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Time-Restricted Eating — A Powerful Way to Prevent Dementia


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2020/03/12/time-restricted-eating-autophagy-alzheimers.aspx

Analysis by Dr. Joseph Mercola
March 12, 2020

STORY AT-A-GLANCE

  • Time-restricted eating is a powerful approach that facilitates weight loss and helps reduce your risk of chronic diseases like Type 2 diabetes, heart disease, cancer and neurodegenerative diseases
  • Among the many benefits of time-restricted eating is the upregulation of autophagy and mitophagy — natural cleansing processes necessary for optimal cellular renewal and function
  • Research strongly suggests caloric restriction and time-restricted eating help combat Alzheimer’s through these autophagy pathways
  • The pathology hallmarks of Alzheimer’s include amyloid beta plaques and tau tangles. Other pathological events frequently seen in Alzheimer’s patients include synaptic deficits, mitochondrial dysfunction, oxidative stress and neuroinflammation
  • Many of these are the result of insufficient autophagy, and one of the simplest ways to upregulate autophagy is by implementing time-restricted eating

Research overwhelmingly supports the notion that ditching the “three square meals a day” approach in favor of time-restricted eating (also referred to as intermittent fasting) can do wonders for your health, as your body simply cannot function optimally when there’s a continuous supply of calories coming in.

The cycling of feasting (feeding) and famine (fasting) mimics the eating habits of our ancestors and restores your body to a more natural state that allows a whole host of biochemical benefits to occur.

It’s a powerful approach that not only facilitates weight loss, but also helps reduce your risk of chronic diseases like Type 2 diabetes, heart disease, cancer and Alzheimer’s.

While there are many variations, time-restricted eating typically involves not eating for at least 14 consecutive hours a day. However, not eating for 16 to 20 hours is likely closer to a metabolic ideal. This means you eat all of your meals for the day within a four- to eight-hour window.

Among the many benefits of time-restricted eating is the upregulation of autophagy and mitophagy — natural cleansing processes necessary for optimal cellular renewal and function. In a January 2020 review paper,1 researchers explain how caloric restriction helps combat Alzheimer’s specifically, through these autophagy pathways.

Preventing Alzheimer’s Through Time-Restricted Eating

As explained in “The Effects of Caloric Restriction and Its Mimetics in Alzheimer’s Disease Through Autophagy Pathways,”2 two of the pathology hallmarks of Alzheimer’s are amyloid beta plaques and neurofibrillary tangles formed by aggregates of tau protein.

“The aberrant accumulation of these misfolded and aggregated proteins results in neurotoxicity, and AD is therefore recognized as a proteinopathy,” the paper states. Other pathological events frequently seen in the brains of Alzheimer’s patients include:3

  • Synaptic deficits and axonal degeneration
  • Mitochondrial dysfunction
  • Abnormal metal homeostasis
  • Oxidative stress
  • Neuroinflammation

Many of these occur as a result of “insufficient elimination of neurotoxic proteins or damaged intracellular organelles,” the paper notes. In other words, they occur when there’s insufficient autophagy occurring in your body. The good news is you can upregulate autophagy, and one of the simplest ways is by implementing time-restricted eating. As explained in this review:4

“Autophagy is a catabolic mechanism that ensures the removal of misfolded or aggregated proteins and maintains the turnover of cytoplasmic components.

Under conditions of starvation or energy deficiency, phagophores are synthesized de novo in the cytoplasm from newly synthesized lipids or from intracellular organelles with membrane structures, such as the endoplasmic reticulum.

Phagophores elongate and curve to form double-membrane autophagosomes, which then encapsulate cytosolic materials, misfolded proteins, or long-lived proteins.

After fusion with lysosomes, any cargo is degraded by lysosomal enzymes. The autophagic process provides a strategy for clearing misfolded or aggregated proteins in proteinopathic disorders. Failure of autophagy leads to the accumulation of aggregates, which results in neurotoxicity and disease progression.”

Autophagy Dysfunction in Neurodegenerative Disorders

Autophagy dysfunction has been identified in several neurodegenerative and neuropsychiatric disorders and diseases, including Alzheimer’s, Parkinson’s, amyotrophic lateral sclerosis (ALS), Huntington’s disease, ischemic stroke, schizophrenia and even drug addiction.5

Hence, it is believed that autophagy activation has an important role to play in the prevention and treatment of these conditions. Importantly though, using autophagy stimulators such as drugs, gene therapy or supplements can have undesirable side effects in some people, and may not be ideal.

Time-restricted eating, or calorie restriction, the authors note, is a safer and likely more effective strategy for most. So, just how does calorie restriction or intermittent fasting induce autophagy?

There are several mechanisms at play, but two important ones are activation of monophosphate-activated protein kinase (AMPK) and inhibition of the mammalian target of rapamycin (mTOR) pathway.6

Calorie restriction also helps ameliorate Alzheimer’s and other degenerative conditions by lowering inflammation and improving insulin sensitivity, mitochondrial function and oxidative stress.

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The Benefits of AMPK Activation

AMPK is an enzyme essential for maintaining energy balance. It consists of three proteins (called sub-units) that together create a functional enzyme. AMPK is expressed in various tissues, including the brain, liver, skeletal muscle and fat cells, and is essential for activating autophagy.

It’s sometimes referred to as a “metabolic master switch” because it plays an important role in regulating metabolism.7 It shifts energy toward cellular repair and maintenance, thus helping your body return to homeostasis (balance).

Low AMPK has been linked to insulin resistance, mitochondrial dysfunction, obesity, neurodegeneration and chronic inflammation. Activating AMPK produces many of the same benefits as exercise, dieting and weight loss,8 all of which are known to benefit a range of chronic diseases and ill health.

AMPK is also an important neuroprotector,9 thus making it particularly relevant in Alzheimer’s prevention and treatment. In addition, AMPK stimulates cellular and mitochondrial autophagy (mitophagy) and mitochondrial biogenesis, as well as five other critically important pathways:

  • Insulin
  • Leptin
  • mTOR
  • Insulin-like growth factor 1 (IGF-1)
  • Proliferator-activated receptor gamma co-activator 1-alpha (PGC-1α)

Benefits of mTOR Inhibition

MTOR is also an important pathway responsible for controlling autophagy. When you inhibit mTOR — which you can do through time-restricted eating — you activate autophagy. MTOR is basically a nutrient sensor. While insulin primarily senses your intake of carbohydrates, mTOR primarily senses protein.

That said, other nutrients can also activate or inhibit mTOR. Nutrients that activate mTOR include branched-chain amino acids, glutamine, methyl folate and vitamin B12.

Nutrients that inhibit mTOR include polyphenols like curcumin, fisetin, quercetin, resveratrol (found in wine) and epigallocatechin gallate (EGCG, found in green tea). Organic coffee and dark chocolate also contain high amounts of mTOR inhibiting polyphenols.

Why Cycling in and Out of Autophagy Is so Important

One of the reasons time-restricted eating works so well is because you’re cycling through autophagy on a daily basis (opposed to only occasionally, were you to do longer fasts once a month or quarterly, for example).

This cycling is really crucial. You don’t want to inhibit mTOR and activate autophagy all the time. There needs to be a balance between breaking down and building back up.

When you eat, your insulin goes up, mTOR is activated and autophagy is inhibited, thus allowing for cellular rebuilding and growth. Then, when you fast, insulin goes down, mTOR is inhibited and autophagy activated, thus allowing for the breakdown and elimination of dysfunctional cellular components. The next time you eat, the cycle of rebuilding begins anew, and so on.

When you’re continuously eating, autophagy will be severely inhibited. As a result, damage continues to build up as damaged cells cannot be efficiently eliminated and regenerated. Many hormonal shifts also occur during fasting, including growth hormone.

Opinions about how long one should fast each day varies. As a general rule, the recommended range is between 12 and 18 hours of fasting each day. I’m of the opinion that 16 to 18 hours of fasting might be the sweet spot, as this allows your body to deplete the glycogen stores in your liver more and suppress mTOR and activate autophagy better.

Time-Restricted Feeding Improves Brain Function

As noted in “The Effects of Caloric Restriction and Its Mimetics in Alzheimer’s Disease Through Autophagy Pathways,” a number of animal studies have demonstrated that time-restricted eating helps prevent memory loss and improve cognition. The authors state, in part:10

“[Intermittent fasting] has been reported to optimize brain function and increase neuronal resistance to injury and disease … Behavioral improvements in AD mice that undergo IF might occur because of the effects of IF on balancing hippocampal excitability.

In addition, IF prevents memory loss in ovariectomized rats infused with amyloid beta in hippocampal regions … short-term fasting (24 or 48 hours) was capable of enhancing neuronal autophagy in 5xFAD mice, which is a severe AD model …”

The Case for Eating Less, Period

Both animal and human studies also suggest people with a low calorie intake overall have a reduced risk for Alzheimer’s compared to those eating a high-calorie diet.11

In one animal study, animals whose diet was 30% lower in calories than normal restored memory performance after 10 months. High-calorie diets were also shown to result in autophagic failure in the hippocampus.12

Animal studies have further demonstrated that low-calorie diets reduce the amount of amyloid beta and tau in the brain, while high-calorie diets increase them.13

The beautiful characteristic of time-restricted eating is that it appears to replicate most of the metabolic benefits of calorie restriction without actually restricting calories. Additionally, because it is such a restricted eating window and a person’s appetite is reduced, they typically wind up eating fewer calories anyway without any feeling of deprivation.

Siim Land does a great job on expanding on the differences between these two as they relate to longevity in the video at the top of the article. Even though the comparison is to longevity, the same pathways are also active in Alzheimer’s, such as sirtuins, AMPK and NAD+.

Calorie Restriction Mimetics

“The Effects of Caloric Restriction and Its Mimetics in Alzheimer’s Disease Through Autophagy Pathways” also addresses the use of calorie restriction mimetics, compounds that mimic the effects of calorie restriction. The most thoroughly studied and well-recognized mimetic is resveratrol, a polyphenol found in grape skins and certain berries, including blueberries and cranberries. According to the authors:14

“Several studies have revealed the potential efficacy of resveratrol supplementation for the prevention and treatment of AD. For example, treatment with resveratrol prevents neurotoxicity in cultured cells exposed to amyloid beta.

In addition, in a rodent model of AD, resveratrol alleviated memory deficits, maintained the integrity of the blood-brain-barrier, ameliorated the plaque burden, in habited tau pathology, and suppressed microglial activation …

The anti-amyloidogenic and neuroprotective effects of resveratrol in AD appear to be strongly associated with enhanced autophagic activity. Resveratrol activates SIRT1-dependent autophagy, which contributes to an attenuation of the neurotoxicity caused by amyloid beta. Moreover, resveratrol represses mTOR signaling and induces autophagy by activating the AMPK signaling pathway.”

Other Alzheimer’s Prevention Guidelines

Aside from time-restricted eating, there are many other strategies that will help prevent (and in some cases, treat) Alzheimer’s. Here’s a rundown of what I believe are some of the most important:

Avoid trans fat and industrially processed vegetable oils — While diets high in healthy fats and antioxidants can go a long way toward warding off dementia, diets high in trans fats and processed omega-6 oils will promote it.

Research15 published in the October 2019 issue of Neurology found a strong link between trans fat consumption and incidence of dementia and its various subtypes, including Alzheimer’s. The worst dietary culprits were pastries, margarine, candy, caramels, croissants, nondairy creamers, ice cream and rice crackers.16 Similarly, the oxidized omega-6 fat found in processed vegetable oils can cause significant harm to your brain when consumed in excess.

Avoid sugar and refined fructose — Ideally, you’ll want to keep your sugar levels to a minimum and your total fructose below 25 grams per day, or as low as 15 grams per day if you have insulin resistance or any related disorders.
Increase consumption of healthy fats, including marine-based omega-3 — Beneficial health-promoting fats that your brain needs for optimal function include coconut oil, organic butter from raw milk, ghee, grass fed raw butter, olives, organic virgin olive oil, nuts like pecans and macadamia, free-range eggs, wild Alaskan salmon and avocado.

Also make sure you’re getting enough animal-based omega-3 fats from small fatty fish such as anchovies and sardines, or take a phospholipid-based supplement such as krill oil. High intake of the omega-3 fats EPA and DHA help prevent cell damage caused by Alzheimer’s disease, thereby slowing down its progression, and lowering your risk of developing the disorder.

Avoid gluten and casein (primarily wheat and pasteurized dairy, but not dairy fat, such as butter) — Research shows your blood-brain barrier is negatively affected by gluten.17 Gluten also makes your gut more permeable, which allows proteins to get into your bloodstream, where they don’t belong. That then sensitizes your immune system and promotes inflammation and autoimmunity, both of which play a role in the development of Alzheimer’s.
Optimize your gut flora by regularly eating fermented foods or taking a high potency and high quality probiotic supplement.
Improve your magnesium level — Magnesium threonate appears promising for supporting cognition and may be superior to other forms. To learn more, see “Cognitive Benefits of Magnesium L-Threonate.”
Optimize your vitamin D levels with safe sun exposure — Researchers believe optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health.

Vitamin D may also exert some of its beneficial effects on Alzheimer’s through its anti-inflammatory and immune-boosting properties. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer’s. For more information, see “Link Between Vitamin D Deficiency and Dementia Confirmed.”

Avoid and eliminate mercury from your body — Dental amalgam fillings, which are 50% mercury by weight, are one of the major sources of heavy metal toxicity. However, you should be healthy before having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.

Also avoid flu vaccinations as most contain mercury, aka thimerosal, a well-known neurotoxic and immunotoxic agent.

Avoid and eliminate aluminum from your body — Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. For detox guidance, see “The Three Pillars of Heavy Metal Detoxification.”
Exercise regularly — It’s been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized,18 thus slowing down the onset and progression of Alzheimer’s. Exercise also increases levels of the protein PGC-1alpha. Research has shown that people with Alzheimer’s have less PGC-1alpha in their brains and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer’s.
Avoid anticholinergics and statin drugs — As detailed in “Common OTC Drugs Can Cause Dementia,” drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.
Statin drugs are also problematic as they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.

Boosting Mitochondrial Biogenesis With Ginger

© 18th January 2020 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:
www.greenmedinfo.com/blog/boosting-mitochondrial-biogenesis-ginger

Posted on: January 18th 2020 at 4:00 pm
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

Is the Mediterranean Diet the Best Diet on the Planet?

