The Gary Null Show

Stop the clocks: Brisk walking may slow biological aging process

University of Leicester, April 21, 2022

A new study of genetic data published Wednesday April 20 of more than 400,000 UK adults has revealed a clear link between walking pace and a genetic marker of biological age. Confirming a causal link between walking pace and leucocyte telomere length (LTL)—an indicator of biological age—the Leicester-based team of researchers estimate that a lifetime of brisk walking could lead to the equivalent of 16 years younger biological age by midlife. Telomeres are the "caps" at the end of each chromosome, and they hold repetitive sequences of non-coding DNA that protect the chromosome from damage, similar to the way the cap at the end of a shoelace stops it from unraveling. Each time a cell divides, these telomeres become shorter—until a point where they become so short that the cell can no longer divide, known as "replicative senescence." Therefore, scientists consider LTL a strong marker for "biological age," independent from when an individual was born.

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Could This be the Key to Better Heart Health?

Cleveland Clinic and UCLA, April 16, 2022

Neutralizing the breakdown of gut microbes may be the key to maintaining a healthy heart. How? A compound in some red wines, olive oils, balsamic vinegars, and grape seed oils known as DMB can alter gut microbes in a way that might help prevent heart disease. In a recent study, researchers from the Cleveland Clinic and UCLA’s division of cardiology targeted mice’s gut microbes with DMB, and found the compound suppressed atherosclerosis (hardening of the arteries) from developing in the rodents without any serious side effects. “This new approach shows that one can target microbes to inhibit atherosclerosis,” said study senior author Dr. Stanley Hazen, section head of cardiovascular medicine at the Cleveland Clinic. The findings might explain why people who eat a Mediterranean diet appear to have a lower risk of heart disease and better gut health. The Los Angeles Times explains that when we eat eggs, meat, and high-fat dairy products, they are broken down by a group of microorganisms in our guts. This results in trimethylamine, which is then “attacked” by a group of liver enzymes, producing a byproduct called trimethylamine N-oxide (TMAO). People who have had heart attacks often have high levels of TMAO. This byproduct is also a sign that someone’s arteries have narrowed and they are at risk for having a heart attack.

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Measuring nature's effects on physical and mental health

Texas A&M University, April 20, 2022

A study recently published in BMC Psychology outlines two scales created to measure factors related to time spent in nature, a first step in exploring how this affects health and well-being. A body of evidence has shown that time spent in nature, or TSN, is associated with physical and mental health, yet most American adults spend very little time in green or natural spaces. Two strong predictors of health behaviors are self-efficacy and intentions. "Self-efficacy" was defined as "a person's confidence in his or her ability to take action and to persist in that action despite obstacles or challenges pertaining to spending time in nature." Next, "Intentions" were defined as "planning to engage in certain nature-related behaviors over the next three months." The first phase also involved initial generation of items to include in a survey to measure these factors. Spending more time in nature was found to correlate with both self-efficacy and intentions, suggesting that future interventions to improve TSN should have increasing confidence to spend time in nature as a goal.

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Most US adults say today's children have worse health than in past generations

University of Michigan, April 18, 2022 

More than half of adults believe children today are more stressed, experience less quality family time and have worse mental and emotional health than children in past generations, according to the C.S. Mott Children's Hospital National Poll on Children's Health. "We have seen major advances in medicine and public health over the last century that have greatly reduced children's illness and death. On the other hand, conditions like childhood obesity, asthma and behavior problems have become more common. Among the key results, 55 percent of adults polled believe kids' mental and emotional health is worse today than when they were children. Coping and personal friendships for children were also widely viewed as worse than for children in the past. "The dominant view from this poll is that children's health is worse today than it was for generations past, and we need to more urgently address these challenges," said Mark Wietecha, CEO and president of Children's Hospital Association, which collaborated on the poll. In addition to the perception of diminished emotional and mental health, the poll found adults perceive children as having worse physical health as well. Forty-two percent of adults say kids today are in worse physical health compared to their own childhoods.

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Clinical Tests Reveal that Black Cumin Seed (Nigella Sativa) May Treat Hypothyroidism

Tabriz University, April 13, 2022

Consuming a few grams of powdered Nigella sativa (NS), more commonly known as black cumin seeds, may improve the autoimmune thyroid condition known as Hashimoto’s thyroiditis, according to a study published in the journal BMC Complementary and Alternative Medicine. Hashimoto’s thyroiditis is the most common form of thyroid gland inflammation. It is also the most common thyroid disorder in the U.S. In fact, the disease affects 14 million people in the country alone. Data also showed that the condition will affect about five percent of the U.S. population. Hashimoto’s thyroiditis was 15 times more prevalent in women compared with men. Women aged between 30 to 60 years had the highest prevalence of the condition. The study also revealed that patients who took the black seed supplement exhibited marked reductions in serum concentrations of thyroid stimulating hormone and anti-thyroid peroxidase antibodies at eight weeks of intervention. In addition, patients in the intervention group showed a notable decline in serum vascular endothelial growth factor levels. Researchers also highlighted a significant increase in triiodothyronine concentration in patients who received powdered black seeds. However, the experts did not observe a similar effect in patients who took a placebo pill.

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Following a Mediterranean-style diet during pregnancy may reduce the risk of preeclampsia

Johns Hopkins University, April 20, 2022

Following a Mediterranean-style diet during pregnancy was associated with a reduced risk of developing preeclampsia, and Black women appeared to have the greatest reduction of risk, according to new research published today in the Journal of the American Heart Association. Preeclampsia, a condition during pregnancy characterized by severe high blood pressure and liver or kidney damage, is a major cause of complications and death for the mother and her unborn child. Preeclampsia also increases a woman's risk of heart diseases, such as high blood pressure, heart attack, stroke or heart failure, by more than two times later in life. Women with preeclampsia have a higher risk of preterm delivery (giving birth before 37 weeks gestation) or low birth weight babies, and children born to mothers with preeclampsia are also at higher risk of developing high blood pressure and heart disease. Researchers created a Mediterranean-style diet score based on participants' responses to food frequency interviews and questionnaires, which were conducted within three days of giving birth. The analysis found: Women who had any form of diabetes before pregnancy and pre-pregnancy obesity were twice as likely to develop preeclampsia compared to women without those conditions. The risk of preeclampsia was more than 20% lower among the women who followed a Mediterranean-style diet during pregnancy. Black women who had the lowest Mediterranean-style diet scores had the highest risk (78%) for preeclampsia compared to all other non-Black women who more closely adhered to the Mediterranean-style diet.

