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Tumeric

Turmeric Compound Boosts Regeneration of Brain Stem Cells, and More

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By Dr. Mercola

Many spices have powerful medicinal properties, which is why they’ve been used to promote healing for thousands of years prior to the advent of patented synthetic drugs.

Some spices are clearly more useful than others, and one “star player” within Nature’s pharmacy is turmeric, a yellow-pigmented curry spice often used in Indian cuisine.Turmeric also has a long history of medicinal use in traditional Chinese medicine and Ayurveda.

Curcumin—one of its most well-studied bioactive ingredients—exhibits over 150 potentially therapeutic activities, including potent anti-cancer properties. Curcumin is also capable of crossing the blood-brain barrier, which is one reason why it holds promise as a neuroprotective agent in a wide range of neurological disorders.

Researchers have previously investigated curcumin for its potential role in improvingParkinson’s, Alzheimer’s disease, and stroke damage. It can also promote brain health in general, courtesy of its potent antioxidant and anti-inflammatory properties.

One of the ways it works, which is similar to vitamin D, is by modulating large numbers of your genes. But unlike vitamin D that influences thousands of genes, curcumin has been shown to influence about 700 genes.

Previous research1 has also demonstrated that curcumin acts by inserting itself into your cells’ membranes where it changes the physical properties of the membrane itself, making it more orderly.

Yet another part of the answer for turmeric’s multifaceted benefits lies in the herb’s ability to affect signaling molecules.2 For example, curcumin has been shown to directly interact with:

Inflammatory molecules Cell survival proteins Histone
Human immunodeficiency virus type 1 (HIV1) integrase and protease DNA and RNA Various carrier proteins and metal ions

Turmeric Compound Boosts Regeneration of Brain Stem Cells

Recent animal research3, 4 suggests another bioactive compound in turmeric called aromatic-turmerone can increase neural stem cell growth in the brain by as much as 80 percent at certain concentrations. Neural stem cells differentiate into neurons and play an important role in self-repair.

The findings suggest aromatic-turmerone may help in the recovery of brain function in neurodegenerative diseases such as Alzheimer’s and stroke—provided the effect also applies to humans. As reported by Time Magazine:5

“[T]he same research group found that rodent neural stem cells grew when they were bathed in a solution of aromatic-turmerone. The cells bathed in the turmeric compound also appeared to specialize into certain types of brain cells more rapidly.

‘It is interesting that it might be possible to boost the effectiveness of the stem cells with aromatic-turmerone,’ Maria Adele Rueger, a researcher on the team, told the BBC. ‘And it is possible this in turn can help boost repair in the brain.’”

Previous research has also shown that curcumin may help inhibit the accumulation of destructive beta-amyloids in the brain of Alzheimer’s patients, as well as break up existing plaques.

People with Alzheimer’s tend to have higher levels of inflammation in their brains, and curcumin is perhaps most known for its potent anti-inflammatory properties.

The compound can inhibit both the activity and the inflammatory metabolic byproducts of cyclooxygenase-2 (COX2) and 5-lipooxygenase (5-LOX) enzymes, as well as other enzymes and hormones that modulate inflammation.

Turmeric May Be One of the Most Useful Herbs on the Planet

The effects of turmeric are not limited to brain health. As noted in a previous GreenMedInfo6 article on this subject, turmeric has been “empirically demonstrated to positively modulate over 160 different physiological pathways.”

A study published in the Natural Product Reports7 in 2011 describes curcumin as being therapeutic for a wide range of diseases, including:

Lung and liver diseases Neurological diseases Metabolic diseases
Autoimmune disorders Cardiovascular diseases Inflammatory diseases

For example, curcumin has been shown to benefit those with osteoarthritis. Research8published in 2011 found that patients who added 200 mg of curcumin a day to their treatment plan had reduced pain and increased mobility, whereas the control group, which received no curcumin, had no significant improvements.

A 2006 study9 also found that a turmeric extract composed of curcuminoids (plant-based nutrients that contain powerful antioxidant properties) blocked inflammatory pathways, effectively preventing the launch of a protein that triggers swelling and pain.

Studies now numbering in the hundreds have shown that curcumin and other bioactive compounds in the spice may be helpful for a wide array of health problems. For example, research has shown turmeric can:

Support healthy cholesterol levels Prevent low-density lipoprotein oxidation Inhibit platelet aggregation
Suppress thrombosis and myocardial infarction Suppress symptoms associated with type 2 diabetes Suppress symptoms of rheumatoid arthritis
Suppress symptoms of multiple sclerosis Protect against radiation-induced damage and heavy metal toxicity Inhibit HIV replication
Suppress tumor formation Enhance wound healing Protect against liver damage
Increase bile secretion Protect against cataracts Protect against pulmonary toxicity and fibrosis

Curcumin—A Potent Anti-Cancer Herb

Dr. William LaValley is one of the leading natural medicine cancer physicians. He has spent a considerable amount of time immersing himself in the science of curcumin, which has the most evidence-based literature10 supporting its use against cancer of any other nutrient. This includes vitamin D, which also has a robust base. Curcumin has been shown to be nontoxic and appears to be safe in the treatment of all cancers. Interestingly, it appears to be universally useful for just about every type of cancer, which is quite odd considering cancer consists of a wide variety of different molecular pathologies. You wouldn’t necessarily suspect that there would be one herb that would work for most of them.

As mentioned, curcumin has the ability to modulate genetic activity and expression, and in cancer, it can both destroy cancer cells and promote healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth, and affects more than 100 different molecular pathways once it gets into a cell.

As explained by Dr. LaValley, the curcumin molecule may cause either an increase in activity of a particular molecular target, or a decrease/inhibition of activity—either way, studies repeatedly show that the end result is a potent anti-cancer activity. This is why it appears to work for virtually all cancers. Furthermore, curcumin does not adversely affect healthy cells, suggesting it selectively targets cancer cells. Research has also shown that it works synergistically with certain chemotherapy drugs, enhancing the elimination of cancer cells.

How to Use Curcumin

For clinical results, it’s not enough to liberally add turmeric to your food. The turmeric root itself contains only about three percent curcumin concentration, and curcumin is poorly absorbed by your body to boot. Even in supplement form it’s unlikely to provide the results shown in various disease studies. Poor absorption is also the drawback that makes curcumin unsuitable for emergency treatment of stroke. When taken in its raw form, you’re only absorbing about one percent of the available curcumin.

