Podcasts about dietary approaches

¿Cómo puede la alimentación influir en un envejecimiento saludable? Un estudio reciente de la Nurses' Health Study y el Health Professionals Follow-Up Study, con datos de más de 30 años y más de 100,000 participantes, revela que seguir ciertos patrones dietéticos puede aumentar significativamente las probabilidades de vivir hasta los 70 o 75 años con una buena salud cognitiva, física y mental, libre de enfermedades crónicas.En este video, exploramos las ocho dietas científicamente respaldadas que pueden ayudarte a prevenir enfermedades no transmisibles y optimizar el envejecimiento: Alternative Healthy Eating Index (AHEI), Dietary Approaches to Stop Hypertension (DASH), Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND), Alternative Mediterranean Index (aMED), Planetary Health Diet Index (PHDI), Healthful Plant-Based Diet Index (hPDI), Reverse Empirical Dietary Index for Hyperinsulinemia (rEDIH) y Reverse Empirically Inflammatory Dietary Pattern (rEDIP). También hablaremos del impacto negativo del consumo de alimentos ultraprocesados (UPF) en la longevidad.Según la investigación, una mayor adherencia a estas dietas puede aumentar hasta 2.24 veces la probabilidad de un envejecimiento saludable. Pero, ¿qué tienen en común estas dietas? Un alto consumo de frutas, verduras, cereales integrales, grasas saludables, frutos secos, legumbres y productos lácteos bajos en grasa, junto con una reducción de grasas trans, sodio, bebidas azucaradas y carnes procesadas.Si te interesa saber cómo adaptar estos patrones alimenticios a tu vida diaria y cómo mejorar tu salud a largo plazo con la alimentación basada en evidencia, este video es para ti. Descubre qué dieta se adapta mejor a tus necesidades y cómo pequeñas elecciones diarias pueden marcar la diferencia en tu bienestar futuro. No olvides suscribirte, activar las notificaciones y dejar tu comentario sobre cuál de estas dietas te gustaría probar.

¿Quieres más consejos para vivir mejor? ¡Suscríbete a este podcast en tu plataforma favorita para no perderte nada!

Critical Midlife Strategies to Prevent Age-Related Brain Decline: In this episode, Nutritionist Leyla Muedin “Weighs In” with a landmark study published in PNAS, highlighting the importance of a critical midlife window to prevent age-related brain decline. Conducted by scientists from Stony Brook University and other renowned institutions, the study reveals that brain aging follows a non-linear trajectory with key transition points starting as early as age 44. The research identifies neuronal insulin resistance and metabolic changes as primary drivers, suggesting dietary interventions like ketogenic diets during midlife can provide significant benefits. Leyla emphasizes the importance of early metabolic health monitoring and lifestyle changes to mitigate cognitive decline, addressing the growing concern of Alzheimer's and related neurodegenerative diseases.

Dr. Paul Kolodzik spent 25 years in emergency medicine watching the long-term consequences of preventable disease. Now, he's helping patients reverse metabolic syndrome using continuous glucose monitors (CGMs), low-carb nutrition, and strength training. In this episode, Dr. Kolodzik explains why blood sugar spikes—not cholesterol—may be the most urgent threat to long-term health. You'll also hear why he believes wearables and strategic use of GLP-1 medications can radically change your health trajectory.How long will you live? Take our quiz today to find out! Visit ageist.com/longevityquizThanks to Our SponsorsTroscriptions — Precision, pharmaceutical-grade nootropics for peak performance. Whether you need laser focus, mental clarity, or a boost in cognitive endurance, Troscriptions delivers science-backed results. Use code: AGEIST for 10% off, or click here.LMNT Electrolytes — Our number one electrolytes for optimal hydration. Listeners receive a free 8-serving sample pack with their purchase at DrinkLMNT.com/AGEIST. Our Place – Our top cookware brand for non-toxic, PFA-free pots and pans. Use code “AGEIST” for 10% off at fromourplace.com Chapters(00:15) Introduction to Metabolic Health and CGMs(03:28) Understanding Fatty Liver Disease and Carbohydrate Impact(06:10) The Role of Continuous Glucose Monitors (CGMs)(09:06) Insulin Resistance and Metabolic Syndrome(12:04) The Relationship Between Blood Sugar and Weight Gain(15:18) Dietary Approaches to Managing Blood Sugar(18:08) The Importance of Personalization in Diet(21:11) Inflammation, Brain Health, and Blood Sugar(24:14) Understanding A1C and Blood Sugar Metrics(29:13) Understanding Blood Sugar Levels(35:15) The Role of Exercise in Insulin Resistance(41:08) Integrating GLP-1 Medications with CGMs(47:25) The Importance of Continuous Glucose Monitoring(51:07) Empowerment Through Data and Personal Health ManagementKey MomentsFatty liver disease isn't from eating too much fat — it's, for most people, excessive carb intake.Once I see it, I can't unsee it. And then you know what's going on with your blood sugar physiology.Strength training reverses insulin resistance. Your muscles are soaking up more insulin and more blood glucoseConnect with Dr. Paul KolodzikCGM Doctor — https://cgm-doctor.comMetabolicMDs Practice — https://metabolicmds.comBook:The Continuous Glucose Monitor Revolution for Non-Diabetics — https://www.amazon.com/dp/B0BHL5YZXVSocial Media: LinkedIn — linkedin.com/in/paulkolodzik/Check out the full interview transcriptConnect With AGEISTNewsletterInstagramSay hi to the AGEIST team!

In this episode, Dr. Jaclyn Smeaton and Michelle Shapiro, RD, discuss the transition from traditional dietetics to functional nutrition, exploring the impact of fad diets, the principles of intuitive eating, and the complexities of mast cell activation syndrome (MCAS). Michelle also shares her personal health journey and how it shaped her approach to nutrition. This conversation also highlights: Symptoms and challenges of MCAS  Various aspects of managing histamine-related conditions such as MCAS and POTS and the importance of understanding the nervous system's role The impact of diet and stress on histamine-related conditions The role of mindfulness in dietary practices Practical approaches to treatment, including dietary adjustments, the use of supplements, and the importance of tools like the DUTCH Test  Show Notes:Learn more about Michelle Shapiro, RD, and check out her podcast, Quiet the Diet! Follow Michelle on Instagram @michelleshapirord. Become a DUTCH Provider to gain access to educational resources, expert clinical support, peer-reviewed and validated research, and comprehensive patient reports. 

In this captivating episode of the Dr. Geo Prostate Podcast, host Dr. Geo welcomes renowned cancer researcher Dr. Ralph Moss—a pioneer with over 50 years of experience—to discuss his innovative “three gears” approach to cancer treatment. Dr. Moss shares his personal journey through type 2 diabetes and prostate cancer, explaining how his experiences led him to develop the Moss Method, a natural and integrative approach to fighting cancer. The conversation navigates the interconnected roles of metabolism, immunology (with a special focus on the microbiome), and the emerging importance of cancer stem cells in disease progression. Listeners gain insight into cutting-edge diagnostics, the impact of diet and lifestyle on health, and how natural compounds like green tea, olive oil, and medicinal mushrooms may help target cancer at its roots. With a blend of personal narrative and scientific expertise, this episode offers practical advice and thought-provoking perspectives aimed at empowering individuals to take proactive steps toward better health.Key Highlights✔ Introduction to the Three Gears Dr. Geo introduces the episode's theme—metabolism, immunology, and cancer stem cells—as essential components of cancer treatment.✔ Dr. Ralph Moss's Background & Mission Overview of Dr. Moss's extensive career in integrative cancer research, including his personal battles with type 2 diabetes and prostate cancer, and his commitment to uncovering advanced, less toxic treatment strategies.✔ Metabolism, Immunology, and Cancer Stem Cells Explained The discussion centers on how these three elements interact in cancer development and treatment, highlighting the importance of addressing all facets for effective therapy.✔ Personal Health Journey & Diagnostic Innovations [00:05:00 – 00:09:00]Dr. Moss recounts his experiences with blood sugar management using continuous glucose monitors and draws a creative analogy with car diagnostics to illustrate advancements in health monitoring.✔ Dietary Approaches & Lifestyle Adjustments A deep dive into how a low-carb, keto-influenced diet helped manage his diabetes, along with discussions on the challenges of maintaining healthy blood sugar levels and the impact of sleep and exercise.✔ Early Detection & The Role of Nonconventional Tests Insights into his experience with unconventional diagnostic tests (like the Oncoblot) and the evolution of cancer detection, leading to a more personalized treatment strategy.✔ Integrative Cancer Strategies & The Moss Method Discussion of the Moss Method as a holistic framework that integrates dietary, immunological, and targeted natural therapies to combat cancer.✔ Immunology, Microbiome, and Natural Compounds Exploration of how a thriving microbiome and natural substances (such as kefir, sauerkraut, and specific mushrooms) support immune function and contribute to cancer prevention.✔ Cancer Stem Cells: The “Hidden Enemy” An in-depth look at cancer stem cells—their role in metastasis and treatment resistance—and why they represent a critical target in the fight against cancer.✔ Natural Strategies to Inhibit Cancer Stem CellsDiscussion on how natural compounds like green tea (EGCG), resveratrol, curcumin, and soy isoflavones can help block or eliminate cancer stem cells, with insights into their synergistic effects.----------------Thank you to our partnersThe ProLon 5-Day Fasting Mimicking Diet is a plant-based meal program designed to provide fasting benefits while allowing food intake. Developed by Dr. Valter Longo, it...

Today with us on the Incite Change Podcast, Coach Mauro sits down with Jenn Malecha.   Jenn, the Wholistic Health Boss is a Functional Diagnostic Nutrition® Practitioner and Master Transformational coach. She supports health-minded professionals like you in taking back control of your health by giving you access to the right lab tests and resources to find the missing pieces of your health puzzle.   Although she grew up playing sports, she wasn't always as health-conscious as she is now but eventually, found her purpose was to navigate others to their best health. She reminds us we can live a healthier life- the one we've always dreamed of, filled with gratitude, empowerment, and joy.    If you're tired of being tired all the time, don't feel like yourself in your skin and suspect that something just isn't right with your body but can't find the right doctor or practitioner who meets all your needs, Jenn is here to help!    Episode Timestamps ●        [01:29] Who is Jenn Malecha? ●        [08:00] Be Your Own Health Boss ●        [13:16] Dietary Approaches ●        [18:36] IBS ●        [27:40] Biofeedback Tools ●        [33:07] Food Sensitivity ●        [38:46] Carnivore Diet ●        [45:08] Essential Nutrients ●        [56:30] Supplements ●        [1:02:36] Listen to Your Body   Resources Mentioned ●        Website: (W)holistic health boss ●        Instagram: @wholistichealthboss ●        YouTube: Wholistic Health Boss   Quotes [Jenn] “Healthy is a way of being, not just doing.”   [Jenn] “Be Your Own Health Boss”   Thanks so much for tuning in. Join us again next week for another episode! Contact us! If you would like to get in touch, leave us a comment! Visit our website - www.healthyincite.com Follow us on Instagram - https://www.instagram.com/incitecoaching/?hl=en Like us on Facebook - https://www.facebook.com/incitecoaching/   

This week we talk about all things bone health on the podcast.  From what foods to eat to improve bone health and reduce the risk of hip fractures, to the calcium 'thieves' hidden in our diets, to exercise and much much more.  Dr. Rajiv Bajekal (MS, FRCS Orth., MCh Orth., IBLM) is a Consultant Spinal Surgeon based in London with over 35 years of expertise in Orthopaedics and Spinal Surgery. Specialising in the lumbar spine, he has a deep focus on managing conditions such as sciatica, low back pain, spinal stenosis, osteoporotic fractures, and infections. Dr. Bajekal prioritizes holistic and often non-surgical solutions for patients in severe pain, combining his surgical knowledge with his expertise as a Board-Certified Lifestyle Medicine Practitioner. A strong advocate for lifestyle medicine, Dr. Bajekal has personally experienced the transformative benefits of a whole-food, plant-based diet and incorporates these principles into his practice.  Dr. Bajekal has contributed to the UK's first plant-based nutrition course at Winchester University, where he developed a module on bone health and osteoporosis. He also co-authored a chapter on bone health in the academic book Plant-Based Nutrition in Clinical Practice. Passionate about education, he is known for making complex spinal topics accessible and engaging. For more information, visit www.rajivbajekal.com and follow him on Instagram @drrajivbajekal Relevant studies:1. Tong, T.Y.N., Appleby, P.N., Armstrong, M.E.G. et al. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med 18, 353 (2020). https://doi.org/10.1186/s12916-020-01815-3 2.     Gómez-Cabello A, Ara I, González-Agüero A, Casajús JA, Vicente-Rodríguez G. Effects of training on bone mass in older adults: a systematic review. Sports Med. 2012;1;42(4):301-25. 3.  Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016;8(12):754. Published 2016 Nov 24. doi:10.3390/nu8120754 4.  Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015;13(4):245-255. doi:10.1007/s11914-015-0272-1 5.  Qiu, Rui & Cao, Wen-ting & Tian, Hui-yuan & He, Juan & Chen, Gengdong & Chen, Yu Ming. (2017). Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. PLOS ONE. 12. e0168906. 10.1371/journal.pone.0168906.6.  Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401. doi: 10.3390/nu9040401. PMID: 28422064; PMCID: PMC5409740.7.  Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015 Aug;13(4):245-55. doi: 10.1007/s11914-015-0272-1. PMID: 26045228; PMCID: PMC4928581.8.  Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. doi: 10.3390/nu2070693. Epub 2010 Jul 5. PMID: 22254049; PMCID: PMC3257679.9.  Bolland M J, Avenell A, Baron J A, Grey A, MacLennan G S, Gamble G D et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis BMJ 2010; 341 :c3691 doi:10.1136/bmj.c369110.  Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. BMJ. 2011 Apr 19;342:d2040. doi: 10.1136/bmj.d2040. PMID: 21505219; PMCID: PMC3079822.11.  Li K, Kaaks R, Linseisen J, et alAssociations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg)Heart 2012;98:920-92512.  Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-149. doi:10.2174/187432500120601014313.  Bawa S. The significance of soy protein and soy bioactive compounds in the prophylaxis and treatment of osteoporosis. J Osteoporos. 2010 Mar 8;2010:891058. doi: 10.4061/2010/891058. PMID: 20981338; PMCID: PMC295724114.  Zhang X, Shu X, Li H, et al. Prospective Cohort Study of Soy Food Consumption and Risk of Bone Fracture Among Postmenopausal Women. Arch Intern Med. 2005;165(16):1890–1895. doi:10.1001/archinte.165.16.189015.  Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006 Oct;84(4):936-42. doi: 10.1093/ajcn/84.4.936. PMID: 17023723. 16.  Chen L, Liu R, Zhao Y, Shi Z. High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study. Nutrients. 2020;12(2):530. Published 2020 Feb 19. doi:10.3390/nu1202053017.  Cheraghi Z, Doosti-Irani A, Almasi-Hashiani A, Baigi V, Mansournia N, Etminan M, Mansournia MA. The effect of alcohol on osteoporosis: A systematic review and meta-analysis. Drug Alcohol Depend. 2019 Apr 1;197:197-202. doi:10.1016/j.drugalcdep.2019.01.025. Epub 2019 Feb 27. PMID: 30844616.18.  Chang HC, Hsieh CF, Lin YC, Tantoh DM, Ko PC, Kung YY, Wang MC, Hsu SY, Liaw YC, Liaw YP. Does coffee drinking have beneficial effects on bone health of Taiwanese adults? A longitudinal study. BMC Public Health. 2018 Nov 20;18(1):1273. doi: 10.1186/s12889-018-6168-0. PMID: 30453911; PMCID: PMC6245613.19.  Benedetti, Maria Grazia & Furlini, Giulia & Zati, Alessandro & Letizia Mauro, Giulia. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed Research International. 2018. 1-10. 10.1155/2018/4840531.

How to lose belly fat? How to lose weight fast without exercises? Doctors say that this diet is the most effective way to improve your overall condition. According to the National Institute of Health, it scored a 3.3 out of 5 in the “Weight Loss Effectiveness” category and 4.5 out of 5 in “Health Usefulness”. Out of 40 diets evaluated, it was chosen number one! So who is this all-star? It's something called the DASH diet. The DASH diet is an easy, safe, and useful plan that can help you feel better and get rid of excess weight. You can lose weight gradually, no starving or yo-yo dieting. It won't shock or stress your body out. DASH stands for Dietary Approaches to Stop Hypertension. It's a diet developed specifically to reduce blood pressure in those with hypertension. But scientists understood later on that this diet resolves tons of other health issues. It reduces cholesterol, prevents stroke and heart failure, and brings the weight down to a healthy level, even for those with obesity. Plus, it's considered the best diet to prevent diabetes. Besides controlling blood pressure, people following it managed to improve insulin resistance. TIMESTAMPS What's it all about? 1:23 A few general rules to lose weight 2:15 What you can eat to lose fat 3:37 What food you should avoid for losing weight 5:13 How to plan your diet 5:44 Weight loss benefits 6:18 Is it easy to follow the DASH eating plan? 7:17 SUMMARY The DASH diet wasn't originally designed for weight loss, but there have been some studies proving that this eating plan can help people get rid of unwanted pounds. The DASH diet balances all the necessary nutrients and minerals, like calcium, potassium, protein, and fiber, that are responsible for brain and overall organ function. It improves the condition of your hair and skin as well. What's convenient about this diet is that you don't have to calculate and monitor each nutrient: you just need to reduce your salt intake and eat certain recommended foods, for instance, fruits, vegetables, grains, protein-rich foods, and dairy products. Compared to trendy crash diets, DASH is different. This is a complete lifestyle change. It's for people who need to take care of their eating habits throughout their lives. There's no cutting out or starving involved. You can have all sorts of tasty dishes. Have you ever tried the DASH diet? If so, how did you like it? Tell us in the comments below. Subscribe to Bright Side : https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- Our Social Media: Facebook:   / brightside   Instagram:   / brightgram   SMART Youtube: https://goo.gl/JTfP6L 5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC Have you ever seen a talking slime? Here he is – Slick Slime Sam: https://goo.gl/zarVZo ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Explore the vital role of culinary medicine in managing and preventing cardiovascular disease, featuring expert insights from Physician Associate, TV Chef and Emmy award winning TV host, Jessica DeLuise. Discover how making informed food choices can significantly impact your heart health, and get evidence-based nutritional strategies to help you take control of issues including high blood pressure and high cholesterol.In this episode you'll hear:2:00 - What is a physician assistant or physician associate?3:30 - How culinary medicine can play a role in urgent care.4:20 - What prevents people from eating healthier foods?6:00 - Cardiovascular disease and culinary medicine.10:45 - Getting through the “food noise” on social media with evidence-based information.11:50 - Food tips for high blood pressure and overall health.19:00 - Healthy Eating Plate20:00 - Importance of sleep for heart health, weight and mental health.22:00 - Does exercise have to be intense to be effective?23:50 - Healthy nachos: How to build an easy nacho plate.28:15 - Why are legumes healthy?30:40 – Importance of nutrition education for healthcare practitioners.Credits:Host - Dr. Sabrina Falquier, MD, CCMS, DipABLMSound and Editing - Will CrannExecutive Producer - Esther Garfin©2024 Alternative Food Network Inc.Referenced in the episode: Guest website: https://thewellnesskitchenista.com/Primary Prevention of Cardiovascular Disease with a Mediterranean DietCanada's food guide plate Healthy Eating Plate Video Black Bean Dip & Creative Ways to Use ItBecome a supporter of this podcast: https://www.spreaker.com/podcast/culinary-medicine-recipe--3467840/support.

Episode Summary: In this episode of the Prescribing Lifestyle Podcast, Dr. Avi Charlton welcomes Dr. Suresh Khirwadkar, also known as the Meat Medic. Dr. Khirwadkar is a lifestyle physician based in Queensland and the host of his own podcast. He shares his journey into lifestyle medicine, discussing the importance of prioritizing lifestyle interventions over medications and the challenges and benefits of various dietary approaches. Dr. Khirwadkar emphasizes the value of metabolic flexibility and the need for individualized treatment plans to optimize patient health. Key Topics Discussed: Introduction to Dr. Suresh Khirwadkar Background and professional journey Transition into lifestyle medicine Hosting the Meat Medic podcast The Importance of Lifestyle Interventions: Prioritizing lifestyle changes over medications The role of diet, exercise, sleep, and stress reduction in managing health conditions Dietary Approaches and Metabolic Flexibility: Experiences with low-carb, keto, and carnivore diets The importance of small amounts of carbohydrates for some individuals Issues with long-term strict diets and the development of insulin resistance Individualized Patient Care: Tailoring treatment plans to meet individual needs Social and practical considerations in dietary choices The significance of muscle building and exercise Upcoming Events and Conferences: Dr. Suresh Khirwadkar's participation in the Lived Experience conference with Tracy Details about his talk on navigating fad diets Discount code for conference attendance Guest Information: Dr. Suresh Khirwadkar (The Meat Medic) Website: https://drsuresh.com.au Dr Suresh's Facebook: https://www.facebook.com/drsureshkhirwadkar Dr Suresh's group: Meat-based tribe https://www.facebook.com/groups/184626950960076/about Meat medic YouTube channel https://youtube.com/@themeatmedic?si=By9zrtqE_pzSxr2r Join the Low Carb Pro Community: https://avi-s-site.thinkific.com/bundles/low-carb-pro Participate in our upcoming masterclass about inflammation and cholesterol Engage in bi-weekly webinars and access extensive resources through Low Carb Pro. For $25 a month, join a supportive community dedicated to holistic health improvement. Website: Visit https://www.mlcclinic.com.au/ to learn more about our services and resources. Free Resources: Explore the free resources available on our website: https://mlcclinic.com.au/free-resources/ Social Media: Instagram: Follow me on Instagram https://www.instagram.com/dr_charlton_low_carb_gp/ Facebook: Connect with me on Facebook at Dr. Charlton Low Carb GP YouTube: Subscribe to my YouTube channel: https://www.youtube.com/@avicharlton Free Facebook Community: https://www.facebook.com/groups/5714367278623084 Contact Me: Have questions or want to get in touch? Feel free to email me at avi.charlton@mlcclinic.com.au Note: Remember, this podcast is not a replacement for medical advice. Always consult with your healthcare provider for personalized medical treatment. Don't forget to subscribe, rate, and review the podcast on your favorite platform. Join our community on Facebook and download your free e-book from the https://www.mlcclinic.com.au

Host Ginger Hultin talks with gut health nutrition expert and registered dietitian Kate Scarlata all about Irritable Bowel Syndrome (IBS). They explore its prevalence, symptoms, treatments, and the stigma often associated with this gastrointestinal issue. Discover the importance of diet, including the controversial low FODMAP diet, and why a multidisciplinary approach to treatment is crucial. Learn about the science behind IBS, the role of the gut microbiome, and how conditions like small intestinal bacterial overgrowth (SIBO) overlap with IBS symptoms. In this episode, we'll cover: 01:22 Understanding SIBO and Its Connection to IBS 03:03 The Science Behind IBS and Its Diagnosis 07:27 Exploring Treatments 12:49 Addressing the Stigma and Advocacy for IBS 15:03 The Importance of Research and Multidisciplinary Care 20:38 Dietary Approaches to Managing IBS and SIBO 21:08 The Low FODMAP Diet About Ginger Hultin, MS, RD, CSO: Ginger Hultin is an integrative, clinical dietitian and cancer nutrition specialist with a master's degree from Bastyr University, where she currently serves as adjunct faculty teaching clinical nutrition. She has been in practice for over 10 years using a personalized, holistic nutrition approach. She runs a full-time virtual private practice, Ginger Hultin Nutrition where she helps clients with complex health problems improve their health thought nutrition. In addition to being the host of The Good Clean Nutrition Podcast, she is an author of two books, Anti-inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is also currently pursuing her doctorate in clinical nutrition. Connect with Ginger on Instagram, LinkedIn or her website. About Kate Scarlata, MPH, RDN: Kate Scarlata MPH, RDN is a Boston-based registered dietitian and New York Times best-selling author with 30+ years of digestive health experience. She was awarded Best Dietitian 2016 by Boston Magazine. She's a world-renowned low FODMAP diet expert and invited speaker at numerous international and national gastrointestinal health conferences from Harvard Medical School to Monash University. Kate specializes in digestive health including treatment for: IBS, celiac disease, inflammatory bowel disease, Mast cell Activation syndrome and small intestinal bacterial overgrowth (SIBO). Her passion is to educate health professionals on Gut Health topics as well as patient advocacy via her #IBelieveinyourStory campaign. Kate has been featured in articles by NBC News, USA Today, The Washington Post, Shape Magazine, The Zoe Report, Well+Good, The Boston Globe and many more. Connect with Kate on Instagram, Twitter, LinkedIn, or her website. Resources mentioned in the episode: MONASH: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ Nerva: https://try.nervaibs.com/ Additional Links: This podcast is sponsored by Orgain Healthcare. If you're a credentialed healthcare professional, we invite you to join Orgain's Healthcare Ambassador Program. As an ambassador, you can request free product samples, watch webinars available for continuing education credit and obtain resources designed for you. Learn more and sign up for free at https://healthcare.orgain.com/welcome-kit-request. If you have a question or comment, please visit: https://healthcare.orgain.com/podcast to record your message. We will do our best to respond on an upcoming podcast! This is also where you can find a transcript of this episode. Disclaimer: This podcast is for informational purposes only and is not intended to be medical advice. The material discussed on this podcast, and displayed on the associated webpage, is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health regimen.

