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“Let food be thy medicine, and medicine be thy food” ~ Hippocrates.
Doctors should be taught this in medical school, as well as “First, do no harm”.

 

Honey Reduces Risk of Heart Disease

© 30th 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/honey-reduces-risk-heart-disease

Got a sweet tooth that you just can’t squash? Relax! Nature has provided a healthy way to satisfy your sugar cravings. Put down the toxic white stuff and pick up a jar of pure, raw honey. Your heart will thank you for it

In a cooperative effort between researchers at the medical sciences departments of Iran’s Isfahan University and Mashhad University, honey has been shown to aid the body in healthy processing of fats by decreasing the overall amount of cholesterol and fats in the bloodstream.[i] The study was published in August 2018 in the journal of the European Society for Clinical Nutrition and Metabolism (ESPEN), Clinical Nutrition ESPEN.

Researchers were inspired by previous studies that demonstrated honey’s beneficial effects on cardiovascular disease symptoms. Their chief aim was to investigate whether the effect of honey consumption on overall lipids in the blood was markedly different than the effects of sucrose, or table sugar, on the blood lipid profiles of 60 young, healthy male subjects.

Good Fats Are Key to Heart Health

A lipid profile, also called a coronary risk panel, is a blood test that measures total blood triglycerides including high-density lipoproteins (HDL), often referred to as “good cholesterol,” and low-density lipoproteins (LDL), commonly known as “bad cholesterol.” In truth, there is only one “type” of cholesterol, a molecule that is incapable of dissolving in blood. In order to transport cholesterol to the various cells throughout the body, lipoproteins such as LDLs and HDLs act as cholesterol carriers.

LDLs may have earned their bad reputation due to the fact that, once they have deposited their cholesterol load, they become small enough to burrow into the linings of arteries where they can oxidize, resulting in damaging inflammation. Conversely, one of HDLs functions is to carry anti-oxidative enzymes to cells where they may help neutralize potential harm done by depleted LDLs’ oxidation.

The blood lipid profile is a primary screening tool for assessing an individual’s risk of developing coronary heart disease. The word “lipids” refers to fats and fat-like substances that are key regulators of cellular activity, such as the energetic functions of your body.[ii]

The effectiveness of this cellular transport system is dependent on having the right amount of healthy fats in your bloodstream. If an imbalance occurs, excess cholesterol may get deposited into the walls of blood vessels, eventually leading to atherosclerosis, or hardening of the arteries, that can cause heart attack and stroke due to blocked blood flow to the heart and brain.[iii]

In the focus study, 60 male subjects between the ages of 18 and 30 were randomly recruited and assigned into one of two groups: honey (experimental) and sucrose (control). Participants were included in the study if they were healthy, non-athletic and a non-smoker. Participants were excluded if they already consumed a large amount of honey in their daily life, took any sort of medication or had recently undergone major diet and lifestyle changes.

Body mass index (BMI) was measured and participants’ physical activity was self-reported via the International Physical Activity Questionnaire (IPAQ), a survey that assesses walking time, moderate and vigorous physical activities and time spent sitting throughout a typical week.

The experimental group received 70 grams of natural honey per day, while the control group received 70 grams of sucrose per day for a period of six weeks. Fasting lipid profile, including total cholesterol, HDL cholesterol, LDL and triacylglycerol, was determined for each subject at the beginning of the trial (baseline) via a 5-milliliter blood sample, which was collected in the morning after a 12-hour fasting period.

The lab tests were repeated after the six-week intervention period was complete. All 60 participants successfully completed the trial, and in the final analysis confounding variables including age, physical activity and some nutrient intake were adjusted.

Honey Improves Cholesterol While Table Sugar Is Toxic

Participants’ baseline measurements for fasting blood sugar, systolic blood pressure and diastolic blood pressure were not different between the honey and sucrose groups, indicating that there were no significant pre-existing differences between the groups at the beginning of the study. After the final blood lipid profiles were produced, researchers compiled the following findings:

  • Consumption of honey decreased total cholesterol and LDL and increased the presence of HDL in the blood.
  • Consumption of sucrose had the inverse effect, increasing total cholesterol and significantly raising LDL levels, while decreasing HDL in the blood.

In summary, total cholesterol significantly decreased in the honey group compared with the beginning of the trial, while total cholesterol increased in sucrose group. LDL cholesterol was decreased by honey consumption and increased by sugar intake. Honey also increased HDL cholesterol in the blood, while sucrose decreased the presence of this healthy fat.

The main finding of this study, noted researchers, was “the ability of natural honey to modulate some of the risk factors of cardiovascular disease.” According to the U.S. Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S. with one person dying from cardiovascular disease every 37 seconds.[iv] Researchers called for further clinical trials to confirm their promising results.

Honey: Nature’s Oldest Health Food

Honey has an unprecedented history of use as a food and medicament, stemming back as far as recorded history. It has been found in ancient Egyptian tombs, still perfectly preserved, and in cave art dating back some 8,000 years.[v] Honey contains many active biological constituents including polyphenols, nutritionally dense phytochemicals that have antioxidant properties.[vi]

Many studies have confirmed that polyphenols provide a protective effect against diseases such as heart disease, cancer, diabetes, arterial diseases and more.[vii] There are over 200 abstracts on GreenMedInfo.com extolling the numerous health benefits of consuming pure, raw honeyBecome a member today to access our in-depth research tools and learn more about how honey is one of nature’s most miraculous foods.


References

[i] The effect of honey consumption compared with sucrose on lipid profile in young healthy subjects (randomized clinical trial). Rasad H, Entezari MH, Ghadiri E, Mahaki B, Pahlavani N. Clin Nutr ESPEN. 2018 Aug;26:8-12. doi: 10.1016/j.clnesp.2018.04.016. PMID: 29908688

[ii] American Association for Clinical Chemistry, Lab Tests Online.org, Tests, Lipid panel https://labtestsonline.org/tests/lipid-panel

[iii] American Association for Clinical Chemistry, Lab Tests Online.org, Tests, Lipid panel https://labtestsonline.org/tests/lipid-panel

[iv] CDC, Heart disease, Facts https://www.cdc.gov/heartdisease/facts.htm

[v] Heathmont Honey, Bees, Honey history, https://www.heathmonthoney.com.au/bees/HoneyHistory.htm

[vi] Beneficial roles of honey polyphenols against some human degenerative diseases: A review.  Md Sakib Hossen, Pharmacol Rep. 2017 Dec;69(6):1194-1205. Epub 2017 Jul 4. PMID: 29128800

[vii] Beneficial roles of honey polyphenols against some human degenerative diseases: A review.  Md Sakib Hossen, Pharmacol Rep. 2017 Dec;69(6):1194-1205. Epub 2017 Jul 4. PMID: 29128800

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.

Coronavirus solution: Shanghai government recommends vitamin C for COVID-19

Reproduced from original article:
www.naturalhealth365.com/shanghai-government-covid-19.3315.html

shanghai-government-news(NaturalHealth365) Remember the other day, we reported on three clinical trials being done in China to see how vitamin C would affect coronavirus patients?  Well, it’s official: the government of Shanghai, China is openly admitting that vitamin C is helping to reduce the symptoms experienced by coronavirus patients. Naturally, we all know that pharmaceutical interests – here in the United States – will never popularize this “action step” in the face of a growing (viral) health crisis.  They would rather focus on the possibility of greater restrictions on personal freedom, quarantines, and (of course) the need for vaccine development. Fear mongering and maintaining a strong support of (toxic) drug usage seems to be the only areas of interest for conventionally-trained sick care “professionals.”

But, today, we release an official announcement from the Orthomolecular Medicine News Service that we hope will be shared far and wide.

Shanghai Government Officially Recommends Vitamin C for COVID-19

Written by Andrew W. Saul

(OMNS Mar 3, 2020) The government of Shanghai, China has announced its official recommendation that COVID-19 should be treated with high amounts of intravenous vitamin C. (1) Dosage recommendations vary with severity of illness, from 50 to 200 milligrams per kilogram body weight per day to as much as 200 mg/kg/day.

These dosages are approximately 4,000 to 16,000 mg for an adult, administered by IV.  This specific method of administration is important, says intravenous therapy expert Atsuo Yanagisawa, MD, PhD, because vitamin C’s effect is at least ten times more powerful by IV than if taken orally. Dr. Yanagisawa is president of the Tokyo-based Japanese College of Intravenous Therapy. He says, “Intravenous vitamin C is a safe, effective, and broad-spectrum antiviral.”