© 28th January 2020 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:
https://www.greenmedinfo.com/blog/mediterranean-diet-best-diet-planet

Posted on: Tuesday, January 28th 2020 at 1:15 pm

The Mediterranean Diet has been rated as the healthiest diet on the planet three years in a row, and as the meals are simple to prepare and truly delicious, it has also been ranked as the easiest diet to follow long term

The diet itself is based upon the eating habits of people living around the Mediterranean Sea: Spain, France, Italy, Greece, and Turkey, as well as middle eastern and northern African countries.

What these cuisines have in common is the consumption of fresh, seasonal, whole foods featuring vegetablesfruitsbeansnutsherbs and spices; the predominate use of extra-virgin olive oil instead of butter, margarine, or vegetable oils; moderate amounts of seafood and poultry; and the moderate consumption of red wine. What the Mediterranean diet specifically has avoided is processed foods, sugar, sweeteners, and artificial flavors. Red meats are rarely on the menu or are used sparingly to flavor a dish.

Overall, a Mediterranean eating plan is extremely versatile. You can follow a vegetarian version very easily. You can skip breakfast and include partial intermittent fasting and benefit from ketosis several mornings per week. And as I’ll expand upon shortly, you can also limit the glycemic load (sugar-load) to enhance blood sugar control and weight loss.

For 2020, The US News and World Report rated the Mediterranean diet as:

  • The best diet overall
  • The best diabetes diet
  • The best diet for healthy eating
  • The best plant-based diet
  • The easiest diet to follow

It won similar awards in 2018 and 2019. These honors should not be too surprising, as Mediterranean countries have some of the longest life spans on the planet and they have lower rates of heart disease, diabetes, memory loss, cancer, and obesity than nearly all other western countries. The people of Spain, who follow the Mediterranean diet perhaps the closest, have the longest lifespan and the best health of any country in the Western world, and are anticipated to surpass Japan for longest lived country on the planet by 2030.

Considering all these benefits, I felt compelled to write a book, The Mediterranean Method, to help promote this eating plan and to make it simple to follow. The research included reading nearly 1,000 scientific journal articles, plus, my wife Nicole and I bought a sailboat in Europe with the goal to evaluate the food, lifestyle, and health habits of people living on the Mediterranean Sea. We spent 10 months sailing from Spain to Turkey during the spring and summers of 2018 and 2019. We followed the coastline along Spain, France, Corsica, western Italy, across to Greece and through the Cyclade Islands, and on to Turkey. We visited small ports, food markets, mom and pop family run restaurants, and searched for regional recipes that were easy to prepare, delicious, and healthy. What was amazing was how inexpensive and delicious the food was. And how opinionated locals were about how to prepare a dish within each region. Whether one worked in a food market, at a gas station, or drove a taxi, everyone cared about what ingredients went into local dishes and how they were prepared.

Let’s look more closely at the top three health benefits from following a Mediterranean Diet:

  • Better Weight Control
  • Reverse and Prevent Heart Disease
  • Improve Cognitive Function and Prevent Memory Loss

Better Weight Control

In 2016, Dr. Joseph Mancini and his colleagues evaluated five randomized weight-loss trials with more than 1,000 subjects on various dietary regimens including low-fat, low-carb, and Mediterranean. These subjects were followed for at least 12 months, a meaningful length of time given most people lose weight in the short term and regain it later. The research found that the Mediterranean Diet was more effective than the low-fat diet, and equally as effective as a low-carb diet over the long-term. What’s more, they concluded that those following the Mediterranean Diet not only lost weight, but they had the best improvements in lipid and metabolic profile. The typical weight loss ranged from 10 to 22 pounds lost throughout the 12-months.

Preventing Heart Disease

Heart disease remains the #1 killer for men and women, even though studies have shown we can prevent 90 percent of heart disease with the right lifestyle changes–our biggest challenge is finding a diet and lifestyle that people are willing to follow long-term.

In 2003, the Greek EPIC trial showed that the closer subjects followed a Mediterranean eating plan, the lower their rate of cardiovascular events. Subsequent studies have shown that the closer people living outside the Mediterranean follow this same diet, the less heart disease and longer life they enjoy.

Then in 2018, the large-scale landmark PREDIMED study with over 7,000 subjects published in The New England Journal of Medicine affirmed the cardiovascular-fighting reputation of the Mediterranean Diet; those who followed a Mediterranean diet and added extra nuts or olive oil had 30% fewer events than those following a low-fat diet.

Data published from my own clinic has shown that in patients who follow a low-glycemic version of a Mediterranean diet, the average person shrinks their artery plaque load over time (measured with carotid ultrasound testing), and amazingly, hundreds of our patients had more than a 10% regression in their arterial plaque load over an average of 2-3 years.

Enhancing Cognition and Preventing Memory Loss

The most expensive disease in the U.S. and most western countries is dementia; recent estimates are that the total bill to treat it exceeds $278 billion per year. More startling is that the rates of memory loss and Alzheimer’s disease are predicted to double over the next 15 years.

Yet, just as we can prevent most cases or heart disease, there is now growing evidence that we can also prevent dementia and cognitive decline with the right lifestyle changes. PREDIMED researchers tracked the impact on cognition of the dietary interventions over 6.5 years on over 500 participants and controlled for multiple lifestyle and health factors. Those randomized to a low-fat diet had lower overall cognitive scores and more progression to dementia than those in the Mediterranean diet group.

Many other studies have also shown cognitive improvement and/or reduced cognitive impairment with following a Mediterranean diet, including the FINGER trial, Three-City study in France, the Chicago Health and Aging Project (CHAP), and in a group of more than 1,200 Puerto Rican adults living in the U.S.

Data published from my own clinic confirmed that the closer a person follows these dietary recommendations, the better their brain processing speed and cognitive scores, results which have continued over 12 years of follow up.

Myths Regarding a Mediterranean Diet

Despite the many health benefits of this eating plan, and the delicious food it provides, there are several misunderstandings that threaten to eliminate these benefits. Let’s clarify several right now, dealing with the top six myths.

MYTH #1. YOU CAN EAT ALL THE HEALTHY FOOD YOU WANT

There’s no need to put a hard limit on daily servings of vegetables (you won’t overdo it because you’ll naturally fill up on fiber), but it is possible, for instance, to overeat walnuts or almond butter, or use too much olive oil, particularly if you’re dipping pieces of bread into it.

MYTH #2. EATING MEDITERRANEAN MEANS EATING PASTA, BREAD AND PIZZA

You can easily overdo the portion size, even with whole grains. When you see grains and cereals on the Mediterranean diet, this doesn’t mean a giant platter of pasta, unlimited bread (even if it’s organic and whole grain), or bowls of rice (even if it’s brown rice). It’s important to control your portions of grains and cereals, and as you’ll read in a moment, of all the food components listed in the Mediterranean diet, whole grains provide the least health benefit.

Further, when you grind a grain into flour, such as bread, that processed grain has a much higher glycemic load (sugar load) than the same amount of whole grain. If we want healthy blood sugar control, we all need to limit or avoid even whole grain products that are processed into flour—such as bread, crackers, cake, and pancakes.

MYTH #3. EATING SEAFOOD ON OCCASION WILL BENEFIT YOUR HEART

Eating fish merely a few times a month won’t yield the disease-fighting benefits of the Mediterranean diet, particularly for the heart and brain. Because of the benefits from consuming long chain omega-3 fats that are found only in seafood, aim to eat seafood at least twice a week–preferably three to five times per week. Seafood includes fish, shellfish, and seaweed.

If you are vegetarian, or avoid fish and shellfish for other reasons, plan to either eat seaweed several times per week, as in a cup portion of seaweed salad, or take a seaweed DHA supplement daily.

MYTH #4. ALL CHEESES (AND YOGURTS) ARE CREATED EQUAL

Treating pasteurized cheese as a go-to food–compared, for example, with raw, probiotic-rich and vitamin K2-loaded camembert–is a mistake. The same goes for yogurt and kefir. Many of my patients are shocked when I explain that fruit-flavored yogurt has more sugar than ice cream. As with so many components of the Mediterranean diet, when choosing your foods, simple and unsweetened is best.

If you avoid dairy products, you still need some source of probiotic food source, which can easily be obtained by using coconut yogurt sources, and other pickled foods, such as sauerkraut, olives, capers, and Asian foods such as miso and kombucha.

MYTH #5. YOU CAN SKIP THE BEANS

Don’t miss out on this fiber-packed superfood that is one of the best foods for controlling blood sugar, and it’s the #1 all-time top food for blocking disease-causing oxidation. They are also loaded with fiber, protein, B vitamins, and calcium. In Mediterranean cuisine, beans are the healthy foundation for countless meals and are used often as a side dish as well.

However, 10% of people appear to be lectin intolerant–they develop major gastrointestinal symptoms when they consume beans. The process of soaking (so called sprouting) appears to help, but if you have a lectin intolerance, just like any food intolerance, then avoid beans.

MYTH #6. YOU CAN USE EXTRA-VIRGIN OLIVE OIL FOR ALL YOUR COOKING NEEDS

Don’t use extra-virgin olive oil for high-heat cooking, or even medium-high heat. Once it reaches 400ºF–its smoke point, the maximum temperature it can reach before it breaks down and becomes a damaged fat–extra-virgin olive oil starts losing nutritional value, not to mention its complex and delicate flavors. For medium-high heat cooking, use avocado and/or almond oil) instead.

Save flavorful extra-virgin olive oil for drizzling over foods, making dressings, and for low or medium heat cooking.

Adapting the Mediterranean Diet to the 21st Century

Despite all these clear health benefits, there are some limitations related to the Mediterranean diet that should be applied to living in the 21st century.

First, the original Mediterranean diet was followed by farmers, fisherman, and herders–men and women who were physically active for 6 to 10 hours per day. Very few can achieve this much movement today. We therefore need to modify an eating plan with a lower glycemic load to match our activity level.

Second, studies that have evaluated the Mediterranean diet have also assessed what components of the traditional eating plan had the most and least health benefit. Results from the EPIC trial showed that consuming vegetables, fruit, beans, nuts, and olive oil provided the greatest benefit, and eating whole grains provided the least–likely related to their glycemic load.

A more recent study, The EPIC Greek Cohort study, published in 2012, analyzed adherence to a Mediterranean Diet, and glycemic load intake. It concluded that those who adhered to a Mediterranean Diet and had the lowest glycemic load intake had the best health benefits of all. And if the subjects were overweight, the benefits of following a low-glycemic load version of a Mediterranean Diet were even greater.

This low-glycemic version has the added advantage of appealing to many people who have already shifted towards a low-carb and/or Paleo eating plan, and switching from a low-carb to a Mediterranean diet will usually increase their nutrient dramatically.

Beyond Food

Though there are many proven benefits to following a low-glycemic version of a Mediterranean diet, the health benefits of the Mediterranean lifestyle are not solely limited to food intake. Mediterranean people are more active than we are in the U.S., they spend more time walking and cycling to work and for daily shopping, and they spend more time outdoors and with nature.

How they eat is important as well. They enjoy long, leisurely meals typically with friends and family, which fosters close social connections, which is likely related to the fact that they have lower rates of anxiety and depression than are found in the U.S.

Summary

Let me share my version of the food and lifestyle pyramid of a low-glycemic Mediterranean diet, adapted from my book, The Mediterranean Method.

The pyramid’s foundation is the lifestyle, which features activity, social interaction, cooking, and mindful-leisurely eating.

Foods and beverages that are consumed daily include vegetables, fruits, beans, nuts, olive oil, herbs and spices, yogurt, dark chocolate, and water, with moderate intake of red wine and coffee or tea. Seafood, poultry, eggs, and other probiotic-rich dairy products are on the menu several times a week, although a vegetarian or vegan version without animal protein is very feasible. Whole grains are also an option, although served in small portions (and gluten free as needed).

Unlike many diets that are popular today, notice that almost no real foods are completely banned–for a special occasion, you can still enjoy special treats that fit the affair–the key is that you limit them to a special event, and that you eat real, unprocessed food.

The Mediterranean Diet is not just a short-term eating plan. It has been followed for centuries, generation after generation, tested in numerous long-term clinical studies, and been found to be the best diet on the planet for long term adherence and for healthy eating. The food is delicious, generally simple and easy to prepare, and the ingredients can be found at your local grocery store. This is an eating plan that truly combines proven health benefits with delicious food–no other diet can embrace the saying as well–To Your Health & Bon Appétit!

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

The Importance of Lutein for Eye and Brain Health


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2020/02/10/lutein-eye-health.aspx
Analysis by Dr. Joseph Mercola     

February 10, 2020

STORY AT-A-GLANCE

  • Lutein is well-known for its vision-enhancing properties. Research also suggests it has neuroprotective qualities, improving memory and boosting intelligence
  • There’s an inverse association between lutein levels in the eyes and age-related macular degeneration (AMD), the primary cause of blindness in the elderly, as well as cataracts
  • Lutein has also been shown to prevent cell death caused by retinal detachment when administered in a timely manner, and can help improve night vision
  • Lutein may help prevent neurodegenerative diseases by preventing DNA damage, the depletion of BDNF and the degradation of a synaptic vesicle protein involved in Alzheimer’s and Parkinson’s. It’s also been shown to help maintain the integrity of your brain’s white matter
  • Your body cannot manufacture lutein, so you need to get it from your diet. Lutein is a carotenoid found in egg yolks, avocados, cruciferous vegetables and dark, leafy greens, especially kale and spinach

Lutein — a carotenoid found in egg yolks, avocados, cruciferous vegetables and dark, leafy greens — is well-known for its vision-enhancing properties.1 Research also suggests it has neuroprotective qualities,2 improving memory3 and boosting intelligence.4 As reported in the Senior Resource Guide:5

“Lutein belongs in the subclass of xanthophylls, which have polar molecular structures that possess unique membrane properties, such as fluidity, communication between brain cells, ion exchange, diffusion of oxygen, membrane stability, and the prevention of oxidation and inflammation.

Like other xanthophylls, lutein accumulates in neural tissue. In fact, lutein accounts for most of the carotenoid accumulation in the human brain, and this high concentration of lutein in the brain may indicate its neuroprotective value.

Lutein accumulates in the brain and embeds in cell membranes. There, lutein protects the neuronal structure and function of brain cells. While lutein is distributed in the gray matter of the brain, researchers have detected its presence in the temporal cortex, the prefrontal cortex, and the hippocampus. Lutein accumulates in the brain over a person’s lifespan and may therefore provide lifelong benefits to brain health.”