Optimizing your gut microbiome is arguably one of the most important things you can do for your health as it plays so many integral roles in almost every body system. This is why, in this episode of Biohacking Superhuman Performance, I chat with Chidozie Ojobor, Ph.D.  about the importance of the microbiome's influence on human health, particularly on the gut-brain connection and mental well-being.   He discusses the role of butyrate, leaky gut/brain, probiotics, and the importance of diet diversity in promoting a healthy microbiome. The conversation also covers the impact of modern lifestyle, antibiotics, and colon cleansing on gut health, and how to get accessible gut microbiome testing - in particular, the testing done by Vitract.    Chidozie Ojobor Ph.D. is a Molecular Biologist with over 12 years of experience in Medical Microbiology research, and the co-founder and Chief Science Officer of Vitract. In his early research years, he worked on human rotaviruses that cause severe gastroenteritis in children.   Afterward, he proceeded to earn his Ph.D. in Molecular Genetics from the University of Toronto, Canada. During his doctoral training, he developed through genetic engineering, novel therapeutic entities that target disease-causing bacteria such as the ones found in complex biological ecosystems as the gut microbiome. These tools he developed worked with high specificity and precision, making them the ideal candidates for targeted therapy. Dr. Ojobor's works in the fields he worked in have been well-cited by numerous scientists across the globe. Thank you to our sponsors for making this episode possible: CAROL Bike: Use code NAT for $100 off at www.carolbike.com Sensate: Use code NAT at www.getsensate.com/Nat  BiOptimizers: For Sleep Breakthrough use code bionat at checkout to save on your order and receive free gifts at www.bioptimizers.com/bionat    Find more from Chidozie Ojobor: Website: https://vitract.com/  Instagram: @vitractofficial Use Code NAT10 at vitract.com to save on a Vitract test   Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Join Nat's Membership Community: https://www.natniddam.com/bsp-community Sign up for Nats Newsletter: https://landing.mailerlite.com/webforms/landing/i7d5m0 Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance   What We Discuss:  00:00 Introduction and Background 00:52 Advancements in Microbiome Research 04:39 The Significance of the Microbiome 05:09 The Gut-Brain Connection 06:22 Microbiome and Mental Health 08:11 The Role of Butyrate in Gut Health 09:06 Butyrate Supplementation 14:05 Leaky Gut and Leaky Brain 21:11 Foods that Promote Butyrate Production 23:06 Probiotics and Microbiome Diversity 29:23 The Role of Geography and Lifestyle in Gut Microbiome 30:03 The Importance of Gut Diversity for Health 31:35 Impact of Modern Lifestyle on Gut Diversity 32:30 Adaptation of the Gut Microbiome to the Environment 34:03 The Influence of Environmental Factors on the Gut Microbiome 35:14 The Complexity of Achieving the 'Perfect' Gut Microbiome 36:03 The Functional Level of the Gut Microbiome 37:19 The Impact of Antibiotics on the Gut Microbiome 39:10 The Resilience of the Gut Microbiome 40:33 The Use of Probiotics During Antibiotic Treatment 45:36 The Detrimental Effects of Prolonged Antibiotic Usage 48:19 The Link Between Food Poisoning and Gut Health 49:17 The Detrimental Effects of Colon Cleansing 50:45 The Controversy Surrounding Enemas and Colonics 53:19 The Impact of Chronic Stress and Antibiotic Overuse on the Microbiome 54:04 The Transition to Gut Microbiome Testing 55:28 The Need for Affordable and Comprehensive Gut Microbiome Tests 56:21 Understanding the Vytract Gut Microbiome Test 58:09 Transparency and Personalization in Gut Microbiome Testing 59:42 Short-Term Variability and Clinical Utility of Microbiome Testing 01:03:41 The Importance of Accepting Differences in Dietary Approaches 01:09:47 The Focus of Vytract's Gut Microbiome Test 01:11:30 Where to Find More Information and Order a Vitract Test Key Takeaways: Reduced gut diversity, often seen in individuals living in civilized nations, can have negative health implications. Antibiotics can disrupt the gut microbiome, and the use of probiotics during and after antibiotic treatment may help restore balance. Prolonged antibiotic usage can have long-term consequences for gut health, including increased risk of certain conditions. Colon cleansing and enemas may have detrimental effects on the gut microbiome and should be approached with caution. Chronic stress and antibiotic overuse can disrupt the microbiome. Gut microbiome testing provides valuable insights into gut health. Affordable and comprehensive tests are needed to improve access to microbiome testing. Short-term changes in the microbiome can have clinical utility.  

SHOW NOTES: Save the Brain: Lifestyle Medicine and Dementia Prevention In this episode of 'Healthy Looks Great On You,' Dr. Vickie Petz Kasper delves into the critical issue of dementia, a condition affecting millions worldwide. She emphasizes the importance of early detection and lifestyle changes in preventing and managing dementia, including Alzheimer's disease. Dr. Petz Kasper, drawing from her transformation through lifestyle medicine, shares the potential of exercise, restorative sleep, and dietary modifications like the MIND diet in preventing up to 40% of dementia cases. She highlights the dire need for social awareness around dementia, which currently impacts over six million Americans, with rates doubling over the past 20 years. The episode also dismantles misconceptions surrounding dementia, informs on recognizing early symptoms, and underlines the significance of modifications like hearing aids and engaging in regular physical activity. Moreover, it offers a deep dive into the evidence-supported MIND and Mediterranean diets and their role in neurodegenerative delay, alongside strategies for stress management, enhancing sleep quality, and fostering social connections to bolster brain health. 00:00 The Shocking Truth About Dementia Prevention 00:38 Welcome to Healthy Looks Great On You! 01:29 Understanding Dementia: More Than Just Memory Loss 03:24 Breaking the Stigma: It's Time to Talk About Dementia 07:04 The Science Behind Dementia: Types and Causes 14:59 Lifestyle Changes: The Key to Preventing Dementia 15:17 The MIND Diet: Your Brain's Best Friend 22:49 Exercise and Other Pillars of a Healthy Brain 25:56 The Don'ts: Avoiding Risk Factors for Dementia 28:02 Final Thoughts and Caregiver Support RESOURCES (may contain affiliate links) Previous episodes on high blood pressure, cutting out tobacco and alcohol, stress management and more can be found HERE To download card, MIND diet and MIND diet checklist, subscribe to emails HERE. You'll get weekly emails, plus 7-Day Prescription for Change. Next week's podcast episode is for caregivers and will include all downloads.  How Not to Die by Michael Gregor How Not to Die Cookbook  How Not to Diet by Michael Gregor Smoothie Blender Black Bean Brownie Recipe TRANSCRIPT: Did you know that lifestyle modifications such as exercise and restorative sleep and controlling blood pressure can prevent up to 40 percent of dementia cases in the world? Dementia is one of the most dreaded diagnoses, along with cancer. And just think, breast cancer and prostate cancer can be treated if caught early. But listen, it is just as important to treat and prevent dementia. Save your brain! Now is the time to make changes that may prevent the development of this terrible disease., , You're listening to Healthy Looks Great On You, a lifestyle medicine podcast. I'm your host, Dr. Vickie Petz Kasper. For two decades, I practiced as a board certified obstetrician gynecologist, navigating the intricate world of women's health. But life took an unexpected turn when my own health faltered. Emerging on the other side, I discovered the transformative power of lifestyle medicine. Now, I'm on a mission to share its incredible benefits with you, so buckle up because we are embarking on a journey to our very own mini medical school, where you'll learn how lifestyle medicine can help prevent, treat, and sometimes even reverse disease. This is episode 112, Save the Brain. When someone is diagnosed with dementia, it doesn't just affect the patient, but the caregivers and the entire family as well. It's likely you know someone with dementia because 1 in 3 seniors has been diagnosed with this. And when people think of dementia, they think about memory loss. But it's really much more than that.  It's also fatal resulting in the death of more people than breast and prostate cancer combined. In fact, it's the seventh leading cause of death in the United States. And do you think it seems like more and more people have dementia? Well, it's true. Over the last 20 years, deaths from dementia have doubled. By contrast, death from heart disease, which by the way is still the number one killer, have decreased over that same period of time. If you or a loved one is experiencing symptoms of dementia, don't feel alone. Right now, more than six million Americans have been diagnosed with dementia. And the numbers are rising sharply. About 33 percent of people over the age of 85 have some form of dementia. It's not part of the normal aging process and it doesn't affect everyone, but it is more common. Back in the old days, people said, they're just getting senile, but now we know so much more. 10 percent of the people over the age of 65 have symptoms of cognitive decline. Progress is slow and affects different people differently. Most people with dementia over the age of 65 live 4 to 8 years, but others live as long as 20. Typically, older people are affected, but not always. There are rare cases of early onset dementia that occur in midlife, which is particularly tragic, isn't it? But, people often don't seek treatment. Why do you think that is? Well, for one thing, there's a weird stigma associated with dementia. I mean, like, if your heart is failing, you'd tell your friends, right? But if your brain is failing, somehow that's embarrassing. But dementia is literally brain failure. Second, there's a misconception that nothing can be done. Ready for some good news? There is. While dementia cannot be cured, it is possible to slow progression. And prevention is also possible. And obviously, most important. How do you know if you're experiencing symptoms of dementia versus just being forgetful? Which can happen for a variety of reasons. Memory loss is a hallmark sign of dementia, but it's so much more. It's things like poor judgment. And this one is really dangerous, especially if people continue to drive. It can be dangerous in other situations as well. And I may or may not have a story about fireworks, catching a field on fire, and the fire department coming and, um, we really weren't sure who to blame, but we won't talk about that. Another symptom is confusion. People may think they're somewhere that they aren't. Or they may call people or their pets by the wrong name. And they may have trouble finding the word they need. Along with trouble writing. and understanding what they read. They may wander or get lost and have difficulty handling their finances, paying the bills and keeping up and writing checks. I mean, that's hard for everyone, but it can be so much worse if you're experiencing cognitive decline. Some people repeat the same question over and over. They may say, “When is my hair appointment?” And then five minutes later, “When is my hair appointment?” Sometimes they'll use unusual words to refer to familiar objects. Another key feature, which has only recently been brought to the forefront, is slowing down. People who used to walk really fast, suddenly walk slower. People who used to eat very fast, eat slower. And everyday tasks, like getting ready in the morning, take forever. Also, there can be a loss of interest in normal, everyday stuff. A change in appearance because the person may quit caring so much about their hygiene. For instance, someone who was meticulous about their hair suddenly quits brushing it. There can be hallucinations, delusions, or paranoia. A common one is, they took my money. And then they tell their friends and at first their friends don't notice that they're having problems and so they believe that someone took their money. Another thing is not caring about other people's feelings. They might say, “Look at that woman, she's ugly and her baby looks just like her.” That can be really embarrassing for the family members.  One thing that can help is to get little business cards that say, “Thank you for your patience. The person I am with has dementia.” I created a little template and I put a link in the show notes for you. Another thing that can happen is impulsiveness and this can be worse than a teenager. They may have trouble controlling their emotions and may experience a personality change. Someone who is usually really sweet may become mean and vice versa. They may have problems with balance or movement and this can be really dangerous because it can make them more likely to fall. And a lot of times the symptoms are not noticed by the person who has the cognitive decline but by their friends and family members. But nobody wants to talk about it. And that's unfortunate because this disease has a huge impact and it needs attention. Before I give you some good news about what can be done to prevent dementia or possibly even slow progression, we need to review some science. You didn't think you were getting out of mini medical school today, did you? First of all, what causes dementia? Well, that depends on the type. There are several different types of dementia, and the most common and most familiar is Alzheimer's. Now, pay attention closely. It's not Alzheimer's. It's AllTimer's. Well, that's a weirdly spelled word, isn't it? Turns out, it's somebody's name. A German man, to be exact. Alois Alzheimer was a psychiatrist who first described the disease in 1905. Good job. Think I would hate having my name associated with such a terrible disease. So if you insist on saying All Timers, I'll forgive you. Maybe. Not all dementia is Alzheimer's, but Alzheimer's is always dementia. Did I just hear you say, huh? Let me explain. Think of it this way. A poodle is a type of dog. And while all poodles are dogs, not all dogs are poodles. Got it? Alzheimer's is a type of dementia, but You're welcome. But not all dementia is Alzheimer's, there are other types. So what are the other types of dogs besides poodles? Well there are German Shepherds, Beagles, Dachshunds, oh wait, never mind, we were talking about types of dementia. But I hope that analogy helps you remember that not all dementia is Alzheimer's. Alzheimer's is a type of dementia. The others are things like frontotemporal dementia. Now that may sound familiar because of Bruce Willis, you know, the actor from Miami Vice who starred in the action packed Die Hard movies? His family announced that he had Frontotemporal Dementia. There's also Lewy Body Dementia that looks similar to Parkinson's Disease with shuffling, tremors, and hallucinations. It can be particularly devastating and it's rumored that that's what Robin Williams had. Vascular dementia is caused by disease in the blood vessels, like little mini strokes. And then there's mixed, where dementia is attributed to multiple causes. How do you determine which type of dementia is present? Well, it's not that easy. Lewy bodies are really specific, and they're a clump of protein that is found inside the brains of people with this type of dementia. The problem is, you can't see them, except on autopsy. And since it's related to Parkinson's There are clues to the diagnosis, like the inability to draw a clock face. This is a fascinating thing. Certain parts of the brain are responsible for certain cognitive tasks. So there are neurologic tests that can help your doctor make the right diagnosis. It starts with a complete medical history and physical exam, and there are specific memory and psychological tests that evaluate certain areas of the brain.  Some of these can take hours to complete, and that's exhausting. So a lot of people don't want to pursue it. But the doctor should check your reflexes, watch you walk, check for balance and sensation. Didn't you always wonder what that tuning fork was for? It's to see if the patient can feel vibration. And patients are sometimes diagnosed with depression. There are also mental performance tests that check memory and thinking skills. Imaging studies like MRI may be helpful, but they're not usually conclusive. The definitive way to check for Alzheimer's is a spinal tap because there are amyloid proteins in the cerebrospinous fluid. Now I know that sounds awful, but it's really not that bad. If you had an epidural when you had a baby, that's a much bigger needle than the one used for a spinal tap. Another symptom that some people have is confabulation. That's a really big word that means making up stories. But the tricky part is that some people are really good storytellers.  So good storytellers who get dementia may be able to tell fantastic stories. The trick is to know when they're telling the truth or not. At first, with dementia, the symptoms often wax and wane. And it's super easy to attribute it to something else. So, why do the symptoms come and go? Well, think of it like tangles in your hair. The neurons in your brain get tangles in them sometimes. Other times, thinking may be clear. Don't you wish we could just spray some no more tangles on the brain? Although, I'm not really sure that stuff worked well anyway. I remember it still hurting when my mom brushed my hair when I was little now, for people on Medicare, the annual wellness visit requires an assessment of cognitive function. And it can be very brief and simple. There are several different questions to choose from. So that may explain why sometimes your doctor is asking you weird questions. So, what's the point? Well, it's to identify people with cognitive decline in the earliest stages so that interventions can be made. And guess what the most effective interventions are? I hope you guessed lifestyle changes. There are medications that slow progression and there are some promising treatments on the horizon too. We'll talk about both later, but first just a little more terminology. MCI stands for mild cognitive impairment. And this is usually the first thing noticed by the patient, family, or friends. Don't panic, but this is stuff like losing your keys or your cell phone. Now, don't talk to my husband about how many times I lose my cell phone. But it's also forgetting important events or appointments, trouble coming up with words and forgetting names. Another thing is a loss of the sense of smell can happen with early disease. And of course that's become a lot more complicated in the era of COVID. But the key time for intervention is early disease or mild cognitive impairment. Oh wait, there's one thing even better, and that's prevention. Whether you are trying to arrest or slow progression or minimize your own risk, the treatment is the same. I promise we'll talk about that soon, but let's discuss who is at risk first. Women are at greater risk. Two thirds of people in the United States with Alzheimer's are women. For women at age 45, the lifetime risk is 1 in 5. And for men, it's 1 in 10. And not only are women at greater risk for developing the disease, they carry 70 percent of the caregiver burden. Older African Americans are at greater risk than older whites, and older Hispanics have a 1. 5 percent increase in rates of dementia compared to older whites. We often talk about modifiable risk factors versus non modifiable risk factors. Those are the ones you can't control, like your gender, ethnicity, or genetics. When we see a parent or a grandparent experience dementia, it feels like looking in a mirror at our own fate. But it doesn't have to be that way. Lifestyle interventions for prevention should begin as early as possible, even in childhood. In other words, if you're concerned about your family history, then make changes together with your whole family. Let's talk about modifiable risk. First of all, the number one preventable contributing factor to the development of dementia is wait for it. Hearing loss. Did you hear that? Now, you can't help it if you can't hear well, but by golly, you can get some hearing aids. I've had them for about six years and my hearing isn't terrible, but I don't want that part of my brain that processes hearing loss - the spoken language to start shrinking. So I wear them. Well, I wear them most of the time. All right. Now let's talk about lifestyle modifications. Whew, finally, right? All six pillars of lifestyle medicine are important in preventing cognitive decline. Diet, stress management, exercise, social connectedness, minimizing harmful substances, and restorative sleep. First, let's talk about diet. Hmm, you probably knew that was coming. There is some evidence that the MIND, M- I -N -D, diet may prevent dementia and even slow its progress, especially in early stages. This has been headline News in Forbes and U. S. News World Report. It was developed in 2015 by a nutritional epidemiologist named Martha Claire Morris and her team. Geez, I don't even know any nutritional epidemiologists. But anyway, MIND stands for Mediterranean DASH Intervention for Neurodegenerative Delay. Whew, that was a mouthful. Let's try that again. MIND stands for Mediterranean DASH Intervention for Neurodegenerative Delay. That's a mouthful. Basically, what she did was combine two well-known diets, the Mediterranean diet and the DASH diet. If you listen to my podcast on hypertension, you know the DASH diet stands for Dietary Approaches to Stop Hypertension, and it focuses on lowering salt in the diet. I'll put a link to that in the show notes. The MIND diet is similar to Mediterranean with less emphasis on fish and fruit with the exception of berries. If you remember one thing today, remember berries. Now, let's go over the specific recommendations of the MIND diet. And don't worry about taking notes because I've put a downloadable printout in the show notes along with a smoothie recipe that helps you knock out some of these things all at once. But here's the weekly dose. Six servings of green leafy vegetables every week. You know, Popeye never had any cognitive decline. Uh, maybe that's a terrible example, but hopefully it helps you remember. Spinach, kale, arugula, collard greens. Swiss chard, turnip greens are rich in folate, lutein, vitamin E, beta carotene, and other nutrients that protect cognition, especially as people get older. You need at least one other serving of vegetables that aren't starchy, so not potatoes. Think more broccoli, squash, asparagus, beets, bell peppers, cabbage, carrots, eggplant, and okra. Also, five servings of nuts, or more, weekly, and I think just make it simple and eat a handful every day. Almonds, Brazil nuts, cashews, pecans, pistachios, or walnuts. Nuts are good for the brain. And, they're a rich source of vitamin E, B vitamins, healthy fats, as well as minerals such as magnesium, potassium, and calcium. Now, I mentioned before, berries are important. Eat at least two servings a week? But I say more. Put some blueberries or raspberries on your oatmeal or eat strawberries for dessert. Berries are great for making smoothies and you can drink all those antioxidants which are not only good for your brain but your body too. For Valentine's Day this year, I served Nice Cream. It's a recipe I got out of the How Not to Die cookbook. I'll put a link for that in the show notes too. You need a minimum of four servings a week of beans. I know that's a lot, but they're so, so good for you. Lots of protein in a great source of fiber too, so you feel full and there's such variety. You can incorporate beans in creative ways like chickpeas in hummus or pinto bean dip. White beans, make a good salad mixed with cucumbers and olive oil and vinagerette. Kidney beans go great in soups, and if you've never made lentils, look up some recipes. They're easy, versatile, and delicious. Black beans make a great meat substitute, and you can even make brownies with them. And don't knock it unless you've tried it. They're really yummy. I'll put a link in the show notes. When cooking, always use olive oil instead of canola, vegetable oil, or safflower oil. When it comes to whole grains, you need three servings a day. The other recommendations are for the week, but this one's daily and it's hard to eat whole grains because most breads and cereals are processed. So try quinoa, oatmeal, and brown rice. They're chocked full of vitamin B and vitamin E and a good source of fiber. I still think it's a challenge to get in three servings a day, but if you start your day with oatmeal, that works. You can add oatmeal to a smoothie by the way. At least one serving of fish each week is included on the MIND diet. Now these should be fish that are high in omega 3s. Typically those are your fattier type fishes like salmon and tuna. Chicken or turkey twice a week, and I hope it goes without saying that we're not talking about chicken nuggets and we are not talking about fried chicken. And originally they recommended one glass of red wine a day, but there's been some uncertainty about whether or not this is beneficial, and certainly limit it to one. Now, here's the what not to eat list. butter and margarine and gosh it kills me to even say that. You would not believe how much butter I like to cook with. Actually, I don't cook with it like I used to because the evidence is so good that diet can prevent dementia. I've cut back. The limit is however one tablespoon a day.  Now you may not be slathering it on your bread or toast, but think about sauces. And such as that. And here's a good substitute. If you want to smear something on a piece of bread, try a mushy avocado. It tastes delicious. And if butter was hard, the next one's even harder. Cheese. Ugh. Only one serving a week. Now, one thing I've done to help with this is swap it out for nutritional yeast. It has a cheesy taste and it's used in a lot of cheese free recipes to give it that flavor. Red meat on the MIND diet is recommended no more than three weekly servings. But we know it's not good for your blood pressure or heart and it increases the risk of cancer. So I would skip this one. Last on the limit this list is sweets and pastries. It says no more than four times a week, but personally I think that's generous. For me, I need to go pretty much all or none. Once I start with sweets, I want them more and more. So I'd say limit to a very small amount on very special occasions. And remember, you're going to have to define what is a special occasion. Do you think you could follow the MIND diet? How about a little more motivation? In one study of approximately a thousand older adults, there was a 53 percent lower risk of developing Alzheimer's in those who followed the MIND diet compared to those who didn't. 53 percent is impressive. The MIND diet has only been around for about 8 years, so there aren't as many studies on it as there are on the DASH and Mediterranean diets. But there was a really big study published in a British medical journal in March of 2023 that showed that the Mediterranean diet reduced the risk of developing dementia by 25%. And that's even in people who were genetically predisposed. And when I say big study, there were 60, 000 seniors in this one. That's powerful data. And there are other benefits to following either of these diets too, such as prevention of heart disease, diabetes and cancer as well as lower blood pressure and improved digestive health. If that's not convincing enough, then you should know that whole foods and those with high fiber also help you lose weight. Alright, maybe we can do without the cheese and butter, right? Now that we've talked about diet, let's move on to an equally important pillar of lifestyle medicine. Exercise. It is well known that physically active bodies have sharper minds. We need 30 to 60 minutes of activity per day, but any amount reduces your risk and it's dose dependent. A Harvard study showed that even light activity such as running errands or getting up and cleaning the house is a lot better than doing nothing. A lot better. According to an article published in the Journal of Neurology in 2022, The reduction of risk from just getting up off the couch is 21%. But aim for 150 minutes of moderate to high intensity exercise each week because that's associated with a 35 percent reduction. This means you're exercising hard enough that it's hard to talk without being breathless. But again, every little bit helps, so just get started. And do something you like. Involve your kids or grandkids because the earlier you start, the better. Okay, now that you're motivated to eat healthy and get more exercise, you need to look at your sleeping patterns. I covered restorative sleep in one of my earlier podcasts. I'll just put a link to that in the show notes. And what about stress? Does that affect our risk for dementia? Well, here's something particular when it comes to the risk. Recurrent negative thoughts. And that's a hard habit to break. So listen. If the news or the social media has you all riled up, then it's time to unplug.  Complaining is another attitude that becomes routine. And you know what else? It is contagious. Be sure you don't get together with your friends and complain. Practice gratitude instead. It's the polar opposite. And you can't complain and be grateful at the same time. And think of this as a mental exercise to build a healthy brain. You can work on some positive psychology if you want, but for me, I like to focus on the Bible verse that says, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable. If there is anything excellent or worthy of praise, think about these things. I don't know about you, but I think nature is lovely. So get outside and enjoy the trees, the flowers, the mountains, or lakes. It is literally good for your brain. You might think about social connection being important in the prevention of dementia, but studies show that people who have engaging relationships with family and friends are less likely to experience cognitive decline. One study showed that the type of people who talk to the checker at the grocery store have a lower incidence. You know the type, right? Yes, that would be me. I actually had a great conversation with an elderly lady who scanned my groceries. Her name was Barbie, and she walks her dog every day for exercise. Tell her I said hello next time you go to the store. It'll be good for both of you. Now we've talked about the do's. Eat the MIND, diet, exercise moderately 150 minutes a week. Manage your stress. Make sure you have good sleep hygiene. And nurture your relationships with others. Now let's talk about the don'ts. We know that the use of tobacco and tobacco products is bad for the heart and lungs, but what about the brain? Well, duh. It worsens hypertension and vascular disease, which clearly aren't good for you. The World Health Organization estimated that 14 percent of dementia cases worldwide would be prevented with smoking cessation. That's the good news. If you quit, your risk diminish too. Listen, I know it's hard. If you need help, I put a few resources in the show notes. And I also have a link to the podcast that covered that now, let's wrap up with the association between alcohol use and dementia. Heavy drinking can increase the risk of developing dementia or, alcohol related brain disease. When I was a kid, I was told that alcohol damages your brain. And it turns out that's true. Alcohol can damage memory and speed up disease in the blood vessels in the brain.  There is even a specific form of dementia associated with heavy alcohol use over a long period of time. It's called ARBD, alcohol related brain damage. There was a large study in 2022 of nearly 37, 000 middle aged and older adults with no major health problems. Those who consumed more than three units of alcohol per day had less white and gray matter in their brain. In fact, it made their brains look three and a half years older. What's a unit of alcohol? Well, it's half a pint of beer or a small glass of wine. So the most prudent thing to do to protect your brain is to abstain altogether or at least limit your alcohol to no more than one drink a day. You know, drink a smoothie instead. Cheers to your health. If there's one change you can make on the do list, it's eat more berries. If there's one change you can make on the don't list, eliminate ultra processed foods. And in the end, say the serenity prayer, God help me to accept the things that I cannot change. To change the things that I can change, and the wisdom to know the difference.  I also think it's important for us to address caregivers. I have an upcoming episode on that. But for now, remember, the MIND Diet, stay active, both mentally and physically, and be social, because a healthy brain looks great on you. The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or healthcare provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change.