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Individuals with type 2 diabetes should exercise after dinner

University of Missouri, April 18, 2022

Exercise is a popular prescription for individuals suffering from the symptoms of Type 2 diabetes, but little research has explored whether these individuals receive more benefits from working out before or after dinner. Now, researchers at the University of Missouri have found that individuals with Type 2 diabetes can lower their risks of cardiovascular diseases more effectively by exercising after a meal. "This study shows that it is not just the intensity or duration of exercising that is important but also the timing of when it occurs," said Jill Kanaley, professor in the MU Department of Nutrition and Exercise Physiology. "Results from this study show that resistance exercise has its most powerful effect on reducing glucose and fat levels in one's blood when performed after dinner." Kanaley and her colleagues studied a group of obese individuals with Type 2 diabetes. On one occasion, participants performed resistance exercises before eating dinner. During another visit, participants exercised 45 minutes after eating dinner. Participants performed resistance exercises such as leg curls, seated calf raises and abdominal crunches. Compared to levels on a non-exercise day, Kanaley found that the participants who exercised before dinner were able to only reduce the sugar levels in their blood; however, participants who exercised after dinner were able to reduce both sugar and fat levels. Participants consumed a moderate carbohydrate dinner on the evenings of the study.

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Dietary supplementation with açaí pulps improves cognition attenuates inflammatory signaling in BV-2 microglial cells

Tufts University, April 18, 2022

Objectives: The present study was carried out to determine if lyophilized açaí fruit pulp (genus, Euterpe), rich in polyphenols and other bioactive antioxidant and anti-inflammatory phytochemicals, is efficacious in reversing age-related cognitive deficits in aged rats.

Methods: The diets of 19-month-old Fischer 344 rats were supplemented for 8 weeks with 2% Euterpe oleracea (EO), Euterpe precatoria (EP), or a control diet. Rats were tested in the Morris water maze and then blood serum from the rats was used to assess inflammatory responses of BV-2 microglial cells.

Results: After 8 weeks of dietary supplementation with 2% EO or EP, rats demonstrated improved working memory in the Morris water maze, relative to controls; however, only the EO diet improved reference memory. BV-2 microglial cells treated with blood serum collected from EO-fed rats produced less nitric oxide (NO) than control-fed rats. Serum from both EO- and EP-fed rats reduced tumor necrosis factor-alpha (TNF-α). There is a relationship between performance in the water maze and the production of NO and TNF-α by serum-treated BV-2 cells, such that serum from rats with better performance was more protective against inflammatory signaling.

(SUPERFOOD)

Peppers (capsicum): Native American folk medicine, which has so many features we can still learn from, gave a prominent place in its pharmacology to peppers of the capsicum family, which includes bell and chili peppers. Recent work suggests that the nutrient capsaicin, found in these peppers, is a natural analgesic and a neuro-inflammatory blocker that relieves aches and pains to joints and muscles. This is one reason why Native American medicine prescribed a topical application of pepper to painful areas of the body. Capsaicin is particularly deserving of mention in this book because recent, promising research in Canada has explored the uses of capsaicin in the treatment of Type I diabetes. Other work has noted it can benefit sufferers from prostate cancer and leukemia. Some scientists have noted that this much studied nutrient found in peppers helps with weight loss, stimulation of insulin-producing cells, and prevention of LDL cholesterol oxidation. Another benefit recently uncovered is that the nutrient protects from stomach ulcerations and induces apoptosis (cancer cell death) in lung cancer. Setting aside the value of capsaicin, peppers can also be prized because they are rich in the antioxidant vitamins A as well as in vitamins B1, B6, E, and K. They are also high in potassium, magnesium, and iron. Yellow peppers are rich in lutein and zeaxanthin, which protect from eye disease and blindness.

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4. Kim Iversen: Noam Chomsky BLASTED By Liberals For Anti-War Stance, EXPOSING The New Pro-War Left

Chili peppers for a healthy gut: Spicy chemical may inhibit gut tumors

University of California, San Diego   April 14, 2022

Researchers at the University of California, San Diego School of Medicine report that dietary capsaicin -- the active ingredient in chili peppers -- produces chronic activation of a receptor on cells lining the intestines of mice, triggering a reaction that ultimately reduces the risk of colorectal tumors. The receptor or ion channel, called TRPV1, was originally discovered in sensory neurons, where it acts as a sentinel for heat, acidity and spicy chemicals in the environment. "These are all potentially harmful stimuli to cells," said Eyal Raz, MD, senior author of the study. "Thus, TRPV1 was quickly described as a molecular 'pain receptor.' But Raz and colleagues have found that TPRV1 is also expressed by epithelial cells of the intestines, where it is activated by epidermal growth factor receptor or EGFR. EGFR is an important driver of cell proliferation in the intestines, whose epithelial lining is replaced approximately every four to six days. The scientists discovered that TRPV1, once activated by the EGFR, initiates a direct negative feedback on the EGFR, dampening the latter to reduce the risk of unwanted growth and intestinal tumor development. They found that mice genetically modified to be TRPV1-deficient suffered higher-than-normal rates of intestinal tumor growths. The researchers fed capsaicin to mice genetically prone to developing multiple tumors in the gastrointestinal tract. The treatment resulted in a reduced tumor burden and extended the lifespans of the mice by more than 30 percent.

