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Category: healthy living

Published on Leave a comment on Low Levels of Magnesium Can Increase the Risk of Some Diseases

A diet rich in a variety of healthy foods (fruits, vegetables, whole grains, seeds, nuts, legumes) is important because of all the micronutrients it provides. For example, magnesium. A recent study found that low magnesium levels are linked to an increased risk of DNA damage and chronic diseases.

The reason is that low levels of magnesium in the body are associated with high amounts of homocysteine. The researchers felt that the study results indicate that "sufficiently high magnesium levels in the blood are essential to protect our genes from toxicity caused by homocysteine". Homocysteine levels increase when folate and B12 levels are deficient.

Some magnesium facts: It's the 4th most abundant mineral found in the body. It is involved with various functions in the body, including strengthening and development of bones, nerve function, regulating blood sugar and blood pressure, and DNA repair.

Magnesium rich foods are whole grains, dark green leafy vegetables (especially spinach and kale), nuts (especially, almonds, cashews, peanuts), beans, seeds (especially pumpkin and chia seeds), potatoes, rice, oatmeal, bananas, and dark chocolate.

Medical Xpress: Low magnesium levels are linked increased disease risk, study shows

A new Australian study has identified why a diet rich in magnesium is so important for our health, reducing the risk of DNA damage and chronic degenerative disorders. ...continue reading "Low Levels of Magnesium Can Increase the Risk of Some Diseases"

Published on Leave a comment on More Reasons To Avoid Artificial Sweeteners

The artificial sweetener erythritol is added to many foods. However, this sugar substitute (which is often blended with stevia) may cause health problems . A recent small study found that consuming typical "sugar-less" foods, such as erythritol sweetened drinks or erythritol sweetened muffins, more than doubled the risk of blood clotting in healthy volunteers.

After consuming the drinks, their bodies made platelets (a type of blood cell) more active, which can raise the risk of blood clots. This did not happen after consuming regular sugar (glucose).

The researchers suggest instead of artificial sweeteners, to use sugar, honey, or fruit, but in moderation.

From Medical Xpress: New study adds to increasing evidence that sugar substitute erythritol raises cardiovascular risk

New Cleveland Clinic research shows that consuming foods with erythritol, a popular artificial sweetener, increases the risk of cardiovascular events such as heart attack and stroke. The findings, from a new intervention study in healthy volunteers, show erythritol made platelets (a type of blood cell) more active, which can raise the risk of blood clots. Sugar (glucose) did not have this effect. ...continue reading "More Reasons To Avoid Artificial Sweeteners"

Published on Leave a comment on Cranberry Juice Helps Prevent Urinary Tract Infections

A recent review of studies looked at whether cranberry juice helps with urinary tract infections (UTIs) and the results were encouraging. Yes, cranberry juice or cranberry tablets help in preventing UTIs.

Twenty well-done studies were reviewed. Drinking cranberry juice or taking a cranberry tablet resulted in a 27 to 54% lower rate of UTIs (the numbers varied between studies), and a 49% to 59% lower rate of antibiotic use. Cranberry compounds reduced the prevalence of UTI symptoms. These are great results!

The majority of women suffer from a UTI at some point in their life, and some women suffer frequently - many times a year. Antibiotics have long been the treatment of choice, but antibiotic resistance is increasing, so finding something that prevents UTIs is important.

By the way, cranberries and cranberry juice has been promoted for decades as both UTI prevention and treatment. [Other treatment possibilities for treatment and prevention are: D-mannose, drinking more water, the probiotic L. crispatus, and an oral vaccine.]

From Medscape: It's in the Juice: Cranberries for UTI Prevention

A systematic review and network meta-analysis found cranberry juice can help prevent urinary tract infections (UTIs). ...continue reading "Cranberry Juice Helps Prevent Urinary Tract Infections"

Published on Leave a comment on Eating Ultra-Processed Plant-Based Foods Is Not Healthy

Eating plant-based foods has health benefits. But only if it's from real foods, and not ultra-processed. A recent study found that the more not ultra-processed plant-based foods a person ate (and the less ultra-processed plant-based foods), the lower their risk of cardiovascular disease  and early death.

The results show that eating minimally processed food is heart protective. And the reverse is also true: higher consumption of plant-based ultra-processed foods was associated with a greater risk of heart disease (including heart attacks and strokes) and early death from heart disease.

Read the ingredient lists! When there are ingredients that are not normally found in your kitchen (e.g., carrageenan, artificial or natural flavors, titanium dioxide, soy lecithin, high-fructose corn syrup, cellulose) - then they are ultra-processed foods. Ultra-processing strips away a food's nutrients, as well as fiber.