In this episode of the Heal Your Hormones podcast, Dr. Danielle explores the connection between histamine intolerance and hormones. She explains what histamine is, its role in the immune system and hormone production, and the signs of histamine intolerance. Dr. Danielle also discusses the impact of histamine intolerance on hormonal symptoms, the connection between histamine and estrogen, and dietary approaches to managing histamine intolerance. She suggests supplements and lifestyle changes to support the DAO enzyme, which helps break down histamine. Dr. Danielle emphasizes the importance of advocating for yourself and finding a healthcare provider who can address histamine intolerance. Takeaways Histamine is a compound produced by immune cells and plays a crucial role in the immune system and inflammatory response. Histamine can interact with hormone-producing glands and impact the production and regulation of hormones. Histamine intolerance is a condition characterized by the body's inability to efficiently break down histamine, leading to higher levels of histamine in the body. A low histamine diet, supplements like DAO enzyme, and lifestyle changes can help manage histamine intolerance and its impact on hormonal symptoms. Chapters 00:00 Introduction and Importance of Histamine Intolerance 03:04 Histamine's Role in the Immune System and Hormone Production 08:23 Impact of Histamine Intolerance on Hormonal Symptoms 12:30 Connection Between Histamine and Estrogen 14:20 Dietary Approaches to Managing Histamine Intolerance 20:20 Supplements and Lifestyle Changes to Support DAO Enzyme 22:52 Conclusion and Importance of Advocating for Yourself ----- Have a topic you want covered? DM me on Instagram @drdanielle.nd ⁠⁠⁠⁠Join the newsletter here!⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Fullscript Supplement Dispensary⁠⁠⁠⁠⁠⁠

In a world where heart disease looms large, claiming lives prematurely through heart attacks and strokes, the quest for a solution has never been more critical. This episode features a profound conversation between Dr. Geo and Dr. Daniel Chung, a respected naturopathic physician with over two decades of experience in Portland, Oregon. Dr. Chung, a graduate of National University, has dedicated his career to the advanced risk assessment, prevention, and drug-free treatment of cardiovascular disease, training under the renowned Dr. Mark Houston in Cardiometabolic Medicine.Our discussion kicks off with an illuminating study released by the American Health Association in August 2023, offering fresh guidelines on dietary practices to combat cardiovascular risks effectively. Dr. Chung shares his insights into these recommendations, emphasizing the importance of a holistic yet practical approach to nutrition. The focus then shifts to implementing a plant-based diet, unraveling its definition, benefits, and potential drawbacks.Join Dr. Geo and Dr. Daniel Chung as they navigate the nuances of lowering cardiovascular disease risk through diet, aiming to make heart-healthy living achievable and realistic for everyone. This episode is a must-listen for anyone looking to protect their heart and embrace a life filled with vitality and longevity.___________Dan Chong Website - https://www.vital-human.com Dietary Guidelines paper from the American Heart Association https://www.ahajournals.org/doi/10.1161/CIR.0000000000001146 SLCO1B1 gene for statin intolerance https://www.ahajournals.org/doi/10.1161/CIRCGEN.118.002320 Book: Make Your Bed - https://amzn.to/3Litd71 Book: Uncaring: How the Culture of Medicine Kills doctors and patients - https://amzn.to/47MeSZN___________Thank you to our sponsors.This episode is brought to you by AG1 (Athletic Greens). AG1 contains 75 high-quality vitamins, minerals, whole-food sourced ingredients, probiotics, and adaptogens to help you start your day right. This special blend of ingredients supports your gut health, nervous system, immune system, energy, recovery, focus, and, most things, aging. Enjoy AG1 (Athletic Greens).----------------Thanks for listening to this week's episode. Subscribe to The Dr. Geo YouTube Channel to get more content like this and learn how to live better with age.You can also listen to this episode and future episodes of the Dr. Geo Podcast by clicking HERE.----------------Follow Dr. Geo on social media. Facebook, Instagram Click here to become a member of Dr. Geo's Health Community.Improve your urological health with Dr. Geo's formulated supplement lines: XY Wellness for Prostate cancer...

In this episode, our host, Dr. Ferghal Armstrong, and guest, Charmmy Cheng, the expert dietitian from The Dietitian's Kitchen, explore the intricacies of the DASH diet and the crucial role of sodium in our daily lives.Dr. Armstrong and Charmmy Cheng discuss the significance of sodium, its impacts on the body when consumed in excessive or insufficient amounts, and its association with conditions such as hypertension. They uncover the details of the DASH diet, which stands for Dietary Approaches to Stop Hypertension, and how it can aid in managing high blood pressure.The conversation delves into the specifics of the DASH diet, revealing the ideal food groups, recommended servings, and the challenges of limiting sodium intake, especially in Asian cuisine. They highlight the importance of reading food labels and provide valuable insights for implementing the DASH diet, including practical tips for meal planning and navigating through hidden sources of sodium in packaged and processed foods.Join us as we unravel the complexities of sodium, explore the intricacies of the DASH diet, and gain practical advice on managing sodium intake in our daily diets. Stay tuned for an enlightening discussion that could transform the way you approach your dietary choices.

Dieta śródziemnomorska od lat jest w czołówce rankingów najzdrowszych diet świata. Badania pokazują, że jest ona niezwykle skuteczna w prewencji takich chorób jak zawał serca, udar mózgu, demencja, cukrzycy typu 2, czy nowotwory oraz w wydłużaniu naszego życia w zdrowiu. Jednak niewiele osób wie, że dieta ta to coś więcej niż tylko zbiór wskazówek dotyczących żywienia i są na tyle uniwersalne, że może być ona stosowana praktycznie przez każdego. Gość: mgr Agnieszka Łempicka – dietetyk kliniczny i absolwentka kierunku Dietetyka na Śląskim Uniwersytecie Medycznym w Katowicach. Agnieszka na co dzień prowadzi pacjentów z zaburzeniami masy ciała, chorobami przewlekłymi oraz aktywnych fizycznie. Do pracy z pacjentami podchodzi z wielką dozą empatii i pełnym zaangażowaniem. Oprócz tego jest autorką artykułów, webinarów, wykładów i szkoleń o tematyce żywieniowej i lifestylowej. W wolnym czasie stawia na aktywność fizyczną i czytanie książek. Sama stara się stosować dietę śródziemnomorską i zachęca też do tego swoich pacjentów. Dodatkowo jej praca licencjacka i magisterska była o diecie DASH, która jest modyfikacją diety śródziemnomorskiej. Agnieszkę znajdziecie na Instagramie pod nickiem @dietetyk_aga_lempicka oraz na profilu Znany Lekarz. W odcinku znajdziesz odpowiedzi m. in. na następujące pytania: Na czym polega dieta śródziemnomorska i czy to tylko sposób żywienia? Czy wino jest niezbędnym elementem diety śródziemnomorskiej? Jakie korzyści daje stosowanie diety śródziemnomorskiej? Czy diet śródziemnomorska jest bezpieczna dla każdego? Jakie są odmiany diety śródziemnomorskiej? Jakie są złożenia diety DASH i MIND? Czy jest możliwe zastosowanie diety śródziemnomorskiej w Polsce i czy musi być ona droga? Jakie produkty wybierać aby jeść według modelu diety śródziemnomorskiej? Jak wprowadzić ją w kilku prostych krokach? Jak wprowadzić warzywa strączkowe do diety? W trakcie rozmowy zapomniałyśmy poruszyć wątku wyboru oliwy z oliwek/oleju rzepakowego. Poniżej dodatkowe informacje: powinny być w ciemnej szklanej butelce lub puszce wybieraj oliwę z oliwek/olej rzepakowy, które na opakowaniu mają informację, że są: extra virgin/z pierwszego tłoczenia/tłoczone na zimno/nierafinowane zwróć uwagę, aby był podany kraj pochodzenia/produkcji/butelkowania Lista publikacji o których wspominamy w podcaście: https://polskiesuperowoce.pl/238130-percepcja-diety-srodziemnomorskiej-wyniki-badania-kantar-public Mentella M.C. i wsp. Cancer and Mediterranean Diet: A Review, Nutrients. 2019 Sep 2;11(9):2059. Dominguez L. J. i wsp. Impact of Mediterranean Diet on Chronic Non-Communicable Diseases and Longevity, Nutrients. 2021 Jun; 13(6): 2028. Filippou C. D. i wsp. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Adv Nutr. 2020 Sep; 11(5): 1150–1160. Ricci C. i wsp., Alcohol intake in relation to non-fatal and fatal coronary heart disease and stroke: EPIC-CVD case-cohort study, BMJ. 2018; 361: k934.

In this information packed episode, Elizabeth explores the world of cancer prevention, detection, and treatment with Dr. Sanjay Juneja, a renowned hematologist and oncologist. Dr. Sanjay shares insights, such as the fact that just four minutes of daily strenuous activity can lower cancer risk by 20-25%. He stresses the role of lifestyle choices in cancer prevention, discusses new screening methods, the limited impact of genetics on cancer (10-15%), and the potential of dietary approaches like ketosis in treatment. The conversation also touches on the influence of glucose and insulin on cancer and the latest medical tech advancements. This episode inspires and informs on the importance of screenings and daily habits for better health. At the end of the episode, Dr. Sanjay also shares some of his wellness tips and why showing grace is a powerful ingredient of overall health. Episodes Here Say Hi To Elizabeth and Purely Elizabeth: Website | InstagramSanjay: IG | Target Cancer Podcast | TikTokMentioned: Blue ZoneDr. Jason Fung Radical RemissionPeter Attia

Dr. McCann is an esteemed physician who completed a Residential Fellowship in Integrative Medicine at the University of Arizona, training with Dr. Andrew Weil. She holds certifications from the Institute of Functional Medicine and is Board Certified in Integrative Medicine by the American Board of Physician Specialties. She is an active member of The American Academy of Environmental Medicine and the International Society of Environmentally Acquired Illness, organizations focused on environmental exposure education. With expertise in topics like mold illness, Lyme disease, chronic infections, and mast cell activation, Dr. McCann delivers incredible international lectures on these subjects. I absolutely loved this conversation with Dr. McCann! Her intelligence is seamlessly conveyed as she delivers some amazing - yet unique - information about MCAS, mold, and lyme. You definitely don't want to miss this episode! Topics: 1. Mast Cell Activation Syndrome (MCAS) and its Connection to Tick-Borne Illness / Mold - Overview of MCAS and its physiological mechanisms - Explanation of how MCAS is linked to tick-borne illnesses / Mold - Discussion of the role of mast cells in immune responses 2. Common Mast Cell Triggers - Explanation of various triggers that can activate mast cells - Examples of environmental, dietary, and emotional triggers 3. Managing Hypersensitivity Responses and Calming the Nervous System - Strategies for reducing the nervous system's sensitivity - Breathing exercises, vagus nerve stimulation, and relaxation techniques - Techniques to manage stress and anxiety in MCAS patients 4. Dietary Approaches for Managing MCAS Symptoms - Role of diet in addressing MCAS symptoms - Explanation of low-histamine diets and their impact - Dietary recommendations to reduce inflammation and triggers - How to evaluate your dietary triggers more easily 5. Sequential Treatment Approach for Multiple Conditions - Decision-making process for prioritizing treatment - Strategies for addressing SIBO, MCAS, mold, Lyme disease, etc. - Gradual progression in treatment to optimize outcomes 6. Immunotherapies to Increase Tolerance and Reduce Reactivity in MCAS - Explanation of two immunotherapy approaches - How immunotherapies work 7. Reintroducing Foods and Assessing Readiness - Indicators that the body is ready for food reintroduction - Step-by-step approach to reintroducing foods - Monitoring and adapting the process based on individual response 8. Supplements and Medications for MCAS Support - Overview of supplements that can help alleviate MCAS symptoms - Natural remedies to stabilize mast cell activity 9. Using Muscle Testing to Determine Dietary and Supplement Choices - Explanation of muscle testing for assessing compatibility - How muscle testing helps identify beneficial and detrimental substances - Insights into how to perform a muscle test on oneself 10. Improving Sleep Quality in MCAS Patients - Addressing sleep disturbances in MCAS individuals - Strategies for enhancing sleep hygiene - 5-HTP, Oxytocin, L-Theanine... Thanks so much for tuning in! Get Chloe's Book Today! "⁠75 Gut-Healing Strategies & Biohacks⁠" Register for the Mastering Mast Cell Activation Summit Here If you liked this episode, please leave a rating and review or share it to your stories over on Instagram. If you tag @synthesisofwellness, Chloe would love to personally thank you for listening! Follow Chloe on Instagram ⁠⁠⁠⁠⁠⁠⁠@synthesisofwellness⁠⁠⁠⁠⁠⁠⁠⁠ Follow Chloe on TikTok @chloe_c_porter Visit ⁠⁠⁠⁠⁠⁠⁠⁠synthesisofwellness.com⁠⁠⁠⁠⁠⁠⁠⁠ to purchase products, subscribe to our mailing list, and more! Or visit ⁠⁠⁠⁠⁠⁠⁠⁠linktr.ee/synthesisofwellness⁠⁠⁠⁠⁠⁠⁠⁠ to see all of Chloe's links, schedule a BioPhotonic Scanner consult with Chloe, or support the show! Thanks again for tuning in! --- Support this podcast: https://podcasters.spotify.com/pod/show/chloe-porter6/support

As a nutritionist, I've always been fascinated by food and the power of food to heal our bodies. Over the last couple of years, the rhetoric around diets has been heating up–from keto to paleo to vegan, vegetarian, and now even carnivore. Diets are just lifestyles, so what is best?   Today I'm exploring this hot topic and sharing tips for adopting a new lifestyle or thinking about a new lifestyle and then applying it. Do your homework before making a dramatic diet change. It's vital to collect data about your health and I discuss the importance of baseline tests and how to measure and monitor your progress when changing dietary lifestyles.    Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: https://www.NatNiddam.com Join Nat's Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08 What we discuss: 11:14 - Discussion on Vegan and Carnivore Diets 20:17 - Baseline Testing for a Lifestyle Change 25:54 - Importance of Proper Guidance in Dietary Approaches 30:27 - Committing to Dietary Changes 35:58 - Optimal Diets and Lifestyle for Longevity   Key takeaways: There's not a one-size-fits-all approach when it comes to diet and nutrition. Dietary choices should be based on personal health status, lifestyle, and genetic makeup rather than blindly following popular trends or extreme diets. It's important to test and collect data when making a diet change. It's advised to do blood work, assess micronutrient status, and examine the gut microbiome to get a clear picture of one's starting point. Monitoring body composition, such as getting a DEXA scan, is also suggested to measure progress. Long-term health and longevity are complex and cannot be solely attributed to a single dietary choice. Other lifestyle factors such as caloric restriction, periods of fasting, regular physical activity, and stress management are also crucial for promoting longevity.

High blood pressure and cholesterol are commonly seen to signal increased risk of heart disease. To lower both, eating less animal fats, like butter, lard, and tallow, is often recommended. Many of us have the standard LDL, aka “bad” cholesterol or low density lipoproteins, level test done. However, this has shown to only be able to accurately predict heart disease risk around 40 percent of the time. So, is having a LDL cholesterol level on its own really so bad? What kind of test can give a more accurate, say 70 percent, prediction rate for heart disease? Dietary Approaches to Stop Hypertension (DASH), a diet promoted by the HHS's National Heart, Lung and Blood Institute, suggests eating vegetable oils over animal fats to lower LDL cholesterol level. But which type of food may be much worse for our blood cholesterol and heart health? Join Brendon Fallon on #VitalSigns to probe a better way gauge heart-disease risk, whether the DASH diet works, and simple and effective ways to lower blood pressure. ⭕️ Watch in-depth videos based on Truth & Tradition at Epoch TV

While many things affect our risk for chronic disease, there are specific dietary approaches to reduce the risk of chronic diseases. Nourishing your body through a healthy and balanced diet significantly reduces the risk of cardiovascular disease, diabetes, certain cancers, and chronic respiratory disease.  Learn about heart-healthy nutrients, managing cholesterol levels, blood pressure control, balanced blood sugar levels, fiber-rich foods, reducing cancer risk, nutrient support for respiratory health, and more.   This is part 2 on Chronic Diseases and how our lifestyle has a bigger impact than genetics regarding the risk of getting a Chronic Disease.  Read: Dietary Approaches for Reducing Chronic Disease Risk: Cardiovascular Health, Diabetes, Cancer, and Respiratory Wellness (in this post are several links to past blog posts related to specifics with each of the health conditions)  Listen: Real World Nutrition Epsideo 93: Chronic Disease Awareness - Do You Know Your Risk?     Schedule a free-30 minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In this episode we are discussing a recent study on different dietary strategies.This study was published in the journal Annals of Family Medicine in May 2023 titled “Comparing Very Low Carbohydrate vs DASH Diets for Overweight or Obese Adults with Hypertension and Prediabetes or Type 2 Diabetes: A Randomized Trial”.  For many years now the DASH diet has been revered for its ability to help lower blood pressure.  DASH actually stands for the Dietary Approaches to Stop Hypertension - pretty compelling, right?  It has been shown to work in many studies.  However, that doesn't necessarily make it the best or only nutritional strategy.  For full show notes and information, click here. Did you know my practice is entirely virtual? You don't have to live near me to get help with fatigue, stubborn weight, hypertension, prediabetes or more?Schedule a free call Free Metabolic Mastery ManualFree Facebook Community

How can you change the paradigm on obesity as a disease? In this episode, Drs Robert Kushner and Donna Ryan dig into the science, speak about bias within the healthcare system, and advocate for better patient care. Relevant disclosures can be found with the episode show notes on Medscape (https://www.medscape.com/viewarticle/982631). The topics and discussions are planned, produced, and reviewed independently of advertisers. This podcast is intended only for US healthcare professionals. Resources Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates https://pubmed.ncbi.nlm.nih.gov/19246357/ Look AHEAD (Action for Health in Diabetes): Design and Methods for a Clinical Trial of Weight Loss for the Prevention of Cardiovascular Disease in Type 2 Diabetes https://pubmed.ncbi.nlm.nih.gov/14500058/ First versus Repeat Treatment With a Lifestyle Intervention Program: Attendance and Weight Loss Outcomes https://pubmed.ncbi.nlm.nih.gov/18711387/ Effects of Dietary Patterns on Blood Pressure: Subgroup Analysis of the Dietary Approaches to Stop Hypertension (DASH) Randomized Clinical Trial https://pubmed.ncbi.nlm.nih.gov/9989541/ The Role of Gut Hormones in Diet-Induced Weight Change: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/28934819/ Adult Obesity Facts https://www.cdc.gov/obesity/data/adult.html Obesity Emergence in the Pacific Islands: Why Understanding Colonial History and Social Change Is Important https://pubmed.ncbi.nlm.nih.gov/25166024/ The Prevalence of Overweight and Obesity in an Adult Kuwaiti Population in 2014 https://pubmed.ncbi.nlm.nih.gov/31338067/ Obesity in Mexico, Prevalence and Trends in Adults. Ensanut 2018-19. https://pubmed.ncbi.nlm.nih.gov/33620965/

This week on the Gaining Health podcast, we interview the Queen of Obesity Medicine herself, Dr. Donna Ryan! Dr. Ryan and Karli discuss how it was that Dr. Ryan became involved with many of the sentinel nutrition and obesity studies, how obesity management has progressed throughout the years, potential concerns with the newer antiobesity medications, and Dr. Ryan tackles some of the biggest questions about how to prevent the tsunami of obesity and obesity-related complications that will come our way unless we change course.Dr. Donna Ryan is professor emerita of Pennington Biomedical Research Center, a campus of Louisiana State University in Baton Rouge, where, until retirement, she directed clinical research for 22 years. Her own research includes participation on the teams that developed and executed studies such as Dietary Approaches to Stop Hypertension (DASH), Preventing Overweight Using Novel Dietary Strategies (POUNDS Lost), Diabetes Prevention Program (DPP) and Action for Health in Diabetes (Look AHEAD). Dr. Ryan's continuing interests focus on the translation of effective weight management into primary care practices. She is the past president of The Obesity Society and has served as panel co-chair to revise the NIH-supported evidence-based Guidelines on the Evaluation and Management of Overweight and Obesity in Adults. Her scholarly activities include authorship of more than 200 original publications and 45 books, chapters and reviews, primarily in the field of obesity.Support the showThe Gaining Health Podcast will release a new episode monthly, every second Wednesday of the month. Episodes including interviews with obesity experts as well as scientific updates and new guidelines for the management of obesity.If you're a clinician or organization looking to start or optimize an obesity management program, and you want additional support and resources, check out the Gaining Health website! We offer monthly and annual Memberships, which include live group coaching, a community forum to ask questions and post resources, pre-recorded Master Classes, digital resources inlcuding patient education materials and office forms, and much more! We also sell our popular Gaining Health products, including a book on developing an obesity management program, editable forms and templates, and patient education materials in our Gaining Health Shop! If you are loving this podcast, please consider supporting us on Patreon