Your body cannot manufacture lutein, so you need to get it from your diet. Unfortunately, many do not get enough lutein simply because they don’t eat enough vegetables and/or eggs.

How Lutein Protects Your Vision

As its name implies, lutein is found in high concentrations in your macula lutea,6 the small central part of your retina responsible for detailed central vision. It’s also found in your macular pigment (it’s responsible for the yellow hue of the macula7) and the lens of your eye.

Epidemiological research has found an inverse association between lutein and zeaxanthin levels in the eyes and age-related macular degeneration (AMD), the primary cause of blindness in the elderly, and cataracts.8,9

As explained in the 2013 paper,10 “The Role of Lutein in Eye-Related Disease,” lutein and zeaxanthin (another carotenoid present in high concentration in the eyes) help prevent age-related eye degeneration by ameliorating the damage caused by blue light and oxygen free radicals. Blue light is responsible for a majority of the damage to the eye, and lutein selectively absorbs blue light.

According to this paper, “Dietary concentrations between 6 and 20 mg per day of lutein have been associated with a reduced risk of ocular disorders such as cataracts and age-related macular degeneration.”

A more recent scientific review,11 published in 2019 in PLOS ONE, found people who took 10 mg or 20 mg of lutein per day had greater macular pigment optical density (MPOD), and better visual acuity and contrast sensitivity than those who did not supplement.

Macular pigment, the yellow pigmented area found in the center of your retina, acts as “internal sunglasses,” protecting your macula from harmful blue light. The denser your macular pigment, the lower your risk of developing AMD. Greater MPOD is also associated with better visual performance overall.12

According to the authors of the 2019 PLOS ONE review, “The available evidence suggests that dietary lutein may be beneficial to AMD patients and the higher dose could make MPOD increase in a shorter time.” Lutein has also been shown to prevent cell death caused by retinal detachment, when administered in a timely manner,13 and can help improve night vision.14,15

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Lutein’s Role in Brain Health and Cognition

More recent research has also found lutein plays an important role in brain health, and may even help prevent neurodegenerative diseases.16 As noted in the 2012 paper,17 “Neuroprotective Effects of Lutein in the Retina,” lutein benefits your brain and cognition by preventing:

  • DNA damage
  • Depletion of brain-derived neurotrophic factor (BDNF), which is important for brain health
  • Degradation of synaptophysin, a synaptic vesicle protein involved in neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease

Lutein and zeaxanthin have also been shown to help maintain the integrity of your brain’s white matter,18 and this too can lower your risk of age-related decline.

Lutein Benefits Both the Old and the Young

In one 2017 study,19,20,21 which involved 60 adults between the ages of 25 and 45, those with higher levels of lutein in middle-age had more youthful neural responses than those with lower levels.

Carotenoid status was assessed by measuring MPOD, which is also highly correlated with the lutein status in your brain. Most studies have focused on the effects of diet after cognitive decline has already set in.

Here, they wanted to evaluate whether lutein might have a preventive effect, as the process of cognitive decline has been shown to begin far earlier than typically expected. According to the researchers, you can start seeing cognitive deterioration as early as your 30s.

Indeed, the results suggest your diet, and in this case lutein-rich foods, does help keep your brain young. As noted by co-author Naiman Khan, professor of kinesiology and community health at the University of Illinois:22

“Now there’s an additional reason to eat nutrient-rich foods such as green leafy vegetables, eggs and avocados. We know these foods are related to other health benefits, but these data indicate that there may be cognitive benefits as well.”

Lutein has also been shown to benefit younger people. In one such study,23 healthy 18- to 30-year-olds exhibited better brain function after taking lutein and zeaxanthin supplements for a year. Significant improvements were seen spatial memory, reasoning ability and complex attention.

Cognitive Benefits Associated With Higher Lutein Levels

Several other studies support these findings. For example, in one University of Georgia study,24 older adults (mean age 72) taking 10 mg of lutein and 2 mg of zeaxanthin daily for one year were able to maintain their brain function, whereas the placebo group’s verbal learning ability and word recall deteriorated over the course of the study.

The mechanism thought to be responsible for this protective effect was enhanced blood flow through the brain. A number of other studies looking at lutein’s influence on cognition have shown that higher lutein and zeaxanthin levels in the macula are associated with improved:25,26,27

Verbal learning and fluency

Word recall

Executive function such as sorting and prioritizing information and the ability to take action

“Crystallized intelligence”28 — the ability to use learned knowledge and experience (opposed to the ability to logically reason your way through a new situation or problem, which is known as “fluid intelligence”29)

Relational memory performance30,31 — the ability to remember a person’s name when seeing their face, or to retell a story

Other Health Benefits of Lutein

Lutein has also been found to promote health in other ways, beside optimizing vision and cognition. For example, studies have found:

Diets rich in the carotenoids beta-carotene, lutein and lycopene resulted in greater resistance against oxidation of low-density lipoprotein (LDL) cholesterol. Higher plasma concentration of carotenoids was also associated with lower DNA damage.32
Lutein and zeaxanthin in combination with vitamin E appears to improve lung function and respiratory health.33
Plasma levels of antioxidants such as lutein, zeaxanthin, vitamin E, beta-cryptoxanthin, lycopene, alpha-carotene and beta-carotene are inversely correlated with congestive heart failure severity.34
Plasma carotenoid levels are also inversely correlated with prostate cancer.35
Lutein and lycopene enhance eye health by reducing your risk for oxidative stress-induced loss of retinal pigment epithelial (RPE) cells, and inhibiting the cell growth in undifferentiated RPE cells.36
Lutein has been shown to induce autophagy and may help shield your body against certain stresses.37
Lutein and zeaxanthin have also been shown to increase bone density in young, healthy adults.38 Lutein appears to stimulate bone mineralization and formation by suppressing bone resorption.

Lutein-Rich Foods

Lutein is primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. You’ll also find it in orange- and yellow-colored fruits and vegetables. The word lutein actually comes from the Latin word “luteus,” which means “yellow.”

As a general rule, anywhere from 15% 47% of the total carotenoid content in dark green leafy vegetables is lutein.39 Following is a list of foods that are particularly rich in lutein.40,41,42 Most of these also contain zeaxanthin, albeit in lesser quantities than lutein.

  • Egg yolks
  • Kale and spinach
  • Avocado
  • Broccoli
  • Green, red and yellow peppers

Ideally, you’ll want to buy the whole food and consume these foods as close to raw as possible, as the lutein (and other carotenoids such as zeaxanthin) are easily damaged by heat. Accessory micronutrients in the foods that enhance their action also tend to get easily damaged.

While there’s no recommended daily intake for lutein or zeaxanthin, studies have found health benefits for lutein at a dose of 10 milligrams (mg) per day and at 2 mg/day for zeaxanthin.

How to Optimize Lutein Absorption

Lutein and other carotenoids are fat-soluble, so to optimize absorption, be sure to add a little bit of healthy fat to your meal. For example, research43,44 shows that adding a couple of eggs — which contain both lutein and healthy fats — to your salad can increase the carotenoid absorption from the whole meal as much as ninefold.

Ideally, opt for organically-raised, free-range pastured eggs. Not only do they tend to have a better nutritional profile, by opting for pastured eggs you’ll also avoid pesticide exposure and genetically modified organisms. I raise six chickens and typically eat five eggs a day — the yolks raw in my smoothie and the whites cooked with my meat.

The vast majority of commercially available eggs come from concentrated animal feeding operations (CAFOs), where the hens are not permitted to forage on pasture. Instead, they’re typically fed a diet of corn and soy, the vast majority of which are genetically engineered. CAFO eggs are also far more prone to cause foodborne illness caused by salmonella contamination

If you live in an urban area, visiting a local health food store is typically the quickest route to finding high-quality local egg sources. Your local farmers market is another source for fresh free-range eggs. Cornucopia.org also offers a helpful organic egg scorecard45 that rates egg manufacturers based on 22 criteria that are important for organic consumers.

You can often tell the eggs are free-range by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks, indicative of higher amounts of lutein and zeaxanthin. Another way to boost absorption of lutein from your vegetables is to add some raw organic butter or healthy oil such as olive or coconut oil to your salad.

Eat Right to Avoid AMD

To protect your vision over the long haul, aside from making sure you’re eating plenty of lutein-rich foods, you’ll also want to avoid a high-glycemic diet. As reported by Tufts University in 2017:46

“Sheldon Rowan, a scientist in the Laboratory for Nutrition and Vision Research at the Human Nutrition Research Center on Aging at Tufts, said there are plenty of indications that the types of carbohydrates we eat play a role in the development of AMD.

People who eat lots of simple carbohydrates, like those in white bread and sweetened beverages, are more likely to get the disease. This could be because simple carbs break down rapidly during digestion, creating a spike in blood sugar that can lead to widespread inflammation, a condition linked to AMD … If … blood glucose stays low over a long period of time, Rowan said, it can lower incidence of AMD.

To understand why, Rowan tested the two diets on laboratory mice. Over the course of a year, he fed one group of mice ‘high-glycemic’ foods — ones with lots of simple starches. A second group got a ‘low-glycemic’ diet, rich in complex carbs, but otherwise identical in calories and nutrients. In a third group, Rowan switched the mice’s diet from high- to low-glycemic foods halfway through the study.

Sure enough, mice with the low-glycemic diet did not develop AMD, while mice fed the high-glycemic diet almost all came down with the disease … In the mice that switched diets, though, Rowan saw something completely unexpected. Not only did they avoid AMD, but the existing damage to their retinas was reversed.

‘No one had ever seen that before,’ Rowan said of the findings, which were reported in Proceedings of the National Academy of Sciences.47 ‘The most common form of AMD doesn’t really have a treatment right now — but this suggests that just changing to a healthier eating pattern could have a huge impact.’”

Further exploration revealed that high-glycemic diets led to higher levels of advanced glycation end products (AGEs), which Rowan points out are “toxic end products of sugars” that “can damage the proteins and lipids that a cell needs to function.”

In the retina, the damaged proteins accumulate forming drusen, yellow deposits that damage your retinal cells.48 Elevated insulin levels also affect the development of your eyeball, making it abnormally long, thereby causing near-sightedness.49

Following my nutrition plan will help normalize your insulin level by reducing, or eliminating, excess sugar and processed grains from your diet. To learn more about which foods can help safeguard your vision, please see my previous articles, “Eat Right to Protect Your Eyesight,” and “The Best Foods for Healthy Eyes.”

– Sources and References

Coconut Oil Improves Brain Function in Alzheimer’s Patients

© 11th January 2020 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter

Reproduced from original article:
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Alzheimer’s disease is a devastating degenerative brain condition that affects millions of people in the U.S. While pharmaceutical treatments have long lists of side effects, there is a natural food-based intervention that has proven effective in improving key brain functions. The best part is, it’s probably in your food pantry right now

If you’re a regular reader of GreenMedInfo.com, you’re likely to have seen numerous articles detailing the dozens of healthy uses for coconut oil that are backed by science. From balancing blood sugar[i] and hormones[ii] to healing burns[iii] and ulcers,[iv] it seems there is hardly an ailment that is not soothed or supported by adding this nutrition-dense fat to your diet.

Coconut Oil: The Brain’s Preferred Fuel?

In 2018, researchers added to the knowledge base with confirmation of coconut oil’s usefulness as a brain-boosting superfood. The pilot study,[v] published in July 2018 in the Journal of Alzheimer’s Disease, has shown that a Mediterranean diet, rich in coconut oil, improves the main cognitive functions in patients with Alzheimer’s disease (AD).

Conducted by a multidisciplinary team of researchers from the Catholic University of Valencia, Spain, the aim of the study was to detect changes in key cognitive functions of patients with AD after following a traditional Mediterranean diet boosted by therapeutic doses of coconut oil.

Study methods were prospective, longitudinal, qualitative and analytic, meaning participants’ health and behaviors were studied across time to observe unknown and unpredicted changes in outcomes. Inclusion criteria were diagnosed AD patients, aged 65 to 85 years old, who were institutionalized in the Alzheimer’s Family Association of Valencia (AFAV).

A representative sample size of 44 participants was ultimately selected from the original pool of 458 AFAV patients, with criteria excluding patients who were diagnosed with other types of degenerative cognitive disorder or verbal disability that prevented them from answering test questions, and excluding patients with any metabolic chronic disease or who had been treated with drugs such as antidepressants, antipsychotics or hypnotic drugs, which could alter cognitive functions.

The 44 participants were randomly divided into two homogenous groups comprised of 22 patients each: an experimental group receiving coconut oil supplementation and a control group that did not receive coconut oil. Both groups followed an isocaloric Mediterranean diet that was shown in previous studies to be associated with a decrease in cognitive impairment in AD patients.

In the Mediterranean diet implemented in this study, proteins accounted for 15% of total calories, carbohydrates for 55% and lipids for 30% of overall energy intake. Calorie intake was the same for all participants, taking into account that in the experimental group, lipids were reduced so that by adding the coconut oil supplement, the daily lipid amount for all study participants was the same. The dietary intervention was conducted over a period of 21 days.

Cognitive changes in participants were measured by the same institutional psychologist, blind to study protocols, who conducted the “7-Minute Screen,” an assessment that measures “temporal orientation, visuospatial and visuoconstructive abilities.” Visuoconstructive disabilities are represented by difficulty doing math, driving and writing, among other common daily tasks. Patients were assessed the day before dietary therapy and the day after therapy throughout the 21-day intervention.

Alzheimer’s: Most Prevalent Brain Disorder

According to researchers, “Alzheimer’s disease (AD) is the most prevalent neurodegenerative disorder, and new therapies are needed.” This study was a method of proving their hypothesis that coconut oil can be a beneficial source of ketone bodies, an alternative brain fuel to glucose for AD patients whose hypometabolism, or poor glucose utilization, is a factor in their disease.

In addition to serving as a fuel source for brain metabolism, ketone bodies, in adequate doses, regulate glutamate release in the synaptic cleft, the space between neurons that transmits impulses.[vi] Glutamate is a neurotransmitter that is involved in most aspects of normal brain function.[vii]

Researchers stated that gender is a significant factor in AD, with women more commonly affected than men.

The trial groups had 75% female and 25% male patients, reflecting the same percentages of gender distribution as the disease itself.[viii] In the published paper, the scientists noted the insidious onset of Alzheimer’s disease, which initially becomes apparent through “progressive loss of episodic memory, followed by gradual impairment of declarative and non-declarative memory.

