When you think about health foods, how often do you consider chocolate?

Fortunately, dark chocolate is a superfood! When you consume the right type of dark chocolate, you can look forward to surprising benefits, like boosting your antioxidants, lowering blood pressure and even reducing your risk of cancer.

Read on to discover the surprising benefits of dark chocolate, as well as what type you should be eating.

Dark Chocolate: A Sacred Food with Healing Benefits

Throughout history, dark chocolate (or cacao, as it’s called before being made into a chocolate bar) has been hailed as a health tonic. This is especially true throughout Mesoamerican cultures, who held the belief that the cacao bean was a sacred food handed down by the gods to provide stamina, heal numerous diseases, and reduce fatigue (1).

In fact, the effects of cacao were thought to be so powerful that consumption was reserved specifically for priests, high government officials, military officers and great warriors. It was considered unsuitable for women, children, and the lower classes due to its potency.

What exactly is it about dark chocolate that makes it such a cherished health food? Let’s dive into the research-backed facts behind its benefits.

8 Health Benefits of Dark Chocolate

Many of dark chocolate’s surprising benefits stem from its potent antioxidant compounds epicatechin, catechin, and procyanidins, along with flavonoids and polyphenols. These antioxidants are responsible for putting a halt to DNA damage, reducing inflammation, regulating glucose levels, slowing aging, and more.

Read on to see just how powerful they are in dark chocolate.

1. Lowers Blood Pressure and Improves Heart Health

Not only does dark chocolate make you feel similar to being in love (okay, maybe not that good), but it has major benefits for your heart and blood pressure levels.

Studies show that the compound prostacyclin in dark chocolate is able to help lower blood pressure by increasing vasodilation, the opening and loosening of your arteries and blood vessels (2). In addition, another study revealed that higher chocolate intake is associated with a lower risk of future cardiovascular events (3).

The Kuna Indians of the San Blas islands of Panama, who drink roughly three cups of a cacao beverage daily and have a very low prevalence of hypertension, myocardial infarction and stroke compared to those on the mainland, are a good example of chocolate’s benefits at work. In addition, studies have found that their blood pressure doesn’t rise with age (4).

2. Fights Aging

As we mentioned earlier, dark chocolate is loaded with antioxidant compounds that help fight the DNA damage that causes aging symptoms like wrinkles, graying hair, and disease. In fact, research shows that just a single serving of cacao contains more phenolic antioxidants than most foods and more antioxidants than many Americans get on average per day (5).

Research also shows that the polyphenols and flavonoids in dark chocolate can help protect your skin from UV damage, which is a huge factor in preventing skin aging (6).

3. Reduces Cholesterol

Alongside lowering blood pressure and improving heart health, dark chocolate also has a few cholesterol-lowering tricks up its sleeve. Studies have shown that just one week of dark chocolate consumption was enough to improve lipid profiles and decrease platelet reactivity for both men and women (7). This may be due to the fact that the cocoa butter in dark chocolate contains some of the same heart-healthy fatty acids found in olive oil.

4. Improves Brain Function

Dark chocolate has been studied for its ability to boost cognitive function by improving cerebral blood flow, thanks in part to its high flavanol content. One study showed that the intake of flavonoid-rich foods, including chocolate, wine and tea, results in improved cognitive performance, especially in elderly participants.

Another study out of Italy also found that the flavanols in chocolate could prevent and even reverse age-related memory decline (8).

5. Anti-Diabetic Effects

Research has shown that dark chocolate improves glucose balance, insulin sensitivity and inflammation markers – all symptoms that contribute to the development of diabetes. In one particular study, scientists found these benefits occurred only when participants ate dark chocolate; those who consumed white chocolate received no benefits (9).

Interestingly, a study in Japan found that the risk of developing diabetes was reduced 35 percent among men who consumed “chocolate snack pieces” once per week or more versus those who never or almost never ate chocolate (10).

6. Potentially Reduce Risk of Developing Cancer

To date, studies have confirmed that chronic inflammation contribute to factors that increase your risk of developing cancer, including DNA mutations and cancer cell growth. Research has confirmed that the antioxidants in dark chocolate have a strong ability to fight the DNA damage that could lead to cancer development, as well as reduce certain inflammation enzymes that could encourage its growth (11).

7. Reduces Risk of Developing Neurological Diseases

Flavonoids have been shown to offer significant protection for neurons in your brain and nervous system. Specifically, they reduce neuroinflammation, which has been found to be a major cause of the development of Parkinson’s and Alzheimer’s disease. In addition, their ability to increase cerebral blood flow encourages the growth of new neurons in the hippocampus, which processes memory (12).

8. Increases Satiety and Reduces Appetite

Just when you thought chocolate was banned from your diet while trying to lose weight, research shows it may actually help you keep cravings in check, which can help keep the pounds off. Studies have found that the smell of dark chocolate reduces appetite and improves satiety (13).

How to Choose the Best Dark Chocolate

Obviously, not all chocolate is created equal. To get the most benefits associated with dark chocolate, you want to steer clear of any of the candy bar varieties (even if they are “gluten-free” or “Paleo”) and be sure to choose a bar that contains at least a 75 percent cacao content. This will ensure there are minimal added sugars, so you get the bittersweet goodness without the damaging effects of sugar.

How Often Should You Indulge in Dark Chocolate?

While dark chocolate is loaded with benefits, more doesn’t necessarily equal better. Most of these studies used a moderate amount of dark chocolate consumption, which could be comparable to a square of dark chocolate per day, or a tablespoon or two of dark cacao made into a hot chocolate drink (just make sure you don’t add any sugar).

Even if you don’t eat it every day, try to get in a dose of dark chocolate at least three times a week to boost your antioxidant levels and cash in on the many benefits of this true superfood.

Our friends at Earth Echo Foods want to share this weight loss secret with you…

This Costa Rican chocolate known to melt extra LBs

Most Americans think eating sweets for breakfast is unhealthy…

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✅ Keeps them lean past 80…
✅ Slows blood sugar spikes…
✅ Even helps them live 7x longer than Japanese people…

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(Original source article can be found here.)

The post 8 Surprising Health Benefits of Dark Chocolate appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day.

By Susan Patterson, TheAlternativeDaily.com

Coconut oil has been gaining a lot of popularity in the fast growing community of health conscious people. People in Asia and the Pacific Rim have used coconut products for thousands of years. They drank the milk, ate the flesh, turned the tree sap into sweet syrup, and weaved baskets with the leaves of coconut trees. In the 1950s, coconut oil, which you receive when you press the meat of the coconut, could be found in every household.

With the low-fat craze that swept through the Western world, coconut oil gave way to margarine and vegetable oils. The “experts” demonized saturated fats. People touted highly processed vegetable oils as heart-healthy, but only in very small amounts.

Fortunately, coconut oil is seeing a comeback of epic proportions. From slathering your baby’s bottom to cooking up some fabulous-tasting eggs, coconut oil is making its way to the top of the charts. How about putting some coconut oil into your morning cup of coffee?

Of course, those who have been using coconut oil for years never truly believed the lipid hypothesis that said saturated fat was bad for us. More and more evidence is being uncovered to say just the opposite.

What is coconut oil?

Coconut oil is a medium-chain fatty acid with a high saturation level. The main fats in coconut oil are caprylic acid, lauric acid and capric acid. Most fats take much more effort from the body to be digested (26 steps), whereas coconut oil is digested much easier (3 steps). Because it is a medium-chain fatty acid, coconut oil is processed by the liver, so it is converted into energy rather than stored as fat.

Coconut oil is a solid at room temperatures and it has an amazing shelf life due its saturation. It is also an ideal oil to cook with because medium-chain fatty acids are much more stable and will not break down during cooking.

Healthy saturated fat is not only good for us, but essential for numerous bodily functions. Did you know that more than half your brain is made up of saturated fat? Coconut oil is described as one of the healthiest saturated fats on the earth.

Coconuts are revered by people all over the world for their amazing medical and nutritional properties. They have been used for ages by diverse cultures and races, all of whom respect the magnificent qualities of this tree-growing nut. Fortunately, the Western world is quickly catching on. Now there are even numerous studies supporting some of the health claims that so many of us already know to be true.

Medicinal uses for coconut

In traditional medicine, people use coconut for a wide number of health problems. These include kidney stones, nausea, rash, scurvy, infections, wounds, asthma, colds, constipation, cough, earaches, fevers, jaundice, kidney stones, lice and ulcers, to name a few.

Modern medicine is finally coming alongside traditional medicine and echoing the amazing health benefits of coconut. Published studies in a number of prominent health journals note the benefits of various forms of coconut.

Several studies have confirmed that coconut oil has the ability to increase the good cholesterol HDL. In other studies, women and men were fed a diet containing coconut oil and butter. Researchers found that coconut oil increased energy in study participants and was able to help with weight maintenance or weight loss.

What is even more amazing are the results of a study of women with stage III and stage IV breast cancer. The 60 women were fed a diet containing virgin coconut oil and experienced an overall improved quality of life. Coconut oil also reduced the side effects of chemotherapy.

Other benefits of coconut oil

As you can see, saturated fat isn’t necessarily the bad guy, when it is from a good source like coconut oil. The lauric acid in coconut oil can actually prevent high blood pressure. Below, find a list of other proven health benefits of coconut oil which will make you want to run to the store and stock up on this amazing fat.

Proven treatment of Alzheimer’s disease

The brain produces its own insulin in healthy people. In people with Alzheimer’s disease, this function is limited or stopped. The ketones produced through coconut oil consumption increase energy for people with Alzheimer’s and can help improve brain function.

Reduces inflammation markers

A study conducted in India found that the antioxidants in coconut oil were able to reduce inflammation in study participants when taken regularly. Researchers have also found coconut oil to be of great value to people with arthritis.

Antibacterial, antifungal and antiviral properties

It is the lauric acid present in coconut oil that has been credited with helping treat parasites, like candida. It is necessary to use coconut oil on a daily basis and usually several times a day.

Improves endurance

The liver processes coconut oil, so it provides a quick boost of energy and endurance. This makes it extremely valuable for athletes, especially those needing a lot of energy for longer workouts.

Helps slow down aging process

The antioxidants in coconut oil can slow the aging process, as stress on the liver is decreased and detoxification is increased.

Prevents osteoporosis

The antioxidants in coconut oil fight free radicals and reduce oxidative stress, both of which count as the main culprits for osteoporosis. Additionally, coconut oil increases calcium absorption. Researchers have found that bone loss due to osteoporosis decreases in patients who take coconut oil regularly.

Coconut in coffee

Replacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a lasting energy boost.

Prepare a tropical twisted coffee drink by brewing a high-quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.

The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of coconut crystals.

Add coconut oil to your coffee for a great way to supercharge. Give your body a burst of energy to make it through the day, not to mention all of the other amazing health benefits of coconut!

Supercharging your morning can be as simple as adding coconut oil to your coffee—and believe it or not, a unique form of chocolate can regulate blood sugar levels as well as your appetite.

Did you know there’s one form of chocolate that can nearly DOUBLE your GLP-1 levels in a matter of hours?

See if you can guess which one it is:

A) 85% dark chocolate
B) Ceremonial cacao powder
C) Milk chocolate
D) Sugar-free chocolate bar

While Hollywood celebrities pay $1,200/month for injections…

Over 157,423 people are already using this “chocolate trick” to melt fat fast.

I don’t know about you…

But I’d much rather eat chocolate to lose weight than poke myself with needles.

Click your choice above to see if you’re right…

Or click HERE to skip to the answer.

Original article is found here.

The post Coconut Oil In Your Morning Coffee? Absolutely appeared first on thenutritionwatchdog.com.

