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.

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This Costa Rican chocolate known to melt extra LBs

Most Americans think eating sweets for breakfast is unhealthy…

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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.

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

Your body is a host to many types of bacteria, yeasts, and fungi. Some good, some not so good. One of the most common types of fungi in the body is candida albicans.

Perhaps you’ve heard of candida before, maybe in passing conversation or reading a health magazine, and dismissed it as another health buzzword. However, it may be time to pay attention because this opportunistic fungus could be quietly taking over your body! Candida, specifically candida albicans, is a yeast fungus that naturally resides in your body, usually without causing any harm.

Don’t let its benign presence fool you, though. When left unchecked—or when the conditions are right, this crafty organism can quickly overgrow, leading to a condition known as candidiasis, or candida overgrowth. This can wreak havoc on your health, causing symptoms ranging from digestive issues to depression. It’s not fun, and can be serious at times—especially those with a compromised or weakened immune system.

Candida has a unique ability to adapt and thrive in various areas of your body, including your mouth, digestive tract, skin or nails, vagina, and even your bloodstream. Its versatility and opportunistic ability to grow in dark moist places is what allows it to cause such a wide array of health problems.

Our immune system and healthy gut bacteria generally keep candida in check. However, candida is a very opportunistic type of yeast, so when conditions are optimal, it can turn into an uncomfortable overgrowth almost overnight. Conditions that encourage candida growth include:

• High carb, high sugar diet
• Broad spectrum antibiotics
• Corticosteroids
• Food sensitivities/food allergies
• Alcohol—especially wine and beer
• Environmental allergies
• Weakened immune system
• Inflammation
• Stress
• Fighting off another illness
• Vegan diet
• Anemia and other nutritional deficiencies
• Pregnancy
• Diabetes/pre-diabetes
• Oral contraceptives/the ‘Pill’
• Smoking
• Immunosuppressive drugs
• Cancer
• Being in warm, humid weather
• Mold infestation in home
• HIV/AIDS
• Artificial nails

Like a stealthy invader, Candida often slips under the radar because its symptoms are wide ranging and frequently mistaken for other health issues. In fact, many people live with candida overgrowth without even realizing it. How can you tell if this unpleasant guest has taken over your body?

Candida naturally ‘lives’ in the vagina and the digestive system. When one—or more of the conditions listed above are present, candida can quickly start multiplying—often in the gut and the vagina (for women).

Candida overgrowth affects energy levels, brain function, skin, digestion, and moods. Sufferers often report severe brain fog, fatigue, dizziness, joint pain, sinus infections, rashes and weakened immunity. None of this is surprising really, when you consider how closely your gut health is linked to every part of your body.

What Happens if I Have Candida Overgrowth?

1. Yeast Infections–For women, recurring vaginal yeast infections are a sign of candida overgrowth that often starts in the gut and spreads to the vaginal area. Symptoms of a vaginal yeast infection typically include redness, intense itching, pain during intercourse, thick white discharge, and ‘yeasty’ odor. Yeast infections in the vagina can be transmitted to your partner (men or women) as well. Yeast overgrowth can also occur in the mouth, causing thrush. Thrush causes painful red, raw patches in sensitive mouth tissues, as well as white patches of fungus, making it painful to eat or drink certain foods.

2. Extreme Fatigue–Candida can interfere with the way your body absorbs nutrients. Healthy bacteria in the gut help break down and metabolize food. Candida overgrowth slows this process down, and causes additional gut inflammation, leading to nutrient deficiencies. Candida overgrowth has been linked to low magnesium, iron, vitamin A, and vitamin B6. Low levels of these nutrients often lead to poor energy. People who have chronic fatigue syndrome may be suffering with a candida overgrowth.

3. Brain fog–Candida produces a toxin called acetaldehyde. This is the same toxin that comes from drinking alcohol (ethanol). Acetaldehyde is a known neurotoxin and carcinogenic as well. The toxic chemical that contributes to bad hangovers is the very same toxin released by the candida living in the gut. With a candida infection, you may feel like you have a bad hangover: foggy head, headache, can’t concentrate, extreme fatigue, difficulty concentrating. Acetaldehyde also overloads the liver, making it work overtime. Candida infections can also cause moodiness, depression, and irritability.

4. Food sensitivities and digestive disorder–Yeast infections in the gut can cause leaky gut. Once candida is able to root down into your gut lining, it can create a “leaky gut” situation. Partially digested food particles then leak into the bloodstream, causing inflammation and a weakened immune system. This leaky gut condition then creates increased reactions to many foods, nutrient deficiencies, bloating, gas, indigestion, constipation, or diarrhea.

5. Cravings for starchy sugary foods–Candida living in the gut can influence the body to send signals to the brain and cause you to crave the very foods that candida yeasts feed on—sugary, starchy foods. The best thing to do is to avoid all foods with any added sugar, all grains and grain products, fruit, wine, and beer until the overgrowth clears.

6. Skin Problem–Many people suffering from candida overgrowth have skin problems—itchy, peeling skin, dry patches, acne, or rashes. Candida can grow in the folds of your skin as well, such as under the breast area, the buttocks, or in the groin. This dark moist environment is the perfect place for candida to flourish and is difficult to eradicate.

7. Sinusitis– Chronic sinus problems are often the result of fungal infections like candida or mold. These little organisms like to hang out in dark, moist areas inside the nose. Your sinuses are the perfect place for them to multiply, causing you to have a stuffy nose, red, raw patches inside the nose, and sinus headaches.

8. Hormonal imbalances– can be a symptom of candida as well. It is important to recognize that a candida infection can cause worsened menopause/perimenopause symptoms, PMS, low sex drive, migraines, endometriosis, water retention, mood swings, and an inability to lose unwanted pounds. Candida overgrowth causes your body to become inflamed, as the yeast spreads beyond the digestive tract. One of the byproducts of candida can mimic estrogen, leading to a serious hormonal imbalance.

Getting and Keeping Candida Under Control

While it can be nearly impossible to fully eradicate this sneaky fungus, you can take steps to get it—and keep it—under control. Candida generally always lives in your gut—and in small amounts, as it is beneficial. The important thing is to keep it under control.

There are medications that can help kill off candida, but these antifungals often have harsh side effects such as liver toxicity, and candida ‘die-off’. What is candida die-off? Candida die-off may cause symptoms of your yeast infection to temporarily worsen, or it may even cause new symptoms, such as a fever or stomach pain. It is often called the “Herxheimer reaction.” Scientists do not fully understand what causes candida die-off, but it is thought that as the candida cells break open and die, they release harmful substances that temporarily make the symptoms worse.

While medication may temporarily kill of candida, without the necessary lifestyle and dietary changes to keep candida in check, it will just return.

Making dietary, nutritional, and lifestyle changes to keep candida levels low and in balance with the other friendly gut bacteria is the best way to reduce the overgrowth and get candida in check. Preventing candida overgrowth means supporting a healthy immune system in the gut, religiously avoiding sugars and refined carbohydrates, and taking specific probiotics and nutritional supplements.

Here are some simple rules to follow on a Candida Cleanse diet:

1. Avoid all added sugars—sucrose, fructose, cane sugar, beet sugar, glucose syrup, high fructose corn syrup, maple syrup, agave, etc.
2. Avoid processed foods—they are almost always high in carbohydrates, inflammatory seed oils, processed starches and grains, and sugar.
3. Eat non-starchy vegetables—avoid carrots, beets, potatoes, parsnips, squash, corn, etc.
4. Eat low-sugar fruits—strawberries, raspberries, blackberries, cherries, and blueberries okay in very small amounts. Avoid bananas, mangoes, pineapple, watermelon, apples, peaches, plums.
5. Enjoy healthy proteins—grass fed meat, organic free-range poultry, wild caught fish, pastured eggs.
6. Use healthy fats and oils—Avoid all omega 6 processed vegetable oils.
7. Avoid all grains.
8. Fermented foods are ok to eat: plain yogurt, sauerkraut, kimchee, cheeses.
9. Avoid alcohol—especially wine and beer or sugary mixed drinks.

It is most important to avoid all types of sugar. Candida albicans uses the sugar in your diet for fuel and to multiply. It also uses sugar to create biofilms that disguise it from your immune system.

Where possible, you should also avoid inflammatory foods like processed foods, alcohol, and caffeine as much as possible while on your anti-candida diet. By doing this, you can lower inflammation, boost gut health, and speed up your recovery.

You can also help your immune function by getting regular sleep of 7-8 hours nightly, getting outside, and getting 30-60 minutes of exercise daily.

Supplements that Help Fight Candida

Any supplements that help boost the immune system are also helpful in regaining control of candida. Over the last decade, common fungi like candida albicans are beginning to develop resistance against prescription antifungal medications. Many people are resorting to natural antifungals instead. These tend to be well-tolerated, have fewer side effects, and are highly effective.