Later, loss of other main cognitive functions, such as language, executive functions, attention span, and working memory, have also been observed as well as alterations in temporal orientation, visuospatial ability, and visuoconstructive ability.”[ix]

After a baseline assessment of all participants using the 7-Minute Screen, dosing commenced consisting of 20 milliliters (mls) of coconut oil, twice daily, for a total daily dose of 40 mls. This amount of coconut oil had previously demonstrated effectiveness at improving cognitive functions over 21 days in human[x] and mice studies.[xi]

Coconut Oil Improves Information Processing and Memory in AD Patients

Results were both confirming of the researchers’ hypothesis regarding the benefits of coconut oil and encouraging for proponents of natural disease interventions:

“Taking a closer look at the changes observed in the group that received coconut oil, these changes seem to point to the fact that certain cognitive functions improved … such as temporal orientation (information processing), semantic memory and episodic memory …

[These improvements] … could be explained by the decrease in insulin resistance due to the action of ketone bodies, since memory improvement has been observed after intranasal administration of insulin in AD patients, which increases glucose metabolism.”[xii]

An important observation was made regarding the potential for brain recovery with coconut oil: “It could be deduced that not all regions of the cerebral cortex recover to the same degree.”[xiii] Regarding gender differences, researchers observed that “female patients recover more easily than male patients, which confirms our previous results, where a global cognitive improvement was shown in women.”[xiv]

They hypothesize that these results could possibly be explained by hormonal differences in sex, “but not only with respect to low estrogen levels but also … by testosterone, whose levels of production are much lower in women with AD and cause them to have higher insulin resistance.”[xv] Researchers concluded that the positive effects of coconut oil are not gender- or state-specific, however, the benefits are “more evident in women with mild-moderate state [AD].”

Final conclusions of the study were that an isocaloric, coconut oil-enriched Mediterranean diet improves cognitive functions in patients with AD, with differences according to patient sex and degree of severity of the disease.[xvi] They issued a call for further studies of this type to add to this important body of evidence.

To learn more about the health benefits of coconut oil, GreenMedInfo.com has more than 70 abstracts in the world’s most widely referenced natural health database.


References

[i] Protective and Antidiabetic Effects of Virgin Coconut Oil (Vco) on Blood Glucose Concentrations in Alloxan Induced Diabetic Rats. Nur‘azimatul Quddsyiah H. Maidin, Norhayati Ahmad. International Journal of Pharmacy and Pharmaceutical Sciences. Vol 7, Issue 10, 2015. ISSN: 0975-1491. https://pdfs.semanticscholar.org/62d6/b586d89f623b4be84ac93c828b31f1070b76.pdf

[ii] Effect of dietary saturated fatty acids on hormone-sensitive lipolysis in rat adipocytes. Awad AB, Chattopadhyay JP. J Nutr. 1986 Jun;116(6):1088-94. PMID: 3014093

[iii] Burn wound healing property of Cocos nucifera: An appraisal. Srivastava P, Durgaprasad S. Indian J Pharmacol. 2008 Aug;40(4):144-6. doi: 10.4103/0253-7613.43159. PMID: 20040946

[iv] Antiulcerogenic effects of coconut (Cocos nucifera) extract in rats. Nneli RO, Woyike OA. Phytother Res. 2008 Jul;22(7):970-2. doi: 10.1002/ptr.2318. PMID: 18521965

[v] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

[vi] Mirriam-Webster, Medical, Synaptic-cleft, https://www.merriam-webster.com/medical/synaptic%20cleft

[vii] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

[viii] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

[ix] Lazarov O, Hollands C. Hippocampal neurogenesis: Learning to remember. Prog Neurobiol. 2016;138-140:1–18. doi:10.1016/j.pneurobio.2015.12.006. PMID: 26855369

[x] Farah BA (2014) Effects of caprylic triglyceride on cognitive performance and cerebral glucose metabolism in mild Alzheimer’s disease: A single-case observation. Front Aging Neurosci 16, 1-4. PMID: 25076901

[xi] Reger MA, Henderson ST, Hale C, Cholerton B, Baker LD, Watson GS, Hyde K, Chapman D, Craft S (2004) Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiol Aging 25, 311-314. PMID: 15123336

[xii] How does coconut oil affect cognitive performance in alzheimer patients?  de la Rubia Ortí JE, et al. Nutr Hosp. 2017 Mar 30;34(2):352-356. doi: 10.20960/nh.780. PMID: 28421789

[xiii] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

[xiv] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

[xv] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

[xvi] Improvement of Main Cognitive Functions in Patients with Alzheimer’s Disease after Treatment with Coconut Oil Enriched Mediterranean Diet: A Pilot Study.  de la Rubia Ortí JE, et al. J Alzheimers Dis. 2018;65(2):577-587. doi: 10.3233/JAD-180184. PMID: 30056419

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

The Apoptotic and Anticancer Effects of Cinnamon

© 3rd January 2020 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:
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Posted on: Friday, January 3rd 2020 at 3:45 pm

Cancer rates are on the rise, and researchers are anxious to find possible alternative and herbal remedies to prevent and treat cancer. Conventional cancer treatments include chemotherapy and radiotherapy, both of which work to kill cancerous cells or arrest cancerous cell growth but have numerous negative side effects.[i],[ii]

However, a recent study published in the European Journal of Medicinal Chemistry concluded that eugenol and cinnamaldehyde, two of the active ingredients in cinnamon, have powerful apoptotic properties that could be used to fight the growth and regeneration of cancerous cells. Researchers believe that cinnamon, widely used as a spice and flavoring agent, may be a possible preventative agent and treatment for cancer.

Cinnamon’s Apoptosis Effects

Apoptosis is programmed cell death caused by biochemical changes, and it’s a normal part of cellular growth and development. However, too much apoptosis can lead to dangerous conditions including Alzheimer’s and Parkinson’s disease, while too little apoptosis can lead to the uncontrolled growth of abnormal cells (cancer).[iii]

Cancerous cells are usually able to avoid apoptosis, allowing them to survive and grow rapidly. The pro-apoptotic activity of cinnamon makes it a potential inhibitory measure against cancer cell growth.[iv] Researchers have concluded that there are three ways in which an abnormal cell can suppress or avoid apoptosis, including:

  • The impaired balance of pro-apoptotic and anti-apoptotic proteins
  • A dysfunction in the ability of the cell to detect death receptor signaling
  • Decreased caspase (an enzyme that initiates cellular death) activity

Cinnamon contains two compounds that may regulate these apoptotic functions:

1. Eugenol

One of cinnamon’s active ingredients, eugenol both induces and regulates apoptosis in cancerous cells. Eugenol may also up-regulate the amount of caspase activity, further prompting appropriate cellular apoptosis.

In this study, pre-treatment doses of eugenol resulted in a 1.5-fold increase in the apoptotic index of cancerous cells. Finally, eugenol also works to mitigate any imbalances between the pro-apoptotic and anti-apoptotic proteins. [v] [vi]

2. Cinnamaldehyde

Similarly to eugenol, cinnamaldehyde is an organic compound that gives cinnamon its color, flavor and smell, up-regulates pro-apoptotic proteins and down-regulates anti-apoptotic proteins. This regulation of the balance of these important proteins gives cinnamaldehyde its anti-proliferative effects on cancerous cells.[vii]

Cinnamon Suppresses Tumor Growth

Of significant importance is cinnamon’s ability to reduce tumor growth. Essential oil of cinnamon has been shown to suppress the growth of cell factors in carcinoma cells.[viii] Additionally, researchers found:

“Oral or intra-tumoral injection of [cinnamon extract] to a mouse melanoma model significantly reduced tumor growth after 22 days of therapy as determined by tumor weight measurement. [Cinnamon extract] suppressed metastasis occurrence by decreasing weight and dimension of spleen drainage and lymph nodes compared to the control.”[ix]

As cancer prevalence becomes more widespread, researchers are excited at the possibility of using herbal or alternative medicinal treatments to treat and prevent cancer. That cinnamon contains such potent apoptotic and antitumor effects and is widely available is promising in the continued search for cancer treatment and prevention.

For a wider dataset of research related to cinnamon’s anti-cancer properties in multiple cancer types, including lung, colon, skin, head and neck, oral, ovarian and prostate cancers, please visit GreenMedInfo.com.

Don’t forget to pre-order Sayer Ji’s new book REGENERATE on AMAZON or BARNES and NOBLE!


References

[i] Curr Opin Chem Biol. 1999 Feb;3(1):77-83.

[ii] Biomedicine (Taipei). 2017 Dec; 7(4): 23.

[iii] Toxicol Pathol. 2007; 35(4): 495–516.

[iv] BMC Cancer. 2010; 10: 392.

[v] Eur J Med Chem. 2019 Sep 15;178:131-140.

[vi] BMC Cancer. 2013; 13: 600.

[vii] Clin Lab Sci. 2008 Summer;21(3):151-7. PMID: 18678136

[viii] J BUON. 2015 Nov-Dec;20(6):1518-25. PMID: 26854449

[ix] J BUON. 2015 Nov-Dec;20(6):1518-25. PMID: 26854449

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

Iron Overload Destroys Mitochondria and Sabotages Health


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2020/01/15/iron-overload-destroys-mitochondria.aspx

Analysis by Dr. Joseph Mercola Fact Checked image
January 15, 2020
iron overload destroys mitochondria

STORY AT-A-GLANCE

  • Iron is essential for life as it transfers oxygen to your tissues. Hemoglobin, the protein in your red blood cells, contains iron at its core, which reversibly binds to oxygen and supplies your tissues with it
  • Without proper oxygenation, your cells quickly start dying. However, excess iron can also cause severe problems by encouraging oxidation and tissue damage
  • Common health problems associated with elevated iron levels include cirrhosis, cancer, hepatitis C, gouty arthritis, arrhythmia, cardiovascular disease, Type 2 diabetes, Alzheimer’s and more
  • Recent research shows excessive iron damages mitochondrial function and impairs your heart function by inducing the death of muscle cells in your heart
  • Your iron level can be easily determined with a serum ferritin test. I believe this is one of the most important tests that everyone should have done on a regular basis as part of a preventive, proactive health screen

Iron is necessary for life as it essential to transfer oxygen into your tissues. Hemoglobin, the protein in your red blood cells that contains iron at its core, reversibly binds to oxygen and supplies your tissues with it. Without proper oxygenation, your cells quickly start dying.

Iron is also a key component of various proteins and enzymes, and is involved in energy production, immune function, metabolism and endocrine function. For these reasons, low iron (anemia) can cause significant health problems.

However, what many don’t realize is that excess iron is actually more common than too little, and iron overload can be even more problematic, as detailed in “Why Managing Your Iron Level Is Crucial to Your Health,” which features my interview with Gerry Koenig, former chairman of the Iron Disorders Institute and the Hemochromatosis Foundation.

Because your body has a limited capacity to excrete iron, it can easily build up in organs like your liver, heart and pancreas. This is dangerous because iron is a potent oxidizer that can damage your tissues and contribute to a variety of health problems, including but not limited to:

Cirrhosis1 Cancer, including bowel,2 liver3 and lung cancer4 — Elevated ferritin is associated with a 2.9 times higher risk of death from cancer5 and blood donors have been shown to have a lower likelihood of developing certain cancers than nondonors6,7
Hepatitis C8 — As noted in a 2007 paper,9 even “mild or moderate increase of iron stores appears to have significant clinical relevance” in this and other conditions Gouty arthritis10
Cardiac arrhythmia11 Cardiovascular disease12
Type 2 diabetes13 and metabolic syndrome — Elevated ferritin has been linked to dysfunctional glucose metabolism,14 raising the risk of diabetes fivefold in men and fourfold in women, a magnitude of correlation similar to that of obesity.15

High ferritin also doubles your risk of metabolic syndrome,16 a condition associated with an increased risk of high blood pressure, liver disease and heart disease

Alzheimer’s disease17

Iron Overload Impairs Mitochondrial Function

Iron causes significant harm primarily by catalyzing a reaction within the inner mitochondrial membrane. When iron reacts with hydrogen peroxide, hydroxyl free radicals are formed.

These are among the most damaging free radicals known, causing severe mitochondrial dysfunction, which in turn is at the heart of most chronic degenerative diseases. The hydroxyl free radicals are an oxidative stress that will also damage your cell membranes, stem cells, protein and DNA.

In addition to all this damage, recent research18 shows excessive iron also promotes apoptosis and ferroptosis in cardiomyocytes. Apoptosis is the programmed cell death of diseased and worn-out cells, and as the name implies, ferroptosis refers to cell death that is dependent on and regulated by iron specifically.19

Cardiomyocytes are muscle cells in your heart that generate and control the rhythmic contractions in your heart, thus allowing it to maintain a healthy rhythm.20 In short, this tells us that excess iron has the ability to impair your heart function by inducing mitochondrial abnormalities and the death of muscle cells in your heart.

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How Iron Overload Affects Your Risk of Alzheimer’s Disease

Aside from raising your risk of heart-related problems, iron overload is also of particular concern in Alzheimer’s disease,21,22,23 the prevalence of which has dramatically risen in recent decades.

According to research24,25 published in 2018, buildup of iron — which increases oxidative stress and has a type of “rusting effect” in your brain — is common in most Alzheimer’s patients. As noted by the authors:26

“In the presence of the pathological hallmarks of [Alzheimer’s disease], iron is accumulated within and around the amyloid-beta plaques and neurofibrillary tangles, mostly as ferrihydrite inside ferritin, hemosiderin and magnetite.

The co-localization of iron with amyloid-beta has been proposed to constitute a major source of toxicity. Indeed, in vitro, amyloid-beta has been shown to convert ferric iron to ferrous iron, which can act as a catalyst for the Fenton reaction to generate toxic free radicals, which in turn result in oxidative stress.”

Other research 27 suggests elevated cerebrospinal fluid iron levels are strongly correlated with the presence of the Alzheimer’s risk allele APOE-e4, and that elevated levels of iron in your brain may actually be the mechanism that makes APOE-e4 a major genetic risk factor for the disease.

A primary focus of conventional treatment so far has been to clear amyloid proteins, but while that approach seems logical, such attempts have met with limited success.

Researchers now suggest clearing out excess iron may be a more effective way to reduce damage and slow or prevent the Alzheimer’s disease process. You can learn more about this in “How Excess Iron Raises Your Risk for Alzheimer’s.”