It is easiest and far more convenient to find a high-quality turmeric extract that contains 100 percent certified organic ingredients, with at least 95 percent curcuminoids. The formula should be free of fillers, additives, and excipients (a substance added to the supplement as a processing or stability aid), and the manufacturer should use safe production practices at all stages: planting, cultivation, selective harvesting, and then producing and packaging the final product.

According to Dr. LaValley, typical anticancer doses are up to three grams of good bioavailable curcumin extract, three to four times daily. One work-around is to use raw curcumin powder and make a microemulsion by combining a tablespoon of the powder with 1-2 egg yolks and a teaspoon or two of melted coconut oil. Use a high speed hand blender to emulsify it. Just take precautions to avoid “yellow kitchen syndrome.” Curcumin is a very potent yellow pigment and can permanently discolor surfaces if you’re careless.

Another strategy that can help increase absorption is to put one tablespoon of the curcumin powder into a quart of boiling water. It must be boiling when you add the powder as it will not work as well if you first put it in room temperature water and then heat the water and curcumin. After boiling it for 10 minutes, you will have created a 12 percent solution that you can drink once cooled. It will have a woody taste. The curcumin will gradually fall out of solution, however. In about six hours, it will be down to a six percent solution, so it’s best to drink the water within four hours.

Because it’s a fat-loving or lipophilic molecule, many newer preparations now include some sort of oil or fat, which improves its absorbability and bioavailability. Such preparations typically have seven to eight times higher absorption than the raw, unprocessed 95-percent-concentration of dry powder. There are also newer sustained release preparations, which Dr. LaValley prefers and recommends.

5 ways to protect brain

How Avocado Can Help Improve Your Cholesterol, Heart, and Brain Health

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By Dr. Mercola

Avocados are an excellent source of heart-healthy monounsaturated fat that is easily burned for energy, while being low in fructose. Not surprisingly, improved weight management1,2 is one of the health benefits of avocado consumption, and its high-fat, low-sugar content is likely a key factor contributing to this effect.

Research3 has also found that avocados are helpful for regulating your blood sugar levels. This is an important benefit for most people, considering that one in four American are either diabetic or pre-diabetic.

According to the California Avocado Commission, a medium Hass avocado contains about 22.5 grams of fat, two-thirds of which is monounsaturated. They also provide close to 20 essential health-boosting nutrients, including:

  • Fiber
  • Vitamin E
  • B-vitamins
  • Folic acid
  • Potassium (more than twice the amount found in a banana), which can help balance your  vitally important potassium to sodium ratio

Due to its beneficial raw fat content, avocado enables your body to more efficiently absorb fat-soluble nutrients (such as alpha- and beta-carotene and lutein) in other foods eaten in conjunction.

One 2005 study4 found that adding avocado to salad allowed the volunteers to absorb three to five times more carotenoids antioxidant molecules, which help protect your body against free radical damage.

An Avocado a Day May Help Lower Bad Cholesterol

Previous research has suggested that avocados might help improve lipid profiles, both in healthy individuals and in those with mild hypercholesterolemia (elevated cholesterol levels).

In one such study,5 healthy individuals saw a 16 percent decrease of serum total cholesterol level following a one-week long diet high in monounsaturated fat from avocados.

In those with elevated cholesterol levels, the avocado diet resulted in a 17 percent decrease of serum total cholesterol, and a 22 percent decrease of both LDL-cholesterol and triglycerides, along with an 11 percent increase of the so-called “good” HDL cholesterol.

More recently, researchers at Pennsylvania State University tested three different cholesterol-reducing diets, to assess and compare their effectiveness.6,7,8 Forty-five overweight participants were enrolled in the study, and were assigned to follow one of the tree diets:

  1. Low-fat diet, where saturated fats were substituted for more carbohydrates, including plenty of fruit and whole grains
  2. Moderate-fat diet (without avocado), where saturated fats were substituted with monounsaturated fats in the form of canola and sunflower oil. About 34 percent of daily calories came from fat, but aside from that, it was very similar to the low-fat diet, which included poultry and low amounts of red meat
  3. Moderate-fat diet with avocado. Aside from including one whole Hass avocado per day, this diet was identical to the other moderate-fat diet, and the overall fat ratio was the same

The results, reported by the NPR,9 “surprised” the researchers:

“At the end of the study, the researchers found that the avocado diet led to significant reductions in LDL cholesterol, compared with the other two diets.

To put the difference in perspective, the avocado diet decreased LDL cholesterol about 14 milligrams per deciliter of blood. Compare that with a decrease of about 7 mg/dL for the low-fat diet, and about a 8 mg/dl drop from the moderate-fat diet.

“I was surprised to see the added benefit [of the avocado],” Penny Kris-Etherton, a nutrition scientist at Penn State and the lead author of the study, tells us.” It’s something in the avocado” other than just the fat composition, she says.”

All Fats Are Not Created Equal

It’s worth noting that canola and other vegetable oils (used in the moderate-fat diets in the featured study) are typically hydrogenated, which  means they contain trans fats, and trans fats wreak havoc on your heart and cardiovascular health. So I for one am not surprised at the results of this study.

Previous research10 has actually shown that replacing saturated fats with carbohydrates and omega-6 polyunsaturated fats (found in soybean, corn, and safflower oil) leads to increased small, high-density LDL particles, increased oxidized LDL, and reduced HDL.

Research has confirmed that large LDL particles do not contribute to heart disease. The small, dense LDL particles, however, do contribute to the build-up of plaque in your arteries, and trans fat increases small, dense LDL. (Saturated fat, on the other hand, increases large, fluffy—and benign—LDL.)

Research has also shown that small, dense LDL particles are increased by eatingrefined sugar and carbohydrates, such as bread, pasta, and most processed foods. Together, trans fats and refined carbs do far more harm than saturated fat ever possibly could. One tool designed to help you eliminate trans fats are the Naturally Savvy Get Healthy Challenges that I helped create.

A Note on the DASH Diet…

On a brief side note: In the CBS video above, they also make mention of the DASH diet, which has been found to lower blood pressure by as much as five points, rivaling the effects of blood pressure lowering medications.

The DASH diet is quite similar to the Mediterranean diet, promoting the consumption of vegetables, fruits, lean protein, whole grains, and low-fat dairy, and recommends avoiding sugars, red meat, and salt.

Many believe that the low-sodium is responsible for its success. However, there’s compelling evidence suggesting that the real reasons it works so well for both hypertension and weight loss is because it increases potassium and restricts your intake of fructose—as does the Mediterranean diet.