Caprylic acid–Coconut oil is made up of three fatty acids: caprylic acid, capric acid and lauric acid. Of these, caprylic acid is the most important. Taking caprylic acid during your treatment can get your gut health back in balance and help to prevent candida overgrowth again. Studies have shown caprylic acid’s potency to be similar to prescription antifungals.

Caprylic acid damages the cell walls of Candida yeast cells. The short chain fatty acids penetrate the cell wall, where it enters the cell membrane and ruptures it, destroying the entire yeast cell. Multiple studies have found caprylic acid to be effective at killing Candida albicans yeast cells, as well as reducing symptoms in those with chronic Candida infections.

Oregano Oil– Oregano oil capsules may improve gut health in several ways due to its anti-inflammatory, antifungal, antiparasitic, and antibacterial properties. Research shows that the compounds in oregano oil, carvacrol and thymol, can help to treat small intestine bacterial overgrowth, as well as candida overgrowth. Oregano oil is especially effective in killing off candida albicans in the gut. Yeasts and fungi do not develop a tolerance to oregano oil.

Probiotics—Adding healthy bacteria to your gut can help crowd out the unwelcome guests, and protect your digestive system from further invasions. A high-quality probiotic helps restore the healthy diversity of good bacteria in your intestine. There are also several fermented foods that are also very beneficial, if they do not contain any added sugars. Those foods include plain unsweetened yogurt, kimchee, sauerkraut, and some cheeses.

While probiotic supplements can be an individual fit, the best probiotics to battle candida include:

• Lactobacillus rhamnosus
• L. acidophilus
• L. casei
• L. fermentum
• L. paracasei
• B. lactis
• Bifidobacterium

Berberine—This popular blood sugar-lowering natural supplement is also powerful as an antifungal agent. Berberine is the active ingredient found in barberry, Oregon grape and goldenseal.

A 2016 study found that berberine has antifungal activity against several types of yeast, including antifungal-resistant Candida. Berberine killed off the yeast cells by breaking down the yeast’s membranes. Berberine can also be used alongside antifungal medications to enhance its overall antifungal activity.

Berberine can also be used as an immune stimulant. Its ability to activate macrophages (white blood cells) has been shown to enhance the body’s overall defense system, allowing it to fight not only Candida infection but other invading pathogens.

After your symptoms have subsided, you should continue eating a diet that is high in protein and low starch vegetables, while limiting or avoid grains, fruits, sugar, and high-starch vegetables like white potatoes. Continue to consume fermented foods to help keep your gut in balance and prevent any more candida invasions. Prevention is the key to good gut health.

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References
https://www.mygenefood.com/blog/which-probiotic-strains-get-rid-of-candida/
https://draxe.com/health/candida-symptoms/
https://pubmed.ncbi.nlm.nih.gov/21513811/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667795/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4860025/
https://www.apathtonaturalhealth.com/blog/is-your-sugar-addiction-feeding-your-intestinal-candida
https://www.thecandidadiet.com/why-does-candida-need-sugar/
https://www.medicalnewstoday.com/articles/candida-die-off#causes

The post Candida overgrowth – This Sneaky Fungus Can Take Over Your Body 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… The original article can be found here:

Erectile dysfunction (ED) is not the hardest topic to write on, but it is a sensitive subject matter. Okay, now that I’ve got my bad puns out the way we can get serious.

ED is a very common medical issue with more than three million new cases diagnosed in men every year. The symptoms include an inability to get or maintain an erection during sexual activity. The condition is usually found in men 75 or older, but it can affect middle-aged and younger males too.

Causes of erectile dysfunction

By itself, ED is not dangerous or disabling (except to a relationship). However, it is frequently symptomatic of a deeper physical problem such as atherosclerosis or diabetes. That’s because ED is usually caused by restricted blood flow to the penis, which can be precipitated by cardiovascular problems, hardened arteries and hypertension. However, many other medical issues may impact ED including:

• Hormonal problems (low testosterone)
• Mood disorders (anxiety and depression)
• Type 2 diabetes
• Certain prostate problems
• Substance abuse (including alcohol and tobacco use)
• Poor diet
• The side effect of prescription medications

Traditional treatments for ED

There are a variety of ways to treat ED. Conventional therapies include surgery, penile implants and vacuum pumps. In recent years, prescription medications such as Viagra, Cialis and Levitra have proven popular with many men. However, these conventional pharmaceuticals entail side-effects and they are certainly not for everyone.

Understandably, many men would prefer to improve their sexual performance with an all-natural alternative. With that in mind, here are five natural remedies that can help a man get his mojo back.

1. Panax ginseng

Also known as red ginseng, this has been hailed as the “herbal Viagra.” The plant contains compounds called ginsenosides, which improve functions at the cellular level (including blood flow). Ginseng has been used as a folk remedy for centuries because it has anti-inflammatory properties and can counteract metabolic disorders (like diabetes). But modern scientific studies support its efficacy to treat ED.

2. DHEA

This is a hormone that is naturally produced by the adrenal glands. It is found in both men and women but is converted into testosterone in males. Not surprisingly, deficiencies in DHEA can result in low testosterone, which may result in a diminished sex drive.

Studies have shown that males given DHEA supplements had improved erectile function. The results were particularly striking in males whose ED was due to metabolic disorders like diabetes.

3. Zinc

Zinc deficiencies have been correlated with low testosterone. Most men can get enough of this vital mineral by eating a balanced diet, but aging and the use of prescription drugs can interfere with its absorption. Numerous studies have found a link between adequate zinc levels and a healthy libido. So, men with ED may want to consider eating more zinc-rich foods (oysters, spinach, beef, shrimp, wheat germ and pumpkin seeds are considered good sources) or consider taking supplements.

4. Ginkgo biloba

If you can’t remember the last time you had sex, then ginkgo biloba is an herbal supplement to consider. The herb has been used in Chinese medicine for centuries and scientific evidence suggests that it improves blood flow. Recent research has focused on its memory-enhancing properties, but as Dr. Richard Harris, a urologist with the Loyola University Health System notes, “An erection is just blood in and blood out. Any ED treatment that improves blood flow may help.” A 1998 study found that gingko had an 84 percent success rate when it came to treating ED related to depression. Now, that’s medical news that should give men a psychological boost.

5. Lifestyle changes

Your lifestyle can have a huge impact on the libido. Obesity, alcohol abuse and lack of exercise are all correlated with a diminished sexual drive. On the other hand, the following factors are positively associated with healthy erectile function:

• An active lifestyle
• Maintaining a normal weight
• Eating a varied diet
• Keeping blood pressure within normal range
• Avoiding cigarettes, junk foods and excessive alcohol

In particular, getting regular exercise and choosing foods high in flavonoids can help improve cardiovascular health, which is often a huge factor when it comes to ED. Foods high in flavonoids include tea, dark chocolate and pistachio nuts. That’s right, studies show that consuming pistachios can improve erectile function. Medical experts say pistachios may be small compared to other nuts, but physicians and nutritionists agree that this is one instance where size doesn’t matter.

The post 5 Natural Remedies for Erectile Dysfunction 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

Cow’s milk has been around for thousands of years, but many people either have a lactose intolerance, dairy allergy, or may be following a special diet and avoid dairy cow products entirely. Because of this, there is an explosion of alternative milks available, many of them not so nutritious and high in sugar and fillers. There’s a milk war going on out there.

Alternative milks are made from almonds, cashews, hemp seeds, coconut oil, macadamia nuts, rice, oat, and soy. The bad news is these milks are not that healthy and contain relatively little of the primary ingredient. Many of these so-called ‘healthy’ plant milks could be classified more as a processed food than a ‘natural’ food. Most non-dairy milks are poor copies of milk from an animal. Most plant-based milk is full of water, fillers like guar gum and carrageenan which can be irritating to the digestive tract, and often, sugar.

However, there are some other types of ‘real’ alternative milk now more available in grocery and health food stores, that come from goats and sheep. Given that these types of milk come from real animals, they do tend to have more nutrition than any of the plant-based choices—especially in terms of protein, healthy fats and vitamins and minerals. If you happen to have a dairy allergy or lactose intolerance, these other types of milk may work better for you. Let’s investigate, shall we?

Cow Milk

I’ve had a dairy allergy for years and years. It used to make me congested, have dark circles, cause acne, have a cough, and become extremely depressed and anxious. Cow dairy allergies are very common, and dairy is often the culprit behind a myriad of health issues. Allergies, sinusitis, colds, chest congestion, eczema, skin rashes, SIBO, joint aches, inflammation, depression, and more are often tied to dairy allergies.