Iron Dysregulation Is Surprisingly Common

It’s easy to get too much iron as it’s commonly added to most multivitamins. Many processed foods are also fortified with iron. Two servings of fortified breakfast cereal may provide as much as 44 milligrams (mg) of iron in some cases,28 bringing you dangerously close to the upper tolerance limit of 45 mg for adults, and well over the recommended daily allowance, which is a mere 8 mg for men and 18 mg for premenopausal women (i.e., women who still get their monthly period).29

Unfortunately, many doctors don’t understand or appreciate the importance of checking for iron overload. One of the greatest risk factors for iron overload is having a condition called hemochromatosis30 — one of the most prevalent genetic diseases in the U.S. — which impairs your body’s iron regulation, causing you to absorb higher than normal amounts.

The C282Y gene mutation is thought to be responsible for the majority of hemochromatosis cases. It takes two inherited copies of the mutation (one from your mother and one from your father) to cause the disease (and even then, only some people will actually get sick).

More than 30% of Americans are thought to have two copies of this defective gene31 and, according to one study,32 an estimated 40% to 70% of those with two defective C282Y genes will develop clinical evidence of iron overload.

If you have just one copy, you won’t become ill but you will still absorb slightly more iron than the rest of the population,33,34 thus placing you at increased risk for overload and the complications associated with it.

Common Factors That Increase Your Risk of Iron Overload

Virtually all adult men and postmenopausal women are also at risk for iron overload since they do not lose blood on a regular basis. Blood loss is the primary way to lower excess iron, as the body has no active excretion mechanisms. Other potential contributors to high iron levels include:

  • Cooking in iron pots or pans — Cooking acidic foods in these types of pots or pans will elevate iron absorption.
  • Eating processed food products like cereals and white breads fortified with iron — The iron used in these products is inorganic iron, not much different from rust, and it is far more dangerous than the iron in meat.
  • Drinking well water that is high in iron — The key here is to make sure you have some type of iron precipitator and/or a reverse osmosis water filter.
  • Taking multiple vitamins and mineral supplements, as both of these frequently have iron in them.
  • Regularly consuming alcohol, as this will increase the absorption of iron in your diet.

How to Check for and Address Iron Overload

Checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. I believe this is one of the most important tests that everyone should have done on a regular basis as part of a preventive, proactive health screen. The test measures the carrier molecule of iron, a protein found inside cells called ferritin, which stores the iron. If your ferritin levels are low, it means your iron levels are also low.

The healthy range of serum ferritin lies between 20 and 80 nanograms per milliliter (ng/ml). Below 20 ng/ml is a strong indicator that you are iron deficient, and above 80 ng/ml suggests you have an iron surplus. An ideal range is between 40 and 60 ng/ml.

Please note that many health sites will tell you that “normal” can be much higher than that, but as I discuss with Koenig in the earlier referenced article, levels over 300 ng/ml are particularly toxic and will eventually cause serious damage.

If you have hemochromatosis, or if a serum ferritin blood test reveals elevated iron levels, donating your blood two or three times a year is the safest, most effective and inexpensive remedy. If you have severe overload you may need to do more regular phlebotomies.

If, for some reason, a blood donor center is unable to accept your blood for donation, you can obtain a prescription for therapeutic phlebotomy. At the same time, you’ll also want to avoid consuming excess iron in the form of supplements, in your drinking water (well water), from iron cookware or fortified processed foods.

You can also limit iron absorption by not eating iron-rich foods in combination with vitamin C-rich foods or beverages, as the vitamin C boosts iron absorption. If needed, you could also take a curcumin supplement. Curcumin acts as a potent chelator of iron and can be a useful supplement if your iron is elevated.

GGT Test Is Also Advisable to Rule Out Iron Toxicity

Aside from a serum ferritin test, a gamma-glutamyl transpeptidase (GGT) test can also be used as a screening marker for excess free iron and is a great indicator of your risk for sudden cardiac death, insulin resistance, cardiometabolic disease35 and chronic kidney disease36 as well.

In recent years, scientists have discovered GGT is highly interactive with iron. Low GGT tends to be protective against higher ferritin, so if your GGT is low, you’re largely protected even if your ferritin is a bit higher than ideal.

When both your serum ferritin and GGT are high, you are at significantly increased risk of chronic health problems and early death,37,38 because then you have a combination of free iron (which is highly toxic), and the iron storage to keep that toxicity going.39 That said, even if your ferritin is low, having elevated GGT levels is cause for concern and needs to be addressed.

For this reason, getting a GGT test in addition to a serum ferritin test is advisable to rule out iron toxicity. The ideal level of GGT is below 16 units per liter (U/L) for men and below 9 U/L for women. Above 25 U/L for men and 18 U/L for women, your risk of chronic disease increases significantly.

To lower your GGT level you’ll need to implement strategies that boost glutathione, a potent antioxidant produced in your body, as GGT is inversely related to glutathione. As your GGT level rises, your glutathione goes down. This is in fact part of the equation explaining how elevated GGT harms your health. By elevating your glutathione level, you will lower your GGT.

The amino acid cysteine, found in whey protein, poultry and eggs, plays an important role in your body’s production of glutathione. Red meat, which does not contain cysteine, will tend to raise GGT, as will alcohol, so both should be avoided.40

Certain medications can also raise your GGT. If this is the case, please confer with your doctor to determine whether you might be able to stop the medication or switch to something else. General detoxification is another important component if your GGT is high, as your liver’s job is to remove toxins from your body. The fact that your GGT is elevated means your liver is under stress.

Annual Ferritin Test Is an Important Health Screen

For adults, I strongly recommend getting an annual serum ferritin test to confirm you’re neither too high nor too low. When it comes to iron overload, I believe it can be every bit as dangerous to your health as vitamin D deficiency, and checking your iron status is far more important than your cholesterol.

While a full iron panel that checks serum iron, iron-binding capacity and ferritin can be helpful, you really only need the serum ferritin test, plus the GGT test. Your doctor can write you a prescription for these tests, or you can order them from HealtheIron.com.

Again, if your ferritin is high, the easiest way to lower it is to donate blood two or three times a year. U.S. legislation allows all blood banks to perform therapeutic phlebotomy for hemochromatosis or iron overload. All you need is a doctor’s order.

Also, unless you have a lab-documented iron deficiency, avoid iron-containing multivitamins, iron supplements and mineral supplements that contain iron if your levels are already high.

– Sources and References

Addressing EMF Pollution — A 21st Century Health Imperative


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2020/01/22/emf-pollution.aspx

Analysis by Dr. Joseph Mercola Fact Checked image
January 22, 2020

STORY AT-A-GLANCE

  • The primary danger of electromagnetic fields (EMFs) — and what drives the processes of chronic disease — is the mitochondrial damage triggered by peroxynitrites
  • Peroxynitrites are potent reactive nitrogen species associated with systemic inflammation and mitochondrial dysfunction, and are thought to be a root cause for many of today’s chronic diseases
  • You cannot see, hear or smell EMF, and most do not feel it. Still, biological effects are taking place whether you’re able to sense it or not
  • The number of people reporting pathological hypersensitivity to EMFs is rising. Between 1994 and 2008, prevalence of electromagnetic hypersensitivity syndrome in Austria rose from 2% to 3.5%. In 2011, Taiwan reported an incidence rate of 13.3%
  • The possibility of large portions of the population being unable to work or live as free individuals due to incessant, elevated exposure to EMF is a very real threat to society as we know it. There are very few EMF-free zones left on the planet, and such zones will further shrink with the global implementation of 5G

Over the past decade, I’ve written many articles discussing the evidence of biological harm from nonionizing electromagnetic field (EMF) radiation.

While the wireless industry is built on the premise that the only type of radiation capable of causing harm is ionizing — X-rays being one example — researchers have for a long time warned that even nonionizing and non-heating radiation can jeopardize your health. This includes not only human health, but also that of plants and animals.

Over time, I became so convinced of the deleterious effects of EMF, I took three years to write “EMF*D,” which is slated to be released in February 2020. In it, I review the now overwhelming evidence showing EMFs are a hidden health hazard that simply cannot be ignored any longer, especially seeing how the rollout of 5G will exponentially increase exposures.

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Scientists Now Understand How EMFs Impact Your Health

Over the years, I’ve interviewed several experts who have shared their in-depth knowledge about the poorly understood mechanisms behind EMF harm. Among them:

Martin Pall, Ph.D., Professor Emeritus of biochemistry and basic medical sciences at Washington State University, has published research1,2,3,4 showing that the primary danger of EMFs — and what drives the processes of chronic disease — is the mitochondrial damage triggered by peroxynitrites, one of the most damaging types of reactive nitrogen species.

Low-frequency microwave radiation activates the voltage-gated calcium channels (VGCCs) in the outer membrane of your cells, causing them to open, thus allowing an abnormal influx of calcium ions. This activates nitric oxide, which is a precursor for peroxynitrite.5

These potent reactive nitrogen species are associated with an increased level of systemic inflammation and mitochondrial dysfunction, and are thought to be a root cause for many of today’s chronic diseases.

For an in-depth understanding of peroxynitrites and the harm they inflict, see “Nitric Oxide and Peroxynitrite in Health and Disease”6 by Dr. Pal Pacher, Joseph Beckman and Dr. Lucas Liaudet. It’s one of the best reviews I’ve ever read and free to download.

One of its most significant downsides of peroxynitrite is that it damages DNA. While your body has the capacity to repair that damage through a family of enzymes collectively known as poly ADP ribose polymerases (PARP), PARP require NAD+ for fuel, and when they run out of NAD+ they stop repairing your DNA, which can lead to premature cell death.

Dr. Sam Milham, a physician and epidemiologist, wrote the book, “Dirty Electricity: Electrification and the Diseases of Civilization.” In his interview, he explains the biological mechanisms of high-frequency electric transients (electromagnetic interference patterns), and details some of the lesser-known household sources of this “dirty electricity.”

Magda Havas, Ph.D., associate professor at Trent University in Canada, has written research including the effects dirty electricity can have on children’s behavior, and helpful remediation techniques.

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EMF Pollution Is Likely Taking a Hidden Toll on Your Health

The problem with EMF radiation is that you cannot see it, hear it or smell it, and most do not feel it. Still, researchers assure us that biological effects are taking place whether you’re able to sense it or not. For most, it’s simply a matter of time and overall exposure load.

Here, it’s important to realize that we’re not just talking about radiation from your cellphone. The electromagnetic frequencies emitted from your Wi-Fi router, computer, home appliances, all manner of wireless “smart” technology, and even the wiring inside your walls are all capable of inflicting serious biological harm to your body and mind. And with 5G, it’s bound to get far worse.

Electromagnetic Hypersensitivity Syndrome Is on the Rise

For some, the effects of EMFs are unmistakable and undeniable, and the number of people reporting pathological hypersensitivity to EMFs is rising. In 2008, an Austrian study7 noted that actual prevalence of electromagnetic hypersensitivity syndrome in Austria had risen by 1.5% since 1994, from 2% to 3.5%.

In 2006, Germany had an electrosensitivity incidence rate of 9%, and Taiwan reported an incidence rate of 13.3% in 2011.8 The RT documentary “Wi-Fi Refugees,” featured in “Documentary Explore Electromagnetic Hypersensitivity Syndrome,” investigates the struggles reported by these “canaries in the coal mine.”

While symptoms may vary from one individual to another, commonly reported symptoms of electromagnetic hypersensitivity syndrome include:

  1. Skin itch/rash/flushing/burning and/or tingling — Many describe a “burning pins and needles” kind of pain, especially in the head and chest area
  2. Confusion/poor concentration and/or memory loss
  3. Fatigue and muscle weakness
  4. Headache
  5. Chest pain and heart problems

Other reported symptoms include:

Ear pain Panic attacks
Insomnia Seizures
Tinnitus (ringing in the ears) Feeling a vibration in the body
Paralysis Unrelenting dizziness

One 2015 study9 pointed out that electromagnetic hypersensitivity is becoming an increasing challenge to the medical profession, which has yet to fully understand its implications, let alone its remedies.

Still, the complaints of modern-day hypersensitivities match those reported in the 1970s and ’80s by those working with radio and radar equipment and cathode ray tube monitors, which tells us that this is not a brand-new phenomenon. According to the authors:10

“In population-based surveys, the prevalence of EHS has ranged from 1.5% in Sweden to 13.3% in Taiwan. Provocation studies on EMF have yielded different results, ranging from where people with EHS cannot discriminate between an active RF signal and placebo, to objectively observed changes following exposure in reactions of the pupil, changes in heart rhythm, damage to erythrocytes, and disturbed glucose metabolism in the brain.”

As early as 2005, the World Health Organization warned that people have “for some time” reported health problems attributed to EMF exposure, and that some are “so severely affected that they cease work and change their entire lifestyle.”11

The possibility of large portions of the population being unable to work or live as free individuals due to incessant, elevated exposure to EMF is a very real threat to society as we know it. The reality is that there are very few EMF-free zones left on the planet, and such zones will further shrink with the global implementation of 5G.

‘EMF*D’

I believe EMF exposure is one of the greatest challenges to public health facing us today. If we go back in time to the end of World War I, around 1918 or so, and use that timeframe as a baseline of EMF exposure among the general public, you come to the astonishing conclusion that EMF exposure has increased about 1 quintillion times over the past 100 years.

Knowing the impact EMFs can have, it’s completely irrational to assume that this radical increase won’t have adverse effects. My new book, “EMF*D,” is an attempt to inform you about the hidden harms of EMF and what you need to do to protect yourself and those you love. In it, you’ll learn:

  • How EMFs are impacting your body and mind
  • Where you can find them in your daily life
  • How they can cause disease and speed up aging
  • How to repair the damage done by EMFs at the cellular level
  • Practical strategies to protect yourself and your loved ones from EMFs

In my book, I also reveal the reasons why you’ve been left in the dark about this serious health threat. “EMF*D” comes out February 18, 2020, but you don’t need to wait. Preorder your copy today and receive these five bonus gifts immediately:

  • Early access to a chapter from the book
  • $10 discount on a Mercola order
  • 30-page Sneak Peak PDF Book
  • 7 strategies to help reduce EMF exposure
  • 5 tips to minimize your cellphone risk (SMS exclusive bonus)
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Brain Cancer Is Not the Only, Nor the Major, Concern

While a number of studies have shown that cellphone radiation can trigger brain cancer this is not the greatest cause for concern. Your brain does have a far greater density of VGCCs than other organs, but so does your nervous system and heart, as well as male testes.

