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Category: healthy living

Published on Leave a comment on Walnuts, Gut Microbes, and Lower Levels of Inflammation
Credit: Wikipedia

Nowadays, the scientific view is to eat some nuts frequently for all sorts of health benefits. Recently, a study found that eating walnuts helps to lowers systemic inflammation (inflammation throughout the body), and in doing so reduces colon cancer risk.

The researchers said that the beneficial health effects are from ellagitannins, plant-derived polyphenol compounds, found in walnuts and pecans. Gut microbes convert the ellagitannins into anti-inflammatory urolithins.

Ellagitannins are also found in pomegranates, some berries (raspberries, blackberries, strawberries, cloudberries), and muscadine grapes. They are mainly metabolized by microbes in the colon. The consumption of foods containing ellagitannins has been associated with positive effects on many diseases (e.g., cardiovascular diseases, neurodegenerative syndromes, and cancer). Ellagitannins are antioxidant, anti-inflammatory, and cancer preventive.

From Medical Xpress: Walnut consumption curbs inflammation and may reduce colon cancer risk, clinical trial finds

There are new findings out about the benefits of eating walnuts. Results from a UConn School of Medicine clinical trial on the cover of the April edition of the journal Cancer Prevention Research show that walnuts improve systemic inflammation while also reducing colon cancer risk. ...continue reading "Walnuts, Gut Microbes, and Lower Levels of Inflammation"

Published on Leave a comment on Hair Straighteners and Kidney Harm
Natural hair, not straightened Credit: Wikipedia

A number of hair styling products are actually harmful to health. This includes hair straighteners, which contain chemicals hazardous to both the hairdresser applying the products, as well as the woman that is using the product in her hair. These products are especially harmful if the woman using or applying the product is pregnant (it will go to the fetus) or breastfeeding (chemicals get into the mother's breastmilk).

A number of health risks are already known from chemicals (e.g., forever chemicals, formaldehyde) in such products, such as increased risks of certain cancers. But now there is an additional concern.

A  2024 study found that hair-straightening products containing glyoxylic acid was associated with a risk for acute kidney failure. This is because it resulted in the accumulation of calcium oxalate crystals in the kidneys. While the study was done on mice, the researchers thought this could explain cases of renal damage in young women. For example, one woman who became very ill with acute renal damage after each visit to a hair salon - where she had her hair straightened.

Similar cases have been noted elsewhere after women getting their hair straightened in hair salons. Black women are especially at risk because of their frequent use of such products. [Site with more information.]

According to the researchers, it is the glyoxylic acid that is problematic, but not glycolic acid.

Glyoxylic acid is found in some cosmetic products (such as shampoo, styling lotion, and straightening products) - generally as a replacement for formaldehyde (which is irritating and carcinogenic). However, glyoxylic acid is recommended to avoid contact with the scalp. (So why is it in the products!!??)

From Medscape: Hair-Straightening Products Entail Acute Kidney Failure Risk

The use of hair-straightening products containing glyoxylic acid is associated with a risk for acute kidney failure because of the accumulation of calcium oxalate crystals in the kidneys. The observation was made by a team of French researchers who tested the suspected straightening product on animals. The product is believed to be the cause of several episodes of renal damage in a young woman. ...continue reading "Hair Straighteners and Kidney Harm"

Published on Leave a comment on Exercise Is Beneficial For the Kidneys In Older Adults
MALE URINARY SYSTEM Credit: Wikipedia

Our kidneys are incredibly important for our health. Unfortunately, some conditions (e.g., diabetes) and just getting older results in a decline in kidney function. Let's face it - as we age, our organs age.

But there is some good news. A recent study found that moderate and high intensity exercise slows down the risk of rapid kidney function decline in older adults. Exercise actually helps preserve kidney function.

A large study randomly assigned older adults (aged 70 to 77 years) to one of three groups: 1) moderate intensity exercise (peak heart rate 70%) for 50 minutes twice a week, or 2) high intensity interval training (peak heart rate 90%) for four minutes 4 times per week (with first a 10 minute warm-up), or 3) a control group that just received education.

