made by researchers delving into the intricate connection between blood pressure and cognitive health.

The Grand Study: Unveiling the Link

Within the realm of medical research, the magnitude of this revelation is matched only by the scale of the study. Over 28,000 individuals from 20 countries, with an average age of 69 and a history of high blood pressure, ventured into a comprehensive examination. The scientists dissected data from five double-blind placebo-controlled randomized trials and meticulously followed the participants until the onset of dementia. Averaging just over four years of follow-up, the study unveiled a profound truth. As one of the researchers enthused, “We found there was a significant effect of treatment in lowering the odds of dementia associated with a sustained reduction in blood pressure in this older population.” Furthermore, they proclaimed, “Our results imply a broadly linear relationship between blood pressure reduction and lower risk of dementia, regardless of which type of treatment was used.” In essence, the extent of blood pressure reduction directly correlates with a diminished risk of dementia, irrespective of the method employed, whether it’s pharmaceutical intervention, exercise, weight loss, or dietary supplementation.

The Myths Shattered: All Means Lead to the Same End

In the past, tantalizing possibilities hinted at the superiority of certain blood pressure-lowering drugs known as ARBs (angiotensin receptor-blockers) in reducing dementia and Alzheimer’s risk. However, the monumental review in 2022 shatters these myths. It demonstrates that simply lowering high blood pressure, by any available means, is a formidable shield against dementia as the years roll by. Apart from pharmaceutical treatments, a treasure trove of natural approaches stands as potent allies in the battle against high blood pressure. Shedding excess body fat, engaging in regular aerobic exercise, curtailing salt intake, increasing daily calcium intake, harnessing the power of Coenzyme Q10 and Hawthorn supplements, incorporating omega-3 fats, and embracing meditation and progressive relaxation techniques are among the powerful methods at our disposal.

The Looming Dementia Epidemic

Dementia, a menacing spectre, has been growing relentlessly on a global scale, currently afflicting approximately 50 million individuals worldwide. Alarming projections indicate that this figure is set to triple by 2050, primarily fuelled by aging populations. The financial toll of dementia is staggering, with healthcare costs estimated at US$20,000-$40,000 per individual annually in the United States. In light of these harrowing statistics, monitoring your blood pressure becomes a paramount responsibility. If it climbs to concerning heights, a silver lining emerges in the form of drugs that can offer a lifeline. Nevertheless, the message is clear – lifestyle medicine, a complementary approach to conventional treatment, should not be overlooked. The amalgamation of diet, exercise, weight loss, supplementation, and mind-body techniques can either reduce the need for high blood pressure medications or lower their required dosage, thus minimizing potential adverse side effects.

Conclusion

The quest to safeguard our cognitive faculties has taken a significant stride. The revelation that lowering high blood pressure is intrinsically linked to a reduced risk of dementia is a beacon of hope for millions at risk of cognitive decline. In the journey to a healthier heart and mind, both pharmaceutical and natural interventions offer a formidable alliance. This revelation, founded on a colossal 2022 study, propels us forward in the battle against dementia.

Reference

  1. “Best evidence yet that lowering blood pressure can prevent dementia.” *Neuroscience News*, October 25, 2022. [Read more here](https://neurosciencenews.com/blood-pressure-dementia-21721/).

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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