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Exploring the Obesity Paradox

The AHA! Team — Fri, 11 Jul 2025 05:24:39 +0000

Michael Greger M.D. FACLM via Nutrition Facts – How do we explain studies that suggest overweight individuals live longer? Martin Luther King Jr. warned that human progress is neither automatic nor inevitable, and the same may be true of the human lifespan. In the 1800s, life expectancy was less than 40 years, but it has been “advancing steadily” over the last two centuries, “increasing at approximately 2 years per decade”—until recently. Longevity gains appear “to be faltering or even being reversed.” Thanks to the obesity epidemic, we may now be raising the first generation to live shorter lives than their parents. A downward trend in longevity “This downward trend in longevity will almost certainly accelerate as the current generation of children—with higher body weights from earlier in life than ever before—reaches adulthood.” Current trends “potentially signal a looming social and economic catastrophe” if the obesity epidemic continues unchecked. In the coming decades, some predict we may lose two to five years or more of life expectancy in the United States. To put that into perspective, a miracle cure for all forms of cancer would only add three and a half years to the average U.S. life expectancy. In other words, reversing the obesity epidemic might save more lives than curing cancer. The evidence that being overweight increases our risk for debilitating diseases like diabetes is considered “indisputable.” However, surprisingly, there is controversy surrounding body weight and overall mortality. In 2013, scientists with the Centers for Disease Control and Prevention (CDC) published a meta-analysis in the Journal of the American Medical Association suggesting that being overweight was advantageous. Grades 2 and 3 obesity, such as being an average height of 5’6″ and weighing about 216 pounds (98 kg) or more, were associated with living a shorter life, but grade 1 obesity, weighing about 185 to 215 pounds (84 to 97 kg) at that height, was not. Being overweight (about 155 to 185 pounds/70 to 83 kg at 5’6″) appeared to be protective compared to those who were a “normal weight” of 115 to 155 pounds (52 to 69 kg). The overweight individuals, those with a body mass index (BMI) of 25 to 30, appeared to live the longest. Headline writers were giddy. “Being overweight can extend your life rather than shorten it,” read one. “Dreading your diet? Don’t worry—plump people live LONGER than their skinnier counterparts…” read another. “Extra pounds mean a lower chance of death.” Not surprisingly, the study ignited a firestorm of controversy in the public health community. The study was called “ludicrous,” “flawed,” and “misleading.” The chair of nutrition at Harvard lost his cool, calling the study “really a pile of rubbish” and fearing the food industry might exploit the study in the same way the petroleum industry misuses “controversy” over climate change. Public health advocates can’t just dismiss data they find inconvenient, though. Science is science. But how could being overweight increase the risk of life-threatening diseases, yet, at the same time, make you live longer? This became known as “The Obesity Paradox,” the subject of my video Is the Obesity Paradox Real or a Myth?. The solution to the puzzle appears to lie with two major sources of bias, the first being “confounding by smoking.” The nicotine in tobacco can lead to weight loss. So, if you’re skinnier because you smoke, then no wonder you’d live a shorter life, albeit with a slimmer waist. The failure to control for the effect of smoking in studies purporting to show an “obesity paradox” leads to the dangers of obesity being “grossly underestimated.” The second major source of bias is reverse causality. Instead of lower weight leading to life-threatening diseases, isn’t it more likely that life-threatening diseases lead to lower weight? Conditions such as hidden tumors, chronic heart or lung disease, alcoholism, and depression can all cause unintentional weight loss for months or even years before they are even diagnosed. It’s normal to be overweight in the United States, for example. So, people who are “abnormally” thin—in other words, at an ideal weight—may be taking care of themselves, but they may instead be “heavy smokers, frail and elderly, and seriously ill with weight loss due to their disease…” To put the obesity paradox to the test once and for all, The Global BMI Mortality Collaboration was formed, reviewing data from more than 10 million people from hundreds of studies in dozens of countries—the largest evaluation of BMI and mortality in history. To help eliminate bias, the researchers omitted smokers and those with known chronic disease, then excluded the first five years of follow-up to try to remove from the analysis those with undiagnosed conditions who lost weight due to an impending death. And? The results were clear: “This analysis has shown that both overweight and obesity (all grades) were associated with increased all-cause mortality”—a greater risk of dying prematurely. So, “adjusting for these biases leads to eliminating the obesity paradox.” In other words, the so-called obesity paradox appears to be “just a myth.” Indeed, when intentional weight loss is put to the test, people live longer. There are bariatric surgery studies like the SOS trial that show that weight loss reduces long-term mortality, and randomizing study participants to weight loss through lifestyle changes shows the same thing. Losing a dozen pounds through diet and exercise was found to be associated with a 15 percent drop in overall mortality. Now, exercise alone may extend lifespan even without weight loss, but there appears to be a similar longevity benefit of weight loss through dietary means alone. If you missed the previous blog posts in my series on the ABCs of obesity, see: The Best Knee Replacement Alternative for Osteoarthritis Treatment The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes The Effects of Obesity on Dementia, Brain Function, and Fertility The Effects of Obesity on Gallstones, Acid Reflux, and Cardiovascular Disease The Effects of Obesity on the Immune System and Kidney and Liver Diseases Check out the final two videos in this series: What’s the Ideal BMI? and What’s the Ideal Waist Size?. I cover all of this and more at length in my book How Not to Diet, and its companion, The How Not to Diet Cookbook, has more than 100 delicious Green-Light recipes that incorporate some of my 21 Tweaks for the acceleration of body fat loss. Why are people obese in the first place? I have a whole series of videos on that topic. Check the videos in the related posts. Key Takeaways Rising obesity rates may lead to shorter life expectancy for future generations, reversing centuries of progress in longevity. Studies suggesting that being overweight might extend life were biased due to confounding factors like smoking and reverse causality (diseases causing weight loss), and later analysis disproved the so-called obesity paradox. A large-scale review showed that both overweight and obesity are linked to a higher risk of premature death, contradicting earlier claims of protective benefits from being overweight. Intentional weight loss, whether through lifestyle changes or bariatric surgery, is associated with lower mortality rates and improved long-term health outcomes. Tackling obesity may have a greater impact on life expectancy than even a hypothetical cure for all cancers, highlighting obesity’s significant health risks. To read the original article click here.

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Top 10 Scientifically Studied Foods & Habits for Men to Live to 100

The AHA! Team — Fri, 11 Jul 2025 05:10:26 +0000

Dr. Don Colbert – Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better. In today’s fast-paced world, many men are chasing success while unknowingly shortening their lifespan through daily choices. The good news? Science is revealing specific foods and habits that consistently promote longevity—especially for men. At DrColbert.com, we believe a long life should be filled with strength, clarity, purpose, and faith—not just extra years on a calendar. Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better. 1. Olive Oil (Extra Virgin) A source of heart and brain protection. Extra virgin olive oil (EVOO) is one of the most studied and proven longevity foods in the world—especially for men. A 2022 study published in the Journal of the American College of Cardiology found that men who consumed just half a tablespoon of olive oil daily had a significantly lower risk of death from cardiovascular disease, neurodegenerative disease (such as Alzheimer’s and Parkinson’s), and even cancer. Why is EVOO so effective? The answer lies in its high concentration of monounsaturated fats and polyphenols—natural plant compounds with anti-inflammatory and antioxidant properties. These compounds help reduce oxidative stress, which plays a key role in aging, chronic disease, and hormone decline in men. For cardiovascular health, EVOO improves blood lipid profiles, supports flexible blood vessels, and helps prevent arterial plaque buildup. This is especially critical for men, who are statistically at higher risk of heart attacks and strokes—often earlier in life than women. But the benefits go beyond the heart. The brain thrives on healthy fats, and the polyphenols in EVOO protect neurons, reduce brain inflammation, and support memory, mood, and cognitive performance. Some studies have even suggested EVOO may reduce the risk of developing Alzheimer’s disease—conditions that disproportionately affect men in later decades. In men over 40, regular consumption of EVOO has also been linked to healthier testosterone levels and improved insulin sensitivity—both essential for energy, libido, metabolism, and weight control. How to use it: Drizzle on salads, cooked vegetables, or mix with herbs as a dipping oil. Always use cold-pressed extra virgin olive oil to preserve the polyphenols and beneficial fats. Avoid using it for high-heat cooking—opt instead to finish your dishes with it or use it in dressings, dips, and marinades. Adding just 1–2 tablespoons a day can yield long-term benefits for brain clarity, heart function, and hormone balance—making EVOO a foundational food in any man’s longevity plan. 2. Fatty Fish (Wild-Caught Salmon, Sardines, Mackerel) Omega-3 rich foods that reduce inflammation and protect the heart. The NIH Atherosclerosis Risk in Communities (ARIC) study found that men with higher blood levels of omega-3s had lower risk of death from all causes, particularly heart disease. Target: 2–3 servings per week of wild-caught fish like salmon or sardines. Omega-3 fatty acids, prominently found in wild-caught fatty fish like salmon, sardines, and mackerel, play a pivotal role in maintaining men’s overall health, particularly cardiovascular and cognitive function. Omega-3s—specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—have been scientifically proven to reduce inflammation throughout the body, which is crucial as chronic inflammation underpins many common chronic diseases, including heart disease, arthritis, and even certain cancers. Research, such as the NIH Atherosclerosis Risk in Communities (ARIC) study, has consistently shown that men with higher blood levels of omega-3 fatty acids experience significantly reduced mortality rates from heart disease. These nutrients actively support heart health by improving cholesterol profiles, lowering blood pressure, and reducing the formation of arterial plaques, thereby protecting arteries from becoming stiff and narrowed. Additionally, omega-3 fatty acids are vital for brain health and cognitive longevity. They support neuronal function, enhance memory, improve mood stability, and have been linked to a lower risk of developing neurodegenerative diseases like Alzheimer’s and Parkinson’s. Moreover, fatty fish provides high-quality protein and vitamin D, nutrients essential for maintaining muscle mass, bone density, and hormonal balance—key factors in men’s health, particularly as they age. For optimal benefits, aim for 2–3 servings of wild-caught fish weekly, prioritizing sources known for low mercury levels, to maximize omega-3 intake without unwanted contaminants. 3. Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts) Cancer-fighting and hormone-balancing foods. A 2015 study linked regular consumption of cruciferous vegetables to a lower risk of prostate cancer. These vegetables support estrogen balance and detoxification. Tip: Lightly steam or sauté to preserve nutrients. Add lemon or olive oil to boost absorption. 4. Berries (Blueberries, Strawberries, Raspberries) Brain and cardiovascular protection through flavonoids. A 2020 Harvard study from the Framingham Heart Study found that men who consumed higher levels of flavonoids from berries had a reduced risk of cognitive decline and cardiovascular disease. Serving idea: Add to smoothies, Greek yogurt, or eat as a midday snack. 5. Nuts (Especially Walnuts, Almonds & Brazil Nuts) Heart healthy and inflammation-lowering. The Adventist Health Study showed that men who ate nuts five or more times a week lived 2–3 years longer than those who didn’t. Portion guide: 1 small handful per day (unsalted, raw or dry roasted). 6. Green Tea Lowers cardiovascular risk and supports metabolism. The Ohsaki Cohort Study involving over 40,000 men found that those who drank green tea daily had significantly lower risk of death from heart disease and stroke. Tip: Drink 2–3 cups daily. Avoid extracts in high doses. 7. Fermented Foods (Sauerkraut, Kimchi, Greek Yogurt, Kefir) Support gut health and immune resilience. A 2021 study in Cell found that a diet high in fermented foods increased microbiome diversity and lowered inflammation markers like IL-6 and CRP. Daily serving: 1–2 small servings of natural, unpasteurized fermented foods. 8. Intermittent Fasting (IF) Improves insulin sensitivity and cellular repair. A landmark study in The New England Journal of Medicine supports time-restricted eating (e.g., 16:8) for weight loss, blood sugar control, reduced inflammation, and longevity. How it works: Fast for 16 hours (e.g., 8 pm to noon) and eat within an 8-hour window. 9. Mediterranean Diet (Modified with Low-Carb Principles) The most studied longevity diet in the world. A 2018 Lancet review confirmed that men following this pattern had lower risk of premature death. Dr. Colbert recommends a modified Mediterranean-Keto Zone approach—low in carbs but high in healthy fats and greens—to maximize results. 10. Faith-Fueled Eating & Gratitude Promotes emotional well-being and digestion. Studies show that gratitude before meals lowers cortisol and improves digestion. Eating slowly, being present, and giving thanks aligns with 1 Timothy 4:4–5: “For everything God created is good, and nothing is to be rejected if it is received with thanksgiving…” To read the original article click here.

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Better Sleep, BMI, & Glucose Control Lower Female Infertility Odds

The AHA! Team — Mon, 07 Jul 2025 05:26:07 +0000

Tarun Sai Lomte via News-Medical – In a recent study published in the journal Scientific Reports, researchers explored the associations between Life’s Crucial 9 (LC9) and female infertility. Female infertility is a common reproductive condition. The Global Burden of Disease (GBD) study found that female infertility prevalence has increased by over 56 million cases in the past three decades worldwide, and is also projected to increase over the next decade. Female infertility can cause emotional and psychological stress. Besides, female infertility may be linked to the development of various gynecologic cancers, metabolic disorders, and cardiovascular disease. As such, exploring risk factors for infertility for the reduction of disease burden and early prevention has important implications for reproductive health. Life’s Essential 8 (LE8) is a tool for cardiovascular health assessment by the American Heart Association. Recently, LC9 was proposed, building on the LE8, and includes a mental health assessment component. LC9 is associated with cardiovascular and all-cause mortality, but with a limited increase in predictive power over LE8. About the study The present study examined the associations between female infertility and LC9. Female participants from the National Health and Nutrition Examination Surveys from 2013 to 2018 were included. Females not of reproductive age and those with missing data were excluded. LE8 was assessed by pooling four health behaviors (sleep health, physical activity, diet quality, and nicotine exposure) and four health factors (body mass index [BMI] and blood pressure, glucose, and lipids). The Healthy Eating Index (HEI)-2015 was used to assess diet quality. Sleep health, physical activity, and nicotine exposure were self-reported. The blood glucose score was determined based on glycated hemoglobin, fasting blood glucose, or a history of diabetes, while the blood lipid score was derived from serum levels of non-high-density lipoprotein (HDL) cholesterol. A depression score was calculated from the Patient Health Questionnaire-9. The LC9 score was calculated as the average of the scores from the eight LE8 components and the depression score, each scaled from 0 to 100. Female infertility was ascertained from the self-reported Reproductive Health Questionnaire. Covariates included age, ethnicity/race, education, marital status, income-poverty ratio, alcohol intake, age at menarche, pelvic inflammatory disease (PID) history, and intake of birth control pills. Multivariable logistic regression models examined the association between female infertility and LC9. The models were unadjusted (crude), partially adjusted (model 1), or fully adjusted (model 2). Furthermore, restricted cubic spline models were examined to investigate non-linear associations between the independent variable and female infertility. A receiver operating characteristic (ROC) curve analysis was performed to evaluate whether LC9 improves over LE8 in predicting female infertility. Findings The study enrolled 2,088 females, with an average age of 32.6 years. The prevalence of infertility was almost 14%. The infertile population was more likely to be non-single, non-Hispanic White, and older than females without infertility. Infertile females had lower LE8 and LC9 scores. As LC9 scores increased, subjects were younger, non-Hispanic White, free from infertility, moderate/light or never drinkers, and had higher age at menarche and no PID history. The fully adjusted model indicated that a 10-point increment in LC9 reduced the odds of female infertility by more than 21%. Similarly, a 10-point increment in LE8 decreased the odds of infertility by nearly 18%. Both LE8 and LC9 showed negative linear associations with female infertility. Further, higher scores for BMI, sleep health, blood glucose, and depression were each independently and inversely associated with infertility. Other LC9 components—diet quality, physical activity, nicotine exposure, blood lipids, and blood pressure—were not significantly associated. Further, the team identified ethnicity/race and age as significant effect modifiers. That is, the associations between infertility and LC9 were more pronounced in the Mexican American population and in women under 35 years. The ROC curve analysis revealed that LC9 and LE8 had comparable predictive capabilities for female infertility, with modest area under the curve (AUC) values of 0.594 and 0.590, respectively, indicating limited predictive utility. Conclusions The findings reveal inverse linear associations of LE8 and LC9 with female infertility. Depression, blood glucose, BMI, and sleep health were the components of the LC9 that were (inversely) associated with female infertility. However, LC9 did not significantly outperform LE8 in predicting female infertility. These results suggest that incorporating a depression score into LE8 may not be essential for infertility prediction, despite depression’s association with infertility. The authors note that the overlap between depression and other cardiovascular risk factors may reduce its added predictive value, and that depression assessment tools like the PHQ-9 may introduce subjectivity. Future research should examine the benefits of LC9 in other health domains, particularly in young women and underserved ethnic groups, and explore interventions targeting modifiable LC9 components, such as sleep and mental health. Limitations of the study include its cross-sectional design, reliance on self-reported measures, and the inability to infer causality. Journal reference: Li B, Zhai H. Life’s crucial 9 is inversely and linearly associated with female infertility prevalence: a cross-sectional analysis from NHANES 2013–2018. Scientific Reports, 2025, DOI: 10.1038/s41598-025-99023-7, https://www.nature.com/articles/s41598-025-99023-7 To read the original article click here.

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“Magnificent Mulberries:” Discover the Oversized Health Benefits of These Small Fruits

The AHA! Team — Mon, 09 Jun 2025 05:33:06 +0000

Lori Alton via NaturalHealth365 – According to a 2024 report from the Centers for Disease Control and Prevention (CDC), over 38.1 million American adults – or 14.7 percent – are now affected by type 2 diabetes. And when it comes to people over age 65, the percentage rises to an alarming 29.2 percent. Yes, you read that correctly. Close to one-third of the senior adults in the United States have diabetes – dramatically increasing their risk of potentially fatal heart disease, Alzheimer’s disease, and stroke. For hundreds of years, mulberries have been valued in traditional Chinese medicine (TCM) and other natural healing systems for their ability to combat high blood sugar. Now, a new scientific review in Future Foods acknowledges mulberries as a functional food with the potential to help prevent a variety of chronic diseases. Mulberry aficionados say: it’s about time these tasty berries received their due! Let’s take a closer look at the marvels of mulberries. Antioxidant-rich mulberries help prevent chronic diseases such as diabetes and cancer In the new review, researchers looked closely at mulberries’ protective effects, which include antioxidant, anti-diabetic, anti-inflammatory, cholesterol-lowering, and anti-cancer properties. Bioactive constituents in mulberry include a flavonoid known as morin that helps quench inflammation, along with natural compounds such as kaempferol and myricetin, which have potent effects against cancer cells. Yet another antioxidant in mulberries, cyanidin-3-glucoside, has been shown to induce “pre-programmed suicide” in breast cancer cells and inhibit tumor growth. Gallic acid, chlorogenic acid, caffeic acid, resveratrol, quercetin, and rutin round out the bonanza of antioxidants, which help reduce the oxidative stress that triggers chronic diseases. According to scientists, mulberries are also rich in deoxynojirimycin (or DNJ), which helps balance blood sugar by slowing the digestion of carbohydrates. Fortunately, you don’t have to be able to pronounce it to benefit from it. In a study published in the Saudi Journal of Biological Sciences, participants with type 2 diabetes were given 70 ml of mulberry tea immediately after consuming a routine breakfast. After 90 minutes, measurements showed that the mulberry tea helped to control increases in post-prandial (after-meal) blood sugar. Mulberries promote heart health At 43 calories per 100-gram serving (3.5 ounces) – less than half the calories of a handful of potato chips – mulberries deliver nearly two grams of fiber. Twenty-five percent of the fiber is a water-soluble type known as pectin, which reduces the risk of heart disease by lowering LDL cholesterol. Meanwhile, the supply of insoluble fiber in mulberries promotes the elimination of waste from the body and helps to ward off colon cancer. Other heart-friendly “goodies” in mulberries include vitamin K1 – which has been shown to act against atherosclerosis – and the mineral potassium, which can regulate blood pressure. Low-fat, nutrient-dense, low-sodium, and gluten-free mulberries make an ideal heart-healthy snack. Anthocyanins can protect brain cells and improve cognitive function Much of the protective abilities of mulberries come from their rich supply of anthocyanidins – natural plant pigments that contribute to their dark red, purplish, and blackish coloration. In a 2022 randomized clinical trial published in Nutrition Research, researchers investigated the effects of dietary anthocyanins on older adults with mild cognitive impairment (MCI). With mild cognitive impairment, there is a noticeable impairment of cognitive abilities, but it’s not severe enough to cause one to be unable to perform the basic functions of daily living. While MCI can seem minor, scientists warn that people with this condition are at higher risk of developing dementia and are an important group to target to prevent further decline. The researchers found that participants who consumed more anthocyanins in their daily diets outperformed the lower-anthocyanins group on a series of mental tests and could recall more words after a timed delay. In other words, sharper memory and improved cognitive function might be among the surprising gifts conferred by mulberries! Brighten up recipes with colorful mulberries While mulberries aren’t as ubiquitous as strawberries and blueberries, you can often find the fresh berries at farmers markets – and dried mulberries yearlong in health food stores and organic supermarkets. Mulberries are available in three different color variations: white (Morus alba), red (Morus rubra) and black (Morus nigra). While all three have health benefits, the more deeply colored berries are higher in anthocyanidins. Incidentally, allergic reactions from mulberries have been reported. Naturally, don’t eat mulberries if you are allergic to them. Experts note that sensitivity to birch tree pollen may heighten the risk of a reaction. The flavor of mulberries is a refreshing blend of sweetness and acidity. Use them in jams, jellies, and chutneys; mix them into yogurt, cottage cheese, or oatmeal, and add a handful to your favorite smoothie. Or toss them into salads for a “pop” of added color, texture, and nutrients. No matter how you consume them, these jewel-toned little berries deliver powerful protective benefits! Sources for this article include: Sciencedirect.com Healthline.com CDC.gov Sciencedirect.com Sciencedirect.com Thespruceeats.com To read the original article click here.

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Obesity’s Impact on Back Pain, Blood Pressure, Cancer, & Diabetes

The AHA! Team — Wed, 04 Jun 2025 05:26:48 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Losing weight can reduce sciatica, hypertension, and cancer risk, as well as reverse type 2 diabetes. A is for Arthritis In the ABCs of the health consequences of obesity, A is for Arthritis, as I discussed in my previous blog post, and B is for Back Pain. Being overweight is not just a risk factor for low back pain, but it is also a risk factor for sciatica (a radiating nerve pain), as well as degenerating lumbar discs and disc herniation. Similar to what we learned in the arthritis story, this may also be due to a combination of the excess weight, high cholesterol, and inflammation associated with being overweight. Why cholesterol? Studies of autopsies and angiographies show that the lumbar arteries that feed our spine can get clogged with atherosclerosis and starve the disks in our lower back, as you can see below and at 0:47 in my video The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes. B is also for Blood Pressure. Excess visceral fat—for example, internal abdominal fat—can physically compress our kidneys. The increased pressure can effectively squeeze sodium back into our bloodstream, increasing our blood pressure. Together, the combination of obesity and hypertension can have “disastrous health implications,” but the good news is that just a few pounds of weight loss can help take off the pressure. Losing excess weight has been described as “a vital strategy for controlling hypertension.” In fact, researchers found that losing around nine pounds (4 kg) may lower blood pressure about as much as cutting salt intake approximately in half can. C is for Cancer. As many as three-quarters of people surveyed “were unaware that being overweight or obese increased a person’s risk of cancer,” when, in fact, based on a comprehensive review of more than a thousand studies, excess body fat raises the risk of most cancers, including esophageal, stomach, colorectal, liver, gallbladder, pancreatic, breast, uterine, ovarian, kidney, brain, thyroid, and bone marrow (multiple myeloma) cancers, as you can see below and at 2:00 in my video. It could be the chronic inflammation of obesity or perhaps it is the high insulin levels due to insulin resistance. (Besides controlling blood sugars, insulin is also “a potent growth factor” that can promote tumor growth.) In women, it could also be the excess estrogen. After the ovaries shut down at menopause, fat takes over as the principal site of estrogen production. That’s why women who are obese have up to nearly twice the estrogen levels circulating in their bloodstream, which is associated with an increased risk of developing breast cancer and dying from it. The data on prostate cancer aren’t as strong, though obesity is associated with increased risk of invasive penis cancer. Cause-and-Effect One of the reasons we’re confident the link between obesity and cancer is cause-and-effect—and not just an indirect consequence of eating poorly—is that the overall risk of cancer goes down when people lose weight, even through bariatric surgery. Researchers found that those experiencing a sustained weight loss of about 40 pounds (19.9 kg) after surgery went on to develop around one-third fewer cancers over the subsequent decade, compared with matched individuals in the nonsurgical control group who continued to slowly gain weight over time. The exception, though, is colorectal cancer. Colorectal cancer “Colorectal cancer is the only known malignancy where the risk of being diagnosed with disease seems to increase after obesity surgery.” Indeed, after bariatric surgery, the rate of rectal cancer death may triple. The rearrangement of anatomy involved in one of the most common surgeries—Roux-en-Y gastric bypass—is thought to increase bile acid exposure along the intestinal lining. This causes sustained pro-inflammatory changes even years after the procedure, which is thought responsible for the increased cancer risk. In contrast, losing weight by dietary means has the potential to decrease obesity-related cancer risk across the board. D is for Diabetes. As presented in a consensus statement from the International Diabetes Federation, obesity is considered the single most important risk factor for the development of type 2 diabetes, which is the leading cause of kidney failure, lower-limb amputations, and adult-onset blindness. Ironically, many of the leading drugs used to treat diabetes (including insulin itself) cause further weight gain, creating a vicious cycle. So, again, using lifestyle medicine to treat the underlying cause is not only safer, simpler, and cheaper, but can also be most effective. If you missed my previous video, check out The Best Knee Replacement Alternative for Osteoarthritis Treatment. Coming up next? See related posts below. I continue the topic of weight control with these videos that may be of interest to you: Is the Obesity Paradox Real or a Myth? and Friday Favorites: What’s the Ideal BMI and Waist Size?. For more on back pain, blood pressure, cancer, and diabetes, check out their topic pages. Key Takeaways Obesity increases the risk of low back pain, sciatica, and lumbar disc degeneration due to excess weight, high cholesterol, and inflammation, which may restrict blood flow to the spine, and the loss of even a few pounds, can help reduce blood pressure and prevent related health complications. Obesity raises the risk of many cancers, including breast, liver, and colorectal cancer, due to chronic inflammation, high insulin, and, in women, increased estrogen levels post-menopause. Weight loss, including through bariatric surgery, significantly lowers cancer risk, except for colorectal cancer, where the surgery may increase the risk due to bile acid exposure. Obesity is the primary risk factor for type 2 diabetes, which can lead to severe complications. Lifestyle changes targeting obesity can be more effective than medications, which may cause further weight gain. To read the original article click here.

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Spirulina Offers 6 Positive Health Effects (Researchers Feature an Amazing Blood Pressure Result)

The AHA! Team — Wed, 28 May 2025 05:32:23 +0000

Sara Middleton via NaturalHealth365 – Spirulina is often referred to as a “superfood” – a popular buzzword in the natural health and wellness world. But you might be wondering: of all the food items out there being touted as a superfood, which ones are actually legitimate? Turns out spirulina – a type of blue-green algae that grows in both salt and fresh water – is one of them. A study published in the peer-reviewed journal Hypertension revealed how spirulina offers a specific natural benefit to people living with hypertension. Additionally, a comprehensive review published in Cell and Molecular Biology highlights spirulina’s impressive nutritional profile and therapeutic potential. This blue-green algae is a rich source of complete proteins, essential fatty acids, vitamins, minerals, and bioactive compounds such as carotenoids, chlorophyll, and xanthophylls. Due to these attributes, spirulina has shown promise in treating various ailments, including diabetes, cancer, cardiovascular disorders, and neuroinflammatory conditions. Researchers discover what spirulina can do to high blood pressure readings Sadly, an enormous amount of people live with high blood pressure (a reading of more than 140/90 mmHg). This condition is a main risk factor for two of the leading causes of death (heart disease and stroke) – so, understandably, a lot of research has been done to find the best ways to control it. Recently, a team of researchers published their study’s results, which investigated spirulina’s impact on high blood pressure. A blue-green algae, spirulina is considered a cyanobacteria; it contains nutraceutical and bioactive compounds that have been an important part of alternative and holistic medicine for centuries, dating to as early as ancient Africa and the Aztecs (clearly, our ancestors were on to something). In this study, the researchers used peptides to create a spirulina in its digested form (a simulation of what naturally happens in the human body once the substance is ingested). Then, they tested this digested supplement on arteries. Can you guess what happened to the arteries? The spirulina was able to relax the arterial walls by stimulating a process mediated by nitric oxide. The medical community already knows that nitric oxide plays an important role in managing blood pressure. The more easily blood vessel walls can relax, the less likely blood pressure is to spike. Importantly, people with high blood pressure often have a disruption in the metabolic processes mediated by nitric oxide, which normally helps relax arterial walls. The researchers even extracted and identified the specific bioactive compound of spirulina that contributed to this arterial relaxation: a peptide called SP6. As the authors put it: “SP6 interacts with an important signaling pathway known as PI3K/AKT. This interaction leads to the release of [nitric oxide] and, consequently, a drop in blood pressure.” Their findings support previous research, including a 2007 study published in the journal Lipids in Health and Disease. But wait, there’s more: Here are 5 other amazing benefits of spirulina Whether you do or don’t have high blood pressure, adding spirulina to your diet can boost your health in a wide number of ways. Lowers LDL cholesterol and triglycerides. Reduces high blood sugar. Has a powerful antioxidant effect to fight damaging free radicals and protect against diseases. Has a powerful anti-inflammatory effect. Offers a concentrated dose of vitamins, minerals, and nutrients, including amino acids, vitamin B, copper, iron, and omega-3. Gram for gram, it’s one of the most nutrient-dense foods in the world. Spirulina is usually taken in pill or powdered form. For a typical amount, aim for 1 to 3 grams daily, and you’ll be amazed at what this little superfood can do for your health. Sources for this article include: NIH.gov MedicalNewsToday.com Healthline.com AHAjournals.org NIH.gov To read the original article click here.