What's the DASH diet and why is it important? As promised I am exploring the Dietary Approaches to Stop Hypertension (DASH) diet in this episode as I have received a number of inquiries about it. So in this episode, I share The reason why this diet was researched. The key nutrients that prevent and promote high blood pressure. The foods that are recommended. The DASH diet is backed by scientific research and can lower blood pressure within two weeks. And it certainly ranks well in the Best Diet List for 2023. However, there is no evidence of how long people stick to it, so if following diet rules is a barrier for you, then this is not the long-term answer for your heart health or weight. You may read my blog post about the DASH diet here: https://eatingforyou.com.au/dietary-approaches-to-stop-hypertension-dash-diet/ Like the nutritional quality of your eating pattern assessed? Then join me on a tele-health call. https://booknow.eatingforyou.com.au/p/45-min-tele-health-booking/ If sustaining a healthier way of eating is your ongoing struggle, then I recommend a free 45-minute Foundations Mindful Eating Call - https://booknow.eatingforyou.com.au/p/foundations-mindful-eating-call/

No matter your motivations, it's never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health. One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two...Article Link

Episode 75. You may be looking to choose a new diet to follow because you want to lose weight, manage a chronic condition like diabetes or hypertension, or just to become healthier. There are so many choices of diets out there, and you are not alone if you feel overwhelmed by the amount of choices. Some diets seem to contradict each other, leading you to ask questions like the following: Is high fat or low fat the way to go? Are carbs good or bad? Should meat be the largest or smallest food group in my diet? Your doctor also may not be the most helpful when it comes to this. A common thing I hear in healthcare is to "follow whatever diet you can stick to". To be fair, there is truth to this since it seems like almost anything is an improvement compared to the modern Western diet. In this episode, I discuss the foundations of what makes a "good diet" and what red flags to watch out for, since I can't possibly go into detail in all the hundreds (if not thousands) of diets that can be read about online. I then take time to go through some of the common ones I am asked about with a straightforward recommendation for or against the diet. Here are the diets discussed in this episode: Mediterranean diet DASH diet (Dietary Approaches to Stop Hypertension) Vegetarianism and Veganism Atkins diet Weight Watchers Ketogenic (keto) diet SlimFast and other meal replacement diets Detox diets Master Cleanse (maple syrup lemonade diet) and other liquid-based diets Cabbage Soup diet and other low calorie diets As always, ask your doctor before starting a diet. This episode is a great place to learn about healthcare topics so you know what questions to ask your doctor. Some chronic health conditions could make a certain diet dangerous for you, so it is always good to check in with your physician (DO or MD) before starting something new. This episode is not intended to be used for medical advice. First Line is created and hosted by Aubrey Ann Jackson. Visit First Line's website where you can view blog posts: https://poddcaststudios.wixsite.com/firstlinepodcast This episode is sponsored by TrueLearn. For a discount off your TrueLearn subscription use link: https://truelearn.referralrock.com/l/firstline/ and code: firstline Use this link to easily find First Line on different platforms and social media platforms: linktr.ee/FirstLinePodcast First Line is now available on Spotify, Anchor, Apple Podcasts, Google Podcasts, Overcast, Stitcher, Amazon Music, Audible, iHeartRadio, Vurbl, Breaker, Castbox, PocketCasts, Castro, Player Fm, Pod Bean, Reason, Vurbl, and TuneIn. First Line is on Instagram @firstlinepodcast and on Facebook www.facebook.com/firstlinepodcast You can reach First Line via email at firstlinepodcast@yahoo.com Content on First Line is for educational and informational purposes only and should not be taken as medical advice. Please see your primary care physician (DO or MD) for any medical concerns you have. All ideas expressed are individual ideas of the host and do not represent any organizations the host is linked to. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/firstline/message Support this podcast: https://anchor.fm/firstline/support

VIDEOS: AI robot terrifies officials, explains our illusion, with Elon Musk. (16:17) Peterson Tells Millennials Why They CAN'T Change The World.. (8:03) “WATCH OUT! It started…” – Peter Schiff's Last WARNING (10:07) So THIS is how they plan to screw these companies, from inside out | Redacted with Clayton Morris (2:48) Higher vitamin K intake linked to lower bone fracture risk late in life Edith Cowan University (Australia), November 28,. 2022 Breaking bones can be life changing events—especially as we age, when hip fractures can become particularly damaging and result in disability, compromised independence and a higher mortality risk. But research from Edith Cowan University's Nutrition and Health Innovation Research Institute has revealed there may be something you can do to help reduce your risk of fractures later in life. In collaboration with the University of Western Australia, the study looked at the relationship between fracture-related hospitalizations and vitamin K1 intake in almost 1,400 older Australian women over a 14.5-year period from the Perth Longitudinal Study of Aging Women. It found women who ate more than 100 micrograms of vitamin K1 consumption—equivalent to about 125g of dark leafy vegetables, or one-to-two serves of vegetables—were 31% less likely to have any fracture compared to participants who consumed less than 60 micrograms per day, which is the current vitamin K adequate intake guideline in Australia for women. There were even more positive results regarding hip fractures, with those who ate the most vitamin K1 cutting their risk of hospitalization almost in half (49%). “Basic studies of vitamin K1 have identified a critical role in the carboxylation of the vitamin K1-dependant bone proteins such as osteocalcin, which is believed to improve bone toughness.”A previous ECU trial indicates dietary vitamin K1 intakes of less than 100 micrograms per day may be too low for this carboxylation. “Vitamin K1 may also promote bone health by inhibiting various bone resorbing agents.”Dr. Sim said eating more than 100 micrograms of vitamin K1 daily was ideal—and, happily, it isn't too difficult to do.”Consuming this much daily vitamin K1 can easily be achieved by consuming between 75–150g, equivalent to one to two serves, of vegetables such as spinach, kale, broccoli and cabbage,” he said. (next) Quercetin found to offer natural protection against influenza virus Southern Medical Institute (Guangdong China) November 23, 2022 With the flu season upon us, and it looks like they may have a powerful new ally in quercetin, a potent flavonoid and phytonutrient found in many healthy foods and online. New research reveals: A group of Chinese scientists released a study showing that quercetin can actually block the flu virus from entering cells – which the virus needs to do in order to live and replicate. The team conducted the study by adding quercetin to cells prior to infecting them with influenza, and found that the quercetin-treated cells had significantly lower rates of infection than the cells that had not been treated – an obvious inhibitory effect. Quercetin was found to be effective against Influenza A, as well as its subtypes H1N1 and H3N1. It was also found to work against H5N1, or avian flu – a particularly dangerous subtype with a 60 percent mortality rate. Researchers characterized quercetin as having the potential to be a safe, effective and affordable treatment for Influenza The team noted that quercetin blocked the H protein and, along with it, virus entry. This finding showed that quercetin was effective when added during the process of virus infection, rather than post-virus infection. In other words, quercetin stopped the influenza virus in its tracks, near the beginning of the infection process – which consists of attachment, entry, replication and release. Also encouraging is the fact that viruses are not able to develop resistance to quercetin. In fact, when quercetin was used with anti-viral drugs, it prevented the development of resistance that otherwise would occur. This is an immense benefit, as for years scientists have been concerned about viruses' ability to mutate and become resistant to antiviral drugs. (next) Vitamin B12 Deficiency A Common Health Problem That Can Have Serious Consequences – But Doctors Often Overlook It Wayne State University, November 28, 2022 B12 deficiency is a common health problem that affects an estimated 6% to 20% of the U.S. population. B12 is scarce in the diet, and it is found only in foods from animal sources. Fortunately, humans need only 2.4 micrograms of B12 daily, which is equivalent to one ten-millionth of an ounce – a very, very small amount. Without adequate B12 in the body, overall health and quality of life are negatively affected. Signs and symptoms One primary symptom of B12 deficiency is fatigue – a level of tiredness or exhaustion so deep that it affects daily life activities. Other symptoms are neurological and may include tingling in the extremities, confusion, memory loss, depression and difficulty maintaining balance. Some of these can be permanent if the vitamin deficiency is not addressed. However, since there can be so many causes for these symptoms, health care providers may overlook the possibility of a B12 deficiency and fail to screen for it. Further, having a healthy diet may seem to rule out any vitamin deficiency. B12 absorption is a complex multistep process that begins in the mouth and ends at the far end of the small intestine. When we chew, our food gets mixed with saliva. When the food is swallowed, a substance in saliva called R-protein – a protein that protects B12 from being destroyed by stomach acid – travels to the stomach along with the food. Specific cells in the stomach lining, called parietal cells, secrete two substances that are important to B12 absorption. One is stomach acid – it splits food and B12 apart, allowing the vitamin to bind to the saliva's R-protein. Treatment for B12 deficiency can be oral, applied under the tongue or administered through the nose, or it may require various types of injections. A B12 supplement or balanced multivitamin may be enough to correct the deficiency, as it was for Scout, but it's best to work with a health care provider to ensure proper diagnosis and treatment.The Conversation (NEXT) The real benefits of walking in a winter wonderland Medical University of Silesia (Poland) & Anglia Ruskin University (UK), November 29, 2022 Research has shown for the first time that spending time in snowy surroundings can improve how you feel about your body. Previous studies have found that green spaces, such as parks and forests, and “blue environments,” such as being at the coast or close to a river, can improve body image. Now new research, published in the International Journal of Environmental Research and Public Health, has discovered that white spaces, in this case a snow-covered woodland, can have a similar effect. Led by academics from the Medical University of Silesia, in Katowice, Poland, and Anglia Ruskin University (ARU) in the U.K., the research was carried out last winter and involved 87 women, with an average age of 24, who took part in small groups. Before and after walking in a snowy woodland in the Silesia region of Poland, the participants completed a measure of their body appreciation. Before the walk, they also completed measures of connectedness to nature and self-compassion. The study found that spending a short amount of time in nature—in this case approximately 40 minutes—results in greater body appreciation. Additionally, people who scored highly in the trait of self-compassion displayed greater improvement in body appreciation. Senior author Viren Swami, Professor of Social Psychology at Anglia Ruskin University (ARU), said, “Natural environments help to restrict negative appearance-related thoughts and shift attention away from an aesthetic view of the body and toward greater appreciation of the body's functionality. Positive body image is important not only in its own right, but has other beneficial effects, including more positive psychological well-being. “Our findings demonstrate the importance of ensuring that everyone can access restorative natural environments, which may be a cost-effective way of promoting healthier body image, and highlight that there are significant benefits of being outside in nature, whatever the weather.” (NEXT) Diet can lower risk of cardiovascular disease by 10 percent, study shows Beth Israel Deaconess Medical Center, November 29, 2022 In a new study, researchers at Beth Israel Deaconess Medical Center (BIDMC) compared the effects of three eating patterns on patients' risk of experiencing a cardiovascular event within in the next ten years—the Dietary Approaches to Stop Hypertension (DASH) diet, a diet rich in fruits and vegetables, and the Western diet that is typically low in fruits and vegetables while high in fat and sodium. The team's findings suggest that while the DASH and fruit/vegetable diet each reduced risk scores by about 10 percent over an eight-week period, the DASH diet conferred additional benefits for women and Black adults compared to Western diet. The results are published in the American Journal of Cardiology. “Our study suggests that the benefits associated with these diets may vary by sex and race. While a diet rich in fruits and vegetables produced reductions in risk for woman and Black participants, the effect with the DASH diet was twice as large in women and four times as large in Black adults.” To determine the effect of the different diets on an individual's risk of atherosclerotic cardiovascular disease, Juraschek and colleagues acquired data from 459 adults aged 22 to 75 who participated in the original DASH trial between 1994 and 1996. Participants—who were roughly half women and half Black—were randomized to one of three diets for eight weeks. The control diet was high in total fat, saturated fat and cholesterol. The fruit and vegetable diet provided more produce, but did not otherwise significantly differ from the control diet. The DASH diet also provided more fruit and vegetables, but emphasized more whole grains, lean proteins, nuts and low-fat dairy while reducing fat, saturated fat, cholesterol and sugar. When Juraschek and colleagues compared the data, they found that both the DASH diet and the fruit and vegetable diet had lowered participants' 10-year risk for atherosclerotic cardiovascular disease by about 10 percent overall. However, the effect was not consistent across demographics. The DASH diet reduced the 10-year risk score among women by nearly 13 percent, compared to just over six percent among men. Moreover, DASH reduced the 10-year risk score by nearly 14 percent among Black adults, versus just 3 percent among non-Black adults. (NEXT) Researchers explain how lipids can control immune response King's College London, November 23, 2022 When we consume fats (also called lipids) in our diet, they can be metabolized or stored to provide energy for the body. But they are also involved in regulating the genes expressed within—and the signaling between—cells. Lipids influence how our cells behave and function, which affects many processes in the body including the immune system. Though researchers are now aware that lipids help regulate immune cell behavior, there is little understanding of how specific mechanisms and lipid molecules are involved. To address this gap in our knowledge, researchers from the School of Immunology & Microbial Sciences at King's College London looked at how lipids affect the immune system. The paper, recently published in Nature Communications, investigated the role of lipids in controlling macrophages. These are cells of the innate immune system that patrol the body to ingest and destroy microbes, toxic chemicals, and dead/cancerous cells in a process called phagocytosis. They can also help coordinate a wider immune response by sending signals to other immune cells. The researchers, led by Phillip Brailey and Lauren Evans under the supervision of Patricia Barral, identified a direct link between macrophages and a lipid molecular pathway. Lipid pathways trigger a chemical signal in the macrophage that influences its activation and behavior, making it more responsive to signals from the immune system. When researchers modified the lipid pathway in macrophages, they also found that the changes affected its behavior. Specifically, the changes made macrophages less responsive to immune signals, affecting the overall immune response. This shows how immune cells can be influenced by modifications to the lipid-dependent pathway. As well as identifying a new molecular mechanism in the immune system, the data highlights a potential new avenue for therapy. As targeting this lipid pathway changes the behavior of macrophages, this could form the basis of therapies in a wide range of diseases, including autoimmune diseases, cancers, infections, and sepsis.”Our paper identifies novel mechanisms underpinning the activation of immune cells, by providing a direct link between lipid pathways and immune cell activation. Our data suggest that manipulation of lipid pathways could represent a therapeutic target to improve immune responses in a variety of diseases,” noted Dr. Patricia Barral, Reader in the School of Immunology & Microbial Sciences.

This episode is dedicated to clarification of a podcast between Joe Rogan and Max Lugavere, two popular influencers that have a large audience. They discussed Alzheimer's disease and brain health in general and some of the information that was shared was not accurate, which can be really harmful. This is by no means an attack on Rogan or Lugavere. After listening to the conversation, we think Lugavere may not be quite familiar with the data regarding brain health, and it would be important to set the record straight and share the evidence with people and let them decide what's best for them. Having seen thousands of patients with dementia, whether it's Alzheimer's disease, frontotemporal lobe dementia, Lewy Body Dementia and others, we feel it's our responsibility to share evidence based data as opposed to feel-good, self confirming anecdotes. Relevant references: Ketogenic Diet: Phillips, M. C et al. (2021). Randomized crossover trial of a modified ketogenic diet in Alzheimer's disease. Alzheimer's research & therapy, 13(1), 1-12. Lilamand, M et al. (2022). Efficacy and Safety of Ketone Supplementation or Ketogenic Diets for Alzheimer's Disease: A Mini Review. Frontiers in Nutrition, 1324. Włodarek, D. (2021). Food for thought: the emerging role of a ketogenic diet in Alzheimer's disease management. Expert Review of Neurotherapeutics, 21(7), 727-730. Cronjé, H et al. (2021). Ketogenic therapies in mild cognitive impairment and dementia. Current Opinion in Lipidology, 32(5), 330-332. LDL Cholesterol metabolism and risk of Alzheimer's: Andrews, S et al., collaborators of the Alzheimer's Disease Genetics Consortium. (2021). Causal associations between modifiable risk factors and the Alzheimer's phenome. Annals of neurology, 89(1), 54-65. Olmastroni, E et al. (2022). Statin use and risk of dementia or Alzheimer's disease: a systematic review and meta-analysis of observational studies. European Journal of Preventive Cardiology, 29(5), 804-814. Iwagami, M et al. (2021). Blood cholesterol and risk of dementia in more than 1· 8 million people over two decades: a retrospective cohort study. The Lancet Healthy Longevity, 2(8), e498-e506. Tan, Z. S et al. (2003). Plasma total cholesterol level as a risk factor for Alzheimer disease: the Framingham Study. Archives of Internal Medicine, 163(9), 1053-1057. Kivipelto, M et al. (2002). Apolipoprotein E ε4 allele, elevated midlife total cholesterol level, and high midlife systolic blood pressure are independent risk factors for late-life Alzheimer disease. Annals of internal medicine, 137(3), 149-155. Zhou, Z et al. (2020). Low-density lipoprotein cholesterol and Alzheimer's disease: a systematic review and meta-analysis. Frontiers in aging neuroscience, 12, 5. Sáiz-Vazquez, O et al. (2020). Cholesterol and Alzheimer's disease risk: a meta-meta-analysis. Brain sciences, 10(6), 386. Wingo, A. P et al. (2022). LDL cholesterol is associated with higher AD neuropathology burden independent of APOE. Journal of Neurology, Neurosurgery & Psychiatry, 93(9), 930-938. The Nigerian Paradox Study: Hall, K et al. (2006). Cholesterol, APOE genotype, and Alzheimer disease: an epidemiologic study of Nigerian Yoruba. Neurology, 66(2), 223-227. Vascular health and Alzheimer's disease: Levit, A et al. (2020). Neurovascular unit dysregulation, white matter disease, and executive dysfunction: the shared triad of vascular cognitive impairment and Alzheimer disease. Geroscience, 42(2), 445-465. The Effect of Lifestyle on Alzheimer's Risk: Dhana, K et al. (2020). Healthy lifestyle and the risk of Alzheimer dementia: Findings from 2 longitudinal studies. Neurology, 95(4), e374-e383.  Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines. Geneva, Switzerland: World Health Organization; 2019.  https://apps.who.int/iris/bitstream/handle/10665/312180/9789241550543-eng.pdf. Accessed December 4, 2019. MIND Diet: Morris, M. C et al. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 11(9), 1007-1014. Morris, M. C et al. (2015). MIND diet slows cognitive decline with aging. Alzheimer's & dementia, 11(9), 1015-1022. van den Brink, A. C et al. (2019). The Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets are associated with less cognitive decline and a lower risk of Alzheimer's disease—a review. Advances in Nutrition, 10(6), 1040-1065. Kheirouri, S., & Alizadeh, M. (2021). MIND diet and cognitive performance in older adults: a systematic review. Critical Reviews in Food Science and Nutrition, 1-19. Hosking, D. E et al. (2019). MIND not Mediterranean diet related to 12-year incidence of cognitive impairment in an Australian longitudinal cohort study. Alzheimer's & Dementia, 15(4), 581-589. Melo van Lent, D et al. (2021). Mind diet adherence and cognitive performance in the Framingham heart study. Journal of Alzheimer's Disease, 82(2), 827-839. Dhana, K et al. (2021). MIND diet, common brain pathologies, and cognition in community-dwelling older adults. Journal of Alzheimer's Disease, 83(2), 683-692. Thomas, A et al. (2022). Association of a MIND Diet with Brain Structure and Dementia in a French Population. The Journal of Prevention of Alzheimer's Disease, 1-10. Arjmand, G et al. (2022). Effect of MIND diet intervention on cognitive performance and brain structure in healthy obese women: a randomized controlled trial. Scientific Reports, 12(1), 1-14. Nutrition and Dementia Prevention: Yassine, H. N et al. (2022). Nutrition state of science and dementia prevention: recommendations of the Nutrition for Dementia Prevention Working Group. The Lancet Healthy Longevity, 3(7), e501-e512. Scarmeas, N et al. (2018). Nutrition and prevention of cognitive impairment. The Lancet Neurology, 17(11), 1006-1015.   Publications by Lugavere's mentor, Dr. Richard Isaacson: Isaacson, R. S et al. (2019). Individualized clinical management of patients at risk for Alzheimer's dementia. Alzheimer's & Dementia, 15(12), 1588-1602. Amini, Y., Saif, N., Greer, C., Hristov, H., & Isaacson, R. (2020). The role of nutrition in individualized Alzheimer's risk reduction. Current nutrition reports, 9(2), 55-63.  Isaacson, R. S. (2019). Advances in early diagnosis and treatment strategies in the management of Alzheimer's disease. Journal of Managed Care Medicine, 22(4), 17-21. Berkowitz, C. L., Mosconi, L., Rahman, A., Scheyer, O., Hristov, H., & Isaacson, R. S. (2018). Clinical application of APOE in Alzheimer's prevention: a precision medicine approach. The journal of prevention of Alzheimer's disease, 5(4), 245-252. BOOK: The Alzheimer's Prevention & Treatment Diet: Using Nutrition to Combat the Effects of Alzheimer's Disease. Isaacson, R. S., & Ochner, C. N. (2016). Square One Publishers, Inc. Podcast episodes mentioned: The Proof with Simon Hill: The carnivore diet, veganism and nutrition misinformation | Dr Alan Flanagan.  The Proof with Simon Hill: Debate: Seed Oils And Heart Disease | Tucker Goodrich And Dr Matthew Nagra   Our publications relevant to this topic: Sherzai, A., Edland, S. D., Masliah, E., Hansen, L., Pizzo, D. P., Sherzai, A., & Corey-Bloom, J. (2013). Spongiform change in dementia with Lewy bodies and Alzheimer disease. Alzheimer Disease & Associated Disorders, 27(2), 157-161. Whitehair, D. C., Sherzai, A., Emond, J., Raman, R., Aisen, P. S., Petersen, R. C., & Fleisher, A. S. (2010). Influence of apolipoprotein E ɛ4 on rates of cognitive and functional decline in mild cognitive impairment. Alzheimer's & Dementia, 6(5), 412-419. Lazar, E., Sherzai, A., Adeghate, J., & Sherzai, D. (2021). Gut dysbiosis, insulin resistance and Alzheimer's disease: review of a novel approach to neurodegeneration. Frontiers in Bioscience-Scholar, 13(1), 17-29. Sherzai, D., & Sherzai, A. (2019). Preventing Alzheimer's: Our most urgent health care priority. American journal of lifestyle medicine, 13(5), 451-461. Sherzai, A. Z., Sherzai, A. N., & Sherzai, D. (2022). A Systematic Review of Omega-3 Consumption and Neuroprotective Cognitive Outcomes. American Journal of Lifestyle Medicine, 15598276221117102. Sherzai, D., Sherzai, A., & Sherzai, A. (2022). Lifestyle Intervention and Alzheimer Disease. The Journal of Family Practice, 71(1 Suppl Lifestyle), eS83-eS89. Sherzai, D., Sherzai, A., Lui, K., Pan, D., Chiou, D., Bazargan, M., & Shaheen, M. (2016). The association between diabetes and dementia among elderly individuals: a nationwide inpatient sample analysis. Journal of Geriatric Psychiatry and Neurology, 29(3), 120-125. Sherzai, A., Sherzai, D., Pilot, M., & Ovbiagele, B. (2016). Prevalence of the Diagnoses of Alzheimer's Dementia, Non-Alzheimer's Dementia and Vascular Dementia Among Hospitalized Stroke Patients: A National Inpatient Sample Analysis, 1999-2012 (P1. 125).   Follow us on social media: Instagram: The Brain Docs @thebraindocs Facebook: The Brain Docs Website: TheBrainDocs.com

