15 ways to ring in a healthy 2015
- French maritime pine tree bark extract is my top pick because it supports a critical body system frequently overlooked by mainstream medicine--your microcirculation.
Microcirculation is the vast network of capillaries and small blood vessels that deliver oxygen throughout your body. French maritime pine tree bark extract supports this system by promoting collagen and elastin, which are the main building blocks of blood vessels and capillaries. And since microcirculation is an integral part of whole-body health, it explains why French maritime pine tree bark extract works so well for so many different health issues--from heart disease, to allergies and asthma, to preventing blood clots on long airplane rides. And it doesn't hurt that French maritime pine tree bark extract is well researched in human clinical trials. In fact, in 2014 alone, this supplement was shown in studies to help with psoriasis, fitness endurance, endometriosis pain, varicose and spider veins, hearing loss, and Meniere's disease. I recommend 50-100 mg per day for general health.
- Probiotics. If you don't have a healthy gut, you will never be healthy. Yes, there are many probiotics on the market, but they are not all created equal. Look for one with multiple strains of good bacteria, and has its own food supply (known as prebiotics), bacteriocins to kill off the bad bugs in your gut, and it is a live product. Probiotic products really don't get more complete than that.
But the important thing to keep in mind about probiotics is that more is not better in this case. You want diversity, not quantity. You need multiple living strains.
- Vitamin D3. I can't say enough about this vitamin (which is actually a hormone, by the way). After all, this essential nutrient has been shown to protect your bones, help fight cancer, and improve mood and memory--not to mention it can help inflammatory bowel diseases, hypertension, the flu, and common colds.
You can get vitamin D naturally through sunshine. But the only way to get enough sun exposure to keep your levels where they need to be for optimal health would be to actually get stranded on a desert island. And even then, I'd still recommend taking it in supplement form. Ask your doctor to test your vitamin D level. You want yours to be between 80 and 100. You'll probably need at least 2,000-5,000 IU of vitamin D3 per day to get it there. But don't be afraid to increase your dose if repeat testing shows you haven't reached the ideal range. I take 10,000 IU per day myself, and so do many of my patients--with no negative side effects
- AHCC. This is a new addition to my Desert Island list, but it has rapidly become one of my favorite supplements. AHCC is a mushroom extract that has hundreds of clinical research papers lauding its use for supporting the immune system.
As you know, immunity rot--or immunosenescence--is the root cause of many diseases (you can read more about this burgeoning epidemic in the May 2014 issue). So supporting healthy immunity and warding off immunity rot is really the cornerstone of good health. And, specifically, research has shown AHCC can help fight against HPV, colds, flu, cancer, hepatitis C, and much more. I recommend 1,000 mg of AHCC per day.
- Astaxanthin. For the record, I was recommending this supplement long before it became a superstar in the supplement world thanks to one popular TV doctor.
Astaxanthin is an amazing antioxidant and research shows it may be stronger than some of the big "heavy-hitters" in the antioxidant world. In fact, in a recent study, astaxanthin proved to be the most powerful antioxidant against many of the more traditional, well-known ones such as vitamin C, EGCG, and CoQ10, because it was stable under a greater variety of conditions.[1] Found in fish, shellfish, photo-planktons and other marine organisms, astaxanthin has been shown to support the immune system (another weapon against immunity rot), combat stress, fight inflammation, decrease LDL cholesterol, decrease oxidative stress, enhance skin health, improve semen quality, reduce hypertension, enhance sports performance--the list goes on and on. I recommend 4 mg of astaxanthin per day.
- Vitamin E. This oldie-but-goodie is one that the mainstream medical establishment has perennially tried to stomp down. But it refuses to give in. In fact, lately, research has shown some amazing benefits associated with this simple nutrient.
One recent study showed that "large" doses of vitamin E (which I have been recommending all along) improved cognitive function in patients with mild to moderate Alzheimer's disease.[2] Other recent studies showed this vitamin to help prevent miscarriages as well as one of the stealth conditions stealing the health of so many Americans these days--fatty liver disease. I recommend 2,000 IU of vitamin E per day.
- B-complex. B vitamins play a vital role in many aspects of health. In particular, they're an essential part of the enzyme pathways that keep your body functioning at peak capacity.
Also, B vitamins--particularly B6, B12 and folic acid--help lower homocysteine levels (which are a known risk factor for heart disease and stroke). I recommend taking a quality "B-100 complex" each day.
- Benfotiamine. This is another new addition to my Desert Island list. But it's a well-deserved addition, given the impressive research behind it.
