Diabetes Archives - Amazing Health Advances

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

The AHA! Team — Mon, 07 Apr 2025 05:07:54 +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. 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. “We’re confident the link between obesity and cancer is 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 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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6 Different Diabetes Types – And Counting

The AHA! Team — Mon, 31 Mar 2025 05:04:40 +0000

Al Sears, MD, CNS – Diabetes used to be straightforward. First, there was the childhood version that meant you needed to inject insulin. Then there was the insulin-resistant adult-onset version. Today, there are at least 6 different diabetes subsets. That’s staggering. They include: Type 1. This is an autoimmune disease that occurs when the pancreas stops producing insulin. Type 2. Adult-onset diabetes occurs when the body can’t use insulin properly, Type 3c. This kind is typically caused by chronic inflammation of the pancreas. Type 4 diabetes. This type affects thin, elderly individuals with abnormally high levels of immune system T regulatory cells in their fat. Gestational diabetes. The number of cases of diabetes in pregnant women has almost doubled over the last 30 years. Latent autoimmune diabetes in adults (LADA). This form is a cross between types 1 and 2. Compelling research reveals that all types of diabetes are the same disease. The same underlying problem drives all 6 types. The real root is the overproduction of insulin, triggered by an unnatural diet. You see, the biggest culprit behind this devastating global epidemic is the massive increase in our consumption of one particular Big Agra crop… I’m talking about modern wheat. Although diabetes has been around for a long time — the Egyptian physician Hesy-Ra mentioned it in 1552 BC — it was mostly confined to the privileged in society. For the common folk who farmed or hunted for their food, diabetes was extremely rare. You don’t get diabetes from eating too much wild boar, rabbit, or venison. But fast forward 50-plus years. What changed? Big Agra and the explosion in wheat consumption. Wheat consumption in America has increased by a staggering 26 pounds since the 1970s to about 133 pounds a year1 — the equivalent of around 200 loaves. Globally, wheat is Big Agra’s most-planted cash crop. Around 215 million hectares — an area the size of Greenland — of wheat are grown and harvested every year. This generates more than $50 billion a year for Big Agra.2 And the wheat that’s been packed into our food supply over the past five decades — the period in which prediabetes and diabetes have soared 1,750% — is not the wheat of your grandparents knew. The early wheat grown by the first farmers contained 14 chromosomes, while today’s wheat has 42. This modern Frankenstein crop has been so genetically altered, it’s biochemically light years from the wheat our grandmothers used. Humans have never before consumed these new, high-yield gluten structures. And your body wasn’t designed to eat them… Grains sabotage your pancreas with proteins called lectins, which bind themselves to insulin receptors. Your cells interpret this as a signal to store fat, driving your body constantly toward insulin resistance and diabetes. At the Sears Institute, I help patients reverse diabetes naturally every day using my diabetes protocol. The first, most important step, is eating the right diet. Try The Stem Cell Diabetes Cure We’re also having great success helping patients reverse diabetes using stem cell therapy. This safe treatment restores your body’s natural ability to produce and use insulin. You know that stem cells are your body’s supply of healthy “replacement cells.” Your pancreas contains its own supply of these miracle cells. These pancreatic stem cells can be transformed into insulin-releasing beta cells that get destroyed by diabetes. These new beta cells can sense blood sugar levels and react as needed to restore insulin production. Studies prove this new stem cell therapy can reverse diabetes… In a study published in the journal Stem Cell Investigation, researchers cured diabetes in 83% of people using the patient’s own bone marrow stem cells. The patients that also had diabetic complications showed improvement or stabilization and most patients reported improved energy and stamina. No patients had any significant adverse effects.3 Researchers at Swiss Medica Clinic were able to eliminate or reduce the need for insulin by 80% or more in type 2 diabetics over a six-month period using bone marrow stem cells. Boost Stem Cells Easily At Home You can also optimize your body’s stem cell production at home. Here’s what I suggest: First, exercise vigorously 4 to 6 days per week. A thorough review of the effect of high-intensity exertion on stem cells was done by a group of researchers in Italy. After pouring over dozens of peer-reviewed studies, they concluded vigorous exercise can dramatically increase the number of adult stem cells your body generates on its own.4 Second, make sure you get eight hours of uninterrupted sleep per night. A Swiss study from the Center for Integrative Genomics revealed how a disruption of normal sleep rhythms could interfere with stem cell function.5 Published in the leading journal Cell Stem Cell, the researchers realized that your stem cells need beauty sleep to survive. And finally, try fasting two days at a time every six months. A landmark study gave us the first natural intervention triggering stem cell-based regeneration of an organ or system. This research shows that this kind of fasting causes stem cells to awake from their normal dormant state and start regenerating. This destroyed damaged and older cells and caused new cells to be born.