There was a dose response relationship over the 5 years - the more exercise, and the more vigorous exercise - the better kidney function was, and less of a decline from aging. Also, the more exercise, the better the oxygen uptake. There were no heart disease related events (cardiovascular events) during the supervised exercise sessions.

Bottom line: Exercise at all ages, including older adults in their 70s, is good for health, including the kidneys. Move, move, move!

From Medscape: High-Intensity Interval Training Reduces Risk for Kidney Function Decline in Seniors

Supervised high-intensity interval training (HIIT) over 5 years reduced the risk for rapid decline in estimated glomerular filtration rate (eGFR) in community-dwelling adults aged 70-77 years. ...continue reading "Exercise Is Beneficial For the Kidneys In Older Adults"

Published on Leave a comment on Europeans Live Longer Than Americans At Every Income Level

It's a sad fact, but Americans, even the richest ones, have a shorter life-span than their counterparts in Europe. A large study found that over a 10 year period, people with more wealth tend to live longer in both the EU and the USA, but when comparing different economic levels - at each economic level they live longer in the European Union.

The most shocking finding was that the wealthiest Americans have survival rates at the same level as the poorest Europeans in western parts of Europe, such as Germany, France and the Netherlands. Hmmm... Europeans don't have to worry about paying for medical care (universal health care), while Americans do.

From Medical Xpress: Even the richest Americans face shorter lifespans than their European counterparts, study finds

Comparing wealth and survival rates in the U.S. with those in Europe, researchers found that over a 10-year period, Americans across all wealth levels were more likely to die than their European counterparts.

The findings were detailed in a new study in the New England Journal of Medicine by a team led by researchers at the Brown University School of Public Health. ...continue reading "Europeans Live Longer Than Americans At Every Income Level"

Published on Leave a comment on Health Benefits From the Traditional African Diet
Tanzanian foods Credit: Wikimedia Commons

What you eat has a major effect on your health. Many studies found benefits to health from diets rich in plant-based foods, such as the Mediterranean diet. A recent study found multiple health benefits from a traditional African diet (rich in vegetables, fruits, beans, whole grains, fiber, and fermented foods) - even when eaten for as little as 2 weeks.

In comparison, people eating a Western diet had negative health effects.

Changes at all levels occurred in the 2 weeks study participants (77 healthy men in Tanzania) ate either a Western diet (low in fiber, high in calorie dense processed foods), or the African heritage diet, or their regular diet plus a daily fermented banana drink. The Western diet caused inflammation, reduced the immune systems response to pathogens, and activated metabolic processes associated with diseases. In contrast, the traditional African diet resulted in anti-inflammatory effects (a reduction in inflammatory markers).

What did they eat for the 2 weeks? The Western diet consisted of a lot of meat (daily), pizza, white rice, pasta, fries, eggs, white bread, pancakes, and few vegetables and fruits. The traditional (heritage) African diet consisted of plenty of vegetables and fruits, beans, brown rice, limited meat (twice a week), traditional grains (e.g., millet, sorghum), and fermented products - including the fermented drink Mgebe (made with bananas and millet). [2 recipe versions: Ugali Mchicha and Tanzanian recipe]

From Science Daily: Western diet causes inflammation, traditional African food protects

A switch of just two weeks from a traditional African diet to a Western diet causes inflammation, reduces the immune response to pathogens, and activates processes associated with lifestyle diseases. Conversely, an African diet rich in vegetables, fiber, and fermented foods has positive effects. This study, published in Nature Medicine, highlights the significant impact of diet on the immune system and metabolism. ...continue reading "Health Benefits From the Traditional African Diet"

Published on Leave a comment on Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease

What foods to avoid or to eat has long been debated in chronic kidney disease treatment. Traditionally, people with chronic kidney disease (CKD) have been advised to avoid a number of fruits and vegetables. In contrast, a recent study found that eating a diet dominant in a high variety of plant-based foods, is the best for chronic kidney disease.

