Gut Flora May Affect Your Mood

What is a possible cause of moodiness, paranoia, hostility and aggressive behavior?

It may be an imbalance in your gut flora.

What is gut flora?

It is the group of microorganisms that live in your digestive tract. They include things like bacteria, fungi and protozoa. Bacteria, however, has the largest population, and are the most influential microorganisms in your gut. Most people have at least 300 different species of bacteria in their digestive tract.

Some are considered "good bacteria" while others are considered "bad bacteria." When the good and bad bacteria are in their proper balance in our guts, they perform essential health roles such as

1. Synthesizing and excreting vitamins
2. Prevent the spread of "bad organisms"
3. Stimulate our immune system
4. Metabolize drugs
5. Produce gut-nourishing fatty acids
6. Produce antibodies
7. And help maintain a healthy gut lining

However, when these organisms get out of balance, they can

1. Increase the risk of colon cancer
2. Interfere with the absorption of nutrients
3. Increase the risk of inflammatory bowel disease
4. Increase the risk of irritable bowel disease
5. And may even cause personality changes like paranoia, hostility and aggressive behavior.

Additional Research

Researchers at the University College Cork have discovered that mice fed a "good bacteria" or probiotic bacterium called Lactobacillus rhamnosus, which is common in yogurts and dairy products, can have a positive effect on mood. This probiotic in their guts tended to reduce levels of stress, anxiety and depression.

It is not totally understood how gut flora can influence chemical messengers in the brains of the tested mice. However, there is a direct communication path between our digestive tract and our brains via the vagus nerve.

To test whether or not the digestive tract of the test mice was communicating with the mice brains, the researchers severed the vagus nerve of the mice. After the nerve was severed, the probiotic no longer had an effect on the chemical signals in the mice brains.

This suggest that "good bacteria" in the guts of the mice were somehow having a positive effect in the brains of the mice.

More research is required to determine if "good bacteria" has the same positive effect on mood in humans.

 How Do We Maintain A Healthy Gut Flora Balance?

The typical American diet of animal proteins and refined carbohydrates tend to cause an unhealthy imbalance in our digestive tract bacteria. On the other hand, a diet rich in vegetables, fruits, complex carbohydrates and less animal proteins helps create a healthy balance in our gut flora.

So, to maintain a healthy gut flora to improve your overall health and fitness and mood

1. Eat a diet rich in vegetables, fruits and complex carbohydrates
2. Eat less animal proteins
3. Eat less sugar and corn fructose
4. Eat more pre-biotic and probitoic rich foods like yogurt, dairy products, kefir and sauerkraut.

Charles

References:

Discover Magazine: "From Guts To Brains - Eating probiotic Bacteria Changes Behavior in Mice"
Wikipedia: Gut Flora
Huffpost Healthy Living: "The Keys to Maintaining a Healthy Gut"
UCC: Probiotic Bacteria Lessens Depression

How To Improve Your Arterial Health and Knee Muscular Strength As You Age

What physical activity is proving to be an excellent way to maintain the health of your arteries and improve your muscular strength as you age?

Tai Chi

A new study published in the European Journal of Preventive Cardiology has found that people who regularly practice Tai Chi have significantly higher arterial compliance, and greater muscular strength in both their knee extensors and flexors. These results are in comparison of people who do not practice Tai Chi.

Having greater arterial compliance is a fancy way of saying that Tai Chi practitioners have less stiffness in their arteries. Our arteries have a tendency to stiffen as we age. This can lead to increased blood pressure and reduced blood flow throughout our bodies. Improving arterial compliance is a way to keep our bodies young.

What is Tai Chi?

About twelve years ago, I had the opportunity to live in the Shanghai area for 13 months.

It was always interesting to watch the groups of elderly Chinese who would assemble on the sidewalks and go through their slow and deliberate, choreographed Tai Chi moves. Not only is it a great exercise program, but it is also a great way to stay socially connected with like-minded friends.

Tai Chi is actually "Tai Chi Chuan." It literally means "Supreme Ultimate Fist."

It is a type of Chinese martial art practiced for defense training. However, most practice the slow movement form of Tai Chi for its health benefits.

