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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

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

Boosting Mitochondrial Biogenesis With Ginger

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

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

Alzheimer’s Prevention

Written by Brenton Wight, researcher and LeanMachine

Copyright © Brenton Wight, LeanMachine

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

How many people are at risk?

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

Diagnosis

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

Who is at risk?

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

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

Overcoming risk factors:

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

Genetics

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

SAD (Standard American Diet)

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

Should we get genetic testing?

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

Amyloid Plaques vs Tangles

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

Three Kinds of Alzheimer’s

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

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


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

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

Alzheimer’s from nose infections?

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

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

AGEs – Advanced Glycation End products

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

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

Conventional Drugs

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

 

Alzheimer’s – “Diabetes Type 3”

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

Diagnosing the type of Alzheimer’s

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

Exercise

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

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

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

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

Exercising the Brain

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

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

Meditation

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

Supplements

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Many other supplements can help, including:

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

The Cholesterol Fraud

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

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

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

The Big Fat Lie

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

The Ketogenic Diet

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

Benefits of the ketogenic diet include:

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

The Anti-Alzheimer’s diet

Spices

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

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

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

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

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

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


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

LeanMachine online supplements

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

5 ways to avoid gallstones naturally

Reproduced from original article:
www.naturalhealth365.com/5-ways-to-avoid-gallstones-3245.html
 | January 6, 2020

gallstones

(NaturalHealth365) According to the most current data about gallstones –  deposits of crystallized cholesterol in the gallbladder or bile ducts, about 15 percent of the American population are affected by this preventable condition.

And, while many gallstones are “silent” and cause no symptoms, serious complications – including bile duct infection, pancreatitis and an increased risk of heart disease and gallbladder cancer – can sometimes occur. The good news: a variety of natural nutrients and supplements can help slash your risk of developing these potentially troublesome deposits.

Just don’t expect your conventionally trained physician to talk to you about this.

In fact, the “typical response” of Western medicine is to surgically remove the gallbladder (a procedure known as cholecystectomy), if there’s a problem.  But, again, you ought to know that there are many non-invasive, non-toxic techniques to ward off gallstones.  Let’s take a closer look!

Warning: The standard American diet is a perfect “recipe” for promoting the development of gallstones

When it comes to raising the risk of gallstones, a high (toxic) fat, high calorie and highly processed diet is a primary culprit.  Unfortunately, with the ease of obtaining “fast” foods, junk foods and highly processed foods, this is the diet of far too many people.

Other factors that can raise the risk of developing gallstones include obesity, a sedentary lifestyle, increasing age and certain medications, such as diuretics.

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.

Genetics can also play a role. And, women are statistically more likely to develop gallstones than men.

Note: while losing weight can help cut the risk of developing gallstones, experts recommend that the loss be gradual, and not exceed about 3 pounds a week. As ironic as it seems, prolonged fasting and sudden, drastic weight loss can also trigger the development of gallstones.

The following substances have been shown in human and animal studies to be particularly effective against gallstones. Of course, consult with an experienced integrative physician before supplementing with any of them.

Observational study: Vitamin C supplementation slashes gallstone risk

A potent antioxidant, vitamin C works in the body to scavenge harmful free radicals and reduce the oxidative stress that plays a role in gallstone formation.  By helping to convert excess cholesterol into bile acids, vitamin C may help reduce cholesterol concentrations, thereby decreasing the chance of gallstones.

In one study, gallstone patients slated for gallbladder removal were given 2,000 mg of vitamin C a day for two weeks before their surgeries.  These patients were found to have improved bile composition, and less cholesterol crystallization, than those who hadn’t received supplementary vitamin C.

But, a 2009 study yielded even more dramatic findings.

In an observational study involving over 2,100 subjects, researchers found that regular vitamin C users were a whopping 66 percent less likely to develop gallstones than those who didn’t supplement.