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How Tart Cherries Reduce Inflammation and Oxidative Stress

University of Michigan,  April 15, 2022

Michigan researchers had previously shown that a cherry-enriched diet not only reduced overall body inflammation, but also reduced inflammation at key sites (belly fat, heart) known to affect heart disease risk in the obese. This study offers further promise that foods rich in antioxidants, such as cherries, could potentially reduce inflammation and have the potential to lower disease risk. Two daily doses of the tart cherry concentrate was associated with significantly lower levels of interleukin-6 (IL-6) and high-sensitivity C-reactive protein (hsCRP), compared to placebo, according to findings published in Nutrients. "This is the first study to investigate the impact of Montmorency cherries on systemic inflammatory and oxidative stress induced by a series of metabolically challenging cycling bouts.

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Water outperforms sports drinks for young athletes

Penn State University, April 14, 2022

Most youngsters don't exert themselves at an intensity or duration that requires the extra sugar and salt contained in sports drinks. Sports drinks can replenish some of what you lost during exercise, but you really need to be exercising for more than 45 minutes to an hour before you would consider that. Many of our kids are not doing enough to warrant it. Energy drinks that contain caffeine or other stimulants are also ill-advised for children, the physicians said. These beverages can boost blood pressure, cause heart palpitations and heart rhythm disorders, headaches and upset stomach. Coaches and parents should provide water to make sure children are properly hydrated during exercise, the doctors said.

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Ginger Found to Reduce Premenstrual Pain and Mood Symptoms

Tehran University of Medical Sciences, April 17, 2022

New research has confirmed other findings that ginger root (Zingiber officinale) can relieve premenstrual pain and associated symptoms, without some of the side effects associated with NSAIDs. Medical doctors from the Tehran University of Medical Sciences in Iran studied 70 female students between 18 and 35 years old in a three-month long double-blind, placebo-controlled trial. The women had regular menstruation cycles and were not taking medications, but they each had at least five symptoms of PMS during their normal cycles. Both groups' PMS symptom severity scores were calculated before and after each of the three months. The researchers found that while both groups averaged between 106 and 110 points on the PMS severity testing at the beginning of the study, the ginger group scored significantly lower on all PMS symptoms at the end of each month. After one month, the ginger group's scores averaged 51, while the placebo group averaged 105.7. After three months, the ginger group's scores averaged 49 while the placebo group averaged 107. After the third month, the ginger group's scores average 47 while the placebo group averaged 106.

(SUPERFOODS)

Oranges: The orange is a vitamin and mineral-packed treasure chest of a fruit, rich in vitamins A, B and C, potassium, and calcium, as well as being an excellent source of fiber. One phytonutrient in oranges that boosts it into the super food category is the flavonoid hesperidin. This biochemical works to support healthy blood vessels and reduces cholesterol. What has been established so far overlooks what the public considers the orange’s defining health trait, it being stocked with vitamin C, an important antioxidant that limits free radicals while also building the immune system. Vitamin C’s healing properties are well known and have been repeatedly scientifically validated. These include the lessening of arterial plaque as well as protecting from Alzheimer’s, Parkinson’s, and Crohn’s diseases, arthritis, and diabetes.

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Rhodiola rosea extract may improve anxiety, stress and mood: Human data

University of Surrey (UK), April 15 2022

Daily intake of a Rhodiola rosea L. extract may improve various measures of mood in people with mild anxiety, says a new study from England. Data from 81 mildly anxious students indicated that 14 days of supplementation with the Rhodiola rosea L. extract significantly reduced self-reported anxiety and stress. Improvements in self-reported anger, confusion, and depression were also reported by the researchers. “Although Rhodiola rosea has been used traditionally to relieve a range of symptoms of stress related disorders, to our knowledge this is the first study to demonstrate the efficacy of Rhodiola rosea L. in the treatment of mild anxiety,” wrote Mark Cropley, Adrian Banks, and Julia Boyle from the University of Surrey in Phytotherapy Research .

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Blueberries may help treat post-traumatic stress disorder

Louisiana State University, April 13, 2022

A new study has revealed that blueberries may help treat post-traumatic stress disorder (PTSD).R esearchers at Louisiana State University looked at the ability of blueberries to modulate neurotransmitter levels in a rat model of PTSD. Researchers supplemented some of the rats with a blueberry-enriched (2 percent) diet and others with a control diet. A third control group did not have PTSD and received a standard diet (without blueberries). They found that PTSD rats who did not receive blueberries demonstrated a predictable increase in NE and 5-HT when compared with the control group. However, the PTSD rats that received blueberries showed a beneficial increase in 5-HT with no effect on NE levels, suggesting that blueberries could effectively modulate neurotransmitters in PTSD.

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Vitamin D helps reduce childhood allergy rate

University of Auckland (New Zealand), April 15, 2022 

Vitamin D supplements during pregnancy and infancy may help to reduce New Zealand's high childhood allergy rate. In a study, published in the internationally ranked journal Allergy, the University of Auckland  showed for the first time, that vitamin D supplements prevent allergy sensitisation to house dust mites in children. He believes vitamin D supplements may also help prevent asthma developing in young children. Vitamin D deficiency is prevalent with 57 percent of New Zealand newborns having low concentrations of vitamin D at birth. Both asthma and allergies are highly prevalent in New Zealand with 25 percent of six to seven year old reported with asthma and 35 percent of 11 to 12 year olds having an allergic response to house dust mite, plant, food or other allergens. Vitamin D receptors are present on many immune cells and so vitamin D can affect how the immune system works. In theory maintaining normal vitamin D status when that sensitivity is developing late in pregnancy and early in infancy, could prevent later allergy sensitivity in the child."

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Vitamin B diminishes effects of air pollution-induced cardiovascular disease

Columbia University, April 12, 2022 

B vitamins can mitigate the impact of fine particle pollution on cardiovascular disease, according to new research conducted at Columbia University's Mailman School of Public Health. Healthy non-smokers who took vitamin B supplements nearly reversed any negative effects on their cardiovascular and immune systems, weakening the effects of air pollution on heart rate by 150 percent, total white blood count by 139 percent, and lymphocyte count by 106 percent. This is the first clinical trial to evaluate whether B vitamin supplements change the biologic and physiologic responses to ambient air pollution exposure. Ambient PM2.5 fine particulate pollution contributes to 3.7 million premature deaths annually worldwide, predominantly through acute effects on the cardiovascular system. Particulate matter pollution is the most frequent trigger for myocardial infarction at the population level.