The lifestyle that has helped Bernando achieve a healthy, long life

LaPallo says he has not been sick one day in his life and accredits this to eating all organic fruits and vegetables, walking every morning, and avoiding red meat, fried foods and fast food at all costs. He says his father instructed him at an early age to stay away from red meat and he has always believed this to be best for good health.

So what are the five foods he eats to stay healthy and age well?

Garlic, chocolate, cinnamon, olive oil, and honey. That’s right, LaPallo eats these foods daily in addition to organic fruits and vegetables and accredits these five special foods to his success.

Garlic is a powerful immunity enhancer, cancer fighter and liver detoxifier. Chocolate has been known to help many people live a long life. It has incredible anti-inflammatory, anti-aging and immune-boosting properties. Cinnamon is a fantastic spice for anti-aging, immunity, blood sugar and heart health. Olive oil is another powerful anti-inflammatory food, as well as a great source of Vitamin E, healthy monounsaturated fats for your heart, and contains high levels of cancer-fighting properties. And finally, honey is a powerful miracle food that has been used for hundreds of years for its anti-inflammatory, anti-aging and heart health benefits.

Bernando also loves whole grains, broth and healthy dishes like soups and salads. You can get his recipes on his blog for barley soup, fresh fruit salad and more.

Bernando’s father was a doctor who also lived to 98 years old. Bernando not only took his father’s advice on how to eat well, but also how to live well. Bernando likes to read, do crossword puzzles and other life-enhancing activities daily. He says he has learned and seen so much throughout his life, and always wanted to live healthily so he could age well.

In LaPallo’s words, “As the old saying goes, you are what you eat. And that’s very true.”

Bernando LaPallo lived to 114 years young, his life and vitality maintained through a regiment that he followed for his entire life. He exercised and ate foods that he knew would protect his body and lengthen his life.

Salmon vs Tuna vs Tilapia vs… (The #1 Worst Fish for Your Heart)

Eating wild-caught fish is good for your heart… right? WRONG.

According to Dr. Sam Walters – one of America’s #1 heart specialists – there’s ONE fish you should avoid like the plague.

This so-called “healthy fish” is contaminated with toxic chemicals… that are literally DEADLY for your heart. Yet 97% of Americans eat it at least once a week.

Try to guess which one it is:

1. Tilapia
2. Tuna
3. Atlantic Salmon
4. Sardines

So click on your guess…

Or tap below to get the correct answer from Dr. Sam Walters himself:

>> Never eat THIS fish (it’s DEADLY for your heart).

Original Article by Heather McClees can be found here

Editor’s Note: Bernando LaPallo passed away on December 19, 2015.

The post 114-Year-Old Man Attributed Good Health To These 5 Foods appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I’d like to call your attention to a miracle medicine that is probably sitting in the back of your medicine cabinet, long forgotten, gathering dust.

This safe and well-tested medication has been around for literally thousands of years. This simple medication can be considered as one of the greatest contributions to the health of mankind. I am talking about aspirin.

Aspirin, or acetylsalicylic acid, is still one of the most widely used drugs worldwide. Aspirin began as a derivative of willow bark, and was used as both a painkiller and fever reducer by the Egyptians, Sumerians, and other ancient civilizations.

Aspirin has since been used as an anti-inflammatory painkiller, headache reducer, and blood thinning medication. Aspirin also works well on muscle aches, arthritis, toothaches and menstrual cramps.

There is now growing evidence of aspirin’s wide-ranging benefits including fighting cancer, reversing dementia, improving mood, increasing blood flow, and improving metabolic health—to name just a few.

Aspirin is truly a lifesaving, proven, wonder drug with very few side effects.

Let’s dive into some of the amazing, but little-known benefits of this well-known medication.

Heart and Circulatory Support

Aspirin has a longstanding reputation for preventing heart disease. It does this by helping to prevent the blood platelets from clumping to form clots. Clots contribute to the incidence of heart attacks and strokes by blocking blood flow.

Aspirin can also stop a heart attack or stroke as it’s happening by helping to thin the blood and break up a blood clot.

Aspirin is also known as an anti-inflammatory, so its ability to lower inflammation can also be heart protective.

Brain and Nerves

Aspirin’s effects on the brain and nervous system are strikingly potent. Aspirin can be considered a powerful nootropic. Aspirin is especially effective at lowering inflammation in the brain. Inflammation in the brain can cause depression, anxiety, bipolar disorder and other mental disorders.

Aspirin not only helps enhance moods and emotional stability, but it reduces stress, generates a feeling of calm, aids in better sleep, and banishes depression—while regulating serotonin and other vital brain chemicals.

And you may find this information truly amazing–Aspirin helps regrow neurons in the hippocampus. The hippocampus is the area of the brain responsible for mood, emotion, and judgement. This neurogenesis shows great promise at preventing and even reversing some forms of dementia, encouraging stroke recovery, and enhancing memory and cognition.

Neurogenesis is one of the key factors in longevity and slowing the aging process in the brain.

Aspirin stimulates the release of Brain-Derived Neurotrophic Factor, or BDNF. BDNF plays an important role in many physiological and pathological functions of the brain and nervous system. BDNF plays a crucial role in brain circuits and their ability to communicate. Proper functioning of the central nervous system depends on BDNF.

Aspirin’s anti-inflammatory actions also protect the brain, reducing the risk of Alzheimer’s, Parkinson’s, MS, and other neurodegenerative diseases.

Because aspirin has the ability to break up blood clots, aspirin prevents further injury from strokes, aids in stroke recovery, and alleviates post-stroke depression.

Aspirin has long been known as a help for headaches, but it has also shown to be very effective especially in relieving migraines, especially in combination with caffeine. Aspirin can also help with nerve pain anywhere in the body, caused by simple aches and pains, diabetic neuropathy, chemotherapy or other health conditions.

Along with aspirin, these foods are shown to help heal the brain, and reduce the risk if mental diseases such as Alzheimer’s, Parkinson’s, MS

Cancer Fighting

One of the more amazing unsung health benefits of aspirin is its ability to consistently reduce the incidence and mortality of various types of cancers. This is likely due in part to its gentle anti-inflammatory properties.

Long-term, low-dose aspirin has been linked to a reduced risk of colorectal cancer by inhibiting certain inflammatory compounds, according to the National Cancer Institute. Aspirin also reduces overall mortality of liver, pancreatic, prostate, lung, colorectal, breast, endometrial, and ovarian cancers, according to the Journal of Public Health.

Aspirin, when utilized as an adjuvant treatment, along with other more conventional treatments, reduces metastatic spread and increases survival rates of many cancer patients.

Paired with aspirin, these cancer fighting foods will detoxify your body, strengthen your immune system, repair cells DNA, and kill cancer cells to stop the spreading.

Immune Strengthening

Because aspirin has anti-inflammatory, and immune-balancing benefits, it strengthens immune function. This helps prevent overactive immune responses that cause chronic inflammation, and autoimmune diseases.

Inflammation is also a factor when the body is fighting off viruses, which is part of the immune response. However, an overly reactive immune system can cause more serious illness. Aspirin may help modulate the immune reaction so that it boosts its ability to fight viruses and other pathogens.

Studies suggest aspirin can affect the function of immune cells like macrophages, T cells, and dendritic cells, which are essential for recognizing and fighting infections.

Aspirin is also effective against the growth of some bacteria, like H.pylori which causes ulcers in the stomach, and candida albicans, which can infect the gut, causing a variety of symptoms.

Metabolic Health

Poor metabolic health has been discovered as one of the primary causes of inflammation, especially connected to chronic diseases such as heart disease, diabetes, cancer and dementia. Having healthy glucose regulation, along with insulin sensitivity is a goal for almost all people.

Aspirin helps to enhance the body’s ability to stabilize blood sugar by enhancing insulin sensitivity. One study with aspirin reported a 25% decrease in fasting glucose, along with a reduction in total cholesterol and C-reactive protein—all risk factors for heart disease, diabetes, and prediabetes.

This same study showed an amazing 50% reduction in triglyceride levels following a high-dose aspirin treatment. Triglyceride levels, a key indicator for heart disease, and other chronic diseases, are a reflection of blood glucose levels.

When too many carbohydrates and sugar are ingested, the body quickly turns that into glucose. The excess glucose is converted to triglycerides by the liver. Aspirin helps to slow that process, keeping blood sugar and triglycerides low.

Longevity

Aspirin should be everyone’s favorite anti-aging medication. As we age, our immune systems become dysregulated, which makes us more likely to have chronic inflammation. Decreasing hormone levels also contribute to increasing inflammation. This often helps to pave the way for diseases like Alzheimer’s, cancer, and heart disease.

Chronic low-grade inflammation or ‘inflammaging,’ is very common with older people. By lowering overall inflammation, the risk of all-cause mortality is significantly decreased. Studies show that anti-inflammatory drugs like aspirin slow aging.

Aspirin is also responsible for inducing autophagy, the process that removes damaged cells and their components, improving cellular function and metabolic health. This cellular housecleaning helps stimulate energy production, while preventing structural and functional breakdown of mitochondria in the cells.

Everyone has a reason to live a long and healthy life. Making these small changes can help you not only live as long as possible, but living the longest, healthiest life possible—free of chronic diseases.

Reproductive Health

For women, low-dose aspirin is used to improve blood flow to the uterus which is helpful especially for women undergoing fertility treatments. Aspirin also shows promise in reducing the risk of preeclampsia and loss of pregnancy. And aspirin has been used for a long time to reduce the discomfort of PMS.

For men, aspirin is an aromatase inhibitor, which helps to lower estrogen levels by preventing the unwanted conversion of testosterone to estrogen. Because aspirin helps to thin the blood and encourage better circulation, it is also thought to improve blood flow to the penis to put an end to erectile dysfunction.

Other Health Benefits of Aspirin

• Aspirin helps to prevent oxidative damage and inflammation in blood vessels from polyunsaturated, vegetable seed oils.
• Aspirin helps reduce symptoms of psoriasis, and aids in healing skin wounds, and gum disease.
• Aspirin helps to manage asthma symptoms and prevent Acute Respiratory Distress Syndrome (ARDS).
• Aspirin can help prevent microvascular inflammation in the kidneys which protects the kidneys from damage in people with diabetes.
• Aspirin reduces the inflammation associated with Non-Alcoholic Fatty Liver Disease (NAFLD).
• Aspirin can slow the progression of age-related macular degeneration by improving blood flow and reducing inflammation.

Aspirin is an amazing medication with widespread applications across most body systems. Aspirin may be one of the best longevity medications that reduces inflammation, prevents heart disease, lowers cancer risk, and protects the brain’s cognitive function.

Aspirin has few side effects, however, aspirin does pose a slight risk for bleeding in the gut, although some studies show only 8 out of 1000 had this reaction, while the placebo was 5 out of 1000.

Anyone interested in using aspirin long term should consult with their healthcare provider to determine if aspirin is right for them, based on their individual health.

Aspirin and healthy lifestyle changes can help reduce your chances of a heart attack, but If you want to avoid a devastating heart attack, also don’t miss this simple test…

Heart Attack Test: Touch Your Feet Like THIS (for 7 seconds)

Can you really predict a heart attack? 

According to America’s #1 heart nutrition expert, Dr. Sam Walters… this 7-second “feet test” can reveal if your heart is dying.

Here’s how to do it:

1. Just sit on a chair.

2. Touch your right foot.

If THIS happens… then your heart is desperately starving for oxygen (but most people only realize when it’s too late).