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Richard Z. Cheng, MD, PhD, a Chinese-American specialist physician, has been working closely with medical and governmental authorities throughout China. He has been instrumental in facilitating at least three Chinese clinical IV vitamin C studies now underway. Dr. Cheng is presently in Shanghai continuing his efforts to encourage still more Chinese hospitals to implement vitamin C therapy incorporating high oral doses as well as C by IV.

Dr. Cheng and Dr. Yanagisawa both recommend oral vitamin C for prevention of COVID-19 infection.

An official statement from Xi’an Jiaotong University Second Hospital (2) reads:

“On the afternoon of February 20, 2020, another 4 patients with severe new coronaviral pneumonia recovered from the C10 West Ward of Tongji Hospital. In the past 8 patients have been discharged from hospital. . . [H]igh-dose vitamin C achieved good results in clinical applications. We believe that for patients with severe neonatal pneumonia and critically ill patients, vitamin C treatment should be initiated as soon as possible after admission. . .[E]arly application of large doses of vitamin C can have a strong antioxidant effect, reduce inflammatory responses, and improve endothelial function. . . Numerous studies have shown that the dose of vitamin C has a lot to do with the effect of treatment. . . [H]gh-dose vitamin C can not only improve antiviral levels, but more importantly, can prevent and treat acute lung injury (ALI) and acute respiratory distress (ARDS).”

Why do U.S. media outlets continue to ignore the positive effects of vitamin C?

The answer is obvious.  Time and again, whenever a safe and effective (natural) remedy is presented for a particular illness or condition – it’s immediately marginalized or “discredited.”  And, we’re always reminded to “follow the (drug) advice” of our doctors.  This is all about pharmaceutical industry control over our sick care system.

But, instead of getting angry, we – at NaturalHealth365 – strongly encourage all of our readers to seek out more information that will empower you to make informed decisions about your own health.

By the way, I (personally) do not routinely get IV vitamin C treatments.  But, if I were infected with the coronavirus – I would immediately get it done.

My “normal” routine is to mix vitamin C powder with water or my greens drink – every morning and some more C throughout the day, depending on how I feel.  In addition, as an added immune system boost, I take 1 – 2 teaspoons of liposomal vitamin C for increased absorption into my cells.

Please note: this is just my personal routine.  Everyone has a unique situation and, if you’re not feeling well, you should always seek out the guidance of a well-trained, experienced (integrative) healthcare provider.

Don’t forget, a strong immune system is the ultimate defense against any dis-ease – especially the threat of bacterial or viral infections.  Stay well hydrated, get a good amount of rest, keep physically active, eat well (organic fresh food, as much as possible) and be sure to take plenty of vitamin C – every day.

Stay tuned to NaturalHealth365 for more updates on the coronavirus, as more information becomes available.

Sources for this article include:

Orthomolecular.org

Junk Foods Promote Hunger and Overeating


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2020/03/04/junk-food-addiction.aspx

Analysis by Dr. Joseph Mercola      March 04, 2020

STORY AT-A-GLANCE

  • While the food industry has become notorious for funding anti-obesity programs that focus on physical activity, research clearly shows that processed foods, sugary beverages and high-carbohydrate diets are a primary concern
  • Processed vegetable oils, which are a staple ingredient in processed foods, also promote obesity and ill health. Soybean oil, the most widely consumed fat in the U.S., upregulates genes involved in obesity and is more obesogenic than fructose
  • Sugar-rich diets generate excessive reward signals in your brain that can override normal self-control mechanisms and lead to addiction and overeating
  • Recent research found a single week of bingeing on fast foods impaired appetite control, making the volunteers more likely to desire more junk food, even if they’d just eaten
  • The more added sugar your diet contains, the lower your intake of important micronutrients such as calcium, folate, iron, magnesium, potassium, selenium, vitamin C, vitamin D and zinc

The struggle with weight gain and obesity is a common and costly health issue, leading to an increase in risk for heart disease, Type 2 diabetes and cancer, just to name a few.1

Obese individuals also have substantially higher medical expenses and indirect costs associated with lost productivity, transportation and premature mortality, and obesity is the reason why 1 in 3 fail to qualify for military service in the U.S.2

According to the 2019 State of Obesity report,3 18.5% of American children (ages 2 to 19) and 39.6% of adults are now obese, not just overweight. Between the 1988-1994 and 2015-2016 National Health and Nutrition Examination Surveys, the adult obesity rate rose over 70% and the childhood obesity rate rose by 85%, and there are no signs of this trend slowing or reversing.4

While the food industry has become notorious for funding anti-obesity programs that focus on physical activity, research clearly shows that processed foods, sugary beverages and high-carbohydrate diets are a primary concern. Sure, inactivity certainly contributes to the problem, but you cannot exercise your way out of a poor diet.

Processed vegetable oils, which are high in damaged omega-6 fats, are yet another reason why processed food diets are associated with higher rates of heart disease and other diseases.

Soybean oil, which is the most widely consumed fat in the U.S.,5 has been shown to play a significant role in obesity and diabetes, actually upregulating genes involved in obesity.6 Remarkably, soybean oil was found to be more obesogenic than fructose. It’s also been shown to cause neurological changes in the brain.7,8

Junk Foods Addiction Is Real

Processed junk food destroys your metabolism and promotes obesity through a variety of mechanisms. Among them is the way these kinds of foods affect your appetite control. Several studies have also demonstrated that processed foods are addictive.

As detailed in “The Extraordinary Science of Addictive Junk Food,” your body is designed to naturally regulate how much you eat and the energy you burn. Food manufacturers have figured out how to override these intrinsic regulators, engineering processed foods that are “hyper-rewarding.”

According to the food reward hypothesis of obesity, processed foods stimulate such a strong reward response in our brains that it becomes very easy to overeat. One of the guiding principles for the processed food industry is known as “sensory-specific satiety.”

In a 2013 New York Times article, investigative reporter Michael Moss described this as “the tendency for big, distinct flavors to overwhelm your brain.”9 The greatest successes, whether beverages or foods, owe their “craveability” to complex formulas that pique your taste buds without overwhelming them, thereby overriding your brain’s satiety signals.

Potato chips are among the most addictive junk foods on the market, containing all three “bliss-inducing” ingredients: sugar (from the potato), salt and fat. And while food companies abhor the word “addiction” in reference to their products, scientists have discovered that sugar, in particular, is just that. In fact, sugar has been shown to be more addictive than cocaine.

Research10 published in 2007 showed 94% of rats allowed to choose between sugar water and cocaine chose sugar. Even cocaine addicted rats quickly switched their preference to sugar once it was offered as an alternative. The rats were also more willing to work for sugar than for cocaine.

The researchers speculate that the sweet receptors (two protein receptors located on your tongue), which evolved in ancestral times when the diet was very low in sugar, have not adapted to modern times’ high-sugar consumption.

As a result, the abnormally high stimulation created by sugar-rich diets generates excessive reward signals in your brain, which have the potential to override normal self-control mechanisms and thus lead to addiction and overeating.

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Junk Foods Interfere With Appetite Control

Most recently, Australian researchers found a single week of bingeing on fast foods impaired appetite control, making the volunteers more likely to desire more junk food, even if they’d just eaten.11 They also scored lower on memory tests, thus confirming previous findings12 showing a Western-style diet impairs learning and memory. As reported by Science Alert:13

“The findings suggest something is amiss in the hippocampus — a region of the brain that supports memory and helps to regulate appetite. When we are full, the hippocampus is thought to quieten down our memories of delicious food, thereby reducing our appetite. When it’s disrupted, this control can be seriously undermined.”

For this eight-day experiment, healthy volunteers between the ages of 17 and 35 with a body mass index14 between 17 and 26 (slightly underweight to mildly overweight) were instructed to eat:

  • Two Belgian waffles on four days
  • A main meal and a drink or dessert from a popular fast food chain on two days

On days 1 and 8, the volunteers were given a toasted sandwich and milkshake for breakfast at the lab. The control group were given the same breakfast at the start and end of the study, but were instructed to eat normally during the remainder of the week.

On days 1 and 8, participants also completed pre- and post-breakfast “wanting and liking tests,” in which they were first presented with six sugary breakfast foods and asked to rate how strong their desire to eat the food right now was. Next, they were instructed to consume the samples and rate how much they liked it, and how much more of it they thought they would be able to eat right then. As reported by the authors:15

“One week’s exposure to a WS-diet [Western-style diet] caused a measurable weakening of appetitive control, as measured by the two key ratings on the wanting and liking test.