Imagine if these results were achieved by a brand-new drug?!  The pharmaceutical companies would doubtless crow over these remarkable results in a non-stop barrage of commercials.

Ironically, however, non-toxic, natural, inexpensive vitamin C has received no such media fanfare in the decade following this study – a typical result when it comes to the therapeutic benefits of any vitamin.

Omega-3 fatty acids in fish oil discourage gallstone formation

Fish oil, rich in beneficial omega-3 fatty acids, has received kudos from natural health experts for its ability to reduce inflammation, support healthy cardiovascular function and ease depression.  Now, research shows that EPA and DHA, the primary fatty acids in fish oil, also help prevent gallstones.

Like vitamin C, EPA and DHA inhibit cholesterol crystallization and improve bile composition.  In a study published in Journal of Nutrition, researchers gave 11.3 grams a day of omega-3s from fish oil to obese women who were on medically supervised weight-loss diets of 1,200 calories per day.

When compared to the placebo group, the omega-3 group experienced a reduction in the time it took to form cholesterol crystals, thereby slowing gallstone formation.  As an added “bonus:” the researchers noted that the group also enjoyed a reduced risk of heart disease.

The team concluded that omega-3 fatty acids can cut the risk of developing gallstones that accompanies rapid weight loss – an especially important point for those looking to improve their health!

SAM-e is a useful tool for promoting gallbladder health

SAM-e, short for S-adenosylmethionine, is a molecule found naturally in the body. With potent anti-inflammatory and mood-elevating effects, SAM-e is currently used to treat a variety of ills, including arthritis pain and depression.

This versatile compound also has a protective effect on the liver and gallbladder.

In addition, SAM-e improves bile flow and decreases cholesterol concentration – two important defenses against gallbladder problems. Like vitamin C, it contributes to antioxidant protection, and reduces the oxidative stress that can trigger gallstones.

Note: researchers have found that women with increased estrogen levels are more likely to suffer from gallstones. Significantly, SAM-e reduced bile cholesterol by almost one third in women taking oral contraceptives.

Natural health experts normally advise SAM-e dosages in the area of 600 mg to 1,200 mg a day, but check first with your own healthcare provider.

Curcumin from turmeric: The “golden spice” has a glowing reputation for fighting gallstones

Curcumin, the active ingredient in the medicinal spice turmeric, has long been valued by natural healers for its ability to ease inflammation, combat infection and fight cancer. A carotenoid, or natural plant pigment, curcumin is responsible for the brilliant yellow-orange coloration of turmeric.

Both animal and human studies have shown that curcumin has the ability to improve cholesterol and lipid metabolism, increase bile flow, reduce gallbladder inflammation and promote normal bile acid metabolism.

There is even evidence that curcumin can reduce post-operative pain and fatigue after gallbladder removal. In an intriguing study published in Surgical Endoscopy, patients who had their gallbladders removed required less pain medication when they were given curcumin.

Curcumin is available in supplemental form, with typical dosages ranging from 500 mg to 2,000 mg a day.  Just be sure to look for a formulation that includes black pepper – which greatly improves curcumin absorption.

EGCG in green tea may fight not only gallstones – but deadly gallbladder diseases as well

EGCG, or epigallocatechin gallate, is a flavonoid found in green tea. This potent antioxidant and anti-inflammatory has been demonstrated to prevent gallstones in animals – and human studies back this up.

Not only does EGCG prevent gallstones, but it appears to play a role in warding off some of the potentially life-threatening forms of gallbladder disease.

A population-based study in China, published in International Journal of Cancer, showed that drinking at least one cup of green tea for six months cut the risk of developing gallstones by 27 percent, the risk of bile duct cancer by 35 percent and the risk of gallbladder cancer by 44 percent.

Not a bad payoff for merely sipping a daily cup of fragrant and refreshing green tea!