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Obesity’s Impacts on Gallstones, Acid Reflux, and Heart Disease

The AHA! Team — Wed, 28 May 2025 05:29:02 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Sufficient, sustained weight loss may cut the risk of fatal heart attacks and strokes in half. In the ABCs of health consequences of obesity, G is for Gallstones. The top digestive reason people are hospitalized is a gallbladder attack. Every year, more than a million Americans are diagnosed with gallstones, and about 700,000 must have their gallbladders surgically removed. It is a relatively safe procedure, with complication rates tending to be under 5 percent and a mortality rate of only about 1 in 1,000. However one in ten may develop a post-cholecystectomy syndrome of persistent gastrointestinal symptoms long after their gallbladder is removed. What are gallstones made of? In 80 to 90 percent of cases, gallstones are mostly crystalized cholesterol, forming like rock candy in our gallbladder when cholesterol gets too concentrated. This was used to explain why some small, early studies found that non-vegetarians had a higher incidence of gallstones. However, results from more recent, larger studies are more equivocal; one study suggests that a “vegetarian diet may therefore protect” against gallbladder disease, for instance, while another shows higher rates among vegetarians, independent of weight. As I discuss in my video The Effects of Obesity on Gallstones, Acid Reflux, and Cardiovascular Disease, the biggest purported cause-and-effect risk factor may be obesity, increasing risk as much as sevenfold, as you can see below and at 1:32 in my video, with a doubling of risk even at the heavier side of “the normal BMI range.” Ironically, rapid weight loss may also be a trigger. Half a pound (0.2 kg) a day has been deemed the upper limit for medically safe weight loss, based on gallstone formation. Ultrasound studies found that, above that, the chance of new gallstones can go from less than 1 in 200 a week to closer to 1 in 40, as shown below and at 1:59. To help prevent a gallstone attack, we can increase our fiber intake. Not only is dietary fiber intake associated with less gallbladder disease in the first place, but those placed on high-fiber foods during a weight-loss regimen suffered significantly less gallbladder sludging than those losing the same amount of weight without getting the extra fiber. G is also for gastroesophageal reflux disease, or GERD. Fiber-rich food consumption decreases the risk of acid reflux, too. I previously explored how chronically straining at stool may push part of the stomach up into the chest cavity. Well, excess abdominal pressure due to obesity may have the same effect, pushing acid up into the throat and causing heartburn and inflammation. The increased pressure on the abdominal organs associated with obesity may also explain why overweight women suffer from more vaginal prolapse, where organs such as the rectum push out and into the vaginal cavity. The deadliest letter in the alphabet of obesity consequences is H, which is for Heart Disease. Of the four million deaths attributed to excess body weight every year around the world, nearly 70 percent are due to cardiovascular disease. Is it just because of eating poorly? Mendelian randomization studies suggest that people randomized from conception to be heavier—based only on genetics—do indeed have higher rates of heart disease and stroke regardless of what they eat. The question is: If you lose weight, does your risk drop? Enter the Swedish Obese Subjects (SOS) trial, the first long-term controlled trial to compare the outcomes of thousands of bariatric surgery patients to matched control subjects who started out at the same weight but went the nonsurgical route. Individuals in the control group maintained their weight, whereas those in the surgical group maintained about a 20 percent weight loss over the next 10 to 20 years. In that period, those in the weight-loss group not only developed 80 percent less diabetes, but they suffered significantly fewer heart attacks and strokes. So, unsurprisingly, they significantly reduced their total mortality overall. Ten years out, the weight-loss group appeared to cut their risk of fatal heart attacks and strokes in half, as shown below and at 4:23 in my video. If you missed the previous videos in my series on the ABCs of obesity, see: The Best Knee Replacement Alternative for Osteoarthritis Treatment The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes The Effects of Obesity on Dementia, Brain Function, and Fertility I continue the topic of obesity and weight with videos in the related posts below. For more on the health conditions discussed in this video, see the gallstones, GERD, and heart disease topic pages. The GERD-related video I mentioned is Diet and Hiatal Hernia. Key Takeaways Obesity increases the risk of gallstones by up to sevenfold, and gallstones are primarily made of crystallized cholesterol. Rapid weight loss can also trigger gallstone formation. While gallbladder removal (cholecystectomy) is generally safe, about 10 percent of patients may develop persistent digestive issues known as post-cholecystectomy syndrome. Increasing dietary fiber may help prevent gallbladder attacks and reduce the risk of gallstone formation during weight loss efforts, as well as lower the risk of gastroesophageal reflux disease (GERD). Obesity contributes to GERD, acid reflux, by increasing abdominal pressure, which pushes stomach acid into the throat, leading to heartburn and inflammation. Obesity is a major cause of heart disease, responsible for nearly 70 percent of deaths related to excess body weight. Long-term weight loss can significantly reduce the risk of heart attacks, strokes, and mortality. To read the original article click here.