Prior to the intervention, participants viewed palatable breakfast foods and judged how much they wanted to eat them, and then how much they liked their actual taste. This test was repeated after participants had eaten to satiety.

Across these pre- and post-meal tests, wanting ratings declined far more than ratings of taste liking. This manifestation of appetitive control — that is the expectation that food is less desirable than it actually tastes — changed in participants following the Western-style dietary intervention.”

High-Sugar Diets Lower Nutrient Absorption

If you eat a fast-food burger, you can easily take in close to half your daily caloric requirements. Add in fries and a soda and you may be nearing an entire day’s worth of required calories. However, you have not received the vitamins and minerals, the live enzymes and micronutrients, the healthy fats or high-quality protein that your body needs to function, let alone thrive.

This was recently demonstrated in a Swedish study,16,17 which found that the more added sugar your diet contains, the lower your micronutrient intake (i.e., vitamins and minerals).

To examine this relationship, the researchers examined dietary data collected in two Swedish population based studies (the National Swedish Food Survey and the Malmö Diet and Cancer Study).

Each individual’s added sugar intake was estimated by subtracting naturally-occurring fructose from the total sugar content of the diet as a whole. Energy intake for added sugar was then stratified into six groups:

Less than 5% of energy intake from added sugar 5% to 7.5%
7.5% to 10% 10% to 15%
15% to 20% Greater than 20%

They also calculated the intake of calcium, folate, iron, magnesium, potassium, selenium, vitamin C, vitamin D and zinc, finding an inverse relationship between added sugar intake and intakes of all nine micronutrients. According to the authors:18

“These findings suggest that in two Swedish populations the higher the intake of added sugar in the diet, the more likely it is that the intake of micronutrients will be compromised …

However, although the trends are significant and consistent with those obtained in other studies on the subject, future studies are needed in order to build the necessary scientific knowledge to establish a threshold of added sugar intake based on micronutrient dilution.”

When fast food meals are consumed day in and day out, for months and years on end, weight gain is virtually guaranteed, yet your body may still be starving and malfunctioning for lack of essential nutrients.

Depression Is a Junk Food State of Mind

Aside from promoting obesity, processed food and fast food diets have also been strongly linked to depression, especially in teens. In a 2019 study,19 researchers at the University of Alabama at Birmingham looked into the role diet plays in symptoms of depression.

To do that, they analyzed the excretion of sodium and potassium in the urine of 84 urban, low‐income adolescents. Higher levels of sodium in the urine can be an indication of a diet high in sodium, such as processed foods and salty snacks. A low level of potassium, meanwhile, is indicative of a diet lacking in fruits, vegetables and other healthy potassium-rich foods.

As expected, higher sodium and lower potassium excretion rates were associated with more frequent symptoms of depression at follow up 1.5 years later. “This study was the first to demonstrate relationships between objective indicators of unhealthy diet and subsequent changes in depressive symptoms in youth,” the authors wrote.20

It’s possible that eating foods high in sodium and low in potassium may lead to depression by negatively influencing neurotransmitters and neural function during a time that is particularly vulnerable.

“Given the substantial brain development that occurs during adolescence, individuals in this developmental period may be particularly vulnerable to the effects of diet on the neural mechanisms underlying emotion regulation and depression,” the researchers said.

In addition, poor diet could influence depression by disturbing the gut microbiome, which could further influence brain function. Past studies have also confirmed the diet-depression link among children and teens.

For example, a systematic review21 of 12 studies involving children and adolescents also found an association between unhealthy diet and poorer mental health. Conversely, those with healthier diets had better mental health. The consumption of junk food has also been linked to a higher risk for psychiatric distress and violent behaviors in children and adolescents.22

Adults may also suffer mentally from a diet based on unhealthy foods. A 2016 study23 found women who ate a pro-inflammatory diet (which can include one high in processed foods), were more likely to have recurring depressive symptoms, and a 2018 systematic review and meta-analysis,24 which looked at data from 101,950 participants, also found an association between a pro-inflammatory diet and risk of depression.

The Scourge of Ultraprocessed Food

Unfortunately, Americans not only eat a preponderance of processed food, but 60% of it is ultraprocessed25 — products at the far end of the “significantly altered” spectrum, or what you could typically purchase at a gas station.

Any food that isn’t directly from the vine, ground, bush or tree, is considered processed. Depending on the amount of change the food undergoes, processing may be minimal or significant. For instance, frozen fruit is usually minimally processed, while pizza, soda, chips and microwave meals are ultra-processed foods.

The difference in the amount of sugar between foods that are ultraprocessed and minimally processed is dramatic. Research26 has shown 21.1% of calories in ultraprocessed foods come from added sugar, compared to just 2.4% of the calories in processed food and none in unprocessed foods.

In addition to obesity, depression and other chronic health problems, ultra-processed foods will also shorten your life span. French researchers found that for each 10% increase in the amount of ultraprocessed food an individual consumed, the risk of death rose by 14%.27

This link remained even after taking confounding factors such as smoking, obesity and low educational background into account. The primary factors driving the increased death rate was chronic diseases such as heart disease and cancer.

In my view, eating a diet consisting of 90% real food and only 10% or less processed foods is an achievable goal for most that could make a significant difference in your weight and overall health.

Ultraprocessed foods should be kept to an absolute minimum and consumed only rarely. As noted in a 2016 study,28 “Decreasing the consumption of ultraprocessed foods could be an effective way of reducing the excessive intake of added sugars in the USA.” To get started, consider the following basics. For more detailed guidance, see my nutrition plan:

Focus on fresh foods, ideally organic, and avoid as many processed foods as possible (if it comes in a can, bottle or package and has a list of ingredients, it’s processed).

Severely restrict carbohydrates from refined sugars, fructose and processed grains, and increase healthy fat consumption. Examples of healthy fats include grass fed butter, ghee, lard, coconut oil and coconuts, avocados, nuts and seeds, raw cacao butter, extra virgin olive oil, organic pastured eggs.

You can eat an unlimited amount of nonstarchy vegetables. Because they are so low in calories, the majority of the food on your plate should be vegetables.

Replace sodas and other sweetened beverages, including fruit juices, with pure, filtered water.

Gradually reduce your eating window to six to eight hours with your last food intake at least three hours before bedtime.

Shop around the perimeter of the grocery store where most of the whole foods reside, such as meat, fruits, vegetables, eggs and cheese. Not everything around the perimeter is healthy, but you’ll avoid many of the ultra-processed foods this way.

Stress creates a physical craving for fats and sugar that may drive your addictive, stress-eating behavior. If you can recognize when you’re getting stressed and find another means of relieving the emotion, your eating habits will likely improve.

The Emotional Freedom Techniques (EFT) can help reduce your perceived stress, change your eating habits around stress and help you create new, healthier eating habits that support your long-term health. To discover more about EFT, how to do it and how it may help reduce your stress and develop new habits, see my previous article, “EFT is an Effective Tool for Anxiety.”

Endometriosis

Endometriosis is a chronic condition where endometrial-like cells proliferate outside the uterus causing pain and disability. Limited treatments are available, but symptom management is essential for social and economic participation.

What is Endometriosis?

Endometriosis is a chronic and usually painful condition where the endometrium (uterus lining) escapes the uterus, and adheres to the surroundings, forming adhesions. These adhesions can thicken and bleed as they would in the uterus. They can form on the fallopian tubes, ovaries, other organs, pelvic lining, and can sometimes spread outside the pelvic area.
It is fairly common, affecting some 5 million women in North America alone, most diagnosed their 20 to 35 age group.

In one study of 46 women, 12 GP’s, and 1 gynecologist, women reported that healthcare providers may dismiss symptoms, lack essential knowledge and provide inconsistent advice, and treatments are seldom successful or without adverse side-effects. GP’s admitted limitations in expertise and challenges in achieving best practice.

Symptoms

Painful periods, pelvic pain, constipation, nausea, diarrhea, fatigue, bloating, cramping and/or excessive bleeding during menstruation, sometimes for days before and after a period, sometimes even between periods, and sometimes during ovulation, intercourse, urination or bowel movements.
Pain can sometimes occur in the lower abdomen and/or the lower back, occasionally also causing sciatica (shooting or burning nerve pain in the legs).
It is also associated with infertility – see below.

Research and Risk Factors

Excess body fat is linked to an increase in estrogen. Estrogen is mainly produced in the ovaries, but also in every fat cell in the body. Overweight or obese women have a much higher risk of infertility, endometriosis, diabetes, blood pressure, cardiovascular events, kidney disease, and cancer. These are all diseases that were almost non-existent a hundred years ago, but now becoming rampant, all more than likely caused by inflammation, which itself is caused by processed foods and toxins in the diet, water and the environment.