As a result of the elevated density of VGCCs in these areas, EMFs are likely to contribute to neurological and neuropsychiatric problems,12 as well as heart and reproductive problems, including but not limited to cardiac arrhythmias, anxietydepressionautismAlzheimer’s and infertility13,14 and miscarriage15,16,17,18 — and these conditions are far more prevalent than brain cancer.

That said, studies have also linked radiofrequency radiation equivalent to that emitted by 2G and 3G cellphones to other forms of cancer, including heart tumors. This includes U.S. government-funded animal studies19 published in 2018 that were further corroborated by the Ramazzini Institute that same year.20

As early as 2011, the evidence was strong enough for the International Agency for Research on Cancer, the cancer research arm of the WHO, to declare cellphones a Group 2B “possible carcinogen.”21

I’ve already mentioned one of the primary mechanisms by which EMFs harm your biology — i.e., the creation of peroxynitrites, which are potent oxidant stressors — but EMFs also damage your health in other ways.

For example, the enzyme ATP synthase — which passes currents of protons into the mitochondrial intermembrane space, similar to current passing through a wire — powers the generation energy of the creation of ATP from ADP, using this flow of protons.

Magnetic fields can change the transparency of the flow of protons to the mitochondrial intermembrane space, thereby reducing the current. As a result, you get less ATP, which can have system wide consequences, from promoting chronic disease and infertility to lowering intelligence.

EMFs may also alter your microbiome, turning what might otherwise be beneficial microbes pathogenic or toxic. This too can have far-ranging health effects, since we now know your microbiome plays an important role in health.

5G Rollout Will Significantly Magnify Health Risks

Any and all health ramifications attributed to previous generations of wireless technologies will be exponentially magnified with the rollout of 5G, which is simply being added on top of the already existing wireless infrastructure. This 5th generation technology may also present additional health risks.

A main concern with 5G is that it relies primarily on the bandwidth of the millimeter wave (MMW), which is known to penetrate 1 to 2 millimeters of human skin tissue.22 There’s also evidence suggesting sweat ducts in human skin act as antennae when they come in contact with MMWs.23

Many can feel the impact of MMWs as a burning sensation and/or pain, which is precisely why it’s used in nonlethal crowd control weapons.24 MMW has also been linked to eye problems, suppressed immune function and altered heart rate variability (an indicator of stress) and arrhythmias.25

In 2015, more than 230 scientists engaged in the study of biological and health effects of nonionizing EMFs in 41 nations signed an international appeal to the United Nations, calling for protection from nonionizing EMF exposure due to evidence of health effects even at low levels.26

Two years later, more than 180 doctors and scientists from 35 countries signed a petition27 to enact a moratorium on the rollout of 5G due to the potential risks to wildlife and human health.

Dr. Mercola Answers Your EMF Questions

Dr. Mercola Answers Your EMF Questions

I believe that the risk of EMFs is so important that I’ve decided to answer your questions on this topic in an upcoming video. Please submit any EMF questions you may have by clicking on the button below.

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The earlier I get the questions, the greater the likelihood I will have a chance to include them in my response. Looking forward to answering your questions!

Protect Yourself From Excessive EMF

There’s no doubt in my mind that EMF exposure is an important lifestyle component that needs to be addressed if you’re concerned about your health, which is why I spent three years writing “EMF*D.”

My aim was to create a comprehensive and informative guide, detailing not only the risks, but also what you can do to mitigate unavoidable exposures. To get you started, see the tips listed in my previous article, “Top 19 Tips to Reduce Your EMF Exposure.”

If you know or suspect you might already be developing a sensitivity to EMFs (full-blown hypersensitivity can often strike seemingly overnight), mitigating your exposures will be particularly paramount. Many sufferers become obsessed with finding solutions, as the effects can be severely crippling. My book can be a valuable resource in your quest for relief.

The EMF Experts website28 also lists EMF groups worldwide, to which you can turn with questions, concerns and support, and EMFsafehome.com29 lists a number of publications where you can learn more about the dangers of EMFs.

Should you need help remediating your home, consider hiring a trained building biologist to get it done right. A listing can be found on the International Institute for Building-Biology & Ecology’s website.30

– Sources and References

Alzheimer’s Prevention

Written by Brenton Wight, researcher and LeanMachine

Copyright © Brenton Wight, LeanMachine

Doctors say there is no cure for Alzheimer’s Disease, in spite of over 80 billion dollars in research over the last few decades.
This is partly true, as there is no drug, no “magic bullet” to slow or stop this dreadful condition.
Hundreds of studies with new drugs have shown most of the time that those on a placebo did BETTER than those on the drug!
In rare cases, those on the drug did very slightly better, but any improvement was not enough to justify bringing the drug to market.
However, we CAN identify risk factors, and we CAN in most cases prevent the onset of Alzheimer’s, and we CAN in most cases reverse the disease, or at least ease the symptoms to give the patient and the carers a better quality of life.
If the intervention is soon enough, it CAN be CURED in some, but not all cases.
There is no miracle one-shot treatment, but a combination of many factors.
The time to start treatment is not when we are 60 and forget where the keys are, but from birth!
The lifetime changes we need to prevent Alzheimer’s will also prevent heart disease, diabetes, cancer and many other diseases, and give our lives vitality.

How many people are at risk?

In the USA, over 5 million Americans have Alzheimer’s disease, and around 14% of the population will eventually get Alzheimer’s, or around 45 million people.
Results in Australia are similar. Over 10% of the population over 65 have Alzheimer’s, and 30% of those over 85 have Alzheimer’s. In the decade from 2010 to 2020, deaths from Alzheimer’s has risen 20% and looks set to replace Cardiovascular disease as the Number 1 cause of death.
Many people now suffer from Early Onset Alzheimer’s, showing signs as young as 30 years of age.
In the USA, it is now the third leading cause of death, but these figures are understated. People do not actually die from Alzheimer’s – they die because the parts of the brain that control bodily functions shut down, so they die when their organs shut down.
The patient may die from pneumonia because the lungs now cannot function or some other organ fails to work and the Doctor or Coroner has to determine which organ failed.
This is a problem in every country, but some countries have very much reduced rates of Alzheimer’s, mainly due to better diets and reduced toxins.

Diagnosis

Originally, there was no firm diagnosis without examining the brains of patients after death.
Researchers found that most patients had Amyloid Plaques in the brain, and also high levels of aluminium.
PET scans (Positron Emission Tomography) are used with a radioactive tracer (which binds to amyloid plaques) to determine the amount and location of amyloid plaques in the brain.
However, this diagnosis is still not conclusive, as many people have amyloid plaques, but no sign of any dementia even into old age, although these people have a higher risk. Often symptoms do not appear for decades after the start of amyloid plaque deposits. Other patients have no sign of Amyloid plaques but still have Alzheimer’s, so drugs developed to reduce Amyloid plaques have proven unsuccessful in prevention and treatment.
Standard blood tests for glucose level, triglycerides, kidney and liver function can help determine the risk. However, those with less than optimum blood results may die of Cardiovascular, Cancer or some other disease before Alzheimer’s sets in.
So the PET scan is used with other tests for cognitive performance to arrive at a diagnosis.

Who is at risk?

Genetics plays an important part, and so does diet, exercise, lifestyle and supplements.
Here are some risk factors, in no particular order:

  • Age is the greatest risk factor. Dementia can affect about 10% of those over the age of 65, but 33% of those over 80
  • Gender – Women represent over 60% of Alzheimer’s patients, but part of this may be due to their longer lifespans
  • Gluten – Celiacs often have “Wheat Brain” causing disturbances, anxiety, depression and Alzheimer’s. Many dementia patients recover fully on a gluten free diet
  • Prescription medications such as many sedatives, hypnotics, blood pressure, hay fever, insomnia, depression and arthritis medications are linked to higher risk of Alzheimer’s
  • Anaesthetics are linked to Alzheimer’s. The more operations people have, the higher the risk
  • High Blood Pressure (systolic over 140 in mid-life) doubles the risk of Alzheimer’s and increases vascular dementia by 600%, but blood pressure medications can be just as bad, so reduce it naturally without medication
  • Sleep Apnea starves the brain of vital oxygen and increases risk of Alzheimer’s
  • B-12 deficiency increases Alzheimer’s risk. Gastric Bypass Surgery, Celiac disease, vegan/vegetarian diets, antacids (like Nexium) and many medications all reduce availability and/or absorption of B-12
  • Diabetes doubles the risk of Alzheimer’s (often called “Diabetes of the Brain” or “Type 3 Diabetes”)
  • Vision problems increase Alzheimer’s risk. Opthalmologists can detect abnormal widths of blood vessels in the retina which can indicate early Alzheimer’s
  • Tobacco – Smokers have double the risk for Alzheimer’s. Family and others breathing second-hand smoke also have higher risk
  • Living alone after a partner’s death means we have six times the risk of Alzheimer’s, and those who divorce and live alone have three times the risk.
  • Isolation is a significant risk factor for depression and dementia. Find a friend!
  • Obesity is a risk. The lower the BMI (Body Mass Index) the lower the risk. Obesity raises risk by around 75%
  • Family history increases the risk. See the Genetics section below, but environmental factors, diet and lifestyle choices can be passed on to children
  • Education improves outcome, and lack of education increases Alzheimer’s risk. Studies suggest higher education increases “cognitive reserve” which may offset dementia symptoms
  • Concussion or head trauma increases Alzheimer’s risk exponentially with the number and severity of head injuries
  • Quality sleep is essential for the ability of the body to repair itself by flushing toxins from the brain
  • Excessive alcohol consumption can lead to alcoholic dementia and higher risk of Alzheimer’s as well as many other health risks
  • Mental activities improves the brain, physically and psychologically. Learn new things strengthens and develops new nerve cells
  • Sedentary lifestyles are a large risk for the brain as well as the body. Exercise is a must for the brain and the body
  • Chronic bladder disease increases risk
  • Chronic Candida infections increase risk

Overcoming risk factors:

  • Change the diet – see below
  • Get regular, uninterrupted sleep
  • Socialising, visiting friends, joining a group
  • Crosswords, puzzles, new experiences, learning a musical instrument or another language
  • Exercise helps control blood glucose levels, keeps excess weight down, increases oxygen and circulation, and joining a gym can also help with socialisation
  • Use the many supplements available

Genetics

There is a strong genetic predisposition to Alzheimer’s, but also there is a strong contribution of environment, diet and lifestyle.
Rates of Alzheimer’s disease have increased much faster than any genetic changes could have occurred.
This means that much is under our control, because even with a genetic predisposition, we can reduce risk with epigenetic (non-genetic influences on gene expression) changes.
Example: The most important genetic risk factor is the ApoE epsilon 4 allele (ApoE4), and 14% to 18% of the population has this gene.
Everyone carries two copies of the APOE gene, which makes the protein ApoE (apolipoprotein E).
There are three different types (alleles) of the APOE gene: E2, E3 and E4, and because we all have two copies of the gene, the combination determines our APOE “genotype” which can be any combination of the 2 copies: E2/E2, E2/E3, E2/E4, E3/E3, E3/E4, or E4/E4.
The majority of people have two E3 alleles (E3/E3) so this is defined as the “average risk”.
The E2 allele is the least common form, and if we have two E2 alleles (E2/E2) or one E2 and one E3 (E2/E3) we have about 40% REDUCED risk of Alzheimer’s.
The E4 allele, present in 14% to 20% of the population, increases the risk for Alzheimer’s, especially late-onset Alzheimer’s, but this does NOT mean that we will get Alzheimer’s disease if we have one or two copies of E4, as about one third of Alzheimer’s patients do not have even a single E4.
All it means is that our risk is increased, also increased is the risk of potential Alzheimer’s at a younger age.
To quantify the risk:
If we have no copies of E4, we still have around 9% risk of Alzheimer’s.
If we have a single copy of E4, our risk increases to around 30%.
If we have two copies of E4, risk is between 50% to 90% but in all cases, we CAN REDUCE the risk.
Many people are horrified to learn that they have up to a 90% risk of Alzheimer’s, but they need not be.
With some dietary, lifestyle and supplement changes, those at greatest risk can easily fall into the 10% who do NOT get Alzheimer’s.

SAD (Standard American Diet)

Genetic statistics above apply only to average people, typically Caucasians living in the Western World and consuming a typical Western diet of processed food, sugar, MSG, hydrogenated oils, chemicals, heavy metals, pesticides, insecticides and other toxic substances.
These statistics do NOT apply to those with a healthy diet of natural, organic food living in a low-toxin environment.
In fact, many people already down the cognitive decline have recovered on a healthy diet and sustained the improvement for several years, according to Dr Dale Bredesen who has been running a program for years now.
Dr Bredesen does not know how many more years it will be, but does know that patients on the program have removed the biochemical drivers which can be measured in blood tests, so so is very optimistic about their future health for many years to come.

Should we get genetic testing?

This is up to the individual. Some people would prefer not to know. Others want to know.
My father died from Alzheimer’s at about age 72 after many years in a Nursing Home, existing but without knowing who his family members were. So did my Grandmother on my Mother’s side, so I assume I may well have inherited a high genetic risk. I am now 73 as I revise this article. For me, testing is irrelevant, because I changed to a Paleo-style diet at age 63, which turned my life around.
From obese to lean, from grey hair to brown, from allergies to everything to allergies to nothing, from high blood pressure and triglycerides to normal, from poor physical strength to strong, fit and full of energy, from frequent headaches to none, from always getting sick to never getting sick.
If I had the genetic test and it was the worst result, I would only continue to do what I am doing now, using dietary and lifestyle modifications.
Have I halted Alzheimers? I hope so, but I often cannot remember some of the thousands of medical terms I have come across in my 10 years of research.  Come back here in 27 years as I approach 100 and I will let you know how I have done.

Amyloid Plaques vs Tangles

Amyloid is a protein, normally found throughout the body. In Alzheimer’s, this protein divides improperly, creating beta amyloid which is toxic to brain neurons.
Amyloid is actually antimicrobial and has benefits for the body, but some people, especially those with the E4/E4 alleles cannot naturally break down these plaques, but there are dietary methods which can.
Not all Alzheimer’s patients have beta Amyloid plaques. About 10% of patients have neurofibrillary tangles which cause similar symptoms, but are also inclined to have more aggressive behavior.