References

https://www.mdpi.com/2218-273X/13/5/789
https://pubmed.ncbi.nlm.nih.gov/30391545/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10376986/
https://www.cancer.gov/about-cancer/causes-prevention/research/aspirin-cancer-risk?utm_source=chatgpt.com
https://pmc.ncbi.nlm.nih.gov/articles/PMC4838306/
http://content-assets.jci.org/manuscripts/14000/14955/JCI0214955.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC10341252/
https://synapse.patsnap.com/article/the-benefits-of-pure-aspirin-powder?
https://www.nature.com/articles/s41392-022-01251-0#:~:text=Furthermore%2C%20thorough%20research%20on%20the%20pathogenesis%20of,in%20turn%20promote%20healthy%20aging%20and%20longevity
https://pmc.ncbi.nlm.nih.gov/articles/PMC4116353/
https://bmjopen.bmj.com/content/14/11/e084105
https://www.mdpi.com/2673-9879/3/1/11
https://pmc.ncbi.nlm.nih.gov/articles/PMC3751197/
https://www.sciencedirect.com/science/article/pii/S1043661824002676
https://pmc.ncbi.nlm.nih.gov/articles/PMC7327519/

The post Aspirin – The Forgotten Miracle Longevity Medicine appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at PaleoHacks, a leading publisher of alternative health tips that I personally read every day…

An honest look at the actual difference between wild and farmed salmon, the benefits of this popular dish and how to cook it to perfection with a one-pan salmon dinner recipe.

Salmon can be one of the best things you can eat for your health, but not all salmon are created equal. There are big differences in quality between farmed salmon you typically find at the grocery store and the wild-caught stuff.

Wild-caught, sustainably-raised salmon is packed full of nutrients and healthy fats. A lot of people eat it multiple times a week to reap the most benefits. Yet others tell you to watch for things like exposure to contaminants and environmental harm.

What gives?

Sorting through this information can be confusing. It’s easy to get comfortable with the standard rotation of beef, chicken, and pork and stop worrying about seafood completely. But finding the right salmon (one that’s as nutritious as possible and ethically-sourced) is worth the trouble. Keep reading to see why.

The Natural Health Benefits of Salmon

Here are some of the most important reasons why you should make wild-caught salmon – the kind you can order direct from suppliers like Alaska Gold Seafood a major part of your Paleo diet:

Extremely High Omega-3 Fatty Acid Content

Salmon is loaded with the long chain omega-3 fatty acids DHA and EPA. We need a balanced ratio of omega-3 to omega-6 fatty acids for optimal health. Yet the typical modern diet leaves us with multiple times more omega-6s than we need. (1) With the balance so out of whack, you end up with an increase in all inflammatory diseases, everything ranging from diabetes and obesity, to metabolic syndrome or autoimmune disorders. (2)

Wild-caught salmon can help. It has many times more omega-3s than farmed salmon. That makes it the best choice to fight inflammation, improve brain function, protect your heart, and reap all the other awesome benefits that come from balancing your omega-3:omega-6 ratio.

Just a single serving of wild-caught salmon has over 500 mg of DHA and EPA! (3)

Loaded with Hard-to-Find Vitamins and Minerals

Salmon is also high in vitamins and minerals which are: 1) critical for your health, and 2) hard to find in other foods.

Vitamins B12 and D are key players here. Vitamin B12 is essential for proper red blood cell formation, synthesizing DNA, and a lot more. (4) Vitamin D supports healthy bones and teeth, your immune system, brain function, and mental health. (5) These vitamins are tough to find in other foods, but salmon is absolutely loaded with them. Just a single 100-gram serving contains more than the recommended daily value of both vitamins. (6)

Salmon is also high in the mineral iodine, which is essential for thyroid and immune system function. (7) Common table salt is enriched with iodine to overcome iodine deficiencies, which are extremely common.

But Paleos typically eat fewer salty foods, and many of them switch to sea salt (which isn’t iodized). So it’s critical to make sure you’re getting enough iodine in your diet.

Finally, salmon is also packed with selenium. This antioxidant mineral has been linked to decreased joint inflammation, as well as protecting brain against oxidative damage. (8) Selenium also counteracts any adverse effects of mercury exposure, so you don’t have to worry about that when you’re eating salmon. (9)

High in Protein, with a Balanced Profile of Essential Amino Acids

Salmon is also high in protein. Just one 100-gram serving (around 3.5 ounces) contains 23 grams, which is slightly less than a steak or chicken breast of comparable size but certainly nothing to sniff about!

Research also shows that the amino acids in salmon are more “bioavailable” (easier for your body to absorb and use) than amino acids from beef, pork, or chicken. (10) Salmon has an extremely balanced quantity of essential amino acids. It’s especially high in taurine, a powerful antioxidant. (11)

Wild-Caught Salmon vs. Farmed Salmon: Why It Matters

Unfortunately, the vast majority of salmon sold in the United States today is “farmed salmon” – the seafood equivalent of a factory farm. In terms of nutrition, ethics, and sustainability, wild-caught salmon is light-years ahead of the farmed stuff.

Here are some of the most important differences and why they matter for your health.

WILD
– High in vitamin B12 and vitamin D
– Loaded with healthy omega-3 fatty acids
– Wild-caught salmon can be sourced sustainably and ethically
– High in mineral iodine
– Packed with selenium
– Naturally fights inflammation

FARMED
– Only has about 1/4 the vitamin D of wild-caught salmon
– Exposed to more toxins and contaminants
– Salmon farming creates unhealthy, unnatural living conditions
– Fed corn and grains, which aren’t part of their typical diets
– Fed synthetic pigments to turn flesh pink
– The first genetically modified animal approved for human consumption

Wild-Caught Salmon Contains Vastly More Nutrients

Wild-caught salmon has multiple times more omega-3 fatty acids than farmed salmon. One study found that wild salmon had 12.4 times as many omega-3s than omega-6s, while the farmed salmon only had 2.9 times as many. (12)

Wild-caught salmon also has a lot more vitamins and minerals. One study found that farmed salmon only had about one-quarter the vitamin D of wild-caught salmon. (13) This is critical because salmon is one of the few foods that offers sizable amounts of vitamin D. Eating it wild-caught makes the most of it.

Farmed Salmon Is Exposed to More Toxins and

Contaminants

Farmed salmon has much higher rates of contamination and exposure to toxic chemicals. One study found that farmed salmon had higher levels of 14 different contaminants, including polychlorinated biphenyls (PCBs), dioxins, and DDT (an insecticide). (14)

It’s exposure to toxins like these that causes people to hesitate before eating seafood and drives health professionals to recommend limiting intake of it, when in reality, you could be eating it much more often as long as the quality is high.

Wild-Caught Salmon Can be Sourced Sustainably and Ethically

Just like factory farming for chickens and cows, salmon farming creates unhealthy, unnatural living conditions for salmon before they are harvested.

You end up with thousands (or even hundreds of thousands) of large, carnivorous fish trapped in small, crowded nets. Living in such close quarters in salmon feedlots makes farmed salmon more vulnerable to bacteria and viruses, which can spread through the population quickly.

There’s also the diet to think about. Farmed fish are fed corn and grains, which aren’t part of their typical diets. This changes the very makeup of the fish, forcing farmers to use synthetic pigments to turn the flesh pink just so things “look right” (otherwise their salmon would be pale gray!)

Farmed Salmon Could be Genetically Modified

Farmed salmon also has the dubious title of being the first genetically modified animal approved for human consumption. Late last year, the FDA approved a specific type of Atlantic salmon genetically modified to grow twice as fast as natural salmon, considering it “as safe to eat” as non-GMO salmon. (15)

This raises all kinds of concerns about ethics, food safety, and the effects on local ecosystems. Because we don’t fully understand the potential for long-term health effects, many people will choose to stay away from this stuff.

Where Can You Find High-Quality Salmon?

Salmon is easy to find. You can find it in practically every grocery store under the sun… even in landlocked areas (though it can be more expensive in those).

You can also find salmon online through websites like Alaska Gold Seafood, which is a great way to source wild-caught, sustainably-fished salmon without having to worry about quality.

The truly important issue to consider: where did the salmon come from before it got to the store?

The vast majority of salmon we eat comes from:

1. Atlantic ocean. There are only a few wild salmon runs in the Atlantic left. Because these runs are too small to fish commercially, all Atlantic salmon found in grocery stores, restaurants, and elsewhere is farmed.
2. Pacific ocean. More salmon is wild-caught in the Pacific, though there are serious concerns about sustainability. (16)
3. Alaska. All Alaskan salmon is wild-caught because Alaska law prohibits salmon farms. Alaskan laws also ensure salmon is fished in a sustainable way. There’s actually enough wild-caught salmon produced in Alaska each year to feed the entire population of the United States!

Salmon caught in Alaska offers the best balance of nutrition and sustainability, thanks to strategic conservation efforts and strict sustainability laws. But Alaskan salmon can be hard to find at the grocery store, especially if you live far from the state.

It’s much easier to buy salmon online from a reputable source and have it sent straight to your door.

Look for Alaskan salmon rated as “green” or “best choice” by the Monterey Bay Aquarium Seafood Watch Program, an organization that helps consumers choose seafood fished in a sustainable way that respects sea life and habitats. (17) Ideally, salmon should also be certified as a sustainable seafood by the Marine Stewardship Council. (18)

A few suppliers use hooks and lines to deliver the highest-quality wild-caught salmon in a sustainable way. Using the right combination of lines, lures, and boat speed, fishermen are able to minimize stress on the fish and “bycatch” (other marine life caught unintentionally).

Less than five percent of Alaskan seafood comes from hook and line fishermen, as most operations use other methods to maximize their catch. But what hook and line fishermen lack in quantity, they make up for in quality and care in handling.

Finally, look for salmon that comes direct from the producer. Buying direct ensures maximum freshness, and it helps you save money that would have gone to a middleman. It’s even more cost-effective if you have a large freezer and order in bulk!

Here is link to the original article.

Eating fish, especially salmon can help reduce heart attacks, but our friends at PhysioTru want to share something on how you can predict a heart attack before it happens.

Can you really predict a heart attack?

According to America’s #1 heart nutrition expert, Dr. Sam Walters… this 7-second “feet test” can reveal if your heart is dying.

Here’s how to do it:

1. Just sit on a chair.
2. Touch your right foot.

If THIS happens… then your heart is desperately starving for oxygen (but most people only realize when it’s too late).

>> 7-second “feet test” can predict a heart attack (this could SAVE your life).

The post How to Eat Safe, Healthy Salmon + One-Pan Salmon Dinner for Two Recipe appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I remember flying to Thailand a few years ago. The flight is over 20 hours long. There you are, squished in with about 300 other passengers, so being able to move about and stretch your legs was a bit tricky. When I got off the plane, I was shocked to look down and see that I had ‘cankles’—you know, when your ankles are so swollen, you can hardly tell them from the rest of your leg? YIKES! Even my feet were swollen!

This is called edema—which is a collection of excess fluid in your tissues. Long flights and sitting too long are one of the causes of edema. There are many other reasons that people swell up and retain fluid–some minor, and some very serious or life-threatening.

What is Edema?

Edema means swelling, and it happens when the tiny blood vessels, or capillaries, begin to leak fluid into the nearby tissues. That extra fluid starts to build up and your body swells.

Edema often shows up in the arms, legs and feet, but it can also show up in the abdomen, and excess fluid can even collect in the lungs, which is a very serious type of edema, called “pulmonary edema”.

What Causes Edema?

While some of the causes of edema can be relatively minor, some edema is the result of serious—or even life threatening— health conditions.

Inflammation—Inflammation due to an allergic reaction, trauma, infections, rashes or even some illnesses, can cause inflammation, and as a result, edema.