(SUPER FOODS)

Onions: A rule of thumb is that the more pungent the onion, the greater its health benefits. It’s as if you could smell its disease-thwarting power. Onions are particularly important to include in diets for diabetics, for one, because they are rich in chromium, a trace mineral that helps cells respond to insulin. Moreover, refined sugar depletes the body’s chromium levels, so for anyone that has this sugar in his or her diet, onions are an excellent source of replacement. Onions are also rich in vitamin B6, vitamin C, manganese, molybdenum (essential in preserving tooth enamel), potassium, phosphorous, and copper. They are also just about the best source of quercetin, which works hand-in-hand with vitamin C in help the body eliminate bacteria and strengthen immunity. The onion’s health benefits don’t stop there. Inclusion of onions in the diet help individuals lower blood pressure and cholesterol, and strengthen bone health. Onions also have anti-inflammatory benefits, reducing symptoms related to inflammatory conditions, such as asthma, arthritis, and respiratory congestion. Some studies have noted that they lessen the adverse effects from colds and flus.

Mushrooms boost immunity, suggests research

University of Florida Institute of Food and Agricultural Sciences, April 16, 2016

A new University of Florida study shows increased immunity in people who ate a cooked shiitake mushroom every day for four weeks. In a study led by Human Nutrition Professor Sue Percival, 52 healthy adults, age 21 to 41, researchers gave them a four-week supply of dry shiitake mushrooms. Then they ate one, 4-ounce serving of mushrooms each day during the experiment. Through blood tests before and after the experiment, researchers saw better-functioning gamma delta T-cells and reductions in inflammatory proteins. "If you eat a shiitake mushroom every day, you could see changes in their immune system that are beneficial," said Percival. "We're enhancing the immune system, but we're also reducing the inflammation that the immune system produces."

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Vital nutrient has key role in keeping body clocks running on time

University of Edinburgh, April 13, 2022

An essential mineral in our diets has an unexpected role in helping living things remain adapted to the rhythms of night and day, scientists have found. Magnesium - a nutrient found in many foods - helps control how cells keep their own form of time to cope with the natural environmental cycle of day and night. The discovery in cells is expected to be linked to whole body clocks which influence daily cycles - or circadian rhythms - of sleeping and waking, hormone release, body temperature and other important bodily functions in people. Scientists found that this oscillation was critical to sustain the 24-hour clock in cells. They were surprised to discover that it also had an enormous impact on metabolism in cells - how fast cells can convert nutrients into energy - throughout the course of a day.

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Walking Barefoot Can Improve Your Health And There Is Science To Back It Up

University of California at Irvine, April 16, 2022 

A paper published in the Journal of Environmental and Public Health highlighted how absorbing electrons from the planet can improve one’s health. Patients suffering from chronic pain used grounded carbon fiber mattresses and were observed to have better sleep and fewer pains. Another study discovered that walking barefoot altered the electrical activity of the brain, as measured by EEG. Other benefits that were observed included skin conductivity, moderated heart rate variability, improved glucose regulation, reduced stress, and supported immune function. We have presented some potential benefits in detail:

1: Better Sleep

2: Can Reduce Inflammation

3: Can Regulate Your Heart’s Health - synchronize your heartbeat. 

4: Increases the surface charge of red blood cells. These cells then avoid clumping which then decreases blood viscosity. 

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Add nature, art and religion to life's best anti-inflammatories

University of California at Berkeley, April 13, 2020

Taking in such spine-tingling wonders as the Grand Canyon, Sistine Chapel ceiling or Schubert's "Ave Maria" may give a boost to the body's defense system, according to new research from UC Berkeley. Researchers have linked positive emotions – especially the awe we feel when touched by the beauty of nature, art and spirituality – with lower levels of pro-inflammatory cytokines, which are proteins that signal the immune system to work harder. The findings demonstrate that positive emotions are associated with the markers of good health such as amusement, awe, compassion, contentment, joy, love and pride. That awe, wonder and beauty promote healthier levels of cytokines suggests that the things we do to experience these emotions – a walk in nature, losing oneself in music, beholding art – has a direct influence upon health and life expectancy.

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Study: Oil Pulling with Coconut Oil Decreased Plaque and Gingivitis

Kannur Dental College (India) April 15, 2022

A new study  looked at the effect of “oil pulling” with coconut oil on plaque formation and plaque induced gingivitis. Oil pulling is a technique that has become popular where one takes a spoonful of coconut oil and swishes it around in their mouth (without swallowing) for 15 minutes or so. Many health benefits are claimed from following such a practice, but so far published research has only documented the dental benefits. Even “mainstream” dentists in the United States are reporting benefits they are seeing in their patient’s dental health among those who regularly practice oil pulling. In the current study, 60 young adults between the age of 16 and 18 who had plaque induced gingivitis participated in the study. The study found: A statistically significant decrease in the plaque and gingival indices was noticed from day 7 and the scores continued to decrease during the period of study.

(SUPER FOODS)

Mushrooms: My friends, who have travelled to the Yunnan province in China, mention how there some of the most prized edibles are the wide varieties of mushrooms. Where an average, un-health-conscious American would find his or her greatest culinary delight in choosing between cuts of steak, the Yunnan citizen is delicately discriminating between different mushrooms. A wealth of growing peer-reviewed science, which would recommend the Yunnan culinary emphasis, shows that many edible mushrooms are among the more important immune builders in the plant kingdom. In particular, medicinal mushrooms inhibit tumor growth, have anti-pathogenic and blood-sugar-lowering activities, and strengthen immunity. Among approximately 200 different varieties whose health-enhancing skills have been noted are the chaga, cordyceps, maitake, oyster, portobello, reishi, shiitake, and turkey tail mushrooms. Although it is possible to find all of these in fresh or dried form, at the moment in the US the shiitake mushrooms are the easiest to obtain. A list of the benefits obtained from mushrooms would have to mention their antiviral and antibacterial properties, which in different mushrooms have shown some effectiveness against a wide spread of pathogens, including those from polio, hepatitis B, influenza, candida, Epstein-Barr virus, streptococcus, and tuberculosis. The mutagenic benefits of mushrooms that one can read about in the scientific literature note how mushrooms can be enlisted in the fight against leukemia, sarcoma, and the bladder, breast, colon, liver, lung, prostate, and stomach cancers, even in advanced stages.

