Eat Right to Fight Disease

The aging process usually does not cause malnutrition in healthy, active adults, but nutritional health can be complicated by physical changes that occur with age, the presence of disease(chronic and acute), economic, psychological and social circumstances. Malnutrition then exacerbates some of these factors, contributing to a downward health spiral from which it is difficult to recover.

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Are Herbal Supplements Safe?

Are Herbal Supplements Helpful or Harmful?

Herbal supplements are popular as “natural” remedies. Are they useful for health or are they a health risk? Today, about 1 in 6 Americans use herbs to treat everything from coughs, constipation, and poison ivy, and arthritis. They are widely available and affordable and don’t require a prescription. Advocates claim this makes people more in control of their own health care; opponents fear that self-dosing may lead to toxic interactions and prevent people from seeking traditional care and proven treatments offered by conventional practitioners.

Some herbs are derived from plants in the first place. For example, aspirin comes from willow bark and digitalis from foxglove flowers to treat certain heart problems. The active ingredients may come from all the parts of the plant, so the amounts contained are affected by harvesting and processing and vary with the batch. This practice may further upset the balance of the ingredients and the doses are often affected. Herbs are made from unpurified plant material, and there is also a risk of contamination with pesticides, microbes, metals and other unnamed toxins.

Another concern is that some herbs interact with prescription drugs and cause additional problems. For example, gingko biloba and garlic can interfere with blood clotting and should not be used with blood-thinners before surgery. St. John’s wort may interact with anesthetics and antidepressants.

Herbs are medicines and like taking other medications has some advantages and risks. Whether they are helpful or harmful depends on the supplement, the dose, and the consumer. Education is essential in the pros and cons of any medication as well as herbal remedies. The best advice is “buyer beware”. This advice applies to all dietary supplements due to a lack of much-needed regulations on safety and effectiveness.

Immunity and Metabolic Syndrome

The Metabolic Syndrome and the Immune System

The metabolic syndrome is not a disease alone but is a cluster of related disorders that include:

Excess fat around the waist (>40 inches or more (men)and >35 inches or more for women).
Blood pressure of 130 /85 mmHg or higher, or being on blood pressure medication
Triglycerides above 150 mg/dl
Fasting blood glucose greater than 100 mg/dl, or being on glucose-lowering medications
High density lipoprotein (HDL) less than 40 mg/dl for men or less than 50 mg/dl for women.

A person can be considered to have metabolic syndrome if they have at least three of these conditions.

An important function of the immune system is to provide healthy, short-term (acute) inflammation that is normal in most situations. This is necessary for the immune function to battle injuries made from disease-causing bacteria, and viruses (antigens). What results is redness, swelling, heat, sometimes fever, and pain.

However, one of the unhealthiest conditions is paradoxically chronic inflammation that ultimately can result in complications, and even a greater risk of death. The greater overreaction of immune system components is often referred to a “cytokine storm”. Cytokines are small proteins that are used to convey information. I call them “messengers”. They play a crucial role in the development of diseases and how your cells are able to respond. In a sense, cytokines are the language of your immune system.

Chronic inflammation can come from the accumulation of belly fat as well as low levels of HDL cholesterol, which normally can have anti-inflammatory properties. (Scott Butsch, MD, Director of Obesity Medicine at the Bariatric and Metabolic Institute at Cleveland Clinic.)

“Those with metabolic syndrome typically have low levels of HDL and thus, have less of its beneficial properties to fight infection”, says Dr. Butsch. This can also occur with aging, poor diet, and other unhealthy practices.

How Does Obesity affect the Immune System?

“One of the many reasons obesity is such an unhealthy thing is that fat tissue produces loads of inflammatory cytokines. So even on a good day, an obese person has a lot of inflammatory biomarkers (signals) in their system. When infected by the coronavirus, for example, their starting point is already worse, they are already more inflamed than they should be. In any case, the coronavirus pandemic was a stark reminder of why your immune system is so incredibly important and why we should all benefit from understanding it better.” (Immune: A Journey into the Mysterious System that Keeps you Alive. Philipp Dettner. 2021).

According to Dr. Butsch, “obesity impairs the response of immune cells that “remember past viruses so you can attack that virus effectively the second time you may encounter it. This is why obesity is linked to an increased failure of vaccines”

How Can You Improve Immunity with Metabolic Syndrome?

“Losing weight is the key to improve your metabolic syndrome biomarkers as well as your immune system responses. When you lose some extra weight, your fat cells shrink and cause an improvement in systemic chronic inflammation,” Dr. Butsch says. Increasing your physical activity may also help. In this case, this is one time that eating less and moving more is primary to decreased inflammation, metabolic syndrome biomarkers and its complications from infectious diseases.