The Filtrate:Joel TopfSwapnil HiremathJosh WaitzmanSophia AmbrusoSpecial Guests:Boback Ziaeian @boback Assistant Professor of Medicine David Geffen School of Medicine at UCLA. His Google Schoolar page is better than yours. And returning for her third time (why sdo we keep inviting her back?)Sadiya Khan @heartDocSadiya Assistant Professor of Medicine (Cardiology) and Preventative Medicine at Northwestern Feinberg School of Medicine. LinkEditor: Sophia AmbrusoDonate to NephJCGet your Freely Filtered Mug by becoming a Freely Filtered Fan, all proceeds go to NephJC. All donations are tax deductible in the U.S.http://www.nephjc.com/new-products/freely-filtered-fanIf you want to support NephJC to a different tune than $200, take a look at the NephJC September Pledge Drive page. Show Notes:2022 AHA/ACC/HFSA Guideline for the Management of Heart Failure says:Restricting dietary sodium is a common nonpharmacological treatment for patients with HF symptomatic with congestion, but specific recommendations have been based on low-quality evidence. Concerns about the quality of data regarding clinical benefits or harm of sodium restriction in patients with HF include the lack of current pharmacological therapy, small samples without sufficient racial and ethnic diversity, questions about the correct threshold for clinical benefit, uncertainty about which subgroups benefit most from sodium restriction, and serious questions about the validity of several RCTs in this area. However, there are promising pilot trials of sodium restriction in patients with HF. The AHA currently recommends a reduction of sodium intake to

Strawberries could help reduce harmful inflammation in the colon University of Massachusetts, August 20, 202 Inflammatory bowel disease (IBD) is a set of painful conditions that can cause severe diarrhea and fatigue. Treatments can include medications and surgery. But now researchers report that a simple dietary intervention could mitigate colonic inflammation and improve gut health. In this case, a strawberry—or rather, less than a cupful of strawberries—a day could help keep the doctor away. The dietary consumption of fruits and vegetables has been associated with a lowered risk of IBD. To establish an effective and practical approach to decrease colonic inflammation in both IBD patients and the general population, Xiao and his team at the University of Massachusetts Amherst focused on strawberries due to their wide consumption.  The researchers found that dietary consumption of whole strawberries at a dose equivalent to as low as three-quarters of a cup of strawberries per day in humans significantly suppressed symptoms like body weight loss and bloody diarrhea in mice with IBD. Strawberry treatments also diminished inflammatory responses in the mice's colonic tissue. But decreased inflammation wasn't the strawberry's only conferred benefit during this study.  Following the dietary treatments of whole strawberries, the researchers observed a reversal of that unhealthy microbiota composition in the IBD mice. Xiao's team also obtained experimental data that indicated strawberries might impact abnormal metabolic pathways in the IBD mice, which in turn could lead to the decreased colonic inflammation they observed. Higher diet quality relates to decelerated epigenetic aging  Tufts University, August 1, 2022 DNA methylation–based epigenetic age measures have been used as biological aging markers and are associated with a healthy lifespan. Few population-based studies have examined the relation between diet and epigenetic age acceleration. We aimed to investigate the relation between diet quality and epigenetic age acceleration. We analyzed data from 1995 participants (mean age, 67 years; 55% women) of the Framingham Heart Study Offspring Cohort. Cross-sectional associations between the Dietary Approaches to Stop Hypertension (DASH) score and 3 whole-blood DNA methylation–derived epigenetic age acceleration measures—Dunedin Pace of Aging Methylation (DunedinPoAm), GrimAge acceleration (GrimAA), and PhenoAge acceleration (PhenoAA)—were examined. Conclusions:  Higher diet quality is associated with slower epigenetic age acceleration, which partially explains the beneficial effect of diet quality on the lifespan. Our findings emphasize that adopting a healthy diet is crucial for maintaining healthy aging. Feeling anxious or blue? Ultra-processed foods may be to blame Florida Atlantic University, August 25, 2022 Do you love those sugary-sweet beverages, reconstituted meat products and packaged snacks? You may want to reconsider based on a new study that explored whether individuals who consume higher amounts of ultra-processed food have more adverse mental health symptoms. Researchers from Florida Atlantic University's Schmidt College of Medicine and collaborators explored a nationally representative sample of the United States population to determine if individuals who consume high amounts of ultra-processed foods report significantly more adverse mental health symptoms including depression, anxiety and mentally unhealthy days.  They measured mild depression, number of mental unhealthy days and number of anxious days in 10,359 adults 18 and older from the U.S. National Health and Nutrition Examination Survey. Results of the study, published in the journal Public Health Nutrition, showed that individuals who consumed the most ultra-processed foods as compared with those who consumed the least amount had statistically significant increases in the adverse mental health symptoms of mild depression, "mentally unhealthy days" and "anxious days." They also had significantly lower rates of reporting zero "mentally unhealthy days" and zero "anxious days." Findings from this study are generalizable to the entire U.S. as well as other Western countries with similar ultra-processed food intakes.   Many types of leisure time activities may lower risk of death for older adults National Cancer Institute, August 25, 2022 Older adults who participate weekly in many different types of leisure time activities, such as walking for exercise, jogging, swimming laps, or playing tennis, may have a lower risk of death from any cause, as well as death from cardiovascular disease and cancer, according to a new study led by researchers at the National Cancer Institute, part of the National Institutes of Health. The findings suggest that it's important for older adults to engage in leisure time activities that they enjoy and can sustain, because many types of these activities may lower the risk of death, the authors wrote. Using data from 272,550 adults between the ages of 59 and 82 who had completed questionnaires about their leisure-time activities as part of the NIH-AARP Diet and Health Study, the researchers looked at whether participating in equivalent amounts of seven different exercise and recreational activities—including running, cycling, swimming, other aerobic exercise, racquet sports, golf, and walking for exercise—was associated with lowered risk of death. The researchers found that achieving the recommended amount of physical activity per week through any combination of these activities was associated with a 13% lower risk of death from any cause compared with no participation in these activities. When they looked at the role of each activity individually, playing racquet sports was associated with a 16% reduction in risk and running with a 15% reduction. However, all the activities investigated were similarly associated with lower risks of death. The levels of activity by the most active individuals (those who exceeded the recommended levels of physical activity) were associated with even greater reductions in the risk of death, but there were diminishing returns as activity levels increased. Even people who did some recreational activity, though less than the recommended amount, had a 5% reduction in risk of death than those who did not participate in any of the activities studied. These activities were also associated with a lower risk of death from cardiovascular disease and cancer. Playing racquet sports was associated with the greatest reduction in risk of cardiovascular deaths (27% reduction), while running was associated with the greatest reduction in risk of cancer deaths (19% reduction).   Avocado may resist the effects of leukemia University of Waterloo (Canada), August 19, 2022 One of the many health benefits avocados offer is their ability to ward off cancer. Avocados contain avocatin B, which is a compound found to fight against a type of leukemia called acute myeloid leukemia (AML), according to a study carried out by a researcher from the University of Waterloo, Canada. AML is known by many names, like acute myelocytic leukemia, acute myelogenous leukemia, acute granulocytic leukemia, and acute non-lymphocytic leukemia. AML is a type of blood cancer that is most common in older people. Approximately 90 percent of people with this type of cancer die within five years of diagnosis. In the in vitro study, Canadian researcher Paul Spagnuolo found that avocatin B fights AML by targeting leukemia stem cells – which are the root of the disease – without harming healthy, non-cancerous cells. This indicated that the compound is both effective against AML and not toxic to the body. Avocados can also fight against prostate and oral cancer cells. Researchers from the University of California, Los Angeles conducted a review of studies on the potential health benefits of avocados and looked at evidence that specific avocado extracts can inhibit the growth of prostate cancer cells and oral cancer cells. They found that the active compounds in avocados make them potentially beneficial for preventing cancer.   News addiction is linked to not only poor mental well-being but physical health too, new study Texas Tech University, August 25, 2022 People with an obsessive urge to constantly check the news are more likely to suffer from stress, anxiety, and physical ill health, finds a new study published in the peer-reviewed journal Health Communication. For many people, reading bad news can make us feel temporarily powerless and distressed. For others, being exposed to a 24-hour news cycle of continually evolving events can have serious impacts on mental and physical well-being—as these new findings, out today, show, with those who have a high-levels of news addiction reporting "significantly greater physical ill-being." "Witnessing these events unfold in the news can bring about a constant state of high alert in some people, kicking their surveillance motives into overdrive and making the world seem like a dark and dangerous place," says Bryan McLaughlin, associate professor of advertising at the College of Media and Communication at Texas Tech University. "For these individuals, a vicious cycle can develop, in which rather than tuning out, they become drawn further in, obsessing over the news and checking for updates around the clock to alleviate their emotional distress. But it doesn't help, and the more they check the news, the more it begins to interfere with other aspects of their lives." To study this phenomenon, McLaughlin and his colleagues,  analyzed data from an online survey of 1,100 US adults. The results revealed that 16.5% of people surveyed showed signs of "severely problematic" news consumption. Such individuals frequently became so immersed and personally invested in news stories that the stories dominated the individual's waking thoughts, disrupted time with family and friends, made it difficult to focus on school or work, and contributed to restlessness and an inability to sleep. 73.6% of those recognized to have severe levels of problematic news consumption reported experiencing mental ill-being "quite a bit" or "very much"—while frequent symptoms were only reported by 8% of all other study participants. 61% of those with severe levels of problematic news reported experiencing physical ill-being "quite a bit" or "very much" compared to only 6.1% for all other study participants. According to McLaughlin, the findings show that there is a need for focused media literacy campaigns to help people develop a healthier relationship with the news.

In today's episode, Dr Nancy speaks with Dr. Terry Wahls.  Dr. Terry Wahls is a clinical professor at the University of Iowa where she conducts clinical trials testing the efficacy of therapeutic lifestyle to treat multiple sclerosis related symptoms. In addition, she is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions.   Dr. Wahls personal story of triumph over autoimmune disease is beyond inspiring.  Can you imagine being wheelchair bound and basically being told there is no room for improvement?  We are so glad she didn't listen to her medical professionals and started to experiment on herself with the power of food and conscious supplementation. Not only is she walking again, but she is also riding her bike 20+ miles and enjoying her life.  In this interview, she shares her triumphant story and the amazing research she and her team are now conducting. Be ready to be inspired! You can find her at www.terrywahls.com

In today's episode, we explore how auto-immune disorders can be managed using the power of foods. Our guest today is Dr. Terry Wahls, an Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa.  Terry has assisted thousands of patients to reverse their autoimmune disorders and has trained hundreds of health and wellness practitioners to do the same with their patients. Tune in to learn how to assist your clients in reversing their autoimmune conditions, by adding or removing foods from their diets, to make changes to their immune system health.   IN THIS EPISODE:    [04:00] Introducing Terry Wahls [08:00] Terry Wahls experience in a conventional medical background. [16:00] Where to start with you patients who have an autoimmune disease. [20:00] How to approach patients who have already removed foods from their diet.  [26:00] Terry believes that we could anticipate a higher quality of life in improved function, if we addressed self care routines. [30:00] Trialing removing different foods from the diet. [34:00] Omega-3s and brain health.  [40:00] Information for Terry Wahls trainings and resources.   KEY TAKEAWAYS:   Many people with autoimmune disorders are told by the medical industry there is no solution in reversing the disorder. There are alternative ways to reversing autoimmune conditions, by focusing on food and diet. Terry Wahls has had a huge impact in the autoimmune world and her trainings are available to assist practitioners and patients.   RESOURCE LINKS    Functional Food to Support the Immune System About the Wahls Protocol The Wahls Protocol Cooking for Life Wahls Research Papers  Wahls Research Lab: to learn about current clinical research studies that Dr.  Wahls is conducting Terry Wahls Facebook Terry Wahls Instagram Terry Wahls Twitter Terry Wahls YouTube Documentary about Dr. Wahls' healing journey and research Defying All Odds Movie   BIO Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa where she conducts clinical trials in the setting of Multiple Sclerosis.  In 2018 she was awarded the Institute for Functional Medicine's Linus Pauling Award for her contributions in research, clinical care and patient advocacy. She is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, and the cookbook, The Wahls Protocol Cooking for Life. 

In this landmark interview (the first ever recorded interview of Drs. Appel and Sacks together!) we discuss the origins of the DASH Diet. DASH means Dietary Approaches to Stop Hypertension. It's an eating plan, from before it was “low sodium” to variations with OmniHeart (comparing standard high carb DASH to reduced carb approaches emphasizing higher, largely plant based, proteins and monounsaturated fats) to OmniCarb (comparing two healthy versions of DASH: one low glycemic index and the other high glycemic index) to see what, if any impact, there would be in differing glycemic index in the most at risk subjects: those with insulin resistance. The answers to our questions may surprise you! And as always, Kathleen and I make sure that there are plenty of actionable nuggets to take away from each episode that will increase the odds of your adding not only years to your life, but life to your years!

Lycopene is a promising nutrient that can prevent gastric diseases associated with H. pylori Yonsei University (Japan), April 30, 2021 Helicobacter pylori is a spiral-shaped bacterium that grows in your digestive tract. An opportunistic pathogen, it is considered to be the most successful colonizer of the human gastrointestinal tract, infecting the stomachs of roughly 60 percent of the world’s adult population. In a recent study, researchers at Yonsei University in South Korea found that lycopene, a bioactive pigment with powerful antioxidant properties, can help prevent gastric diseases associated with H. pylori infection. Lycopene is a non-provitamin A carotenoid commonly found in bright red and orange produce, such as tomatoes, watermelons, papaya and pink grapefruit. This beneficial compound is extensively studied for its remarkable ability to scavenge free radicals, the unstable byproducts of cellular metabolism responsible for causing oxidative stress. How lycopene prevents H. pylori-induced gastric cancer According to studies, H. pylori infection promotes the hyperproliferation of gastric epithelial cells — the very cells that make up the stomach lining — by increasing the production of free radicals called reactive oxygen species (ROS). ROS then activates two signaling pathways — Wnt/B-catenin and JAK1/Stat3 — that influence cell fate decisions. While Wnt/B-catenin signaling is involved in the regulation of the self-renewal processes of cells, JAK1/Stat3 signaling is said to play a role in conferring malignant properties to cancer cells. Due to the involvement of ROS, the South Korean researchers hypothesized that lycopene, which has antioxidant and anti-cancer properties, may be able to suppress H. pylori-induced hyperproliferation by inhibiting the activation of Jak1/Stat3 and Wnt/B-catenin signaling, as well as the expression of B-catenin target genes. B-catenin is a protein that accumulates due to the aberrant activation of Wnt/B-catenin signaling. The buildup of this protein promotes the expression of cancer genes (oncogenes) and the progression of tumors. In an earlier study published in The American Journal of Clinical Nutrition, German researchers reported that lycopene is the most effective scavenger of singlet oxygen, a very strong oxidant and one of the major ROS produced by cells. To determine if it can prevent ROS-mediated hyperproliferation, South Korean researchers treated H. pylori-infected gastric epithelial cells with lycopene.  They measured the cells’ ROS levels and viability before and after treatment. The researchers found that lycopene effectively reduced ROS levels and inhibited not only the activation of Jak1/Stat3 and Wnt/B-catenin signaling but also the expression of B-catenin target oncogenes and the proliferation of H. pylori-infected gastric epithelial cells. In addition, lycopene inhibited the increase in Wnt-1 (an oncogenic protein) and lipoprotein-related protein 5 (a protein involved in cancer progression) expression caused by H. pylori infection. Based on these findings, the researchers concluded that lycopene can be used to prevent H. pylori-associated gastric cancer, thanks to its inhibitory effects on gastric cell hyperproliferation.   Too much salt suppresses phagocytes Max Delbrück Center for Molecular Medicine (Germany), May 4, 2021 For many of us, adding salt to a meal is a perfectly normal thing to do. We don't really think about it. But actually, we should. As well as raising our blood pressure, too much salt can severely disrupt the energy balance in immune cells and stop them from working properly. Back in 2015, the research group led by Professor Dominik Müller of the Max Delbrück Center for Molecular Medicine in the Helmholtz Association (MDC) and the Experimental and Clinical Research Center (ECRC) found that elevated sodium concentrations in the blood affect both the activation and the function of patrolling monocytes, which are the precursors to macrophages. "But we didn't know exactly what was happening in the cells," says Dr. Sabrina Geisberger of the Berlin Institute for Medical Systems Biology (BIMSB) at the MDC. She is lead author of the study of an international research team led by MDC scientists together with colleagues from University of Regensburg and from Flanders Institute for Biotechnology (VIB) /Hasselt University in Belgium. It was funded by the German Center for Cardiovascular Research (DZHK) and has now been published in the journal Circulation.  Salt disrupts the respiratory chain in cells Working with biochemist and metabolomics expert Dr. Stefan Kempa of BIMSB, the researchers began in the lab by looking at the metabolism of immune cells that had been exposed to high salt concentrations. Changes appeared after just three hours. "It disrupts the respiratory chain, causing the cells to produce less ATP and consume less oxygen," explains Geisberger. ATP (adenosine triphosphate) is the universal fuel that powers all cells. It provides energy for the "chemical work" - synthesizing proteins and other molecules - required for muscle power and metabolic regulation. ATP is produced in the mitochondria, the cell's "power plant," using a complex series of biochemical reactions known as the respiratory chain. "Salt very specifically inhibits complex II in the respiratory chain." This has consequences: The lack of energy causes the monocytes to mature differently. "The phagocytes, whose task is to identify and eliminate pathogens in the body, were able to fight off infections more effectively. But this could also promote inflammation, which might increase cardiovascular risk," explains Müller.  Effects of salt are reversible Professor Markus Kleinewietfeld of Hasselt University and VIB, and Professor Jonathan Jantsch of Universität Regensburg, were heavily involved in the work investigating human monocytes and macrophages. They were able to show that salt affects the functioning of human phagocytes in the same way. Researchers at the ECRC, which is run jointly by the MDC and Charité - Universitätsmedizin Berlin, then conducted a study in which healthy male participants supplemented their usual diets with six grams of salt in tablet form every day for 14 days. In another clinical study, the researchers investigated a familiar scenario: eating a pizza delivered by an Italian restaurant. They then analyzed the monocytes in the participants' blood. The findings showed that the dampening effect on mitochondria doesn't just occur after an extended period of increased salt intake - it also happens after a single pizza. Data from the pizza experiment showed how long the effect lasted: Blood was taken from the participants after three and eight hours, and the effect was barely measurable in the second sample. "That's a good thing. If it had been a prolonged disturbance, we'd be worried about the cells not getting enough energy for a long time," says Müller. The mitochondrial activity is therefore not permanently inhibited. That said, the continuous risk of sodium on mitochondrial function if a person eats very salty food several times a day cannot be ruled out, but needs to be tested in the future. The pizza, incidentally, contained ten grams of salt. Nutrition experts recommend that adults limit their daily intake to five or six grams at most. The calculation includes the salt that is hidden in processed foods. Small ion, big effect "The fundamental finding of our study is that a molecule as small as the sodium ion can be extremely efficient at inhibiting an enzyme that plays a crucial role in the respiratory chain," says Kempa. "When these ions flood into the mitochondria - and they do this under a variety of physiological conditions - they regulate the central part of the electron transport chain." It therefore appears to be a very fundamental regulatory mechanism in cells. Now the task is to investigate whether salt can also influence this mechanism in other types of cells. Kleinewietfeld believes that this is extremely likely because mitochondria aren't just present in immune cells; with the exception of red blood cells, they exist in every cell of the body. They can be found in particularly high numbers wherever a lot of energy is consumed - in muscle cells, neurons, receptors, and egg cells.  It is still not fully elucidated how different cell types regulate the influx of sodium into the mitochondria. Nevertheless, the study confirms that consuming too much salt can be bad for our health. "Of course the first thing you think of is the cardiovascular risk. But multiple studies have shown that salt can affect immune cells in a variety of ways. If such an important cellular mechanism is disrupted for a long period, it could have a negative impact - and could potentially drive inflammatory diseases of the blood vessels or joints, or autoimmune diseases," says Kleinewietfeld.     Ginkgo biloba extract improves cognitive function and increases neurogenesis by reducing amyloid beta pathology  Xuzhou Medical University (China), May 1, 2021 According to news reporting from Jiangsu, People’s Republic of China, research stated, “Previous studies have indicated that the generation of newborn hippocampal neurons is impaired in the early phase of Alzheimer’s disease (AD). A potential therapeutic strategy being pursued for the treatment of AD is increasing the number of newborn neurons in the adult hippocampus.” The news correspondents obtained a quote from the research from Xuzhou Medical University, “Recent studies have demonstrated that ginkgo biloba extract (EGb 761) plays a neuroprotective role by preventing memory loss in many neurodegenerative diseases. However, the extent of EGb 761’s protective role in the AD process is unclear. In this study, different doses of EGb 761 (0, 10, 20, and 30 mg/kg; intraperitoneal injections once every day for four months) were tested on 5xFAD mice. After consecutive 4-month injections, mice were tested in learning memory tasks, A beta, and neurogenesis in the dentate gyrus (DG) of hippocampus and morphological characteristics of neurons in DG of hippocampus. Results indicated that EGb 761 (20 and 30 mg/kg) ameliorated memory deficits. Further analysis indicated that EGb 761 can reduce the number of A beta positive signals in 5xFAD mice, increase the number of newborn neurons, and increase dendritic branching and density of dendritic spines in 5xFAD mice compared to nontreated 5xFAD mice.” According to the news reporters, the research concluded: “It was concluded that EGb 761 plays a protective role in the memory deficit of 5xFAD mice.” This research has been peer-reviewed.     Fasting lowers blood pressure by reshaping the gut microbiota Baylor College of Medicine, April 30 2021 Nearly half of adults in the United States have hypertension, a condition that raises the risk for heart disease and stroke, which are leading causes of death in the U. S. At Baylor College of Medicine, Dr. David J. Durgan and his colleagues are dedicated to better understand hypertension, in particular the emerging evidence suggesting that disruption of the gut microbiota, known as gut dysbiosis, can have adverse effects on blood pressure. "Previous studies from our lab have shown that the composition of the gut microbiota in animal models of hypertension, such as the SHRSP (spontaneously hypertensive stroke-prone rat) model, is different from that in animals with normal blood pressure," said Durgan, assistant professor of anesthesiology at Baylor. The researchers also have shown that transplanting dysbiotic gut microbiota from a hypertensive animal into a normotensive (having a healthy blood pressure) one results in the recipient developing high blood pressure. "This result told us that gut dysbiosis is not just a consequence of hypertension, but is actually involved in causing it," Durgan said. "This ground work led to the current study in which we proposed to answer two questions. First, can we manipulate the dysbiotic microbiota to either prevent or relieve hypertension? Second, how are the gut microbes influencing the animal's blood pressure?" Can manipulating the gut microbiota regulate blood pressure? To answer the first question, Durgan and his colleagues drew on previous research showing that fasting was both one of the major drivers of the composition of the gut microbiota and a promoter of beneficial cardiovascular effects. These studies, however, had not provided evidence connecting the microbiota and blood pressure. Working with the SHRSP model of spontaneous hypertension and normal rats, the researchers set up two groups. One group had SHRSP and normal rats that were fed every other day, while the other group, called control, had SHRSP and normal rats with unrestricted food availability. Nine weeks after the experiment began, the researchers observed that, as expected, the rats in the SHRSP control had higher blood pressure when compared to the normal control rats. Interestingly, in the group that fasted every other day, the SHRSP rats had significantly reduced blood pressure when compared with the SHRSP rats that had not fasted. "Next, we investigated whether the microbiota was involved in the reduction of blood pressure we observed in the SHRSP rats that had fasted," Durgan said. The researchers transplanted the microbiota of the rats that had either fasted or fed without restrictions into germ-free rats, which have no microbiota of their own. Durgan and his colleagues were excited to see that the germ-free rats that received the microbiota of normally fed SHRSP rats had higher blood pressure than the germ-free rats receiving microbiota from normal control rats, just like their corresponding microbiota donors. "It was particularly interesting to see that the germ-free rats that received microbiota from the fasting SHRSP rats had significantly lower the blood pressure than the rats that had received microbiota from SHRSP control rats," Durgan said. "These results demonstrated that the alterations to the microbiota induced by fasting were sufficient to mediate the blood pressure-lowering effect of intermitting fasting." How the microbiota regulates blood pressure The team proceeded to investigate the second question of their project. How does the gut microbiota regulate blood pressure? "We applied whole genome shotgun sequence analysis of the microbiota as well as untargeted metabolomics analysis of plasma and gastrointestinal luminal content. Among the changes we observed, alterations in products of bile acid metabolism stood out as potential mediators of blood pressure regulation," Durgan said. The team discovered that the SHRSP hypertensive animals that were fed normally had lower bile acids in circulation than normotensive animals. On the other hand, SHRSP animals that followed an intermittent feeding schedule had more bile acids in the circulation. "Supporting this finding, we found that supplementing animals with cholic acid, a primary bile acid, also significantly reduced blood pressure in the SHRSP model of hypertension," Durgan said. Taken together, the study shows for the first time that intermittent fasting can be beneficial in terms of reducing hypertension by reshaping the composition of gut microbiota in an animal model. The work also provides evidence that gut dysbiosis contributes to hypertension by altering bile acid signaling. "This study is important to understand that fasting can have its effects on the host through microbiota manipulation," Durgan said. "This is an attractive idea because it can potentially have clinical applications. Many of the bacteria in the gut microbiotaare involved in the production of compounds that have been shown to have beneficial effects as they make it into the circulation and contribute to the regulation of the host's physiology. Fasting schedules could one day help regulate the activity of gut microbial populations to naturally provide health benefits.   Study: Following healthy diets found to reduce the risk of acquired hearing loss by 30% Brigham and Women's Hospital, April 30, 2021 A study published in the American Journal of Epidemiology suggests that following a healthy diet may help ward off acquired hearing loss. A team led by Brigham and Women’s Hospital researchers examined middle-aged women and found that the odds of developing hearing loss is 30 percent lower in those who adhere to a healthy diet. Adherence to a healthy diet linked to lower risk of hearing loss Acquired hearing loss refers to the total or partial inability to hear sounds that develop after birth. It occurs for various reasons, including ear infection, meningitis, measles, head injury, exposure to loud noise and aging. Past studies linked higher intake of certain nutrients such as beta-carotene (found in carrots, legumes and other foods) and omega-3 fatty acids (found in fatty fish) to a lower risk of self-reported hearing loss. The researchers wished to learn more about this connection by tracking people’s diets and measuring changes in their hearing sensitivity over a long period of time. To do so, the researchers studied 20 years of dietary intake information from over 3,000 women with a median age of 59 who were included in the Nurses’ Health Study II. Using this information, they examined how closely the women’s long-term diets resembled the Alternate Mediterranean diet (AMED), Dietary Approaches to Stop Hypertension (DASH diet) and Alternate Healthy Index-2010 (AHEI-2010).  AMED is a version of the Mediterranean diet adapted to reflect eating patterns that are linked to a lower risk of chronic disease, while the DASH diet is intended to control and prevent high blood pressure. On the other hand, AHEI-2010 is based on the 2010 U.S. Department of Agriculture’s Dietary Guidelines for Americans and shares similar components with AMED and the DASH diet. Past studies linked adherence to these diets to a lower risk of heart disease, stroke, diabetes, hypertension and premature death. To measure the participants’ hearing sensitivity over the course of three years, the team put up 19 testing sites across the country and trained audiologists to measure changes in the participants’ pure-tone hearing thresholds – the lowest and highest pitch (frequency of a sound) that a person can detect in one ear. The researchers found that the odds of hearing loss in the mid-frequencies were nearly 30 percent lower in the women whose dietary patterns resembled the three diets, compared to those whose diets least resembled them. Meanwhile, the odds of hearing loss in higher frequencies were up to 25 percent lower. The frequencies encompassed in these associations, according to the researchers, are critical for speech understanding. “We were surprised that so many women demonstrated hearing decline over such a relatively short period of time,” said Sharon Curhan, a professor of medicine at Harvard Medical School and the lead researcher of the study. After only three years, nineteen percent of the participants had low-frequency hearing loss, 38 percent had mid-frequency hearing loss, while nearly half had high-frequency hearing loss. (Related: Age-related hearing loss halted with folate nutrient.) “The mean age of the women in our study was 59 years; most of our participants were in their 50s and early 60s. This is a younger age than when many people think about having their hearing checked,” she added. The researchers plan to continue tracking the participants with repeated hearing tests and are currently investigating ways to collect high-quality information for future studies across diverse populations.   Thai ginseng found to improve erectile function in men Life Extension Foundation, April 28, 2021 American researchers examined the effects of an ethanol extract derived from Kaempferia parviflora, also known as Thai ginseng, on erectile function in healthy middle-aged and older men. Their findings were published in the Journal of Integrative Medicine. Sexual health positively correlates with overall well-being. Current strategies that are meant to enhance male sexual health are limited by many factors, such as responsiveness, adherence and adverse effects. Researchers understand the need for safe and effective interventions that could help preserve male sexual function. K. parviflora, a plant from the Zingiberaceae (ginger) family, has been found to support cardiovascular health and has shown signs that it could ameliorate erectile dysfunction. To investigate this, the researchers conducted an open-label, one-arm study involving 14 generally healthy males aged 50 to 68 years with self-reported mild erectile dysfunction. The participants received 100 mg of an extract obtained from the rhizome of K. parviflora daily for 30 days. Primary efficacy analyses included the International Index of Erectile Function (IIEF), while secondary efficacy analyses included the Global Assessment Question about erectile function. The researchers reported that 13 of the 14 participants completed the study. Supplementation of the K. parviflora ethanol extract induced statistically significant improvements in erectile function, intercourse satisfaction and total scores on IIEF questionnaire. The extract was well-tolerated by the participants and exhibited an excellent safety profile. Based on these findings, the researchers concluded that K. parviflora can improve erectile function in healthy middle-aged and older men.     Curcumin Reduces Anxiety and Depression Even In People With Major Depression Texas Christian University and University of Arkansas, May 1, 2021   Dietary supplements formulated with highly bioavailable curcumin may allow for faster recovery after competition-level training, and blunt training-related decreases in performance , says new data presented at Experimental Biology.   Powdered turmeric has been used for centuries to treat a host of illnesses. It inhibits inflammatory reactions, has anti-diabetic effects, reduces cholesterol among other powerful healtheffects. A recent study led by a research team in Munich showed that it can also inhibit formation of metastases.  Dietary supplements formulated with highly bioavailable curcumin may allow for faster recovery after competition-level training, and blunt training-related decreases in performance , says new data presented at Experimental Biology. Using OmniActive's supplement ingredient, scientists reported that supplementation for eight weeks resulted in significant reductions in levels of creatine kinase, a marker of muscle damage, while self-reported pain scores were also significantly lower 24 hours post-exercise. A daily 200 mg dose of curcuminoids (in the form of 1,000 mg supplement) was also associated with a decrease in performance declines observed during "These data suggest that high dose bioavailable curcumin (200 mg curcuminoids) attenuates performance decrements following downhill running, eccentric loading, which may improve subsequent adaptations to chronic training," wrote the researchers in the FASEB Journal . Dr Ralf Jager from Wisconsin-based Increnovo and co-author on the study reports, explained that curcumin's sports nutrition benefits were linked to its antioxidant and anti-inflammatory potential. Muscle Damage Study The researchers recruited 59 moderately trained men and 29 women with an average age of 21 to participate in their double-blind, randomized, placebo controlled parallel design study. The participants were randomly assigned to receive 250 mg or 1,000 mg of supplement or placebo per day for eight weeks. The data indicated that, following muscle-damaging exercise, the high dose curcumin group experienced significantly lower pain scores, while increases in creatine kinase (CK) levels were also significantly reduced compared to placebo, when the baseline CK value is held constant at the mean. "These data demonstrate curcuminoids reduce muscle damage and improve muscle soreness in healthy young subjects following a bout of muscle damaging exercise. Faster recovery allows for consistent training at competition intensity and might lead to enhanced adaptation rate and performance," they wrote in the FASEB Journal . Performance A separate analysis was done with 62 men and women randomly assigned to 250 mg or 1,000 mg of supplement per day or placebo. After eight weeks the subjects performced downhill running, which promotes muscle damage. The results showed that performance declined significantly in both the placebo and low-dose curcumin group, but such declined were attenuated in the high-dose curcumin group. "Further study is warranted in other exercise types (i.e. resistance training) and chronically," wrote the researchers.