Cow’s milk has long been promoted as a health food, although there are a number of problems with commercial (nonorganic) pasteurized dairy products. You may be surprised to learn that many studies show commercial pasteurized milk can play a role in a variety of health problems, including: breast cancer, diabetes, prostate cancer, rheumatoid arthritis, atherosclerosis, anemia, MS, leukemia, other autoimmune diseases and ovarian cancer. Commercially processed and pasteurized dairy has also been linked to health problems in children including colic, juvenile diabetes, ear infections, asthma and bedwetting.

Also, if you happen to be sensitive to gluten, you are very likely to have a dairy sensitivity as well. Casein is the primary protein found in milk, and is often the basis for dairy allergies. The casein molecule is very similar to gluten, the protein found in wheat. A large proportion of people who react to gluten also react to cow’s milk products, and vice versa.

Then there is the whole issue of the inhumane treatment of factory farmed dairy cows, the poor health of the cows, and milk contaminated with blood and white blood cells (pus). There are hormones given to keep the cows lactating, antibiotics to fight off infections and increase growth, and pesticides from the grass, feed/grain they are eating.

Virtually all of the milk sold commercially in the US has been pasteurized and homogenized, and is generally from grain-fed, feedlot cows who have been raised in unhealthy, inhumane, crowded conditions.

On the good side, if you have access to grass-fed milk, you can get far better nutrition, and grass-fed and unpasteurized raw milk is far, far, healthier.

Grass fed dairy has some of the highest amounts of Conjugated Linoleic Acid (CLA) of any foods. CLA is a special type of healthy fat that has many benefits including: helping you burn more fat, boosting muscle growth, strengthening the immune system, and lowering food allergy reactions. And grass-fed raw dairy milk contains around 5 times more CLA than the commercial, pasteurized milk you buy at your local grocery store.

Grass-fed dairy also contains high amounts of anti-inflammatory omega 3 fats and a better ratio of omega 3 to omega 6 fatty acids. Omega 6 fatty acids are often higher in animals on a grain fed diet. Omega 6 fats are more inflammatory, and our diets should contain low amounts of omega 6 fats and higher amounts of omega 3 fats.

Grass-fed dairy also contains a vitamin called K2. Vitamin K2 is a unique vitamin that helps escort calcium into the bones and teeth, rather than the bloodstream where calcium deposits can accumulate in the blood vessels and kidneys.

Raw milk is an even better version of a healthy milk to drink. Raw and grass-fed milk is probably the healthiest version of milk you can get from a cow. Raw milk has even more healthy vitamins, minerals, enzymes, and protein, than pasteurized milk. These nutrients are destroyed in the pasteurization process.

Unpasteurized raw milk also contains lactoferrin, which is an effective antioxidant, anti-fungal, antibacterial, antiviral, anti-inflammatory, anti-cancer agent and immune-boosting powerhouse. Because of its powerful antimicrobial activity, its presence in raw milk helps to prevent dangerous pathogens from multiplying.
Pasteurization kills this protein molecule.

Raw milk also contains a couple of valuable enzymes: lysozyme, and lactoperoxidase. These immune-enhancing substances, along with immunoglubulins, help your body fight off viruses, bacteria, and toxins.

Raw milk contains a broad selection of vitamins and minerals, ranging from calcium and phosphorus to vitamins A and D, and magnesium, in perfect balance. Raw, grass fed dairy also contains plenty of vitamin K2, which is so valuable in helping the body absorb calcium. Only grass-fed milk, cheese and butter contains this important nutrient.

There are also more than 60 functioning enzymes in raw milk, not present in pasteurized milk, that perform an amazing amount of work. These enzymes in milk assist in the digestion process and help the body break down and use all the healthy nutrients that milk contains.

About Dairy Allergies

Cows’ milk can contain either one of two types of casein protein molecules, named A1 or A2. Regular milk from cows can contain both A1 and A2 casein proteins, but most commercial dairy products contain just A1. Some cows—usually heritage breeds, have milk that only contains A2 protein.

Milk with the A1 type of casein is the type that often causes allergic or sensitivity reactions. When these proteins are digested, these proteins are what is often associated with health issues, such as cardiovascular and autoimmune disease.

The science on A1 vs A2 types of milk suggests that A2 milk may not cause allergic reactions, digestive issues, increases in inflammation, risk of heart disease or other health issues in many people. Due to the better tolerance of A2 milk, many dairy farmers are beginning to bring this type of milk back.

Bottom Line

Commercial, pasteurized milk is highly allergenic, short on nutrition, absent of important enzymes, and can increase the risk of certain diseases. It’s also full of hormones, antibiotics and other toxic byproducts.

The absolute healthiest choice for cow’s milk is raw, unpasteurized milk from A2 cows that are grass-fed. This type of milk is high in usable protein, healthy fats, enzymes, and easily tolerated by those who are sensitive.

Goat Milk

Goat milk has been around probably longer than milk and milk products from cows. In the Middle East, goats were considered the first domesticated species around 8000 BC. Goat milk is one of the most popular and commonly consumed types of dairy in the world. Nearly three quarters of the world’s population consume goat milk in some form.

Goats are far easier to keep, can graze in rocky and mountainous areas with steep slopes where cattle cannot go, and require less grazing space per goat. Goats can adapt well to a variety of climatic conditions. In addition, goats can consume many types of forage and grass that cattle cannot.

Goats need less water per gallon of milk produces over cows. And goats are far easier on the environment producing nearly 20 times less methane per kilogram of body weight than cows. In many underdeveloped countries, goat milk is a primary food source of calories, vitamins, minerals, protein, and fats.

Goat’s milk is an excellent source of several essential nutrients, including calcium, phosphorus, and vitamin B12. This 2022 review published in the Journal Dairy, found that goat’s milk was similar to cow’s milk in terms of nutrient composition, and contains several additional bioactive compounds that also contained health benefits.

A 2019 study published in the Journal Nutrients, found that goat’s milk had a higher calcium bioavailability compared to cow’s milk, which could potentially improve bone health. Another study showed that consuming goat’s milk was associated with improved bone density in postmenopausal women, and better iron uptake in anemic persons.

Goat’s milk may be easier to digest than cow’s milk, although goat’s milk does contain A1 casein, similar to the casein in cow’s milk. This 2020 study found that goat’s milk was less inflammatory and more easily tolerated than that of cow’s milk. Goat’s milk contains several compounds including, conjugated linoleic acid (CLA) and oligosaccharides that help to reduce inflammation, especially in situations of gut inflammation.

And remember the discussion about A1 casein and A2 casein? While most cow’s milk products contain primarily A1 casein, thought to be responsible for many allergic reactions, goat’s milk—as well as sheep’s milk contain mostly A2 casein which is far more easily tolerated and therefor easier to digest—without the negative health risks.

Goat milk contains more healthy, monounsaturated, polyunsaturated fatty acids, along with short chain and medium chain triglycerides, all of which are known to be beneficial for human health. And unlike cow’s milk, goat milk does not separate if left to settle. Goat milk does not need to be homogenized, unlike cow’s milk. Homogenized milk has been thought to be a contributing factor in heart disease.

The downside of goat milk is that many people who have a reaction to cow’s milk may also react to goat’s milk, whether from the lactose or the casein.

Goat milk has a ‘goat-y’ flavor that is usually strong and distinct, and unless you are familiar with the taste of goat milk and goat milk products, it may be an unpleasant flavor.

Many goats are raised under similar inhumane conditions as cows, where the babies are separated from their mothers shortly after birth, they are crowded together in unsanitary factory farms, undergo painful procedures to stop their horns from growing and never get to graze on grass.

Bottom Line

Goat milk may be more readily available in some parts of the world, and can be a sustainable primary food source of healthy calories, vitamins, minerals, protein, and fats. Goat milk may be an alternative for babies who cannot handle cow dairy or formula made from cow’s milk, and may be suitable for those with allergies to cow dairy. Goat milk also contains more healthy fats and nutrients than cow’s milk. Goat milk has a strong flavor and may not be palatable to everyone. Goat milk is generally slightly more expensive than cow’s milk.

Sheep Milk

Sheep’s milk is a nutritious and valuable food source that has been consumed thousands of years. The extraordinarily long lives of Bulgarian shepherds are often thought to be attributed in part to the healthy benefits of sheep milk.

Sheep milk is rich source of high-quality protein, healthy fats, vitamins, and minerals. Sheep’s milk has a smooth, creamy texture and mild flavor, making it preferable to many people. Sheep milk is used in the production of several very popular cheeses including Roquefort, feta, and pecorino.

