Brain Food – Energy & Anti-inflammatory Drink

There are a whole host of diseases from auto-immune to arthritis that are increasingly being linked to inflammation. And there is more and more in the news about the cognitive benefits of turmeric on Alzheimer patients and the anti-inflamatory effects of ginger and cinnamon.   

Here’s a beverage I drink with those spices.  It’s quite good.

 (Dr Sanjay Gupta drinks this every evening as a tea for calming.)

1 cup almond milk – either vanilla or chocolate 

1/2 tsp turmeric

1 tsp cinnamon

1/4 tsp ginger

1 tsp honey to drizzle over top (No need for honey if using chocolate)

Heat the almond milk in microwave. Stir in spices.  Drizzle honey on top. (You can add a packet of Stevia to the mix if you like your drinks sweet)  

I buy bulk turmeric, cinnamon and ginger in the market and mix up a batch to have on hand.  

With the mixture I add 1-3/4 tsp of mixed spices to one cup of almond milk.

 

Michael Greger M.D. and NutritionFacts.org.  

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Did you know?: You are more Microbes, Fungi than HUMAN

“There are 10 times more cells from microorganisms like bacteria and fungi in and on our bodies than there are human cells. But these tiny compatriots are invisible to the naked eye.  . . . artist Ben Arthur gives a guided tour of the rich universe of the human microbiome.”

Fun to watch and informative!

YOUR body is host to 101 fungal species, with each person harboring between 9 and 23 strains. 

“A growing number of researchers feel that alongside bacteria, the fungi that inhabit our bodies – or, collectively, the “mycobiome” — may also be influential in both our well-being and, at times, disease.”

If your fungi are out of balance it’s not healthy.

“Even when we are alone, we are never alone. We exist in symbiosis — a wonderful term that refers to different organisms living together. Some animals are colonised by microbes while they are still unfertilised eggs; others pick up their first partners at the moment of birth. We then proceed through our lives in their presence. When we eat, so do they. When we travel, they come along. When we die, they consume us. Every one of us is a zoo in our own right — a colony enclosed within a single body. A multi-species collective. An entire world.”

Changes in our resident microbiota and their collective genome — called the microbiome — have been linked with a wide range of diseases, from various forms of arthritis to depression. At this point scientists tend to focus on which bacterial species might hinder or maintain health.

But our biota comprises a menagerie of microbes. And a growing number of researchers feel that alongside bacteria, the fungi that inhabit our bodies may also be influential in both our well-being and, at times, disease.

Fungi Out Of Balance

A Telltale Sign For Unwanted Fungi

  • French researchers distinguished the fungi present in healthy human lungs compared with those afflicted with cystic fibrosis. Aspergillus was most prevalent in the lungs of healthy people, whereas various Candida species dominated in those afflicted with CF and other lung disorders.
  • UCLA professor David Underhill  found that mammalian fungi interact with the immune system to control inflammation in the gut.
  • Mice in which the gene encoding for Dectin-1 was inactivated and in which colitis was induced came down with far more severe disease than mice with the active gene. With these findings in hand they then identified a Dectin-1 gene variant in humans that predicted a severe form of inflammatory bowel disease called ulcerative colitis.
  • Recent unpublished findings by Ghannom’s lab show that an interaction between fungi and bacteria in the gut aggravates the body’s autoimmune response in Crohn’s disease, another form of inflammatory bowel disease.
  • In collaboration with a group at Cleveland Clinic, Ghannoum also beginning to show that oral fungal populations are different in people with head and neck cancers.
  • Recent research found that autoimmune arthritis can be induced in mice injected with certain compounds found in fungal cell walls.

“None of these factors are working in isolation . . .it’s probably a confluence of them all interacting with each other and with us – what we eat, what kind of nutrients they have, genetic influences and how our immune system reacts to both fungi and bacteria in the gut.”

“We’re in a stage where we’re recognizing the biological significance of the fungi in our systems to help develop a common language and set of research approaches,” Underhill says. “Soon, hopefully, we’ll know how they can be good for us, bad for us and manipulated to our benefit.”

“There’s a certain beauty in our biologic cooperative; a reminder that mammalian life is complicated and communal, and that in nature imbalance has consequences. But perhaps tinkering with our fungal dwellers will one day help restore our biologic balance and fend off disease.”

Read the entire article The Human Body’s Complicated Relationship with Fungus.

I Contain Multitudes: The Microbes Within Us and a Grander View of Life by Ed Yong

 

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Food is Medicine

I’m an emotional eater –  it doesn’t matter if I’m feeling bad or good.  But when I’m depressed I crave sugar & carbs.   I’ve always conveniently blamed my father.   I’m not sure whether he was the one who needed a pick-me-up or he thought I did but he would go out of his way to bring a bit of pleasure into my life in the form of something delectibly sweet.