¡Gracias por escuchar! Una pregunta importante para los pacientes y médicos es si, y en qué medida, las intervenciones dietéticas, los suplementos dietéticos o la pérdida de peso pueden ayudar a prevenir la gota incidente o controlar la gota existente. En este episodio se revisará evidencia evidencia reciente en este sentido, derivada de uno de los pocos ensayos clínicos relacionados a este tema. Algunas referencia útiles: Singh, J. A., Shah, N. & Edwards, N. L. A cross-sectional internet-based patient survey of the management strategies for gout. BMC Complement. Altern. Med. 16, 90 (2016). Juraschek, S. P. et al. Effects of dietary patterns on serum urate: results from the DASH randomized trial. Arthritis Rheumatol. https://doi.org/10.1002/art.41614 (2020). Appel, L. J. et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N. Engl. J. Med. 336, 1117–1124 (1997). Jacobs, D. R. Jr. & Steffen, L. M. Nutrients, foods, and dietary patterns as exposures in research: a framework for food synergy. Am. J. Clin. Nutr. 78, 508s–513s (2003). Juraschek, S. P. et al. Effects of the Dietary Approaches to Stop Hypertension (DASH) diet and sodium intake on serum uric acid. Arthritis Rheumatol. 68, 3002–3009 (2016). Li, C., Hsieh, M. C. & Chang, S. J. Metabolic syndrome, diabetes, and hyperuricemia. Curr. Opin. Rheumatol. 25, 210–216 (2013). Stamp, L. K. et al. Clinically insignificant effect of supplemental vitamin C on serum urate in patients with gout: a pilot randomized controlled trial. Arthritis Rheum. 65, 1636–1642 (2013). Stamp, L. K. et al. Lack of effect of tart cherry concentrate dose on serum urate in people with gout. Rheumatology 59, 2374–2380 (2020). Singh, J. A. et al. A randomized internet-based pilot feasibility and planning study of cherry extract and diet modification in gout. J. Clin. Rheumatol. 26, 147–156 (2019). Rai, S. K. et al. The Dietary Approaches to Stop Hypertension (DASH) diet, Western diet, and risk of gout in men: prospective cohort study. BMJ 357, j1794 (2017).

Chaga mushrooms, a natural way to regrow hair?  Tokushima University (Japan), February 28 2021 Alopecia areata is a condition characterized by hair falling out in patches. Research suggests it is caused by the immune system attacking the hair follicles, causing them to shrink and slow down hair production. Because of this, alopecia is called an autoimmune disorder. According to statistics, alopecia is a common autoimmune disorder that affects about 6.8 million people in the U.S. alone. One in five people who suffer from alopecia has a family member with the same condition. Hair loss, however, can vary from nothing more than a few patches to complete loss of hair on the scalp or the entire body. There are currently no mainstream cures for alopecia, and the reason why the immune system attacks hair follicles is still unknown. But in a recent study, researchers at Tokushima University in Japan reported a natural medicine that can potentially reverse the effects of alopecia. Inonotus obliquus, commonly known as chaga, is a parasitic fungus that grows on birch and other trees. It is traditionally used to treat gastrointestinal diseases as well as to maintain healthy hair in many countries in Asia. The researchers screened chaga mushrooms for useful phytochemicals and found that it contains plenty of potential anti-alopecia agents. They discussed their findings in detail in an article published in the Journal of Natural Medicines. Compounds in chaga mushroom promote proliferation of hair follicles Chaga mushrooms refer to the resting body, or sclerotium, of I. obliquus. In countries like China, Korea, Japan and Russia, these mushrooms are known for their favorable effects on lipid metabolism and cardiac function. Research has also found that they possess antibacterial, anti-inflammatory, antioxidant and anti-tumor properties, and even exhibit antiviral properties against the hepatitis C virus and the human immunodeficiency virus. On the other hand, phytochemical analysis of chaga mushrooms reveal that they are rich in polysaccharides, triterpenes and polyphenols. They also contain two components commonly derived from birch trees, namely, betulin (or betulinol) and betulinic acid. Studies show that betulin can help lower cholesterol levels and increase insulin sensitivityin mice, while betulinic acid can activate signaling pathways that lead to cancer cell death. According to Japanese researchers, chaga mushrooms are used in Mongolia to make shampoo that helps with the maintenance of strong, healthy hair. This prompted them to investigate whether chaga mushrooms can be used for the treatment of alopecia. Bioassay-guided fractionation of chaga mushroom extracts allowed them to identify five lanostane-type triterpenes whose structures they confirmed using spectroscopy. The researchers then conducted proliferation assays using human follicle dermal papilla cells (HFDPCs) and found that four of the five triterpenes can promote the proliferation of HFDPCs. The compounds were identified as lanosterol, inotodiol, lanost-8,24-diene-3B,21-diol and trametenolic acid. The researchers also reported that these lanostane-type triterpenes were more potent than minoxidil, a conventional treatment for male-pattern baldness that’s used to promote hair growth. Based on these findings, the researchers concluded that the lanostane-type triterpenes in chaga mushrooms are potent anti-alopecia agents that can be used to stimulate hair growth naturally.      Association of serum folate, vitamin A and vitamin C levels with greater bone mineral density Tiajin Fifth Central Hospital (China), February 22, 20221 According to news originating from the Tianjin Fifth Central Hospital research stated, “The conclusions on the associations of specific vitamin levels with bone mineral density (BMD) were controversial. Therefore, the aims of this study were to examine the associations of serum vitamins levels with BMD and the modified effect of race/ ethnicity on these associations in the US adults.” The news editors obtained a quote from the research from Tianjin Fifth Central Hospital: “This study was from the third National Health and Nutrition Examination Survey. All participants aged 18 years with complete data were eligible. Serum vitamins A, B9, B12, C, and E levels were assayed using the Quantaphase II Radioassay Kit (Bio-Rad). Dual-energy X-ray absorptiometry was employed to measure BMD, including femur neck and the total hip. There were 6023 participants included in the final analysis. Serum folate, vitamins A and C levels were positively associated with BMD. No significant associations of serum vitamins B12 and E levels with BMD were observed. There were positive associations of serum folate level (b = 0.00027 and 0.00032; and 95% CI: 0.00002-0.00057 and 0.00002-0.00063, respectively), vitamin A level (b = 0.01132 and 0.01115; and 95% CI: 0.00478-0.01787 and 0.00430-0.01799, respectively), and vitamin C level (b = 0.00027 and 0.00029; and 95% CI: 0.00012-0.00042 and 0.00013-0.00045, respectively) with BMD at femur neck and the total hip only in the Not Hispanic participants.” According to the news editors, the research concluded: “Elevated serum folate, vitamins A and C levels were associated with a higher BMD. Furthermore, sex and race/ ethnicity modified the associations of serum vitamins levels with BMD.”     Study shows mother's diet may boost immune systems of premature infants Johns Hopkins University, February 25, 2021 Medical researchers have long understood that a pregnant mother's diet has a profound impact on her developing fetus's immune system and that babies -- especially those born prematurely -- who are fed breast milk have a more robust ability to fight disease, suggesting that even after childbirth, a mother's diet matters. However, the biological mechanisms underlying these connections have remained unclear. Now, in a study published Feb. 15, 2021, in the journal Nature Communications, a Johns Hopkins Medicine research team reports that pregnant mice fed a diet rich in a molecule found abundantly in cruciferous vegetables -- such as broccoli, Brussels sprouts and cauliflower -- gave birth to pups with stronger protection against necrotizing enterocolitis (NEC). NEC is a dangerous inflammatory condition that destroys a newborn's intestinal lining, making it one of the leading causes of mortality in premature infants. The team also found that breast milk from these mothers continued to confer immunity against NEC in their offspring.  Seen in as many as 12% of newborn babies weighing less than 3.5 pounds at birth, NEC is a rapidly progressing gastrointestinal emergency in which normally harmless gut bacteria invade the underdeveloped wall of the premature infant's colon, causing inflammation that can ultimately destroy healthy tissue at the site. If enough cells become necrotic (die) so that a hole is created in the intestinal wall, the bacteria can enter the bloodstream and cause life-threatening sepsis. In earlier mouse studies, researchers at Johns Hopkins Medicine showed that NEC results when the underdeveloped intestinal lining in premature infants produces higher-than-normal amounts of a protein called toll-like receptor 4 (TLR4). TLR4 in full-term babies binds with bacteria in the gut and helps keep the microbes in check. However, in premature infants, TLR4 can act like an immune system switch, with excess amounts of the protein mistakenly directing the body's defense mechanism against disease to attack the intestinal wall instead. "Based on this understanding, we designed our latest study to see if indole-3-carbinole, or I3C for short, a chemical compound common in green leafy vegetables and known to switch off the production of TLR4, could be fed to pregnant mice, get passed to their unborn children and then protect them against NEC after birth," says study senior author David Hackam, M.D., Ph.D., surgeon-in-chief at Johns Hopkins Children's Center and professor of surgery at the Johns Hopkins University School of Medicine. "We also wanted to determine if I3C in breast milk could maintain that protection as the infants grow."  In the first of three experiments, Hackam and his colleagues sought to induce NEC in 7-day old mice, half of which were born from mothers fed I3C derived from broccoli during their pregnancies and half from mothers fed a diet without I3C. They found that those born from mothers given I3C throughout gestation were 50% less likely to develop NEC, even with their immune systems still immature at one week after birth. The second experiment examined whether breast milk with I3C could continue to provide infant mice with protection against NEC. To do this, the researchers used mice genetically bred without the binding site on intestinal cells for I3C known as the aryl hydrocarbon receptor (AHR). When AHR-lacking pups were given breast milk from mice fed a diet containing I3C, they could not process the compound. Therefore, they developed severe NEC 50% more frequently than infant mice that had the I3C receptor.  The researchers say this shows in mice -- and suggests in humans -- that AHR must be activated to protect babies from NEC and that what a mother eats during breastfeeding -- in this case, I3C -- can impact the ability of her milk to bolster an infant's developing immune system.  In confirmatory studies, Hackam and his colleagues looked at the amounts of AHR in human tissue obtained from infants undergoing surgery for severe NEC. They found significantly lower than normal levels of the receptor, suggesting that reduced AHR predisposes infants to the disease. Finally, the researchers searched for a novel drug that could be given to pregnant women to optimize AHR's positive effect and reduce the risk of NEC in the event of premature birth. After screening in pregnant mice a variety of compounds already approved by the U.S. Food and Drug Administration for other clinical uses, the researchers observed that one, which they called A18 (clinically known as lansoprazole, a drug approved for the treatment of gastrointestinal hyperacidity), activates the I3C receptor, limits TLR4 signaling and prevents gut bacteria from infiltrating the intestinal wall.  To show the relevance of what they saw in mice, the researchers tested A18 in the laboratory on human intestinal tissue removed from patients with NEC and found the drug produced similar protective results. "These findings enable us to imagine the possibility of developing a maternal diet that can not only boost an infant's overall growth, but also enhance the immune system of a developing fetus and, in turn, reduce the risk of NEC if the baby is born prematurely," says Hackam.   Plant-based diets improve cardiac function, cognitive health Boston University Medical School, February 25, 2021 What if you could improve your heart health and brain function by changing your diet? Boston University School of Medicine researchers have found that by eating more plant-based food such as berries and green leafy vegetables while limiting consumption of foods high in saturated fat and animal products, you can slow down heart failure (HF) and ultimately lower your risk of cognitive decline and dementia. Heart failure (HF) affects over 6.5 million adults in the U.S. In addition to its detrimental effects on several organ systems, presence of HF is associated with higher risk of cognitive decline and dementia. Similarly, changes in cardiac structure and function (cardiac remodeling) that precede the appearance of HF are associated with poor cognitive function and cerebral health.  The adoption of diets, such as the Mediterranean diet (MIND) and the Dietary Approaches to Stop Hypertension (DASH), which are characterized by high intakes of plant-based foods are among lifestyle recommendations for the prevention of HF. However, whether a dietary pattern that emphasizes foods thought to promote the maintenance of neurocognitive health also mitigates changes in cardiac structure and function (cardiac remodeling) has been unclear until now. The researchers found the MIND diet, which emphasizes consumption of berries and green leafy vegetables while limiting intakes of foods high in saturated fat and animal products, positively benefited the hearts' left ventricular function which is responsible for pumping oxygenated blood throughout the body. The researchers evaluated the dietary and echocardiographic data of 2,512 participants of the Framingham Heart Study (Offspring Cohort), compared their MIND diet score to measures of cardiac structure and function and observed that a dietary pattern that emphasizes foods thought to promote the maintenance of neurocognitive health also mitigates cardiac remodeling. According to the researchers previous studies have highlighted the importance of diet as a modifiable risk factor for cognitive decline and dementia. "Our findings highlight the importance of adherence to the MIND diet for a better cardiovascular health and further reduce the burden of cardiovascular disease in the community," explained corresponding author Vanessa Xanthakis, PhD, assistant professor of medicine and biostatistics at BUSM and an Investigator for the Framingham Heart Study. Although Xanthakis acknowledges that following a healthy diet may not always be easy or fit with today's busy schedules, people should make a concerted effort to adhere to healthy eating to help lower risk of disease and achieve better quality of life.         Fear of memory loss impacts well-being and quality of life Trinity College Dublin, February 23, 2021 Research from the Global Brain Health Institute (GBHI) at Trinity College suggests that experiencing high levels of fear about dementia can have harmful effects on older adults' beliefs about their memory and general well-being. To date, few studies have measured the impact of dementia-related fear on daily functioning, despite its clinical relevance. In this new study, published in the journal Aging and Mental Health, researchers investigated if fear of memory decline predicted increased memory failures and poorer quality of life in older adults. Dr. Francesca Farina, Atlantic Fellow for Equity in Brain Health at GBHI, in collaboration with researchers at the University of Cambridge, University of Maastricht and Northwestern University developed a novel scale—known as the Fear of Memory Loss (FAM) scale—to capture different components of fear related to memory loss. Using the scale, healthy older adults aged 55+ were assessed with respect to the different dimensions of fear. Questions probed specific fears like becoming dependent on others, being treated differently by friends or colleagues, and loss of identity, as well as coping strategies like avoiding social situations for fear of embarrassment. Findings from the study showed that having higher levels of fear about dementia was associated with reporting more memory lapses and a lower quality of life. Notably, these results were independent of performance on memory tests and the level of reported anxiety. That is, fears about dementia had a negative influence on peoples' beliefs regardless of how they performed on an objective lab-based memory test, or how they rated their anxiety levels. Key findings: Heightened fear of memory loss significantly predicted lower quality of life and increased self-reported memory failures, after controlling for objective memory performance and general anxiety. There was no difference in the level of fear expressed between those with and without a family history of dementia. Though surprising, this result is consistent with evidence of widespread fear of dementia among the general population. Over half of respondents (57%) said they worried about losing their memory and feared how people would treat them if this happened. The novel FAM scale highlights the important role played by avoidance behaviors in maintaining fear, along with subjective experiences and cognitions. Findings also have important healthcare implications. Fear of dementia is a psychological process that can be modified using interventions such as psycho-education and psychotherapy. The researchers propose a preliminary fear-avoidance model, where perceived changes in memory result in fear, which over time, creates avoidance and social withdrawal. This combination of fear and avoidance has a negative impact on everyday functioning, which then impairs mood and sense of self. Identifying effective ways to challenge fears about dementia could prove beneficial to individuals and society. On the individual level, reducing fear could lead to improvements in how people view their memory function and quality of life. At the societal level, acknowledging and addressing fears about dementia would help to eliminate stigma associated with the condition. Dr. Francesca Farina, Atlantic Fellow at GBHI, and lead author said: "Almost 80% of the general public are concerned about developing dementia, according to the World Alzheimer Report 2019. Evidence also suggests that these fears increase with age. Given global population aging and the increased visibility of dementia, it is crucial that we find ways to address peoples' fears. Understanding and tackling these fears will serve to promote brain health and well-being, and reduce societal stigma for people living with disease and their carers." Tackling Fear and Stigma Through Art Data from the study inspired "Remembering What I Have Forgotten': a fictional diary written from the perspective of someone experiencing symptoms of dementia. Created by Irish artist Aoibheann Brady, student at the National College of Art and Design, the diary aims to capture the feelings and perspectives of people experiencing memory loss. Through the medium of a diary, "Remembering What I Have Forgotten' offers a realistic insight into the experience of dementia, with entries such as "I feel more withdrawn and am not going out or connecting" and "I am anxious that I will make mistakes." This diary, however, was not written by a person—but by a software application known as a chatbot, which had been trained on anonymous interviews with healthcare professionals and carers of people living with dementia. Aoibheann Brady, creator of "Remembering What I Have Forgotten' said: "With this project, I aimed to create work that is a crossover between art and science. I hope it helps demonstrate, to younger generations and members of the art world, that dementia is something that should be considered more in artistic practices."     Diet of fish and olive oils beneficially modifies membrane properties in striatal rat synaptosomes National Institute of Neurology & Neurosurgery (Mexico), February 25, 2021 According to news reporting originating in Mexico City, Mexico, research stated, “Essential fatty acids (EFAs) and non-essential fatty acids (nEFAs) exert experimental and clinical neuroprotection in neurodegenerative diseases. The main EFAs, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), nEFAs, and oleic acid (OA) contained in olive and fish oils are inserted into the cell membranes, but the exact mechanism through which they exert neuroprotection is still unknown.” The news reporters obtained a quote from the research from the National Institute of Neurology & Neurosurgery, “In this study, we assessed the fatty acids content and membrane fluidity in striatal rat synaptosomes after fatty acid-rich diets (olive- or a fish-oil diet, 15% w/w). Then, we evaluated the effect of enriching striatum synaptosomes with fatty acids on the oxidative damage produced by the prooxidants ferrous sulfate (FeSO4) or quinolinic acid (QUIN). Lipid profile analysis in striatal synaptosomes showed that EPA content increased in the fish oil group in comparison with control and olive groups. Furthermore, we found that synaptosomes enriched with fatty acids and incubated with QUIN or FeSO4 showed a significant oxidative damage reduction.” According to the news reporters, the research concluded: “Results suggest that EFAs, particularly EPA, improve membrane fluidity and confer antioxidant effect.” This research has been peer-reviewed.     Soy intake is associated with lowering blood pressure in adults: A meta-analysis of randomized double-blind placebo-controlled trials Shiraz University of Medical Sciences (Iran), February 24, 2021 Soy has several beneficial effects on cardiovascular disease (CVD); however, results of clinical trial studies are equivocal. Thus, the present study sought to discern the efficacy of soy intake on blood pressure. Methods The search process was conducted in PubMed, Scopus, Web of Science, and Cochrane Library, to ascertain studies investigating the efficacy of soy intake on blood pressure in adults, published up to June 2020. A random-effects model was applied to pool mean difference and 95% confidence intervals (CIs). Meta-regression analysis was performed to discern potential sources of heterogeneity. Begg’s and Egger’s methods were conducted to assess publication bias. Results Pooled effects from 17 studies revealed a significant improvement in systolic blood pressure (SBP) (-1.64; -3.25 to -0.04 mmHg; I2 = 50.5 %) and diastolic blood pressure (DBP) (-1.21; -2.29 to -0.12 mmHg, I2 = 50.7 %) following soy consumption, in comparison with controls. Subgroup analysis demonstrated a reduction in both SBP and DBP in younger participants with lower baseline blood pressure and intervention durations of