Take action: Reduce the risk of gallstones with natural techniques

You can cut your risk of gallstones by removing white sugar, refined carbohydrates and saturated or trans fats from your diet – while eating plenty of fiber-rich fresh fruits and vegetables and healthy amounts of monounsaturated fats (such as those found in avocados, nuts and olive oil).

Note: an influential 2017 French study showed that people who consumed a Mediterranean diet – which roughly mirrors the above suggestions – enjoyed a dramatically lower risk of gallstones.

And, it couldn’t hurt to add garlic, onions, fenugreek and cayenne to your diet – all have been associated with lower risk of gallstones.

And, finally, increasing your activity level can help ward off gallstones, too. One study showed that between two and three hours of moderate exercise per week could lower the odds of developing gallstones by 25 percent.

Sources for this article include:

LifeExtension.com
NIH.gov
Gallbladderattack.com
NIH.gov

Vigorous Exercise Leads to Lower Mortality for Women


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

health benefits of vigorous exercise

STORY AT-A-GLANCE

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

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

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

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

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

Fitness Protects Women Against Risk of Premature Death

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

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

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

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

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

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

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

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

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Cardiovascular Fitness Also Reduces Risk of Dementia

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

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

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

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

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

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

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

Mitochondrial Function Linked to Reducing Risk of Disease

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

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

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

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

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

Combining Nutritional Plan With Fitness Boosts Benefits

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

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

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

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

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

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

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

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

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

Lack of Exercise May Be Worse Than Smoking

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

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

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

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

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

Sources and References

Excess Body Fat Can Age Your Brain Faster Than Muscle


Reproduced from original article:
https://articles.mercola.com/sites/articles/archive/2020/01/09/obesity-and-brain-health.aspx
Analysis by Dr. Joseph Mercola Fact Checked image
January 09, 2020

excess body fat and brain health

STORY AT-A-GLANCE

  • Increasing research shows that maintaining healthy levels of body fat and greater muscle mass has an effect on your brain health and may slow your rate of cognitive aging
  • People with higher amounts of abdominal fat had worse fluid intelligence with age, while those with greater muscle mass were more protected against such declines
  • Women who had greater muscle mass tended to have better scores in fluid intelligence during the study period
  • Past research has linked midlife obesity with an increased risk of mild cognitive impairment, changes in short-term memory and executive functioning and dementia
  • In addition to regular exercise to increase muscle mass, eating a ketogenic diet to maintain a healthy body weight and avoid obesity may support your brain health as you age

Staying fit as you age is about far more than aesthetics. Increasing research shows that maintaining healthy levels of body fat and greater muscle mass has an effect on your brain health and even your rate of cognitive aging. It’s known, for instance, that being obese in midlife and early late-life is associated with worse cognitive aging.1

What’s more, the amount of muscle and fat you have may be a more important factor in how your level of fluid intelligence decreases over time than your chronological age. Your chronological age, i.e., your age in years, is just a numerical measurement, but your real age is your biological age as dictated by your choices and habits, as well as your modifiable risk factors like levels of muscle and fat.

While many people tend to gain fat and lose muscle mass as they age, this can be largely combated by staying active and eating right — lifestyle choices that will influence your cognitive function significantly.

More Muscle, Less Fat Protects Your Brain

In a study by Iowa State researchers, data from 4,431 adults were examined to compare levels of lean muscle mass, abdominal fat and subcutaneous fat with changes in fluid intelligence — the ability to solve problems in new situations — over a six-year period.2,3

Those with higher amounts of abdominal fat had worse fluid intelligence with age, while those with greater muscle mass were more protected against such declines. In fact, women who had greater muscle mass tended to have better scores in fluid intelligence during the study period.