Alternative Medicine?

Complementary and Alternative Medicine Practices

Consumer interest in alternative medical practices has been around for several decades – the last known data acknowledges that at least 34% of people recently surveyed in the U.S. used some type of alternative, complementary and integrative medicine in the past year. This resulted in about $30 billion generated to this industry. (2016 Data)

Most alternative medicine consumers have illnesses for which conventional medicine cannot offer a cure, such as arthritis, terminal stages of AIDS, and stress-related conditions. The mind is a powerful component of many of the treatments, which is proven in many trials as a placebo effect. There are lots of possible reasons that something like a folk medicine or a homeopathic preparation may work. In addition to belief of the mind-body effects of the “medication” as well as the normal ups and downs of symptoms, the remission of the disease, the denial of symptoms or misrepresentation of effectiveness by people who believe the remedy is effective. The body can be a powerful healer under the right conditions.

Many clients wish physicians would take the time to explain (in simple terms) the nature of the problem, to acknowledge nutritional influences on health, rather than just recommend drugs and surgery as the only approaches for treating illness; to answer questions about dietary supplements, be sensitive to mind-body interactions, and to respect questions about alternative therapies. My Granddaughter is in her second year of medical school – I will be anxious to hear how and if she receives any of these practices in her training.

To date, few alternative therapies have been subjected to scientific scrutiny, and many of the practices are based on presumptions that are unconvincing at best, yet some, e.g. acupuncture and chiropractic show promise in certain conditions.

Herbal medicine. By definition, an herb is a plant or any of its parts that is used primarily for medicinal purposes. This includes aromatherapy. Dosage forms include capsules, tablets, extracts, or tinctures, powders, teas, creams, and ointments. In March 1999, FDA established regulations that require the labels of such supplements to include name, quantity, dosage per day, and ingredient amounts.

Fraudulent claims for diet-and health related remedies have always been a part of our culture. It is important to scrutinize the credentials and motives of anyone providing medical or health advice. “Let the buyer beware.” Unfortunately, if it sounds too good to be true, it probably is.

Reference: Gordon M. Wardlaw. Contemporary Nutrition, Issues, and Insights. Fifth Edition.

Poor Diets = Standard American Diet

“Poor diets in the US are a national security threat” – CNN


By Gisela Crespo, CNN ! Updated 2:43 PM ET, Mon July 20, 2020 (CNN) — America’s poor diet isn’t just bad for us. It’s now considered a threat to national security. Diet-related illnesses are a growing burden on the United States economy, worsening health disparities and impacting national security, according to a white paper published Monday in the American Journal of Clinical Nutrition. Poor nutrition is the leading cause of illnesses in the US, with unhealthy diets killing more than half a million people each year, a group of experts who have formed the Federal Nutrition Research Advisory Group wrote in the paper. About 46% of adults in the country have an overall poor-quality diet, and this number goes up to 56% for children, according to the paper. Related Article: Add fruit, veggies and grains to diet to reduce type 2 diabetes risk by 25%, studies say for the most vulnerable Americans.” Meanwhile, US healthcare spending has nearly tripled from 1979 to 2018, from 6.9% to 17.7% of the gross domestic product. These increases in health spending, the advisory group said, affect government budgets, the competitiveness of the US private sector and workers’ wages. Diet-related health disparities affect minority, rural and low- income communities. “While social and economic factors such as lower education, poverty, bias, and reduced opportunities are major contributors to population disparities, they are likewise major barriers to healthy food access and proper nutrition,” the paper reads. “Poor diets lead to a harsh cycle of lower academic achievement in school, lost productivity at work, increased chronic disease risk, increased out-of-pocket health costs,

The paper’s authors called for the expansion of federal investment in nutrition science by creating a new Office of the National Director of Food and Nutrition or a new US Task Force on Federal Nutrition Research, with the goal of improving coordination within the agencies that budget for research in this topic.

The paper also called for “accelerating and strengthening” nutrition research within the National Institutes of Health by creating a new National Institute of Nutrition.

“Every day, our country suffers massive health, social, and economic costs of poor diets,” said Dr. Dariush MozaWarian, co-author of the paper and dean and Jean Mayer Professor of Nutrition at the Friedman School of Nutrition Science and Policy at Tufts University.

What are epigenetics and why do we care?

What are epigenetics?

“With its prefix from the Greek word epi, which means “in addition to,” this word relates to factors in addition to DNA base sequence that influence the function of genes”

Epigenetic tags are chemical tags, e.g. methyl groups, added to DNA that record the effects of experience, changing the gene expression.

“DNA sequencing is the order in which the four nucleotides (A, C. T, or G) are strung together on the DNA molecule.”

Epigenetics is a hot topic right now and appears more in news articles as science makes further associations. It is becoming more obvious that our lifestyle and experiences can affect our genes and can be passed down to our children and grandchildren through genetic pathways.

DNA is the blueprint for the instructions for the entire body, but chemical tags called methyl groups make up what is called the epigenome to decide which genes are active – this is called methylation or gene expression. It is often referred to as an “on and off switch” that turns on or off certain genes. It is what makes identical twins different over time. Although our DNA code does not change, the epigenome is flexible and reacts to our environment. Our experiences help shape how genes are expressed.

DNA methylation works by adding a chemical group to specific places on the DNA as “tags” where it blocks the proteins that attach to the DNA to “read the gene”. This chemical group can be removed through a process called demethylation. Typically, methylations turn genes “off” and demethylation turns genes “on”.

Women are not solely responsible for the health of their future children. Science is finding that the health of a man’s unborn children can be affected by things like the man’s diet, life experiences and trauma, exposure to toxins and how old he is at conception.

Citation:

Why Should I Care About Epigenetics? Utah Valley Pediatrics, September 30, 2013

Fruit and Vegetables: Disease Fighters!

Phytochemicals: What They Do for Health?

Cruciferous Vegetables

You can’t go wrong with increasing your intake of plants from the Brassica family – broccoli, cabbage, kale, cauliflower, and Brussels sprouts. There are many studies that even help to prevent cancer and heart disease. What makes them so powerful? They are high in dietary fiber, polyphenols (phytochemicals) and provide over 40 phenolic compounds labeled “cruciferous” meaning their leaves grow in a cross-pattern. There is some extensive research that reports that cruciferous vegetables, especially broccoli, an anticancer phytochemical named isothiocyanates fights breast cancer in particular. By the way, use the stalks and leafy greenss from the plant since they also contain a good amount of nutrients.

Anthocyanins

The red color of many cruciferous vegetables is significant. Anthocyanins are pigments that cause the red and purple coloring of many kales, cabbage, and other colorful vegetables . They can lower blood cholesterol. One study found that healthy volunteers a fed a beverage of primarily broccoli and cabbage two times a day for three weeks showed a significant decrease in the so-called ‘bad” cholesterol, LDL. Follow up studies produced the same results.

Benefits come from their antioxidant, anti-inflammatory, blood vessel dilating properties, and immune system functions. All fruits and vegetables contain polyphenols, but certain ones like berries, cocoa, tea, pomegranate, olives, and grapes contain especially high amounts. All work together so it’s best to consume them that way and in their natural forms.

Phytochemicals: What Do They Do for Health.

Cruciferous Vegetables

Anthocyanins

The red color of many cruciferous vegetables is significant. Anthocyanins are pigments that cause the red and purple coloring of many kales, cabbage, and other colorful vegetables. They can lower blood cholesterol. One study found that healthy volunteers a fed a beverage of primarily broccoli and cabbage two times a day for three weeks showed a significant decrease in the so-called ‘bad” cholesterol, LDL. Follow up studies produced the same results.

What Other Foods Lower Blood Pressure? One important group is those who contain polyphenols – such as berries. They are a large family of phytochemicals particularly in cardiovascular health. Their benefits come from their antioxidant, anti-inflammatory, blood vessel dilating properties, and immune system functions. Certain ones like berries, cocoa, tea, pomegranate, olives, and grapes contain especially high amounts. However, all work in synergy so try to combine them together as much as possible. This action is what makes a plant-based diet easier to follow.

Source: Judith E. Brown Nutrition Now, 7^th Edition

In the News: Keto diets and cancer?

Medical News Today:

New research explores the benefits of keto diets for reversing colorectal cancer in mice.

“Colorectal cancer (CRC) is reported to be the third most common cancer diagnosed in the United States. Studies have shown that high-sugar diets, and excessive consumption of animal protein — especially red meat — increase CRC risk.

On the other hand, studies show that diets involving fasting and caloric restriction are against intestinal tumors in animal models. Whether they may translate over to humans remains unknown.

Recently, researchers conducted a series of mouse studies investigating the underlying protective mechanisms behind a low-carb diet for CRC. A new study demonstrated in a mice model that it prevents colorectal cancer by activating a growth slowing receptor which is found in the lining of the bowel. This receptor may play an important role in preventing cell growth within the intestine,”

Understanding more about the mechanisms underlying the effects of various diets on tumor growth could help researchers develop treatments and preventative options for CRC.“

The new study was published in.