Recent research at Brigham and Women’s Hospital in Boston, Massachusetts, shows that those with endometriosis may have a higher risk of cardiovascular disease, especially in women under 40. 120,000 women were tracked for 20 years, and almost 12,000 (or 10%) were diagnosed with endometriosis. Heart disease rate for all patients under 40 was 21 per 100,000 women, but for the group with endometriosis, heart disease tripled to 65 per 100,000 women.
Endometriosis patients had a 52% higher risk of heart attack, 91% higher risk of angina (chest pain related to heart disease), and 35% higher risk of requiring a stent surgically placed to clear blocked arteries. A Brazilian study showed that a hallmark of endometriosis is systemic inflammation, which is a factor in heart disease development. However, it is not clear if one condition develops first, increasing the risk of the other disease, or if inflammation starts first, leading to the development of both endometriosis and cardiovascular disease. LeanMachine strongly believes that scrapping junk food and eating real, natural, unprocessed food, is the first step in avoiding inflammation and all of the “modern” diseases that follow.

Reproductive disorder

Women with endometriosis can have reproductive problems as well as issues during and after pregnancy. The adhesions formed can trap the egg, preventing the normal passage. These women are three times more likely to have an ectopic pregnancy, where a fertilized egg implants itself outside of the uterine wall, and develops unsustainably. It is vital that ectopic pregnancy is diagnosed and treated early to avoid physical damage to the fallopian tubes. Any subsequent pregnancy requires close monitoring, as the risk of another ectopic pregnancy is higher.
There is also a higher risk of miscarriage, pre-term births, problems relating to the successful implantation and development of the placenta, and hemorrhaging before or after birth, requiring closer monitoring throughout the pregnancy.
Women with endometriosis and these risks should be under the care of a Gynecologist from start to finish of the pregnancy.
Being overweight is also an important risk factor for reproduction.

Traditional Treatment

There is no “medical” cure for endometriosis.
Doctors may recommend surgery to remove uterine growths that have migrated to other parts of the pelvic region (and sometimes beyond). Although normally performed with a laparoscopic procedure, (through small incisions), still a major procedure requiring anesthesia, with risks such as infection, bleeding, scar tissue and organ damage. Surgery may relieve some endometriosis symptoms, but does not address the cause, so recurrence and further surgery is likely.
Doctors will also offer pain relief, with the first option invariably Paracetamol (Panadol) in Australia, called Acetimophen (Tylenol) in the USA. This is a dangerous practice. Not only does Paracetamol damage the liver, even at the recommended dose, but an enzyme in the body works with Paracetamol to destroy the body’s reserves of L-Glutathione, which is the body’s most powerful agent to fight inflammation and disease.

Natural Treatment

There is no natural cure either, but medical examination should be the first step to rule out other possibilities.
Once diagnosed, usually after an ultrasound examination, there are things which can help reduce symptoms, which will also reduce risk of cardiovascular disease:

  • Reduce excess weight
  • Exercise more
  • Eat only healthy, natural food
  • Avoid environmental estrogens – see below
  • Remove BPA and other toxins from the environment
  • Avoid Canola oil, margarine and other bad fats
  • Avoid trans fats (hydrogenated vegetable oil – most things fried in canola oil)
  • Consume healthy fats such as coconut, walnut, avocado, flaxseed oils
  • Avoid sugar, replace with Xylitol or preferably Stevia, or lose the sweet-tooth
  • Avoid refined grains – bread, pasta, cakes, biscuits
  • Avoid MSG (in nearly all processed foods)

Estrogen Dominance (not just Women)

Exposure to fake estrogen chemicals is a significant factor in endometriosis as well as cancers, fibrocystic breast disease and many other “modern” diseases which were almost non-existent a hundred years ago. Fake estrogens also cause food cravings, bloating, weight gain, fatigue, hair loss, mood swings, depression, migraine headaches, poor libido, and menstrual issues such as cramps, short cycles, heavy bleeding and fibroids.
Fake estrogens are found in herbicides, pesticides, and petrochemicals and include dioxins, BPA (bisphenol A), and PCB’s (polychlorinated biphenyl’s), and are used in cosmetics, glue, plastics, upholstery, carpets, and thousands more products.
Food containers should always be glass where possible. BPA-free plastic sounds good, but these containers usually have BPS instead. BPS is not absorbed by the body as readily as BPA, but once absorbed, it is much harder for the body to eliminate, so is capable of building up to even higher concentrations, so “BPA-free” products are no better. Go for Glass.

Excess estrogens

Estrogens come in over 15 forms naturally created in a woman’s body, including the three main types:

  • E1 (Estrone)
  • E2 (Estradiol)
  • E3 (Estriol)

We also have metabolites of estrogen including 16-alpha-hydroxyestrone which can aggravate endometriosis as
well as many types of cancer, especially breast cancers and endometrial cancers, while other estrogens such as the 2-hydroxyestrone metabolites actually prevent cancers and may improve endometriosis.
One supplement known to help this estrogen ratio is Calcium D-Glucarate (tetrahydrate form), which helps the body excrete cancer-causing 16-alpha-hydroxyestrones and other toxins, and promote liver, prostate, and breast health, while retaining and promoting the cancer-preventing 2-hydroxy-estrones.

Aromatase Inhibitors

Aromatase is an enzyme required to make estrogen, part of a complex manufacturing process in the body where hormones are built from other hormones in a long conversion series. Aromatase converts androgens (testosterone) to estrogen, and exists at high levels in breast cancer tissue compared to healthy tissue. Fat Cells contain the aromatase enzyme, so we should strive to reduce fat cells. The leaner we become, the less aromatase we have to deal with, and the less our risk of endometriosis, cancers and other diseases. For men, the same applies for prostate cancer which is generally estrogen-driven, and men too can develop breast cancer, so weight loss and aromatase inhibitors are vital for good health.
Insulin promotes weight gain, fat accumulation, and the aromatase enzyme, and the best thing we can do to prevent excess insulin is to eliminate all sugar, all refined carbohydrate, and all MSG (monosodium glucomate) from the diet.
There are prescription (synthetic) aromatase inhibitors, which bring their own side-effects (like impotency for men) but we can also reduce aromatase naturally, with chrysin, flavonoids, flavones, flavanones, isoflavones, resveratrol, oleuropein and CLA (Conjugated Linoleic Acid), all beneficial for breast and other cancers as well as other hormone-sensitive conditions. Generally, colourful foods are great, so “eating the rainbow” is a healthy decision.

Foods containing natural aromatase inhibitors are:
Flavones (plant chemicals which can inhibit aromatase), like celery, parsley, fenugreek.
Cruciferous vegetables: Broccoli, cauliflower, cabbage, brussels sprouts, kale, all contain indoles, which improve estrogen metabolism and reduce cancer risk. DIM (diindolylmethane) is derived in the body from indoles. This product also contains Calcium D-Glucarate and Chlorophyll, both beneficial. Just one DIM capsule a day gives us the same cancer-fighting benefit as a kilogram of cabbage, so this is one of LeanMachine’s preferred supplements. It’s not that I don’t like cabbage – I just think I would have trouble eating a kilogram every day…

Plastics

Plastics usually contain many chemicals, usually derived from petro-chemicals. Many plastic containers have a number on them signifying some of the main ingredients:

  • #1 is PET (or sometimes PETE, actually polyethylene terephthalate)
    PET is mostly used for water and other drink bottles, and containers for TV dinners and many other food items. PET uses antimony (a toxic metal) in manufacturing, which leaches into food, especially when storing food for a long time, exposing to sunlight, heating to high temperatures such as a microwave, which causes much greater leaching. The pH (acidity level) of the contents also affects the leaching. Microwaved TV dinners leach 100 times more antimony and other chemicals. Antimony in the body can cause pneumoconiosis, gastrointestinal problems, antimony spots on skin, respiratory irritation, depression, dizziness, headaches, vomiting, kidney or liver damage, and Adams-Stokes syndrome. Antimony trioxide is believed to be carcinogenic (causes cancer).
    Brominated compounds can leach into PET containers, displacing iodine, causing paranoia from depression of the CNS (Central Nervous System). PET is considered safe by Government agencies, but it is NOT safe
  • #2 is HDPE (high-density polyethylene)
    HDPE is used in shampoo bottles, food box liners, grocery bags and many food containers. Shown to release estrogenic chemicals, but still considered a low-toxin plastic. One study showed that 95% of every plastic product tested positive for estrogenic activity, meaning they disrupt hormones and change cell development, so children have even higher risk. PET is NOT safe
  • #3 is PVC (polyvinyl chloride)
    Used in bottles, wrappers, shrink wrap, sandwich baggies, plastic toys, lunch boxes, table cloths, blister packs for medications, shoes, jackets, furniture, vinyl flooring, water pipes. Contains lead and phthalates. Phthalates cause males to become more female in humans, animals, fish, etc by disruption of the endocrine system, causing testicular cancer, allergies, asthma, autism, genital deformation, low sperm counts and infertility. Possibly the worst health and environmental offender, but still considered safe by Government Health Agencies. PVC is NOT safe!
  • #4 is LDPE (low-density polyethylene)
    Used in food bags, squeezable bottles, coated paper milk cartons, beverage cups. Does not contain BPA but will leach estrogenic chemicals. Take-away coffee cups are often styrofoam, with a paper lining coated with polyethylene that makes the paper water-tight. Next time you order a coffee to go, forget that LDPE container, as the very hot water will leach a hundred times more LDPE into the coffee. Instead, sit down in the Cafe and have your coffee in a regular porcelain cup. Relax and enjoy it
  • #5 is PP (polypropylene)
    Used in straws, food containers, and medicine bottles. A study found that polypropylene plastic products leached at least two chemicals, but is considered a low-toxin plastic, tolerant of heat, and safe. Again, it is NOT safe!
  • #6 is PS (polystyrene)
    Commonly known as Styrofoam. Used in many disposable plates, cups, bowls, take-away containers, coffee cups, meat trays, packing materials. Polystyrene leaches styrene and other toxins when heated, so never use them in the microwave. Styrene is a probable nerve toxin and carcinogen, and NOT safe
  • #7 is Other – all other plastics
    Products made from other plastics not listed above, or those being a combination of plastics. There are many types of #7 plastics, commonly used for very large water bottles, baby bottles and other polycarbonate plastics. Number 7 plastics vary considerably, but mostly they are polycarbonates containing BPA (Bisphenol-A) or BPS (Bisphenol-S). BPA and BPS both disrupt hormones, affecting growth, development, metabolism, mood, sexual function and reproductive ability. More than 2.6 million tons of BPA are manufactured every year, and studies show that 93% of American people over the age of 6 have BPA in their urine and bloodstream, and this exposure may lead to chromosomal errors, spontaneous miscarriages, genetic damage, decreased sperm quality, early puberty, stimulation of mammary gland development in males as well as females, disrupted reproductive cycles and ovarian dysfunction, cancer, heart disease, obesity, insulin resistance, and other chronic diseases
  • BPA Free plastics? Manufacturers are heeding the growing public concern about BPA in food and drink containers, so they are now marketing their products as “BPA Free”. However, when they take out BPA, they replace it with BPS. True, BPS is not absorbed by the body as much as BPA, but when BPS is absorbed, the body has trouble excreting it, so keeps building up in the body, eventually reaching toxic levels. The only way to be safe from plastics is:
    • Buy fresh food, nothing processed. This avoids plastics and a host of chemicals added to processed foods
    • Grow your own veggies
    • Use glass containers to store food

    HRT – Hormone Replacement Therapy

    HRT causes estrogen dominance and endometriosis. The hormones used are not natural human hormones. HRT Estrogen is made from the urine of pregnant horses. Progesterone is an incomplete synthetic copy, doing more harm than good, and typically testosterone, the most important, is missing altogether. Women need testosterone as much as men, but are more sensitive to it and do not need as much.
    HRT got such a bad name, it is now called HT (Hormone Therapy) which is an attempt to fool people into thinking it is something new, but it is the same thing.

    Bio-Identical Hormone Therapy is a different case. These hormones are normally prescribed by a doctor conversant with hormones. These doctors are very rare, but if you search hard enough, you will find them in most cities. Bio-Identical hormones are just that – hormones absolutely identical to those found in the human body, and normally individually adjusted after blood and/or saliva tests and consultation with the patient. Bio-identical hormones are normally made to order by compounding chemists and not available from regular chemists.

    Doing the Detox

    Detoxing receives a lot of publicity and advertising, but it is not something to once a year like spring cleaning the house. We must detox all the time by eating non-toxic foods, drinking non-toxic water, and living in a non-toxic environment. The body has an amazing ability to get rid of toxic elements, except when our overworked liver and kidneys eventually give up due to toxic overload.

    Toxic Water

    In Adelaide, Australia, and most other Australian cities, we are forced by stupid Governments to drink water where toxic Fluoride has been added. Fluoride gets in the way of Iodine absorption, which is essential for correct Thyroid function. Other halides such as Chlorine and Bromides are also toxic. Chlorine is added to water to destroy pathogens, but it can react with organic matter in the water to form dangerous, carcinogenic Trihalomethanes. Drinking water should always be from a reverse-osmosis system, which can remove most fluoride, chlorine, arsenic, lead, aluminium and parasites.

    Toxic Food

    Many toxins are fat-soluble and accumulate in animal fat, and eating animal fats can cause significant exposure. Studies prove the animal fat link, and also show that fruit and vegetables have a reduced risk. Dioxons are prevalent in some oceans, contaminating fish. Where I live in South Australia, we are fortunate in having relatively clean water from the Southern Ocean. Be careful of fish coming from the polluted Northern Oceans of the world, and from fish farms, where fish are fed grains instead of natural food from the ocean.

    Foods which can help with Endometriosis

    • Lignans and fibre from flaxseeds also benefit estrogen conditions.
    • Foods to limit estrogens: cabbage, kale, brussels sprouts, onions and garlic, apples, parsley, tea, olives, olive oil, grapes, black currants, cranberries, all dark berries like blueberries, blackberries, bilberries, raspberries and cherries, and red wine (in moderation).
    • Naringenin helps, and comes from all citrus fruits: lemon, orange, lime, tangerine. Also in grapefruit, but this is NOT recommended as it inhibits the cytochrome P450 isoform, an enzyme which we need to break down excess estrogens and remove toxins.
    • Apigenin helps, and comes from chamomile, thyme, parsley, celery, artichokes, basil, peppermint, gingo biloba, horsetail herb, lemon balm herb, perilla herb, vervain herb, and yarrow.
    • Genistein helps, and is an isoflavone from red clover, parsley, sage, green vegetables, fruits and especially legumes like chick peas, beans, and soy, BUT the fake estrogens (phytoestrogens) in soy compete with our natural estrogens, messing up our endocrine system. We should never consume soy, especially the GMO kind, although the fermented kinds consumed in Asian countries is not as bad. Soy is used as a cheap “filler” ingredient in thousands of processed foods, so fresh, real, unprocessed food is the only way we can eliminate it from the diet.
    • Diadzein is another isoflavone from soy foods, but the dangers from soy outweigh any benefit of diadzein.
    • Oleuropein is helpful, and comes from olive oil and the leaves of the olive tree.
    • Resveratrol is from the seeds and skin of red grapes and all black and red berries.
    • Linolenic and Linoleic Acid comes in multiple forms, all helpful:
      • GLA (Gamma Linolenic Acid) in Borage Oil, an omega-6 fatty acid, found in mushrooms, vegetables, fruits, nuts, grains, seeds, oils of safflower, sunflower, corn, soya, evening primrose, pumpkin, olives and wheat germ
      • ALA (Alpha-Linolenic Acid), an omega-3 fatty acid. Chia seed is an excellent source. The body cannot easily make these fatty acids, so they must come from the diet. Suppresses the enzyme 5-alpha reductase, reducing excess estrogens.
      • CLA (Conjugated Linoleic Acid) comes from red meat (grass fed, preferably wild such as kangaroo), eggs (free range, not grain fed) and dairy, so supplementation is even more important for vegetarians and vegans. Reduces fat, increases muscle, fights cancer, and excretes bad estrogens