Leafy Vegetables: Another “league of superheroes” among foods is found in the dark green leafy vegetables. This band includes spinach, kale, arugula, Swiss chard, cabbage, collard greens, and watercress. While they should be united in your diet, each eaten in turn, they all have individualized, singular health benefits. One thing they hold in common, however, is that they are high in carotenoids and other antioxidants that guard against heart disease, cancer, and problems in blood sugar regulation. To choose one example from among them, one cup of cooked kale provides over 1,300 percent of the daily requirement of vitamin K needed for maximum bone health. It is also rich in calcium and manganese, other nurturers of bone density. Like broccoli, kale contains the anti-cancer phytochemical sulforaphane. To note the value of a few more of the green leafy vegetables, look at cabbage, which contains manifold glutamine, an amino acid that contributes to the anti-inflammatory activities in the body. This acid also protects from infectious complications due to human papilloma virus (HPV). The juice from cabbage will quicken the healing of peptic ulcers. Now, turn to spinach. It is one of the best sources for iron. Per gram, it generally contains over 30 percent more iron than a hamburger. (Any diet heavy in spinach should include sufficient vitamin C to help assimilate the iron.) Spinach is also an excellent source of folic acid, calcium, copper, zinc, selenium, and omega-3 fatty acids. Although I can’t give details on every green leafy vegetable, let me end with two more. Watercress is a superb source of phytochemicals. It has been shown to be a diuretic and digestive aid as well as an aid in protecting against lung cancer and strengthening the thyroid. Collard greens supply ample quantities of immune response modulator diindolylmethane.

Legumes: The modern Western diet, especially in America, ignores most legumes at its detriment. Sometimes I think the only way that Americans would take to legumes would be if they came in a hamburger bun and were sloshed with ketchup and mustard. But, to be more serious, when I mention legumes, most people think of beans, peas, and lentils. However, alfalfa, clover, peanuts, and cashews are also legumes. These vegetables and grains are excellent sources of cholesterol lowering fiber. When you consume a legume, its fiber content helps you manage blood sugar levels. One cup of lentils can provide upwards to 65 percent of the minimum, daily necessary dietary fiber. With this high fiber content in a serving, when legumes are frequently included in meals, we are assured to have better gastrointestinal and colon health. Legumes in general contain energy-boosting protein and iron. Looking at specific entities in this group, black beans are rich in the potent antioxidant anthocyanidins, which promotes heart and vascular health. Green beans are excellent sources of vitamins C and K. Garbanzo beans, commonly known as chickpeas, are a superb source of molybdenum, which strengthens teeth and preserves tooth enamel. Another important legume that is not as familiar in the US as some of those just mentioned is adzuki beans. Originally from the Himalayas and standard in East Asian cooking, they are a rich source of magnesium, potassium, iron, zinc, and B vitamins. Very high in soluble fiber, the adzuki helps eliminate bad cholesterol from the body. In Japan, it is treasured for its kidney and bladder health-promoting function, and used in weight-loss programs. To maximize the benefits of legumes in the diet, combine them with whole grains. The reason for this recommendation is that legumes are very low in methionine, an essential amino acid that supports cellular life, while whole grains are replete with this amino acid, but low in lysine, which is abundant in legumes. A wholesome, integrated vegetarian diet will contain a balance of legumes and grains.

Mushrooms: My friends, who have travelled to the Yunnan province in China, mention how there some of the most prized edibles are the wide varieties of mushrooms. Where an average, un-health-conscious American would find his or her greatest culinary delight in choosing between cuts of steak, the Yunnan citizen is delicately discriminating between different mushrooms. A wealth of growing peer-reviewed science, which would recommend the Yunnan culinary emphasis, shows that many edible mushrooms are among the more important immune builders in the plant kingdom. In particular, medicinal mushrooms inhibit tumor growth, have anti-pathogenic and blood-sugar-lowering activities, and strengthen immunity. Among approximately 200 different varieties whose health-enhancing skills have been noted are the chaga, cordyceps, maitake, oyster, portobello, reishi, shiitake, and turkey tail mushrooms. Although it is possible to find all of these in fresh or dried form, at the moment in the US the shiitake mushrooms are the easiest to obtain. A list of the benefits obtained from mushrooms would have to mention their antiviral and antibacterial properties, which in different mushrooms have shown some effectiveness against a wide spread of pathogens, including those from polio, hepatitis B, influenza, candida, Epstein-Barr virus, streptococcus, and tuberculosis. The mutagenic benefits of mushrooms that one can read about in the scientific literature note how mushrooms can be enlisted in the fight against leukemia, sarcoma, and the bladder, breast, colon, liver, lung, prostate, and stomach cancers, even in advanced stages.

Onions: A rule of thumb is that the more pungent the onion, the greater its health benefits. It’s as if you could smell its disease-thwarting power. Onions are particularly important to include in diets for diabetics, for one, because they are rich in chromium, a trace mineral that helps cells respond to insulin. Moreover, refined sugar depletes the body’s chromium levels, so for anyone that has this sugar in his or her diet, onions are an excellent source of replacement. Onions are also rich in vitamin B6, vitamin C, manganese, molybdenum (essential in preserving tooth enamel), potassium, phosphorous, and copper. They are also just about the best source of quercetin, which works hand-in-hand with vitamin C in help the body eliminate bacteria and strengthen immunity. The onion’s health benefits don’t stop there. Inclusion of onions in the diet help individuals lower blood pressure and cholesterol, and strengthen bone health. Onions also have anti-inflammatory benefits, reducing symptoms related to inflammatory conditions, such as asthma, arthritis, and respiratory congestion. Some studies have noted that they lessen the adverse effects from colds and flus.