Benfotiamine is a fat-soluble form of thiamine (vitamin B1). It helps the body rid itself of Advanced Glycation Endproducts (AGEs) which, as their acronym suggests, make you age faster. Benfotiamine has also been shown to help with diabetic peripheral neuropathy. I recommend 150 mg of benfotiamine per day.
- Berberine. This plant-based alkaloid is an amazing supplement that helps balance blood sugar. Great new research came out in the last couple of years comparing berberine to pharmaceutical diabetes medications, and guess which came out on top? You got it--berberine.
Other recent developments include its use for reining in cholesterol and other blood lipids, combating fatty liver disease, and fighting viral and fungal infections. I recommend 500 mg of berberine per day.
- Coenzyme Q10 (CoQ10). I've written about this supplement a lot over the years. It is the powerhouse fuel for your cells and helps keep your heart working at peak efficiency.
Also, if you're taking a statin medication (and I truly hope you're not, based on all the research I've seen and written about regarding the dangers associated with them), you absolutely need to be taking this supplement. Statins actually deplete CoQ10 in your blood cells. And, as I said, your cells need CoQ10 in order to function. (Isn't that just like big pharma: to weaken us at the foundation while they're saying they're making us stronger.) I recommend 300 mg of CoQ10 per day.
- Fish oil. This might be the most basic entry on the entire list. But fish oil is the most powerful anti-inflammatory you can take. It has tremendous, and exceptionally well-documented, benefits for heart disease. Plus a myriad of other benefits for everything from hearing to blood circulation to allergies.
It contains healthy omega-3 fats, which are one of the main tenets of my New Hamptons Health Miracle. And I believe everyone should be taking 3,000 mg (EPA and DHA) every day.
- Curcumin. I talked a lot about this one in 2014. Study after study keeps coming out about the benefits of this delicious spice.
According to one recent study, curcumin may help prevent diabetes in people at high risk.[3] Another study showed curcumin extract worked as well as Prozac for treating depression.[4] And research has also shown benefits for gastric ulcers, Parkinson's disease, and pain relief. Curcumin is so versatile because it is an incredible anti-inflammatory and helps fight oxidative stress, which are the root causes of all illness. Take it in supplement form (500 mg per day), but cook with it, too.
- Multivitamin. Basic multivitamins seem to have fallen out of favor in recent years. But studies have shown that they can help keep your telomeres intact. Telomeres are the tips of your DNA strands. When they fall apart, you die. Needless to say, if something as simple as a good multivitamin can help keep that from happening, it's a no-brainer. There are many good multivitamins available--but be forewarned: those "one a day" formulas you find in the supermarket probably aren't going to cut it.
The problem is, it simply isn't possible to fit all the nutrients your body craves-in the appropriate quantities-into a single pill. So these formulas usually only give you a fraction of what you need. Sure, they contain often 100 percent of the recommended daily allowance (RDA). But most times, that's simply not enough. For instance, one popular multivitamin only contains 60 mg of vitamin C. A good multi should contain almost twice that much. Taking a one-a-day multivitamin that follows these measly RDA dosages certainly won't hurt you. But it will shortchange you on the health benefits you could be getting. Look for a formula that has more than the RDA amounts of most nutrients. And if you'd rather not swallow more pills, there are some excellent multivitamin formulas available as drink mixes.
- Whey protein. Not only does a whey protein shake make an an excellent snack or a meal replacement, research has also revealed some significant health benefits associated with whey.
One recent study found that whey protein can help people with type-2 diabetes manage their blood sugar.[5] Another study showed that subject who supplemented with whey protein had significant improvements in blood pressure and arterial stiffness.[6] Just make sure you look at the supplement facts when you're choosing a product. Opt for a high-quality, GMO-free formula that contains 8 or less grams of carbohydrates per serving.
- Macadamia nut oil. Technically, macadamia nut oil isn't really a supplement. But it should be. Olive oil gets tons of press for being healthy-and it certainly isn't unhealthy. But macadamia nut oil is actually a richer source of monounsaturated fatty acids (MUFAs). And MUFAs have been shown to help control blood sugar, reduce insulin resistance, and fight stubborn belly fat.
Plus macadamia nut oil also contains nutrients like potassium, magnesium, calcium, selenium, vitamin E, niacin, and folic acid. And it has a rich, delicious taste. By now, you know I would be totally content on a desert island in the middle of nowhere as long as it was tropical and had cable or satellite television. (Someone to mix martinis would be an added bonus.) But the supplements on this list would be an absolute must. Which is why I never leave home without them--and you shouldn't either.