    Supplements which can help Endometriosis

    • Calcium D-Glucarate helps the liver eliminate harmful toxins and cancer-causing 16-alpha-hydroxyestrones
    • DIM (Diindolyl Methane) helps flush toxins and bad estrogen metabolites from the body
    • Quercetin and Bromelain. Quercetin works even better in conjunction with the digestive enzyme bromelain, found in pineapples
    • Chrysin is a flavonoid from passion flower, bee pollen and raw honey. Best used as a cream rubbed into the skin, available from compounding chemists in Australia. Oral supplements have less bioavailability, but this can be improved with piperine (from black pepper, preferably freshly ground)
    • Resveratrol Complex supplements provide the most benefit. Eating red grapes also gives the complete polyphenol group, with improved function working together. We could also drink red wine, but we would have to drink 15 glasses of wine every day to receive benefit from resveratrol, and this would obviously not benefit our health, so supplements or grapes are a preferred option. Eat the grape skin as well, that contains the most resveratrol
    • Zinc is nature’s best mineral, involved in many enzymatic reactions, the immune system and fertility. Most of the zinc in a woman is in the ovaries, and in men, the testicles. Foods containing zinc include oysters, liver, meat, sesame seeds, sunflower seeds, pumpkin seeds, pecan nuts, brazil nuts, spinach, mushrooms and other vegetables
    • Omega-3 from Fish Oil, or much better from Krill oil with extra DHA. Studies show benefits of omega-3 for endometriosis sufferers, as growth of endometrioal tissue is reduced, and omega 3’s can reduce prostaglandin E2, an inflammatory chemical in the body. Good sources of Omega-3 fatty acids include salmon, mackerel, sardines, anchovies, most deep-sea cold-water fish, walnuts, avocados and coconut oil
    • Astaxanthin is up to 550 times stronger than vitamin E and 6,000 times stronger than vitamin C. Shown to protect skin from sun damage without blocking vitamin D absorption, and helps prevent other hormones from converting to bad estrogens
    • Ginger can sometimes help to ease nausea, which is a common symptom of endometriosis

    Avoid Chronic Stress

    Stress is good for us from time to time. A body in stress produces the hormone Cortisol, also known as the “fight or flight” hormone. High cortisol increases blood flow to the muscles so we can fight well or run fast, reduces blood flow to the extremities in case of wounding, and affects organs and other areas. This is fine for short bursts of energy when we need it, but chronic stress will kill us. Cortisol levels are typically much higher in women with severe endometriosis compared to healthy women. Modern society is full of stress. A nasty boss, traffic lights, running late, deadlines, family issues, money problems, screaming children, noise, scary movies, terrorism, spiders, all can cause stress, and the stress triggers can be different for each of us. The danger is that CHRONIC STRESS, or continual stress with no relief, causes many problems in the body due to the permanently high cortisol levels. Too much cortisol reduces progesterone, causing a hormonal imbalance, and increasing the risk of endometriosis.
    The first thing to do is de-stress the mind and the body. Meditation for a few minutes a day in a quiet, dimly lit corner can be of great benefit, as can a Yoga or Tai-Chi class, or reading a book instead of watching TV.
    Supplements can also help with stress reduction:

    Meditation

    Meditation, deep breathing through the diaphragm, relaxation, all can help.

    Nature

    Spending trime in nature – a park or other green area, can reduce stress levels, even if only for a few minutes a day.

    Hobbies

    Spend some time doing things you like – hobbies, sport, dancing, volunteering, community groups, any activity away from the stress triggers.

    Avoid Loneliness

    Feeling lonesome? Join a group, go out and meet people, call an old friend to meet for a coffee.

    Shrink

    Many people resist going to a Psychologist, Counselor, etc, but often talking to a professional can help us use mental tools to ease our problems.

    Yoga or Tai-Chi

    Gentle exercise can also help deal with stress.

    Hydrotherapy – running Hot and Cold

    Some therapists recommend a “contrast sitz bath”, although this may help relieve pain rather than treat the actual condition. A similar method using hot and cold showers is often used to relieve migraine headaches, very successfully for some people. Contrast Sitz treatment involves sitting in a bath of hot water for three minutes, then sitting in a cold-water bath for one minute, then repeating the process three times. Usually not carried out during menstruation. The method for migraines is to shower in the hottest water we can stand for two minutes, then turn off the hot tap and stand in cold water for two minutes, repeating the process several times. I think the shower method is the simplest, as not many people have two bathtubs handy. In both cases, I thought originally that the benefit may be that it is so uncomfortable that one forgets about the original pain, but it seems to work, presumably by de-sensitising our nerves, reducing our reaction to pain, as well as perhaps alternately stimulating and reducing blood flow to our extremities, and inversely to our internal organs.

    Prescription Medication

    Progesterone is an excellent aromatase inhibitor, so can be very beneficial for Endometriosis, and can also inhibit growth and even cause cell death of breast cancer tissue, by affecting p53 and Bcl-2 gene expression, but ONLY natural bio-identical progesterone should be used. High doses of progestin (synthetic progesterone) is an incomplete artificial copy of real progesterone, and can have the reverse effect by stimulating breast cancer cells. This is the main reason why conventional HRT causes increased cancer. Progesterone can sometimes slow abnormal growth of endometrial tissue, and although not a cure, may help relieve period pain and pelvic pain. Seek a supplier of bio-identical hormones. In Australia you will still need a prescription for a compounding pharmacy. Many doctors have no understanding of the difference, so always seek a specialist in hormones. Some naturopaths recommend wild yam cream, which is similar to natural Progesterone, but unless processed in a laboratory, the body cannot convert it to true progesterone. Bio-Identical Progesterone is normally supplied as a cream, which is rubbed into thin areas of skin, where it is absorbed into the blood directly. It cannot be taken orally, as it will not survive past the stomach acid, enzymes, etc. Avoid other methods, like surgically implanting a pill just below the skin, as this gives a varying amount over several months as the pill breaks down at different rates, and the dose cannot be controlled without surgical removal. Patches and injections are other methods, but the cream is generally easier and more acceptable for most people. Progesterone levels should be monitored with regular blood tests. Too much may cause depression, fluid retention, weight gain, mood changes, abnormal (or sometimes absent) menstrual bleeding.

    Many doctors prescribe Tamoxifen to reduce estrogens, but this has nasty side effects including stroke, blood clots, uterine cancer, and cataracts. A better natural alternative is Calcium D-Glucarate which one study showed that is just as effective as Tamoxifen, and was able to reduce the number of estrogen receptors by 48%, and to lower serum estrogen levels by 23%.
    This works for men as well, helping to reduce man-boobs (Gynecomastia), excess body fat and risk of prostate cancer by reducing estrogen.

    Many doctors will recommend anti-depressants, even if we are not suffering from stress!
    This is a big mistake, as the disadvantages (like double the risk of suicide) far outweigh any benefits, and the benefits are poor anyway. Some say that the feel-good benefit of an extra teaspoon of sugar is about equal to that of taking an anti-depressant. I am not saying we need sugar, far from it, I am simply illustrating the poor benefit of anti-depressants. For more info, read my article on Antidepressants

Popular pain reliever triggers 20 percent of liver transplant cases

Reproduced from original article:
www.naturalhealth365.com/pain-reliever-liver-transplant-3305.html

pain-reliever(NaturalHealth365) Go ahead and place your hand on the upper right part of your abdomen. Right beneath your palm is a football-sized organ that plays an important role in detoxifying your body and helping with digestion. This organ is your liver – do you know if yours is healthy?

Turns out, liver disease signs and symptoms can be hard to notice – which is why Jonathan Landsman created the Fatty Liver Docu-Class, available now.

You may also be surprised to know that liver disease and other types of damage can occur due to unintended drug effects of medications, including the extremely popular NSAIDs.  Could our nation’s dependency on prescription and over-the-counter drugs contribute to the prevalence of liver transplant surgery?

Taking a popular pain reliever can damage the liver and INCREASE the risk of heart disease

In August 2019 a team of researchers published a paper in Journal of Cardiovascular Pharmacology and Therapeutics that set out to investigate the health risks associated with nonsteroidal anti-inflammatory drugs, or NSAIDs including ibuprofen (Motrin or Advil), aspirin, and naproxen (Aleve).

Here’s some of their findings based on a large pool of data from other studies:

  • Side effects of these drugs are responsible for at least 100,000 hospitalizations and 17,000 deaths per year in the United States.
  • More than half of liver failure events caused by drug overdose and 20 percent of liver transplant surgeries are caused by acetaminophen (about 8,000 liver transplants occur every year in the U.S.). Meanwhile, anywhere from 80 to 100 million Americans have nonalcoholic fatty liver disease and don’t know it!
  • NSAIDs (not including aspirin) are also linked with an increased risk for cardiovascular problems including stroke, heart failure, and electrolyte imbalances.
  • Even the Food and Drug Administration has had to recently expand their warnings about NSAIDs and their potential role in contributing to cardiovascular disease (CVD).

Overall, the research on NSAID drug effects and the unintended harmful impacts they can impose on the body has a lot of holes, and the researchers of this paper understandably state that there needs to be more.