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Garlic: While garlic contains phytonutrients similar to those found in onions, it also possesses selenium, a substance that, according to some studies, offers protection against various cancers and against the deterioration of the body caused by free radicals. Different studies have looked at and remarked on its ability to both guard against heart disease and arterial calcification (hardening of the arteries), and to reduce cholesterol and blood pressure. Since it is a source of the flavonoid quercetin, it contains antibiotic properties that empower it to fight colds, stomach viruses, and yeast infections.

Ginger: Ginger is already widely employed throughout the world by anyone who wants to cure dyspepsia (stomach upsets), reduce gastrointestinal gases, and to relieve nausea that arises from pregnancy, seasickness, and even from chemo drugs used in cancer and other medical therapies. Ginger is largely composed of fragrant essential oils, which give it a distinctive aromatic flavor. One of these oils, gingerol, makes it a natural sedative for calming the gastrointestinal tract. This oil also provides some protection from pathogenic bacteria that upset the stomach. All in all, ginger is rich in antibiotic properties that combat the GI infections that bring on diarrhea and dehydration. Beyond this, new evidence suggests ginger helps lower cholesterol, a boon that provides protection from cardiovascular disease.

Folk medicine has long honored ginger. Bear in mind, by the way, that while some scientists look down on folk medicine, numerous modern pharmaceuticals have been derived from folk remedies, suitably renamed and price-tagged. This folk science, now supported by modern science, has seen ginger as a mild immune booster, which wards off colds and flus, sinus congestions, and coughs. There have also been some preliminary findings in animal studies suggesting that ginger may help to treat diabetes. This is an exciting new perspective.

Goji Berry: The goji berry, a fruit with many health-giving properties, has sometimes been traduced by more unscrupulous food companies by being sold in such things as (to imagine a name) “Goji Power Plus Bars,” which are actually low on goji as an ingredient and high on unrefined sugar. Now let’s look at the value of goji, which has caused such companies to try to trade on its good name. Also known as wolfberry in its native Europe, the plant is found through much of Asia, where it appears in exotic (to Westerners) Tibetan and Himalayan descriptions. The word goji is actually a

Westernization of the Chinese word for the berry, which can be transliterated as “gouqi.” The berry is a common ingredient in traditional Chinese medicine, dating back thousands of years in its use. The oblong red goji berry has no problem fulfilling the requirements to be designated a super food. It has a high concentration of phytochemicals, amino acids, vitamins B and C, and beta-carotene. Additionally, it contains 11 essential and 22 trace dietary minerals, is moderately high in alpha-linolenic acid, and an outstanding source of the antioxidant lycopene. One can look to the goji berry for extra protein, dietary fibers, calcium, zinc, and selenium. With all these nutrients found in it, the goji will obviously have many health-lifting effects, and these include protection from cardiovascular and inflammatory diseases as well as from age-related vision disorders (such as glaucoma and macular degeneration). Studies have pointed to its neuro-protection, positive immunomodulatory, and anti-cancer properties. This last benefit has been underscored by a study published in the Chinese Journal of Oncology, which indicated cancer patients responded better to treatment while on a diet that included goji. However, the study recommended that individuals on blood-thinning medications avoid eating goji berries, which may interfere with the drugs. Last but far from least, it offers liver protection and can improve sexual function.

Green Tea: The ingredient in tea—in green tea particularly—that has stirred the most scientific interest is catechin. Approximately 25 percent of a dry tea leaf is catechin. Although traces of catechin are also found in chocolate, wine, and other fruits and vegetables, it is tea that offers the greatest amount of this super nutrient. The multi-tasking catechin not only has been shown to reduce the plaque buildup that is part of atherosclerosis, but it gives protection against infectious bacteria, and reduces oxidative stress. In our polluted world, tea catechins are especially needed due to another of its curative features, which is that it can improve DNA replication and protect against genetic damage from environmental toxins. Studies in recent years have noted its inflammatory properties and suggested it can play a role battling against cancer. Other scientific examinations note that green tea can improve bone density and cognitive function, reduce the risk of developing kidney stones, and strengthen heart function. There is also some evidence showing that green tea’s polyphenols protect against the brain cell death that is associated with Parkinson’s and Alzheimer’s diseases. I remember reading about the traditional Chinese dental hygiene procedure of brushing with tea. At the time, years ago, I thought it was humorous, but I realize now, that like many folk practices, it is rooted in real insight. Even if brushing with tea doesn’t prevent cavities, it is full of other health enhancer.

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Carotenoids linked to lower diabetes 

Utrecht University Medical Center (Netherlands), April 9, 2022

A prospective study of 37,846 subjects links higher carotenoid consumption to a lower risk of diabetes. People who consume a diet high in antioxidant-rich carotenoids have a lower occurrence of diabetes, according to a new study. The researchers linked higher intakes of beta and alpha carotene with lower risks of type 2 diabetes. The research focused on dietary carotenoid intake levels consisting of beta-carotene, alpha-carotene, beta-cryptoxanthin, lycopene, lutein, zeaxanthin and the total of these six carotenoids. The study also examined how smoking (tobacco, not carotenoids) played into the subjects’ risk of developing diabetes. Thirty-one percent of the subjects smoked. “This study shows that diets high in beta-carotene and alpha-carotene are associated with reduced type 2 diabetes in generally healthy men and women.

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Low selenium levels increase prostate cancer risk: Study

Danish Cancer Society Research Center, April 11, 2022

Low selenium levels could lead to a higher risk of prostate cancer, a study has concluded. Essential trace mineral Selenium (Se), has been noted to possess cancer-protective effects. The nested case control (NCC) study, performed by the Danish Cancer Society Research Center, identified 784 cases with incident prostate cancer in the cohort that consisted of 27,179 men. When compared to a subset of controls, two-thirds (525) of the cases had the advanced from of the disease at the time of diagnosis, and among these 170 had the higher-grade form of cancer. 305 cases died (212 from prostate cancer) during follow-up through 2012. The team concluded that higher levels of this Se biomarker was associated with a lower risk of the higher grade disease.