Eating a diet dominant in plant-based foods with more than 30 different plant-based foods each week improved the gut microbiome (with an increase in beneficial health-promoting microbes), decreased symptoms, and reduced harmful toxins in the blood and urine. The best results were found in persons with worse kidney function (more advanced kidney disease)..

In contrast, during the study period when the same persons followed a low diversity of plant-foods in the diet (less than or no more than 15 different plant-based foods per week) they had a loss in gut microbial diversity (not good for health).

What is a diet dominant in a high variety of plant-based foods? This means eating many different types of plant-based foods each week, including a variety of fruits, vegetables, whole grains, nuts, and seeds. Fresh herbs also count - e.g., dill, parsley, cilantro, basil, chives. Some tips to getting over 30 plant-based foods: eat multi-grain cereals, trail mixes, nut mixtures, salads with a variety of ingredients, fruit bowls, multi-grain breads, and multi-grain or seed crackers.

From Medical Xpress: Plant-based diet trial boosts health for people living with kidney disease

New research from the University of Wollongong (UOW) has found that a diet rich in diverse plant foods can significantly benefit people living with chronic kidney disease (CKD). ...continue reading "Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease"

Published on Leave a comment on Drinking Alcohol Is Beneficial For Cholesterol Levels
Credit: Wikipedia

The debate over alcohol continues. While drinking alcohol in large amounts is known to cause health problems (e.g., increases risk of cancer), drinking small or moderate amounts is still debated. Some studies say any amount causes harm, but other studies say "not so fast" - moderate drinking is OK and even has benefits (e.g., lower risk of heart attacks and strokes), especially when drunk with a meal.

A recent large study found a benefit to drinking moderate amounts - it is good for cholesterol levels. When nondrinkers started drinking moderately over the course of the study, it raised "good cholesterol" levels and lowered "bad cholesterol" levels. And surprisingly, when moderate drinkers stopped drinking, "bad cholesterol" levels went up and "good cholesterol" levels went down.

"Good cholesterol" is high-density lipoprotein cholesterol or HDL, and "bad cholesterol" is low-density lipoprotein cholesterol or LDL. Changes in cholesterol levels were associated with how much a person started drinking - the more one drank, the better the cholesterol levels. Improvements were better than taking medications! Results with all types of alcohol (wine, beer, spirits) were the same.

From Ars Technica: Large study shows drinking alcohol is good for your cholesterol levels

Drinking alcohol is bad in many ways; raising a glass can raise your risks of various health problems, such as accidental injuries, liver diseases, high blood pressure, and several types of cancers. But, it's not all bad—in fact, it's surprisingly good for your cholesterol levels, according to a study published today in JAMA Network Open. ...continue reading "Drinking Alcohol Is Beneficial For Cholesterol Levels"

Published on Leave a comment on Indoor Air From Scented Products May Be More Polluted Than Outdoor Air

Of course scented products (air fresheners, scented candles, scented wax melts, scented oil diffusers, disinfectants, floor cleaners, personal care products) emit air pollution. Study after study has shown that for years.

A recent study further found that scented products release nanoparticles into the air that are breathed in, then travel to the lungs, and eventually to other organs in the body. Scientists say the air inside from using scented products can be worse (more polluted) than the air outside!

Scented products emit chemicals that evaporate easily (these are volatile chemicals or VOCs), which react with indoor ozone, and this generates very tiny airborne nanoparticles. The researchers stated that: "... the indoor atmospheric nanoparticle concentrations from noncombustion-based scented wax melts were similar to those emitted by combustion-based scented candles, gas stoves, diesel engines, and natural gas engines."

And yes, there are long-term health effects from breathing in indoor air pollution, especially on the respiratory tract. Besides respiratory diseases (e.g., asthma, lung effects), there are negative effects on the cardiorespiratory system.

Bottom line: Avoid fragrances and scented products! Avoid scented wax melts! Avoid aromatherapy products! Best is using unscented products. Also, open windows now and then for a few minutes (or more) to air out your home.