Tai Chi Benefits

According to the lead investigator, Dr. William Tsang, Tai Chi practitioners in comparison to those who do not practice this martial art form

1. Have better arterial compliance
2. Have better knee muscular strength

Dr. Tsang also states that Tai Chi has the added benefits of being able to be practiced anywhere and any time without the need for a gym or gym equipment. It is a great exercise program for the elderly for both vascular health and muscular strength improvements.

Tai Chi DVD


Element: Tai Chi for Beginners (amazon.com)

 Charles

References:

 ScienceDaily: "Older Subjects Who Regularly Practice Tai Chi Found To Have Better Arterial Compliance and Greater Muscle Strength"
Wikipedia: "Compliance"
Wikipedia: "Tai Chi Chuan"

Dietary Habits of Chinese Breast Cancer Survivors

What do Chinese Breast Cancer survivors have in common concerning their dietary habits?

They eat a lot of cruciferous vegetables.

This is the conclusion of a study conducted by the Vanderbilt-Ingram Cancer Center and the Shanghai Center for Disease Control and Prevention.

What are Cruciferous Vegetables?

The Chinese women that were studied ate primarily

1. Turnips
2. Chinese cabbage or bok choy and their greens
3. White broccoli
4. And Brussels sprouts

Cruciferous Vegetables that are common in the US are

1. Broccoli
2. Cabbage
3. Kale
4. Collard greens
5. Brussels sprouts
6. Kohlabi
7. Cauliflower
8. Mustard greens
9. Turnip greens
10. Watercress and garden cress

Study Results

The researchers found that the amount of these vegetables that were consumed by Chinese women in the first 36 months after being diagnosed with breast cancer was associated with

1. A reduced risk of total mortality
2. Breast cancer specific mortality
3. And a reduced risk of disease recurrence

The women who ate the most of these vegetable each day had

1. A 62% reduced risk of total mortality
2. A 62% reduced risk of breast cancer mortality
3. And a 35% reduced risk of breast cancer recurrence

This is in comparison with the women who ate the least of cruciferous vegetables.

This study just adds to the growing amount of evidence that making cruciferous vegetables and dark green leafy vegetables the major part of your diet not only reduces your risk of breast and other cancers, but also is important for you overall health and fitness.

Charles

References:

Vanderbilt University Medical Center: " Eating cruciferous vegetables may improve breast cancer survival "
Whole Foods: " Feeling Great with Cruciferous Vegetables "

Two Essential Ingredients In Preventing Kidney Stones

Water and one surprising ingredient are essential in preventing Kidney Stones.

You probably guessed that consuming too little water can lead to the formation of kidney stones. But did you know that too little calcium in your diet can also lead to the formation of kidney stones?

And the important thing about calcium in preventing kidney stones is that it needs to come from a food source, and not from supplements. Apparently, calcium from supplements did not prevent the formation of kidney stones.

This is the conclusion of researchers from the University of Washington School of Medicine.

Research Conclusions 

Their research is based on following 78,293 US women for an average of eight years. Their research conclusions include:

1. The women with the highest calcium consumption in their diets were 28% less likely to develop kidney stones compared to the women with the lowest consumption of calcium.
2. Women with the highest consumption of fluids per day had a 20% lower risk of developing stones than the women with the lowest fluid intake.
3. Women who had the highest levels of sodium in their diet had a whopping 61% higher risks of developing kidney stones than the women with the lowest levels of sodium in their diet. 

Best Ways of Preventing Kidney Stones

Based on their research conclusions, the best ways to prevent the formation of kidney stones are to

1. Eat foods high in calcium content
2. Stay away from calcium supplements
3. Drink sufficient fluids every day
4. Reduce your sodium intake

Foods Highest in Calcium Content

These foods have the highest calcium content according to Whole Foods

1. Yogurt - 44.8% RDV
2. Tofu - 39.6% RDV
3. Sesame Seeds - 35.1% RDV
4. Sardines - 34.6% RDV
5. Milk - 29.2% RDV
6. Collard Greens - 26.6% RDV
7. Cheese - 22.1% RDV
8. Turnip Greens - 19.7% RDV

How Much Fluids Per Day?