Whether from a doctor or food marketing labels, you've probably heard that lower sodium is better for you. We have been told to limit our consumption of sodium to 2,300mg per day (or 1 teaspoon of table salt). But as with many nutritional recommendations, there's more to it than meets the eye! The truth is, most of us need more than 2,300mg of sodium each day.Questions about this episode? Visit the Comment SectionSubscribe to the Rat Pack NewsletterRate the show on Apple PodcastFollow along on InstagramResourcesEffects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) DietReduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (Cochrane review)Urinary sodium and potassium excretion and risk of cardiovascular eventsHigh blood pressure: Sodium may not be the culpritLow Sodium Intakes are Not Associated with Lower Blood Pressure Levels among Framingham Offspring Study AdultsWhy You Need Salt in Your DietElectrolyte Imbalance: Symptoms & How to Fix ItDisclaimerThis podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Chances are good at some point that you’ll be looking for a diet to help you lose weight.  Or at least control your weight.  Maybe you’ll even go a step further and look for a dietary approach that is the healthiest one for you.   This week we’ll look at 2 of the most popular diets...

Nutrition can be one of the most useful therapeutics for helping to manage IBD. Yet most people with IBD receive very little guidance regarding nutritional changes and many are left to do their own research to help determine what dietary changes may provide them with the most benefit.  In this episode, I am going to review the science for the use of various popular nutrition approaches to IBD including the Gluten & Dairy Free Diets, Specific Carbohydrate Diet, Low FODMAP Diet, Autoimmune Paleo Diet, and the IBD Anti-Inflammatory Diet. We will discuss which of these diets holds promise and which are probably not very useful and cover some overarching lessons that I learned from my hours and hours of research on this topic.  If you are someone struggling with IBD, you don't want to miss this episode.    Show links:  Schedule a 30 minute discovery call with me Previous episodes to listen to for further information:  Butyrate episode  References  A Overarching Review of Nutrition and IBD https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502201/ Case Series on SCD Diet for IBD https://pubmed.ncbi.nlm.nih.gov/26210084/   Review Low FODMAP Diet for IBD https://pubmed.ncbi.nlm.nih.gov/28244679/ scholar AIP diet for IBD Pre-Post Trial  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647120/ Plant Based Diet IBD https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6382506/  

Ten Tips for Preventing Alzheimer's Disease “Your biggest risk factors are your lifestyle choices.” — Melissa Batchelor, PhD, RN, FNP, FAAN  Alzheimer's disease is the sixth leading cause of death for people over the age of sixty-five. We can't slow it down once you are diagnosed, and we haven't cured it. Therefore, there have been no survivors of anyone ever diagnosed with Alzheimer's until we have a major medical breakthrough. In this week's episode, you'll learn about the top ten tips for preventing Alzheimer's Disease Part One of ‘Ten Tips for Preventing Alzheimer's Disease’ While getting older is the biggest risk factor, including your gender and your genetics, those are things that you can't really control. But your biggest risk factors are your lifestyle choices. Those are called modifiable risk factors, so that we can do something about those. Tip 1: Stay Active Move Naturally. I heard this tip several years ago at a conference at a presentation on the Blue Zones. I was relieved to know that I didn’t need to start training for a marathon or spend hours in the gym every day. It's about the small things - like making sure that you're getting 10,000 steps in a day and doing some type of strength and flexibility exercise in your daily life. You should have or maintain an active lifestyle - whether it's moving around your house, walking around the block, or volunteering - all those things can help because there have been several studies that have associated the amount of physical activity that you have in a day. It does reduce your risk of getting Alzheimer's disease. Tip 2. Stay Connected The second tip is to stay connected. In the middle of a pandemic, this has been a little bit more challenging for all of us. But making sure that you're staying connected to your family, friends, and community is important because if you're not doing that, you are socially isolated. Social isolation is the equivalent of smoking a pack of cigarettes a day. You can check out my podcast about the Well Connected program as a resource for online and landline social connection opportunities. Tip 3: Learn New Things You can do this by taking formal classes or just learning a new hobby. You can sign up to take a class at a community college or take online courses about topics that you are interested in. You can also pick up a new hobby. Maybe there's something that you've always wanted to learn how to do. YouTube teaches me new things every day - from learning to paint and spackle my own walls to changing out my toilet flapper. Who knew?! You can check out my YouTube channel to learn more about healthy aging and things we need to think about (and do) to become an age-friendly world. “It is important to challenge and activate your mind.” — Melissa Batchelor, PhD, RN, FNP, FAAN  Tip 4: Get Enough Sleep Do you have good sleep habits? You can find out how if you do here. If you didn't get enough sleep, that's going to impact your ability to think, and it's going to cause trouble with your memory. There are common sleep changes, but also thinking about is there an underlying reason for why you're not getting as much sleep?  If you're having trouble getting to sleep or falling asleep, those could be signs of depression, anxiety, or you're experiencing sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you are having any trouble with your sleep or not waking up rested and refreshed, that would be worth having a conversation with your primary care provider. Part Two of ‘Ten Tips for Preventing Alzheimer's Disease’ Tip 5: Eat and Drink Well Obesity is a risk factor for developing Alzheimer's disease. You want to be sure that you're maintaining a healthy weight. This means eating heart healthy and non-processed foods and limiting your sugar intake. Eating natural foods that you can recognize (e.g., an apple or banana) is better than eating processed foods that you’re not sure what’s in them. Adopt strategies from the  Mediterranean-DASH diet (Dietary Approaches to Stop Hypertension) for brain and heart health. Avoiding soda and limiting your alcohol intake is also recommended. And if you don't really like water, there are a lot of water flavoring that you can add to your water or even just switching to carbonated sparkling water. Your heart and brain are 73% water, so staying hydrated is important for brain health.  When limit alcohol, here are common amounts to keep in mind: Moderate drinking, defined as 1 drink/ day for women; 2 drinks for men may reduce risk of Alzheimer’s (but do not start drinking if you do not already). Also keep in mind that Heavy Drinking, defined as 3-5 drinks per day, increases your risk for memory problems, accidents with injury, and damage to the brain, liver, kidneys and other vital organs. Tip 6: Safety First If you have a traumatic brain injury that increases your risk of developing Alzheimer's disease, it is essential to do things like wearing your seatbelt.  If you're going to get involved in sports and you want to avoid a significant form of traumatic brain injury, the other thing is learning how to prevent falls.  One in four Americans fall every year, and they're the leading cause of death for both fatal and non-fatal injuries for sixty-five and older people. Learn more about how to prevent falls. “Beware of your medications and talk to your primary care provider or your pharmacist before you add anything or abruptly stop anything.” —  Melissa Batchelor, PhD, RN, FNP, FAAN  Tip 7: Stop Smoking   Cigarette smoking increases your risk of developing Alzheimer’s disease,  It doesn't matter how old you are, it is important to stop smoking. In fact, after a year or two of not smoking, your risk factor goes right back to the same level that's comparable to people who never smoked. The process can be difficult if you're a lifelong smoker; it is beneficial to stop no matter what age you are. If you are having trouble smoking, your primary care provider may help you with that as well.  Tip 8: See Your Primary Care Provider You should see a primary care provider at least once a year. When you turn 65, you are entitled to a Welcome to Medicare Preventive Visit and Yearly Wellness Visits every year after.  Be aware of the Ten Signs of Alzheimer’s Disease so you know if you should get a Memory Screening. Tip 9: Know Your Numbers  There are many risk factors for developing Alzheimer’s disease such as obesity, high blood pressure, diabetes, and heart disease. So be sure you know what your lab value (levels) are for your: Cholesterol, Blood Pressure,  Blood Sugar, and your Body Mass Index Tip 10:  Mind Your Medications Follow the Brown Bag Review (approach). This will help your primary care provider do a Medication Reconciliation.  Know what prescription medications you are taking, what dose you should be taking, and why - what they the  Discuss deprescribing with your PCP Use caution with Over-the-Counter vitamins and supplements that may cause interactions – talk with your primary care provider and/or pharmacist before adding anything or stopping abruptly About Melissa Batchelor, PhD, RN, FNP, FAAN  I earned my Bachelor of Science in Nursing (‘96) and Master of Science in Nursing (‘00) as a Family Nurse Practitioner (FNP) from the University of North Carolina Wilmington (UNCW) School of Nursing (SON). I truly enjoy working with the complex medical needs of older adults. I worked full-time for five years as FNP in geriatric primary care across many long-term care settings (skilled nursing homes, assisted living, home and office visits) then transitioned into academic nursing in 2005, joining the faculty at UNCW SON as a lecturer. I obtained my PhD in Nursing and a post-Master’s Certificate in Nursing Education from the Medical University of South Carolina College of Nursing (’11) and then joined the faculty at Duke University School of Nursing as an Assistant Professor. My family moved to northern Virginia in 2015 and led to me joining the faculty at George Washington University (GW) School of Nursing in 2018 as a (tenured) Associate Professor where I am also the Director of the GW Center for Aging, Health and Humanities. Find out more about her work at https://melissabphd.com/.

Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/   Rosanne on: Twitter Instagram Facebook

Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/   Rosanne on: Twitter Instagram Facebook

En este programa Otilia, Mariana, Claudia, Edna y Saby nos hablan sobre la neta de la dieta DASH. La dieta DASH por sus siglas en inglés Dietary Approaches to Stop Hypertension o de Enfoques Alimentarios para Detener la Hipertensión, es un plan de alimentación para disminuir o controlar la presión arterial alta y en este programa platicamos sobre su origen, beneficios y sus características. También compartimos en qué otras poblaciones se verían beneficiadas con este tipo de dieta y las diferencias entre la dieta mediterránea. Comparte con nosotros tu opinión sobre este tipo de alimentación. No olvides suscribirte al podcast de Nutri Netas

What to Eat For High Blood Pressure: Pharmacist Reveals Top Superfoods?In this episode, I interviewed La Fonceur, a pharmacist in India, who reveals top superfoods for blood pressure control to prevent and control high blood pressure. She tells us what we ought to know about superfoods and hypertension for good blood pressure control. This is more than information about the Dietary Approaches to Stop Hypertension.La Fonceur is the author of the book series Eat So What! and Secret of Healthy Hair, a dance artist, and a health blogger. She has a master's degree in Pharmacy. She specialized in Pharmaceutical Technology and worked as a research scientist in the research and development department. She is also a registered pharmacist. Being a research scientist, she has worked closely with drugs. Based on her experience, she believes that one can prevent most of the diseases with nutritious vegetarian foods and a healthy lifestyle.****Go to hypertensionresistanttotreatment.com and follow the instructions in the podcast for a chance to win La Fonceur's newly released book Eat to Prevent and Control Disease. It is on sale now on Amazon. Enter the contest for a chance to win by midnight on Tuesday 9/8/2020. ****Hypertension Resistant to Treatment podcast, website, and YouTube channel: Helping You Find Knowledge, Resources & Support for Good Blood Pressure Control to Delay Medication Treatment or Reduce & Potentially Eliminate Medication****Ask your doctor if you would benefit from vitamins:Vitamin C with rose hips, Zinc, D3 & K2, Magnesium or this one, B complex, Elderberry, Probiotic or this one, Melatonin & QuercetinIf you enjoyed the podcast, please share and consider leaving a 5-star rating.****Click here to see how to use a home blood pressure monitor and log.You can purchase an Omron Blood Pressure Monitor from any big box store or pharmacy. Click here for purchase online. Visit Hypertension Resistant to Treatment's YouTube Channel for What to Eat?****Hi, I'm Dr. Tonya, a clinical research scientist at the University of Alabama at Birmingham, Alabama, where I hold various positions and spent the past decade studying hypertension management. I am an author of six first-authored publications in scientific journals. You can read my work HERE. Connect with me on Facebook or Twitter. ****Royalty-free music: Turn om My Swag 2 Intro by Mr. Willie Breaux****Disclaimer: This podcast is for educational purposes only and not intended to replace medical advice. Affiliate links support the podcast.#superfoods #diet&bloodpressure #highbloodpressurediet

Reference: 1.Neogi, T., Chen, C., Niu, J., Chaisson, C., Hunter, D. J., & Zhang, Y. (2014). Alcohol quantity and type on risk of recurrent gout attacks: an internet-based case-crossover study. The American journal of medicine, 127(4), 311-318. doi: 10.1016/j.amjmed.2013.12.019 2.Dessein PH, Shipton EA, Stanwix AE, Joffe BI, Ramokgadi J. Beneficial effects of weight loss associated with moderate calorie/carbohydrate restriction, and increased proportional intake of protein and unsaturated fat on serum urate and lipoprotein levels in gout: a pilot study. Ann Rheum Dis. 2000;59(7):539-43. 3.Jamnik, J., Rehman, S., Blanco Mejia, S., de Souza, R. J., Khan, T. A., Leiter, L. A., . . . Sievenpiper, J. L. (2016). Fructose intake and risk of gout and hyperuricemia: a systematic review and meta-analysis of prospective cohort studies. BMJ open, 6(10), e013191-e013191. doi: 10.1136/bmjopen-2016-013191 4.Williams, P. T. (2008). Effects of diet, physical activity and performance, and body weight on incident gout in ostensibly healthy, vigorously active men. The American Journal of Clinical Nutrition, 87(5), 1480-1487. doi: 10.1093/ajcn/87.5.1480 5.Choi, H. K., & Curhan, G. (2008). Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study. BMJ, 336(7639), 309-312. doi: 10.1136/bmj.39449.819271.BE 6.Kaneko, K., Aoyagi, Y., Fukuuchi, T., Inazawa, K., & Yamaoka, N. (2014). Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biological and Pharmaceutical Bulletin, b13-00967. 7.Zhang, Y., Neogi, T., Chen, C., Chaisson, C., Hunter, D. J., & Choi, H. K. (2012). Cherry consumption and decreased risk of recurrent gout attacks. Arthritis and rheumatism, 64(12), 4004-4011. doi: 10.1002/art.34677 8.Rai, S. K., Fung, T. T., Lu, N., Keller, S. F., Curhan, G. C., & Choi, H. K. (2017). The Dietary Approaches to Stop Hypertension (DASH) diet, Western diet, and risk of gout in men: prospective cohort study. BMJ, 357, j1794. doi: 10.1136/bmj.j1794 9.Iftikhar N. Natural Ways to Reduce Uric Acid in the Body: Healthline; 2019 [cited 2020 1 June ]. Available from: https://www.healthline.com/health/how-to-reduce-uric-acid. 10.Tricia Kinman SW. Everything You Need to Know About Gout: Healthline; 2019 [cited 2020 1 June]. Available from: https://www.healthline.com/health/gout.

Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa where she conducts clinical trials. In 2018 she was awarded the Institute for Functional Medicine’s Linus Pauling Award for her contributions in research, clinical care and patient advocacy. She is also a patient with secondary progressive multiple sclerosis, which confined her to a tilt-recline wheelchair for four years. Dr. Wahls restored her health using a diet and lifestyle program she designed specifically for her brain and now pedals her bike to work each day. She is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, Learn more about her MS clinical trials by reaching out to her team: MSDietStudy@healthcare.uiowa.edu. Pick up a copies of her research papers at https://terrywahls.com/researchpapers/ and a one-page handout for the Wahls™ Diet at https://terrywahls.com/diet/GIFTS: One page summary of the diet that Dr. Wahls uses in her clinics and clinical trials. Great for on the refrigerator. www.terrywahls.com/dietAnd Free gift for clinician audiences Copies of the Wahls Lab research papers. In addition access to the public facing videos of study participants which show the improvement in walking that was achieved by the study intervention in others with progressive multiple sclerosis. https://terrywahls.com/researchpapers/

In this episode we talk with Micaela Karlsen, PhD, Research Director for the American College of Lifestyle Medicine, author and renowned plant-based nutrition expert. We discuss her work contributing to greater accessiblity of plant-based nutrition knowledge, her background working with T. Colin Campbell, the growing field of plant-based research, expertise and more. In addition to being Research Director for ACLM as well as co-investigator on the Adhering to Dietary Approaches for Personal Taste (ADAPT) Study from Tufts University. She is Adjunct Faculty for the University of New England Master’ Programs in Applied Nutrition and Global Public Health. Dr. Karlsen is the author of A Plant-Based Life and a contributor to the New York Times bestseller Forks Over Knives: The Plant-Based Way to Health. She holds a PhD in Nutritional Epidemiology from the Tufts Friedman School of Nutrition Science and Policy and a Masters degree in Human Nutrition from the Johns Hopkins School of Public Health. Links of note: https://www.micaelakarlsen.com/ https://lifestylemedicine.org// https://sustainablediet.com/

Dana Laake and her special guest Dr. Terry Wahls will discuss dietary approaches to treating autoimmune issues. Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa, where she conducts clinical trials. In 2018, she was awarded the Institute for Functional Medicine’s Linus Pauling Award for her contributions in research, clinical care and patient advocacy. She is also a patient with secondary progressive multiple sclerosis, which confined her to a tilt-recline wheelchair for 4 years. Dr. Wahls restored her health using a diet and lifestyle program she designed specifically for her brain and now pedals her bike to work each day. She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, and the cookbook, The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. She teaches the public and medical community about the healing power of intensive nutrition.

Metabolic Syndrome (MetS) - a cluster of conditions, such as increased abdominal obesity, pre-hypertension, dyslipidemia (triglycerides, HDL cholesterol), and pre-diabetes - predisposes that individual, who meets the criteria, to diabetes, cardiovascular disease, and even potentially to certain forms of cancer. It’s now a public health concern world-wide.According to research – Dietary Patterns and Metabolic Syndrome in Adult Subjects: A Systematic Review and Meta-Analysis – which appears in the September 2019 online journal Nutrients, “the diagnosis of MetS requires three or more of the following criteria: (i) waist circumference >102 cm in men (40 inches) and >88 cm in women (35 inches); (ii) HDL-C

She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (paperback), and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions.Plus, she is a fellow Iowan! She comes on the show to dive deep into the role of nutrition for healing, managing and preventing MS symptoms. It was a very inspiring interview about what's possible when it comes to healing the body through nutrition. And she even shares a few recipes you can get access to if you visit her site right here!Show Notes:7:16 - Terry’s background and experience with conventional medicine vs. functional medicine16:07 - nutrition specific for MS18:20 - Terry’s books and protocol for MS24:12 - preventing progress MS27:04 - why it’s important to work with a primary care doc especially if you are on medications31:28 - tips for the microbiome33:24 - discussing the benefit of greens for the brain Important Links:Secondary progressive MSThe Wahls Protocol - How I Beat MS (book)The Animal Models of MSThe Institute for Functional MedicineSummer Bock episodeTerry Wahls WebsiteOne Page summary of the Wahls diet (cheat sheet FREE Giveaway!)Mindshare Summit Conference Quotes:9:09 - “It was very clear that despite taking the very best drugs, from the very best people, from one of the best MS centers in the world…. I was headed toward bedridden, demented and possibly uncontrolled pain.”14:03 - “The conventional understanding of progressive MS is incomplete. Who knows how much recovery might be possible.”

Episode Summary:Dr. Dan discusses a science-based eating pattern that can lower blood pressure.Episode References:Blood pressure prevalence by the WHO: https://www.who.int/gho/ncd/risk_factors/blood_pressure_prevalence_text/en/Original New England Journal of Medicine report on the Dietary Approaches to Stop Hypertension (DASH) eating plan: https://www.ncbi.nlm.nih.gov/pubmed/9099655/See here for a good review of the DASH eating plan: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509411/ Substituting either protein or fat for carbohydrates in the DASH plan is effective: https://www.ncbi.nlm.nih.gov/pubmed/16287956/DASH can help manage gout: https://www.bmj.com/content/357/bmj.j1794Diabetes management and DASH: https://spectrum.diabetesjournals.org/content/30/2/76DASH can lower risk of chronic kidney disease: https://www.kidney-international.org/article/S0085-2538(19)30168-1/fulltext Insomnia reduced in people on DASH: https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-019-2220-6Less than 1% of the US population follows the DASH plan: https://www.ncbi.nlm.nih.gov/pubmed/18268173/

In this episode, I speak with Dr. Tro Kalayjian who is using many dietary strategies to help people regain their health and wellbeing. What makes him unique is he was 150 pounds overweight an struggling to find the right formula to get healthier. He dug into many dietary philosophies, and finally found longterm success with a high fat ketogenic approach. Join us.  ICP 71: Dr. Tro Kalayjian- Using multiple dietary approaches to combat hunger, obesity and disease.   

In honor of March, National Nutrition Month, in this episode, Sharp Best Health is joined by Ursula Ridens and Patti Ennis, Sharp HealthCare's Registered Dietitians.During the interview Patti and Ursula share their expertise on a variety of questions related to the field of nutrition, including why carbs are good for us and best foods to eat to help lower blood pressure.Take this episode's quiz and win a prize! (Sharp employees only)ReferencesNational Nutrition Month Activities March is National Nutrition Month! The theme for this year is "Eat Right, Live Right, Feel Right." To celebrate, attend some of these events happening throughout the Sharp system all month long. Learn more by visiting SharpNETMarch 13 is "National Registered Dietitian Nutritionist Day" Take a moment on this day to thank the dietitians at your Sharp HealthCare site for their contributions to great patient care.DASH diet: Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease. Learn more here Sharp HealthCare Outpatient Nutrition Education and Counseling Program: To learn more here or schedule an appointment, please call our outpatient nutrition counseling program office at 619-740-4632.