From Science Daily: Air inside your home may be more polluted than outside due to everyday chemical products

When you walk through a pine forest, the crisp, fresh scent is one of the first things you notice. ...continue reading "Indoor Air From Scented Products May Be More Polluted Than Outdoor Air"

Published on Leave a comment on Good Book About Ultra-Processed Food

There is much concern with the amount of highly or ultra-processed foods the typical American eats - over 50% of the calories eaten daily! A very good book about ultra-processed food is Ultra-Processed People, by Dr. Chris van Tulleken. This book discusses the history of ultra-processed foods (e.g., coal to make "synthetic butter" or margarine), the health harms, and why they are such a big part of our diet.

Ultra-processed foods are food products manufactured with all sorts of ingredients (additives) not normally found in our kitchens. Examples of such ingredients are: emulsifiers, carrageenan, mono- and diglycerides, soy lecithin, polysorbate, cellulose, colors, titanium dioxide, high fructose corn syrup, hydrogenated oils, dextrose, whey protein, nitrates, flavors (artificial and natural), colors, etc.

These ingredients have typically been added to extend shelf-life or manipulate the taste, flavor, or appearance. Ultra-processed foods are "formulations of ingredients" that result from a series of industrial processes (thus "ultra-processed"). Researchers say that "ultra-processed foods are not real food" due to all the modifications and alterations.

One large review of studies (none of which were affiliated with companies producing ultra-processed foods) found that eating ultra-processed foods are linked to over 30 health harms. Some of the health harms: early death, death from heart disease (cardiovascular disease), type 2 diabetes, adverse sleep outcomes, wheezing, cancer (e.g., colorectal cancer), and obesity. In general, the more ultra-processed foods one ate, the higher the risk for harms (a dose-dependent effect).

Chris van Tulleken - Ultra-Processed People. Published by Cornerstone Press in the UK, and W.W. Norton in the US in 2023. Lots of references to back up what he writes.

Published on Leave a comment on Exposures to Pesticides and Childhood Cancer Risk

The US is awash in pesticides - whether used on farms, in homes, on lawns, right-of-ways, on flea collars, etc., etc. They are used for specific reasons (e.g., to kill specific pests or weeds), but they also cause harms. People have more exposure to pesticides than they realize, and this results in health harms, especially to children and during pregnancy.

For example, people are exposed when there is drifting of pesticides to non-target areas when applied, or there is contamination of drinking water, or from the pesticide residues in the foods we eat, touching dogs wearing flea collars, or when children play on treated lawns.

A large study found that exposure to multiple pesticides results in an increased risk of childhood cancers - brain cancer by 36%, leukemia rates by 23%, and overall pediatric cancer rates by 30%. The study was done in Nebraska, the state with the second highest cancer rates. Many scientists, and also researchers of the study, believe this is from extensive use of multiple pesticides on crops.

Unfortunately, the government only looks at exposure to one chemical at a time - not the mixtures we are exposed to on a daily basis. Also, the most toxic pesticides (dicamba, paraquat, glyphosate) are more regulated or banned in Europe, but not in the US. (Remember: $$$ first in the US).

Simple steps you can do to lower your pesticide exposure: 1) Eat as many organic foods as possible. Pesticide levels in the body will rapidly go down. 2) Use non-toxic Integrated Pest Management (IPM) or organic methods for pest problems. 3) Don't use pesticides on the grounds where you live. View lawns as having wildflowers (bee habitats!) and not weeds. 4) Take your shoes off at the door (so you don't track in pesticides). 5) Use some sort of water filter for drinking water if you suspect that there are pesticides in your water.

From The Guardian: Exposure to combination of pesticides increases childhood cancer risk – study

Exposure to multiple pesticides significantly increases the risk of childhood cancers compared with exposures to just one pesticide, first-of-its-kind research finds, raising new fears that children are more at risk to the substances’ harmful effects than previously thought. ...continue reading "Exposures to Pesticides and Childhood Cancer Risk"