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A “Game-Changer” For Your Heart

The AHA! Team — Wed, 21 May 2025 05:30:38 +0000

Al Sears, MD, CNS – Heart disease continues to be the biggest killer in America for one simple reason: The health advice we’re told to follow is just plain wrong. Giving up meat and fat, jogging, and taking a handful of medications will not cure your heart disease. But there is a cutting-edge, FDA-approved natural therapy that I call a game-changer for your heart… I’m talking about enhanced external counter pulsation, or EECP. Most cardiologists continue to ignore this treatment because it doesn’t fit the traditional image of what they do. They consider heart disease a “plumbing” problem. And the solution is to simply fix the blockages. But if that were true, why do heart attacks happen after these blockages have been cleared or bypassed? The real causes of heart disease are damaged blood vessels that inhibit blood flow and inflammation. That’s where this life-saving therapy comes in. Multiple studies reveal that EECP is the safest and most effective reliever of angina chest pain available. It has been shown to have huge benefits for patients with coronary artery disease and heart failure. It increases blood flow to the heart, strengthens circulation, and provides a proven way to treat heart disease with fewer drugs and without bypass surgeries, angioplasty procedures, or stents. And in many cases, it works better than the Big Pharma meds and risky, expensive surgeries that cardiologists continue to push. Although EECP was invented in the U.S. in the 1950s, it was left undeveloped as cardiology went down the more lucrative path of drugs and invasive surgeries. Instead, doctors overseas took up the challenge. They spent 20 years developing counter pulsation as a non-surgical way to treat coronary heart disease, by getting the timing of these devices just right. Counter pulsation means pumping blood during the heart’s rest phase. When the heart is at rest, the cuffs inflate. When the heart pumps, the cuffs deflate. The cuffs compress the blood vessels in your lower limbs and push blood toward the heart. Each wave of increased blood flow is timed to arrive at your heart the moment the organ relaxes. When your heart pumps again, pressure is released. This essentially acts as a passive form of vigorous exercise, boosting blood flow, and pushing oxygen-rich blood throughout your body more strongly than normal. More than 100 studies along with multiple clinical trials prove the effectiveness of EECP. In one large study, researchers followed more than 5,000 patients worldwide. They discovered that 83% of patients had vastly improved blood flow after EECP and 73% reported a significant reduction in the severity of angina symptoms.1 Yet in America, almost all coronary artery disease patients are prescribed Big Pharma meds instead. Regrow Brand-New Blood Vessels Perhaps the most remarkable benefit of EECP is its ability to strengthen and repair damaged blood vessels and regrow new ones, creating new pathways in and around the heart – without any surgical grafting. That is why EECP is hailed as a “natural bypass.”2 Blocked Coronary Arteries You see, when coronary arteries become blocked with plaque, obstructing blood flow, it causes chest pain and possibly a heart attack. Some people can naturally form new blood vessels that serve to bypass these obstructions. Unfortunately, not everyone can. And despite the conventional opinion that nothing can be done, EECP has worked wonders for these patients. Study involving 1,400 patients In a study involving 1,400 patients with refractory angina, 75% had half as many angina attacks after EECP. And in a three-year follow-up, 16% had no angina at all.3 Other studies show that EECP triggers the production of an important hormone called vascular endothelial growth factor (VEGF). This allows blood to bypass the blocked arteries by creating new ones.4 The effects of EECP last about five years.5 If you are interested in trying EECP to increase blood flow and protect your heart, please call the Sears Institute for Anti-Aging Medicine at 561-784-7852. 2 More Ways To Protect Your Arteries EECP is a miracle cure for unclogging arteries. But if you can’t get to my clinic, there are nutrients you can supplement with at home. Here are a couple to try today: 1. Use the B vitamin that’s proven to protect your heart. You probably know vitamin B9 better than folate or folic acid. Folate is the nutrient found in food, while folic acid is the supplement form.Folic acid lowers levels of toxic substances that irritate the heart’s lining. This relaxes your blood vessels and keeps them flexible. Fewer irritations equate to normalized pulse pressure and a reduction in stroke and heart attack. Simply put… When folate is high your risk of heart attack drops by up to 50%.6 Natural sources of folate are dark green vegetables as well as beef, lamb, chicken liver, and eggs. But your body only absorbs half the folate you get from food. I recommend supplementing with 800 mcg a day. 2. Try heart-saving vitamin K2. Vitamin K2 scrubs your arteries clear of the plaque that clogs blood vessels. In a landmark, Dutch trial researchers followed 4,800 people. Results revealed that high levels of vitamin K2 lowered the risk of coronary artery disease by 57%. It lowered calcium buildup in the arteries by 52%. And it slashed the risk of death from any cause by 26%.7 You can get vitamin K2 directly from foods. Our ancestors got plenty from eating organ meats like liver. Other rich sources are meat, full-fat milk, cottage cheese, butter, and cheese. But these foods MUST come from grass-fed animals.You can also supplement. Look for vitamin K2 in the form of “menaquinone-7.” It’s much more bioactive than other forms. Take 45 to 90 mcg a day with a meal to improve absorption. To Your Good Health, Al Sears, MD, CNS References: Soran O. “Two-year clinical outcomes after Enhanced External Counterpulsation (EECP) therapy in patients with refractory angina pectoris and left ventricular dysfunction (Report from the International EECP Patient Registry). Am J Cardiol. 2006;97(1):17–20. Kiefer D. “Doctors ignore proven alternative to coronary stents and bypass surgery.” Life Extension. Loh PH, et al. “Enhanced external counterpulsation in the treatment of chronic refractory angina: a long-term follow-up outcome from the International Enhanced External Counterpulsation Patient Registry.” Clin Cardiol. 01 Apr 2008, 31(4):159-164 Sharma U, et al. “The role of enhanced external counter pulsation therapy in clinical practice.” Clin Med Res. 2013 Dec;11(4):226-32. Fitzgerald CP, et al. “Enhanced external counterpulsation as initial revascularization treatment for angina refractory to medical therapy.” Cardiology. 2003;100(3):129-35. Pan Y and Jackson R. “Dietary phylloquinone intakes and metabolic syn¬drome in US young adults.” J Am Coll Nutr. 2009;28(4):369-379. Geleijnse JM., et al. “Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study.” J Nutr. 2004. To read the original article click here.