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New Study Confirms Rope Skipping as an Effective Cardio Workout

The AHA! Team — Fri, 07 Mar 2025 06:25:31 +0000

Dr. Priyom Bose, Ph.D. via News-Medical – Researchers find both high-intensity and moderate rope skipping improve VO₂max in young adults. A recent European Journal of Clinical Nutrition study investigates whether high-intensity interval exercise HIIE and moderate-intensity continuous exercise (MICE) using rope skipping improve cardiorespiratory fitness (CRF) and body composition. The importance of physical activity for good health Physical inactivity increases the risk of numerous non-communicable diseases (NCDs), some of which include type 2 diabetes, coronary heart disease, certain cancers, and all-cause mortality. Current physical activity guidelines recommend that adults engage in 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity aerobic physical activity every week to achieve health benefits. Low adherence to these guidelines increases the risk of NCDs among the global population. CRF is defined as the ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical activity. Low CRF reflects an inactive lifestyle, which increases the risk of mortality and chronic conditions in both general and clinical populations. Both continuous and interval-based moderate-to-vigorous intensity aerobic physical activity improves CRF. Rope skipping is an ideal home-based, moderate-to-vigorous intensity aerobic exercise that can be accessible to a wide range of socioeconomic groups due to its low cost and minimal required space. Despite these advantages, researchers have reported poor adherence to moderate-intensity interval rope skipping. Thus, there is a need to develop strategies to improve adherence to and maximize the health benefits of rope skipping. Recent studies highlight HIIE as an effective exercise strategy with significant benefits for CRF and weight management. This strategy involves repetitive rounds of high-intensity and submaximal exercise achieving greater than or equal to 80% of the maximum heart rate (HRmax) alternated with short recovery periods. Typically, HIIE sessions last less than 30 minutes. Importantly, most studies reporting the benefits of HIIE have been conducted under controlled laboratory conditions, which may not reflect the real-world scenario. About the study The current randomized control trial was conducted at the Faculty of Education, Chulalongkorn University in Thailand between April 4, 2022, and June 30, 2022. Young adults between 18 and 34 years of age who failed to meet the physical activity guidelines for at least three months were included in the trial. Individuals with a body mass index (BMI) of less than 25 kg/m² were selected, whereas those with a history of cardiovascular disease, diabetes, and smoking were excluded from the analysis. Study participants were randomly assigned to either the control, HIIE, or MICE group. All study participants received training to ensure they could perform rope skipping at the required intensity. At baseline, height and body mass measurements were obtained through a stadiometer and bioelectrical impedance analysis scale, respectively. Resting blood pressure, CRF, and body composition were also measured. HIIE group participants performed seven sets of two-minute rope-skipping at 80% HRmax, with one minute of active recovery at 50% HRmax, for a total of three sessions every week over one to two weeks. In the next three to eight weeks, study participants completed nine sets of two-minute rope-skipping at similar intensity and recovery intervals with a frequency of three sessions each week. During the first and second week of the study period, the MICE group performed 20 minutes of rope skipping at 70% HRmax during each session for five days every week. For the next three to eight weeks, MICE participants increased the duration of their exercise to 30-minute sessions at the same intensity and weekly frequency. Those in the control group were not subjected to any specific interventions. After completing the exercise, CRF and body composition measurements were obtained. Rope skipping improves CRF A total of 59 study participants completed all required testing. At baseline, no significant differences were observed between the test groups. In the HIIE group, an average heart rate of 156 and 120.1 beats/minute was recorded during the work and rest intervals, respectively. Comparatively, the average heart rate in the MICE was about 136 beats/minute. After the eight-week intervention, both the MICE and HIIE groups exhibited similar CRF, with a maximal oxygen consumption (V̇O2max) of approximately 10.5%. The post-hoc analysis revealed significantly higher V̇O2max in both MICE and HIIE groups as compared to the control group. No significant differences in body composition and BMI were observed in the control and exercise groups after the intervention. Likewise, no significant differences in enjoyment were observed within or between exercise groups after the intervention period. Conclusions Rope skipping in both the MICE or HIIE format effectively enhanced CRF and provided comparable levels of enjoyment in healthy young adults. These findings indicate that rope skipping could be adopted as an alternative for HIIE due to its low cost, as well as its minimal equipment and space requirements. Journal reference: Phongchin, W., Tinsabhat, S., Trongjitpituk, R., et al. (2025) Effects of high-intensity interval rope-skipping on cardiorespiratory fitness, body composition, and enjoyment in young adults. European Journal of Clinical Nutrition; 1-6. doi:10.1038/s41430-025-01575-4 To read the original article click here.

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Fortified Eggs Did Not Raise Cholesterol in Modest-Sized Cardiology Study