Sources:
1 "Quenching activities of common hydrophilic and lipophilic antioxidants against singlet oxygen using chemiluminescence detection system," Carotenoid Science 2007; 11" 16-20
2 "Effect of Vitamin E and Memantine on Functional Decline in Alzheimer Disease," JAMA 2014; 311(1): 29-30
3 "Curcumin extract for prevention of type 2 diabetes," Diabetes Care 2012; 35(11):2121-2,127.
4 "Efficacy and safety of curcumin in major depressive disorder," Phytother Res 201; 28(4): 579-585
5"Incretin, insulinotropic and glucose-lowering effects of whey protein pre-load in type 2 diabetes: a randomised clinical trial." Diabetologia, 2014; 57 (9): 180
6 "Effects of Milk Proteins and Combined Exercise Training on Aortic Hemodynamics and Arterial Stiffness in Young Obese Women With High Blood Pressure." Am J Hypertens. 2014 Mar;27(3):338-44.
This is a topic I've brought up before, but new research makes it even more compelling... a new study I read examined the question of what happens to your cravings when you don't give in to them.
The authors in this study, called "How Non-Consumption Shapes Desire," concluded that the longer someone goes without something they crave, the weaker the desire for it becomes.[1]
So, "Out of sight, out of mind," clearly isn't just a clich�. But there is a catch...
Simple swaps could put the junk food industry out of business
This "Jedi mind trick" only works if you're able to find a satisfying alternative to the things you're craving.
The researchers found that cravings actually get stronger in people who don't seek out a substitute.
I'm sure the big corporate behemoths that produce America's beloved junk food by the ton are going to put on their heavy-duty earmuffs and ignore this study.
Because if they really took it to heart, they'd realize it could turn their entire industry on its ear. You see, their marketing campaigns directly target cravings...and they build entire campaigns out of creating desire for their products.
Remember the whole Twinkies(tm) fiasco? Hostess briefly "retired" them (a very happy period, in my book). But just a few months later came the headlines trumpeting their return. "They're finally back! You've been craving them!"
The whole advertising campaign played on the very concepts of "non-consumption and desire." Only they used it in reverse--increasing desire by reminding people that Twinkies were gone.
This is where "training your brain" would have come in handy. If people had found a substitute that satisfied those Twinkie twinges, well, then they wouldn't have felt the need to rush out and re-stock their pantries with them when they made their comeback.
But you don't have to wait for your favorite junk foods to disappear from store shelves to find healthy alternatives for them.
In fact, this can be one of the most fun parts of adopting a healthy new lifestyle.
Practice makes perfect
Think about the things you love to eat...and then figure out ways to make them better for you.
In other words, forget the idea of "deprivation." Thinking about what you "can't" have will only make you miserable and feed those cravings. Instead, focus on shifting your cravings in the right direction.
Visualize all of the wonderfully indulgent foods you CAN enjoy (and still lose weight)--things like juicy burgers dripping with cheese and southern fried chicken with crispy skin. (You can find recipes like these--and many more--in my special report Dr. Fred's Decadent Diet-Free Recipes. You can download and view it free by logging in to the Archives on my website.
Also, remember: food is just that. Food. It's what your body needs to survive. Nothing more. Don't give it any other meaning in your life than that.
Don't get me wrong--I think it's important to enjoy your meals. And it's never been easier to do that than with my New Hamptons Health Miracle. But if you're turning to food for comfort, for validation, or for any reason other than sustenance, you'll only wind up hungrier than ever.
So, if you find yourself craving a bag of chips, a cookie, or a pizza, take a deep breath and make a conscious choice not to give in. Try a handful of nuts, some celery dipped in peanut butter, or a few slices of deli meat and some cheese instead. Any one of these will keep you feeling satisfied far longer that what you were originally craving.
And remember, practice makes perfect. Developing new habits isn't easy, but I will be here to help you every step of the way.
Three more tips to keep cravings at bay
I know denying your cravings isn't always easy. It can make you downright cranky. Believe me, I've been there.
So here are a few more things I've found that are great for keeping cravings at bay:
- Stay hydrated. Drink lots of water throughout your day.
- Keep moving. Even a little exercise can go a long way in reducing your cravings. I'm not talking about working up a sweat or spending hours in the gym. A walk around the block will do. The idea here is that when you're moving, your brain is otherwise occupied and there's simply no room for those cravings. And you'll be surprised how long the effect lasts.