Dad would drive across town to a special shop that dispensed root beer from a soda fountain and then back at home he’d pile in vanilla ice cream to make floats.  We would sneak out to eat cinnamon rolls and M’M’s peanut chocolate candy. 

Dad lived by specific culinary principles:

  • Cake’s main purpose was to hold up the frosting. 
  • Pepsi was the beverage of choice because water was for bathing, not drinking.
  • The only edible food was brown and white (unless it contained copious amounts of sugar), green food should be reserved for insects or chimpanzees
  • Fruit was only safe to eat if it was in a pie. 

Today there is a an incredible amount of scientific evidence that food is medicine, not just muscle fuel, and the right kind of diet may give the brain more of what it needs to avoid depression, or even to treat it once it’s begun

You’re feeling depressed. What have you been eating?

Psychiatrists and therapists don’t often ask this question. But a growing body of research over the past decade shows that a healthy diet—high in fruits, vegetables, whole grains, fish and unprocessed lean red meat—can prevent depression. And an unhealthy diet—high in processed and refined foods—increases the risk for the disease in everyone, including children and teens.

The findings are spurring the rise of a new field: nutritional psychiatry.

“Now recent studies show that a healthy diet may not only prevent depression, but could effectively treat it once it’s started.
“Researchers, led by epidemiologist Felice Jacka of Australia’s Deakin University, looked at whether improving the diets of people with major depression would help improve their mood. They chose 67 people with depression for the study, some of whom were already being treated with antidepressants, some with psychotherapy, and some with both. Half of these people were given nutritional counseling from a dietitian, who helped them eat healthier. Half were given one-on-one social support—they were paired with someone to chat or play cards with—which is known to help people with depression.”

“After 12 weeks, the people who improved their diets showed significantly happier moods than those who received social support. And the people who improved their diets the most improved the most. (The study was published in January 2017 in BMC Medicine).”

“A second, larger study drew similar conclusions and showed that the boost in mood lasted six months. It was led by researchers at the University of South Australia and published in December 2017 in Nutritional Neuroscience.”

“And later this month in Los Angeles at the American Academy of Neurology’s annual meeting, researchers from Rush University Medical Center in Chicago will present results from their research that shows that elderly adults who eat vegetables, fruits and whole grains are less likely to develop depression over time.”

Scientific evidence aside . . .

My dad lived to 93 . . .  it might be prudent to follow his dietary regime.

Source: The Wall Street Journal, The Food That Helps Battle Depression bElizabeth Bernstein

 

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The Longer Your Telomeres, The Longer You Live

“Telomeres – the caps at the end of our chromosomes – protect the DNA within our cells. The longer our telomeres, the less our likelihood of chronic disease and signs of aging.”

“Have you wondered why some sixty-year-olds look and feel like forty-year-olds and why some forty-year-olds look and feel like sixty-year-olds? While many factors contribute to aging and illness, Dr. Elizabeth Blackburn discovered a biological indicator called telomerase, the enzyme that replenishes telomeres, which protect our genetic heritage.”

“Dr. Blackburn and Dr. Elissa Epel’s research* shows that the length and health of one’s telomeres are a biological underpinning of the long-hypothesized mind-body connection. They and other scientists have found that changes we can make to our daily habits can protect our telomeres and increase our health spans (the number of years we remain healthy, active, and disease-free).”

“THE TELOMERE EFFECT* reveals how Blackburn and Epel’s findings, together with research from colleagues around the world, cumulatively show that sleep quality, exercise, aspects of diet, and even certain chemicals profoundly affect our telomeres, and that chronic stress, negative thoughts, strained relationships, and even the wrong neighborhoods can eat away at them.”

Lifestyle factors known to modulate aging and age-related diseases might also affect telomerase activity and have all been linked to shorter telomeres.

  • Obesity
  • Insulin resistance
  • Cardio-vascular disease processes (related to oxidative stress and inflammation)
  • Smoking
  • Exposure to pollution
  • Lower physical activity
  • Psychological stress
  • Unhealthy diet

You can counteract your “biological clock” by reactivating telomerase through diet and lifestyle interventions

With intensive lifestyle modification, a low fat diet, regular physical activity, and mental stress reduction (by yoga and meditation), telomerase activity increases significantly in peripheral blood mononuclear cell.

Specific nutrients provide all the necessary building blocks to support telomere health and extend lifespan like:

  • Folate 
  • Vitamins (B, D, E, C) 
  • Zinc
  • Polyphenol compounds such as resveratrol 
  • Grape seed extract 
  • Curcumin

Rich in those vitamins and minerals and a good source of antioxidants are foods like: Tuna, salmon, herring, mackerel, halibut, anchovies, cat-fish, grouper, flounder, flax seeds, sesame seeds, kiwi, black raspberries, green tea, broccoli, sprouts, red grapes, tomatoes and olives.  “These, combined with a Mediterranean type of diet containing fruits, vegetables and whole grains would help protect our chromosome ends [6270].”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761710/

*The Telomere Effect,  A Revolutionary Approach to Living Younger, Healthier, Longer by Dr. Elizabeth Blackburn, Dr. Elissa Epel “A groundbreaking book coauthored by the Nobel Prize winner who discovered telomerase and telomeres’ role in the aging process and the health psychologist who has done original research into how specific lifestyle and psychological habits can protect telomeres, slowing disease and improving life.”