Fructose is actually a far more important factor than salt when it comes to hypertension. The connecting link between fructose consumption and hypertension lies in the uric acid produced. Uric acid is a byproduct of fructose metabolism, and increased uric acid levels drive up your blood pressure.

Now, when you reduce sugar in your diet (from sources such as added sugars, processed fructose, grains of all kinds, and processed foods), you need to increase the amount of healthy fat. And avocado is an excellent choice to bolster your fat consumption and overall nutrition.

I have been consuming an avocado daily for the last several years. On most days, I will add a whole avocado to my salad, which I eat for lunch. This increases my healthy fat and calorie intake without seriously increasing my protein or carbohydrate intake. You can also add about ¼ to 1/3 of an avocado as a healthy banana substitute when making smoothies or your protein shake.

Avocado Benefits Your Heart and Brain

Besides its beneficial influence on your cholesterol, avocados have also been found to provide other heart-healthy benefits. For example, one interesting 2012 study11found that eating one-half of a fresh medium Hass avocado with a hamburger significantly inhibited the production of the inflammatory compound Interleukin-6 (IL-6), compared to eating a burger without fresh avocado.

Also, just like avocado does not raise your blood sugar levels, fresh avocado did not increase triglyceride levels beyond what was observed when eating the burger alone, despite the avocado supplying extra fat and calories. According to lead author David Heber, MD, PhD, the findings offer “promising clues” about avocado’s ability to benefit vascular function and heart health. Healthy fats are also vital for optimal brain function, and for the prevention of degenerative brain disorders like Alzheimer’s. As noted in a recent issue of Scientific American:12

“The brain thrives on a fat-rich, low carbohydrate diet, which unfortunately is relatively uncommon in human populations today,” reports David Perlmutter, author of Grain Brain. “Mayo Clinic researchers showed that individuals favoring carbohydrates in their diets had a remarkable 89 percent increased risk for developing dementia as contrasted to those whose diets contained the most fat.

Having the highest levels of fat consumption was actually found to be associated with an incredible 44 percent reduction in risk for developing dementia.” …‘Good’ fats include monounsaturated fats, found abundantly in olive oil, peanut oil, hazelnuts, avocados and pumpkin seeds, and polyunsaturated fats (omega 3 and omega 6), which are found in flaxseed oil, chia seeds, marine algae oil and walnuts.”

To Maximize Benefits, Peel Your Avocado the Right Way

Interestingly, the manner in which you de-skin your avocado can affect how much of its valuable phytonutrients you get out of it. UCLA research has shown that the greatest concentration of beneficial carotenoids, for example, is located in the dark green fruit closest to the inside of the peel. In 2010, the California Avocado Commission issued guidelines for getting the most out of your avocado by peeling it the right way.13 To preserve the area with the greatest concentration of antioxidants, you’re best off peeling the avocado with your hands, as you would a banana:

  1. First, cut the avocado length-wise, around the seed
  2. Holding each half, twist them in the opposite directions to separate them from the seed
  3. Remove the seed
  4. Cut each half, lengthwise
  5. Next, using your thumb and index finger, simply peel the skin off each piece

How to Get More Avocado into Your Diet

While avocado is commonly eaten raw, on salad or alone, there are many other ways to include avocado in your diet. Its creamy, mild flavor tends to go well with many foods, making it a refreshing and nutritious addition to various recipes. For example, you can use avocado:

  • As a fat replacement in baking. Simply replace the fat called for (such as oil, butter, or shortening) with an equal amount of avocado
  • As a first food for babies, in lieu of processed baby food
  • In soups. For examples, see Lucy Lock’s Chilled Mediterranean Soup, or herRaw Creamy Carrot Soup
  • As a banana substitute in smoothies or your protein shake

The California Avocado Commission’s website14 contains hundreds of unique recipes that include avocado. All in all, avocado may be one of the most beneficial superfoods out there, and may be particularly valuable if you’re struggling with insulin and leptin resistance, diabetes, or any other risk factors for heart disease. Last but not least, avocados are also one of the safest fruits you can buy conventionally-grown, as their thick skin protects the inner fruit from pesticides.

On top of that, avocados have been rated as one of the safest commercial crops in terms of pesticide application,15 so there’s no real need to spend extra money on organic avocados. I’ve had my own team test avocados from a variety of growers in different countries, sold in several major grocery stores, and they all tested free and clear of harmful chemicals. For more fun and interesting avocado facts, check out the following infographic.

Avocado Uses and Health Benefits

Discover interesting facts about avocado, including its uses and benefits, through the infographic “Avocado Uses and Health Benefits.” infographic. Use the embed code to share it on your website.

<img src="https://media.mercola.com/assets/images/infographic/avocado-uses-health-benefits.jpg" alt="Avocado Uses and Health Benefits" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Discover interesting facts about avocado, including its uses and benefits, through the infographic <a href="http://www.mercola.com/infographics/avocado-uses-health-benefits.htm"><strong>Avocado Uses and Health Benefits: Facts About This Food.</strong></a> infographic.</p>

Combat depression

Advances in Understanding of Depression Offers New Hope

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By Dr. Mercola

Depression is thought to affect about one in 10 Americans.1 In 2010, antidepressants were the second most commonly prescribed type of medication in the US,2 hinting at the severity of the problem.

Contrary to popular belief, depression is not likely caused by unbalanced brain chemicals; however there are a number of other biological factors that appear to be highly significant. Chronic inflammation is one. As noted in the featured article:3

“George Slavich, a clinical psychologist at the University of California in Los Angeles, has spent years studying depression, and has come to the conclusion that it has as much to do with the body as the mind.

‘I don’t even talk about it as a psychiatric condition anymore,’ he says. ‘It does involve psychology, but it also involves equal parts of biology and physical health.’

The basis of this new view is blindingly obvious once it is pointed out: everyone feels miserable when they are ill. That feeling of being too tired, bored and fed up to move off the sofa and get on with life is known among psychologists as sickness behaviour.

It happens for a good reason, helping us avoid doing more damage or spreading an infection any further. It also looks a lot like depression.”

One researcher even goes so far as to suggest depression should be rebranded as an infectious but non-contagious disease,4 while the author of the featured article playfully compares depression with an allergic reaction—in this case “an allergy to modern life”—considering the many environmental factors that are known to cause inflammation, from diet to toxic exposures and stress.

Scientists have also found that your mental health can be adversely impacted by factors such as vitamin D deficiency and/or unbalanced gut flora—both of which, incidentally, play a role in keeping inflammation in check, which is really what the remedy to depression is all about.

Inflammation and Depression

As discussed in an article by Dr. Kelly Brogan, depressive symptoms can be viewed as downstream manifestations of inflammation.

“The source itself may be singularly or multiply-focused as stress, dietary and toxic exposures, and infection… [I]nflammation appears to be a highly relevant determinant of depressive symptoms such as flat mood, slowed thinking, avoidance, alterations in perception, and metabolic changes,5” she writes.

Certain biomarkers, such as cytokines in your blood and inflammatory messengers like CRP, IL-1, IL-6, and TNF-alpha, show promise as potential new diagnostic tools, as they’re “predictive6 and linearly7 correlative” with depression.

For example, researchers have found8 that melancholic depression, bipolar disorder, and postpartum depression, are associated with elevated levels of cytokines in combination with decreased cortisol sensitivity (cortisol is both a stress hormone and a buffer against inflammation). As explained by Dr. Brogan:

“Once triggered in the body, these inflammatory agents transfer information to the nervous system, typically through stimulation of major nerves such as the vagus, which connects9 the gut and brain. Specialized cells called microglia in the brain represent the brain’s immune hubs and are activated in inflammatory states.

In activated microglia, an enzyme called IDO (indoleamine 2 3-dioxygenase) has been shown10 to direct tryptophan away from the production of serotonin and melatonin and towards the production of an NMDA agonist called quinolinic acid that may be responsible for symptoms of anxiety and agitation.

These are just some of the changes that may conspire to let your brain in on what your body may know is wrong.”

Using Brain Scans to Help Choose Treatment Type

Speaking of biomarkers, research11 by Dr. Helen Mayberg, a professor of psychiatry at Emory University, may also pave the way toward a more refined and customized treatment plan. Her research is discussed in the video above.

Dr. Mayberg has identified a biomarker in the brain that can be used to predict whether a depressed patient is a good candidate for medication, or might be better off with psychotherapy. As noted by the New York Times:12

“Patients who had low activity in a brain region called the anterior insula measured before treatment responded quite well to cognitive behavior therapy (CBT} but poorly to Lexapro; conversely, those with high activity in this region had an excellent response to Lexapro, but did poorly with CBT….

[T]he insula is centrally involved in the capacity for emotional self-awareness, cognitive control and decision making, all of which are impaired by depression. Perhaps cognitive behavior therapy has a more powerful effect than an antidepressant in patients with an underactive insula because it teaches patients to control their emotionally disturbing thoughts in a way that an antidepressant cannot.”

The Links Between Gut and Mental Health

A number of studies have confirmed that gastrointestinal inflammation specifically can play a critical role in the development of depression, suggesting that beneficial bacteria (probiotics) may be an important part of treatment. For example, a Hungarian scientific review13 published in 2011 made the following observations:

    1. Depression is often found alongside gastrointestinal inflammations and autoimmune diseases as well as with cardiovascular diseases, neurodegenerative diseases, type 2 diabetes and also cancer, in which chronic low-grade inflammation is a significant contributing factor.Thus researchers suggested “depression may be a neuropsychiatric manifestation of a chronic inflammatory syndrome.”
    2. An increasing number of clinical studies have shown that treating gastrointestinal inflammation with probiotics, vitamin B, vitamin D, may also improve depression symptoms and quality of life by attenuating pro-inflammatory stimuli to your brain.
    3. Research suggests the primary cause of inflammation may be dysfunction of the “gut-brain axis.”

Your gut is literally your second brain — created from the identical tissue as your brain during gestation — and contains higher levels of the neurotransmitter serotonin, which is associated with mood control.

It’s important to understand that your gut bacteria are an active and integrated part of serotonin regulation and actually produce more serotonin than your brain. Optimizing your gut flora is a key part of the equation to optimize your levels. If you consume loads of processed foods and sugars, your gut bacteria will be severely compromised because processed foods tend to decimate healthy microflora. This leaves a void that is filled by disease-causing bacteria and yeast and fungi that will promote inflammation and decrease the health of your second brain.

Low-Sugar Diet Is an Important Anti-Depressant Tool

Besides distorting your microflora, sugar also triggers a cascade of other chemical reactions in your body known to promote both chronic inflammation and depression. For starters, excessive sugar consumption leads to elevated insulin levels. That can have a detrimental impact on your mood and mental health by causing higher levels of glutamate to be secreted in your brain, which has been linked to agitation, depression, anger, anxiety, and panic attacks.

Sugar suppresses activity of a key growth hormone called BDNF (brain derived neurotrophic factor) which promotes healthy brain neurons. BDNF levels are critically low in both depression and schizophrenia, which animal models suggest might actually be causative.

Cultured and fermented foods, on the other hand, help reseed your gut with a wide variety of healthy bacteria that promote mental and physical health as long as your keep your sugar and processed food intake low. For instance, one 2011 study14found that the probiotic Lactobacillus rhamnosus has a marked effect on GABA levels in certain brain regions and lowers the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.  So the three-prong dietary answer for treating depression is to:

  1. Severely limit sugars, especially fructose, as well as grains, as all forms of sugar feed pathogenic bacteria in your gut. The easiest way to do this is to avoid processed foods, and start cooking from scratch using whole ingredients. As a standard recommendation, I suggest limiting your daily fructose consumption from all sources to 25 grams per day or less.
  2. Avoid foods with genetically engineered ingredients, as they too have been implicated in the destruction of gut flora, along with promoting chronic inflammation. Keep in mind that conventionally-grown foods may also be contaminated with glyphosate, which has been found to selectively destroy beneficial, health-promoting gut bacteria, so ideally, you’ll want to make sure as much of your food as possible is organically grown to avoid pesticide exposure.
  3. Introduce fermented foods into your diet to rebalance your gut flora.

Beware that your gut bacteria are also very sensitive to and can be harmed by the following, all of which should be avoided:

Antibiotics, unless absolutely necessary (and when you do, make sure to reseed your gut with fermented foods and/or a probiotic supplement) Conventionally-raised meats and other animal products, as CAFO animals are routinely fed low-dose antibiotics, plus genetically engineered grains
Chlorinated and/or fluoridated water Antibacterial soap

Vitamin D Deficiency Predisposes You to Depression

Vitamin D deficiency is another important biological factor that can play a significant role in mental health. In one 2006 study,15 seniors with vitamin D levels below 20 ng/ml were found to be 11 times more prone to be depressed than those with higher levels. It’s worth noting that the mean vitamin D level was just under 19 ng/ml, which is a severe deficiency state. In fact, 58 percent of the participants had levels below 20 ng/ml. A 2007 study16 suggested that vitamin D deficiency is responsible for symptoms of depression and anxiety in patients with fibromyalgia. Vitamin D deficiency is also a well-recognized cause in Seasonal Affective Disorder17 (SAD). A double-blind randomized trial18 published in 2008 also concluded that:

“It appears to be a relation between serum levels of 25(OH)D and symptoms of depression. Supplementation with high doses of vitamin D seems to ameliorate these symptoms indicating a possible causal relationship.”

More recently, researchers19 found that seniors with depression had vitamin D levels that were 14 percent lower than those who were not depressed. Here, those with vitamin D levels below 20 ng/ml had an 85 percent increased risk of depression, compared to those with levels above 30 ng/ml. Yet another paper20 published in 2011 noted that:

“Effective detection and treatment of inadequate vitamin D levels in persons with depression and other mental disorders may be an easy and cost-effective therapy which could improve patients’ long-term health outcomes as well as their quality of life.”

Based on the evaluation of healthy populations that get plenty of natural sun exposure, the optimal range for general physical and mental health appears to be somewhere between 50 and 70 ng/ml. So, if you’re depressed, you’d be well advised to get your vitamin D level checked, and to address any insufficiency or deficiency. The D*Action Project by GrassrootsHealth is one cost effective testing solution. As for optimizing your levels, sensible sun exposure is the ideal way. Alternatively, use a tanning bed with an electronic ballast, and/or an oral vitamin D3 supplement.  GrassrootsHealth has a helpful chart showing the average adult dose required to reach healthy vitamin D levels based upon your measured starting point. Keep in mind that if you opt for a vitamin D supplement, you also need to take vitamin K2 and magnesium, as these nutrients work in tandem.

vitamin d levels

There Are Many Alternatives to Drug Treatment

Antidepressant drugs come with a long laundry list of risks, and are therefore best left as a last resort, if all else fails. Medical journalist and Pulitzer Prize nominee Robert Whitaker has detailed the many drawbacks and benefits of various treatments in his two books: Mad in America, and Anatomy of an Epidemic: Magic Bullets, Psychiatric Drugs, and the Astonishing Rise of Mental Illness in America, noting that physical exercise actually comes out on top in most studies—even when compared against antidepressant drugs.

Exercise primarily works by helping to normalize your insulin levels while simultaneously boosting “feel good” hormones in your brain. But researchers have also discovered that exercise allows your body to eliminate kynurenine, a harmful protein associated with depression.21 And, again showing the link between inflammation and depression, your body metabolizes kynurenine in the first place via a process that is activated by stress and inflammatory factors… While I addressed several dietary factors to restore health to your gut, I also recommend supplementing your diet with a high quality animal-based omega-3 fat, such as krill oil. This may be the single most important nutrient for optimal brain function, thereby easing symptoms of depression. Vitamin B12 deficiency can also contribute to depression, and affects one in four people.

Last but not least, make sure you get enough sleep. The link between depression and lack of sleep is well established. Of the approximately 18 million Americans with depression, more than half of them struggle with insomnia. While it was long thought that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases.22 Recent research also found that sleep therapyresulted in remarkable improvements in depressed patients. The take-home message here is that one or more lifestyle factors may be at the heart of your depression, so you’d be well advised to address the factors discussed in this article before resorting to drug treatment—which science has shown is no more effective than placebo, while being fraught with potentially dangerous side effects.

RX

Reversing Depression Without Antidepressants

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By Dr. Mercola

Every year, 230 million prescriptions for antidepressants are filled, making them one of the most prescribed drugs in the United States. The psychiatric industry itself is a $330 billion industry—not bad for an enterprise that offers little in the way of cures.

Despite all of these prescriptions, more than one in 20 Americans are depressed, according to the most recent statistics from the Centers for Disease Control and Prevention (CDC). Of those depressed Americans, 80 percent say they have some level of functional impairment, and 27 percent say their condition makes it extremely difficult to do everyday tasks like work, activities of daily living, and getting along with others.

The use of antidepressant drugs—medicine’s answer for depression—doubled in just one decade, from 13.3 million in 1996 to 27 million in 2005.

If these drugs are so extensively prescribed, then why are so many people feeling so low?

Because they don’t work at addressing the cause.

Unfortunately, research has confirmed that antidepressant drugs are no more effective than sugar pills. Some studies have even found that sugar pills may produce BETTER results than antidepressants! Personally, I believe the reason for this astounding finding is that both pills work via the placebo effect, but the sugar pills produce far fewer adverse effects.

Many people forget that antidepressants come with a slew of side effects, some of which are deadly. Approximately 750,000 people attempt suicide each year in the US, and about 30,000 of those succeed. Taking a drug that is unlikely to relieve your symptoms and may actually increase your risk of killing yourself certainly does not seem like a good choice.

In addition, since most of the treatment focus is on drugs, many safe and natural treatment options that DO work are being completely ignored. No wonder so many people are suffering.

Detecting Depression in Yourself or a Loved One

Unfortunately, about two-thirds of people with depression go undiagnosed. Untreated depression is the number one cause of suicide, which is a sad testament to the clinical astuteness of most physicians. The diagnostic clues provided in this past article are telling indicators that you or someone you love might be suffering from this illness, so please review them now.

Depression is much more than just feeling blue once in a while.

One set of diagnostic criteria used to assess depression is known as “SIGECAPS,” which stands for sleep, interest, guilt, energy, concentration, appetite, psychomotor and suicide. If four or more of these items are a concern, it strongly suggests major depression.

However, it is important to watch for symptoms besides mood changes, considering relevant information from family and friends as well.

If you have been feeling down for two weeks or more and have lost interest in activities you once enjoyed, I’d encourage you to consider the treatment options for healing depression suggested later in this article, as opposed to immediately leaping into potentially dangerous drugs.

Notes on Suicide: When to Worry

Most suicide attempts are expressions of extreme distress, not harmless bids for attention. A person who appears suicidal needs immediate professional help.

If you think someone is suicidal, do not leave him or her alone.

Help the person to seek immediate assistance from heir doctor or the nearest hospital emergency room, or call 911. Eliminate access to firearms or other potential suicide aids, including unsupervised access to medications.

Besides straightforward or “sideways” comments about not wanting to live any longer, some of the red flags that a person has a high risk for self-harm include:

  • Acquiring a weapon
  • Hoarding medication
  • No plan for the future
  • Putting affairs in order
  • Making or changing a will
  • Giving away personal belongings
  • Mending grievances
  • Checking on insurance policies
  • Withdrawing from people

Your suicide risk is higher if you have recently experienced any of the following extremely stressful life situations (this is certainly not a comprehensive list):

  • Loss of a significant relationship or death of a loved one
  • Diagnosis of a terminal illness
  • Loss of financial security or livelihood
  • Loss of home or employment
  • Abuse, rape or other serious emotional trauma

People sometimes become more suicidal as they begin the climb up out of depression, which is one means by which antidepressant drugs can increase suicide risk.

One of the reasons for this is, as lethargy (which is common in depression) lifts, you can more easily find the energy to carry out a suicide plan. Another possible reason is that you might feel more in control and therefore at peace with your situation once you’ve made a decision to end your own life.

This is important to keep in mind because people may appear as if they are feeling better, when in fact, they are more at risk.

Remember that these are only general guidelines, and often your own intuition is the best indicator that someone you love is really in trouble.

If you are feeling desperate or have any thoughts of suicide, call the National Suicide Prevention Lifeline, a toll-free number 1-800-273-TALK (8255), or call 911, or simply go to your nearest Hospital Emergency Department. You can’t make long-term plans for lifestyle changes when you are in a crisis!

First let someone help you through the crisis—then you can deal with your depression later, when you’re feeling more resourceful.

Why Antidepressant Drugs Don’t Work

Every time a new study about the efficacy of antidepressants hits the journals, we see antidepressants plunge further into the abyss.

A recent study in the January 2010 issue of JAMA concludes that there is little evidence that SSRIs (a popular group of antidepressants that includes Prozac, Paxil, Zoloft and others) have any benefit to people with mild to moderate depression, andthey work no better than a placebo.

That means that SSRIs are 33 percent effectiveas a placebo. And a study presented at the Neuroscience conference in 2009 tells a similar story. Researchers from the Northwestern University Feinberg School of Medicine shared two major findings:

  1. Antidepressant drugs were not invented for depression. Researchers used certain drugs to manipulate the behavior of stressed animals, and then concluded (erroneously) that the drugs would be “good antidepressants.” But chronic stress does not cause the same molecular changes that depression does, making the hypothesis incorrect.So, antidepressants were actually designed to treat stress, rather than depression—which is one reason they are so ineffective.
  2. An imbalance of neurotransmitters in your brain may not trigger depressive symptoms in the way that has long been believed. Instead, the biochemical events that lead to depression appear to start in the development and functioning of neurons. This means antidepressants focus on the effect of depression and completely miss the cause… yet another reason why they are so ineffective for most people.

Unfortunately, the lead researcher is hoping the research will “open up new routes to develop new antidepressants,” when in reality a drug solution is not the answer.

Similarly, in 2008, a meta-analysis published in PLoS Medicine concluded that the difference between antidepressants and placebo pills is very small—and that both are ineffective for most depressed patients. Only the most severely depressed showed any response to antidepressants at all, and that response was quite minimal.

In an interview, Pulitzer Prize nominee Robert Whitaker explained that research suggests the use of antidepressant drugs may actually result in more relapses back into depression in the long run. In other words, these drugs may be turning depression into a more chronic condition.

The other worrisome effect is that antidepressant drugs appear to be converting people from unipolar depression into bipolar—meaning, fluctuating between mania and depression—and this disorder has much poorer long-term outcomes.

These are not new revelations.

Back in 2002, a meta-analysis of published clinical trials indicated that 75 percent of the response to antidepressants could be duplicated by placebo. Many antidepressants may actually make your “mental illness” worse. When your body doesn’t feel good, your mood crashes along with it.

The List of Terrifying Antidepressant Drug Side Effects Grows

Depression—or described another way, “unrepaired emotional short-circuiting”— can cause far more profound negative health consequences than all the damaged food and toxins you expose yourself to daily.

Psychiatric drugs kill 42,000 people every year—that’s 12,000 MORE people than successfully commit suicide due to depression! And the death count continues to rise.

Antidepressants are the largest category of psychiatric drugs. It wouldn’t be so bad if antidepressants were harmless sugar pills, occasionally showing benefit simply because you believe they will work.

But in addition to being ineffective, they are far from harmless and are now associated with many serious health problems:

  • Diabetes: Your risk for type 2 diabetes is two to three times higher if you take antidepressants, according to one study.
  • Problems with your immune system: SSRIs cause serotonin to remain in your nerve junctions longer, interfering with immune cell signaling and T cell growth.
  • Suicidal thoughts and feelings and violent behavior: Your risk for suicide may be twice as high if you take SSRIs; seven out of twelve school shootings were by children who were either on antidepressants or withdrawing from them.
  • Stillbirths: A Canadian study of almost 5,000 mothers found that women on SSRIs were twice as likely to have a stillbirth, and almost twice as likely to have a premature or low birth weight baby; another study showed a 40 percent increased risk for birth defects, such as cleft palate.
  • Brittle bones: One study showed women on antidepressants have a 30 percent higher risk of spinal fracture and a 20 percent high risk for all other fractures.
  • Stroke: Your risk for stroke may be 45 percent higher if you are on antidepressants, possibly related to how the drugs affect blood clotting
  • Death: Overall death rates have been found to be 32 percent higher in women on antidepressants.

Diabetes or stroke will kill you, but suicide is much quicker. The link between suicide and antidepressants is so strong that these drugs have been mandated to havesuicide warnings. Let’s consider one of the newer psychotropic medications that is now being given to people for depression: Abilify (also called aripiprazole).

Abilify is licensed for the treatment of bipolar disorder, schizophrenia, autism, and major depression (when taken with antidepressants). It is used to augment the effects of the antidepressants—because, of course, they work so poorly!

But did you know that Abilify has 75 different side effects associated with it?

How absurd is it to take a drug that works about as well as a sugar pill but exposes you to this minefield of ills?

Andy Behrman, a former spokesman for Abilify and Bristol Myers Squibb, which manufactures Abilify, stopped taking the drug in order to avoid the final side effects—coma and death. He made a short video warning you about the drug.

If a former spokesman for the company is sticking his neck out to warn you, how warm and fuzzy does that make you feel about what the pharmaceutical companies are telling you?

Even More Reasons to Avoid Antidepressants, as if You Need Any More

Professor of Medicine Lennard J. Davis wrote an excellent article about SSRIs for the January 2010 issue of Psychology Today. He points out that physicians routinely prescribe not one, but two or three SSRIs and other psychopharmacological drugs in combination—with really no studies to back them up.

Physicians who engage in what is known as “polypharmacy” are hoping that if one didn’t work, maybe two or three will.

Davis writes:

“Doctors are in essence performing uncontrolled experiments on their patients, hoping that in some scattershot way they might hit on a solution. But of course drugs have dangerous interactions and most physicians are shooting in the dark with all the dangers that attend such bad marksmanship.”

In fact, the entire serotonin hypothesis for depression should be given a serious review.

You have heard for years that depression is caused by a chemical imbalance of your neurotransmitters, mainly serotonin, dopamine and norepinephrine, but there’s a serious lack of research to prove it.

This theory has become so indoctrinated into our culture and media that most people just accept it as fact, simply because they’ve heard it so often. Even mental health practitioners!

But there is no way to measure your serotonin or your dopamine without cutting open your head. Scientists can’t even decide on what a “normal” serotonin level is, much less an abnormal one.

Why do some depressed folks have high serotonin levels, while many happy folks have low ones?

Your brain is far too complex for this overly simplistic explanation to work. More and more “psychiatric diseases” are appearing in the literature all the time, and many could be considered “lifestyle disorders”:

  • Do you shop too much? You might have Compulsive Shipping Disorder.
  • Do you have a difficult time with multiplication? You could be suffering fromDyscalculia.
  • Spending too much time surfing the Web? It might be Internet Addiction Disorder.
  • Spending too much time at the gym? You’d better see someone for yourBigorexia or Muscle Dysmorphia.
  • And my favorite—are your terrified by the number 13? You could haveTriskaidekaphobia!

You get the idea.

The point is, each of these new “diseases” gets added to the next edition of the official Diagnostic and Statistical Manual of Mental Disorders (DSM) if enough people show up with those traits. And increasingly, the criteria for inclusion involves whether or not the disorder responds to a category of drugs.

If it does, the phenomenon is dubbed a disease.

Of the 297 mental disorders described in the DSM, none can be objectively measured by empirical tests. In other words, they’re completely subjective. Mental illness symptoms within this manual are arbitrarily assigned by a subjective voting system by a psychiatric panel.

So, they’re making up diseases to fit the drugs—not the other way around.

It’s almost impossible to see a psychiatrist today without being diagnosed with a mental disorder because so many behavior variations are described as pathology. And you have a 99 percent chance of emerging from your psychiatrist’s office with a prescription in hand.

Why so much reliance on popping a pill for every emotional ill?

Because writing a prescription is much faster and lucrative approach for the conventional model. Additionally most practitioners have yet to accept the far more effective energetic psychological approaches.

If Antidepressants Don’t Work, Then What Does?

There are five important strategies to consider if you are facing depression. These strategies have nothing but positive effects and are generally very inexpensive to implement.

1. Do a Bit of Emotional Housekeeping

It is helpful to view depression as a sign that your body and life are out of balance, rather than as a disease. What you need to do is regain your balance.

One of the key ways to do this involves addressing negative emotions that may be trapped beneath your level of awareness. My favorite method of emotional cleansing is Emotional Freedom Technique (EFT), a form of psychological acupressure.

If you have severe depression, it would be best to consult with a mental health professional who is also an EFT practitioner. But for most of you with depression symptoms, this is a technique you can learn to do effectively on your own. In fact, it’s so easy that children are learning it.

There are other effective stress-management methods you could try as well, such as meditation, journaling, breathing exercises, yoga, or simply sharing your feelings with a close friend.

Experiment with a number of approaches, and then pick the methods you find most helpful but please remember that although it is very easy to learn EFT and far less expensive to use it yourself, it is nearly always better to seek a professional to perform EFT with you as it truly is an art that takes many years of refined practice to maximize its effectiveness.

2. Get Regular Exercise

Regular exercise is one of the “secret weapons” to overcoming depression. It works by helping to normalize your insulin levels while boosting the “feel good” hormones in your brain.

As Dr. James S. Gordon, MD, a world-renowned expert in using mind-body medicine to heal depression, said:

“What we’re finding in the research on physical exercise is that exercise is at least as good as antidepressants for helping people who are depressed… physical exercise changes the level of serotonin in your brain. And it increases your endorphin levels, your “feel good hormones.”

And also—and these are amazing studies—exercise can increase the number of cells in your brain, in the region of the brain called the hippocampus. These studies were first done on animals, and they’re very important because sometimes in depression, there are fewer of those cells in the hippocampus.

But you can actually change your brain with exercise. So it’s got to be part of everybody’s treatment, everybody’s plan.”

For more information, please review my article about the many ways exercise can benefit your brain.

3. Improve Your General Nutrition

Another factor that cannot be overlooked is your diet. Foods have an immense impact on your body and your brain, and eating whole foods as described in my nutrition planwill best support your mental and physical health.

Avoiding sugar (particularly fructose) and grains will help normalize your insulin and leptin levels, which is another important aspect of depression. Sugar causes chronic inflammation, which disrupts your body’s normal immune function and can wreak havoc on your brain.

Sugar also suppresses a key growth hormone called BDNF (brain derived neurotrophic factor), which promotes healthy brain neurons and plays a vital role in memory. BDNF levels are critically low in people with depression, which animal models suggest may actually be causative.

4. Supplement Your Diet with Omega-3 Fatty Acids

I strongly recommend taking a high-quality, animal-based omega-3 fat, like krill oil. This may be the single most important nutrient for optimal brain function, thereby preventing depression.

DHA is one of the Omega-3 fatty acids in fish and krill oil, and your brain is highly dependent on it. Low DHA levels have been linked to depression, memory loss, Schizophrenia, and Alzheimer’s disease.

5. Let the Sun Shine Down on You

Have you ever noticed how great it can feel to spend time outdoors on a sunny day? Well, it turns out that getting safe sun exposure, which allows your body to produce vitamin D, is great for your mood.

One study even found that people with the lowest levels of vitamin D were 11 times more prone to depression than those who received adequate vitamin D. You canoptimize your vitamin D either by sunlight exposure or by using a safe tanning bed, or by taking a high-quality vitamin D3 supplement.