Medications—Certain medications can change the body’s electrolyte and fluid balance, or cause the kidneys to be less efficient at removing excess fluid. Medications that can cause edema include corticosteroids, NSAIDS such as ibuprofen, insulin, or blood pressure medications.

Vitamin or nutrient deficiencies—Malnutrition due to a protein deficiency can cause the body to retain fluid, especially in the abdomen. Kwashiorkor is a type of malnutrition that causes a swollen, distended abdomen. Kwashiorkor most commonly affects children in developing countries where protein is scarce. Certain B vitamin deficiencies can also cause fluid retention and edema.

Electrolyte imbalances—Electrolytes are electrically charged minerals in our body fluids that help conduct electrical impulses necessary for muscles, especially the heart. Electrolytes also maintain the balance between sodium, potassium and water. When any of these essential minerals are out of balance, edema can result.

Other causes of edema include: long periods of inactivity, low thyroid, pregnancy, being on the pill, too much salt/sodium in diet, and excess sugar and carbohydrate consumption.

Treatment for more minor cases of edema include increased activity, getting thyroid and other hormones checked for imbalances, and making necessary changes in diet and nutrition.

Serious Health-Related Causes of Edema

Congestive Heart Failure—This is a common, but serious cause of edema, often in the feet and ankles. In fact, it is a hallmark symptom of heart failure. Heart failure occurs when the heart is not strong enough to efficiently pump blood throughout the body, and when the blood pools, it increases blood pressure. When this happens, fluid begins to leak out of the capillaries into extremities. More severe heart failure can cause fluid to build up in the lungs, which is called pulmonary edema. This becomes a medical emergency.

Kidney Disease—The kidneys are one of the primary fluid-regulating organs of our body. They also regulate sodium and potassium, two primary electrolytes that govern water retention. When the kidneys cannot filter enough water and sodium out, this causes a buildup of fluid in the body, which in turn causes edema.

Diabetes—Higher than normal blood glucose from high carb, high sugar consumption and poorly controlled diabetes causes fluid retention. In addition, elevated glucose damages arteries causing inflammation and stiffening—which results in atherosclerosis. When blood flow is impaired, fluid can accumulate in the lower extremities. Diabetes can also cause kidney disease and heart failure, both of which cause further edema.

Venous Insufficiency—Veins contain valves to help push blood back towards the heart to help it circulate. Over time, the valves wear out and blood can tend to pool in the legs. This pooling of blood causes varicose veins and edema. The slow-moving blood can also cause blood clots to form—which can be very dangerous, especially if they break loose and travel to the heart or lungs.

Lymphedema—Lymphedema is a type of edema related to the lymph system. The lymph system basically runs parallel to the circulatory system and helps to fight infections and filter toxins out of the blood. When there is damage to any area of the lymph system or lymph nodes, fluid will not drain properly, often resulting in swelling and edema.

Cancer, cancer treatments, surgery, trauma, and injury can cause blockages or poor lymph drainage in certain areas of the body, usually the extremities. An example of this is a woman who has had breast cancer surgery with removal of lymph nodes may have extreme swelling in the arm near the surgery, due to lymphedema.

Lymphedema can be a serious health condition because of the likelihood of the thin, delicate skin becoming injured and infection setting in. Trapped fluid also provides a fertile area for bacteria or fungus to grow. This can lead to cellulitis, which is an infection under the skin. Untreated, this kind of skin infection can spread to the bloodstream and cause sepsis, which is a life-threatening systemic infection.

Severe swelling from lymphedema can also cause the skin to crack or break and fluid can leak out. Long term, lymphedema can cause thickened and hardened skin that won’t go away. There is also a risk of a type of cancer that grows on untreated lymphedema.

Treatment for edema aims at finding the root cause of the swelling. Health care professionals should look at lab work, examine urinary and kidney function, monitor blood sugar levels, make changes in medication or diet if necessary–and in some cases, prescribe diuretic medication.

The post YIKES! Why Do I Suddenly Have ‘Cankles’? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

It’s called, “phlegm,” “mucus,” “snot,” “loogies,” or even “boogers,” and some of us have more than others. We sniff, snort, clear our throats, cough, and spit it out. And it can be pretty gross.

We all have about 1 to 1.5 liters of it that pass through our system every day, and some of us have more mucus than others. It can be thick, green, yellow, brown, or clear and thin. It’s all mucus and it serves some vital functions in the body.

What is this slimy stuff?

Mucus is a lubricating, protective substance made mostly of water and a gel-forming molecule called mucin. Mucus lines the nose, sinuses, the eyes, the mouth, the digestive system, the vagina and more.

Mucus serves to protect the sensitive areas, remove dirt, pollen, and other pathogens, and keep tissues moist. Mucus also lubricates organs and cavities in the body, allowing you to move freely without things sticking to each other. Ouch!

Some of the cells in these areas of your body release a mixture of proteins, salts, fats, and immune molecules, and other cells covered with tiny hair-like projections called ‘cilia’ sweep the mucus along. Sort of like automatic house cleaning in your body.

We tend to notice the mucus in our nasal passages and throat the most because this is the stuff that catches dirt, dust, pollen, and pathogens and gets thick and gooey. Sometimes it can run down your throat, causing you to have to clear your throat often.

Phlegm is also mucus that ends up down in your lungs due to breathing irritating air, having a cold or lower respiratory infection or pollen that you breathe in. Phlegm helps you cough up some of those things you’ve inhaled.

Phlegm also happens when you are sick, and a virus gets down in your lower respiratory passages. This irritating virus and the resulting immune reaction cause thick mucus to deposit in your bronchial tubes and lungs. Result— you cough up, thick chunks of yellow, green, or brown mucus, called phlegm.

Our bodies make mucus all the time, but we only tend to notice it when it’s excessive and thick. In fact, your body normally produces about 1 to 1.5 liters of mucus a day.

What causes excess mucus?

• Dairy products, especially conventional dairy
• Inflammation from grains, i.e., gluten
• Nightshade sensitivity
• Vegetable seed oils, like sunflower, safflower, cottonseed, soybean, corn, canola, etc.
• Colds, flu, covid, and other respiratory infections
• Inhaling smoke, dust, animal dander, mold spores, and air pollution
• Certain medications, like birth control pills, or blood pressure medications
• Pregnancy
• Acid reflux
• Smoking
• Asthma
• Cystic fibrosis
• COPD
• Dehydration
• Alcohol
• Excess inflammation, anywhere in the body

Stop the constant drip, drip, drip…

Many people have ongoing mucus issues and don’t understand the cause—nor understand that it can be eliminated. But you can reduce and/or eliminate this annoying goo.

There are a variety of ways to reduce or thin your mucus secretions, both naturally and medically. Let’s dig in…

1. Diet

Diet is the biggest factor in causing excess mucus secretions, and this can vary from person to person. However, there are a few foods that create more mucus for most people.

These include conventional, processed dairy, which can be a big issue, especially if you tend to have an allergy or sensitivity to dairy. Dairy can cause everything from stuffy nose, to blocked sinuses, and even coughing up phlegm. Switching to raw dairy, or even A2 type of dairy can eliminate this mucus clogging food.

Other foods that contribute to mucus include all grains, especially gluten, corn, and soy. Processed, refined grains are the worst for mucus production. Grains are highly inflammatory to the entire body, and this causes excess production of mucus.

An often-overlooked food that causes excess mucus are nightshades. Many people are sensitive to one or more of these foods, and don’t even know it. You don’t have to have a dramatic reaction to these foods. In fact, the mucus production may be the only reaction you notice. Nightshades include white potatoes, all varieties of peppers, tomatoes (often canned or cooked ones are more of a problem), eggplant, okra, and even goji berries.

Other foods that can cause excess mucus are certain fruits and vegetables like leafy greens and cruciferous vegetables. While you wouldn’t think of these foods as causing inflammation, for many, these foods can inflame the digestive system, creating more mucus or phlegm. Examples of fruits or vegetables that increase mucus include spinach, kale, cabbage, bananas, and potatoes.

One of the worst offenders for causing mucus and inflammation includes vegetable seed oils such as sunflower, safflower, cottonseed, corn, canola, soybean, grapeseed, or just ‘vegetable oil’. These oils are known to be highly inflammatory to the body and the lungs. Many people who have asthma report increased inflammation and difficulties breathing when ingesting vegetable oils.

Refined cane sugar can really exacerbate inflammation as well as mucus production. On top of that, sugar can totally knock out or reduce your immune system responses to viral and bacterial infections. Lowered immune function results in catching more colds, flu, and bacterial infections—all of which cause increased mucus and phlegm.

Alcoholic beverages—especially beer and wine can increase mucus production as well. Because alcohol inflames the digestive tract, this causes excess mucus to be produced. The worst alcoholic beverages for mucus and phlegm are dark beers and red wine. Both contain high quantities of yeasts and molds, along with histamines that create a stuffy nose and sinuses.

2. Irritating Allergens in Your Environment

This may be easier said than done, but when pollen, dust, animal dander or other allergens are floating around in the air, it’s best to reduce your exposure. If it’s pollen from plants and trees that bothers you, spending time indoors with air conditioning or an air filter may be best. If it’s indoor allergens, vacuuming and dusting frequently may help.

One thing that makes a huge difference during allergy season, is eliminating any foods that increase inflammation and mucus. I personally have found that avoiding eating any grains or sugar, as well as certain nightshades makes a huge difference in my reaction to other environmental allergens. So, before you lock up the dog and lock yourself inside, make some healthy tweaks to your diet, and you may find that your runny nose, cough, and watery eyes disappear during allergy season if you are avoiding inflammatory foods.

Another helpful practice is to use a Neti pot during allergy ‘season’ or when exposed to allergens in the air. It can wash out the irritating substances and reduce the mucus in your nasal and sinus pathways.

3. Medication

Conventional medical doctors will want you to try taking decongestants, antihistamines, and nasal sprays. However, I am not a big believer in these remedies as they often have unwanted side effects (no surprise here).

Decongestants–Common decongestants can be effective but also are extremely drying to your body and can cause dehydration, since they work systemically. Decongestants even dry out your eyes and make them feel irritated and scratchy.

Decongestants have a common side effect of making you feel jittery and anxious—kind of like having too much caffeine. While feeling this way is not fun at any time of the day, feeling jittery at night can wreck a good night’s sleep. Decongestants also constrict blood vessels, causing a possibly dangerous increase in blood pressure.

Antihistamines–On the other hand, antihistamines can not only be very drying, but they have the added side effect of making you feel extremely groggy and drowsy. While you may have less mucus, you may not even be able to function with these medications.

Nasal Sprays–The three most often used types of nasal sprays are steroid, antihistamine, and decongestant. While nasal sprays can temporarily clear your nose, you can actually become physically addicted to them—very quickly.

Nasal sprays have a ‘rebound’ effect, and while they can constrict the blood vessels in the nose, helping to shrink your nasal tissues and helping you breathe easy, once they wear off, breathing and mucus production will be worse. Nasal sprays, like decongestants, can also dangerously raise blood pressure, so beware. A saline nasal spray may be the best option to thin mucus.

Expectorants–Expectorants can help to loosen and break up phlegm in the chest, helping you cough up and clear out your bronchial tubes and lungs. Conventional medical expectorants can encourage a cough, while other cough suppressant medicines stop a tickling cough. Elderberry cough medicine, which is a natural-based cough medicine, uses elderberry extracts to help break up the phlegm for a more productive cough.

4. Natural Solutions

Besides dietary changes, there are a few effective treatments you can do to reduce the amount of mucus secretions and the viscosity (thickness).