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Good times with friends really can fight depression

University of Rochester, April 5, 2022

People with symptoms of depression may not feel like socializing, but doing something fun with friends can improve mood, a new study shows. “It’s the social activities—positive, everyday experiences that involve other people—that may be most likely to brighten the mood of those struggling with depression,” says Lisa Starr, assistant professor of psychology at the University of Rochester. The findings, based on real-life events, contradict earlier laboratory-based studies that suggest the moods of people with depression are relatively unresponsive to positive stimuli.

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Scientists investigate a sperm-boosting nutrient which may help infertile couples

University of Sheffield (UK), April 11, 2022 

Studies have already shown that lycopene, the red pigment compound found most readily in sun-ripened tomatoes, can boost sperm count by up to 70 per cent, as well as conferring other benefits on the male reproductive system. It is estimated that one in six couples are unable to conceive – in about half of cases the problem is caused by poor sperm quality. Professor Pacey said: "Studies elsewhere in the world have shown that the antioxidant properties of lycopene seem to have a beneficial effect on sperm quality. Half of the volunteers take two 7mg capsules per day of a highly absorbable form of lycopene supplement containing lactolycopene while the other half take identical dummy capsules.

(SUPER FOODS)

Apples: For thousands of years, apples (malus sylvestrsis) have been used for a wide variety of medical complications and diseases, including diabetes, fevers, inflammatory conditions, and heart ailments. In addition to having confirmed many of the healthful properties of apples, modern research has identified invaluable phytochemicals contained by the fruits. Phytochemicals are chemical compounds that are found in plants and which have been used to treat illnesses. One of these found in apples is phloretin, a natural antibiotic. The fruits also contain pectin and pectic acids that provide essential bulk to a diet. The apple’s tannins, quercetin, alpha-farnesene, shikimic acid, and chlorogenic acid also promote health benefits, such as increasing production of the neurotransmitter acetylcholine, so helping offset cognitive decline due to oxidative damage. With high levels of phenols, polyphenols, and other antioxidant, chemoprotective properties, apples have been shown to help guard against a variety of cancers, including leukemia and those that target the colon, lung, breast, liver, and skin. These apple’s chemicals also provide essential nutrients to improve cardiovascular health, reduce the risk of coronary heart disease and stroke, and prevent atherosclerosis

Apricots: This fruit had a long and rich history in the medical practices of China and India. In traditional Chinese medicine, apricots and their kernels are prescribed for treating asthma, cough, and constipation. The fruit is a stronghold of vitamins C and K, beta-carotene, thiamine, niacin, and iron. Japanese scientists have called attention to the apricot’s ability to inhibit the pathogenic bacteria frequent in ulcers and acute gastritis.

Bananas: Bananas are low in calories while providing essential nutrients, among them vitamin B6, vitamin C, potassium, and manganese. They also stimulate probiotic activity, which sustains healthy gut flora. Bacteria in our gastrointestinal system are critical for proper digestion and absorption of nutrients. Bananas help keep this system on track. Recent findings have indicated that bananas may offer protection against kidney cancer, particularly in women, and aid renal function.

Blueberries: Many berries have health-boosting properties. Berries that are black, blue, and red are especially known for their possession of antioxidant nutrients. Blueberries specifically contain the antioxidant groups of flavonoids, phenolic and polyphenol compounds, all of which have shown some ability to reverse cellular aging of the cognitive and motor functions. The fruit’s power was brought home in a recent study that compared the antioxidant levels of 100 different foods. Blueberries scored highest!Other examination have shown blueberries acting to protect brain health, improve memory, and sustain coordination by, for one, enhancing communication between nerve cells. This activity provides protection from serious neurodegenerative diseases, such as dementia and Alzheimer’s. On top of this, blueberries have anti-inflammatory properties that protect the skin, joints, and the cardiovascular and neurological systems. Eating of the fruit has proven beneficial to those suffering from diabetes. It consumption prevents bone loss and inhibits cancer cell proliferation, particularly in the cases of prostate and colon cancer. With all these life-giving properties, blueberries have certainly earned the sobriquet “super food.”

Broccoli: What makes broccoli a super food is its high concentration of the phytochemicals diindolymethane and isothiocyanate, which are powerful immunomodulators, that is, substances that have strong effects on the immune system. Because it fosters immune system strength, broccoli empowers that system in the fight against cancer (breast and prostate cancer, in particular) and provides protection from bacterial and viral infections. Along with the two aforementioned phytochemicals, broccoli also contains other anticancer agents, such as glucoraphanin. Due to these observed properties, right now a substantial amount of research is being conducted on broccoli’s mutagenic qualities. This vegetable is rich in vitamins A, B5, B6, B9 (folate), C and K, and provides plenty of dietary fiber. It will also give anyone who eats it moderate amounts of calcium, iron, phosphorus, and potassium. As with other leafy green vegetables, it contains lutein and zeaxanthin, which foster eye health. Since it has more calcium than even most dairy products, it can protect bones and increase bone mass. Thus, it’s another plant well deserving of its super food classification

Carrots: Carrots can be looked to as chief provider of carotenoids, a family of antioxidants proven to block DNA and cellular membrane damage caused by free radical activity. This vegetable is rich in the phytochemicals alpha-carotene and lycopene, both shown to have anti-carcinogenic properties, fighting against cancer especially in the colon, lung, prostate, and stomach. The less-known black and purple carrots have high levels of anthocyanin, a powerful anti-cancer biochemical that studies have found slowing cancer cell proliferation by as much as 80 percent. Other work indicates the commonplace belief that carrots improve memory is far from mythical since the vegetable has shown capacity in boosting brain function. Add to that cardiovascular benefits, such as decreasing cholesterol. Another adage has it that carrots improve vision. This has been backed by the fact that carrots are high in retinoids that benefit ocular health. Since carrots are a good source of vitamin A, they should be kept in the diet of diabetics, given that A lowers blood sugar and aids in the development of insulin-producing cells in the pancreas. One cup of raw carrots can provide almost 700 percent of the daily recommended consumption of vitamin A and 220 percent of vitamin K, a substance critical for bone health. Thus, we have to dub carrots another superhero among edible plants.