Sheep’s milk is the highest in nutrients compared to cow and goat cheese. When you compare sheep’s milk to cow and goat milk, it contains higher protein more calcium, more iron, magnesium, zinc, thiamin, riboflavin, folate, vitamins B6, B12, and vitamin D. It also contains more fat including medium chain fatty acids, linoleic acid, and monounsaturated and polyunsaturated fats, along with omega 3’s.

Sheep milk contains twice the amount of fat compared to goat and cow milk. The fat globules in sheep milk are also smaller, making the milk is creamy and homogeneous. The smaller fat globules are also more easily digested and are less likely to cause high cholesterol.

Sheep’s milk is very high in protein, making it an impressive source of protein (sheep 5.4 gms per 100gms of milk; cow milk 3.2gms, and goat milk 3.1 gms).

Sheep’s milk nutrients make it a valuable and nutritious food to fight cancer, boost the immune system, fight birth defects, boost brain health, and reduce the risk of heart disease.

As with many varieties of milk, sheep’s milk contains an impressive variety of minerals, including zinc, phosphorous, magnesium, and calcium, all important for boosting bone mineral density. In fact, sheep milk contains approximately 36% more calcium than cow milk and 31% more than goat milk. and its generous amount of vitamin K2 helps to get the calcium into bones and teeth, which it should be.

Sheep’s milk is also more easily tolerated by people who may be sensitive or allergic to goat or cow milk, due to the fact that sheep milk only contains the A2 casein, and none of the A1 casein that people often react to.

In addition, Sheep’s milk has been shown to be easier to digest than cow’s milk due to its unique protein and fat structure. According to a study published in the Journal of Dairy Science, people with lactose intolerance were able to tolerate sheep’s milk better than cow’s milk

The Downside of Sheep’s Milk

Due to the limited time of the year that most sheep produce milk, which is generally around 6 months a year, constant cultivation is more difficult, which is why sheep milk and related products are typically more expensive and harder to find. Sheep also produce smaller amounts of milk than either goats or cows. Because sheep’s milk is less commonly consumed than cow’s milk, it may be harder to find, and more expensive to purchase.

Bottom Line

Overall, both sheep’s milk and goat’s milk have greater health benefits than cow’s milk, especially commercially raised dairy cows. Both sheep and goat’s milk may be a good option for individuals who have difficulty tolerating cow’s milk.

While sheep’s milk is a bit more expensive, sheep’s milk wins for better nutrition, better fat content, higher protein and more tolerable to those who may be allergic to cow’s milk and/or goat’s milk—both of which contain A1 casein. Sheep’s milk also wins for the amazing, smooth, creamy, mild taste. Give it a try if you see it in your local grocery store. It’s well worth it!

References
https://www.truthaboutabs.com/fbk-physical.html?hop=m231g
https://www.doctorkiltz.com/a2-milk/
https://www.webmd.com/diet/goat-milk-are-there-health-benefits
https://www.marksdailyapple.com/10-common-arguments-against-dairy-consumption-explored/
https://www.mindbodygreen.com/articles/goat-milk-vs-cow-milk
https://www.intechopen.com/chapters/39464
https://www.doesanddivas.com/health-benefits-sheep-milk/

The post Cow Milk vs. Goat Milk vs. Sheep Milk—Which is Healthier? 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

We all want to stay young, energetic, and healthy forever. But unfortunately, that isn’t entirely possible. Longevity is much more than just living a long life, longevity means living the longest, healthiest life possible.

There is good news for all those longevity enthusiasts out there: certain nutrients can actually help slow down the aging process. Longevity is a hot scientific topic these days, and many lifestyles, health habits, nutritional supplements, and medications are now being studied to discover their role in slowing the aging process.

Longevity is more about the “health span” of life, which can be defined as the period of one’s life that one is healthy. A more specific definition is being free from serious disease for as long as possible.

Successful aging means protecting your physical body as well as your mental health. Often, when we do things that are healthy for our physical bodies, these actions benefit our brain health as well. And vice versa. Exercise, for example, is one of the best ways to help protect both our physical health AND our mental health. Our bodies are all interconnected systems, so usually what helps one part of the body, helps the rest of the body.

That is one of the ways we look at nutrients and other supplemental substances—do they benefit more than one system in the body?

One of the most promising new areas of research has to do with energy pathways and metabolism. And one of the most promising supplements in this area is a natural substance called Berberine.

One of the most consistent findings in longevity research is the simple intervention of caloric restriction (CR) for expanding the lifespan. CR protects the body from the deterioration of biological functions, and reduces the risk of diabetes, cardiovascular disease, and even cancer.

Caloric restriction is defined as caloric reduction of around 20-40% in intake. Beneficial health effects have been shown in organisms such as yeasts, mice, all the way up to Rhesus monkeys and humans—and ongoing research is being conducted with humans.

More recent research has shown that periods of fasting and restricting eating to active hours also boost health. Other scientific studies show that those that lived the longest had much better metabolic health, lower overall blood sugar and better insulin sensitivity.

This is where berberine comes in. Berberine has been receiving plenty of scientific attention because of its ability to regulate blood sugar levels and to activate the longevity pathway AMPK (adenosine monophosphate-activated protein kinase) which is your metabolism’s “master switch.” AMPK is an enzyme found in cells, that helps regulate cell energy.

ATP, or adenosine triphosphate, is an energy-carrying molecule that is found in the cells of all living things. ATP obtains energy from the breakdown of food, and releases it to fuel other cellular processes.

When ATP (Adenosine Triphosphate) levels in the cells are low, berberine activates AMPK which in turn regulates the signaling pathways to replenish ATP supplies in cells and ramp up fatty acid oxidation. So berberine helps to boost your energy by telling the body to burn more fat for energy.

What is Berberine?

Berberine is an alkaloid compound made from plants such as the barberry plant. Berberine is being researched to be one of the most effective natural supplements available in terms of longevity, blood sugar metabolism, heart disease, cancer, weight loss, and diabetes management.

Berberine has some pretty awe-inspiring health benefits and impacts your body at the molecular level. Berberine is one of the few supplements that has been found to be as effective as a pharmaceutical drug—in several different ways.

Weight Loss

Because one of the primary actions of berberine is to lower blood sugar and mimic calorie restriction, berberine is effective in helping people lose weight. A study on the effects of berberine on body fat showed that a 500mg supplement of berberine three times a day (standard sized dose) for just 12 weeks, resulted in an average loss of 5 pounds—with no other lifestyle modifications such as calorie restriction or exercise. Body fat was reduced by 3.6%. Another study of people taking berberine showed an overall reduction in BMI—from 32 to 27.

Cholesterol-Lowering

This same study showed that participants’ cholesterol was also reduced cholesterol—primarily LDL and triglycerides—two types of blood lipids doctors consider to be risk factors for heart disease and strokes.

In this study, overall cholesterol was reduced by .61 mmol/L or 24 mg/DL. LDL decreased by 25mg/DL and triglycerides were reduced 44mg/DL.

Berberine studies have also documented lower apolipoprotein B by 13-15%, a critical risk factor for heart disease and strokes. Apolipoprotein B is a protein involved in metabolism of lipids and is the main protein component of lipoproteins like very low-density lipoprotein (VLDL), and low-density lipoprotein. VLDL is considered a major factor in heart disease.

According to some studies, berberine works by inhibiting an enzyme called PCSK9, which allows the body to remove more LDL and VLDL from the bloodstream.

Berberine and Diabetes

Berberine has been studied for its effects on blood sugar. Study results showed a significant blood glucose-lowering effect with berberine. In one study, berberine was found to significantly decrease HbA1c levels in diabetic patients.

The effect of decreasing HbA1c was comparable to that of metformin, a widely used pharmaceutical oral hypoglycemic medication, also known as Glucophage. Several impressive studies show that berberine can lower blood glucose as effectively as metformin–without the negative side effects.

Taken alone, as monotherapy, berberine improved all glycemic parameters including HbA1c, Fasting Blood Glucose (FBG) and Postprandial Plasma Glucose (PPG).

Berberine also decreased insulin resistance, helping to make the body more insulin sensitive, which makes insulin do its job at lowering blood glucose more effectively. In addition, berberine–

• Increases glycolysis, the breakdown of glucose inside cells.
• Decreases glucose production in the liver.
• Slowed the digestion of carbohydrates.
• Increase the number of beneficial bacteria in the gut.

Two of the best-known peer-reviewed studies published in the journals Metabolism and the Journal of Clinical Endocrinology compared berberine in one group to metformin (Glucophage) in another group. The berberine group had very similar blood sugar-lowering effects as the metformin group.

• Hemoglobin A1c decreased from 9.5% to 7.5%
• Fasting blood glucose (FBG) decreased from 190.8 to 124.2 mg/dl
• Postprandial blood glucose (PBG) decreased from 356.4 to 199.8 mg/dl
• Triglycerides from 100.5 to 79.2 mg/dl

In addition, utilizing berberine also effectively reduced the patients’ triglycerides, LDL cholesterol, and blood pressure–three things that metformin does not.