Hydration—The simple act of drinking more water or fluids can help to thin out secretions. Since mucus is a body fluid, anything that helps to increase bodily fluids will help to thin mucus. Approximately 60% of the human body is water–plus or minus 15%. Losing only 3% of your weight in water can result in dehydration.

Neti pot—Neti pots help to clean allergens, dust, and animal dander out of the nose, while flushing out the sinuses. Neti pots clean the nasal passages with a salt and water solution and are easy to use. You can also purchase an over-the-counter saline nasal spray which basically works the same as a Neti pot.

Essential Oils—One of my favorite methods is to use essential oils to help clear the sinuses, and even the bronchial tubes and lungs. Eucalyptus oil, peppermint oil, lavender oil, tea tree oil, rosemary oil and oregano oil all work well to help reduce congestion and mucus. One of the best ways to use these oils is to put several drops into boiling or almost boiling water, lean over the pot and cover your head with a towel to trap in the essential oil and steam. Breathe deeply.

Natural Supplements—Anything derived of elderberries works well to break up and reduce mucus. N-acetylcysteine (NAC) is a popular lung supplement that has been found to help patients with advanced COPD by reducing phlegm and thinning mucus. Ginger—either fresh ginger, or in a capsule is also effective at reducing mucus. Bromelain and pancreatic enzymes are often recommended to reduce and thin out phlegm and mucus in the body.

Making the above changes in diet and lifestyle along with adding in the necessary natural supplements will help you reduce your production of mucus and stop that annoying urge to clear your throat or blow your nose.

References
https://www.medicalnewstoday.com/articles/324570
https://newsinhealth.nih.gov/2020/08/marvels-mucus-phlegm
https://www.respiratorytherapyzone.com/vegetable-oils-are-damaging-your-lungs/
https://www.healthline.com/health/cold-flu/how-to-get-rid-of-phlegm
https://ezyschooling.com/parenting/expert/five-foods-that-flush-out-mucus-from-the-body
https://www.everydayhealth.com/sinus-health-guide/sinus-congestion-and-mucus.aspx

The post Why do I Have So Much Mucus (Snot) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Don’t you love spring? The days get longer, the sun is warmer, and the birds are chirping. What’s more, everything is budding and flowering.

And that brings us to…allergies. If you have seasonal allergies, instead of enjoying the beauty of spring, you may be busy dealing with itchy, watery eyes, a runny nose and lots of sneezing. Spring becomes the enemy if you have bad allergies.

Seasonal allergies are our bodies’ response to pollen in the air. Your innate immune system interprets pollen as a dangerous pathogen, and it sends out an army of Immunoglobulin E to mount an attack. This attack takes the form of histamine which produces the watery eyes, runny nose, the itching, and sneezing, and sinus headaches. What’s more, climate change and increased CO2 have created longer, more powerful pollen producing plants.

Why do the immune systems of people with seasonal allergies have the tendency to overreact to pollen?

Back in primal days, humans often had populations of parasites such as hookworms, pinworms, roundworms, tape worms and others. While that sounds pretty gross, those parasites kept the immune system busy instead of going after innocent things like pollen.

What’s more, kids who grew up in a less-than-sterile environment, like they did back in our ancestors’ days, exposed to outside dirt, pets, livestock, dirty dishes, poor hygiene, and no hand sanitizer, had stronger immune systems as well.

Genetics also is part of the picture. Neanderthal fossilized feces show evidence of a lot of parasites taking up residence, and their DNA has evidence of immunity genes that fought off the parasites. When ancient humans interbred with Neanderthals, these genes carried over into the offspring. Populations with the most Neanderthal DNA, such as those from Europe or Asian descent seem to have the most hay fever and allergies. It seems having powerful immunity doesn’t do as well in a modern sterile environment.

Inflammation is a big reason why so many people have allergies—whether they are seasonal allergies, food allergies or environmental allergies. Excessive inflammation due to a poor, high sugar/starch diet, refined and processed foods, too much alcohol, or exposure to environmental toxins all increases overall inflammation. When inflammation is high, reactions to other potential allergens is also going to be bigger. The key is to reduce inflammation and reduce allergic reactions.

My allergy doctor once likened this to “the straw that breaks the camel’s back.” In other words, you can load your body up with various types of things that cause or increase inflammation, until it breaks the camel’s back, and you start having bad reactions. Those reactions can take the form of rashes, eczema, brain fog, achiness, stuffy nose, sinusitis, asthma, wheezing, sleeplessness, anxiety, irritability, depression—or any combination of the above.

Nutrition also plays a big part, especially vitamin D levels, vitamin C levels, B12, iron, and zinc deficiencies. Each of these nutrients play an important part in your immune and inflammatory response and deficiencies of any of these can increase inflammation and lower your immunity.

How does one naturally reduce seasonal allergies?

First, the obvious answer is not to load up on over-the-counter allergy prescriptions. These medications have undesirable side effects. Antihistamines often cause dry mouth, dehydration, drowsiness and/or agitation, reduced co-ordination, reaction speed. They can also cause blurred vision and constipation.

The better choice is to reduce overall inflammation, which not only aids your allergies, but is great for your overall health. How do you start reducing inflammation?

Cutting out sugar, processed foods, inflammatory vegetable oils, and removing all grain makes a huge difference. It’s known –at least anecdotally–that people who give up grains often report their seasonal allergies go away. I know, I tried it and was shocked to see my previously severe seasonal allergies suddenly fade into the background. Along with that, my aches and pains receded, as did brain fog, rashes, stuffy nose, and congestion. It works!

Getting your gut health back in shape is super important too, so the next step is to calm your gut. Food allergies and intolerances not only increase inflammation, but are also the consequence of poor gut health. When the gut is inflamed, there is an increased risk of gut permeability, and that allows for additional allergens to circulate in your system further stimulating an immune response.

Remove potential food allergies and sensitivities, at least during allergy season. If you aren’t sure which foods are provoking problems, you can do a short 7-day elimination diet, and remove dairy, gluten, corn, white potatoes, and any other problem foods you may be aware of.

Eat More Omega 3 Fats

Wild caught fish are known to have a good amount of omega 3 fats in them. Omega 3 fatty acids are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) components; both of these have been shown to lower inflammation. This study also shows that increased intake of omega 3 fatty acids reduces seasonal rhinitis.

100% grass fed beef also contains higher amounts of omega 3 fats. Additionally, cod liver oil would help as well, since it provides omega 3’s, vitamin D, and vitamin A—all of which modulate the allergic response.

Raw Local Honey

Raw, local honey contains small amounts of local circulating pollen and by introducing small amounts of this pollen, it can lower the reaction to certain pollens and reduce sensitivity. Researchers have found that eating honey from local pollen prior to allergy season commences reduces allergy symptoms, resulting in less need for other allergy medication. But in order for this to work, the honey must include pollens you are allergic to.

Reduce Alcohol Intake

Reducing alcohol or avoiding alcohol will help improve allergies in two different ways:

1-Alochol is highly inflammatory to the gut, so cutting back or completely eliminating alcohol calms inflammation in the gut. This helps you repopulate your gut with healthy bacteria, lowering overall inflammation in the gut and system wide. Because inflammation is reduced, allergic reactions improve.

2-Alcohol especially beer and wine, contains large quantities of sulfites and histamines. Histamines initiate the process to remove allergens from your body. Histamines can cause sneezing, eye watering, itching and more.

Histamines are a big part of your body reacting to allergens, so reducing your levels of histamines helps to reduce allergic response overall.

Reduce Stress

High stress levels can cause worsening allergic responses and while it may seem counterproductive, getting outside and getting some exercise can reduce overall allergy reactions, while reducing stress. Pollen levels are highest mid-morning so if you do want to get out, getting out early in the day or later in the early evening may be the best time. Meditating, believe it or not can also reduce stress and help allergy symptoms.

Lifestyle

Lifestyle makes a huge difference in allergy reactions. One of the first things to do is to stop your exposure to toxic chemicals in commercial home cleaning agents, laundry detergents, personal care items, antibacterial cleaners and hand sanitizers, and switch to a more natural approach, Apple cider vinegar makes a safe and effective natural cleaner for most all surfaces, and washing your hands with a natural soap instead of harsh antibacterial soap is just as effective at removing harmful germs and is far gentler to your system.

Getting a good night’s sleep is also effective at calming cortisol levels and counteracting stress, as well as aiding your allergic reactions.

Overall, I noticed a huge reduction in my seasonal allergies when I switched to a Paleo diet, removed grains and sugars, got better sleep, and removed all other inflammatory foods from my diet.

Supplements for Seasonal Allergies

Vitamin D

A vitamin D deficiency has tied to allergies, including seasonal allergic rhinitis, asthma, eczema, and even anaphylaxis. Vitamin D is important for regulating immune system cells and slowing down the release of histamines.

There are several studies that suggest vitamin D supplements may reduce inflammation and allergic reactions. One study had the participants who were low in vitamin D take vitamin D supplements along and antihistamines. Those participants showed much improved allergy symptoms after just eight weeks. And this study also showed that adding in vitamin D supplementation improved allergy symptoms as well.

Probiotics

I am generally not an advocate for probiotics. Each of us has a unique microbiome and it’s somewhat difficult to ‘guess’ as to which probiotics will benefit your particular health needs. However, getting a good general probiotic mix can help lessen allergy symptoms and reduce inflammation in the gut. Specific probiotics have been shown to improve seasonal allergies, including B.longum, B.lactis, L.paracasei, L.rhamnosus, B infantis, and L.acidophilus.

Magnesium

There are a few studies have found that magnesium supplementation in people with seasonal allergies reduces IgE levels and allergy symptoms. Because many people are magnesium deficient these days, this can be a safe and easy thing to try—with plenty of other good health benefits as well. There are many forms of magnesium that will work but magnesium glycinate is often one of the best forms for overall health—without the digestive complaints.

Spirulina

Spirulina is a type of microalgae that comes from Latin America, Africa, and Asia. Spirulina has been highly valued as a nutrient-dense supplement that is abundant in protein, vitamins, fats, and minerals. It’s also a potent immunomodulator –meaning that it works to calm the immune system without suppressing it. It has shown some efficacy in reducing the symptoms of seasonal allergies, even compared to an over-the-counter antihistamine drug.

Quercetin

In studies, quercetin prevents immune cells from releasing histamines, which are the chemicals that cause allergic reactions. This means that taking quercetin may help reduce symptoms of allergies, including runny nose, watery, itchy eyes, hives, and even swelling of the face and lips. Quercetin is a powerful antioxidant found in many fruits and vegetables and it has quite a few health benefits including lowering inflammation, fighting heart disease, and protecting against cancer.

Black Seed Oil

Black seed oil is considered a powerful medicinal substance that has been used for thousands of years to treat chronic diseases, inflammation, and allergies. In one study, people put black seed oil drops in their noses to treat mild, moderate, or severe cases of allergic rhinitis, aka hay fever. After 6 weeks, 9 out of 10 people said their sneezing, itchy eyes, stuffy nose, and other symptoms got better or went away completely. In addition, black seed oil promotes wound healing, hair growth, reduces acne, heals psoriasis, improves blood sugar, and helps with weight loss.

There you go, that is your seasonal allergy toolbox. Hopefully this will help you avoid sneezing, watering eyes, and itchiness that goes along with seasonal allergies. To your health!