Steve Taylor is a registered dietitian and lifestyle coach who through sustainable behavior changes elicits positive lifestyle transformations in, and with his clients. Steve has a Master’s Degree in Dietetics, Nutrition, and Exercise Physiology. This formal training, combined with a decade of experience, has equipped him with powerful tools, skills, and strategies which he now teaches and shares with others. In addition to his own coaching practice, Steve is the registered dietitian for 3D Muscle Journey. Originally from Kansas City, Missouri, Steve now resides in Los Angeles, California. In This Episode We Discuss Philosophy to coaching The issue of weight re-gain and loss of adherence Understanding client motivation and attitudes Sustainable diet methods Balancing sustainability with methods that can get rapid results Messages in the dieting industry that are particulary damaging

Lifestyle modifications are key to treating hypertension, especially for people at high risk. Dr. Valeriani Bead discusses who is at risk and which treatments are most effective.   TRANSCRIPT Intro: MedStar Washington Hospital Center presents Medical Intel where our healthcare team shares health and wellness insights and gives you the inside story on advances in medicine. Host: Thanks for joining us today. We’re speaking with Dr. Valeriani Bead, a board-certified cardiologist at the MedStar Heart and Vascular Institute, with extensive expertise in nuclear cardiology and echocardiography. Welcome, Dr. Bead. Dr. Valeriani Bead: Thank you for having me. Host: Today we’re discussing how the 2018 hypertension or high blood pressure guidelines apply to African Americans, the elderly and other at-risk populations. The guidelines lower the target rate of a healthy blood pressure for average risk individuals, thereby increasing the number of U.S. adults who are considered to have hypertension. Dr. Bead, what is the optimal blood pressure target for a person at average risk for hypertension under the new guidelines? Dr. Bead: Well, you mentioned that the new guidelines that were just released in November 2017 - well, these were the most recent guidelines in almost fourteen years that were published - and they were treating high blood pressure in adults and they’re really the first guidelines that we’ve had that’s based on extensive research, using the highest quality clinical research and drug trials. And, based on these new guidelines, really the goal blood pressure is anything less than 120/80 millimeters of mercury. And really where the controversy started is now stage 1 hypertension is considered in individuals who present to their healthcare provider’s office with a blood pressure of 130/80 millimeters of mercury. Well, what that means is that more American adults will be told they have high blood pressure because of these newest thresholds. And those who are already being treated will need to really talk with their healthcare providers about whether or not their target blood pressure readings need to be adjusted. And, in some cases, whether or not lifestyle changes and their medication will need to be intensified. Host: What are some of the symptoms of hypertension? Dr. Bead: The most common symptoms we experience, which is scary, are none. Some people don’t even know it. They don’t feel it. Which is just fascinating. Outside of that, the most common symptom is headache, fatigue, dizziness, lethargy and at times, but not quite often, they can get chest pain and shortness of breath. Host: When it comes to hypertension, African Americans are at greater risk, in general, than other nationalities. Why is that? Dr. Bead: Well, in the United States, in any decade of life, African Americans have a higher prevalence of hypertension than that of Hispanic Americans, whites, Native Americans and really any other subgroup defined by race and ethnicity. And the ideology remains obscure and we really don’t know. But, we do know that hypertension control rates are lower for blacks. That also hypertension, when it’s diagnosed, is more severe and that sometimes the medicines we use to treat high blood pressure are less effective at controlling blood pressure. And with all this, the morbidity and mortality attributed to hypertension is more common in blacks than it is in white Americans and any other ethnic group - which is why identifying and treating hypertension can have such a significant impact on health and morbidity in the African American community, which is why it should be identified much earlier. Host: When we’re thinking about high blood pressure, regardless of nationality, the risk increases as we age. Could you explain why older adults are at a greater risk than younger adults? Dr. Bead: That’s a very good question because there really is an extremely high prevalence of hypertension in older adults. And, hypertension is not only a leading cause of preventable morbidity and mortality, but, more importantly, it’s under-recognized and it’s considered a major contributing factor to premature disability and why many elderly adults get institutionalized, such as nursing homes. And, it is worthy to note that after the age of 69, the prevalence of hypertension rises to greater than 50 percent. And so, it’s linear with age. Now, the exact cause is unknown, but we have postulated that as we get older our blood vessels do get stiffer and then that can lead to elevated blood pressure. But, I’ve got to tell you that that’s not entirely elucidated and a lot more research is warranted to help figure that out. Host: So, we’ve talked about African Americans. We’ve talked about older adults. Are there other patient populations who are at increased risk for hypertension? Dr. Bead: More often times than not, in my clinic practice, I see pregnant women who come in with elevated blood pressure and that is certainly a population that cardiologists, in general, need to be aware of. Because, blood pressure, while it usually declines during the first trimester of pregnancy, it can slowly rise in either the second or third trimester of pregnancy. And we usually need to be aware of those mothers who have newly diagnosed hypertension, or whether or not they have incident hypertension during clinical conditions such as something called preeclampsia, which is a dangerous form of hypertension, that leads to increased protein and other consequences with the mother’s health. And the reason that this really is important for us to identify earlier is because we have found out through research studies that mothers who are diagnosed with high blood pressure during pregnancy eventually have high blood pressure later on in life. And so, it’s important to identify it earlier so that we can treat it and have it under control. Host: These women who are diagnosed during pregnancy with high blood pressure, what are some of the risks for them and for, perhaps, their babies if they don’t get that treated? Dr. Bead: The most important risk we always worry about is the health of the mother and the baby. With high blood pressure, that can put the baby at risk. With high blood pressure, that can put the mother at risk and lead to bad consequences such as congestive heart failure. And so, there are actually very serious consequences to worry about if blood pressure is not controlled during pregnancy. Host: And, if we take a step back and think about all these other individuals - African Americans, older adults, adults of any age, really, who don’t take care of their hypertension - what are some of the risks for them if they don’t seek treatment? Dr. Bead: Not to be too grim, the risks for uncontrolled high blood pressure are significant. Meaning, with uncontrolled high blood pressure, it can lead to strokes, heart attacks, abnormal heart rhythms, congestive heart failure, kidney problems, and death. This is typically something that happens over time, which is why you may sometimes hear hypertension referred to as “the silent killer.” Meaning, hypertension can be prevented. And usually, when you have consequences related to hypertension such as the ones I just mentioned, it’s something that could have been identified much sooner and treated earlier, without the bad consequences. Host: The 2018 guidelines lower that target rate of a healthy blood pressure for average risk individuals. What does that mean for lowering the blood pressure targets for high risk individuals? Dr. Bead: The implications are essentially the same. To identify high blood pressure individuals, whether they have it average or high risk, it really helps us treat it earlier and potentially reduce future cardiovascular events. Host: How can high risk patients proactively manage their blood pressure? Dr. Bead: The lifestyle measures can be effective in treating hypertension. So, there is something called the DASH lifestyle eating plan and the DASH diet stands for Dietary Approaches to Stopping Hypertension. and that has been a long term, randomized clinical trial that actually shows that following this eating program, which reduces the amount of salt in our diet, can reduce the blood pressure by an average of 10 to 15 points. And, using that, in combination with restricting dietary sodium and increasing dietary potassium, can really result in a good effect on the blood pressure. So, in addition to that, weight reduction, regular aerobic activity, not smoking, and limiting alcohol really also go a long way in terms of managing blood pressure. Host: When those lifestyle methods aren’t enough, what treatment options are available for patients with high blood pressure? Dr. Bead: So, first line treatment will always be lifestyle changes, such as the ones I’ve mentioned. And then we can go on to second line treatment which usually includes prescribed medications, and sometimes it may require starting two medications at the same time in order to achieve that goal blood pressure of less than 120/80 millimeters of mercury. Also, ruling out any other potential causes such as obstructive sleep apnea, which is when someone doesn’t get enough oxygen when they sleep, can really go a long way in terms of keeping the blood pressure under control and treating that. And, in extreme cases, for patients who have something called resistant high blood pressure, which is basically blood pressure that is difficult to control, we have invasive procedures that are available but that’s something for another discussion. Host: Could you share a treatment success story from your practice? Dr. Bead: This is my favorite part! I love my practice and, I’ve only been doing this for about 8 years. And, I’ll never forget one of my first patients, who I met about 7-½ years ago. She was a middle-aged woman who I initially met during a normal EKG. And, at the time, she was dealing with high blood pressure, requiring at least 3 or 4 different medications. She was morbidly obese, and she had problems with arthritis. And, we did a comprehensive cardiovascular workup. And, it turned out that her heart status was actually pretty good. And so, we adjusted some of her medications and, with time, nothing really changed. And at one of her follow-up visits, I sat down with her and looked her in the eye and basically, with as much encouragement as I could, I asked her...that she just has to start moving. Literally, to start doing 2 minutes a day and then, after that, doing 5 minutes a day and then, after that, getting up to about 30 minutes a day. And, I kid you not, when I saw her back in a 6-month follow-up visit, she had lost 50 pounds just by walking. And, she was motivated enough to start changing her lifestyle in terms of what she ate. She followed the DASH eating program and joined a gym and lost another 50 pounds, to the point that her blood pressure was actually too low, and we actually stopped the majority of her medications to the point that she was on one low dose medication to keep her blood pressure under control. And also, she didn’t have any more knee problems. So, she was able to share that success story with me and she spread it to her family, and she’s also been able to do some exercise programs at the local YMCA. And, she’s happy and she’s here to tell the story and she actually had a poster that she shared with me. And it’s something that I share with my other patients as well. Host: What was the poster that she shared with you, if you don’t mind sharing with us? Dr. Bead: It was a before and after of herself and basically, it showed pictures of her when she was at her highest weight. It showed pictures of her when she started walking. And it showed current pictures of her at her current weight. Because she had lost over a hundred pounds just by moving and watching her salt intake. So, all of the poster of her - really a before and after. I mean, the picture was worth a thousand words just to see how she transformed by making literally small steps. Host: That was really amazing and I’m sure that’s really inspirational for a lot of your other patients and maybe even for you every day to remind yourself to get in there and do your exercise and just keep going forward. Why is MedStar Heart and Vascular Institute the best place for people at high risk for hypertension to seek care? Dr. Bead: Because the MedStar Heart and Vascular Institute really offers comprehensive, state-of-the-art care. And the compassionate environment that is patient centered and really evidence based. And what I really like about MedStar Heart and Vascular Institute is there really is a physician for every type of patient and for every type of medical illness that hits our door. So, there is something for everyone. Host: Thanks for joining us today, Dr. Bead. Dr. Bead: Thank you for having me. Conclusion: Thanks for listening to Medical Intel with MedStar Washington Hospital Center. Find more podcasts from our healthcare team by visiting medstarwashington.org/podcast or subscribing in iTunes or iHeartRadio.

Dr Caryn Zin and Professor Grant Schofield discuss what the different dietary approaches are and what works for who.

Join The Diet Bet We are kicking off the holidays by "doubling down" on losing weight as we enter the "holidays" see http://www.logicalloss.com/dietbet and have a chance to earn money losing weight So Many Diets... I had found a few articles that had titles like "10 Things You Need to Know about the ______ Diet." So I read a ton of these and here is what I found. The Vegan Diet A vegan diet can be healthy and may help lower cholesterol, aid in weight loss and reduce the risk of some diseases. But this is only “as long as you can commit to learning about how to meet your nutrient needs, plan ahead to ensure that you are meeting them and make whole foods your focus It doesn't' necessarily mean its healthy It's not a magic pill (you still need to your portions) You need to see out protein You're more than likely to fart The Whole 30 Diet Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed. It means NO sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, or sulfites, baked goods, junk foods, or treats with “approved” ingredients.  Although there’s a lot of social media backing for this diet, there’s not a lot of support from experts. You'll need to plan your meals ahead of time Hard to stay consistent You're likely to end right where you started You might lack essential nutrients It's hard to eat out with friends Mediterranean Diet Continually near the top of the U.S. News & World Report’s annual Best Diets lists, the Mediterranean diet is known for its heart health benefits and focus on fish, olive oil and red wine. It emphasizes whole foods, is vegetable-centric, replaces saturated fats with omega-3 rich heart-healthy fats, stresses the importance of seafood and whole grains and encourages more cooking and activity in the kitchen (you don't need to drink wine) It is more of a lifestyle than a diet, and with that probably more sustainable. As it doesn't focus on calories, you may not lose weight. You netter like Seafood You're allowed to eat pasta Paleo Diet In its purest form, the paleo diet allows you to eat only those foods that humans ate when they first roamed the planet millions of years ago. This means no grains, legumes, dairy or sugar and lots of meat, coconut, vegetables and fruit. There are benefits to eating a Paleo diet, such as consuming whole, unprocessed foods and lots of produce and being aware of the importance of high-quality meats. a 2016 review of controlled clinical trials comparing the diet to others, the strongest of the studies found no long-term differences between people following a Paleo diet and those on a control diet after two years. You will need to do some meal planning While many people think this is all about meat, it's also all about veggies. Buy good meat. Stay away from, sugar, soft drinks, artificial sweeteners, margarine and trans fats." Their claims of about grains are false Watch your calcium Not accepted by some people Ketogenic Diet The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. The ketogenic diet is very restrictive and takes a lot of commitment to get the nutrients you need for overall health. The diet recommends a 4:1 ratio of fat to carbs The diet recommends protein be around 20% “Supplementation with vitamins and minerals is an absolute necessity on this type of diet When you follow the almost no carb rule you may experience, "Constipation, bad breath and dizziness are just a few of the side effects of going so low-carb. " Your gut may suffer Lack of energy sometimes known as the Keto Flu It may be hard to eat out with friends You'll need to plan ahead DASH Diet The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The internet was not to lose weight. The DASH diet is consistently ranked the best diet for a reason. “It’s balanced, realistic and flexible. It’s an eating plan that includes common, everyday foods that offer a multitude of benefits for all age groups. The DASH diet recommends plenty of fresh fruit and vegetables. DASH is an acronym. It stands for: Dietary Approaches to Stop Hypertension The DASH recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. The diet is light on lean meat, poultry and seafood, allowing for 6 ounces total per day, Ward notes. You can still eat eggs. You will have to cook ahead Farts may likely happen For more information see https://www.nhlbi.nih.gov/health-topics/dash-eating-plan So What Did We Learn? No diet recommends sugar Most diets recommend planning and cooking ahead. Portion control always come into play Healthy food makes you fart in some cases You need to come up with a plan that you can incorporate it into your Lifestyle. If you can't do it in the long haul, then you won't lose weight in the long haul. BECOME A LOGICAL LOSER AND SUPPORT THE SHOW See www.logicallosers.com and www.logicallloss.com/support My New Toy I stopped by Walmart and just happened to see this device that cuts veggies up into slices and what appears to be spaghetti, as well as chips. I love squash but hadn't had any in years until I happen to have dinner at my brother's house. When I told one of my friends I bought one, they said, "You've got to work with some sweet potatoes and mix in some cinnamon. The one I bought a Walmart is all plastic, and if it snapped and broke I wouldn't be surprised. The other thing that I found disappointing was they didn't mark what blads did what. Luckily I caught this before I throughout the box, and grabbed a sharpy marker and fixed the issues. I have seen some units on Amazon that seem to come with the blads that are pre-labeled. It does take up some storage place, but I sliced up some squash, through some olive oil in a pan, lightly salted the squash, and it was done quickly. The clean up was super slick, and you can now call me a fan. Best of all, being a guitar player, I'm kind of happy my finders are nowhere near the blade. If you're looking for a quick easy way to get some veggies in your life, you might want to pick one up.

La dieta DASH, Dietary Approaches to Stop Hypertension es la estrategia alimentaria más recomendada al momento de buscar una prevención o reducción de la hipertensión arterial.Sin embargo, también puede ser de mucha ayuda cuando intentamos adelgazar o enfrentar con éxito el tratamiento de un síndrome metabólico donde coexisten obesidad, hipertensión, diabetes y quizá, otras patologías.Sea cual sea el objetivo que perseguimos con su implementación, es fundamental saber con exactitud en qué consiste la dieta DASH:- Posee niveles elevados de fibra, potasio, calcio y magnesio por lo que en ella se deben incluir regularmente y en cantidades adecuadas granos enteros, frutas y verduras que son la base de la dieta DASH.- Es baja en sodio y azúcares refinados como señalan científicos de Reino Unido, debido en parte a la gran variedad de alimentos frescos que incluye la misma y a que propone evitar los alimentos procesados ricos en estos nutrientes.- Ofrece fitoquímicos con efecto antioxidante en elevadas proporciones, sobre todo flavonoides, carotenos de todo tipo y fitoesteroles que derivan de los alimentos de origen vegetal y de las legumbres, semillas y frutos secos también.- Es baja en grasas saturadas y colesterol debido a que incorpora pescado y carne de ave magra como principal fuente de proteínas, así como lácteos desnatados y en menor medida carnes rojas magras. Además, casi no ofrece grasas trans debido a que incorpora productos frescos y evita los procesados.Éstas son las características básicas que describen la dieta DASH: una alimentación rica en cereales integrales, legumbres, frutas y verduras, con lácteos desnatados y carnes magras, sobre todo de pescado y ave.Personalmente, cambiaría el último punto y no hablaría tanto de grasas saturadas y colesterol sino de alimentos, ya que las grasas de las carnes y lácteos, aunque saturadas, son saludables.

La dieta DASH, Dietary Approaches to Stop Hypertension es la estrategia alimentaria más recomendada al momento de buscar una prevención o reducción de la hipertensión arterial.Sin embargo, también puede ser de mucha ayuda cuando intentamos adelgazar o enfrentar con éxito el tratamiento de un síndrome metabólico donde coexisten obesidad, hipertensión, diabetes y quizá, otras patologías.Sea cual sea el objetivo que perseguimos con su implementación, es fundamental saber con exactitud en qué consiste la dieta DASH:- Posee niveles elevados de fibra, potasio, calcio y magnesio por lo que en ella se deben incluir regularmente y en cantidades adecuadas granos enteros, frutas y verduras que son la base de la dieta DASH.- Es baja en sodio y azúcares refinados como señalan científicos de Reino Unido, debido en parte a la gran variedad de alimentos frescos que incluye la misma y a que propone evitar los alimentos procesados ricos en estos nutrientes.- Ofrece fitoquímicos con efecto antioxidante en elevadas proporciones, sobre todo flavonoides, carotenos de todo tipo y fitoesteroles que derivan de los alimentos de origen vegetal y de las legumbres, semillas y frutos secos también.- Es baja en grasas saturadas y colesterol debido a que incorpora pescado y carne de ave magra como principal fuente de proteínas, así como lácteos desnatados y en menor medida carnes rojas magras. Además, casi no ofrece grasas trans debido a que incorpora productos frescos y evita los procesados.Éstas son las características básicas que describen la dieta DASH: una alimentación rica en cereales integrales, legumbres, frutas y verduras, con lácteos desnatados y carnes magras, sobre todo de pescado y ave.Personalmente, cambiaría el último punto y no hablaría tanto de grasas saturadas y colesterol sino de alimentos, ya que las grasas de las carnes y lácteos, aunque saturadas, son saludables.

Authors: Dawn E. Epstein; Andrew Sherwood, PhD; Patrick J. Smith, PhD; Linda Craighead, PhD; Carla Caccia, RD; Pao-Hwa Lin, PhD; Michael A. Babyak, PhD; Julie J. Johnson, PA-C; Alan Hinderliter, MD; James A. Blumenthal, PhD. Video: A new study finds that greater adherence to the Dietary Approaches to Stop Hypertension (DASH) diet can lead to significant reductions in blood pressure, but that African Americans are less likely to adopt the diet compared to whites. Strong cultural influences on food preferences, food preparation, and perceptions about eating practices may be contributing factors for African Americans. November 2012 (Volume 112, Issue 11, DOI: 10.1016/j.jand.2012.07.007).

This episode we will cover clinical lifestyle evidence based medicine in cardiovascular disease.  We will cover: - What is Lifestyle Medicine (LM)? - Why do we need it? - Chronic disease burden  - What are the myths and facts about changing peoples lifestyles? - LM in hypertension, size of effect and details - including DASH diet, reduction by weight loss, smoking cessation, diet changes, physical activity, mindfulness and some specific foods - LM in high cholesterol - LM in coronary artery disease - LM in secondary prevention of stroke   References: https://www.heartfoundation.org.au/images/uploads/publications/PRO-167_Hypertension-guideline-2016_WEB.pdf https://www.heartfoundation.org.au/images/uploads/publications/Absolute-CVD-Risk-Full-Guidelines.pdf Salehi-Abargouei A, Maghsoudi Z, Shirani F. Effects of Dietary Approaches to Stop Hypertension (DASH)-style diet on fatal or nonfatal cardiovascular diseases – incidence: a systematic review and meta-analysis on observational prospective studies. Nutrition 2013; 29:611–618. Siervo M, Lara J, Chowdhury S et al. Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis. Br J Nutr 2015;113:1–15. http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/409499?resultClick=3 CAD -  http://jamanetwork.com/journals/jama/fullarticle/188274?resultclick=1 http://thelancet.com/journals/lancet/article/PII0140-6736(90)91656-U/abstract?cc=y Cholesterol-lowering effects of dietary fiber: a meta-analysis - http://ajcn.nutrition.org/content/69/1/30.full Stroke - https://www.ncbi.nlm.nih.gov/pubmed/24029303 Social isolation in disease -  https://www.ncbi.nlm.nih.gov/pubmed/11292274,  https://www.ncbi.nlm.nih.gov/pubmed/15760298 Mindfulness -  https://www.ncbi.nlm.nih.gov/pubmed/24127622 Flaxseed -  http://www.ncbi.nlm.nih.gov/pubmed/24126178 http://www.racgp.org.au/afp/2016/september/the-changing-face-of-australian-general-practice-across-the-decades/

Alzheimer’s disease (AD) risk was reduced with HIGH adherence to all three diets – MIND Diet, Mediterranean Diet, and the Dietary Approaches to Stop Hypertension diet (DASH), but MODERATE adherence to the MIND diet also decreased AD risk. Adherence to Continue reading Alzheimer’s Disease Prevention and Treatment with the MIND Diet – An Interview with Martha Clare Morris, PhD→ The post Alzheimer’s Disease Prevention and Treatment with the MIND Diet – An Interview with Martha Clare Morris, PhD appeared first on .

Learn how to control your high blood pressure with the country's number 1 expert on hypertension especially in the minority community, Dr. Elijah Saunders.  Learn about the latest research on the subject of high blood pressure management and how best to protect your cardiovascular health.  We will also demystify the Dietary Approaches to Stop Hypertension (DASH) diet.   Dr. Elijah Saunders is a board certified cardiologist and Professor of Medicine and Head, section of Hypertension in the Division of Cardiology at the University of Maryland School of Medicine.  He received the American Heart Association's Award of Merit, Louis B. Russell Award (highest award for contribution to cardiovascular minority health) and the Presidential Award from the Maryland Affiliate. He was honored by the Associated Black Charities Inc as a "Living Legend" and he received the Honor Award and Golden Key from the University of Maryland Medical Alumni Association as well as the Dr Martin Luther King Jr. Diversity Recognition Award from the University of Maryland, Baltimore.  He was honored by the Association of Black Cardiologist in conjunction with the National Medical in 2003 as the "Cardiologist of the Year.   Listen for the tip of the week.   Disclaimer:  The information presented is for educational purposes only and not intended for diagnosis or treatment.

Host: Alan S. Brown, MD, FNLA Guest: Penny Kris-Etherton, PhD, RD Patients are bombarded with dietary advice for cardiovascular health. Dr. Penny Kris-Etherton, distinguished professor of nutrition in the department of nutritional sciences at Pennsylvania State University and president of the National Lipid Association, discusses with host Dr. Alan Brown how to evaluate and prescribe a variety of dietary approaches, including lipid-lowering diets, for a variety of outcomes. They look at risk factors to be evaluated in each patient, along with patient preferences and how the diet is to be implemented. Brought to you by: