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Posts tagged ‘NutritionFacts.org’

How Fruits and Vegetables Can Help Treat Asthma

How Fruits and Vegetables Can Help Treat Asthma

Researchers have proposed that “by eating fewer fruits and vegetables, the susceptibility to potentially harmful inhaled substances of the population as a whole may be increased because of the reduction in antioxidant defenses of the lungs.” The thin lining of fluid that forms the interface between our respiratory tract and the external environment is our first line of defense against oxidative damage. Oxidative damage is important in asthma, contributing to airway contraction, excessive mucous production, and hypersensitivity. Antioxidants protect against oxidative stress, so our lung lining contains a range of antioxidants our body makes itself, as well as those obtained from our diet, particularly from fruits and vegetables.

We can even quantify the level of oxidative stress in people by measuring the level of oxidation products in their exhaled breath, which drops as we start eating more fruits and vegetables, and drops further as we combine more plants with fewer animal foods.

Do those with asthma really have lower levels of antioxidants than people without asthma? Compared to healthy controls, subjects with asthma had lower whole blood levels of total carotenoids and lower levels of each of the individual phytonutrients they measured: cryptoxanthin, lycopene, lutein, alpha-carotene and beta-carotene compared to healthy controls.

Therefore, they posit, “the accumulating evidence does suggest that diet has an influence in modulating the response of the lung to inhaled allergens and irritants. However, it is possible that the reduced carotenoid levels in asthma are a result of increased utilization in the presence of excess free radicals.” So it’s like a chicken-or-the-egg phenomenon.

We know antioxidant-rich diets have been associated with reduced asthma prevalence. However, direct evidence that altering intake of antioxidant-rich foods actually affects asthma was lacking, until now.

There are two ways to test the effects of fruits and vegetables on asthma. Add fruits and vegetables to people’s diets and see if their asthma improves, or take asthmatics and remove fruits and vegetables from their diets and see if they get worse.

The first such study of its kind placed subjects with asthma on a low antioxidant diet. After just a matter of days, there was a significant worsening of lung function and asthma control. The researchers conclude that “This finding is highly significant for subjects with asthma, as it indicates that omitting antioxidant-rich foods from the diet, for even a short time frame, will have a detrimental effect on asthma symptoms.”

Interestingly, ironically, the low antioxidant diet consumed by subjects, where they were restricted to one serving of fruit and up to two servings of vegetables per day, is typical of Western diets. In other words, the low antioxidant diet they used to worsen people’s asthma, crippling their lung function, was just like the standard American diet.

As about “half the population usually consumes a diet with an intake of fruit and vegetables equivalent to that in the study diet or less, it appears likely that this dietary pattern, which must be considered suboptimal for lung health, may have a significant impact on asthma management, indicating the potential for typical Western dietary patterns to contribute to a worsening of lung function and asthma control.”

Within just days, cutting down fruit and vegetable intake can impair lung function, but does adding fruits and vegetables help with asthma? That was the second phase of the study.

Asthmatics on the standard American diet had about a 40% chance of relapsing into an asthma exacerbation within three months. However, put them on seven servings of fruits and vegetables a day instead of three, and we cut their exacerbation rate in half, down to 20%. Imagine if there were a drug that could work as powerfully as a few fruits and vegetables.

If manipulating antioxidant intake by increasing fruit and vegetable intake can so powerfully reduce asthma exacerbation rates, why not just take antioxidant pills instead? I cover that in my video Treating Asthma With Plants vs. Supplements?

Leesa recommends choosing only organic fruits and vegetables.

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of DeathMore Than an Apple a Day, and From Table to Able.

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available at NutritionFacts.org.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

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skpe ~ healthyhighway

Which Spices Fight Inflammation?

Which Spices Fight Inflammation?

Once in a while I come across a study that’s so juicy I have to share it.

A group of researchers at the University of Florida, Gainesville and Pennsylvania State set up a brilliant experiment. We’ve known that ounce per ounce, herbs and spices have some of the greatest antioxidant activities known. But that’s only ever been tested in a test tube. Before we can ask if an herb or spice has real health benefits, it is first necessary to determine whether it is bioavailable — whether the active ingredients are even absorbed. This had never been done, until now.

The researchers could have taken the easy route and just measured the change in antioxidant level in one’s bloodstream before and after consumption, but the assumption that the appearance of antioxidant activity in the blood is an indication of bioavailability has a weakness. Maybe more gets absorbed than we think but doesn’t show up on antioxidant tests because it gets bound up to proteins or cells. So the researchers attempted to measure physiological changes in the blood. They were interested in whether absorbed compounds would be able to protect white blood cells from an oxidative or inflammatory injury—whether herb and spice consumption would protect the strands of our DNA from breaking when confronted by free radicals. I cover the DNA findings in my video, Spicing Up DNA Protection. They also wondered if the consumption might alter cellular inflammatory responses in the presence of a physiologically relevant inflammatory insult. What does this all mean?