Do NOT ignore the health dangers linked to toxic indoor air.  These chemicals – the ‘off-gassing’ of paints, mattresses, carpets and other home/office building materials – increase your risk of headaches, dementia, heart disease and cancer.

Get the BEST indoor air purification system – at the LOWEST price, exclusively for NaturalHealth365 readers.  I, personally use this system in my home AND office.  Click HERE to order now – before the sale ends.

In the meantime, the authors call for “judicious individual clinical decision-making about the prescription of NSAIDs” and advise healthcare providers to “consider all these aforementioned benefits and risks, both CVD and beyond, in deciding whether and, if so, which, NSAID to prescribe.”

Curb your NSAID intake with these 5 natural pain relievers instead

Controlling and minimizing chronic pain can have a huge impact on the quality of your life and your ability to earn money, enjoy your hobbies, stay independent, and enjoy time with your loved ones.

If you’re tired of relying on expensive medications that are causing unintentional effects on your health and organ function, check out these natural pain-relieving options and find out how they can help you:

  1. Turmeric, a powerful anti-inflammatory
  2. Acupuncture and other holistic treatment options
  3. Exercise: Just don’t overdo it
  4. Aloe vera, which has both anti-inflammatory and analgesic properties according to the U.S. Pain Foundation
  5. Mindfulness practices, including four square breathing, meditation, and progressive muscle relaxation

And remember: our team at NaturalHealth365 doesn’t provide medical advice, and we do not recommend making any changes to medication without approval from your physician, so be sure to chat with your doctor before starting or stopping any drug or supplement routine.

Sources for this article include:

Journals.sagepub.com
Medicalnewstoday.com
NIH.gov
Washingtonpost.com
USpainfoundation.org
Healthline.com
Liverfoundation.org
Eurekalert.org
CNBC.com
Healthfully.com

Canned soup: “Comfort foods” that threaten your health

Reproduced from original article:
www.naturalhealth365store.com/canned-soup-dangerous-health

Posted by Jonathan Landsman 25th January 2020

It looks like such a healthy idea . . . a can of tomato or chicken noodle soup. Plus, there are all those associations we have with being fed a steaming bowl of soup on a TV tray while we lie in bed recovering from a horrible cold.

But, that may not be always so true.

Now, first let me say there is good news. Some organic brands of canned soup like Amy’s Organics are absolutely delicious and are way less toxic than more commercial brands.  Imagine Food’s organic soups are also on the list of safe soups to consume, as well as other organic brands like Wolfgang Puck’s.

Of course, if you really want the “best” kind of soup … nothing beats homemade from scratch.  Having said that, I’ll give you a list of healthy canned soups that are delicious, nutritious, and safe at the end of this article.

But, first, what’s so bad about canned soup?

BPA is an endocrine disruptor that can cause hormone-based cancers

Study after study has confirmed that canned soup is loaded with bisphenol-A or BPA, for short. BPA is an endocrine disruptor that throws our hormones completely out of balance and can cause estrogen dominance, which can lead to the development of breast cancer, uterine and endometrial cancer, and prostate cancer.

BPA is also terrible for bone health

BPA blocks calcium channels, preventing calcium from making it into the bone, where you need it to give your bones strength and resilience to breakage. A recent article published in the International Journal of Medical Science found that BPA blocks calcium absorption at a cellular level.

Canned soup contains too much sodium, making it a threat to kidney health

Just one can of soup can contain as much as one third of your RDA for sodium! Light soups often have even more sodium added in the manufacturer’s efforts to give the soup more flavor.

Individuals with insulin resistance, diabetes, and cardiovascular disease who are trying to avoid sodium definitely want to avoid canned soup for this reason. Persons trying to stay in good health should steer clear of soups containing too much sodium as well.

Canned soup is loaded with MSG – a major cause of diabetes and insulin resistance

Scientists have now linked MSG with insulin resistance, obesity, and possibly type 2 diabetes. In fact, in China today, diabetes is becoming an epidemic, and scientists believe additives like MSG and adopting a chiefly Western diet full of fast food and processed foods could be largely to blame.

Safe brands of canned soup include:

  • Amy’s Organic Soups
  • Wolfgang Puck’s Organic Soup
  • Imagine Food’s Organic Soups
  • Pacific Food’s Organic and Organic Bone Broth Soups

Editor’s note: The NaturalHealth365 Store offers the finest quality (immune-supportive) supplements on the market.  Click here to shop today.

Sources for this article include:

NIH.gov

Saveourbones.com

Five Therapeutic Effects of Honey in Treating Wounds and Infections

© 20th February 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/five-therapeutic-effects-honey-treating-wounds-and-infections
Posted on:  Wednesday, February 5th 2020 at 2:45 pm

Natural remedies can do wonders in treating painful mouth ulcers, stomach inflammation, wounds and infections. When it comes to dealing with these cases, honey is a time-tested treatment to alleviate symptoms and provide relief for patients, whether young or old

Consuming honey often has a soothing effect and this sweet treat also has several notable health benefits. Its medicinal properties include being used as an antiseptic and antibacterial agent, as well as acting as a natural cough remedy.[i] At the same time, this celebrated ingredient is applied for chronic wound management and as a therapy for certain infections.

1. Honey for Painful Mouth Blisters and Ulcers

Research suggests that honey can help reduce painful mouth blisters among children with herpes simplex gingivostomatitis.[ii] Caused by the herpes virus, herpes simplex gingivostomatitis is an inflammation of the gums and lips, damaging the skin and resulting in mouth ulcers.

One of the earliest signs of herpes simplex gingivostomatitis is when your child refuses to eat because chewing has become too painful. While this disease is common among kids, there is a risk of dehydration since the patient often will not drink or eat.

Once your child has been found to have these mouth blisters and ulcers, using honey as a mouthwash is highly suggested because it can significantly improve children’s drinking and eating abilities.[iii]

2. Honey Treats Radiation-Induced Mucositis

Patients with head and neck cancers may experience mucositis as an adverse effect of radiotherapy. Mucositis is an inflammation of the mucous membranes in the stomach, which causes stomach ulcers. Numerous studies have shown that using honey as an oral treatment can alleviate the adverse effects of radiation-induced mucositis.[iv]

Research suggests honey can delay the onset of oral mucositis, as well as significantly reduce the severity of the pain associated with the condition.[v] Patients received 20 milliliters (mL) of honey three times a day during the course of radiotherapy to achieve the desired outcomes.[vi]

3. Honey Fights Stomach Infections

When paired with green or black tea, honey can help treat other types of stomach conditions, such as infections caused by Helicobacter pylori (H. pylori). This bacterial infection often causes gastritis or stomach inflammation, peptic ulcer disease and certain types of stomach cancers. A 2015 study revealed that consuminghoney or green or black tea daily can decrease the prevalence of H. pylori infection.[vii]

4. Honey for Infections Associated With Burns

Honey can also be used in treating wounds and burns. Compared to boiled potato peel, honey dressing is more effective in covering fresh partial-thickness burns among patients. In fact, the burns healed 100% within two weeks after being treated with honey, compared to 50% when treated with boiled potato peel.[viii]

Honey is also effective in treating second-degree burns compared to anti-infective creams. Research suggests that honey dressing can heal burns by 84% within the first week of treatment and 100% after two weeks.[ix]

5. Therapeutic Effects for Bowel Resection

Oral intake of honey has potential therapeutic effects on patients who underwent massive bowel resection. A 2008 study revealed that animal subjects that had small bowel resection showed significant increase in their gross residual bowel length.[x] Researchers believe the results can be replicated among human patients.

These studies provide evidence that honey can be a sound natural remedy to be explored by people with inflammations, burns and infections. For further information, check out the GreenMedInfo..com Honey Research Database to learn honey’s versatility as a solution for various common illnesses.


References

[i] J Dermatolog Treat. 2001 Mar;12(1):33-6.

[ii] Abdel-Naby Awad OG et al “Honey can help in herpes simplex gingivostomatitis in children: Prospective randomized double blind placebo controlled clinical trial” Am J Otolaryngol. 2018 Nov – Dec;39(6):759-763. doi: 10.1016/j.amjoto.2018.09.007. Epub 2018 Sep 12.

[iii] Abdel-Naby Awad OG et al “Honey can help in herpes simplex gingivostomatitis in children: Prospective randomized double blind placebo controlled clinical trial” Am J Otolaryngol. 2018 Nov – Dec;39(6):759-763. doi: 10.1016/j.amjoto.2018.09.007. Epub 2018 Sep 12.