Berberine and Cancer

Berberine’s health and longevity benefits are not limited to just blood sugar and cholesterol. Berberine is being studied for other health benefits including its ability to kill cancer cells and prevent their spread. Research conducted thus far has shown that berberine is effective at stopping the growth and spread of several different types of cancer including breast, lung, gastric, liver, colorectal, ovarian, cervical, and prostate cancer.

Berberine’s mechanisms of action include inhibiting cancer cell growth, suppressing cancer metastasis, inducing apoptosis (cancer cell death), activating autophagy (cell cleanup of dysfunctional cells), regulating the gut microbiota, and improving the effects of anticancer drugs and other natural anticancer supplements. Berberine has also been found to have a synergistic effect when paired with curcumin (the active ingredient in turmeric), as well as several anticancer drugs.

This study published in Biomed Research International reported the synergetic anticancer activity of curcumin and berberine, inducing a cell death of more than 77%, compared to pure berberine, which was <45% and curcumin with <54% on average.

Other recent studies have shown that berberine can be used in combination with chemotherapy agents. Berberine seems to boost chemosensitivity, making the chemotherapy drugs more effective at lower doses, while reducing the unpleasant side effects of the chemotherapy.

Other Health and Longevity Benefits

Berberine also possess strong anti-inflammatory and antioxidant effects, fights depression, helps prevent or reverse fatty liver disease, reduces risk of heart failure, and fights harmful pathogens such as bacteria, viruses, parasites, and fungi. It is safe to say that berberine is a healthy longevity supplement with many different actions. These positive health effects are so powerful that scientists believe that berberine truly can add to a person’s healthy longevity.

Researchers are hard at work trying to isolate and study substances in berberine that make it such an effective and powerful natural longevity supplement.

How to Take Berberine

Many studies discuss dosages of berberine from 500mg to 2700mg daily. A usual dose is 500 mg, three times daily before meals.

Berberine has a short half-life lasting only a few hours, so it is critical to spread your dosage several times daily to attain steady blood levels.

In general, berberine has an excellent safety profile. The main side effects of berberine are some reports of constipation, cramping, diarrhea, flatulence, or stomach pain.

Berberine is not very bioavailable, but new forms of berberine are becoming available as berberine hydrocholoride or liposomal berberine to help its absorbability.

While berberine has been compared to metformin, the diabetes medication, berberine has health and longevity qualities far beyond what metformin is capable of, with its long list of lipid-lowering, blood sugar lowering, cancer-fighting, heart disease fighting, AMPK-activating actions. As a natural supplement, it also has far fewer negative side effects than metformin as well.

While it’s attractive to just take a pill that helps to increase longevity, don’t forget the massive health and longevity benefits of exercise for both your brain and body, the power of a good night’s sleep, the rejuvenating effects of getting outside, the relief of stress reduction and the importance of lowering inflammation.

Here’s to your health on your 100th birthday!

References
https://www.testing.com/tests/apo-b/
https://www.britannica.com/science/adenosine-triphosphate
https://youthandearth.com/blogs/blog/berberine
https://longevity.technology/lifestyle/berberine-benefits-side-effects-and-dosage/
https://my.clevelandclinic.org/health/articles/24058-autophagy
https://longevity.technology/lifestyle/how-long-does-it-take-for-berberine-to-work/

The post Is Berberine the New Longevity Solution? 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

Are you at increased risk for bone fractures? The answer is most likely, yes—if you are over the age of 50. You probably have already heard of osteoporosis. This condition bone breakdown at a much higher rate, making your bones more fragile and putting you at a much higher risk of bone fractures.

Osteoporosis can be a silent killer. It’s an often-underdiagnosed condition, discovered when it’s too late to reverse. However, learning to prevent this condition before it develops into full-blown osteoporosis is the key to a longer, healthier life.

Before osteoporosis develops, a bone condition called osteopenia occurs. Osteopenia is a condition of low bone density, meaning the bones are not as strong as they should be. Osteopenia literally means, “poor bones”. Osteopenia often leads to osteoporosis, which is generally very difficult, if not impossible to reverse once your bones get to this point.

Prevention is key.

How Many People Suffer from Osteopenia or Osteoporosis in the United States?

Combined, the estimated number of adults with osteoporosis or osteopenia is 53.6 million, representing approximately 54% of the US adult population ages 50 years or older. A report from the Centers for Disease Control and Prevention also finds that more than four times as many women as men have either osteopenia or osteoporosis. Asian and Caucasian women seem to have the highest tendency towards low bone mass, while African Americans seem to have higher bone density.

The skeleton is made of living, dynamic tissue that requires proper nutrition, exercise, and care that the rest of the body needs for good health. Further, your bones actually play an important role in metabolism, hormone production, blood cell formation, and immune health. Bone health becomes even more critical as we age. Few things in the body are as important to your longevity, mobility, and quality of life–as your bone health.

How Our Bones Grow, Develop and Function

Your skeleton is a living organ that not only provides a protective structure for your soft tissues and organs, but it also serves as the storehouse for essential minerals used by the body.

Bones are continuously in a process of tearing down old bone tissue and growing new bone tissue through a process called remodeling. Bone remodeling involves the removal of older, more brittle, mineralized bone. This older bone is broken down through a process called “resorption” and sent to the kidneys, where it comes out in the urine. New bone matrix is laid down that then becomes hardened and mineralized.

Bone remodeling consists of three phases:

1. Resorption, which is when osteoclasts digest old bone and get rid of it.
2. Reversal, when mononuclear cells prepare the resorbed surface for osteoblasts, which generate a newly synthesized, bone matrix.
3. Formation is the phase when osteoblasts lay down new, stronger, and more resilient bone structure, until the resorbed bone is completely replaced.

This process of bone remodeling adjusts the structure of the bone to meet the changing mechanical needs of the body. In other words, if you are stressing your bones (in a good way) through weight resistance training or running or other weight bearing activities, your body will stimulate new, stronger bone tissue to grow, which helps to strengthen, protect, and repair the existing bone matrix.

Therefore, weight resistance training and other stresses to the bones are the key to prevention of osteoporosis or osteopenia. Bone remodeling goes on all through a person’s life cycle, although peak bone mass usually occurs around of 20-30 years.

Bones also serve as a mineral storehouse which is affected by hormones that respond to changes in blood calcium and phosphorus. When calcium and phosphorus are in short supply in the body, the hormones that regulate these minerals will take them out of the bones to serve more vital functions in other systems of the body. These hormones include parathyroid hormone, calcitriol, growth hormone, cortisol, thyroid hormone, estrogen, progesterone, and testosterone.

When bone loss from excess bone breakdown, combined with low levels of bone rebuilding occur, osteopenia, or ‘thinning’ of the bones occurs, and if this process continues, osteoporosis will be the result. Osteoporosis literally means “porous bones”. This leads to very weak, brittle bones that can easily break with little force. Osteoporosis is officially diagnosed when there is a bone mineral density (BMD) of 2.5 standard deviations below the mean of healthy young individuals.

The scary fact about both osteopenia and osteoporosis is that these bone conditions are usually silent, developing over many years, and going unnoticed, until you experience a bone fracture. With osteoporosis can come major bone breaks, causing problems with healing, mobility, disability, and even life-threatening complications. In the elderly, there is an increased risk of death. About 20 percent of seniors who break a hip are still at high risk of dying within one year.

The most common symptoms of osteoporosis include:

• Fractures, most commonly in the hip, the spine or wrist bones.
• Limited mobility, along with difficulty completing everyday activities.
• Bone pain, which can be both permanent and intense.
• Loss of height or more than one inch.
• Hunched or stooped posture. “Dowager’s hump” which occurs when the vertebrae in the upper back become weaker or develop tiny breaks in the bones.

What Causes Osteopenia and Osteoporosis?