The researchers took a bunch of people and had each of them eat different types of spices for a week. There were many truly unique things about this study, but one was that the quantity of spices that study subjects consumed was based on the usual levels of consumption in actual food. For example, the oregano group was given a half teaspoon a day—a practical quantity that people might actually eat once in a while. At the end of the week, they drew blood from the dozen or so people they had adding, for example, black pepper to their diets that week, and compared the effects of their blood to the effects of the blood of the dozen subjects on cayenne, or cinnamon, or cloves, or cumin. They had about ten different groups of people eating about ten different spices. Then they dripped their plasma (the liquid fraction of their blood) onto human white blood cells in a Petri dish that had been exposed to an inflammatory insult. The researchers wanted to pick something really inflammatory, so they chose oxidized cholesterol (which is what we’d get in our bloodstream after eating something like fried chicken. If oxidized cholesterol is a new concept for you, please check out its role in heart disease progression in my video Arterial Acne). So they jabbed the white blood cells with oxidized cholesterol and measured how much tumor necrosis factor (TNF) they produced in response.

TNF is a powerful inflammatory cytokine, infamous for the role it plays in autoimmune attacks like inflammatory bowel disease. Compared to the blood of those who ate no spices for a week, black pepper was unable to significantly dampen the inflammatory response. What about any of the other spices? The following significantly stifled the inflammatory response:

  • cloves
  • ginger
  • rosemary
  • turmeric

And remember, they weren’t dripping the spices themselves on these human white blood cells, but the blood of those who ate the spices. So the results represents what might happen when cells in our body are exposed to the levels of spices that circulate in our bloodstream after normal daily consumption—not megadoses in some pill. Just the amount that makes our spaghetti sauce, pumpkin pie, or curry sauce taste good.

There are drugs that can do the same thing. Tumor necrosis factors are such major mediators of inflammation and inflammation-related diseases that there are TNF-blocking drugs on the market for the treatment of inflammatory diseases such as osteoarthritis, inflammatory bowel disease, psoriasis, and ankylosing spondylitis, which collectively rake in more than $20 billion a year ($15,000–$20,000 per person per year). At that price, the side effects better be hugs and rainbows. But no, the drugs carry a black label warning because they can cause things like cancer and heart failure. If only there was a cheaper, safer solution.

The spice curcumin, the yellow pigment in turmeric, is substantially cheaper and safer, but does it work outside of a test tube? There’s evidence that it may help in all of the diseases for which TNF blockers are currently being used. So with health-care costs and safety being such major issues, this golden spice turmeric may help provide the solution.

Mushrooms (Boosting Immunity While Reducing Inflammation), nuts (Fighting Inflammation in a Nut Shell), and purple potatoes (Anti-Inflammatory Effects of Purple Potatoes) may also reduce inflammation.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of Death and More Than an Apple a Day.

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available atNutritionFacts.org.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!  

We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

Member International Health Coach Association

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach ~ www.healthyhighway.org/contact.html

chews ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skype ~ healthyhighway

 

Are You Alkaline or Acidic? Test Your Diet With This Quick Trick!

 

In my video Alkaline Diets, Animal Protein, and Calcium Loss I presented evidence challenging the notion that our body is buffering the acid formed from our diet with calcium from our bones. How then is our body neutralizing the acid? Maybe with our muscles! Our blood gets more acidic as we age and our kidney function declines, and this may be a reason we lose muscle mass as we get older. As a pair of researchers note: “The modern Western diet based on animal products generates an acid load that may cause a lifespan state of unnoticed and growing metabolic acidosis.” This chronic low-level diet-dependent metabolic acidosis might contribute to the progressive shrinking of our muscle mass as we age.

Muscle wasting appears to be an adaptive response to acidosis. When our muscles break down, amino acids are released into the bloodstream. Our liver can then take these amino acids and make something called glutamine, which our kidneys can use to get rid of excess acid. And indeed, in a three year study I profile in the above video, those over age 65 eating alkaline diets were better able to preserve their muscle mass, which the researchers think may be because the alkaline-producing fruits and vegetables helped relieve the mild acidosis that occurs with the ingestion of the standard American diet.

So what should we think about the latest review’s question, “Does an alkaline diet benefit health?” If the question is “Does a diet low in meat, eggs, and dairy—all acid-producing—and high in fruits and vegetables with lots of dark green leafies benefit health?” then of course the answer is yes, an alkaline diet benefits health. But if the question is “Does it matter what our “peeH” is (whether our urine is acid or alkaline) regardless of what actually goes into your mouth?” then the answer is… still yes, but the accepted benefits of having alkaline urine appear limited to two areas: lower risk of kidney stones and better uric acid clearance.