References
https://www.marksdailyapple.com/seasonal-allergies-treatment/#ref-14
https://www.healthline.com/program/allergy
https://www.verywellhealth.com/natural-allergy-remedies-89245
https://cell.com/…/abstract/S0002-9297(15)00485-1
https://ncbi.nlm.nih.gov/pmc/articles/PMC1241165
https://ncbi.nlm.nih.gov/pubmed/20497148
https://ncbi.nlm.nih.gov/pubmed/17456213
https://pubmed.ncbi.nlm.nih.gov/31464382
https://pubmed.ncbi.nlm.nih.gov/20158528/
https://pubmed.ncbi.nlm.nih.gov/31464382/
https://ncbi.nlm.nih.gov/pmc/articles/PMC3269601
https://pubmed.ncbi.nlm.nih.gov/34166843/
https://pubmed.ncbi.nlm.nih.gov/26874366/
https://ncbi.nlm.nih.gov/pubmed/16015268
https://ncbi.nlm.nih.gov/pubmed/17634174
https://pubmed.ncbi.nlm.nih.gov/34920650/
https://hindawi.com/journals/ja/2014/983635
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By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all want to stay young and healthy forever. But unfortunately, that isn’t entirely possible. Longevity is a hot topic these days, and there are many lifestyle habits, dietary habits, and natural and pharmaceutically based supplements and treatments on the horizon that can be used as powerful tools to slow down the aging process.

The antiaging industry is a hugely popular growing industry. Successful aging is one of the most important areas of health with our fast-aging population. There are currently 671 million people who are over the age of 60, worldwide.

What is Longevity?

While we all would like to live long, productive lives, many struggle just managing chronic disease that seems to arrive with aging. Longevity is not just about living as long as possible, but living the longest, healthiest life possible—free of chronic diseases.

This is where the term “health span” comes in. Many may agree that a person’s health span is far more important than the life span. However, being “healthy” means different things to different people. A better definition of longevity might include being free from serious disease, having energy and cognitive processes, as well as physical mobility and strength.

Successful aging means having a healthy physical body and good mental health. What’s interesting however, is that when we do things that are healthy for our physical bodies, these actions benefit our brain health as well. And vice versa.

We die not of old age, but of the cumulative failures within our cells. These failures are not inevitable breakdowns, but instead are the reversible elements of aging.

Lifestyle habits accumulate, and those habits can either have a negative effect on health or a positive one. Small daily habits can be cumulative and build up to big things over a lifetime. The best habits to include in your day-to-day life right now are, regular exercise, maintaining your steady blood sugar and a healthy diet, regular social contact, and good sleep on a regular basis.

Building on top of this foundational healthy habits are some ground-breaking scientific treatments worth mentioning that all point towards increased health and longevity.

1. Exercise

Exercise, for example, is one of the best ways to help protect both our physical health AND our mental health. While you probably already know that exercise can contribute to a longer healthier life, more and more research points to how and why exercise is so beneficial.

Research from Harvard Medical School indicates that regular physical activity is linked to a longer lifespan. According to the study, people who exercise regularly for at least 30 minutes a day have a 20% lower risk of death than sedentary folks.

Another study from the Mayo Clinic finds similar results, showing that people who exercise regularly had a 25% lower risk of dying early compared to those who were inactive.

Ok, so what types of exercise affect longevity? Turns out, basically all kinds—although some forms of exercise are more beneficial than others.

Research shows that aerobic exercise, especially including interval training, such as HIIT (high intensity interval training), along with running and cycling, have serious longevity benefits. Aerobic exercise not only strengthens the heart and lungs but also reduces blood pressure, and increases circulation.

Strength training—or resistance training as it is often called, is associated with stronger muscles, better balance, stronger bones, and better mobility. Muscle mass and strength will naturally decline with aging, and it accelerates after the age of 60, if we don’t try to counteract that. These changes can have dramatically negative effects on our health.

If we do not prioritize muscle strength maintaining muscle mass as we age, the risks of muscle loss multiply and are harder to overcome as we age. With loss of muscle, we lose balance, and eventually we lose mobility.

Muscle mass correlates with a decrease in all-cause mortality. In other words, the more muscle mass you have, the lower your risk of dying from any chronic disease than some of your peers. It only takes an hour of resistance exercise each week leads to decrease your mortality risk, but the ideal is 75-150 minutes a week is even better. That’s working out 3-5 times a week for only a half an hour.

One of the most significant benefits of exercise, is that it promotes neurogenesis, which is the birth of new brain cells. This is astounding new research. If you want to prevent cognitive decline, exercise is an essential element to improving cognitive function.

Researchers have shown in animal studies that exercise actually increases the creation of new brain cells in the hippocampus, which is a small seahorse-shaped part of the brain that forms memories and storage.

Exercise also can improve the health and function of the synapses between neurons in this region, allowing you to think more quickly and more clearly as the brain cells communicate better.

Regular exercise, according to longitudinal studies in humans can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to cognitive decline such as dementia and Alzheimer’s disease.

Regular exercise helps your body and your brain to stay younger and the results can be dramatic.

2. Diet

Diet is the second most controllable factor in aging and longevity. Diet is key to a healthier and longer lifespan. Mounds of research point to the fact that diet has everything to do with whether you end up with a chronic disease or not—especially diseases like diabetes, heart disease, obesity, and cancer. Even contributing inflammatory diseases such as arthritis, autoimmune disease, dementia, and more are all controllable by diet–wholly or partially.

The most recent research looks at blood sugar, metabolism, and AMPK pathways. AMPK is adenosine monophosphate-activated protein kinase, otherwise known as “AMPK”.

AMPK is found in every living cell of your body. And if you want to avoid the primary symptoms of aging, you will need to maintain optimal AMPK activity. How do we do that?

AMPK controls a wide variety of metabolic pathways help us metabolize and utilize energy from food and how we store that energy. AMPK manages our cell’s energy in order for it to function efficiently.

When activated, AMPK in turn, releases additional energy from sources (fats and sugars) in our bodies. So activated AMPK helps keep us lean, energetic, and active while renewing our cells. AMPK activity declines rapidly with aging, and when excess calories are available, the end result is accelerated aging.

You CAN boost AMPK activity through exercise, fasting or overall calorie restriction. There are also supplements that boost AMPK activity as well, such as Berberine. Boosting AMPK helps to keep your cells younger to slow down aging.

The problem is that our sedentary lifestyles and overabundance of calories ages us much faster. High caloric intake drastically decreases AMPK. This is like eating yourself to death. Growing masses of fat in our bodies reduce insulin sensitivity and increase systemwide inflammation, leading to the chronic diseases that come with aging, such as heart disease, diabetes, and cancer.

Blood sugar levels also affect the brain and are implicated as being a major player in Alzheimer’s and other types of dementia and neurodegeneration, according to this study.

Research recently published in the Journal, Neurology, have new data that suggests modest increases in blood sugar among people in their 50s, 60s and 70s can have negative effects on memory.

Researchers found that if a person’s A1C measurement (A1C is a common blood test that shows an average blood sugar levels over a -three month period) goes from 5 percent, which is in the normal range, to just 5.6 percent, was associated with worsening memory recall.

Increases in blood sugar or chronically elevated blood sugar also leads to increased inflammation, which as mentioned before, increases one’s susceptibility to chronic disease and autoimmune disease.

Bottom line, keep blood sugar in the low end of a healthy range with diet, exercise, and intermittent fasting.

One other thing worth mentioning is the influx of ‘Continuous Glucose Monitors’ on the market. These are tiny devices that attach to the skin of the arm or abdomen. A small sensor inside monitors glucose, and an app in your phone can read glucose measurements. It also tracks glucose patterns over the course of a 24-hour period.

While these are available only through a prescription in the U.S., they are excellent methods of monitoring blood sugar, and discovering which foods raise blood sugar. The day is soon coming when these monitors will be available to the general public and will be an excellent to help people lose weight and increase longevity.

3. Peptide Therapy

Peptides are another area of cutting-edge anti-aging therapy. What are peptides? Peptides are short chains of amino acids which form a protein. Peptides work at the cellular level and can have a massive effect on aging, disease, and general health. Peptides have been shown to impact many health issues including arthritis, diabetes, autoimmune disease, inflammation, the healing process, and cellular DNA.

Peptides are being used as a form of treatment for many different types of health conditions. Some peptides can encourage production of growth hormone in the body, which can help reduce inflammation and autoimmune disease.

Other peptides can be effective in the treatment of obesity, as certain types can encourage the death of excess fat cells. Some peptides are used to decrease wrinkles and make skin look younger. Another type of peptide is known to encourage the production of melanin which can then decreasing risk of skin cancer. Others are therapeutic for different types of sexual dysfunctions.

Longevity medicine offers peptide treatments such as human growth hormone compounds like CJC 1295 + Ipamorelin, MK-677 Ibutamoren, IGF-1 LR3 + CJC 1295 + Ipamorelin, Sermorelin, IGF-1 LR3, and Ipamorelin, among others.

These compounds have been found to be safe and effective for things like hair growth, recovering from injuries, increasing cognitive function, stimulating the libido, and improving athletic performance. Other people report peptides aid in sleep, reduce muscle and joint inflammation and increase mental clarity and energy.

Peptide therapy will certainly become one of the preferred longevity treatments as it becomes more and more available.

4. Sleep

Many people view sleep as a luxury and only catch up on it on weekends when their exhausted bodies can get the rest they truly need. However, sleep is an absolute necessity when it comes to health and longevity.

People often overlook the potential long-term health consequences of insufficient sleep, and the impact that health problems can have on a person’s overall time and productivity.

Getting insufficient sleep is cumulative and over time, medical conditions such as obesity, diabetes, heart disease and other inflammatory diseases can develop. Several studies have linked insufficient sleep and weight gain. For example, one study found that people who slept less than six hours a night on a consistent basis were more likely be overweight, while those who slept an average of seven to eight hours a night had the lower body fat.

Other studies have shown that people who sleep five hours or less a night were more likely to develop type 2 diabetes. Insufficient sleep is often accompanied by blood sugar fluctuations and cravings for carbohydrates and sweet—possibly due to the rise in cortisol and increase in inflammation that occurs with those who do not get enough sleep.

Even modestly reduced sleep is associated with a much greater risk of heart disease and risk of death from heart disease.

Sleep also plays a big role in immune function and increases the levels of many inflammatory factors. People who are sleep deprived are much more likely to catch viruses like colds and the flu.

Both rapid eye movement (REM) and non-REM (NREM) sleep have crucial roles in our physical, behavioral, metabolic, and cognitive function. Poor sleep can also reduce life expectancy solely because it can raise the risk of accidents and injuries. An analysis of data from three separate studies suggests that sleeping five or fewer hours per night can raise one’s mortality risk by as much as 15 percent.

Sleep quality is also tied into skin cell function, and reduced sleep can make the skin more vulnerable to environmental damage and more prone to visible signs of aging such as wrinkles and sagging skin. Our bodies produce hormones during sleep such as human growth hormone that contribute to our youthful appearance, energy, and strength. In fact, research has shown that just a single night of sleep deprivation can speed up cellular aging.

Sleep helps us store memories, and organize information in our brains, and helps with cognitive function like problem solving and attention to details. Sleep also protects the overall health of the brain. During the night, the brain works to clear out toxins in the brain which can build up during the waking hours. This includes proteins that can damage brain tissue and impair healthy cognition.

5. Heat Therapy

Saunas, red light therapy and cold plunges have become a tool for increased longevity. Heating or cooling the body can have major health benefits that contribute to healthier aging.

Saunas have been around for many years, and the Scandinavians are still big users of saunas. Much of the research from heat saunas comes from the Scandinavians.

Many studies have been published showing that regular sauna use improves health and longevity. Health benefits from saunas include better insulin sensitivity, which helps lower blood sugar, faster recovery from injuries, release of growth hormone, and increased neurogenesis, which is the creation of new brain cells.