Three Kinds of Alzheimer’s

Humans liberate amyloid as a protective response in the body to three different fundamental metabolic and toxic perturbations:

  • Type 1: Characterized by systemic inflammation. Blood tests typically reveal high hs-CRP (high-sensitivity C-reactive protein), low albumin:globulin ratio,
    and high cytokine levels such as interleukin-1 and interleukin-6. Imaging reveals temporoparietal reductions in glucose utilization.
    Those at risk include people with chronic infections or inflammation from other causes, and the normal antimicrobial protective response liberates amyloids
  • Type 2: Characterized by normal inflammation, but an atrophic (wasting away) profile, with reduced support from estradiol, progesterone, testosterone, insulin, and vitamin D, often with high homocysteine and insulin resistance. Imaging reveals temporoparietal reductions in glucose utilization. As NGF (Nerve Growth Factor) diminishes, amyloid production increases.
    Type 2 in particular can be CAUSED by LOW cholesterol, resulting in atrophy (brain shrinkage), reduced hormone production, poor health and eventually Alzheimer’s.
    All because we are taking statins that lower cholesterol, or we are not eating enough healthy fats.
    We prevent our cells from doing what they are supposed to do, so we end up with a shrunken brain without the lipid (fat) content we need. A fat-free diet means atrophy of the brain.
    See the Cholesterol Fraud and the Big Fat Lie sections below.
  • Type 3: Different from types 1 and 2. Still β-amyloid positive and phospho-tau positive), but a younger onset (late 40s to early 60s).
    Genotype ApoE is usually E3/E3 instead of E4/E4 or E3/E4 with little or no family history.
    Onset usually follows a period of stress, depression, sleep loss, anesthesia, or menopause/andropause.
    Memory loss is not a main symptom, instead there are cortical issues: dyscalculia (trouble with arithmetic), aphasia (trouble speaking or understanding speech – damage to the left side of the brain),
    executive dysfunction (emotional or behavioural problems from frontal lobe issues).
    Imaging studies often reveal extra-hippocampal disease, greater general cerebral atrophy and frontal-temporal-parietal abnormalities.
    Lab results often reveal hypozincemia (low zinc) and/or a high copper:zinc ratio, and can indictate adrenal fatigue
    (low pregnenolone, DHEA-S (dehydroepiandrosterone sulfate), and/or AM cortisol. Chronic infections like mycotoxins, Lyme, viral infections, HSV-1 (a herpes simplex virus) are all risk factors


Some patients have “Alzheimer’s type 1.5” where a combination of symptoms of both type 1 and 2 Alzheimer’s occurs.
Glycotoxicity (too much sugar in the brain) causes an insulin resistant brain. Combine this with AGEs (Advanced Glycation End products), and we have both inflammation from AGEs, plus atrophic withdrawal response because we are now resistant to insulin.
So we have a double condition of type 1 and type 2.

Type 3 patients often have MARCoNS (Multiple Antibiotic-Resistant Coagulase-Negative Staph), a colonisation of antibiotic-resistant staphylococcus in the nasal cavity.
Also high blood levels of TGF-beta-1 (Transforming Growth Factor beta-1), high C4A (a protein that in humans is encoded by the C4A gene), and low MSH (Melanocyte-Stimulating Hormone) is very common, typically with HLA-DR/DQ haplotypes shown by Dr Ritchie Shoemaker to be associated with CIRS.

Alzheimer’s from nose infections?

We have known for years that our healthy gut bacteria is essential to prevent almost every disease, and now research is looking at the rhinosinal microbiome, the healthy bacteria in our nose.
This is now becoming known as Inhalational Alzheimer’s.
The nose is the most direct route to the brain, and bad bacteria in the mucous lining of the airways can damage the brain.
Pathologists now believe there are unknown pathogens in the rhinencephalon, the “nose-smell” (olfacation) system.
Many Alzheimer’s patients start losing their sense of smell as one of the early signs of the disease, and this is probably why.
I am confident that my nasal bacteria is back to normal after having very bad allergies and taking antihistamines from when I was about 16 to when I was 63.
Allergies stopped when the bad diet stopped.

Dr. Susan Lynch at UCSF has found that the nose problem is not so much an unknown pathogen, but a lack of microbial diversity.
Beneficial microorganisms in the nose protect against many pathogens, and one of the best seems to be Lactobacillus sakei, used to make sake and kimchi.
This could explain why Japanese people have comparatively low rates of Alzheimer’s, although rates are rising in Japan because of the Western influence, with meat and dairy replacing rice as a staple food.
When Japanese people migrate to Western countries and adopt a Western diet, they have the same risk as anyone else.
So for the Japanese, it is not a genetic problem, but a diet problem, and this applies to everyone.

AGEs – Advanced Glycation End products

AGEs are formed when food cooked at high temperatures (over 120 degrees C) combines with sugar. AGEs are very damaging to the body, accelerating the ageing process and chronic disease.
AGEs worsen diabetes, kidney disease, Alzheimer’s, inflammation, atherosclerosis (stiffening of the arteries), cardiovascular disease and stroke.
AGEs cause glycation of LDL cholesterol, promoting oxidation, and oxidized LDL is a major factor in atherosclerosis.
AGEs form photosensitizers in the eye lens, leading to cataract development.

To reduce AGEs, never cook at high temperatures (steaming is best, always at 100 degrees C), eat plenty of raw food (salads, and small amounts of fruit), and eliminate all sugar and processed foods.

Conventional Drugs

Drug companies have been trying for years to get rid of Amyloid plaques, thinking they are the cause of Alzheimer’s.
However, the body needs amyloid to protect the brain, so we need to look at what is causing the plaques instead of trying to get rid of them. Latest research shows that Amyloid plaques are antimicrobial, so can be both damaging and protecting!

 

Alzheimer’s – “Diabetes Type 3”

Some researchers are now labeling Alzheimer’s as “Diabetes Type 3” because sugar causes Alzheimer’s.
Sugar also causes diabetes, cardiovascular disease, obesity and many more diseases, mainly due to processed foods.
As with diabetes, where sugar causes insulin resistance, we have insulin resistance in the brain, causing degeneration.
When the brain becomes insulin resistant, it means that glucose cannot enter the brain cells, so those cells die.
However, all is not lost. If we switch to a Ketonegic diet, we can feed our brain with fat instead of sugar. More on this diet below.

Diagnosing the type of Alzheimer’s

Unlike cancer, where we can biopsy a tumour, we must look at historical, biochemical, genetic, imaging, and function information to determine the type of Alzheimer’s.
Of course this rarely happens except in research applications. The doctor simply says the patient has Alzheimer’s and may give a drug which in the long term will not make much difference.
This is a shame, because about half of all cases can be halted, and in some cases substantially improved, by reverting to the correct diet.
Even better would be to eat a correct diet from birth, reducing the risk of Alzheimer’s to near zero, as well as preventing cancer, heart disease, diabetes and other modern diseases.

Exercise

Physical exercise is extremely important to keep the brain and body healthy.
Researchers are not sure why, but LeanMachine says it is obvious:
Exercise burns off the high glucose levels that cause “Diabetes of the Brain” and exercise boosts oxygen levels and circulation in the brain.
Any type of exercise is beneficial, such as:

  • Walking, jogging or running
  • Calisthenics
  • Squats
  • Push-ups, chin-ups
  • Skipping
  • Gardening

Exercises have the added benefit of socialisation in a group, such as:

  • Join a gym
  • Tai-Chi or Yoga classes
  • Athletics clubs
  • Dancing classes

Exercising the Brain

The body has a disturbing property: Anything not used for a while gets broken down to be used somewhere else.
If we do not use a muscle for a week, the body starts breaking it down.
But if we exercise regularly, we stop muscles wasting, and we actually build up our muscles.
If we do not use parts of the brain, the body starts breaking it down.
But if we exercise our brain, we can hang on to the parts we use, and develop new pathways to replace parts we have lost. Exercises such as:

  • Learning a new language
  • Playing a musical instrument
  • Crossword or other puzzles
  • Socialising in groups or clubs

Meditation

Meditation is not normally seen as exercise for the brain, but sitting in a quiet, dark room away from all daily distractions not only promotes a calming effect, but increases various brain-saving hormones.
Meditation, like dreaming, helps the brain sort out the junk memories and recent problems by concentrating on things that have made us feel good in the past.
We may have pleasant memories like sitting on a sandy beach listening to the waves rolling in on a beautiful sunny day. By concentrating on peaceful and pleasant memories, we forget problems with out hectic daily life.

Supplements

The modern diet is lacking in vitamins, minerals, amino acids and other nutrients, mainly because of:

  • Over-farming – growing the same food in the same ground year after year, depleting these vital elements
  • Over-processing – hydrogenation, adding sugar, adding chemicals, overheating
  • Toxins from farming chemicals contaminates the environment
  • Water is contaminated by fluoride and chlorine

The supplements everyone over 50 should take are:
Organic Coconut Oil, taken several times a day, a tablespoon at a time.
LeanMachine considers this one of the best prevention and treatment methods available for Alzheimer’s.
This encourages the body to burn healthy fats instead of sugar, called the Ketogenic Diet which burns ketones, which is what our ancestors did in their natural low-carb diets. See the Ketogenic Diet below.
Coconut oil appears to break down the amyloid plaque buildup in the brain. Perhaps the plaques are no longer required when the brain is fed by healthy fats instead of glucose.
Coconut oil is also the absolute best for cooking, replacing any other fat, because coconut oil remains stable at high temperatures, and is full of MCT (Medium Chain Triglycerides) which go straight to the liver to be burned as fuel, and cannot be stored as fat in the body.
Coconut oil also contains Lauric Acid, which keeps our skin wrinkle-free and healthy.

PS (Phosphatidylserene) is a component of the cerebral cortex’s neuronal membrane, and can improve memory and mood, reduce stress, improve learning and more.
It does this by controlling input and production of choline, acetylcholine, norepinephrine, dopamine and glucose.

NAC (N-Acetyl Cysteine) which helps the body make Glutathione, the body’s natural “Master Antioxidant” that fights cancer, Alzheimer’s and many other conditions.

Curcumin is the active ingredient in Turmeric which has been used for thousands of years for dementia, cancer and many other conditions.

Vitamin B-12 because as we age, our stomach acid levels drop, preventing the high-acid conditions required for B-12 absorption from food. Even more essential for vegans and vegetarians as B-12 mainly comes from animal products.

B-group vitamins because these are vitally important for nerves and brain health.

ALA (Alpha Lipoic Acid) as an antioxidant to help remove heavy metals from the brain, reduce inflammation, and improve the effectiveness of votamins C and E.

Vitamin D3 because over half the ageing population are taking statin medication (which they should NOT) and statins halt production of 7-dehydrocholesterol, the first step in the manufacture of vitamin D3. Worse, many of these seniors are in Aged Care facilities and never see the light of day, so cannot make vitamin D3 from sunlight. If they are ever taken outside, it is only early morning or late afternoon when they cannot get vitamin D3 anyway. More info in my Vitamin D3 article.

Ginkgo Biloba is highly recommended to improve blood flow in the brain. Should not be used in conjunction with prescription blood thinners.

TMG (Trimethylglycine) is an effective methyl donor for the facilitation of methylation processes. Supports a healthy homocysteine level, which in turn supports healthy cardiovascular function and helps prevent Alzheimer’s. Homocysteine, a damaging amino acid, with the aid of TMG, is turned into methionine, a safe and beneficial amino acid. Methylation is essential for DNA repair and production of SAMe, which helps joints, lifts mood, fights depression and protects brain cells from amyloid plaques. Read more in my TMG article.

SAMe (S-Adenosyl Methionine) can help protect the brain and also help treat depression, anger, anxiety which are common symptoms in some Alzheimer’s patients.

Vinpocetine has shown mixed results but mostly beneficial in limited human trials using 10mg 3 times daily.

Vitamin E is recommended to improve the healthy fats in the brain and increase antioxidants.

Benfotiamine with Leucine can help remove glucose and improve insulin resistance.

Many other supplements can help, including:

In addition, many supplements primarily used to treat diabetes will also help prevent Alzheimer’s.

The Cholesterol Fraud

Previous research indicated that high cholesterol was a risk factor for Alzheimer’s.
Again, this was wrong. Doctors started prescribing statin drugs for those people with high cholesterol, or those with signs of dementia with normal cholesterol.
What happened? They got Alzheimer’s WORSE and got it FASTER than patients who did NOT take statins.
Researchers only looked at total cholesterol which is a complete waste of time.

25% of the cholesterol in the body is in the brain, mainly in the myelin sheath.
Around 60% of our brain is fat, mainly in the form of cholesterol.
The myelin sheath (oligodendroglia) that surrounds and protects our neurons are 70% cholesterol, 30% protein.
Starve the brain of healthy fat, and we get Alzheimer’s. Almost guaranteed.
Reduce cholesterol and what happens? The protective myelin sheaths break down as they are starved of cholesterol, allowing the brain cells to be damaged. Damage them enough, and they die. Then we have dementia. Damage enough cells, and the brain can no longer support our basic functions, like breathing. Then we die.
This is why statin drugs are BAD.
Sure, in some cases, they can slightly reduce risk of heart attacks, but they INCREASE death from all other causes, including Alzheimer’s.
The net result is that on average, we will not live a day longer on statin medication.
Statins will give us lousy final years with muscle breakdown, osteoporosis, more sickness and dementia.
We need plenty of healthy fats like coconut oil, walnuts, avocados, fish, eggs, butter from grass-fed cows, unheated olive oil.
We must NOT consume bad fats: Canola oil, margarine, anything hydrogenated, anything heated over 120 degrees C.
Cholesterol is NOT the enemy.
We NEED cholesterol, especially HDL (High Density Lipoprotein) cholesterol which reduces inflammation, and helps clean up the body (like a garbage collector). Without HDL Cholesterol, we die within 24 hours.
We also need LDL (Low Density Lipoprotein), still incorrectly called “bad” cholesterol, as we die without it.
LDL has antimicrobial effects, so the idea that we should drive it down to zero is ludicrous. LDL is essential to transport nutrients around the body (and into the brain) as well as helping the body manufacture hormones and other important products. LDL was essential for our evolutionary ancestors millions of years ago, and we still need it.
The brain is mostly fat, and 40% of the brain is CHOLESTEROL.
Many things that were protective in our native environment are problems in our modern environment, but if we go back to our ancestral diet, problems are resolved.
Studies show time after time that people with low cholesterol die young, while people with normal to high cholesterol live longest.
These studies are ignored by the big drug companies. Because statin sales make them billions of dollars, of course they continue the Big Cholesterol Lie, one of the biggest frauds in medical history. Their own study showed increased deaths and terrible side effects so they stopped the study short at that time, supposedly to “save patient’s lives” when the opposite was true.