Study co-author Auriel Willette, assistant professor of food science and human nutrition at Iowa State University, said in a news release, “Chronological age doesn’t seem to be a factor in fluid intelligence decreasing over time. It appears to be biological age, which here is the amount of fat and muscle.”4

What’s more, the study revealed a link between the immune system and how changes in fat levels affect cognition. Previous research suggests a higher body mass index (BMI) leads to greater immune system activity in the blood, which in turn activates the immune system in the brain, with a negative outcome on cognitive function.5

The featured study also found that changes in white blood cells called lymphocytes and eosinophils explained the link between abdominal fat and worsening fluid intelligence in women. In men, basophils, another type of white blood cell, were linked to about half of the link between fat levels and fluid intelligence, the study found.6

“Lymphocytes, eosinophils, and basophils may link adiposity to cognitive outcomes,” the researchers explained.7 Similar research has revealed that overweight and obese individual have greater brain atrophy in middle-age, corresponding with an increase in brain age of 10 years.8

How Obesity Affects Your Brain

Obesity has multiple effects on the brain, including anatomically speaking. Obese individuals may have reduced gray matter in brain regions such as the hippocampus, prefrontal cortex and other subcortical regions. Atrophy in the hippocampus, in turn, has been linked to Alzheimer’s disease.9

Gray matter is the outer layer of the brain associated with high-level brain functions such as problem-solving, language, memory, personality, planning and judgment. Even in elderly people who are otherwise cognitively normal, obesity is associated with measureable deficits in brain volume in the frontal lobes, anterior cingulate gyrus, hippocampus, and thalamus compared to individuals with a normal weight.10

Further research published in Radiology found that obesity may lead to alterations in brain structure, shrinking certain regions.11 Among men, higher total body fat percentage was linked to lower brain gray matter volume. Specifically, 5.5% greater total body fat percentage was associated with 3,162 mm3 lower gray matter volume.

Among men, 5.5% greater total body fat was also associated with 27 mm3 smaller globus pallidus volume, an association also seen in women. In women, 6.6% greater total body fat percentage was associated with 11.2 mm3 smaller globus pallidus volume.

The globus pallidus is a brain region that plays a role in supporting a range of functions, including motivation, cognition and action.12 Obesity was also associated with changes in white matter microstructure, which may be related to cognitive function.13

Cognitively speaking, there’s also a strong link between obesity and deterioration in cognitive function, as well as to other brain disorders such as dementia, anxiety and depression. Further, past research has linked midlife obesity with an increased risk of mild cognitive impairment, changes in short-term memory and executive functioning and dementia.14

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Obesity-Associated Health Problems Also Harm Your Brain

Obesity’s effects on brain health are also due to its associated health problems, including heart disease, diabetes and atherosclerosis, each of which can have its own deleterious effects on your brain. For instance, as noted in Frontiers in Neuroscience:15

“Obesity-derived vascular problems, such as atherosclerosis and arteriosclerosis, which are systemic diseases, are known to affect the steady blood flow of vessels that feed the brain, thus contributing to cognitive impairment or even stroke, where large areas of the brain die due to the stop in the blood flow of a major brain artery caused by a blood clot.”

In terms of diabetes, of which obesity is a key risk factor, having this condition in midlife is associated with a 19% greater cognitive decline over 20 years compared with not having the condition.16 Even those with prediabetes had significantly greater cognitive decline than those without.

Indeed, “Epidemiological studies have linked type-2 diabetes mellitus with cognitive impairment and dementia, with insulin resistance and hyperglycemia as the probable mechanistic links,” researchers noted.17

Coming full circle, eating a highly processed, junk food diet not only increases obesity risk but also can lead to normal but elevated blood sugar levels that, in turn, can lead to impaired glucose metabolism and Type 2 diabetes. Both diabetes and higher fasting glucose levels are linked with lower total brain volume.18

Impaired glucose metabolism is then associated with neurodegeneration that impairs cognitive function. This connection begins not in old age but much earlier, such that following a healthy lifestyle in young adulthood may be protective against cognitive decline later.19

The Inflammation Connection

Obesity can trigger chronic inflammation in your body, and chronic inflammation in your brain (neuroinflammation) is known to impair neurogenesis, your brain’s ability to adapt and grow new brain cells. It’s also linked to neurodegenerative disorders such as Alzheimer’s disease (AD), and it’s been suggested that “Obesity may serve as an amplifier or initiator of the chronic inflammation observed in AD patients.”20

Further, higher levels of inflammatory markers have also been associated with lower brain volume, including “greater atrophy than expected for age.”21 Excess body fat, particularly visceral fat, is also related to the release of proteins and hormones that can cause inflammation, which in turn can damage arteries and enter your liver, affecting how your body breaks down sugars and fats.