The AHA! Team — Wed, 18 Sep 2024 09:04:44 +0000

Duke Health – Further study needed to investigate secondary findings. DURHAM, NC – There are often conflicting headlines about whether certain foods are good or bad for you, and the news about eggs has been especially confusing. Search the topic online and you’ll find a wealth of articles spanning back decades. A study presented at the American College of Cardiology’s Annual Scientific Session and led by researchers at Duke, offers new evidence on fortified eggs, which are eggs enriched with various vitamins or nutrients. In a modest-sized randomized trial, researchers found that fortified eggs did not have a negative impact on bad cholesterol (LDL cholesterol) or good cholesterol (HDL cholesterol) over the course of the four-month study. The study was sponsored by Eggland’s Best The study was sponsored by Eggland’s Best, a company that makes and sells fortified eggs. It also provided the eggs used in the research. The study had 140 participants, all people aged 50 or older, who had experienced at least one cardiac event in the past or had risk factors for cardiovascular disease such as diabetes. Researchers randomized participants into two groups, asking half to eat two or fewer eggs per week for four months. The other half were provided with fortified eggs and asked to eat 12 per week for the same period of time. While no significant changes in bad or good cholesterol were found, a secondary finding hinted there could be some benefit associated with fortified egg consumption for older patients and patients with diabetes. That secondary finding was not statistically significant due to the number of study participants, but senior researcher, Robert Mentz, M.D., associate professor in the Department of Medicine at the Duke University School of Medicine, said it’s an interesting signal that the researchers would like to investigate in future work. “If we can explore this area further, in a larger study, specifically focusing on the type of patients who appear to have potentially experienced some benefit, and over a longer period of time, we could see if it is possible for fortified eggs to improve cholesterol,” Mentz said. The study’s first author, Nina Nouhravesh, M.D., a cardiology fellow at the Duke Clinical Research Institute, said the study can be viewed as a pilot study. “While it was modest in size, it did include a broadly generalized population,” Nouravesh said. “The average age of participants was 66 years, half were women, and more than 25% identified as Black.” Mentz said the enrollment was representative of the community, especially for a study aimed at cardiology patients. He said he would like to move forward with a larger study assessing clinical outcomes, particularly when considering the topic of equity and food access. “There are disparities around access to food,” Mentz said. “Individuals who are the most socially disadvantaged (and likely have more instances of high blood pressure and diabetes), often have less access to healthy foods. Often what we hear described in the community is access to fresh fruits and vegetables. Those are really time-limited foods that may go bad quickly. Fortified eggs can be safely stored in the refrigerator for longer periods of time. Investigating potential health benefits of an easily accessible and less time-limited food is something we should be doing.” “I think we are in this exciting time where people think of food as medicine,” Mentz said. “Some foods are fortified and nutritionally optimized before they’re disseminated, similar to medications, so it’s exciting to use the same rigor that’s applied in medication trials to food science.” In addition to Mentz and Nouhravesh, study authors include Josephine Harrington, Laura H. Aberle, Cynthia L. Green, Kathleen Voss, Dave Holdsworth, Kurt Misialek, Bartel T. Slaugh, Mandee Wieand, William S. Yancy and Neha Pagidipati. To read the original article click here.

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Why Diabetes Risk Is Higher for Older White Women

The AHA! Team — Sun, 02 Jun 2024 08:13:53 +0000

Al Sears, MD, CNS – Phthalates – the toxic chemical cocktail manufacturers use to make plastic products more durable and personal products smell better – can increase your risk of developing diabetes by up to 63%… That’s the terrifying conclusion of a new study published in the Journal of Clinical Endocrinology & Metabolism.1 And according to the researchers, the damaging effects extend beyond diabetes in these women. Phthalate exposure also contributed to a higher incidence of obesity, infertility, and other endocrine disorders over a six-year period. For reasons not yet understood by the scientists, this damaging association was not seen in middle-aged Black or Asian women—the team plan to investigate these “apparent racial and ethnic differences” in future studies. In a recent letter I wrote you, I warned of how these estrogen-mimickers are affecting men and boys… I’ve been sounding the alarm and warning my patients about the dangers of phthalates for more than 20 years. Sadly, in all that time, the problem has gotten much worse. And the number of products polluted with these alien estrogens has increased. Worldwide, 12 BILLION pounds of phthalates are produced each year. They can be found in thousands of everyday items we bring into our homes on a regular basis. They’re present in medical devices, prescription drugs, cleaning products, personal care products, Phthalates are even in the air you breathe and the foods you eat. In one study, more than 80% of food samples were found to contain a phthalate known as DnBP, while 86% contained a plasticizer known as DEHT.2 Not surprisingly, fast foods, processed foods, baked goods, and other packaged items contain the most phthalates. There are steps you can take to minimize your exposure. Here’s what I tell my patients: Take these simple steps to protect your home and family. Stop storing food in plastic containers and never use them to heat foods. Dust often to remove phthalates from your home. Don’t use products with artificial fragrances. Buy produce that isn’t packaged… even better is buying fresh food from a farmer’s market. And look for personal care products that are labeled phthalate-free. Choose pasture-raised animal protein. I’ve shared the benefits of eating only grass-fed and pastured protein for as long as I’ve been writing to you. Here’s one more… Conventional meat is commonly fed grain-based pellets that come from recycled food waste. Big Food manufacturers send leftover processed foods to industrial grinders, where they’re turned into animal feed (and pet food). Because it’s too expensive, these foods aren’t removed from their packaging, and everything – including plastic, cardboard, and adhesives – gets ground down into animal feed. Replace bottled water with filtered tap water. This simple step reduces your exposure 22-fold.3 The best filter to use is a reverse osmosis filter that forces water through a semi-permeable membrane that captures phthalates and other contaminants. Not just any reverse osmosis system will do, however. The system needs to be NSF/ANSI 58 certified. This certification indicates that the RO system has gone through rigorous tests to ensure it will give you the results you’re looking for. I’ve had these filters installed at my clinic, my offices, and my own home. Supplement to flush phthalates away Sadly, it’s impossible to avoid phthalates in today’s world. Unless you live in a bubble, it’s impossible to avoid them. But there are supplements that can help flush these chemicals from your body. Here are three I recommend to all my patients: Supplement with “crucifers in a capsule.” Veggies like broccoli, Brussels sprouts, cauliflower, and cabbage contain a compound called diindolylmethane (DIM). This helps your body break down and clear away estrogen mimickers. But it’s hard to get enough DIM from food. You’d have to eat two pounds or more of broccoli every day to get the amount you need. I recommend 100 mg daily. Add this DIM precursor. Indole-3-carbinol (I3C) helps prevent fake estrogens from attaching to your cell’s receptors. It also helps to metabolize estrogen into harmless compounds that are flushed away. Take 100 mg of Indole-3-carbinol per day. Use milk thistle (Silybum marianum). This is one of the best herbs for clearing toxins from your blood. It helps detoxify the liver and restore healthy liver function. Look for dried milk thistle extract. But make sure it has at least 80% silymarin, the active ingredient for liver cleansing. I recommend taking one 200 mg capsule twice daily. To Your Good Health, Al Sears, MD, CNS References: 1. Peng M, et al. “Phthalates and incident diabetes in midlife women: the study of women’s health across the nation (SWAN).” J Clin Endocrinol Metab. 2023 Feb 8;dgad033. doi: 10.1210/clinem/dgad033. Online ahead of print. 2. Edwards L, et al. “Phthalate and novel plasticizer concentrations in food items from US fast food chains.” J Expo Sci Environ Epidemiol. 2022 May;32(3):366-373. 3. Cox K, et al. “Human consumption of microplastics.” Environ Sci Technol. 2019;53(12):7068-7074. To read the original article click here.

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7 Pine Bark Extract Benefits, Including for Skin, Hearing & Diabetes

The AHA! Team — Mon, 06 May 2024 18:04:27 +0000

Kyra Oliver via Dr. Axe – We all know the power of antioxidants to improve health and the high-antioxidant foods we should eat regularly. But did you know that pine bark extract, like pine oil, is one of nature’s super antioxidants? It’s true. What gives pine bark extract its notoriety as a powerful ingredient and super antioxidant is that it’s loaded with oligomeric proanthocyanidin compounds — OPCs for short. The same ingredient can be found in grapeseed oil, the skin of peanuts and witch hazel bark. While OPCs found in this extract are mostly known for their antioxidant-producing benefits, these amazing compounds exude antibacterial, antiviral, anticarcinogenic, anti-aging, anti-inflammatory and anti-allergic properties. As such, pine bark extract can help reduce muscle soreness and may help improve conditions relating to: poor circulation high blood pressure osteoarthritis diabetes ADHD female reproductive issues skin erectile dysfunction eye disease sports stamina It addition, the OPCs in this extract may “inhibit lipid peroxidation, platelet aggregation, capillary permeability and fragility, and to affect enzyme systems,” which basically means it may be a natural treatment for many serious health conditions, such as stroke and heart disease. What Is Pine Bark Extract? Pine bark extract comes from the inner bark of the Pinus pinaster tree, most commonly found in Europe. A popular variety is the pinus maritime or the maritime pine that grows exclusively along the coast of southwest France. In 1534, a French ship led by the famous explorer Jacques Cartier became stranded in ice near Quebec, Canada. The crew fell extremely ill from scurvy, an extreme lack of vitamin C. Cartier’s crew crossed paths with a Quebec Indian who encouraged them to drink a tea made from pine bark and needles. Four hundred years later, a French researcher named Jacques Masquelier did some studies to understand why this natural remedy was so effective. He learned about the seemingly omnipotent antioxidant within it and how those antioxidants increase the absorption of vitamin C. Continued research showed that the pine bark contained flavonols and bioflavonoids, which hold tissue-repairing properties. Masquelier was easily able to create a pine bark extract from materials that were otherwise known as waste. Health Benefits 1. Lowers Glucose Levels, Improving Diabetic Symptoms Pine bark extract has been studied in regard to its ability to help diabetic patients. A study was conducted by the Guang An Men Hospital of Chinese Medical Science Research Institute with 77 diabetes type II patients to determine if the extract of the French Maritime pine bark provided anti-diabetic effects. Patients were given 100 milligrams of Pycnogenol®, a branded version of pine bark extract, for 12 weeks, with continued anti-diabetic treatment. The effects of the pine bark extract showed significantly lower levels of blood glucose and improved endothelial function when compared to placebo, concluding that supplementation of Pycnogenol for treating conventional diabetes may be beneficial. 2. Helps Prevent Hearing Loss and Balance Ototoxicity is ear poisoning and can occur when exposed to certain drugs or chemicals, such as cisplatin, that damage the inner ear or the vestibulocochlear nerve. This nerve affects our balance and hearing by sending signals to the brain. This condition can be temporary or permanent — however, some studies have indicated that pine bark extract may help alleviate these symptoms due to its high presence of antioxidants. Thus, this powerful extract may work as a natural ear infection remedy while improving balance and preventing hearing loss. 3. Staves Off Infections Studies have been conducted to review the effects of pine bark extract on pseudomonas infectious wounds. These wounds occur most frequently in hospitals or in those with weakened immune systems, such as after surgery. However, healthy people are not immune and can also develop mild infections, in particular after being in improperly chlorinated hot tubs or swimming pools. In one particular study published in Research in Pharmaceutical Sciences, researchers investigated the antibacterial activity of pine bark extract essential oil on staph infections, E. coli and pseudomonas infections. The antibacterial activity was assessed indicating that the essential oil of pine bark, specifically the proanthocyanidins, were effective against P. aeruginosa, significantly inhibiting its growth. Additionally, the results showed that the extract has significant “anti-pseudomonas activity,” making it a potential natural remedy and possible preventive measure for infections. 4. Protects the Skin from Ultraviolet Exposure Who doesn’t want amazing skin? Pine bark extract may be the perfect treatment since it’s an antioxidant dynamo. There is a seemingly growing problem with skin exposure to ultraviolet radiation and the confusion of how to get vitamin D from the sun while avoiding these skin-damaging rays. A review was conducted of French maritime pine bark extract, specifically using the nutritional supplement Pycnogenol. The study provided clear evidence that Pycnogenol does, indeed, offer photoprotection — however, it came out even better than expected, showing that it may be used to reduce hyperpigmentation of human skin while improving the “skin barrier function and extracellular matrix homeostasis.” 5. Decreases Erectile Dysfunction If you knew you could resolve your erectile dysfunction and, therefore, naturally remedy impotence issues, wouldn’t you? Erectile dysfunction has increased over the past decade or two, creating a pathway for various medications to land on the shelves of numerous medicine cabinets, but as you know, going for the natural approach can make a huge difference in overall health. According to a Japanese study, the combination of Pycnogenolt and L-arginine may produce the results you’re looking for, making the bedroom a much happier place. Forty-seven Japanese men with mild erectile dysfunction were given supplements with L-arginine and French maritime pine bark extract over four months. The research revealed that the sperm concentration greatly increased after about eight to 16 weeks of treatment, to include improved orgasmic function. No side effects were noted, unlike its synthetic counterpart. 6. Reduces Inflammation Pine bark extract’s antioxidants scavenge damaging free radicals in an effort to eliminate them, ultimately preventing disease. Studies were conducted in Turkey on subjects who underwent abdominal surgery to determine if the pine bark extract could help reduce the inflammation. They were given Pycnogenol for a period of 10 days. The outcome showed significant healing compared to those subjects who were not given any drug or remedy, concluding that Pycnogenol may be an effective remedy for healing of surgery-related lesions. 7. Helps Increase Athletic Performance Pine bark extract has been studied regarding its relationship to exercise performance, oxidative stress and inflammation to body that has been imposed by exercise. Research indicates that Pycnogenol provides an increase in endurance performance of trained athletes. It does this by improving the time it takes the body to reach a fatigued state through increased serum NAD+ levels. Additionally, athletes have endured less cramping and muscle pain when using the extract. It’s likely that muscle recovery time improved as well due to the high antioxidants pine bark extract contains. Risks and Side Effects While most studies do not indicate major side effects, pine bark extract may cause irritability and fatigue, and could interact with other drugs. Make sure to seek out the advice of your physician prior to using pine bark extract or the branded name, Pycnogenol. If you are taking blood thinners, do not take pine bark extract or Pycnogenol unless approved by your doctor. It’s been noted that taking OPCs and vitamin C supplements at the same time could increase blood pressure if you have hypertension. How to Use Pine bark extract can be found in liquid, tablet or capsule form containing 85 percent to 90 percent OPCs. It can also be found as creams, lotions or ointments, typically containing 0.5 percent to 2 percent pine bark extract. If you choose to use Pycnogenol, follow the dosage instructions on the label. It’s best to check with your doctor about the dosage, based on the symptoms you have and other possible conditions, prior to taking either pine bark extract or Pycnogenol. Final Thoughts Pine bark extract offers some amazing benefits since it’s so high in powerful antioxidants. From diabetes and sexual function to sports performance and beautiful skin, pine bark extract may be worth exploring to provide results you’re looking to achieve. Consider pine bark extract by having a conversation with your physician or a functional medicine doctor. You may want to start slow, taking smaller amounts, to ensure that your body works well with the OPCs found in pine bark extract. Once you’re sure that you don’t have any negative reactions, you may be able to increase your dosage according to the label. To read the original article click here.

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Does a Macrobiotic Diet Help with Diabetes?

AHA Publisher — Fri, 16 Dec 2022 08:00:31 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What happens when you add massive amounts of carbohydrates in the form of whole grains to the daily diet of people with type 2 diabetes? Why are macrobiotic diets apparently so effective at reducing blood sugar levels in diabetics within just a few weeks’ time? The diet is centered around whole grains—brown rice, barley, and millet—so might the high fiber intake improve the gut microbiome, the friendly flora in our colon, which then leads to a reduction in insulin resistance? Or, perhaps it’s because the diet is also rich in vegetables, so that corrects some kind of low-grade acidosis from the high levels of animal protein in their regular (non-macrobiotic) diets. Regardless of the reason, researchers found a significant difference after just 21 days. Can macrobiotic diets also help with longer term blood sugar control? I examine this in my video Flashback Friday: Benefits of a Macrobiotic Diet for Diabetes. How about a six-month dietary intervention with wildly out-of-control blood sugars? As you can see at 0:51 in my video, hemoglobin A1c offers a sense of one’s average blood sugars over the previous few months. An A1c level of 5, for example, would mean that your blood sugars have been in the double digits most of the time over the last few months, indicating that your sugars have been at a normal, healthy, non diabetic level. But, an A1c of 6 is prediabetes territory and 6.5 can be a sign of full-blown diabetes; an A1c under 7 is considered controlled diabetes—what diabetics are striving towards with pills and insulin injections—and a level over 7 is considered out-of-control diabetes. In the macrobiotic diet study, the average A1c level started out off-the-charts at 12.6. The subjects had been averaging blood sugars in the 300s for months, despite all having been on insulin injections. What happened when the study participants were placed on the so-called Ma-Pi 2 diet, a strictly plant-based macrobiotic-style diet centered around whole grains, vegetables, and beans, with some sesame seeds and green tea? After just six months on the diet, their A1c levels dropped from a wildly out-of-control diabetic 12.6 to averaging a non diabetic 5.7. What’s more, although the subjects were getting daily insulin injections when their A1c was an astronomical 12.6, they achieved non diabetic 5.7 on the diet after they had all been able to eliminate their insulin. Within only six months, 100 percent of the study participants started out on insulin with out-of-control diabetes and ended with 0 percent on insulin and averaging non diabetic blood sugars. That’s the power of plants. Also within those six months, three-quarters were off all of their diabetes medications completely. Any side effects? Their bad LDL cholesterol dropped by 20 percent and their triglycerides dropped by nearly 40 percent. (And, of course, let’s not forget that anyone starting a strictly plant-based diet must ensure a regular, reliable source of vitamin B12.) All we needed was a randomized, controlled trial, and we got one: Type 2 diabetics were randomized to the macrobiotic diet versus the recommended American Diabetes Association-type diet. You can see an example of a typical day on the macrobiotic diet below and at 2:59 in my video, which includes a savory whole-grain cake for breakfast; brown rice sesame balls for a snack; a vegetable millet soup with a brown rice salad, a lot of vegetable sides, and adzuki beans for lunch; more whole grain snacks; and, similar to lunch, a dinner of vegetable barley soup with a lot of vegetables and chickpeas; and green tea throughout the day. On the more standard diabetic diet, participants might have low-fat milk and whole-wheat bread for breakfast; a Mediterranean lunch with vegetables and beans; fruit for a snack; and a bean and vegetable soup, whole-grain bread, agretti (a green leafy vegetable), and baked fish for dinner. I have to say, that’s a pretty healthy control diet. The researchers could have compared the macrobiotic diet to a trashy one, but they wanted to stack it up against the diet diabetes groups recommend. So, what happened? The macrobiotic diet won out on every measure of blood sugar control. You can view the numbers in the graph below and at 4:00 in my video. At the start of the study, participants had fasting blood sugars in the 120s. That’s bad, but they were diabetics, after all. Normal fasting blood sugars, like when you wake up in the morning before having breakfast, should be at least in the double digits and under 100. When subjects were put on the relatively healthy, more standard diabetic diet, their blood sugars got better over the three-week study, dropping from the 120s down into the 110s. (That’s the best the American Diabetes Association-type diet can do.) Compare that to an isocaloric macrobiotic diet, meaning with the same number of calories. On the macrobiotic diet, subjects improved within days and achieved normal fasting blood sugars within a week. A full 100 percent of those on the macrobiotic diet got their fasting blood sugars under 110, whereas less than half of those on the diabetes diet did. And, that was achieved while on fewer drugs. In the control group, one participant was able to reduce their oral hypoglycemic medications, whereas five of the seven on such drugs in the macrobiotic group had to stop taking them. Otherwise, if they had continued taking the drugs, their blood sugars would have fallen toolow. So, the macrobiotic diet gave better results on fewer drugs. That’s the power of a reallyhealthy diet. As an aside, what a poke in the eye with a sharp stick this study was to the low-carb crowd! Researchers took diabetics and put them on a 73 percent carbohydrate diet, adding 100 grams of carbs—in the form of grains, no less—to their daily diet. And what happened? Did their blood sugars skyrocket out of control? No, they got significantly better in a matter of days, with average fasting blood sugars starting out at 129 and falling to 95. And, in just three weeks, their bad LDL cholesterol plummeted down to 62, a nearly 48 percent drop. Is the macrobiotic diet perfect? No, but I offer some suggestions for improving it in my video Flashback Friday: Pros and Cons of a Macrobiotic Diet. Key Takeaways Macrobiotic diets have been shown to effectively reduce blood sugar levels in diabetics in just three weeks, perhaps due to its high fiber content or being rich in vegetables. A six-month dietary intervention showed that participants placed on the so-called Ma-Pi 2 diet, a strictly plant-based macrobiotic-style eating regimen with green tea, experienced significant improvements in their A1c levels, dropping from a wildly out-of-control diabetic 12.6 to averaging a non diabetic 5.7. As well, the subjects achieved non diabetic 5.7 on the diet after they had eliminated their insulin. Additionally, their bad LDL cholesterol dropped by 20 percent and their triglycerides dropped by nearly 40 percent. When type 2 diabetics were randomized to the macrobiotic diet versus the recommended American Diabetes Association-type diet, the macrobiotic diet won out on every measure of blood sugar control. And, although only one subject in the control group was able to reduce their oral hypoglycemic medications, five of the seven on such drugs in the macrobiotic group had to stop taking them lest their blood sugars fall too low. The study was likely very eye-opening to low-carb followers since the diabetics were put on a 73 percent carbohydrate diet, adding 100 g of carbs to their daily diet, and not only did their blood sugars improve, but their bad LDL cholesterol also plummeted. To read the original article click here.

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Ultra-Processed Foods Linked to Cancer, Early Death, Cognitive Decline

AHA Publisher — Wed, 14 Dec 2022 08:00:11 +0000

Dr. Josh Axe, DC, DNM, CN – When you hear “ultra-processed foods,” you probably pictures things like soda, cereal, cookies and frozen dinners — and you’d be right. According to a study published in the medical journal BMJ Open, these are considered ultra-processed foods, or “formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations.” A large body of research suggests that there are many dangerous effects of eating large amounts of ultra-processed foods, and there’s no doubt about it, the amount that many Americans eat is alarming. A 2021 JAMA study, for example, found that ultra-processed foods now account for two-thirds (67 percent) of calories on average in the diets of American children and teens. The BMJ study mentioned above uncovered that 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas. That’s not all. Research published in 2022 shows ultra-processed foods are linked withcancer and early death — and could even raise the risk of cognitive decline. What types of health problems may this lead to? As explained more below, consumption of such unhealthy ingredients is linked to problems including: obesity diabetes heart disease inflammatory bowel disease depression even cancer What Are Ultra-Processed Foods? Processed foods are those that have been changed in any way from their natural states, whether due to washing, canning, freezing or adding ingredients to them. Ultra–processed foods take things a step further: They are made mostly from substances extracted from foods, such as fats, starches, added sugars and hydrogenated fats, according to Harvard Health Publishing. Processed foods are definitely a tricky subject. Considering that many seemingly healthy foods come in packages today, it can be hard to tell the difference between “whole foods” and those that are processed. For example, is oatmeal an ultra-processed food? Are things like bagged trail mix or bottled fruit smoothies actually healthy choices? Breads and oatmeal are in fact “processed” even if they are healthy and homemade. You don’t just nibble on these grains — you process them into a loaf or rolled oats. Nut butters are processed, too, when they’re churned into a creamy spread. In fact, any food that hasn’t been directly pulled out of the ground and eaten is technically processed, like frozen fruits or canned veggies. The Processed Foods Spectrum: Not all processed foods are created equally, however. Chowing down on Twinkies is certainly not the same as adding frozen spinach to your smoothies, even though they’re technically both processed. What is the difference between processed and ultra-processed food? Check out the spectrum below: Avoid: Ultra-processed foods — This group includes things like frozen dinners (yes, that includes pizza), all sodas (even diet!), store-bought cakes and cookies (goodbye, Little Debbie), boxed cake mixes, etc. These are made with added fats, starches, added sugars, hydrogenated fat and other artificial ingredients. Not often: Processed foods — This includes ingredients like jarred pasta sauce, sausages, store-bought salad dressings and whole-grain bread. These aren’t terrible in moderation or when you’re short on time, but when possible, it’s best to make your own versions to limit added ingredients. When you do purchase these, look for those that have a limited amount (two to four) ingredients. Better: Minimally processed foods — This includes things like extra virgin olive oil, meats (naturally raised), plain yogurt, nut butters (where the only ingredients are the nut and salt), frozen vegetables and fruit that have been processed at their peak to lock in freshness and nutrition. Ideally these should be just one to two ingredients. Best: Unprocessed foods — Fresh fruit, wild-caught fish and veggies fall into this category. They’re delicious just as nature made them. Effects on Health What do ultra-processed foods do to your body? Research shows that diets high in processed foods are associated with: Weight gain and obesity, including among children and teens Heart disease and vascular diseases Diabetes Depression Cancer More A 2019 study published in the journal Cell Metabolism that compared the effects of an ultra-processed diet to those of an unprocessed diet found that people consumed about 500 more calories per day on the ultra-processed diet. The ultra-processed diet usually resulted in higher intake of carbohydrates and fat but not protein. Participants gained on average two pounds during the ultra-processed diet phase of the study, which lasted just 14 days. Another study found that over a five-year period, people who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease and cerebrovascular disease. This remained true even after the researchers adjusted for the nutritional quality of the diet (considering factors such as the amount saturated fat, sodium, sugar and dietary fiber in the diets). A 2018 study linked high consumption of these types of foods to a greater risk of developing certain types of cancer. Researchers found that a 10 percent increase in ultra-processed foods in someone’s diet was correlated to about an 11 percent increase in developing breast cancer. A 2022 study backed up this data, finding a correlation between ultra-processed food consumption and colorectal cancer. Researchers concluded, “In the three large prospective cohorts, high consumption of total ultra-processed foods in men and certain subgroups of ultra-processed foods in men and women was associated with an increased risk of colorectal cancer.” Then there is the effect on cognition, as noted by research published in JAMA Neurol: In a cohort study of 10,775 individuals, higher consumption of ultra-processed foods was associated with a higher rate of global and executive function decline after a median follow-up of 8 years. … These findings suggest that limiting consumption of ultra-processed food could be associated with reduced cognitive decline in middle-aged and older adults. Added sugar found in many packaged foods is also a big health concern. Today it’s estimated that about 90 percent of Americans’ “added sugar intake” comes from ultra-processed foods. In fact, sugar makes up about 21 percent of the calories found in ultra-processed foods. High consumption of sugar, as well as different types of artificial sweeteners, is associated with a variety of health conditions, from obesity to type 2 diabetes to migraines. Studies have shown that people who consume more than 21 percent of their daily calories from added sugar double their risk of death from heart disease compared to those who consume less than 10 percent of their calories from added sugars. It’s not an exaggeration to say that added sugars are killing us. Ultra-Processed Foods List What is considered ultra-processed food? These are the types of food products that are loaded with preservatives, additives and unrecognizable ingredients. Many are also artificially colored and flavored, often deep-fried, and contain next to no nutritional value. Many things offered at “fast food” restaurants fall into this category. Fast food is fast and cheap for a reason … the large majority of the time, it’s processed and pre-prepared. According to the Centers for Disease Control and Prevention’s National Center for Health Statistics, about 37 percent of American adults eat fast food on a given day. Data also showed eating fast food decreased with age, surprisingly increased with income, and was more popular among men and non-Hispanic Black adults. Some examples of ultra-processed foods to avoid include: Chips, many crackers and salty snacks, and French fries Frozen pizza and other frozen meals Many cheeses and processed meats, like hot dogs, bologna, etc. Cakes, cookies, brownies, donuts and frostings Candy Fast food Soda, many juices and energy drinks How to Eat Less Ultra-Processed Foods (Healthy Swaps) 1. Make Gradual Changes While it’s tempting to make drastic dietary changes, you and your family have a better chance of sticking to healthy habits if you decide on one change at a time. For example, if you usually serve soda or juice with meals, try replacing these with water instead. After a few days, remove another major source of sugar. Not only will this help ease you into changes mentally, but it’ll also help reduce any physical symptoms you might experience. 2. Shop with a Grocery List It’s a lot easier to make healthy choices and avoid ultra-processed foods when you have a list of the items you’re looking to add into your diet instead. Make a list of the meals you’re preparing for the week and all the ingredients required. If you’re thinking of heading to the store without eating, forget about it. Shopping on an empty stomach will make it harder to resist those foods you should avoid. 3. Shop the Store’s Perimeter You’ve probably heard it before, but there’s a reason it’s recommended that you shop the edge of the store and skip most of the middle aisles. Fresh produce, meats and dairy are nearly always around the store perimeter, while ultra-processed foods get stacked on the shelves in the middle of the store. By limiting the aisles you shop, you’ll resist temptation to purchase bad-for-you foods. Similarly, hit the healthier part of the grocery store first. One of the things I love about certain Whole Foods is that you enter the store in the vegetable and fruit area, so you start loading up on the best foods in the store well before you may start getting tempted by the naughty processed or ultra-processed foods. 4. Read the Ingredients List If there’s something on the ingredients list of a packaged food that you couldn’t buy to use in your own kitchen – or whose name you can’t even pronounce – it’s probably highly processed. Don’t forget that ingredients are listed in the order of how prevalent in a food they are. Beware of what’s listed as one of the first five ingredients, or better yet, avoid foods that have more than five ingredients in them. 5. Look Out for Added Sugars Food manufacturers have gotten cleverer about how sugars are listed by using different terms for the substance in the ingredients list. One rule of thumb is that ingredients ending with “ose” are sugars: Think sucrose, fructose and dextrose. Another is to use fancy or “natural” sounding sugars, such as: cane sugar beet sugar cane juice fruit juice 6. Try These Healthier Alternatives Instead of chips and fries— Make your own. You don’t have to stick to potatoes either. I’m a huge fan of spicy kale chips, zucchini chips and even sweet baked apple chips. Keep these on hand when you need a TV time snack or to nibble on while getting dinner ready. Instead of frozen pizzas — Try one of these easy homemade doughs, like this coconut crust pizza or cauliflower pizza crust with your favorite toppings, such as veggies. These are super tasty, come together quickly and you can customize them to your family’s tastes. In place of sugary drinks — Replace sugary sodas and store-bought juices with homemade drinks that taste great and are good for you, too. This anti-inflammatory green juice will boost your body’s natural defenses, while my orange carrot ginger juiceis a crowd-pleaser among kids. In place of cakes, cookies, muffins — Sweet treats don’t need to be eliminated entirely, but when there are alternatives that taste this good, there’s no need for ultra-processed versions. This chocolate frosting is fantastic atop homemade baked goods, maybe even on this gluten-free chocolate cake. Alternatives to fast food — You can steer clear of fast food by meal prepping and choosing healthier restaurant options. (Here are the restaurants I recommend.) Fast food’s ubiquity can be difficult to escape, but it can be done. Eliminating those foods and replacing them with healthier alternatives is one of the best things you can do for your family’s health. Conclusion What are ultra-processed foods? These are foods that are made with added ingredients, such as sugar, salt, fat, and artificial colors or preservatives. Examples include fast food, chips, frozen meals, soda, processed meats and cheeses, and desserts like cake and cookies. It’s been found that about 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas, while they make up up to two-thirds...

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