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Why Is Sorghum One of My New Favorite Grains?

The AHA! Team — Mon, 12 May 2025 05:33:30 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Learn why sorghum is one of my favorite new grains. Sorghum “Despite playing a significant role in Africa and Asia as a staple grain, sorghum has only recently emerged as a potential human food source in the developed world.” And it isn’t just a principal grain in many parts of the world, but it’s “critical in folk medicine” traditions, too. What might its health benefits be? There are some in vitro data from test tubes and petri dishes, as well as in vivo data, meaning “within the living” in laboratory animals, but only in the last decade have we started seeing human trials. In one study, participants were asked to eat sorghum pancakes or corn pancakes for supper every day for three weeks. Both groups saw significant, 20 to 30 percent drops in their cholesterol, but all participants were also “requested not to consume eggs and other cholesterol-boosting foodstuff,” so that may very well have played a role. Another study used biscuits. Those eating sorghum biscuits said they felt more satiated than when they ate wheat biscuits, but that “did not translate to differences in intake at the subsequent ad-libitum [all-you-can-eat] meal.” So, does it matter that they subjectively felt more satiated if that did not cause them to eat any less? Unsurprisingly, when put to the test, those eating sorghum versus wheat biscuits didn’t lose any weight, though the data are a bit mixed. A recent study concluded that “sorghum can be an important strategy for weight loss in humans.” However, those in the sorghum group didn’t actually lose more weight. They did eat hundreds more calories a day, though, and they still lost more body fat, as you can see below and at 1:41 in my video The Health Benefits of Sorghum. This may be because of their greater fiber consumption or intake of other goodies like the resistant starch in sorghum. The vehicle the researchers used was an artificially flavored, colored, and sweetened powdered drink mixture of water, milk powder, and either sorghum or wheat flour. That may be good for a study since you can make a blinded control, but it leaves you wondering what would happen if you actually ate the whole food. The resistant starch is exciting, though. Most of the starch in sorghum is either slow-starch—that is, slowly digestible—or fully resistant to digestion in the small intestine, which offers a banquet bounty of prebiotics for our good gut flora down in our colon. Evidently, it isn’t the sorghum starch itself, but interactions with the proteins and other compounds that effectively act as starch blockers, inhibiting our starch-munching enzymes. Sorghum ends up with “the lowest starch digestibility” among grains, which is why, traditionally, it was considered to be an “inferior” grain—but inferior in the sense of not providing as many calories. (That’s a good thing in the age of epidemic obesity.) Whole-wheat vs. Sorghum Muffin When study participants were given either a whole-wheat muffin (the control) or a sorghum muffin, with both containing the same amount of starch, researchers saw significantly higher blood sugars 45 minutes to two hours after subjects ate the wheat muffin, as shown below and at 2:58 in my video. They also saw a higher insulin spike, starting almost immediately after consuming the wheat muffin, as seen below, and at 3:03. Overall, after consumption of the sorghum muffin, researchers found a 25 percent lower blood sugar response, and the participants’ bodies had to release less than half the insulin to deal with it, as seen here and at 3:11 in my video. The same type of results were found with people with diabetes. Researchers saw a lower blood sugar spike with sorghum porridge compared to grits, and the participants’ bodies could deal with it with a fraction of the insulin. So, we need to educate people on how healthy sorghum is—and, some suggest, “develop products that are…healthy, convenient to use, and tasty.” No need! Sorghum is already healthy, convenient, and tasty just the way it is. I just press a single button on my electric pressure cooker with two parts water and one part sorghum, and it’s ready in 20 minutes. You can make a big batch and use it all week just like you would rice. Of course, there isn’t big money for the food industry when people eat the intact, whole grain. Instead, the industry is looking at sorghum for its “enormous potential for exploitation” in creating “functional foods and food additives.” (Did you know that adding sorghum to pork or turkey patties can decrease their “cardboardy ﬂavor”? Why eat sorghum when you can instead use it to make gluten-free beer?) It’s funny. When I wrote in How Not to Diet about taxpayer subsidies going to the sugar, corn syrup, oil, and livestock industries to subsidize cheap animal feed to help make Dollar Menu meat, I jokingly asked, “When was the last time you sat down to some sorghum?” Now that we know how good it is for us, maybe we should be taking advantage of the quarter billion dollars the United States is spending to prop up the sorghum industry and sit down to some sorghum after all. If you missed the previous video, check out Is Sorghum a Healthy Grain? My How Not to Diet Cookbook is full of delicious and healthful grain recipes. Check it out here. “Resistant starch”? Learn more about Resistant Starch and Colon Cancer and Getting Starch to Take the Path of Most Resistance. For more on the benefits of different grains, see related posts below. Key Takeaways Sorghum, widely used as a staple in Africa and Asia, is now being studied for its health benefits, with emerging human trials on its potential for cholesterol and blood sugar regulation. Studies show that sorghum may aid in lowering cholesterol and can increase feelings of satiety. However, this satiety hasn’t consistently led to reduced food intake. Sorghum’s resistant starch content results in lower blood sugar spikes and requires less insulin after consumption compared to other grains like wheat, making it promising for blood sugar management, especially in people with diabetes. Sorghum’s unique starch composition, largely resistant to digestion, offers prebiotic benefits for gut health and may act as a natural starch blocker. Despite sorghum’s potential health benefits as a whole grain, the food industry is more focused on its use in functional foods and additives. However, the grain can be easily prepared and enjoyed whole, offering a healthy, cost-effective option for any diet. To read the original article click here.

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