Every one is a little different. The best way to determine how much fluids you should consume each day is to look at your urine. If it is pale in color, your fluid intake is adequate. If it is dark in color, you should consume more fluids.

How To Reduce Your Sodium Intake

Besides using less salt, you should also reduce your intake of fast foods, processed meats and canned foods. You can also use Lite Salt.

So, eat more foods high in calcium content, take in adequate amounts of fluids and reduce your sodium consumption to improve your kidney's health and fitness by preventing the formation of kidney stones.

Charles

References:

Reuters: " Too Little Calcium, Water Linked to Kidney Stones "
Whole Foods: Calcium

How To Improve Your Brain Health

These 4 factors can help you improve your brain health, and may help prevent dementia and Alzheimer's Disease.

Research is showing that making better lifestyle choices can improve your brain health. These simple lifestyle changes can also protect your brain from the onset of Alzheimer's Disease.

The 4 lifestyle choices that greatly benefit your brain are

1. Staying physically active
2. A healthy diet
3. Exercises for your brain
4. And staying socially active.

Physical Activity and a Healthy Diet

Research by Dr. Scarmeas and his colleagues at the New York Presbyterian/Columbia University Medical Center have shown that physical activity and a healthy diet can greatly reduce your chances of developing Alzheimer's Disease.

Evidence of the research is suggesting that lifestyle changes that promote heart and vascular health also promotes brain health.

Suggestions for physical activity that promotes heart and brain health are

1. Maintaining a regular physical fitness routine
2. Perform moderate-intensity aerobic exercises for 30 minutes a day for at least 5 days a week
3. Perform weight resistance training for muscle strength at least 3 days a week, every other day.

What is a Healthy Diet?

The diet that best promotes brain and heart health is the Mediterranean type of diet. The Mediterranean type of diet is low in carbohydrates and saturated fats. It is high in

1. Dark colored fruits and vegetables like blueberries, raspberries, spinach, red cabbage and broccoli.
2. Cold water fish like salmon and sardines
3. Nuts like walnuts and pecans
4. Healthy fats like extra virgin olive oil
5. Seeds like flaxseeds and chia seeds

Exercises For Your Brain

Constantly learning new things are the best exercises for your brain. This can include

1. Learning a new language
2. Learning to play a new musical instrument
3. Frequently reading a new book
4. Crossword puzzles
5. Playing chess or checkers with different people
6. Learning new games

Just keep challenging your knowledge and brain.

Staying Socially Active

One of the things that people with healthy brains do is remaining socially active with family and friends. Keep in touch with people that you know, and find ways to make new friends. Volunteering is also a good way to stay socially active.

Join a book club or some other type of club that includes activities that you enjoy.

Make these changes in your lifestyle and drastically improve your brain's health and fitness.

Charles

References:

Rush University Medical Center: "Boost Your Brain Health"
New York-Presbyterian: "Exercise, Diet Lower Alzheimer's Risk"

Healthy Brain Foods

Learn which foods are best for your brain health.

To learn which foods are best for your brain health, Fernando Gomez-Pinilla, a UCLA professor of neurosurgery and physiological science, analyzed over 160 research studies concerning brain foods.

His conclusion focused on 3 ingredients of food that have the greatest impact on improving your brain health. They are

1. Omega-3 fatty acids
2. Folic Acid
3. And curcumin

Omega-3 Fatty Acids

Research makes one thing crystal clear concerning brain health. "Omega-3 fatty acids are essential for normal brain function."

Diets deficient in omega-3 fatty acids are associated with an increase risk of developing

1. Attention deficit disorder
2. dyslexia
3. dementia
4. depression
5. bipolar disorder
6. and schizophrenia

Children are especially affected with diets deficient in omega-3 fatty acids. Studies in England and Australia showed that children with sufficient omega-3 fatty acids in their diet had higher test scores on

1. Verbal intelligence
2. Learning abilities
3. and Memory ability

The type of omega-3 fatty acid that is essential for brain health and function is DHA or docosahexaenoic acid. This type of fat most come from our food, and is found mostly in cold water fish, such as salmon and sardines.