 

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Pawsitively Tuesday – Nuts to you

Here’s the good news

Eat nuts for your health

Pecans, walnuts, cashews

macadamias, if you choose

Just remember please

Peanuts are not nuts

They’re legumes, just like peas

no ifs, ands or buts

Legume by Peggy

The analysis of tree nut consumption included 826 patients.  Previous studies showed positive associations between regular consumption of nuts reduction in cardiovascular disease and cancer, as well as a reduced risk of type 2 diabetes, metabolic syndrome, and insulin resistance.*

The results showed that patients who consumed two or more 1-oz servings of nuts weekly had a 42% lower risk of cancer recurrence and a 57% lower risk of death from any cause during the follow-up period.

“The associations were limited to tree-nut intake and were not significant for consumption of peanuts or peanut butter,” said Fadelu. “The biologic mechanism is unknown but is likely related to the effect of nuts on insulin resistance.”

*Temidayo Fadelu, MD, of Dana-Farber Cancer Institute in Boston.

I have WHAT? . . . WHERE? . . . you may too and not know it

I had chronic medical conditions (fibromyalgia/heart arrhythmia) lurking in my body long before I was aware of them. Just recently I went for an adrenal check-up wondering if that was part of my chronic fatigue.  The doctor said my adrenals were fine – I breathed a sigh of relief.  He went on to announce that I had Hashimoto’s Disease.  I was floored to learn my immune system was destroying my thyroid gland without even telling me.

What do heart disease, obesity, rheumatoid arthritis, diabetes, gout, asthma, and other chronic conditions have in common? Inflammation!

Get the facts about inflammation and what it’s doing to your health BEFORE it kicks you where it hurts.

The Dangers of Inflammation*

There are two kinds of inflammation—acute (short-term) and chronic (long-term). While acute inflammation is an essential part of the healing process, chronic inflammation can lead to many of the health conditions plaguing people today.

Linked to chronic disease. It turns out inflammation is a key player in a wide range of chronic diseases, including heart disease, diabetes, metabolic syndrome, psoriasis, and inflammatory bowel disease.

 Allergies can lead to inflammation. Sometimes the immune system becomes hypersensitive to allergens like dust and pollen. Repeated exposure to these allergens can lead to inflammation, which, left unchecked, can cause tissue damage.

Inflammation and your joints . In the case of rheumatoid arthritis, the body’s immune system attacks itself, leading to inflammation that can damage tissues. The inflammation associated with gout can, over the long-term, cause joint damage and a loss of mobility.

The effect of inflammation on the brain. Even your brain is susceptible to inflammation.  inflammation can alter blood flow to the brain, leading to tissue damage and cognitive decline. Inflammation can also lead to the creation of damaging proteins linked to Alzheimer’s.

Besides medicines, there are powerful anti-inflammatory “influencers”—such as eating fruits, vegetables, and nuts, minimizing stress, getting more sleep, and quitting smoking—which can help you take charge of chronic inflammation and prevent or reduce its damaging effects.

(jw)

Reference:

*Understanding Inflammation. guide from the experts at Harvard Medical School

Happy Chocolate Easter

Dark chocolate, cocoa powder, cinnamon, olive oil, eggs are good for you.  Sneak in a bit of veggies and you’ve got health food!

Double Chocolate Zucchini Brownies

2 cups zucchini, grated (Grate very fine so your brain doesn’t recognize anything healthy
1/2 cup olive oil
1/2 cup honey or agave nectar
2 eggs
1 teaspoon vanilla extract
1 3/4 cup flour (white, spelt, whole wheat – different flours = different textures)
1/2 cup unsweetened cocoa powder
1/2 teaspoon salt
1 1/2 teaspoon baking powder
1/2 teaspoon cinnamon
2 cups semi-sweet chocolate chi[ps

Add Walnuts, flax seed or chia seeds (optional health foods)

Preheat oven to 350 degrees.

  1. Grease an 8 x 8 inch baking pan.
  2. Grate zucchini. Press with a paper towel to remove excess moisture. Fluff with a fork.
  3. In a large bowl, beat together oil, eggs, agave or honey and vanilla. Add zucchini.
  4. In a separate bowl, combine flour, cocoa, salt, baking powder and cinnamon. Stir to combine.
  5. Add dry mixture to the wet/zucchini mixture. Stir to combine. Add chocolate chips.
  6. Pour batter into prepared pan.
  7. Bake 30-40 minutes or until a toothpick inserted in the center comes out clean.

Cook it Up Kitty eating healthy