Dmitrieva-Posocco, O., Wong, A.C., Lundgren, P. et al. β-Hydroxybutyrate suppresses colorectal cancer. Nature 605, 160–165 (2022). https://doi.org/10.1038/s41586-022-04649-6

Lifestyle and Longevity

Does chronological age always match biological age? According to a recent study, 1500 elderly women aged 64 to 95 years who sit for more than 10 hours a day have cells that are biologically older by 8 years compared to women who are more active. These women had shorter telomeres which are found on the ends of DNA strands. These structures protect chromosomes from degradation and normally shorten with age but more progressively with unhealthy lifestyles such as obesity or smoking.

Aladdin Shadyab. Lead author. Department of Family Medicine and Public Health at UC San Diego School of Medicine.

The research was partly funded by the National Institute on Aging.

Living in a Blue Zone

Longevity appears to not just be due to diet. Lifestyle in general is so important. No one says we have to eat rice and beans every day as they traditionally did in the Blue Zone of Costa Rica. However, there were other factors like keeping active and being social with friends and family. Why not search for the benefits of the Mediterranean diet, to try a more delicious fare?

A DAY of the life of living in a Blue Zone:: Costa Rica

“Aged 94, Saturnino “Sato” Lopez rises early each day, chops wood and takes long walks in a part of Costa Rica that’s a global oddity: like him, people there tend to live a very long time.

Home for Sato is the Nicoya Peninsula, where 1,010 people aged 90 or older live in a so-called “Blue Zone” — five areas around the world where life expectancy is particularly high.

And these people did not move to the peninsula, located in the northwest of Costa Rica. Rather, they have always lived there.

“At my age, I feel well because the Lord gives me strength to walk at ease. I go out, walk maybe a kilometer (around half a mile), or four kilometers, and I return, no problem,” said Lopez.

His house is in a village called Dulce Nombre — Sweet Name — is a sort of nature refuge.

The village’s wood, concrete and stick-and-mud houses are surrounded by vegetation and cicadas drone non-stop. The Covid-19 pandemic has gone easy on this village.

“During the day if I have to sweep the patio, I sweep. If I have to chop wood, I chop, also. A bit of everything,” said Lopez.

Blue Zones –

In the late 20th century, demographer Michel Poulain and a physician named Gianni Pes used a blue marker to highlight on a map the Barbalia region of Sardinia, Italy, where they found people lived a very long time.

In 2005, an American author and National Geographic fellow named Dan Buettner discovered similar characteristics in Loma Linda, California; Ikaria, Greece; Okinawa, Japan, and Nicoya.

So what is their secret?

“The main food is rice and beans. A bit of meat, fruit, avocado. That is what you eat. They say this is good food,” said Lopez.

His neighbors Clementina Espinoza, 91, and her husband Agustin, 100, follow a similar diet.

Espinoza has outlived six of her 18 children. She walks slowly but steadily, and still tosses corn to her chickens, prepares meals and washes up afterward.

Clementina Espinoza, 91, tends to her garden in Nicoya. She exhibits robust energy in a country where the life expectancy is a mere 80. For the world in general it is 72, the World Health Organization says.

“Out in the countryside, life is quieter,” said Espinoza, insisting that diet is key. “You are more relaxed and there is not so much danger.”

– Having purpose is key –

Having goals is critical to aging well, said Aleyda Obando, who works in the social security administration in Nicoya.

“They thank God for being alive and they make plans, to plant something or go see friends,” said Obando. “It is a combination of factors that makes these people last longer.”

It also helps to have a social support network, exercise, eat healthy food and minimize stress.

“We grew corn, rice, beans, everything. “We grew what we ate,” said Clementina. Now, her daughter Maria looks after her.

Agustin, one of 53 people in the area who are 100 or older, is blind now and suffered a stroke.

– Back in the saddle –

Jose Villegas is another centenarian, who lives in the neighboring village of San Juan de Quebrada Honda, with one of his eight daughters.

He is hoping that when he turns 105 on May 4 he can once again ride a horse — he used to make his living on horseback, herding livestock. But sometimes he has trouble with his legs.

Being 104, he says, “is a big deal because God has given me a lot of life. It was not fantastic but it was not bad, either,” said Villegas, sitting in the house he was born in.

“Now, lifestyles have changed. It is not the same as before. Things used to be healthier, and people loved each other a little bit more,” said Villegas, who became a widower seven years ago and spends his evenings listening to folk music.

Gilbert Brenes, a demographer at the University of Costa Rica, said the Blue Zone’s elderly population may peak in the next 20 or 30 years and then decline.

Younger generations have different diets and suffer more from diseases like obesity and diabetes. And fewer and fewer people grow what they eat.

But Saturnino Lopez, a father of nine, remains active.

“My children say to me, ‘you no longer work. We have to work to support you.’ But I don’t like that, because I know what keeps me going,” he said, referring to physical activity like cutting wood.

“Even if it is just a couple of blows with the machete, that’s enough.”