Polyphenol pills counter inflammation in women on hormonal contraceptives: RCT

Universidade Federal do Rio Grande do Sul (Brazil), April 7, 2022

Supplements containing a mixture of polyphenols may counter increases in pro-inflammatory markers in women of childbearing age using combined hormonal contraceptives, says a new study. The supplements, formulated with resveratrol, catechin, quercetin, chlorogenic acid and cyanidin, were also found to prevent the increases in markers of systemic oxidative stress like F2-isoprostane. “The increase in biomarkers of inflammation and oxidative stress observed in the present study were possibly caused by the use of hormonal contraceptives, as verified in the [control group], and this change was not observed in the group that used polyphenols,” wrote researchers from the Institute of Cardiology and the Universidade Federal do Rio Grande do Sul in Brazil. “Therefore, the results of this polyphenol supplementation showed that the antioxidant and anti-inflammatory effects observed in the studied population is due to the reduction in plasma levels of PGE2, supporting the conceptual hypothesis, by its action on the inflammatory cascade, probably by COX inhibition.”

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The power of kindness in improving brain health

Center for BrainHealth at The University of Texas, April 11, 2022

Kindness is powerful and does not just affect the recipient's feelings—kindness can also impact an entire family's brain health. A cross-disciplinary team of researchers and clinicians from Center for BrainHealth at The University of Texas at Dallas sought to understand whether an online kindness training program improves preschooler's prosocial behaviors and their parents' resilience during the COVID-19 pandemic.

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Omega-3 supplementation could offer MCI benefits: Pilot study

University of California-Los Angeles, April 10, 2022

Supplementation with a drink containing 2000 mg of omega-3 and mixed botanicals could have ‘significant’ immune and biochemical effects in people that have minor cognitive impairment (MCI), new research suggests. The pilot study, published in The FASEB Journal, investigated the immune and pro- and anti-inflammatory effects of nutritional supplementation with a drink (Smartfish) that combines high levels of the omega-3 fatty acids DHA and EPA with a mixture of vitamins and botanicals including resveratrol vitamin D3, “thus targeting several facets of AD [Alzheimer’s disease] pathogenesis.”

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Magic mushroom compound increases brain connectivity in people with depression after use

by Imperial College London, April 11, 2022

Psilocybin, the psychedelic compound found in magic mushrooms, helps to "open up" depressed people's brains, even after use, enabling brain regions to talk more freely to one another. These are the findings of a new analysis of brain scans from close to 60 people receiving treatment for depression, led by Imperial College London's Centre for Psychedelic Research. The team behind the study believes it may have untangled how psilocybin exerts its therapeutic effects on the brain.

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Regular cycling helps patients with 'accelerated aging' disease

McMaster University, April 11, 2022

A study led by McMaster University researchers has found that regular cycling can greatly improve mobility in patients with myotonic dystrophy (MD), a genetic disease that causes muscle degeneration. Senior author Mark Tarnopolsky said that cycling for 35 minutes three times a week for 12 weeks led to a 32 percent increase in overall fitness in people with MD. Patients who took part in the study also saw a 1.6-kilogram increase in their muscle massand a two percent reduction of body fat. They were also able to walk an extra 47 meters in six minutes, when tested by researchers at the end of the 12-week trial.

New study reveals that healthy plant-based diets are associated with a lower risk of developing diabetes

Harvard School of Public Health, April 8, 2022

New research published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) finds that the consumption of healthy plant-based foods, including fruits, vegetables, nuts, coffee, and legumes, is associated with a lower risk of developing type 2 diabetes (T2D) in generally healthy people and support their role in diabetes prevention. The study aimed to identify the metabolite profiles related to different plant-based diets and investigate possible associations between those profiles and the risk of developing T2D.

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Vitamin K2 brain benefit

Al-Maarefa University (Saudi Arabia), April 8 2022. 

Results from a study  suggest that vitamin K2 could help protect the brain from aging-associated disorders. The study’s investigators remarked that people with severe dementia and individuals at an early stage of Alzheimer’s disease have an increased risk of reduced serum vitamin K levels. Rats that received vitamin K2 had less cognitive impairment, depression and anxiety, and better spatial memory and learning ability compared to untreated animals. When the two groups’ maze performances at the end of the treatment period were compared with untreated young adult rats, older animals that received MK-7 performed similarly to the younger rats, while the performance of older untreated rats was significantly lower.

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Research finds that wisdom is a matter of both heart and mind

University of Waterloo (Canada) April 7, 2022 

The fluctuations of your heartbeat may affect your wisdom, according to new research from the University of Waterloo. The study suggests that heart rate variation and thinking process work together to enable wise reasoning about complex social issues. "Our research shows that wise reasoning is not exclusively a function of the mind and cognitive ability," says Prof. Grossmann. "We found that people who have greater heart rate variability and who are able to think about social problems from a distanced viewpoint demonstrate a greater capacity for wise reasoning." A growing consensus among philosophers and cognitive scientists defines wise judgment to include the ability to recognize the limits of one's knowledge, to be aware of the varied contexts of life and how they may unfold over time, to acknowledge others' points of view, and to seek reconciliation of opposing viewpoints.

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Too much sitting may shorten your life, study suggests

University of Sao Paulo School of Medicine April 7, 2022 

A new study finds that sitting less may extend your life. Brazilian researchers who analyzed data from 54 countries linked sitting for more than three hours a day to 3.8 percent of deaths from all causes. Limiting sitting time to less than three hours a day would increase a person's life expectancy by an average of 0.2 years—or more than two months, the researchers said. The study authors estimated the effects of less time spent sitting, regardless of moderate to vigorous physical activity. Even a modest, 10 percent reduction in sitting time—for instance, 30 fewer minutes a day—could have an immediate impact, the researchers said.

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Depressive disorders can lead to changes in immune cells

Dresden University of Technology and University of Zurich (Germany), April 9.2022

Loss of interest, joylessness, lack of drive and increased fatigability—all these complaints are among the main symptoms of depression, a mental illness affecting an estimated 5% of the population in Germany. Pathophysiological features of depressive disorders often include low-grade inflammation and elevated glucocorticoid output. In a new study published in the journal Translational Psychiatry, researchers establish for the first time a link between depressive disorders and mechanical changes in blood cells. 

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