The dangerous cholesterol is VLDL (Very Low Density Lipoprotein) which cannot easily be tested.
Because triglycerides contain some VLDL, labs estimate VLDL value by simply taking a percentage of triglycerides.
High triglycerides are much more of a danger signal than high cholesterol, and are almost always related to obesity, poor diet of processed foods, especially dangerous fats.

The Big Fat Lie

We have been told for decades that fat is bad for us.
Forget about “low fat” or “fat free” diets.
Another big fat lie, coming from a scientist who plucked figures out of a study to suit an argument he was proposing.
When the data was analysed completely, many decades later, it showed the complete opposite.
The largest and longest study in the world was the Framingham study which showed that those who ate the most fat lived longer than those who ate the least.
Fat is not unhealthy in general, in fact it is essential for health.
The UNHEALTHY fats are man-made artificial fats (margarine, Canola oil) and other processed fats that are hydrogenated to improve shelf life and heated to extremes during manufacture, often going rancid in the process, causing oxidised VLDL (Very Low Density Lipoprotein), the REAL dangerous “food”.
What is REALLY bad is carbohydrates, and when manufacturers remove fats from food, they replace them with carbohydrates, causing most “modern” diseases including Alzheimer’s and Diabetes.

The Ketogenic Diet

For the first two million years of human life on Earth, carbohydrate consumption was very low.
Carbohydrates were uncommon, with the majority of food being nuts, seeds, eggs, fish, fruit and vegetables. Meat was eaten very rarely when an animal was killed.
These people did not burn carbohydrates for energy, they burned FAT. In particular, ketones, the basis of the ketogenic diet.
A ketogenic diet means maintaining a fasting state of ketosis. Ketones are produced when the body is in a state of ketosis.
Ketones fuel cells using a different pathway from glucose.
Glucose has to have insulin to allow glucose into cells, but as we all should know, our typical modern diet is loaded with carbohydrates, forcing the pancreas into overdrive making enough insulin.
Eventually our cells become insulin resistant, so the pancreas produces even more insulin to force glucose into the cells, creating even more insulin resistance.
We are now a full-blown diabetic, and when the pancreas starts shutting down, we need insulin injections for the rest of our life.
However, when we feed the cells with ketones, they simply enter the cell naturally, and do NOT require insulin or anything else to do so.
This is critically important for five of our modern diseases: Obesity, Cancer, Diabetes, Cardiovascular and Alzheimer’s, all caused or aggravated by high blood glucose, bad fats and inflammation.
Ketones are also signaling molecules as well.

Benefits of the ketogenic diet include:

  • Helps the body express new restorative and healing genes
  • Reduces inflammation (underlying cause of nearly every disease)
  • Stimulates the immune system
  • Aids weight loss
  • Stops or slows degenerative disease
  • Reduces risk of Alzheimer’s, Cancer, Cardiovascular, Diabetes and Obesity

The Anti-Alzheimer’s diet

Spices

Add these spices to every meal possible.
Of course they will spice up any meal, but also help clear the brain of problems and reduce risk of cardiovascular disease, cancer, diabetes and many more modern illnesses.

  • Sage – one of the best brain-saving spices
  • Cloves – one of the most potent antioxidants
  • Curry – a blend of other great spices
  • Ginger – reduces inflammation and improves immunity
  • Turmeric – for colour, flavour and Curcumin
  • Ceylon Cinnamon – Better and safer than regular cinnamon

Ketogenic Diet – Healthy fats, intermittent fasting.
Read How Cyclical Ketosis can help combat Chronic Fatigue

Avoid Trans Fats
Read Trans Fats Linked to Increased Risk for Alzheimers

Avoid Processed Foods
Only shop in the greengrocer department at the Supermarket, preferably the organic section. Buy or grow your own real food. Nothing in a bag, box, tin because toxic ingredients are sure to be added.

Avoid AGEs
Forget fried foods. Steaming is the best way to cook. Never Microwave. Eat raw salads daily.


This section often updated. Please come back soon (if you remember!)

LeanMachine online supplements

Updated 20th January 2020, Copyright © 1999-2020 Brenton Wight and BJ&HJ Wight trading as Lean Machine abn 55293601285

Vigorous Exercise Leads to Lower Mortality for Women


Reproduced from original article:
https://fitness.mercola.com/sites/fitness/archive/2020/01/10/vigorous-exercise-benefits.aspx
Analysis by Dr. Joseph Mercola Fact Checked image
January 10, 2020

health benefits of vigorous exercise

STORY AT-A-GLANCE

  • Heart disease and cancer are the two top reasons people die in the U.S.; data show women who can exercise vigorously have a reduced risk of mortality from heart disease, cancer and other causes
  • Women who have high cardiovascular fitness also enjoy a reduced risk of dementia, which may be related to higher levels of a protein responsible for improving mitochondrial biogenesis
  • Combining intermittent fasting with the ketogenic diet plan may boost the health benefits and improve mitochondrial health. This includes not eating within three hours of going to bed to reduce free radical damage
  • Lack of exercise is globally responsible for nearly 5 million deaths each year; the more you move and exercise the lower the potential rate of death. Aim to sit as little as possible during the day

Heart disease and cancer are the top two reasons people die in the U.S. The term heart disease is used to identify several types of conditions, including cardiovascular disease, coronary artery disease and heart attack. While many think of this as a man’s disease, the CDC1 reports almost as many women will die each year from it.

The most common type, coronary heart disease, affects 6.2% of women 20 and older. Many women report having no symptoms before experiencing a heart attack, but others may have symptoms of angina, nausea or fatigue. Diabetesobesity, an unhealthy diet and lack of physical activity are all lifestyle choices that increase your risk for heart disease.

Each of these same factors increase your risk of cancer. Some of the types of cancer that more frequently affect women include breast, cervical, lung, colorectal and skin.2 Most cancers strike women after menopause, but gynecological cancers may happen at any time.

Every year 90,000 women are diagnosed with one form of gynecological cancer and 242,000 with breast cancer. The signs of gynecological cancers may be vague and mimic symptoms of other conditions, such as unexplained weight loss, constant fatigue, loss of appetite or feeling full, pain in the pelvis or a change in bowel habits.

Fitness Protects Women Against Risk of Premature Death

New data recently presented at the European Society of Cardiology3 strongly suggest that women who can exercise vigorously experience a significantly lower risk of mortality from heart disease, cancer and other causes. Although there have been multiple studies using male participants or mixed groups, the researchers proposed that information specific to women was scarce.

The study used data from 4,714 adult females who had undergone echocardiograms for known or suspected coronary artery disease. Treadmill stress tests were used with increasing intensity to measure fitness, which the researchers defined as a maximum workload of 10 metabolic equivalents (METs).

Women who were able to achieve 10 METs or more were compared to those who achieved less. A measurement of 10 METs is equivalent to walking up four flights of stairs fast without stopping or going up three flights quickly.

The researchers followed the participants for a median 4.6 years and found there were 345 deaths from cardiovascular disease, 164 from cancer and 203 from other causes. After adjusting for influencing factors, the findings revealed that women in the higher MET group had a lower risk of death from all measured causes.

By comparison, women in the lower fitness group experienced an annual rate of death nearly four times higher and the annual cancer death rate doubled. One researcher, Dr. Jesus Peteiro, noted the average age of participants was 64 years and 80% were from 50 to 75 years. He went on to comment:4

“Good exercise capacity predicted lower risk of death from cardiovascular disease, cancer, and other causes. Looking at both examinations together, women whose heart works normally during exercise are unlikely to have a cardiovascular event.

But if their exercise capacity is poor, they are still at risk of death from cancer or other causes. The best situation is to have normal heart performance during exercise and good exercise capacity.”

The women underwent imaging of their heart during the treadmill test to assess function. Those with poor function during the test were more likely to succumb to cardiovascular disease during the follow-up period, but it was not predictive of death from other causes.5 Peteiro said: “The results were the same for women over 60 and less than 60, although the group under 50 was small.”

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Cardiovascular Fitness Also Reduces Risk of Dementia

Staying fit is key to reducing your potential risk for many chronic diseases, including those affecting the central nervous system. Across the world there are 47 million who are living with dementia, and this is expected to increase to 75 million by 2030. You may be able to significantly slash this risk by taking simple steps to improve your cardiovascular fitness.

A study from the University of Gothenburg in Sweden showed women with the highest cardiovascular fitness had an 88% reduced risk of dementia as compared to those with moderate fitness. Even maintaining some fitness proved to have benefit as those with the lowest level experienced a 41% greater risk of dementia than those with average fitness.

The researchers did not assess how much exercise the participants engaged in but used an ergometer cycling test during which additional resistance was added as the women continued to cycle until they were exhausted. The authors wrote:

“These results suggest that cardiovascular fitness is associated with the sparing of brain tissue in aging humans. Furthermore, these results suggest a strong biological basis for the role of aerobic fitness in maintaining and enhancing central nervous system health and cognitive functioning in older adults.”

A second way fitness may protect neurological health is by increasing levels of PGC-1alpha responsible for improving mitochondrial biogenesis. Data reveal that those with Alzheimer’s have less PGC-1alpha in their brain. Cells containing more produce less of the toxic amyloid protein associated with the development of Alzheimer’s disease.

Participants diagnosed with mild to moderate Alzheimer’s were enrolled in a four-month supervised exercise program. The results demonstrated they had fewer neuropsychiatric symptoms from the disease than the control group who did not exercise.

A progressive walking program in those with early Alzheimer’s disease led to improvements in cardiovascular fitness and functional ability. This in turn led to improved memory and increases in the size of the brain’s hippocampus.

Mitochondrial Function Linked to Reducing Risk of Disease

Your mitochondria are minute powerhouses in your cells producing a majority of the energy your body generates, as well as coordinating apoptosis, or programmed cell death, important in the prevention of malfunctioning cells that may turn into cancer.

Your brain is the most energy-dependent organ and therefore is particularly susceptible to impaired energy production. This process may then make the brain more susceptible to age-related disease.

As you age, the genes controlling mitochondrial energy generation may be turned down, and mitochondria are noted to be less dense and more fragmented. With insufficient energy and dysfunctional mitochondria, defective cells can survive and multiply.

There are several ways your mitochondria may be damaged, but much of it may result from superoxide free radicals. Although the production of superoxide is part of a normal process, when produced at higher than normal levels it damages the DNA in your mitochondria. This damage increases when you are not metabolically flexible.

That means you burn a higher percentage of carbohydrates for fuel than you do fat. The process of burning carbs leaks more electrons that combine with oxygen to form superoxide. High-carbohydrate processed foods prevent you from burning fat efficiently, which produces less oxidative stress than carbs. Your nutrition is also foundational to protecting your mitochondrial health.

Combining Nutritional Plan With Fitness Boosts Benefits

When you combine a strong nutritional plan to boost metabolic flexibility with cardiovascular fitness you build on the health benefits of both. For many years the standard dietary recommendations were three square meals a day with small snacks in between.

The most obvious risk of this eating plan is the potential of overeating. But, the less obvious risk is metabolic dysfunction, raising your risk of cancer, heart disease and dementia.

For a number of years, I have strongly advised against eating within three hours of going to bed. The authors of one study found that eating an early dinner, or skipping it entirely, changes the way the body metabolizes fat and carbohydrates. This improves fat burning and reduces hunger. The key in the study was eating the last meal of the day by the middle of the afternoon.

The only changes made to the participants’ meals was timing. The total number and types of calories remained the same. Results showed the participants were less hungry and experienced increased fat burning during the evening hours, along with improved metabolic flexibility. It appears that late night eating will boost free radical damage, negatively impacting mitochondrial function.

By taking advantage of your circadian rhythm you optimize your metabolism. During sleep your body requires less energy. Thus, if you eat right before bed, mitochondria produce excessive amounts of free radicals. In one study of 1,800 people with prostate and breast cancer, researchers found that meal timing reduced the risk of cancer.

They also found that those who awakened early had a higher risk of cancer when they ate dinner late in the evening compared to those who were more energetic at night. A very effective option is to combine intermittent fasting, extend the amount of time you go without food and follow a ketogenic diet.

Fasting upregulates autophagy and mitochondrial health, activating stem cells and stimulating mitochondrial biosynthesis. What many don’t realize is that many of these benefits happen during the refeeding phase, making what you eat foods that are essential to your optimal health.

In one study participants lost 3% of their body weight while practicing time restricted eating even though they didn’t change their nutritional choices. While they lost weight, they did not improve important disease parameters, including visceral fat, diastolic blood pressure, triglycerides, fasting glucose or fasting insulin.

When intermittent fasting is combined with a ketogenic diet it provides many of the same benefits of fasting, in addition to improvements in health such as increased muscle mass, improved insulin sensitivity, reduced inflammation, reduced risk of cancer and increased longevity.

Lack of Exercise May Be Worse Than Smoking

Exercise and nutrition are two of the best preventive strategies against many common health conditions. In one study scientists found that the lack of physical activity came with a global price tag of $67.5 billion in 2013 and that it causes more than 5 million deaths each year, while smoking kills 6 million.

Another group of researchers analyzed data on more than 120,000 people and found that cardiovascular fitness had a greater impact on risk of death than smoking, diabetes or heart disease. However, as important as cardiovascular fitness is, you’ll find you can’t out-exercise the number of hours you sit down.

The average U.S. adult will sit nine to 12 hours each day. While sitting is not inherently dangerous, the cumulative effects on your cardiovascular and musculoskeletal system can seriously impact your health and shorten your life.

In a four-year evaluation of 8,000 Americans over the age of 45, researchers found that those who moved more were healthier. There was also a correlation between death rate and the number of hours the participants spent sitting each day. The bare minimum of movement is 10 minutes for every hour of sitting. However, it is wiser to strive to sit as little as possible.

Sitting correctly requires greater muscle activation and will reduce your potential risk of lower back pain and strain. For specific instructions on how to sit right and for a list of some of the negative side effects of sitting for long periods, see “The Importance of Standing More, Sitting Less.”

Sources and References