- Try glutamine. This amino acid is my go-to rescue remedy for all sorts of things. It provides energy to your muscles and your brain. And it regulates a number of biological functions, including the synthesis of protein, vitamin B3, and the antioxidant glutathione.It's also a world-class craving killer, for a few different reasons.
In a nutshell, glutamine ensures that your blood sugar never gets low enough that your body hits the panic button.That's why I recommend glutamine to all my dieting patients--500 mg, three times a day, and whenever you get the urge to stick your head into a box of Mallomars.
Source:
1 "How non-consumption shapes desire," Journal of Consumer Research 2014; 41(4): 936
I'm fine with cutting some fats. Like the ones that hide out in cupcakes, crackers, margarine, and other processed, packaged foods. (You can spot these notorious trans-fats by looking for the terms "hydrogenated" or "partially hydrogenated" on the label. Or better yet, avoid packaged foods altogether).
But the fact is, not all fat is created equal. And some of the healthiest foods you can eat are also high in fat. Foods like nuts, avocado, and salmon. These foods are rich in a particular kind of fat, called monounsaturated fatty acids (or MUFAs). If you've been following my New Hamptons Health Miracle, MUFAs probably sound familiar. They're really one of the cornerstones of the entire program because they offer some truly tremendous health benefits.
And a new study underscored the benefits of another type of fat I wholeheartedly endorse-omega-3 fatty acids.
One simple step to slowing arthritis
Granted this study was done in mice, and animal studies don't hold the same weight as human trials. But I think it's still worth mentioning, considering the points raised by the researchers underscore the messages I've been sending for years.
Take a look at some of the study details and you'll see what I mean.
Mice with knee injuries were given one of three high-fat diets: one rich in saturated fat, one rich in omega-6 fatty acids, and one rich in omega-6 fatty acids AND omega-3 fatty acids.[1]
Researchers found the mice consuming the omega-3 fatty acids had healthier joints than the other mice.
"While omega-3 fatty acids aren't reversing the injury, they appear to slow the progression of arthritis," said the study's lead author. "In fact, omega-3 fatty acids eliminated the detrimental effects of obesity in obese mice."
Now, I'm not telling you to be obese. Quite the opposite, in fact. But if something as simple as omega-3s can help you combat arthritis pain while you're on the path to a slimmer, healthier you--well, then I'm all for it.
Plus, the research team also came to the same conclusion I've been hammering home to my patients and readers for decades: The key to combating arthritis--or any other chronic condition, for that matter--is to start with your diet.
What you eat matters. And choosing the right foods--and the right fats--makes a huge difference in your outcome. This study shows you can slow down the progression of arthritis simply by adding healthy fats to your diet. It doesn't get much easier than that.
But that wasn't the only benefit the researchers found.
You are what you eat
The researchers also found that mice who got omega-3 fatty acids also healed much more quickly than the other groups--regardless of overall body weight.
The researchers are working to translate their findings to humans. But for now you have all you need to know. There's no reason to banish fat from your diet. In fact, if you're suffering from arthritis, it's actually one of the best pain-fighting tools in your toolbox. Provided you choose the right kinds, of course.
Include lots of MUFA-rich foods in your diet. Avocados, salmon, and my personal favorite-macadamia nut oil-should all be staples in your kitchen. And, of course, I recommend taking a fish oil supplement (3,000 mg of combined EPA and DHA) each and every day.
Here's a great, easy recipe to add to your menu this week that will help you get more MUFAs and omega-3s. Your joints-and your taste buds-will thank you.
Succulent sauteed salmon with arugula and avocado
Ingredients
- 4 (5- to 6-ounce) wild-caught salmon filets
- 1/3 cup macadamia nut oil
- 4 cups baby arugula
- 1 lemon
- 1 avocado, pitted and cut into cubes
- Salt and pepper
In a large mixing bowl, combine arugula and avocado. Cut lemon in half and squeeze juice from each half onto arugula/avocado mixture. Divide salad onto four serving plates. Top each salad with a drizzle of macadamia nut oil.
Heat remaining oil in large skillet over medium-high heat. Season salmon fillets on both sides with salt and pepper. Add fillets to pan, skin side down. Reduce heat to medium-low. Cook fillets until skin is crisp and lifts easily from pan (about 5-6 minutes). Flip fillets and continue cooking for another 3-4 minutes, or until slightly firm to the touch.
Remove fillets from pan and place on top of salads. Serve immediately.