An interesting fact is that people who live on the Japanese island of Okinawa have the world's longest lifespans. They also have a very low mental disorder rate in their population. It probably is no coincidence that they also eat a lot of fish and stay physically active all their life.

Foods that are highest in omega-3 fatty acids are

1. Flaxseed
2. Wild Salmon
3. Chia Seeds
4. Sardines
5. And Walnuts

Folic Acid

It has also been found that folate supplements are effective in preventing cognitive decline and dementia.

Foods highest in folate are

1. Calf liver
2. Lentils
3. Pinto Beans
4. Garbanzo beans
5. Spinach
6. Black Beans
7. Navy beans
8. Kidney beans
9. Collard greens
10. And Turnip greens

Curcumin - Turmeric Spice

Curcumin, which is found in the spice turmeric, is associated with reducing memory deficits in animal models of Alzheimer's Disease. Turmeric, by the way, is the spice that makes yellow mustard yellow.

In India, where there is a high curcumin consumption in their diet, there is a very low incidence of Alzheimer's Disease.

One way to increase your consumption of curcumin is Turmeric Tea.

The evidence is clear. For improved brain health and fitness, make sure that your diet has adequate amounts of omega-3 fatty acids (especially DHA), folic acid and curcumin. To give your brain an added boost in healthy habits,

1. Stay away from foods high in saturated fats
2. Get adequate amounts of sleep
3. And stay physically and socially active

Charles

References:

UCLA Newsroom: "Scientists learn how what you eat affects your brain - and those of your kids"
Linus Pauling Institute: Curcumin
Whole Foods: Folate
Self Nutrition Data: Foods Highest in Total Omega-3 Fatty Acids

Skip The Red Meat For A Healthy Diet

If you are looking for a heart and cancer healthy diet, then it is best that you skip the red meat.

The Harvard School of Public Health issued a press release that states "...that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality."

This conclusion is based on the Harvard researchers observing 37,698 men from the Health Professionals Follow-up Study for 22 years, and 83,644 women from the Nurses' Health Study for 28 years. At the start of the study, both groups were free of cardiovascular disease and cancer. The participants completed questionnaires every four years to allow the researchers to assess their diets.

Study Results

The results indicated that

1. Regular consumption of red, especially processed red meat, was associated with an increased mortality risk.
2. One daily serving of unprocessed red meat was associated with a 13% increase in mortality risk.
3. One daily serving of processed red meat was associated with a 20% increase in mortality risk.

What is in Red Meat That Makes It Unhealthy?

Some of the ingredients in red meat and processed red meat that are linked to an increased risk of developing cardiovascular diseases and cancer are

1. Heme iron
2. Saturated fat
3. Sodium
4. Nitrites
5. And carcinogens formed during cooking.

What are healthy alternatives to Red Meat?

Replacing the red meat with a healthier protein source was associated with lowering the mortality risks by

1. 7% with fish
2. 10% with legumes
3. 10% with low fat dairy products
4. 14% with poultry
5. 14% with whole grains
6. And 19% with nuts.

What is Red Meat?

Red meat is dark in color when it is raw. Some examples include

1. Beef
2. Lamb
3. And Pork

What are Processed Red Meats?

Processed red meats have been treated by smoking, salting, curing and having preservatives added to them. Some examples are

1. Hot dogs
2. Bacon
3. Ham
4. And Deli Meats

According to the American Institute for Cancer Research, consuming more than 18 ounces of red meat each week increases your risk of developing colorectal cancer. If you still want to keep red meat in your diet, try to reduce your consumption to less than 18 ounces each week of cooked red meat, which is equivalent to 24 ounces of raw red meat.

Mediterranean Style Diet - The Healthy Diet Choice

For improved health and fitness, it is best to use the Mediterranean type of diet, which is considered one of the healthiest diets to follow. The Mediterranean type of diet includes

1. Lots of fruits and vegetables
2. Nuts
3. Legumes
4. Whole grains
5. Fish
6. Extra virgin olive oil
   
7. And small amounts of red wine.

Charles

References:

Harvard School of Public Health Press Release: Red Meat Consumption Linked to Increased Risk of Total, Cardiovascular, and Cancer Mortality

American Institute for Cancer Research: Red and Processed Meats: The Cancer Connection