Yes, trying to lower consumption meat consumption and eating more plant-based foods is a good goal. But...Many meat-free foods (e.g., boxed macaroni and cheese), dairy substitutes, and plant-based "meats" are not healthy. Lots of chemicals were added to make it more meat-like or a dairy substitute - thus they are ultra-processed foods.

Packaged breads, buns, cakes, cookies and soda are meat free and plant-based foods, but they generally are ultra-processed.

Bottom line: Try to eat more fresh, frozen, or minimally plant-based foods. This is a diet rich in whole grains, fruits, vegetables, legumes (beans), seeds, nuts. A good example is a Mediterranean-style diet, which has been shown to have many health benefits.

From Washington Post: When plant foods are ultra-processed, the health benefits disappear

Eating a plant-based diet is good for your health, but not if those plant foods are ultra-processed, a new study has found.

The findings show that all plant-based diets aren’t the same, and that plant foods can have very different effects on your health depending on what manufacturers do to them before they reach your plate. ...continue reading "Eating Ultra-Processed Plant-Based Foods Is Not Healthy"

Published on Leave a comment on A Mediterranean Style Diet Feeds Beneficial Gut Bacteria

The incidence of both intestinal bowel diseases (IBD) and colorectal cancer is rapidly increasing in developed countries (e.g., US, Canada, Europe). There are many theories over why this is occurring, with most researchers thinking a person's diet plays a role. A big suspect in promoting IBD and colorectal cancer is the Western diet, which has lots of ultra-processed foods and is also low in fiber.

A recent large study looked at 6 major diets and how they impact the gut microbiome. The six dietary patterns were: Western diet, Mediterranean diet, high-fiber diet, plant-based diet, high protein diet, and ketogenic diet.

And surprise, surprise - eating a Western diet resulted in having an increase in gut bacterial species linked to chronic inflammation, heart disease, colorectal cancer, IBD, and diabetes. The Mediterranean style diet had an increase in bacterial species linked to a lower risk of cardiovascular disease, IBD, and type 2 diabetes. In fact, all 6 diets had distinct bacterial profiles in the gut.

Bottom line: The foods a person eats can either feed and nourish beneficial bacteria or harmful bacteria (linked to cancer and IBD). Best for health is a Mediterranean style diet (lots of fruits, vegetables, whole grains, legumes, seeds, nuts), and avoiding ultra-processed foods. You are what you eat!

From Medical Xpress: Western diets pose greater risk of cancer and inflammatory bowel disease, study finds

Western diets pose a greater risk of inflammatory bowel disease (IBD) and colorectal cancer, according to a milestone review of what people eat around the world. ...continue reading "A Mediterranean Style Diet Feeds Beneficial Gut Bacteria"

Published on Leave a comment on Where Are the Hummingbirds?
Cardinal flowers    Credit: M. Silgailis

Hummingbirds like the red Cardinal flower (also called lobelia). Really like them. Butterflies also swarm to these flowers. Usually.

But not always. Since an immediate neighbor started using a mosquito service that uses high-volume pesticide applications of a synthetic pyrethroid (think of a leaf blower on steroids), there has been an absence of butterflies, bees, and hummingbirds in my garden. Other people also report this happening.

Even though the synthetic pyrethroids (e.g., Fendona) are not neonicotinoids, which we know kills bees - pyrethroids are also toxic to bees. Pyrethroids are broad-spectrum insecticides - that is, they kill a wide variety of insects indiscriminately. This totally destroys the biodiversity of species in the environment. We need bees, butterflies, hummingbirds, and other species!

But what are the pesticides doing to humans? Developing children? The developing fetus? Sick people? Everyone? Yes, there is accumulating evidence of health harms to humans, especially children and babies.

Published on Leave a comment on Better Lung Function In Children Living Near Green Spaces

A recent large study found that exposure in childhood to more "green spaces" or a "greener neighborhood" results in better lung function in those children. Well, duh.. of course. The study needed to be done to show the health benefits of parks and other outdoor green spaces for children, and thus the need for green spaces in urban areas.

The study involved more than 35,000 children from eight European countries. They found that the more "green space" or "greener neighborhoods" exposure (meaning the more green spaces by the child's residence) that the children had in early childhood, the better it was for their lung function. On the other hand, the further away a child lived from green spaces, the lower the lung volume.