[iv] Co JL et al “Effectiveness of honey on radiation-induced oral mucositis, time to mucositis, weight loss, and treatment interruptions among patients with head and neck malignancies: A meta-analysis and systematic review of literature” Head Neck. 2016 Jul;38(7):1119-28. doi: 10.1002/hed.24431. Epub 2016 Mar 29.

[v] Samdariya S et al “Randomized Controlled Trial Evaluating the Role of Honey in Reducing Pain Due to Radiation Induced Mucositis in Head and Neck Cancer Patients” Indian J Palliat Care. 2015 Sep-Dec;21(3):268-73 doi: 10.4103/0973-1075.164892.

[vi] Samdariya S et al “Randomized Controlled Trial Evaluating the Role of Honey in Reducing Pain Due to Radiation Induced Mucositis in Head and Neck Cancer Patients” Indian J Palliat Care. 2015 Sep-Dec;21(3):268-73 doi: 10.4103/0973-1075.164892.

[vii] Boyanova L et al “Honey and green/black tea consumption may reduce the risk of Helicobacter pylori infection” Diagn Microbiol Infect Dis. 2015 May;82(1):85-6. doi: 10.1016/j.microbio.2015.03.001. Epub 2015 Mar 6.

[viii] Subrahmanyam M et al “Honey dressing versus boiled potato peel in the treatment of burns: a prospective randomized study” Burns. 1996 Sep;22(6):491-3.

[ix] Maghsoudi H et al “Comparison between topical honey and mafenide acetate in treatment of burn wounds” Ann Burns Fire Disasters. 2011 Sep 30;24(3):132-7.

[x] Eyarefe OD et al “Small bowel responses to enteral honey and glutamine administration following massive small bowel resection in rabbit” Afr J Med Med Sci. 2008 Dec;37(4):309-14.

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.

Protect your heart health with quercetin

Reproduced from original article:
www.naturalhealth365.com/heart-health-blood-pressure-3300.html

heart-health(NaturalHealth365) Flavonoids – compounds found in certain fruits and vegetables – are known for their ability to protect us from toxins, environmental radiation and (ultimately) the oxidative damage that causes disease.  Over the past decade, one flavonoid in particular has been studied for its immune-boosting, heart health and anti-aging benefits, with multiple studies showing quercetin’s ability to increase life span.Recently, a new meta-analysis dug into the incredible heart benefits of quercetin, finding that supplementation was effective at lowering blood pressure.  But, beyond that, it also offers a number of other health benefits that lower the risk of heart disease, such as reducing excessive amounts of cholesterol and reducing the risk of atherosclerosis.

Why quercetin is crucial to heart health

Evidence continues to accumulate showing that eating more foods that contain quercetin or adding a quality supplement to your diet can offer a wide range of health benefits.

In a meta-analysis published in Nutrition Reviews, researchers concluded that quercetin is effective at lowering blood pressure. After pooling results, they found that taking quercetin was associated with an average 2.86 mmHG reduction in patients’ diastolic blood pressure and a 3.09 mmHG reduction in their systolic blood pressure. Not only did it help reduce blood pressure across pooled results, it did so without causing unwanted side effects, as well.

In addition, other studies have backed up this recent conclusion.  While some studies found that taking high amounts of quercetin helped reduce blood pressure, others discovered that even taking lower levels of its supplemental form could result in improved blood pressure numbers.

Researchers believe that it works by reducing the “stickiness” of platelets and helping artery linings stay healthy, keeping them relaxed to reduce pressure and improve overall blood flow.

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Get the BEST indoor air purification system – at the LOWEST price, exclusively for NaturalHealth365 readers.  I, personally use this system in my home AND office.  Click HERE to order now – before the sale ends.

More great news about the health benefits of quercetin

One study showed that in men between the ages of 65 and 84, those who had the highest intake of flavonoids like quercetin were 68% less likely to die from heart disease than those who had the lowest intake. Similar studies have backed up the idea that quercetin offers dramatic cardiovascular protection.

One study on quercetin’s impact on cholesterol found that taking 100 mg of the supplement daily significantly improved cholesterol levels, and it also improved blood sugar – which is another risk factor for heart disease. A larger study found that quercetin not only reduce “bad” cholesterol, it increased the levels of “good” (HDL) cholesterol.

To reap the heart health benefits of quercetin, you can add more foods to your diet that contain this flavonoid or take a supplement. Foods that contain quercetin include deeply colored vegetables, dark leafy greens, legumes, cocoa, green tea, olive oil, deeply colored berries, and beans.

However, if you’re considering a quercetin supplement and you’re already on blood thinners, it’s essential to discuss this with your integrative physician.

Sources for this article include:

LifeExtension.com
LifeExtension.com
NaturalHealth365.com

3 superfood greens that are more nutritious than kale

Reproduced from original article:
https://www.naturalhealth365store.com/3-superfood-greens-healthier-kale
Posted by Jonathan Landsman on 24th January 2020

For a long time now, we’ve all thought kale was the super food in terms of nutrient density – and it wasn’t that easy for a lot of us to make it past that bitter taste, unfortunately.

But did you know that kale actually ranks 15th in terms of nutrient density in a study recently published by the CDC titled Defining Powerhouse Fruits and Vegetables (PFV): A Nutrient Density Approach?  You can find a link to that report below, so that you can read all about the 41 fruits and vegetables that the CDC found to be nutrient powerhouses.

Let’s look at the top 3 “super food” greens that rank higher than kale.

Watercress (nutrient density score of 100) 

 Watercress might look like a more delicate smallish leaves, but watercress is actually a relative of horseradish and mustard greens and it tastes very peppery, indeed.

 Watercress is a member of the cruciferous vegetable family, alongside nutritious vegetables like Brussel’s sprouts, kale, arugula, and broccoli. Plus, it’s packed with so much nutrition it might just qualify as the super food of the decade.

Ranking at 100 in terms of nutrient-density, just one cup of watercress gives you 106% of your vitamin K requirement, and around a fourth of your RDA for vitamins A and C.

Watercress is also a great source of fiber, potassium, protein, calcium, and magnesium and it’s jam-packed with antioxidants and phytonutrients that can protect you against oxidative damage in the form of free radicals, which are associated with aging, cancer, and many other debilitating diseases like Alzhiemer’s.

Scientists have also found that eating watercress daily can reduce DNA damage to blood cells, which is considered to be the hallmark event that triggers the development of cancer. The same study revealed that eating watercress daily improved blood levels of lutein (by 100%) and beta-carotene (by 33%) – 2 phytonutrients which are very protective of the eyes, preventing macular degeneration and cataracts.

 Try adding watercress to your salads, pairing it with mild but equally nutritious greens like green leaf lettuce or Bibb lettuce!

Chinese or Napa cabbage (nutrient density score of 91.99)

Napa cabbage is another cruciferous vegetable that is jam-packed with nutrition. Napa cabbage provides 85% of your RDA for vitamin K and over half your RDA for vitamin C.

It’s also rich in nutrients like folate, hard-to-get manganese, and vitamin B6 as well. Cabbage was voted one of two vegetables which can help prevent diabetes (the other being root vegetables). Being a cruciferous vegetable, it’s also proven to help reduce blood markers for inflammation.

Like watercress, Chinese or Napa cabbage is packed with antioxidants and phytonutrients and is currently being researched for its cancer-fighting benefits. One study of Chinese women found that consumption of brassica vegetables like Chinese cabbage helped to significantly reduce breast cancer risk.

Swiss chard (nutrient density score of 89.27) 

 A nutrient-dense powerhouse, Swiss chard contains 44% of your RDA for vitamin A, 18% of your RDA or vitamin C, and a whopping 374% of your RDA for vitamin K.

Swiss chard is loaded with antioxidants and phytonutrients, including a potent flavonoid called syringic acid, which aids the liver in detoxifying the body, and which helps lower liver enzymes and prevent liver degeneration as well.

Swiss chard is also rich in powerful antioxidants called betalains, which have powerful antioxidant and detoxification properties by supporting the phase II pathways of the liver.

Because it’s so packed with vitamin K, yielding over 3 times your RDA for this nutrient, Swiss chard can help lower blood cytokines, which raise your risk for inflammation and inflammation-based diseases, especially type 2 diabetes.

Editor’s note: The NaturalHealth365 Store offers the finest quality nutritional supplements to support a healthy lifestyle.  Click here to shop today!

Sources for this article include:

CDC.gov

NIH.gov

NIH.gov

NIH.gov

NIH.gov

NIH.gov

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.