According to a study in the Annals of Neurology, “[A]dipose-tissue derived hormones, such as adiponectin, leptin, resistin or ghrelin, could also play a role in the relation between adipose tissue and brain atrophy.”22 Further, obesity may also be associated with lower volume in brain regions that regulate food-reward circuitry,23 possibly influencing overeating.

Strength Training Is Good for Your Brain

While obesity takes a toll on your brain, increased muscle mass protects it, which is likely one reason why strength training has been found to be beneficial for your brain. In other words, your body’s physical strength may serve as a marker of your brain power.

In fact, strength training is known to trigger beneficial neurobiological processes,24 leading to positive functional brain changes, including in the frontal lobe, with corresponding improvements in executive functions. One systematic review even found that strength training led to less white matter atrophy in the brain, with researchers noting:25

“Taken together, during aging processes, a substantial decline in muscular strength, especially in lower limb muscles, occurs, and accumulating evidence suggests that lower muscular strengths are linked to poorer cognitive performance.

Hence, resistance (strength) exercises (a single bout of resistance exercise, also referred to as acute exercise) and resistance (strength) training (more than one resistance exercise session, also referred to as chronic exercise … ) seem to be promising activities to ensure the preservation of physical functioning and cognitive functions with aging.”

Regular strength training, in addition to other forms of exercise and daily activity, is an important strategy for keeping your brain sharp and may help to offset some of the cognitive decline that occurs with age.

Avoid Obesity and Protect Your Brain With a Ketogenic Diet

While obesity may accelerate neurodegeneration, regular exercise to increase your muscle mass will be protective. Further, eating a ketogenic diet will help protect your brain from free radical damage and will supply the cells with preferred fuel while also helping you to lose weight and avoid obesity.

A ketogenic diet is high in healthy fats and low in net carbohydrates (total carbs minus fiber), prompting your body to start burning fat as its primary fuel, rather than sugar. This produces ketones, which not only burn efficiently but are also a superior fuel for your brain. Ketones also generate fewer reactive oxygen species (ROS) and less free-radical damage.

One of the simple strategies you can implement is to take ketone precursors like refined MCT oils of caprylic acid (C-8). The eight-chain carbon fats are readily converted to ketones. I personally use up to 5 ounces of our Ketone Energy when I have maxed out my protein and carb intake and need a source of healthy clean fat. This keeps my ketone level around 1 to 2.0 mmol/l. Just recognize that you have to build up to a high dose of MCT oil slowly or you will have problems with loose stools.

Recent studies have also demonstrated the benefits of nutritional ketosis for brain health. In one, researchers found a ketogenic diet improved neurovascular function, in part by improving your gut microbiome.26

In a second study, the researchers concluded a ketogenic diet acted as a veritable “fountain of youth” in their animal study by significantly improving neurovascular and metabolic functions, compared to the animals eating an unrestricted diet.27 Releasing ketones into your bloodstream helps preserve brain function and protects against cognitive impairment and other neurodegenerative diseases.28

KetoFasting, the program I developed and detail in my book, “KetoFast: A Step-By-Step Guide to Timing Your Ketogenic Meals,” combines a cyclical ketogenic diet and intermittent fasting with cyclical partial fasting to optimize health and longevity.

Not only can KetoFasting help you to lose weight, but your cognition typically improves thanks to the biological cleansing and regeneration that occurs throughout your body, including your brain.

Sources and References