anti-inflammatory diet Archives - Amazing Health Advances

Eating an Anti-Inflammatory Diet for Lupus

The AHA! Team — Fri, 13 Dec 2024 06:12:20 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Green smoothies are put to the test for the autoimmune disease lupus. There are dozens and dozens of journals I try to stay on top of every month, and one I always anticipate is The International Journal of Disease Reversal and Prevention, a peer-reviewed medical “journal created to document the science of nutrition and lifestyle to prevent, suspend and reverse disease,” with an editor-in-chief no less prestigious than Dr. Kim Williams, past president of the American College of Cardiology. I was honored to join its editorial advisory board, along with so many of my heroes. The best part? It’s free. Go to IJDRP.org and put in your email to subscribe at no cost, and you’ll be alerted when new issues are out, which you can download in full in PDF form. (Did I mention it’s free?) When it comes to chronic lifestyle diseases, wrote Dr. Williams, “Instead of preventing chronic lifestyle diseases, we [doctors] manage. Never cure, just mitigate. Why? Because of ﬁnance, culture, habit, and tradition.” There are many of us, though, who “envision a world where trillions of dollars are not spent on medical care that should never have been necessary, but rather on infrastructure, environment, education, and advancing science. For this reason, comes The International Journal of Disease Reversal and Prevention (IJDRP).” After all, wrote the journal’s co-founder, “Without data, you’re just another person with an opinion.” To give you a taste of the journal: How about pitting plants against one of the most inflammatory diseases out there—lupus, an autoimmune disease in which your body can start attacking your DNA? Kidney inflammation is a common consequence, and even with our armamentarium of immunosuppressant drugs and steroids, lupus-induced kidney inflammation can lead to end-stage renal disease, which means dialysis, and even death. That is, unless you pack your diet with some of the most anti-inflammatory foods out there and your kidney function improves so much you no longer need dialysis or a kidney transplant. Another similar case was presented with a resolution in symptoms and normal kidney function, unless the patient deviated from the diet and his symptoms then reappeared. As I discuss in my video Anti-Inflammatory Diet for Lupus, even just cutting out animal products can make a difference. Researchers randomized people to remove meat, eggs, and dairy from their diets without significantly increasing fruit and vegetable intake and found that doing just that can lower C-reactive protein levels by nearly a third within eight weeks, as you can see below and at 2:21 in my video. (Our C-reactive protein level is a sensitive indicator of whole-body inflammation.) But with lupus, the researchers didn’t mess around. Each day, the study subjects were to eat a pound of leafy greens and cruciferous vegetables like kale, fruits like berries, and lots of chia or flax, and drink a gallon of water. We’re talking about a green smoothie diet to extinguish lupus flares. (Note, though, that if your kidneys are already compromised, this should be done under physician supervision so they can monitor your electrolytes like potassium and make sure you don’t get overloaded with fluid.) Bottom line? With such remarkable improvements due to dietary changes alone, the hope is that researchers will take up the mantle and formally put it to the test. Reversals of autoimmune inflammatory skin disease can be particularly striking visually. A woman with a 35-year history of psoriasis that had been unsuccessfully managed for 19 years with drugs suffered from other autoimmune conditions, including Sjogren’s syndrome. She was put on an extraordinarily healthy diet packed with greens and other vegetables, fruits, nuts, seeds, avocados, and some whole grains, and boom! Within one year, she went from 40 percent of her entire body surface area inflamed and affected down to 0 percent, completely clear, and, as a bonus, her Sjogren’s symptoms resolved, too, while helping to normalize her weight and cholesterol. You can see before and after photos below and at 3:39 in my video. I think I only have one other video on lupus: Fighting Lupus with Turmeric: Good as Gold. It’s not for lack of trying, though. There just hasn’t been much research out there. I talk about another autoimmune disease, type 1 diabetes, in Type 1 Diabetes Treatment: A Plant-Based Diet. To read and subscribe—for free—to The International Journal of Disease Reversal and Prevention, visit www.IJDRP.org. Key Takeaways The International Journal of Disease Reversal and Prevention (IJDRP), a peer-reviewed medical journal, focuses on documenting nutrition and lifestyle science to prevent, suspend, and reverse chronic diseases, and its editor-in-chief is Dr. Kim Williams. Research highlights the potential of anti-inflammatory diets, rich in plant-based foods, to significantly improve kidney function in lupus patients, potentially avoiding dialysis and transplants. Cutting out animal products reduces inflammation markers like C-reactive protein, offering substantial health benefits in managing autoimmune conditions such as lupus. A comprehensive plant-based diet effectively cleared severe psoriasis and associated autoimmune symptoms in a patient, showcasing dramatic visual and health improvements within a year. To read the original article click here.

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Candida Diet: The Foods & Supplements to Eat (and Avoid) to Treat Candida

The AHA! Team — Wed, 09 Oct 2024 08:19:38 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – When it’s at proper levels in the body, candida is a fungus that aids with nutrient absorption and digestion, but when candida overproduces, it can then become a serious concern that causes a wide variety of negative and serious health problems. A yeast-free candida diet is one of the best ways to reduce and eliminate candida symptoms, but what exactly do you need to eliminate from your diet? Read on and I’ll tell you exactly what to take out of your diet and what to add to get rid of candida for good. What Is the Candida Diet? Candidiasis, commonly referred to as “candida,” is a fungal infection that can affect men and women of all ages in various parts of the body. It most commonly occurs in the mouth, ears, nose, toenails, fingernails, gastrointestinal tract and vagina. Possible symptoms comprise a true laundry list ranging from bad breath to persistent heartburn to arthritis. Due to its many and varied symptoms, candida is often ignored, undiagnosed or misdiagnosed. If you have candida or know someone who does, the good news is that there are many candida natural treatments. The main natural treatment is a change in your diet to discourage the overgrowth of yeast. Before embarking on your new diet, though, it’s a good idea to start with a candida cleanse to help rid the body of excess candida through flushing the digestive tract. You have two options for a cleanse: a liquids-only cleanse or a more gentle cleanse with food. You can also start with the step one cleanse and then move to the step two cleanse. Cleansing Step 1: Liquids-Only Candida Cleanse (Duration 1–2 Days) Start by making a vegetable broth from organic onions, garlic, celery, kale, sea salt and pure water. Let it simmer and strain. Discard the vegetables, and refrigerate the broth. Throughout the day, sip on warm broth. It’s imperative that you drink lots of water to help your body expel all the toxins in your system. While this is not a long-term cleanse, it can be repeated as needed every few weeks. It can also be used as a jump-start to the food cleanse below. Cleansing Step 2: Steamed Vegetables (Duration 3–5 Days) By eliminating grains, sugars, fruits, starches and alcohol from your diet for three to five days, you can make great headway in your fight against candida overgrowth. What can you eat on a candida diet? You should mostly eat: Fresh, organic vegetables that have been steamed. For this cleanse stage, keep away from any starchy vegetables like carrots, radishes, beets, sweet potatoes and white potatoes, which may contribute to excess sugar levels and feed the candida. Continue to drink plenty of pure water, a minimum of 72 ounces per day, to help flush the candida and byproducts from your system. During this time, no more than once a day, you can eat salads made from leafy greens (like romaine) or bitter greens (like chard) and topped with just a bit of coconut oil and apple cider vinegar (or lemon juice). During either of the candida cleanses above, you can use bentonite clay to help surround the toxins and efficiently remove them from your system. Once you’re done with the cleansing stage, you can then move on to an antifungal diet that doesn’t just discourage candida — it helps your body get rid of candida for good! Here are the dietary steps I recommend for a candida-free diet: Diet Step 1: Remove the Problem Foods Now you know what to eat, but you are likely wondering what not to eat on a candida diet. First and foremost, you need to continue to remove the foods from your diet that literally feed the candida and encourage it to flourish in your body. The top offenders include: sugar white flour yeast alcohol These items are believed to promote candida overgrowth. If you avoid eating sugar and white flour, then you will easily cut out most processed foods, which tend to be higher in calories and unhealthy ingredients and low in nutrition. Avoiding sugar in all of its various forms is truly key to fighting candida. The candida yeast cells need sugar to build their cell walls, expand their colonies and switch into their more virulent, fungal form. This is why a low-sugar diet is such a necessary part of your candida treatment. If you need some help, here’s how to kick your sugar addiction. Going forward, you want your diet to be centered on: vegetables high-quality protein foods gluten-free grains (like brown rice and millet) Avoiding fruit at this time is also commonly recommended because even though fruit is very healthy, it does get turned into sugar in the body. In terms of vegetables, you also want to avoid these somewhat sweet, starchy varieties: potatoes carrots sweet potatoes yams beets peas parsnips These vegetables are banned from a strict anti-candida diet because of their high carbohydrate content, but they’re certainly nutrient-dense and can be reintroduced later on in your treatment. Diet Step 2: Up the Intake of Candida Killers and Boost Your Immune System You want to make sure you include the items from my top 10 list below on a daily basis, including: apple cider vinegar green veggies green drinks coconut oil Manuka honey garlic ground chia and flaxseeds unsweetened cranberry juice cultured dairy spices (like turmeric and cinnamon) How long do I need to eat like this? In order to have success with the candida diet, it will take anywhere from a few weeks to several months. It really depends on the individual and a few key variables: how strictly you follow this diet the intake and effectiveness of probiotics and antifungals the severity of your candida Diet Step 3: Reintroducing Off-Limit Foods Once you’re free of your candida symptoms and the candida itself, then what? As I’m sure you guessed, going back to your old habits and ways of eating will likely just bring the candida back all over again. However, you can gradually reintroduce certain foods into your new candida diet. Low-sugar fruits like green apples are a great example of a smart choice. If the reintroduced foods don’t cause flare-ups of candida symptoms, you can move on to reintroducing more foods that you have been avoiding. I recommend doing this reintroduction slowly and one item at a time. Top Foods Here are some of the foods you should eat on the candida diet. 1. Apple Cider Vinegar The acid and enzymes in apple cider vinegar have been shown to help to kill and get rid of excess yeast in the body. 2. Green Veggies and Green Drinks Leafy green vegetables help alkalize the body, which fights against the acidic nature of yeast overgrowth. Research suggests that greens contain no sugars but have high amounts of magnesium that naturally detox the body, vitamin C to build the immune system, chlorophyll to cleanse the body, B vitamins to energize the body and iron to give the body full support. 3. Coconut Oil Coconut oil has antimicrobial properties, and studies show that the combination of lauric acid and caprylic acid found in coconut oil kills off harmful candida through ingestion and topical application. 4. Stevia We know that sugar feeds candida. That’s why it’s important to use different sweeteners, and stevia is the perfect choice for those on a candida diet. Studies indicate that not only is stevia an antifungal, anti-inflammatory and antibiotic agent, but it also helps balance the pancreas, which is often compromised when someone has candida. 5. Garlic Garlic contains a large number of sulphur-containing compounds that have extremely potent, broad-spectrum antifungal properties. Animal studies conclude that raw garlic benefits the fight against candida specifically. 6. Ground Flaxseeds and Chia Seeds Polyphenols found in flaxseeds and chia seeds have been found to support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body. 7. Unsweetened Cranberry Juice Cranberry juice without added sugar has been shown to help correct the pH levels of urine, helping prevent the overgrowth of fungi like candida. 8. Kefir Goat milk kefir has displayed antibacterial and anti-candida effects in animal studies. 9. Spices like Turmeric and Cinnamon Turmeric contains an active component called curcumin that has been shown to completely inhibit the growth of Candida albicans (as well as lots of other fungal strains). Cinnamon can treat oral thrush because studies have shown that people who supplement with cinnamon generally suffer from less candida overgrowth than those who don’t. 10. Cooked Vegetables Non-starchy, cooked vegetables — such as broccoli, cauliflower and asparagus — provide valuable nutrients that fight candida. 11. Organic Meat Protein plays a key role in candida. If you get your protein from factory-farmed meats, you could actually feed candida, while research suggests that foods high in healthy fats and protein protect against candida. That’s why it’s so important to consume only organic, free-range meat. 12. Bone Broth Bone broth benefits so many different aspects of our health, and you can add treating candida to the list. In fact, it’s one of the best food sources to destroy candida due to its positive effects on gut health. 13. Pau D’arco Tea Pau d’arco tea is probably the No. 1 thing to add to your candida diet. It helps the body fight candida the natural way. That’s because it’s proven to have antifungal compounds like lapachol, which has been shown to combat candida. Foods to Avoid Here are the foods to avoid on the candida diet. 1. Sugar and Sugar Alternatives These sweet items feed yeast, so you should avoid them at all costs. 2. Fruit and Fruit Juice Even though fruit is generally healthy, it’s high in sugar and can make candida worse. 3. Alcohol Most alcohol contains yeast so it’s not surprising that it produces more of it when consumed. It should be avoided. 4. Grains Grains break down into sugar and can feed candida, yeast and bad bacteria. 5. Vinegar All types of vinegar should be avoided with candida overgrowth, except for apple cider vinegar. Apple cider vinegar is the only vinegar that provides an alkalizing benefit for the body and actually causes candida to die. 6. Peanuts Peanuts can often carry mold, which only encourages the growth of candida. Plus, the peanut allergy is one of the most common food allergies on the planet, providing another reason to avoid peanuts. 7. Dairy Unless it’s fermented, you ideally want to avoid dairy at least in the early stages of your cleansing. Milk contains lactose, which is a sugar. 8. Food Intolerances Some yeast infections are due to food allergies. Try to avoid foods that cause negative reactions of any kind. If you think you have a food allergy or sensitivity, try an elimination diet to figure out what foods are causing intolerances. Other foods to avoid include: Dried fruits Bananas Ice drinks Essential Oils for Candida Some of the best oils to fight candida are: oregano oil myrrh oil lavender oil clove oil These help kill a variety of parasites and fungi, including candida, in the body. Lavender oil has been proven to inhibit the growth of candida and is effective at preventing the spread of the infection. By mixing a couple of drops of clove oil or lavender oil with coconut oil during your cleanse, you can help to kill off the offending candida. However, since these essential oils are powerful, they should only be taken internally for 10 days or less. For oral thrush, you can use three drops of clove oil with one tablespoon of coconut oil and swish the mixture in your mouth for 20 minutes. This oil pulling is excellent for killing candida and overall detoxification of the body. Best Supplements These supplements can help aid your candida diet: 1. Probiotics (50 billion units daily) Give your body healthy bacteria, which can help reduce the presence of yeast. 2....

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What Is the Best Food for Gingivitis and Periodontal Disease?

AHA Publisher — Wed, 07 Dec 2022 03:16:57 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What would happen if you stopped brushing your teeth but ate more healthfully? Experimentally, when study participants stop brushing their teeth, plaque starts to build up and, within a few days, their gums start to get inflamed. Though nothing may be visible just yet, if you take a biopsy at the gum line, you can see the inflammation beginning to spread. Within a few weeks, overt gingivitis becomes apparent with gums that can get red and swollen and bleed easily. If you don’t do anything about it, you can develop periodontal disease, where the inflammation creeps down into the supporting structures of the tooth—the bone and ligaments—setting you up for tooth loss. How did we get along for millions of years without brushing our teeth? “Dental disease is almost universal” these days, but skulls from thousands of years before the invention of the toothbrush have perfect teeth. Admittedly, that was also thousands of years before the invention of candy bars. Does food play a role? You don’t know…until you put it to the test, as I discuss in my video Best Food for Periodontal Disease and Gingivitis. How do you get people to stop brushing their teeth and also stop eating processed junk? Researchers designed a study where participants were forced to live under Stone Age conditions without “toothbrushes, toothpaste, dental floss, toothpicks, or other oral hygiene products” for a month, and “security guards ensured that all subjects maintained the appropriate lifestyle for Stone Age humans.” They could use a twig or other natural material to try to clean their teeth, but were pretty much on their own. (The participants didn’t get any candy bars either.) The researchers were attempting to replicate the diet from about 4000 BCE, so the subjects got a lot of whole grains with supplemental “salt, herbs, honey, milk, and meat from domestic animals (goats and hens),” and were allowed to pick berries or see what they could catch. What happened? With no oral hygiene, their plaque built up, as you can see in the graph below and at 1:53 in my video, but their gums got healthier, as measured by bleeding on probing. (Gums bleeding when poked with a dental tool is a measure of gingivitis.) In almost every case, the participants’ gum health improved. How is it possible that their gums were actually healthier despite buildup of plaque? Many of the more disease-causing bacteria seemed to have disappeared from their mouths. The researchers suggested this could be from the lack of refined sugars, but the participants were eating honey, so they weren’t on a sugar-free diet. They were, however, eating a lot of whole grains and berries rich in antioxidant phytonutrients with anti-inflammatory properties. So, maybe it was restricted sugar intake combined with the intake of really healthy foods. Thus, all of those experimental studies where people stop brushing their teeth and their gums inevitably get inflamed “may only be applicable if the subjects maintain a Western diet rich in sugar and low in anti-inflammatory foods,” such as whole plant foods. What about the role of nutrition in periodontal health? Gingivitis can lead to periodontitis, an inflammatory disease of the supporting tissues of the teeth, which, if left untreated, can lead to the progressive loss of the bone that holds our teeth in place. Part of the development of periodontal disease may involve oxidative stress, so not only do we need to reduce our intake of pro-inflammatory foods, such as refined carbohydrates and saturated fats, but it may also help if we seek out foods that are antioxidant-rich. Is there an association between periodontitis and dietary vitamin C intake? Apparently so, as you can see in the graph below and at 3:34 in my video. Increased risk of periodontitis has been associated with lower levels of vitamin C intake. What effect might vitamin C depletion and supplementation have on periodontal health? Researchers provided controlled amounts of vitamin C to study participants for three months and found that measures of gum inflammation were directly related to the subjects’ vitamin C status. On about one orange’s worth of vitamin C a day, their gums improved; down around only 5 mg a day, though, their gums got worse. On ten oranges’ worth of vitamin C a day, they got better and then worse once again when the vitamin C level dropped down to five oranges’ worth, as you can see in the graph below and at 4:01 in my video. The study was pretty convincing, though 5 mg a day is down at scurvy level. We know our gums start bleeding and our teeth can fall out if we have scurvy, but that doesn’t mean taking extra vitamin C helps. Indeed, 1,500 mg of vitamin C a day did not seem to help prevent gingivitis and even 2,000 mg a day failed to help periodontitis sufferers. Is it possible that vitamin C is just too weak an antioxidant? What about lycopene, the powerful antioxidant pigment that makes tomatoes red? Lycopene worked! But that was from injecting it directly into the gum pocket with a syringe. Does it still work if you simply eat it? A randomized, placebo-controlled, clinical trial investigated the efficacy of lycopene in the treatment of gingivitis. After two weeks of standard dental treatment with either a single daily tomato’s worth of lycopene or placebo, the placebo group had a 10 to 20 percent reduction in gingivitis, but the lycopene group had a nearly 30 percent improvement within just one week. How much lycopene? The amount found in just one and a half teaspoons of tomato paste a day. So, tomatoes may help with gingivitis, but what about periodontitis? Another randomized, double-blind, placebo-controlled trial again treated subjects with a typical dental cleaning plus either one daily tomato’s worth of lycopene or a placebo for two months. Researchers found significant improvements in the lycopene group in plaque, gingivitis, and bleeding, though not probe pocket depth and clinical attachment. You can see the difference in how much better their gums looked as you can see below and at 5:59 in my video. The researchers concluded that “supplementation with lycopene seems to have augmented the healing sequence of inflamed gingival tissues,” but that was with a whole tomato’s worth a day. How about half a tomato’s worth or just three quarters of a teaspoon of tomato paste’s worth of lycopene a day? Neither worked. There was no difference. It looks like you have to go the whole tomato. It should come as no surprise that healthy foods can benefit all parts of the body, but I still love to see the data! I talk more about the red pigment in tomatoes in Lycopene Supplements vs. Prostate Cancer and Tomato Sauce vs. Prostate Cancer. Key Takeaways Although dental disease is nearly universal today, skulls from thousands of years before the toothbrush was invented have perfect teeth Researchers had study participants live under Stone Age conditions for a month without any oral hygiene products, though they could use twigs or other natural materials to clean their teeth. Dietarily, they were given whole grains with “salt, herbs, honey, milk, and meat from domestic animals (goats and hens),” and could pick berries or see what they could catch, in an attempt to replicate the diet from about 4000 BCE. Without oral hygiene, the subjects’ plaque built up, but their gums got healthier. Much of the disease-causing bacteria seemed to have disappeared from their mouths, thought perhaps because they were not consuming refined sugars and were consuming a lot of antioxidant- and anti-inflammatory-rich whole grain and berries. Development of periodontal disease may involve oxidative stress, so we should reduce consumption of pro-inflammatory foods like refined carbs and saturated fats, while also increasing intake of antioxidant-rich foods. Increased risk of periodontitis has been linked to lower levels of vitamin C intake, but 1,500 daily mg of vitamin C did not seem to help prevent gingivitis and 2,000 daily mg didn’t help periodontitis sufferers. Lycopene, the antioxidant pigment that makes tomatoes red, did work, however. Researchers found that one daily tomato’s worth of lycopene may help with gingivitis, plaque, and bleeding, but not probe pocket depth and clinical attachment. To read the original article click here.

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The Link Between Vitamin D and Autoimmune Disease

AHA Publisher — Fri, 01 Apr 2022 08:04:02 +0000

Jillian Levy, CHHC via Dr. Axe – Vitamin D is a nutrient that has many roles within the immune system and central nervous system. For example, vitamin D benefits include having anti-inflammatory and immunoregulatory effects, in part by activating immune defenses and enhancing the function of immune cells (including T cells and macrophages). Higher intake of vitamin D — both from natural sunlight and food sources, plus supplements — is believed to offer protection against infections, viruses and also certain immune-related disorders. Can low vitamin D cause an autoimmune disease? Recent research suggests this might be a possibility. While vitamin D deficiency might not directly cause immune-related diseases, a link has been found between low vitamin D and autoimmune disease development. Study: Vitamin D and Autoimmune Disease A 2022 study published in the journal BMJ was conducted to determine whether or not vitamin D and omega-3 fatty acids could reduce autoimmune disease risk. The study was a randomized, double-blind, placebo-controlled trial that took place in the U.S. over the course of five-plus years and included more than 25,000 participants over the age of 50. The study concluded: Vitamin D supplementation for five years, with or without omega-3 fatty acids, helped reduce autoimmune disease by 22%. Omega-3 fatty acid supplementation, with or without vitamin D, helped reduce autoimmune disease rate by 15%. (This was considered “not statistically significant.”) Both treatments showed larger effects than placebos did. Supplementation with both vitamin D and omega-3 fatty acids helped decrease autoimmune disease by about 30% compared to taking placebos. Rheumatoid arthritis incidence was approximately 40% lower in the supplementation groups than in the placebo group. The study was designed so participants received vitamin D supplements (1,25-dihydroxyvitamin D) in doses of 2,000 IU/day or matched placebos and omega-3 fatty acids (derived from marine sources) in doses of 1,000 mg/day or matched placebos. Participants self-reported all autoimmune diseases throughout the study, which were then confirmed by medical reviews. Autoimmune diseases that were identified in participants included: rheumatoid arthritis polymyalgia rheumatica autoimmune thyroid disease psoriasis certain others For the vitamin D arm, 123 participants in the treatment group compared to 155 in the placebo group had a confirmed autoimmune disease. In the omega-3 fatty acids arm, 130 participants in the treatment group compared to 148 in the placebo group had a confirmed autoimmune disease. Within the group receiving only placebos, 88 were confirmed to have developed autoimmune diseases. Among participants who received vitamin D and omega-3 fatty acids, 63 developed autoimmune disease, while 60 who received only vitamin D and 67 who received only omega-3 fatty acids had confirmed autoimmune diseases. What It Means The BMJ study described above revealed that higher vitamin D intake had the strongest effects on helping prevent autoimmune diseases. Omega-3s also lowered risk for autoimmune problems but not quite as well as vitamin D. How does vitamin D help autoimmune diseases? Autoimmune diseases are chronic conditions characterized by inflammatory autoimmune responses to self-tissues. In other words, they occur when someone’s own immune system starts attacking the body. Vitamin D is thought to protect against autoimmune diseases via mechanisms such as: Regulating an array of genes, many involved in inflammation Suppressing inflammatory cytokines and chemokines (including C-reactive protein and IL-6) Inhibiting B cell autoantibody production and promoting monocyte differentiation into macrophages (other ways to lower inflammation) Increasing the production of anti-inflammatory regulatory T cells Can vitamin D exacerbate autoimmune disease? It’s unlikely, unless someone is taking very high amounts of vitamin D. As long as you follow guidelines, vitamin D should not worsen immune-related health problems. How much vitamin D should you take if you have an autoimmune disease? Aim for about 1,000 to 2,000 IU per day. In the study described above, adults were given 2,000 IU/day. Remember to stay consistent, since the most protective effects were found after two years of supplementation. Other Ways to Combat/Prevent Autoimmune Issues Here are other tips for supporting your immune system: Eat an anti-inflammatory diet to support gut health. Pinpoint whether you may have allergies/intolerances, such as to gluten or dairy. Reduce environmental risk factors, such as exposure to toxins, infections and stress. Get enough sleep and rest. Exercise regularly. Fight oxidative damage done by free radicals by avoiding smoking and too much alcohol. What are the best vitamins for autoimmune diseases? Experts believe that people with autoimmune diseases may benefit most from: Vitamin D Omega-3s Turmeric Glutathione L-glutamine A quality multivitamin Antioxidants, such as resveratrol (the same type found in berries and red wine) Are omega-3s good for autoimmune diseases? Do omega-3s reduce inflammation? Yes, as explained above, studies suggest higher intake of omega-3s may help protect against autoimmune disease development. It’s well-known that, generally speaking, omega-3 benefits can include fighting inflammation, supporting healthy blood flow and more. That said, supplementation with omega-3s alone did not significantly lower incidence of autoimmune disease in the BMJ study. This means you should focus on making other healthy lifestyle changes too, including improving your diet and taking vitamin D as well. On a positive note, other randomized, controlled trials of people with prevalent rheumatoid arthritis, systemic lupus and psoriasis have shown improvements in symptoms when they take omega-3s. For example, an observational study found a 49% reduction in rheumatoid arthritis risk for each 30-gram increase in daily fatty fish intake. What supplements should I avoid if I have an autoimmune disease? Be careful about using very high doses of vitamin C (too much isn’t always better), high doses of vitamin A/ beta-carotene and certain herbs on a long-term basis, such as echinacea and ginseng. These may all be helpful short term or in moderate doses, but depending on your immune system and sensitivities, you might not benefit from them when taken for long periods. Conclusion Should I take vitamin D if I have an autoimmune disease? Research suggests that yes, you should. A recent study found that vitamin D and omega-3 fatty acid supplementation had protective effects against autoimmune diseases (including rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis). In this large trial of older Americans, supplementation with vitamin D and omega-3s for five years were tied to a lower incidence of confirmed autoimmune disease compared to placebos. A link has especially been found between low vitamin D and autoimmune disease development because vitamin D helps fight inflammation in multiple ways. Does omega-3 suppress the immune system? No, omega-3s should help autoimmune disease symptoms in most cases, but you should still make lifestyle changes to support your immune system. To read the original article click here.

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Top 6 Natural Ways for How to Improve Memory

AHA Publisher — Wed, 22 Sep 2021 07:00:20 +0000

Jillian Levy, CHHC via Dr. Axe – If you’re relatively young and healthy, improving your memory may not be the health goal you’re currently most focused on. However, memory impairment is an issue that shouldn’t be taken lightly, considering one’s memory is tied to many other brain functions and serves as a window into their overall cognitive health, and it’s never too early to find ways for how to improve memory. Is it really possible to improve your memory? Research suggests that yes, it is. Experts’ advice regarding how to improve memory and other cognitive functions, such as concentration and decision making, include: learning new information regularly eating an anti-inflammatory diet exercising getting enough sleep potentially trying certain supplements, including nootropics Top 6 Ways for How to Improve Memory How exactly can you improve your memory and concentration? Here’s what to focus on and how to improve memory naturally: 1. Keep Learning New Things Challenging yourself with new tasks and “breaking out of your comfort zone” is a great way to encourage neuroplasticity, which is the ability of the brain to form and reorganize synaptic connections in response to learning and experiences. Neuroplasticity basically describes how your brain literally adapts to challenges and things you do over and over again by forming new connections, and it’s a great way for how to improve memory. It can be easy to get into a monotonous routine in older age, but continuing to develop new skills is essential for keeping the brain sharp and attentive. The best brain-boosting exercises to try are those that require concentration, full engagement and a bit of mental effort. Any activity or hobby that requires hand-eye coordination and complex motor skills is also great for the brain. Ideally you want to practice exercises that you can become increasingly good at over time, since progress is rewarding and fun. Some examples include: learning a new instrument or language building things with your hands playing chess dancing golfing doing crossword puzzles or playing board games 2. Eat an Anti-Inflammatory Diet One important aspect of improving your memory is providing your brain with the fuel it needs to protect against damage (like free radicals and oxidative stress) and operate at its best. That’s why eating an anti-inflammatory diet is among the natural ways for how to improve memory. A diet aimed at protecting cognitive function should be one filled with produce that is packed with antioxidants (colorful fruits and vegetables) plus protein, healthy fats and other anti-inflammatory ingredients. You’ll want to include plenty of “brain foods” that support focus and memory, such as: Healthy fats, such as olive oil, avocado, coconut, nuts like walnuts, egg yolks, ground flaxseed and flaxseed oil High-antioxidant foods, such as leafy greens, peppers, onions, citrus fruits, berries, broccoli, dark cocoa, acai, turmeric, herbs, etc. Cold-water “fatty fish,” such as salmon, tuna, halibut, trout, mackerel, sardines and herring Superfoods like wheatgrass, seaweed and algae Green tea and coffee in moderation Wine in moderation (about one glass a day for women, two for men) 3. Exercise Getting regular exercise has been shown in studies to help protect both short- and long-term memory. It helps your brain stay sharp by: Increasing circulation and oxygen to your brain Boosting neuroplasticity by stimulating growth factors and neuronal connections Managing inflammation and supporting a healthy immune system Reducing the risk for disorders that can contribute to memory loss, such as diabetes and cardiovascular disease Building resiliency against stress Reducing fatigue Releasing endorphins that fight depression Aerobic exercises like brisk walking, swimming and cycling are among the best options for older adults for how to improve memory through exercise. 4. Get Enough Sleep Sleep makes a big impact not only on your energy level, but also your focus, memory, problem-solving abilities, emotion regulation and creativity. Researchers have even found that getting enough sleep plays in a role in memory consolidation, which takes place during the deepest stages of sleep. On average, adults need between seven to nine hours of sleep per night to feel their best. Some tips for getting better sleep include: Stick to a regular schedule to support your circadian rhythm (aka your internal clock). Go to bed at the same time every night, and get up at the same time each morning. Limit screen time at night, and instead do something relaxing, such as reading, mediating or writing. Blue light emitted by electronics such as TVs, tablets, phones, and computers can mess with your ability to sleep well. Soothing activities, such as listening to music, meditation or yoga, can improve cognitive abilities, including focus, creativity, memory and learning. One study found that meditation and music significantly enhanced both subjective memory function and objective cognitive performance in adults with cognitive decline. Cut back on alcohol, caffeine, sugar and spicy foods, especially close to bedtime. Taking a nap, especially after learning new information, may also help you remember things more easily, according to some studies. 5. Prioritize Relationships to Fight Loneliness Studies show that meaningful relationships in one’s life and a supportive social circle can actually help defend the brain against damage, since these decrease loneliness. To boost your mood and brain function, make an effort to maintain relationships and reach out to others often. Try finding a community that you can actively engage in, such as a church or faith group, fitness center, sports team, volunteer organization, etc. Laughing with others, as well as physical affection, also help release “happy hormones,” such as oxytocin, that can aid in cognitive health. Intentionally seek out and spend time with positive people. Playing with children and pets is another great stress-reducer that can make life more playful and help you to take things less seriously. Here’s a tip: If you find it difficult to keep up with an active social life and remember events, try staying organized with help from calendars, planners, maps, shopping lists, file folders and address books. Doing these types of things has been shown to be associated with enhanced memory among older people. 6. Consider Taking Supplements Like Nootropics How can I improve my memory fast? Let’s say you’re cramming for an exam and looking for ways to help you retain information. Nootropics may come into handy. These supplements, some of which contain caffeine or other stimulating ingredients, tend to help with focus and possibly memory. Nootropics cover a broad range of focus–boosting drugs, herbs and supplements, such as: Adaptogen herbs, like ginseng and rhodiola Medicinal mushrooms, such as cordyceps Amino acids, like L-carnitine Creatine DHA/fish oil B vitamins, especially B12 Coffee or green tea extract Gingko biloba Theobromine A number of others Each nootropic supplement works in a unique way and has its own specific mechanisms of actions. Many are capable of altering levels of certain neurotransmitters, enzymes or hormones in the brain, such as: acetylcholine adrenaline dopamine serotonin GABA This allows these supplements to increase energy and motivation, promote blood flow and help protect the brain from oxidative stress — another option for how to improve memory. If you’re more focused on short-term information recall than preserving your long-term memory, other tips for improving memory include: Studying in a place free of distractions (no television, music, phones, etc.). Utilizing mnemonics, which are associations you make between terms and something else you’re familiar with. You can also add in humor to make ideas more memorable. Learning the information over a longer period of time rather than cramming. Focusing on the big-picture concepts. Grouping similar concepts and terms together, so you mix new material with things you already know. Using visualization, photographs, charts and other graphics. Rehearsing the information out loud to yourself. Risk Factors for Memory Impairment Researchers have found that a number of lifestyle habits and health conditions are often associated with memory loss. Some of the biggest risk factors for experiencing cognitive decline and memory impairment include: Having a history of heart disease or diabetes. Eating a diet that’s low in antioxidants and healthy fats but high in processed foods, added sugar and saturated fat (such as from foods like factory-farm red meat, whole milk, cheese products, and desserts like and ice cream). Hormonal issues, including thyroid imbalances, low testosterone and low estrogen. Chronic stress. Too much stress can actually damage brain cells due to its effects on hormone levels, inflammation and even gut health. Taking certain medications, such as cold and allergy medications, sleep aids, and antidepressants. A sedentary lifestyle. Having an unhealthy balance between work and leisure time/not enough time for relaxation. Loneliness and having few close relationships. Conclusion How can I sharpen my memory? Based on available research, here’s how to improve your memory: Keep learning, and try neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information and improve your memory at any age. Eat an anti-inflammatory diet. Exercise. Get enough sleep. Prioritize relationships to fight loneliness. Take supplements, such as nootropics. To read the original article click here.

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Amazing Science-Backed Benefits of Oleocanthal

AHA Publisher — Tue, 03 Aug 2021 07:00:55 +0000

Dr. Don Colbert – We all know that extra virgin olive oil is good for us. But what if most benefits of the Mediterranean Diet and olive oil are from a specific component of the oil? What if most of the olive oils sold in the United States don’t contain it? Does your olive oil measure up? Introducing the benefits of oleocanthal. Here’s what it is, what it does in the human body, and how to get yours today. What Is Oleocanthal? Oleocanthal (OC) is one of many phenols found in extra virgin olive oil (EVOO), and it is also known as deacetoxy-ligstroside aglycon. It was first identified as a minor phenolic compound in olives in 1993 (1). The amount of oleocanthal in EVOO varies due to the varieties of olives and different regions in which they are grown. Unfortunately, many commercial EVOO contains negligible or no-detectable OC(2). While all EVOO’s phenols are beneficial, it’s OC that produces amazing results. In fact, the benefits of oleocanthal range from supporting brain health to reducing inflammation to inhibiting the overgrowth of harmful cells. Science-Backed Benefits of Oleocanthal Most of the health benefits of OC are due to its potent anti-inflammatory and antioxidant actions. Oleocathal’s anti-inflammatory properties were first described in 2005 (3). At that time, scientists believed OC’s anti-inflammatory strength was similar to non-steroidal anti-inflammatory drugs (NSAID) like ibuprofen (4). In fact, OC provides anti-inflammatory benefits by inhibiting inflammatory enzymes called cyclooxygenase enzymes COX-1 and COX-2 in lab studies. These enzymes are part of the reaction that converts arachidonic acid into inflammatory prostaglandins and thromboxane (5,6). OC’s anti-inflammatory effects are dose-dependent. Amazingly, oleocanthal is as strong, or even stronger, than ibuprofen (5,7,8). A 2005 lab study reported that oleocanthal inhibited 41–57% of COX activity while the same amount of ibuprofen inhibited only 13–18% COX activity (5). And, oleocanthal does even more. Oleocanthal and Brain Health Recent animal studies indicate that OC supports brain health while we age and slows degeneration. How? OC disrupts β-amyloid oligomerization (synthesis) and protects against neurodegeneration (9). What’s more, OC inhibits proteins’ fibrillization, which can occur in degeneration (10, 11). In addition, OC promotes amyloid clearance by inducing gene expression of transport proteins. This is hugely beneficial in supporting brain health (12, 13). Oleocanthal and Healthy Cells The Mediterranean diet and olive oil consumption are specifically linked to better overall health and reduction in cell overgrowth (14, 15). Analyses have found that supplementing high-oleocanthal olive oil results in lower cell-overgrowth prevalence (16) and less-invasive cells (17). In fact, researchers have not found that OC specifically fights harmful cells’ lysosomes, causing cellular toxicity and death both in lab and animal studies as needed (18). Oleocanthal and Heart Health It’s widely accepted that olive oil is great for your heart. Studies results show the benefits of OC include healthy hearts. One study found that consuming oleocanthal for one week increased antiplatelet effects and aggregation in healthy men. This supports heart health and healthy blood flow (19). Another study tested 3 different varying concentrations of OC consumption on healthy men. Each consumed oleocanthal at random for one week. Researchers assessed the effect on platelet function 2 hours after ingestion. Concentrated OC significantly inhibited platelet aggregation, while those consuming olive oil with no oleocanthal did not show the same benefit. Interestingly, the latter oil still had the same total amount of phenols, mainly in the form of free tyrosol (20). Oleocanthal and Joint Health As described above, oleocanthal is a potent COX enzyme inhibitor. This is great news for those with stiff or inflamed joints. Not only does OC disrupt the production of inflammatory prostaglandins, but it also suppresses lipopolysaccharide (LPS)-induced nitric oxide (NO) production. These actions inhibit nitric oxide synthase gene expression (21). Nitric oxide is a key facet of joint inflammation. OC is a potent natural compound that can support healthy joints (13). How to Get Enough Oleocanthal It can be difficult to consume oleocanthal and receive the benefits of oleocanthal from modern olive oil. In fact, most commercial varieties don’t contain any detectable amounts. Luckily, you can now get a cost-effective, convenient form of concentrated oleocanthal. Introducing Dr. Colbert’s Oleocanthal Our supplement line has expanded to include this amazing antioxidant and anti-inflammatory compound. Introducing Dr. Colbert’s Oleocanthal (Powerful Antioxidant Concentrated from High-Phenolic Extra Virgin Olive Oil)! This powerful supplement contains 2250 milligrams of oleocanthal per serving in an easy-to-take form. It’s been formulated specifically to support brain, heart, and whole-body health. Get yours today! Bottom Line Looking to support your brain health? Heart health? Joint-health? Whole-body health? Oleocanthal is an amazing compound ready to do it all. If you don’t have a trusted source of proven high-oleocanthal extra-virgin olive oil, get Dr. Colbert’s Oleocanthal (Powerful Antioxidant Concentrated from High-Phenolic Extra Virgin Olive Oil) today! To read the original article click here. For more articles from Dr. Colbert click here.

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