We’ve known about kidney stones and alkalinity for a while, but the uric acid data is new. Researchers havefound that alkalization of the urine is effective for removing uric acid from the body. If you remember from my video Flesh and Fructose, uric acid is bad stuff (potentially increasing one’s risk of fatal stroke, heart disease, and death), so clearing more from your system is a good thing.

Those eating plant-based diets appear then to have an advantage in this regard. The average vegetarian diet is alkaline producing, and the average meat-eating diet is acid producing. Even though there are some acid-forming meat-substitutes, like some of the Quorn products, they’re not as bad as something like tuna (see the chart in the above video), and they’re typically consumed in smaller quantities than meat consumers consume meat. Since the protein in plants is usually accompanied by much more potassium (which is alkalinizing), there is good reason to try to meet protein needs from plant sources. And when researchers actually measure urine pH, those eating strictly plant-based diets have the greatest advantage, with significantly more alkaline urine than omnivores.

How can we tell what our urine pH is? Well we can be all boring and order some pH paper strips to pee on. Or… we can use what everyone should have right now in their crisper, a purple cabbage. Everyone should have a red or purple cabbage in their fridge since it is not only one of the single best nutrition bangs for our buck, but we can also do science with it!

First, either boil some purple cabbage until the water turns deep purple or (a quicker and safer way since there’s no hot liquids) blend some raw with water in a blender and strain out the solids. Then what you can do with that royal purple liquid is pour it in the toilet bowl after you urinate. (You can imagine how much fun kids have with this!)

If it stays purple, your urine is acidic and you should eat more dark green leafy vegetables. If the toilet bowl turns pink, your urine is really acidic, so you should definitely eat more dark green leafy vegetables. We’re looking for blue. If it turns blue that means your urine is neutral or even basic. If it’s sky blue, you should… continue to eat more dark green leafy vegetables. Now I have a low-flow toilet, so there’s very little water in the bowel to start with. The effect might not be as dramatic if diluted in a larger quantity of water.

How else can we protect our muscles? We can eat healthy enough to avoid statin drugs (see Statin Muscle Toxicity) and the neurotoxins that can cause movement disorders (Muscle Tremors & Diet).

Superfood Bargains is the video in which purple cabbage takes the gold, though it was unseated in Biggest Nutrition Bang for Your Buck.

Why do I always go on and on about dark green leafy vegetables? Check out my 58 videos on greens and find out! : )

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of Death and More Than an Apple a Day.

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available atNutritionFacts.org.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

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as-seen-on

 

Magnesium Prevents Sudden Cardiac Death

Most men and women who succumb to heart disease die suddenly without any  known history of heart problems. As I note in my 3-min. NutritionFacts.org video How Do Nuts Prevent Sudden Cardiac Death?, up to 55% of men  and 68% of women have no clinically recognized heart disease before sudden  death. Of course they obviously had rampant heart disease, it just wasn’t  recognized until they were lying in the morgue. So if there was ever a case to  be made for primary prevention—starting to eat healthier right now,  tonight—before symptoms arise, sudden cardiac death is it. Especially since our  first symptom is often our last. OK, so how do we do it?

Our story begins 43 years ago with a fascinating paper in the New England  Journal of Medicine entitled “Sudden Death and Ischemic Heart Disease:  Correlation With Hardness of the Local Water Supply.” There appeared to be “an  increased susceptibility to lethal arrhythmias—fatal heart rhythms—among  residents of soft-water areas.” So maybe one of the minerals found in hard water  is protective, but which one? Well, researchers decided to cut some hearts open  and find out.

On autopsy the hearts of sudden cardiac death victims had significantly lower  magnesium concentrations compared to people that just got hit by a bus or  something. They thought there might be a connection, but it wasn’t put to the  test until recently. Why the decades-long delay in testing a potentially cheap  simple way to help prevent our number one killer? That’s exactly the problem: cheap. Where’s magnesium found? Whole grains, greens, beans, nuts, and  seeds. Who’s going to fund the study? The pumpkin seed lobby? Big spinach? If  magnesium was found to be protective, who’s going to profit? Who’s going to  benefit other than, of course, the hundreds of thousands of Americans that keel  over dead every year without even being able to say goodbye to their  families.

Watch my NutritionFact.org pick for today’s video above to see what the new  studies discovered. For more on preventing sudden cardiac death, see Our Number One Killer Can Be Stopped, China Study on Sudden Cardiac Death, and Boosting Heart Nerve Control.

In health, Michael Greger, M.D.

Dr. Michael Greger

A founding member of the American College of Lifestyle Medicine, Michael  Greger, M.D., is a physician, author, and internationally  recognized speaker on nutrition, food safety, and public health issues.  Currently Dr. Greger serves as the Director of Public Health and Animal  Agriculture at The Humane Society of the United States. Hundreds of his  nutrition videos are freely available at NutritionFacts.org.

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