Sauna bathing has been found to induce profound physiological effects on the body that increases longevity. The high temperatures from a sauna cause the blood vessels to dilate which improves circulation, lowers blood pressure, and helps the body to remove toxins.

Sauna heat reduces inflammation which is a primary cause of aging and chronic disease. The heat of the sauna relaxes muscles and promotes relaxation, reducing stress levels, and cortisol. Chronic stress has been linked to higher levels of inflammation and increased aging.

6. Red Light Therapy

Red light therapy is emerging as another type of longevity therapy.

Red light therapy has been shown to have antiaging health benefits including reducing inflammation, increasing collagen in the skin, promoting wound healing, and improving skin conditions such as acne and psoriasis.

It has also been found to be effective in reducing pain and stiffness associated with conditions such as arthritis, as well as increasing muscle strength and endurance. Other studies have shown that red light therapy can help improve mood and cognitive function, and may be beneficial for treating conditions such as seasonal affective disorder (SAD) and depression.

Antiaging effects of red light therapy include:

• Increased Mitochondrial function: red light therapy has been found to increase the activity of mitochondria, the powerhouses of the cells, which are known to play a role in aging.
• Sirtuins activation: Red light therapy has been found to activate the Sirtuins family of proteins, which are known to play a role in aging and longevity.
• Increased NAD+ levels: red light therapy has been found to increase NAD+ levels, which is a molecule that is known to play a role in aging.
• Increased Autophagy: Red light therapy has been found to increase autophagy, a process of cell self-cleaning, which is known to be beneficial for longevity.

7. Cold Plunge Therapy

Cold exposure and ice baths are ‘the’ thing right now to increase metabolism, cure your depression and reduce inflammation. From enhanced longevity to better moods and improved focus, to improved metabolism, cold water seems to be the new cure-all.

Cold therapy seems to have the greatest benefits to the central nervous system, the cardiovascular system, and the immune system, rather than just muscles.

Cold therapy fans believe benefits that include:

• Boosting immune function
• Improved circulation
• Lowered heart rate
• Deeper sleep
• Better focus
• Boosting energy levels
• Lowered inflammation
• Improve metabolic function
• Reduced depression, improves mood
• Increase in confidence

Like saunas, cold exposure is a way of shocking the body—in a good way. This shock stimulates the ‘fight or flight’ response, which causes an adaptive response because the stressor is brief, compared to long term stress which wears the body down, mentally, and physically.

Cold exposure is considered a hormetic stressor. A hormetic stressor is a type of natural stress, that creates a positive response in the body. As your heart rate and respiration increase to help keep you warm, blood flow and oxygen increase throughout the body. Norepinephrine floods the brain, which boosts focus, attention, and mood, while reducing pain and inflammation. This also creates a nice endorphin rush.

8. Bioidentical Hormone Therapy Treatments

A foundational part of antiaging practice is hormone replacement. While bioidentical and conventional hormone therapy treatments have been around for a long time, there is greater attention and acceptance of hormone therapy treatments in terms of longevity. Aging skin, as decreases in muscle mass, decreasing levels of bone mineral density (BMD), loss of sexual desire and erectile dysfunction, slowed intellectual activity, and depressed mood have all been related to this decrease in hormone production with age.

Hormone therapy treatments have traditionally been used to correct sex hormone deficiencies in men and women. Women often begin hormone therapy during perimenopause or menopause to treat symptoms of declining hormones. These symptoms include insomnia, hot flashes, memory lapses, brain fog, depression, anxiety, loss of libido and more. Women’s hormone replacement generally consists of estrogen, progesterone, and sometimes testosterone.

Additionally, women who are postmenopausal and not on hormone therapy are at a much higher risk for heart disease, osteoporosis, and some forms of cancer, including colorectal cancer.

Many men receive testosterone replacement therapy to boost testosterone, often due to declining testosterone levels that go with aging. For men, testosterone deficiency can cause erectile dysfunction, loss of libido, loss of motivation and drive, reduced muscle mass, and lowered response to exercise, depression, insomnia, and lowered bone mass.

In both men and women, hormone replacement therapy—especially bioidentical hormone replacement therapy has been used not only to diminish symptoms of low hormones but also to prevent or slow the potential for chronic diseases of aging, including osteoporosis, cancer, heart disease, muscle loss/sarcopenia and even cognitive decline.

Both men and women on HRT report feeling younger, having less aches, and pains, sleeping more soundly at night, more interest in sex, smoother, less wrinkled skin, and improved response to exercise with increased lean body mass and loss of fat.

In addition to sex hormone replacement therapy, doctors are also including DHEA (Dehydroepiandrosterone) which is a master hormone from which sex hormones are made, and growth hormone for added longevity benefits.

9. Other Longevity Practices

IV therapy treatment centers have sprung up across the country. While many health fanatics are flocking to these centers to get intravenous vitamins and other nutrients, these centers have an appeal for those seeking to slow aging and fight disease as well.

IV treatments include vitamin, antioxidants and mineral infusions, glutathione (a powerful antioxidant), and Ultraviolet blood irradiation. UBI was regularly used during the 1940’s and 1950’s to treat medical conditions including pneumonia, tuberculosis, infections, and cancer, and is becoming popular again. Other therapies include phospholipid IV therapy which removes stored toxins from heavy metals in the body’s fat cells.

10. Young blood plasma

Young blood plasma is a newer treatment for aging, in which young blood donors’ blood is transfused in people wishing to slow aging. Young blood infusions cost upwards of $8-10,000 per liter, and have been shown in animal studies to slow aging. Young blood plasma is generally considered to come from donors who are 20 years old or younger.

Blood plasma does contain many proteins, enzymes and other nutrients that control aging, slow disease processes, and increase health and wellbeing. While human studies are still limited, and ongoing, one study done on Alzheimer’s patients transfused with young plasma showed very promising results.

Conclusion

New treatments for longevity, slowing aging, and preventing diseases that go with aging are flooding the horizon. This article covers but a few of the more common antiaging procedures available to the general public today.

With the aging population here in the U.S. and in Europe, I am certain that we will be seeing many, many more innovative longevity practices—and many that are truly effective in slowing the aging process. Some of these may cost hundreds of thousands of dollars.

More importantly—and much less expensive–maintaining healthy lifestyle habits such as regular cardio and weight resistance exercise, getting 7-8 hours sleep each night, eating a diet high in antioxidants and high-quality proteins and fats, and maintaining close social contacts, are the foundational habits that will sustain one’s life, longevity, and good health for a long, long time—without spending thousands and thousands of dollars.

References
https://www.hsph.harvard.edu/news/hsph-in-the-news/exercising-more-than-recommended-could-lengthen-life-study-suggests/
https://www.alzforum.org/news/research-news/44-year-study-ties-midlife-fitness-lower-dementia-risk
https://www.cnbc.com/2021/10/22/neuroscientist-shares-the-brain-health-benefits-of-exercise-and-how-much-she-does-a-week.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415959/
https://www.livescience.com/7304-exercise-grows-brain-cells.html
https://pubmed.ncbi.nlm.nih.gov/23924004/
https://boulderlongevity.com/service-peptides/
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783720
https://pubmed.ncbi.nlm.nih.gov/2759081/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116364/
https://newsinhealth.nih.gov/2016/06/can-you-lengthen-your-life

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By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I debated about writing on this topic, because I know there are many people who enjoy this substance, so I am here to apologize ahead of time for being the bearer of bad news.

This information I am about to present is about drinking alcohol and its effects on your brain, gut, mood, inflammation, DNA and hormones. It unfortunately applies to all drinkers including, and especially, those who may be mild to moderate regular drinkers (1-2 drinks per day).

This is quite frankly, information that cannot be ignored. While the research has been available for quite a while, it has been ignored, swept under the rug, or considered to be applicable only for those who participate in heavy usage of alcohol. Not true. If you drink on any kind of regular basis, this information applies to you, and you deserve to know about something that has such strong negative associations with your health.

Alcohol is a huge cultural and social institution. Most all holidays, year ‘round, revolve around drinking alcohol. Social gatherings including weddings, birthdays, anniversaries, and other celebrations often center around alcohol usage. Then there’s football, baseball, and other spectator sports. What would the Super Bowl be without beer? And don’t forget daily Happy Hour.

In 2021, the global market share of the alcohol industry amounted to around 1.45 trillion dollars. This is an increase of 72 billion dollars over 2019. This is BIG money, and I suspect the reason most people don’t hear about alcohol’s dangers has a lot do with this huge trillion-dollar industry and how they control the negative information surrounding alcohol.

Alcohol, despite its worldwide acceptance, and its many social and cultural contexts, has a very dark side which doesn’t get much notice, or is generally just ignored.

Drinking alcohol is as dangerous or more dangerous than smoking cigarettes, even in small amounts. In fact, some studies have compared 10g of alcohol a day (that’s one small glass of wine, 1 shot of liquor, or a beer) to smoking a half a pack or more of cigarettes a week.

This recent survey found that most adults in the United States have little knowledge of the link between alcohol and cancer, even though about 60-70% of the adult population drinks.

Even worse, over 10% of respondents wrongly believe that drinking alcohol, especially wine, is good for you. Yes, red wine does contain resveratrol, a natural antioxidant that slows aging. Unfortunately for you wine drinkers, the amount of resveratrol in wine is low.

Resveratrol concentrations in wine can range from negligible to around 2 milligrams per liter (for Pinot Noir which has the highest levels of resveratrol). This means you’d would have to get in about 1000 milligrams per day to receive any health benefits it offers.

To put these figures into perspective, you’d have to consume more than 500 liters, which equates to about 650 bottles of wine, per day. I don’t think 600 bottles of anything a day will do you much good, especially 600 bottles of wine.

What Happens in Your Body When You Drink Alcohol

Alcohol is a water- and fat-soluble substance, which means it can penetrate all organs and tissues, except bone and fat–and it’s damaging effects cross the blood brain barrier to cause damage to brain cells as well.

There are three primary types of alcohol, according to chemistry: isopropyl, methyl, and ethyl. All are toxic, but only ethyl, or grain, alcohol can be consumed by humans. However, ethyl alcohol is still very toxic to the body, and it causes substantial stress and damage to your cells.

When you drink alcohol, it is quickly absorbed into the bloodstream and travels to your liver, where it is metabolized. The main enzyme responsible for metabolizing alcohol in the liver is called alcohol dehydrogenase (ADH).

Alcohol dehydrogenase converts ethanol into acetaldehyde, a toxin, which is then further metabolized into acetic acid or acetone. Acetic acid is then broken down into water and carbon dioxide, which can be eliminated from the body through urine, breath and sweat.

The liver can only metabolize a small amount of alcohol at a time, and this varies from person to person. Generally, the liver can process about one drink per hour. If a person drinks faster than one drink per hour, the liver cannot speed up the detoxification process. Women metabolize alcohol slower than men, and older adults metabolize alcohol slower than younger adults.

Unmetabolized alcohol will circulate in the bloodstream, in the form of acetaldehyde. Acetaldehyde is the ‘poison’ part of alcohol, and the tipsy buzz you are feeling is actually the poison circulating in your bloodstream and your brain. In addition to making you feel tipsy, this poison is invading your cells and doing major damage to them.

1. Alcohol and Increased Cancer Risk

There is strong evidence to suggest that even mild to moderate alcohol consumption significantly increases the risk of certain types of cancer. The World Health Organization has classified alcohol as a Group 1 carcinogen, meaning that it is a known direct cause of cancer in humans. Alcohol use is one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight, according to the American Cancer Society.