Why? The researchers point out that green spaces (parks, yards) reduce air pollution, which in turn affects respiratory health of children. It also exposes the children to beneficial microbes, which are good for their microbiome and immune system. Finally, playing outside (physical activity) is good for lung development and function.

From Science Daily: Children living in greener neighborhoods show better lung function

A large study of 35,000 children from eight countries has found a "robust" link between exposure to green spaces in early childhood and better lung function. The study, led by the Barcelona Institute for Global Health (ISGlobal), has been published in Environment International. ...continue reading "Better Lung Function In Children Living Near Green Spaces"

Published on Leave a comment on The Appendix Has Health Benefits
Drawing of colon seen from front (the appendix is colored red). Credit: Wikipedia.

Over  time researchers have learned that the appendix is more complex than originally thought, and that it is beneficial to health. It's where good bacteria go to hideout during sickness (e.g., food poisoning) or when a person is taking antibiotics, and it acts as a "training camp" for the immune system.

This is the direct opposite of what was thought for years - that it is a vestigial organ with no purpose. Instead, research found that removing the appendix increases the risk for irritable bowel syndrome and colon cancer. It also plays a role in several medical conditions, such as ulcerative colitis, colorectal cancer, Parkinson's disease, and lupus.

One possibility is that it protects against diarrhea. The appendix acts as a safe house for beneficial bacteria. We now know that it contains a thick layer of beneficial bacteria. People who've had their appendix removed have a less diverse gut microbiome, and with lesser amounts of beneficial species.

By the way, recent research found that antibiotics can successfully treat up to 70% of uncomplicated appendicitis cases. For this reason, it is recommended that antibiotics should be tried first in uncomplicated appendicitis cases. And if needed (e.g., if there are recurrences of appendicitis) surgery can be done.

Excerpts from Medscape: The 'Useless' Appendix Is More Fascinating Than We Thought

When doctors and patients consider the appendix, it's often with urgency. In cases of appendicitis, the clock could be ticking down to a life-threatening burst. Thus, despite recent research suggesting antibiotics could be an alternative therapy, appendectomy remains standard for uncomplicated appendicitis.

But what if removing the appendix could raise the risk for gastrointestinal (GI) diseases like irritable bowel syndrome and colorectal cancer? ...continue reading "The Appendix Has Health Benefits"

Published on Leave a comment on Walking Helps Prevent Low Back Pain Episodes

Great news for individuals with lower back pain. Which is a lot of us. A recent study found that the simple act of walking helps  with prevention of low back pain episodes!

In the study, persons who had recently recovered from an episode of lower back pain were randomly assigned either to 1) an individualized and progressive walking intervention, along with 6 sessions with a physical therapist over a 6 month period (to discuss the walking) or to 2) a no treatment control group. Afterwards, the walking group took an a median of 208 days until their next activity-limiting episode of lower back pain, while the control (no walking) group took a median of 112 days.

In other words, walking regularly resulted in going twice as long until the next occurrence of low back pain compared to non-walkers. They also had fewer occurrences of activity limiting low back pain episodes. Note that these were individuals (43 to 66 years) who had a history of low back pain episodes

How much did they walk? The walkers kept a walking diary, with the median 80 minutes of walking in week 1, which increased to 130 minutes by week 12. They walked a median of 3 times in week one, which increased to 4 times in week 12.

From Science Daily: Walking brings huge benefits for low back pain

Adults with a history of low back pain went nearly twice as long without a recurrence of their back pain if they walked regularly, a world-first study has found. ...continue reading "Walking Helps Prevent Low Back Pain Episodes"

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Published on 1 Comment on Study Finds That Xylitol Is Linked To A Higher Risk of Stroke and Heart Attack

The ingredient xylitol is added to a number of products, but recent studies find it to have no health benefits (in sinus products) or even associated with health harms. A recent study found that xylitol is linked with an increased risk of heart attack and stroke.

Xylitol is used in a large variety of products, especially as a sugar substitute (artificial sweetener). However, the research shows that xylitol it is prothrombotic - it causes platelets to clot, and increases the risk of thrombosis or clotting of the blood.

Interestingly, when comparing xylitol vs a glucose (sugar) in a study - drinking a xylitol sweetened drink increased every measure of platelet clotting in humans, but the glucose-sweetened drink did not.

From Science Daily: Sugar substitute linked to increased risk of heart attack and stroke, study finds

Cleveland Clinic researchers found higher amounts of the sugar alcohol xylitol are associated with increased risk of cardiovascular events like heart attack and stroke. ...continue reading "Study Finds That Xylitol Is Linked To A Higher Risk of Stroke and Heart Attack"