Often, chronic inflammation anywhere in the body can increase the risk of low bone mass. Low bone mass is usually caused by a combination of factors including:

• Being female
• Asian descent or northern European descent; having a small frame or being thin
• Sarcopenia, or low muscle mass
• Celiac disease or non-celiac gluten sensitivity (even undetected gluten sensitivity)
• Chronic inflammation in the body leaching minerals from bones, causing osteoporosis
• Sedentary lifestyle with no stress on the bones
• Diet—High sugar, processed foods, alcohol, soda
• Smoking cigarettes
• Too much calcium in diet or from supplements (higher than 500mg/day) which causes an imbalance in the other important minerals needed for bones
• Decrease in estrogen and progesterone in women (hysterectomy, perimenopause, or menopause), low levels of testosterone in men
• Aging
• High thyroid /hyperthyroid condition
• Nutritional deficiencies in vitamin D, vitamin K2, magnesium, phosphorus, boron, and other trace minerals
• Long term use of certain medications
• High chronic stress levels
• Extreme weight loss, severe dieting, malnutrition, poor protein intake

A variety of other health conditions can also lead to osteoporosis due to the inflammation involved, disease process itself, or medications used. These health conditions include:

• Breast, prostate cancer, or other sex-hormone related cancers
• Diabetes, type 1 or 2
• Hyperparathyroidism
• Cushing’s syndrome
• Inflammatory bowel disease
• Autoimmune diseases including rheumatoid arthritis (RA), lupus, multiple sclerosis, Graves’ disease
• Parkinson’s disease
• Female athlete triad–irregular/absent periods, premature menopause
• AIDS/HIV
• Chronic obstructive pulmonary disease (COPD), including emphysema
• Chronic kidney disease
• Liver disease, including biliary cirrhosis
• Organ transplants
• Spinal cord injuries

In addition, certain medications taken over a long period of time can also decrease bone density. These medications include:

• Corticosteroids
• Thyroid Supplements
• Hormone Blocking Drugs
• Certain Diabetes Medications
• Proton Pump Inhibitors or Antacids
• Mood Stabilizers Containing Lithium
• Some Blood Thinners
• Loop Diuretics
• Some Anticonvulsant Medicines for Epilepsy
• Antiretroviral Therapies
• Tramadol Pain Reliever

Diagnosing Bone Density

Prevention of bone loss is much easier than trying to reverse bone loss—especially when your bones become so thin and brittle that you are diagnosed with osteoporosis. Early diagnosis and monitoring of your bone health is key, especially if you are at risk of any of the above conditions.

Most physicians use a Bone Mineral Density test (BMD) often with a low-energy x-ray called a DEXA scan. Other tests used to help detect bone density include looking at medical history, urine and blood tests and checking inflammation levels in the body.

Conventional Treatment for Osteoporosis

Conventional medical treatment for osteoporosis usually involves prescription medications. There are a wide variety of medications available that act on your bones, your hormones, or other physiological functions. Doctors will also recommend exercise and taking calcium supplements.

Conventional treatment of osteoporosis is usually treated with a class of drugs called Bisphosphonates. These drugs include Fosamax, Boniva, Actonel, Alendronate, Actonel, Atelvia, Reclast, Zometa and more.

Bisphosphonates work by inhibiting the osteoclasts that tear down old bone tissue for resorption. Since osteoporosis is caused by too much bone resorption, bisphosphonates seem to make sense in the treatment of osteoporosis. Bisphosphonates, however, have been noted to have a significant collection of adverse side effects.

Yes, they do help to reduce some vertebral fractures by an average of about 49%. However, vertebral fractures are not the most dangerous type of fractures. Hip and leg fractures are. These kinds of fractures reduce mobility drastically and even with surgery, recovery can be slow, and there is an increased risk of death due to the fracture, the recovery process, and the lack of mobility.

Unfortunately, bisphosphonates are not very good at reducing hip and leg fractures. A review of the published studies with over 27,000 patients, found that taking alendronate (Fosamax) risedronate (Actonel) or etidronate (Didronel) does not reduce hip fracture risk in people who had not previously suffered a hip fracture. And in the cases of Actonel and Didronel, they did not prevent hip, leg, or vertebral fractures.

Other serious adverse effects of bisphosphonates include esophageal bleeding, stomach or esophageal ulcers, death of the jawbone (osteonecrosis) vomiting, bone pain, nausea, and acid reflux.

Bisphosphonates promote bone density by increasing the minerals in the bone. They do not build bones by promoting the connective tissue growth, which is also necessary for healthy bones. Because they inhibit the dynamic bone remodeling and rebuilding stage of bone growth, the bones themselves become hardened—but very brittle—and more prone to breaking.

Consequently, while bisphosphonates seem to help prevent osteoporotic bone fractures in the early years of treatment, beyond 5 years, femur fracture risk increases.

Natural Treatments for Osteopenia and Osteoporosis

The very most important thing you can do for your bone health is prevention. Bone health is critically dependent on getting the proper nutrients in the diet, effective and healthy ‘stress’ on the bones, and supplementing if necessary.

You can prevent bone loss by knowing your bone density, especially early on, so you can catch bone loss and take steps to prevent it. Frequent screening for bone density, every few years past the age of 40, is crucial to catch this bone disease before it gets too far.

It’s also prudent to check inflammation levels since inflammation is one of the leading contributors to bone loss. You can help lower inflammation in the body by avoiding processed foods, omega 6 vegetable oils, sugar, and grains.

Some inflammatory markers to ask your doctor to check include: hs C-Reactive Protein (CRP), erythrocyte sedimentation rate, plasma viscosity, fibrinogen, ferritin, and several other acute phase proteins.

Bones need stress to become stronger and to stay strong. You can place healthy stress on your bones by strengthening your muscles–the muscles pull on the bones, which helps make them stronger. Weight resistance is also an excellent way to stress your bones to add density.

Nutrition and Supplements for Stronger Bones

Calcium–While most conventional doctors will direct you to take in more calcium, calcium is usually not the problem. In fact, people in the United States have one of the highest intakes of calcium, through dairy products and calcium supplements, yet, the US also has one of the highest rates of osteoporosis in the world.

In this study published in the New England Journal of Medicine, Harvard researchers evaluated evidence on dairy consumption and health outcomes, including growth and development, cancer risk, bone health, and body weight.

The conclusion was that high consumption of dairy products does not protect against bone fractures in adults and it may increase the risk for fractures, prostate cancer, and endometrial cancer. Evidence does not support an increase in dairy products for calcium.

Magnesium—In terms of bone health, magnesium is often defined as the forgotten mineral. Magnesium and calcium must exist in the proper balance for bones to absorb these minerals. It is known that a magnesium deficiency will contribute to osteoporosis by acting directly on the bone cells and indirectly by impacting on the secretion and the activity of parathyroid hormone (which governs bone health) and by promoting low grade inflammation.

Evaluating Magnesium/Calcium balance seems to be one of the more important assessments in terms of measuring bone density, but it is often overlooked. Optimizing Mg intake might represent an effective and low-cost preventive measure against osteoporosis in individuals with Mg deficiency (which includes about 80% of the population).

Protein–Protein makes up about half the volume of bone and about one-third of its mass. In healthy bones, the bone matrix is undergoing continuous turnover and remodeling, and an adequate supply of amino acids and minerals are needed to support the formation and maintenance of bone across the life span. Older adults tend to eat less protein than younger people, but because they need to feed not only their muscles–but their bones–older adults should be sure to include plenty of high-quality protein in their diets.

Vitamin K2—Vitamin K2, or menaquinone, is an often-overlooked vitamin which serves a very important role in bone density. While vitamin K1 comes mostly from leafy greens, it is a little more difficult to get vitamin K2 from our diets. Vitamin K2 is found primarily in grass fed dairy, sauerkraut, natto–a Japanese dish made from fermented soybeans, and grass-fed butter, meat, liver, and egg yolks.

Vitamin K2 works with vitamin D to help shuttle calcium in the body out of the blood vessels and into the bones and teeth. Vitamin K2 can lower the risk of cardiovascular damage and improve overall heart health, and bone health. According to this 2015 review article, K2 activates a protein that prevents calcium deposits from forming in the walls of blood vessels. Instead, vitamin K-2 promotes healthy bone mineral density by working with osteocalcin, a protein that binds calcium to bones and teeth.

Vitamin D—Vitamin D is a very important part of bone density. Research shows that inadequate vitamin D intakes can lead to bone demineralization. Low vitamin D levels can lead to decreased calcium absorption and ultimately a release of calcium from the bones to maintain circulating calcium concentrations. Continuous bone turnover and resorption can weaken the structure of the bones and increase the risk of fracture through secondary hyperparathyroidism. This can lead to the development of osteomalacia and osteoporosis.

Omega 3 Fatty Acids– Omega-3 fatty acids found in fish oils have been shown to decrease markers of inflammation and decrease death due to heart disease. Several studies in animals suggest that fish oil (with high levels of EPA and DHA) supplementation inhibits bone break down. Omega 3’s also helps to increase the amount of calcium absorbed from the diet and enhance the calcium placement in the bones.

Anything that causes inflammation will also activate the osteoclasts, the bone cells that break down old and brittle bone material. Once this happens, the osteoblasts are supposed to move in and start rebuilding new bone. However, when inflammation becomes chronic, it causes the bone-breakdown portion of remodeling to go into overtime. Too much osteoclast activity causes more bone thinning.