Contrary to what most folks believe however, you don’t have to be a raging alcoholic to experience the damage that alcohol does to your body and your cells. It only takes one or two drinks a day, and the risk of increases as consumption increases.

Cancer and alcohol consumption have been studied extensively, with the following types of cancers most strongly associated with alcohol consumption:

• Breast cancer
• Mouth, throat, and laryngeal cancer
• Esophageal cancer
• Stomach cancer
• Liver cancer
• Colorectal cancer
• Prostate cancer
• Pancreatic cancer
• Skin cancer

Let’s take a look how alcohol increases the risk of breast cancer. Breast cancer increases by about 8-15%, per drink (10g alcohol) per day—for both pre-menopausal and menopausal women. That’s the equivalent of one glass of wine, 1 12oz. beer, or 1 shot of liquor. So, if you drink two glasses of wine per day, your risk of breast cancer goes up by 16-30%. There’s a similar increased risk for other types cancer as well. That’s pretty sobering if you ask me (no pun intended).

One of the ways alcohol increases cancer risk is by increasing inflammation. Cancer often follows inflammation. Alcohol consumption increases inflammatory markers in the body, such as C-reactive protein (CRP), tumor necrosis factor (TNF), and increases levels of circulating pro-inflammatory cytokines, all of which can contribute to the development of health problem, including cancer.

There are several ways in which alcohol increases inflammation in the body:

• Alcohol damages the lining of the entire gut and gastrointestinal tract, leading to an increase in immune cell activity and widespread inflammation in the body.
• Alcohol stimulates the production of cortisol, adrenaline, and estrogen, which can promote inflammation that encourages cancer cell and tumor growth.
• Alcohol interferes with absorption and metabolism of nutrients that are important for healthy immune function, such as vitamin C, vitamin D, and zinc. An effective immune system can fight and kill cancer cells.
• Alcohol increases oxidative stress and free radicals, both of which cause inflammation and cell damage.
• Most alcohol is high in sugar content, which further encourages cancer growth, as many different types of cancer feed on glucose.

The primary reason alcohol increases cancer risk is that it damages DNA in cells. DNA is the blueprint for healthy cell reproduction, and when this blueprint is damaged, the cells mutate and become cancer cells. Cancerous cells multiply into cancerous tumors, and then metastasize easily due to the high levels of inflammation and lowered immune response.

2. Alcohol and Mood Regulation

Alcohol hits your brain within about 5 minutes of ingesting it affects your brain function in about 10 minutes. This early stage is called subliminal intoxication. Reaction times, behavior and judgement are already impaired at this point. Just one drink suppresses the prefrontal cortex of the brain, which is responsible for impulse control and inhibition.

Early stages of drinking also spike the neurochemicals, dopamine and serotonin. This is why most people enjoy drinking. They feel relaxed, confident, and often a little giddy. Subsequent drinks cannot restore these feelings that result from the increased dopamine and serotonin. The toxic effects of alcohol disrupt the brain circuitry so that after the initial spike in dopamine and serotonin, these neurochemicals take a long slow downhill route, resulting in a more depressed mood overall.

The problem comes when people seek more of the dopamine buzz. The more people drink to get those good feelings back, the more fleeting that feeling becomes. This can cause many people to become addicted to alcohol and dopamine spike, however short-lived it may be. Sadly, chronic drinkers often have persistent anxiety and depression from the alcohol.

3. Alcohol Shrinks Brain Matter

Even moderate amounts of alcohol (1-2 drinks per day) can cause thinning of the neocortex and shrinking of the brain.

Studies show alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter in the brain. Although nearly 90% of the brain shows significant negative associations with alcohol intake, the most extensively affected regions included the frontal, parietal, and insular cortices, with changes also in temporal and cingulate regions. Associations are also marked in the brain stem, putamen, and amygdala.

This research showing shrinking gray and white matter of the brain holds true for younger adults as well as middle aged, and older adults.

Alcohol also changes the relationship between the hypothalamus, the pituitary gland, and the adrenals, and the hormones they secrete.

The hypothalamus, pituitary gland, and adrenal glands are all part of the endocrine system. The hypothalamus is a small region of the brain that produces hormones and neurotransmitters that control the pituitary gland, which is a small gland located at the base of the brain.

The pituitary gland, in turn, produces hormones that regulate various functions in the body, including growth, metabolism, and reproduction.

The adrenal glands are two small glands located on top of the kidneys that produce hormones, including adrenaline and cortisol, which help to regulate the body’s response to stress.

Alcohol affects this relationship between the hypothalamus, pituitary gland, and adrenal glands by disrupting the production of hormones and neurotransmitters in the hypothalamus and pituitary gland, which can affect various body functions.

Alcohol increases production of stress hormones, including cortisol and adrenaline, which increases feelings of stress and anxiety.

Alcohol also impairs the body’s ability to respond appropriately to the heightened stress.

In effect, regular alcohol consumption increases baseline levels of cortisol, leading you to feel more stressed and anxious, even when not drinking. This often leads a person to feel like they ‘need’ a drink after a stressful—or not so stressful day.

Although elevated baseline levels of cortisol can reverse after cessation of drinking, the problem persists quite a while after alcohol consumption.

Drinking alcohol makes you less resilient to everyday stressors, even when not drinking, and that increases your desire to drink more frequently.

4. Alcohol and Chronic Gut Inflammation

Rubbing alcohol is considered an antiseptic. The same goes for ethyl alcohol. Antiseptics kill bacteria, both good and bad. This also happens when someone drinks alcohol—it kills off the beneficial bacteria in the gut, and only a small amount of alcohol can cause damage.

Alcohol induces gut inflammation, which in turn promotes disease, both inside and outside the GI tract. In fact, many alcohol-related disorders, including cancers, liver disease, and neurological diseases, may be directly affected by the alcohol-induced gut inflammation.

The inflammation itself results from alcohol metabolism, that leads to leaky gut syndrome and increased system-wide inflammation, ‘bad’ bacterial and fungal overgrowth, imbalances in good and bad microorganisms in the gut, and alterations in immune function. Leaky gut can also cause food sensitivities and allergic reactions as protein molecules from food escape the gut and get into the bloodstream, where the immune system attacks them.

Along with the gut inflammation and gut dysbiosis, alcohol increases the risk of GERD, or esophageal reflux, which then often leads to esophageal cancer. Alcohol use can also cause gastritis, or inflammation of the stomach. Repeated episodes of gastritis open the door to ulcers and stomach cancer.

Gut inflammation often causes nutrients to be poorly absorbed and metabolized, leading to many nutrient deficiencies and decreased immune function. Some of the nutrients affected by alcohol include:

• Vitamin A, important for vision, immune function, and skin health.
• Vitamin B1 (thiamin), important for nerve function and energy production.
• Vitamin B6 (pyridoxine) necessary for brain function, immune function, and metabolism of proteins and carbohydrates.
• Vitamin B12 (cobalamin), important for nerve function and the production of red blood cells.
• Folate helps produce red blood cells and promotes DNA synthesis. Because of its role in DNA synthesis, low levels of folate can increase risk of cancers. Folate is one of the nutrients most easily depleted by drinking alcohol.
• Iron, also key to producing red blood cells and transporting oxygen throughout the body.
• Zinc is necessary for immune function, wound healing, and appropriate taste and smell.

5. Alcohol Increases Testosterone to Estrogen Conversion in Men

Alcohol consumption can lead to an increase in estrogen levels in men due to its effect on the enzyme aromatase. Aromatase is an enzyme that is responsible for converting testosterone into estrogen. Regular alcohol consumption increases aromatase which causes more testosterone to be converted to estrogen.

The liver can normally break down and eliminate excess estrogen from the body. When the liver is inflamed by alcohol, it cannot break down estrogen as efficiently, leading to higher levels of estrogen circulating in the body.

This can happen to women as well as men. In women it causes symptoms of “estrogen dominance”, which can cause heavier than normal periods, exacerbated PMS, weight gain, and mood fluctuations.

Alcohol consumption also increases body fat, which also increases estrogen levels, as fat cells can create estrogen. Body fat can also convert testosterone into more estrogen. So, this increase in body fat can also increase estrogen levels in men lower testosterone. Lowered testosterone and higher than normal estrogen in men causes symptoms like gynecomastia (‘man-boobs’), lowered sex drive, loss of muscle mass, and erectile dysfunction.

Other Problems with Alcohol Consumption

When you combine the compelling reasons above with other potential problems that can happen with alcohol consumption such as:

1. Other health problems: Weight gain, poor skin texture, bloating, liver disease, pancreatitis, high blood pressure, high blood sugar, lack of quality sleep, and poor moods.
2. Addiction: It is possible to develop an addiction to alcohol, which can lead to physical and psychological dependence. People with an alcohol addiction may find it difficult to stop drinking, even if they want to.
3. Social problems: Alcohol use can lead to social problems such as arguments, fights, and relationship difficulties. It can also cause problems at work or school, and increase the legal issues, such as drunk driving, speeding and reckless driving.
4. Mental health problems: Alcohol use can worsen existing mental health problems or contribute to the development of depression and anxiety.
5. Financial issues: Alcohol is expensive, buying drinks with dinner can almost double the cost of a dinner out. Purchasing a bottle of wine daily or every other day can cost upwards of $300-$500 or more a month. People will often make impulse buys that are regretted later, while under the influence of alcohol.

Given all these serious negative results from drinking alcohol, I honestly do not see one thing about drinking that is good for you mentally or physically. If you feel you need to drink to get rid of stress, or feel more confident, try heading to the gym for a workout, or going for a walk or run in the fresh air instead. It will be far better for you in the long run.

One more important point to note: yes, our society has many social and cultural events and contexts that revolve around drinking alcohol. That doesn’t mean you have to avoid these things all together. Find an enjoyable, healthier drink and participate in the social activities anyway. I will say, however, I have found it is far easier to totally avoid drinking, than to try to cut back on alcohol.

The benefits of not drinking accumulate with every day of avoiding alcohol. My skin is clear and glowing, I sleep like a rock every night, I have more energy during the day, I am less often sick, I don’t have brain fog anymore, and my cells are better and healthier every day.

My partner and I found that we enjoyed having ‘Happy Hour’ every day at the end of a workday to relax and socialize and drink a glass of wine. While we did both stopped drinking, we continue that routine, but now we mix up a variety of fun non-alcoholic drinks like kombucha and mineral water, turn on some relaxing jazz, relax and catch up on the day, and feel good about it.

Enjoy your life, but without alcohol. You will be immensely better off for it. Cheers!

References
Hubermanlab podcast, “What Alcohol Does to Your Body, Brain & Health: https://www.youtube.com/watch?v=DkS1pkKpILY
https://www.aicr.org/news/most-americans-still-unaware-that-alcohol-is-a-cause-of-cancer/
https://www.healthline.com/health-news/alcohol-and-cancer-risk-most-americans-arent-aware-of-the-link?slot_pos=2&utm_term=feature&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=generalhealth&utm_content=2022-12-28&apid=32500293&rvid=9e37d77365364f9f3cb63f8a123d8d7cd4fa7795846d064738c35367c4d8da89#Researchers-concerned-about-alcohol-and-cancer-link
https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer
https://go.nature.com/3PNFj7y
Associations Between Drinking and Cortical Thickness in Younger Adult Drinkers: Findings From the Human Connectome Project: https://onlinelibrary.wiley.com/doi/10.1111/acer.14147
https://usualwines.com/blogs/knowledge-base/resveratrol-wine
https://www.bgsu.edu/recwell/wellness-connection/alcohol-education/alcohol-metabolism.html

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