Source:
1 "Dietary fatty acid content regulates wound repair and the pathogenesis of osteoarthritis following joint injury," Ann Rheum Dis, epub ahead of print 7/10/14
weapon in the war on ovarian cancer
The study, published in the American Journal of Clinical Nutrition examined the dietary habits of over 170,000 women ages 25 to 55 (and over) for more than three decades.[1] And researchers found those who regularly consumed flavonoids had a reduced risk of ovarian cancer. In fact, according to the study author, "just a couple of cups of black tea every day was associated with a 31 percent reduction in risk."
Considering ovarian cancer is the fifth-leading cause of cancer death among women, this is big news.
But not altogether surprising.
Flavonoids are amazing antioxidants and have stellar anti-inflammatory properties, which make them ideal allies in the fight against all sorts of chronic diseases, including cancer, Alzheimer's, Parkinson's, and more.
In fact, last year, a study published in the Journal of Nutrition found that consuming flavonoids can actually help prevent type 2 diabetes. Researchers analyzed data from almost 2,000 women and found that those who consumed the highest amounts of flavonoids had better insulin responses and glucose regulation. They were also much less likely to experience chronic inflammation.[2]
And another study published last year showed that adding just 2 more servings of flavonoid-rich foods to your diet per day can significantly improve your microcirculation.[3] Making sure blood is flowing smoothly through the blood vessels and capillaries that make up your microcirculation is a critical part of keeping every part of your body in good, working order.
But perhaps the best thing about flavonoids is just how easy they are to get. They're everywhere in your diet. If you're eating the right diet, that is. You see, flavonoids are abundant in foods like blueberries, strawberries, leafy green veggies, artichokes, tomatoes, leeks, and, of course, two of my personal favorites-tea and dark chocolate.
If you're following my New Hamptons Health Miracle, chances are you're getting plenty of flavonoids on a daily basis. But it certainly won't hurt to add even more. Try adding a handful of blueberries to your next salad. And brew up a nice warm cup of green tea as an afternoon "snack."
You can also get more flavonoids in your daily regimen with supplements. Quercitin is a flavonoid found naturally in foods like onions and garlic. But quercitin supplements are widely available. I recommend 50 mg per day. Or you can look for a powdered superfood blend. These beverage mix formulas are popping up everywhere these days, and more and more of them are starting to include berries in addition to other superfoods. They're an easy, delicious way to add more flavonoids to your diet.
Sources:
1 "Intake of dietary flavonoids and risk of epithelial ovarian cancer." American Journal of Clinical Nutrition, 2014; 100 (5): 1,344
2 "Intakes of Anthocyanins and Flavones Are Associated with Biomarkers of Insulin Resistance and Inflammation in Women," J Nutr 2014; 144(2): 202-208
3 "Flavonoid-rich fruit and vegetables improve microvascular reactivity and inflammatory status in men at risk of cardiovascular disease--FLAVURS: a randomized controlled trial." Am J Clin Nutr 2014; 99(3): 479-489
But I've also mentioned before that quality of sleep is just as important as quantity. And getting uninterrupted rest is just as critical as clocking in the right number of hours. In fact, a recent study indicates that people have trouble sleeping through the night have a higher Alzheimer's risk than those who don't.
The researchers studied older men, who were initially 50 years old, between the years 1970 and 2010.[1] (Yes, a 40-year follow-up period-talk about thorough.) Self-reported sleep disturbances were shown to increase Alzheimer's risk by 1.5 fold (or 50 percent). And that risk increased with age.
We know that a good night's rest supports brain health in general. But now we can go one step further, to recommend getting your zzz's as a possible guard against Alzheimer's.
Just as interesting: in an earlier article, the same researchers noted that just one night of sleep deprivation (this time in young men) increased levels of molecules that typically show up in cases of brain damage.
I realize, of course, that getting a good night's sleep may be easier said than done for many people. After all, doctors doled out more than 60 million prescriptions for sleep aids in 2011 alone.
But turning to Ambien or one of its over-the-counter cousins isn't the best solution. Because chances are, your insomnia is actually just a symptom of a much bigger underlying issue.
If you have trouble sleeping, you can refer back to the article "The silent enemy that's stealing your sleep" in the June 2014 issue for some insight into what might be causing your restlessness-and what you can do about it.*
Source:
1 "Self-reported sleep disturbance is associated with Alzheimer's disease risk in men," Alzheimer's & Dementia, epub ahead of print 10/27/14
Until next time,
Dr. Fred
P.S. Visit my website, Drpescatore.com, to view my newest products and to check out our special offers. Online ordering is fast, convenient and secure.
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The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. You are encouraged to seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or condition.
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