Your osteoclasts are only supposed to remove old and brittle or damaged bone. A job they do very efficiently. Then, they’re supposed to clear out and let the bone-building osteoblast cells start the more time-consuming job of rebuilding new bone to replace the bone your osteoclasts have removed.

But when inflammation is chronic, bone osteoclasts go into overtime. Since building new bone takes much longer than breaking down old bone, too much osteoclast activity can result in bone thinning (or osteopenia) and, ultimately, in osteoporosis. That’s where the omega 3 fatty acids come in.

Omega 3 fatty acids tune down the inflammatory signaling that causes the accelerated bone breakdown. So, omega 3 fats slow down bone loss and protect the bones.

Collagen—Collagen is a protein found abundantly in the body. It is used to make up the connective tissue, joints, ligaments, and tendons. Collagen is also what provides structure to the skin to help it look younger. Collagen is by far, one of the major substances in the bones.

As we age, collagen production in the body decreases, along with bone mass. Collagen supplements can inhibit the bone breakdown process that can lead to weakened bones and osteoporosis. Collagen also helps the bones retain their resilience and help prevent the brittleness that can occur with bone mass loss.

In this 1-year study, women took a calcium supplement with 5 grams of collagen or the calcium supplement without collagen. At the end of the study, the women taking the collagen had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium supplement. One other study found similar results. The women taking the collagen showed an increase of up to 7% in their bone mineral density compared to those not taking collagen.

Hormones—The sex hormones (for men and women) are also extremely important in regulating the growth of the skeleton and maintaining the mass and strength of bone. The female hormones estrogen and progesterone, as well as testosterone, have positive effects on bone health in men and women. These hormones are essential to bone health because they promote the activity of the osteoblasts, the bone building cells. Many women take bioidentical estrogen and progesterone and testosterone to help keep their bones strong. Men often take testosterone to help with bone loss.

What About Calcium?

Your conventional doctor may tell you to take calcium supplements of 1000-1200 mg a day and nothing else. Unfortunately, studies show that calcium supplementation not only throws off the natural balance needed between magnesium and calcium, but it may also collect on the blood vessel walls, the kidneys and other delicate organs.

There may be a link between excessive calcium intake and heart disease. A study published in the British Medical Journal showed calcium supplements associated with an increased risk of myocardial infarction.

A similar controversy surrounds calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, whereas another more recent study showed no increased risk of prostate cancer associated with total calcium, dietary calcium, or supplemental calcium intakes.

Your best bet is to get calcium from your diet, but you don’t have to load up on dairy foods. In fact, too much dairy can have adverse effects on your health. This well-known study, called Milk and Health, shows the relationship of milk consumption to an increased risk of fracture, obesity, cardiovascular disease, allergies, and various cancers.

Dark leafy greens are one of the best sources of dietary calcium, and they contain a good balancing dose of magnesium, iron, potassium, and manganese. They also provide a good dose of K, C, E and B vitamins. Dark green vegetables also include many powerful phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves, like kale, and chard even contain small amounts of omega-3 fats. Sardines also provide a good dose of healthy calcium and omega 3 fats as well.

Lifestyle Changes for Your Bones

There are many studies showing how well strength training not only builds muscle but it slows bone loss, and some studies even show resistance training can build bone. This can be a big factor in slowing bone loss, especially for women after menopause.

Any activity that puts stress on the bones can promote bone-building cells to go to work. Stress that comes from the muscles and ligaments tugging and pushing on bones during resistance training will result in stronger, denser bones. Weight bearing exercise like running and walking are also helpful in stressing the bones to become stronger.

Weight training targets the bones of the hips, spine and wrists, sites that often are high risk for fractures. And best of all, weight training increases muscle strength, power, and balance which helps promote mobility, stability and reduces the risk of fractures as well.

Key Points for Better Bone Health

• Bone scans early on (age 30-40) can help to establish a baseline for your bone health. Bone scans should be done regularly starting at age 50 to catch any early signs of bone deterioration—before osteoporosis sets in.
• Don’t smoke cigarettes—they decrease bone mass.
• Avoid eating foods that contain gluten. Gluten can be one of the primary causes of bone loss.
• Eat a healthy diet, including lots of bright colored fresh vegetables, healthy proteins, and healthy fats.
• Avoid processed foods, omega 6 fats, sugar, and grains.
• Go easy on dairy products.
• Work on getting more vitamin K2 in your diet from grass fed butter, cheese, natto, meat and egg yolks.
• Review medications that may speed up bone loss with your physician and avoid taking them for long periods of time.
• Reduce inflammation as much as possible.
• Take additional supplements for bone health.
• Get regular weight bearing or weight resistance exercise. Stress your bones!

Remember preserving your bone health can lead to a longer, healthier life with better mobility!

Speaking about preserving our bone health, ever wonder how our own ancestors fared with their bone health.

While we’re on the topic of your bone density and preventing Osteoporosis, did you know there are 5 common foods that can slowly DISSOLVE your bones?

Yes, they’re really that bad – AVOID these foods if you’re over 60.

==> 5 foods to Avoid for Osteoporosis

References
https://arthritis-research.biomedcentral.com/articles/10.1186/ar3325/figures/3
https://www.cdc.gov/nchs/products/databriefs/db405.htm
https://pubmed.ncbi.nlm.nih.gov/12107201/
https://pubmed.ncbi.nlm.nih.gov/17308163/
https://www.ncbi.nlm.nih.gov/books/NBK45504/
https://www.hss.edu/conditions_bisphosphonates-concerns-regarding-risks-and-side-effects.asp
https://www.nbihealth.com/how-conventional-osteoporosis-treatments-fall-short/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089021/
https://www.endocrine.org/-/media/endocrine/files/patient-engagement/hormones-and-series/hormones_and_your_bones_what_you_need_to_know.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757905/
https://www.washingtonpost.com/health/the-big-number-141-million-americans-50-and-older-suffer-osteoporosis/2021/04/09/7ae5f382-9885-11eb-962b-78c1d8228819_story.html
https://www.marksdailyapple.com/skeletal-health/
https://www.webmd.com/osteoporosis/guide/osteopenia-early-signs-of-bone-loss
https://www.youtube.com/watch?v=t7pox72DAmY
https://www.webmd.com/diet/foods-high-in-vitamin-k2
https://www.medicalnewstoday.com/articles/325059#health-benefits
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
https://www.healthline.com/nutrition/collagen-benefits#benefits
https://www.medicalnewstoday.com/articles/estrogen-and-osteoporosis

The post The Truth About Osteoporosis 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

Do you take zinc to help prevent colds, flu and Covid? If not, you should be getting zinc on a daily basis.

Zinc is an amazing mineral that has many benefits, including powering up your immune system, helping your body heal wounds, maintain healthy testosterone levels, balance metabolism, helping with nerve function, assisting proper brain function, cell growth, protecting vision, and assisting in better taste and smell.

Getting adequate zinc also helps keep hormones in balance, and even a small deficiency can result in an increased risk for infertility or diabetes.

Zinc is the one of the most abundant trace minerals in your body and is contained in every cell. In fact, cell division and healthy growth of cells is dependent on zinc’s ability to protect the cells’ DNA.

The mineral zinc has powerful antioxidant properties and helps to activate roughly 300 different enzymatic functions in the body.

Since the body cannot make zinc on its own, it is essential to obtain zinc from dietary sources and/or supplements. Some of the best sources of zinc include red meat (preferably grass fed), oysters, lamb, chicken, eggs, chickpeas, nuts, and pumpkin seeds. Vegetarians and vegans often have difficulty getting enough of this vital mineral in their diets if they are not eating meat.

Let’s look at some of the most important benefits of zinc:

Powerful Immune Function

You may have heard a lot of discussion on zinc in the past couple of years because zinc is a powerful tool to help fight off viruses such as colds, flu and even Covid. Zinc works as a preventative for illness and also works to help the body fight off pathogens, once infected.

It’s been reported that patients with low zinc levels developed much worse cases of Covid-19 with poorer outcomes. Zinc deficient patients with Covid developed more complications, prolonged hospital stays, and more respiratory difficulties. The same goes for those with influenza and other illnesses as well.

Zinc can be taken as a natural remedy for fighting the common cold, flu and Covid, etc. Studies show when zinc is taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

How does zinc do this? Once zinc gets into the cells where it functions best, it helps to interfere with virus replication, and helps maintain the body’s inflammation to prevent elevated out of control inflammatory responses like cytokine storms. Zinc also helps the function of the long-term memory T-cells, and B-cells, which help the body to retain memory of previous pathogens, and to actively fight any invaders.

Other research shows that this mineral helps interfere with the biological process that causes mucus and bacteria to build up in the sinuses and nasal passages.

If zinc is to work effectively in the body to fight off viruses, the zinc must be able to get inside the cells. This requires something called an ‘ionophore’.

An ionophore is a substance that allows zinc to travel across the cell wall into the center of the cell. This is where viruses gain entry and replicate. One of the most obtainable and inexpensive ionophore for zinc is a supplement called quercetin.

Quercetin is a naturally occurring plant pigment found in red onions, apples, dark grapes, berries, and green tea. Quercetin is one of the most abundant antioxidants found in our diet and contains strong anti-viral properties. So, if you are taking zinc to fight colds, flu, and other viral infections, be sure to get some quercetin to take with zinc. Quercetin is also readily available as a supplement.

Testosterone Production and Female Sex Hormones

Testosterone for men is not just for sex drive; it’s an important hormone that helps protect men’s health. While it is responsible for maintaining the sex drive, it is also important to prevent erectile dysfunction, muscle growth and bone strength. Testosterone levels generally peak in young men in their early twenties, and then begin to drop.

In the United States and other industrialized countries, there has been a recent drop in testosterone levels of men—resulting in an epidemic of erectile dysfunction, sexual dysfunction, and infertility. Lowered testosterone levels also contribute to physical changes like gynecomastia, loss of strength, fatigue, and lack of drive.

While there are a few contributing causes, including excess use of plastics and chemicals in our environment which create chemical estrogens (xenoestrogens), low testosterone levels may be as simple as a zinc deficiency—especially if you are vegetarian or vegan.

Zinc is necessary for males to produce adequate amounts of testosterone and to help maintain those levels. In one study, dietary zinc restriction in normal young men was associated with a significant decrease in serum testosterone concentrations after only 20 weeks. Conversely, zinc supplementation of marginally zinc-deficient normal men for six months resulted in a significant increase in serum testosterone levels.

Zinc levels also have an impact on female sex hormones and partially responsible for the creation and release of eggs from the ovaries.

Several studies show zinc deficiency in women can cause problems with hormone levels, including impaired synthesis and secretion of follicle-stimulating hormone (FSH), luteinizing hormone (LH), abnormal ovarian development, disruption of the menstrual cycle, prolonged gestation periods, miscarriages, still-births, birth defects, difficult deliveries, pre-eclampsia, and low birth weights of infants.

A diet high in foods that contain zinc, as well as supplementation can enhance and balance hormone levels in both men and women.

Helps Fight Diabetes

Zinc helps to manage hormones including hormones involved in diabetes. This includes insulin, primarily. Zinc helps to find to insulin, helping to maintain blood sugar levels better.

Zinc also helps with efficient utilization of digestive enzymes, helping to break down food better, and helping glucose to be used for fuel, rather than being stored as fat.

Zinc helps to improve insulin receptors, prolong the action of insulin, and promote healthy lipid levels. It is thought that abnormal levels of copper and zinc seem to accompany diabetes and may be implicated in many of the complications of diabetes as well. Zinc supplementation may possibly have clinical use as an adjunct therapy for preventing or managing diabetes.

Acne and Wound Healing

Zinc is essential for healthy skin, and is involved with encouraging growth of healthy tissue. Zinc also promotes the growth of collagen, along with vitamin C. Collagen is the structure that supports the skin, forms connective tissue, ligaments, and cartilage.

Zinc is often used for patients with severe burns, slow-healing wounds, or infections, and to prevent scar formation. Because zinc helps support the immune system, it also helps to fight infection in the skin as well.

Zinc also helps those who struggle with acne and helps to prevent breakouts. It’s considered to be one of the best natural treatments for acne.

Zinc is also of benefit for atopic dermatitis (rashes) and diaper dermatitis. Zinc makes a great natural barrier against moisture and irritation of diapers in babies.

Because zinc is also a powerful antioxidant, zinc helps prevent heart disease, fight cancer, aids in nutrient assimilation, helps build muscle, fights ADD/ADHD, helps get rid of depression, improves macular degeneration, and protects the liver.

Brain Health

Zinc benefits also extend to brain function. Neurons are the fundamental units of the brain and the nervous system. These important cells are responsible for receiving all the sensory input from the from the external world, for sending commands to our muscles to move, to help with thought processes, and for transforming and relaying electrical signals.

Zinc is actually used by the body to help create new neurons in the brain’s hippocampus. The hippocampus of the brain is the place where memories are developed. It helps to synthesize memories, emotions, and other sensations all together. Once a memory is put together in the hippocampus, it is sent to another portion of the brain to store as a long-term memory.

When zinc levels are low, the process of forming memories is inhibited, causing long-term and short-term memory problems.

When communication amongst the brain cells is slow due to inflammation or other issues, you may experience brain fog. Brain fog is the inability to focus or concentrate to think clearly. Brain fog can impair a person’s ability to reason, make decisions, and problem solve. Because zinc is effective at reducing inflammation, zinc also helps to clear brain fog and get rid of brain fog.

The brain also needs zinc to create dopamine. Dopamine is a ‘feel-good’ hormone that is also very important for memory and focus. Studies show a zinc supplement improves focus and memory, while reducing impulsivity.

Attention deficit disorder (ADD) and attention deficit/hyperactivity disorder are common development disorders that often affect both children and adults. It was found that circulating levels of zinc were significantly lower in those with ADHD.

Zinc deficiency is also connected to a variety of other neurological disorders including autism, seizures, depression, and anxiety disorders.

Zinc Deficiency

Zinc deficiencies are common, especially amongst those who don’t eat meat.

Since zinc plays an important role in many biochemical pathways including the digestive system, nervous system, immune system, reproductive system, and skeletal system, deficiencies can cause many health issues.

Signs of zinc deficiency include:

• Getting colds, flu, and other illnesses easily
• Fatigue
• Blood sugar issues
• Inability to concentrate or sit still
• Poor growth
• Skin infections and poor wound healing.

People who avoid meat, poultry, and fish and at the highest risk for zinc deficiency. Even though some plant foods contain zinc, it is best absorbed in the presence of animal protein. People who suffer from celiac disease, digestive problems, or alcoholism and liver disease are also at high risk of being deficient.

If you don’t feel you are getting enough zinc in your diet, it’s best to supplement. Keep in mind that too much zinc can become toxic, so it’s best to keep your zinc intake in the therapeutic zone.

Zinc supplements come in several forms including:

• zinc gluconate
• zinc sulfate
• zinc acetate
• zinc picolinate
• zinc citrate
• zinc glycerate

According to Dr. Josh Axe and other nutrition experts, the tolerable upper limit to be around 40-50 milligrams per day. Some studies have found that higher doses can help fight off colds, flu and Covid, but check with your doctor first. And—avoid taking zinc if you haven’t eaten, zinc is best taken with food to avoid stomach upset.

Most people never think about zinc when it comes to their heart — but research shows low zinc levels weaken arterial walls, fuel inflammation, and accelerate plaque buildup. Worse, without enough zinc, blood platelets clump together more aggressively, raising the risk of dangerous clots. The result? A silent vulnerability hiding in plain sight — and a simple deficiency that could be putting your heart at serious risk.

Duke MD: “#1 heart attack sign is not chest pain, cholesterol, or BP”

The first sign of a heart attack is almost never chest pain…

High cholesterol… or high blood pressure.

The new discovery of a top Duke University doctor has stunned cardiologists worldwide:

If the levels of this one nutrient in your heart are LOW, your chances of heart issues skyrocket.

(Hint: it’s not Omega-3s.)

This common deficiency leaves no trace on standard blood work panels.

Which means even with perfect cholesterol & normal blood pressure, you could STILL be at serious risk.

“Almost everyone forgets their heart is a muscle. And like any muscle… it needs protein-like nutrients to stay strong,” says Dr. Rick Cohen.

Dr. Cohen’s natural solution has helped thousands of people enjoy a healthy heart without living on drugs.

And he’s released a short video revealing a simple pre-shower technique to keep your heart strong.

Watch it here:

>>> Duke University MD Reveals The #1 “Heart Strong” Nutrient Backed By 600+ Studies

References
https://www.healthfirstdc.com/blog/the-importance-of-zinc-and-quercetin-during-pandemic
https://www.healthline.com/health/testosterone-and-zinc#zinc-deficiency
https://draxe.com/nutrition/zinc-benefits/
https://draxe.com/nutrition/zinc-benefits/
https://www.mindbodygreen.com/articles/benefits-of-zinc
https://www.mdriveformen.com/blogs/the-driven/what-are-the-benefits-of-zinc-for-brain-health
https://renuerx.com/mental-clarity-can-zinc-and-other-supplements-help-you-focus/

The post 6 Powerful Benefits of Zinc: Your Immune System, Hormones, Brain Function, and so much more appeared first on thenutritionwatchdog.com.