6. Think Twice Before Filling that Prescription

As Davis suggests in his article, “Think twice, be skeptical, and question a simplistic diagnosis you might receive after discussing your condition for a short time with a rushed practitioner.”

This is sound advice indeed.

It is easy to become seduced into thinking a pill might relieve your pain, especially when it comes with the endorsement of your physician. Feeling depressed is never pleasant, and you naturally want to escape it as quickly as possible.

But drugs should always be your last choice, and antidepressants are no exception.

There is a better way! You wouldn’t want to expose yourself to the enormous risks these drugs present, especially for so little gain. Hang in there, and if you implement the healthy strategies above, I bet you’ll soon find yourself feeling better.

Depression Articles

General

Depression and Exercise

Depression and Diet

Other Causative Factors

Antidepressant Drugs

Seasonal Affective Disorder (SAD), aka “Winter Blues

Postpartum Depression

magnesium-deficiency

Magnesium: An Invisible Deficiency That Could Be Harming Your Health

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Magnesium: An Invisible Deficiency That Could Be Harming Your Health

Magnesium Deficiency

Story at-a-glance+

By Dr. Mercola

Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.1 If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

If you’ve recently had a blood test, you might assume it would show a magnesium deficiency. But only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not very useful.

Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.”

By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of US adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.2

Even more concerning, consuming even this amount is “just enough to ward off outright deficiency,” according to Dr. Carolyn Dean, a medical and naturopathic doctor.

Magnesium Deficiency May Trigger 22 Medical Conditions

 

Download Interview Transcript

Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.3

Magnesium is also found in more than 300 different enzymes in your body and plays a role in your body’s detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins. In addition, magnesium is necessary for:

  • Activating muscles and nerves
  • Creating energy in your body by activating adenosine triphosphate (ATP)
  • Helping digest proteins, carbohydrates, and fats
  • Serving as a building block for RNA and DNA synthesis
  • Acting as a precursor for neurotransmitters like serotonin

Dr. Dean has studied and written about magnesium for more than 15 years. The latest addition of her book, The Magnesium Miracle, came out in 2014 and in it you can learn about 22 medical areas that magnesium deficiency triggers or causes, all of which have all been scientifically proven. This includes:4

Anxiety and panic attacks Asthma Blood clots
Bowel diseases Cystitis Depression
Detoxification Diabetes Fatigue
Heart disease Hypertension Hypoglycemia
Insomnia Kidney disease Liver disease
Migraine Musculoskeletal conditions (fibromyalgia, cramps, chronic back pain, etc.) Nerve problems
Obstetrics and gynecology (PMS, infertility, and preeclampsia) Osteoporosis Raynaud’s syndrome
Tooth decay

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:

Numbness and tingling Muscle contractions and cramps Seizures
Personality changes Abnormal heart rhythms Coronary spasms

The Role of Magnesium in Diabetes, Cancer, and More

Most people do not think about magnesium when they think about how to prevent chronic disease, but it plays an essential role. For instance, there have been several significant studies about magnesium’s role in keeping your metabolism running efficiently—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.

Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans.5Researchers stated, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.”

Multiple studies have also shown that higher magnesium intake is associated with a higher bone mineral density in both men and women,6 and research from Norway has even found an association between magnesium in drinking water and a lower risk of hip fractures.7

Magnesium may even help lower your risk of cancer, and a study published in theAmerican Journal of Clinical Nutrition showed that higher intakes of dietary magnesium were associated with a lower risk of colorectal tumors.8

Results from the meta-analysis indicated that for every 100-mg increase in magnesium intake, the risk of colorectal tumor decreased by 13 percent, while the risk of colorectal cancer was lowered by 12 percent. The researchers noted magnesium’s anti-cancer effects may be related to its ability to reduce insulin resistance, which may positively affect the development of tumors.

Surprising Factors That Influence Your Magnesium Levels

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.

However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods (although this isimportant too). According to Dr. Dean:

“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.”

Herbicides, like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today. As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium.

Meanwhile, certain foods can actually influence your body’s absorption of magnesium. If you drink alcohol in excess, for instance, it may interfere with your body’s absorption of vitamin D, which in turn is helpful for magnesium absorption. If you eat a lot of sugar, this can also cause your body to excrete magnesium through your kidneys, “resulting in a net loss,” according to Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida.9 The following factors are also associated with lower magnesium levels:10

  • Excessive intake of soda or caffeine
  • Menopause
  • Older age (older adults are more likely to be magnesium deficient because absorption decreases with age and the elderly are more likely to take medications that can interfere with absorption)
  • Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
  • An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)

Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium

It may seem like you could remedy the risks of low magnesium simply by taking a supplement, but it’s not quite that simple. When you’re taking magnesium, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance. Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1.11Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular. “What happens is, the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm. Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract, and create their activity,” Dr. Dean explains.

When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. These four nutrients perform an intricate dance together, with one supporting the other. Lack of balance between these nutrients is one of the reasons why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you’re K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places, like your soft tissue.

Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2 and more magnesium. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms, which include inappropriate calcification that may damage your heart.

Tips for Increasing Your Magnesium Levels

One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium. Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination. If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. There’s simply no such thing as a 100 percent magnesium supplement.

The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. The table that follows summarizes some of the differences between the various forms. Magnesium threonate and citrate are some of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels. Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. If you take a supplement, you can use the “bowel test” to determine if you’re taking too much magnesium. Dr. Dean explains:12

“The best way to tell if you are getting enough magnesium is the “bowel test”. You know when you have too much magnesium when your stools become loose. This, in fact, may be a blessing for people with constipation… [which] is one of the many ways magnesium deficiency manifests.”

Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil can also be used for topical application and absorption. Whatever supplement you choose, be sure to avoid any containing magnesium stearate, a common but potentially hazardous additive.

Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency. Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties
Magnesium chloride/Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium Magnesium sulfate/Magnesium hydroxide (milk of magnesia) are typically used as laxatives. Be aware that it’s easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties, contains 45 percent magnesium Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which like most magnesium supplements has laxative properties but is well absorbed and cost effective Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

 

5 ways to protect brain

Neuroplasticity Studies Reveal Your Brain’s Amazing Malleability

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Story at-a-glance+

By Dr. Mercola

As time goes by, science provides more and more evidence that your brain is malleable and continually changing in response to your lifestyle, physiology, and environment.

This concept is called neuroplasticity, or brain plasticity—meaning, you are literally reforming your brain with each passing day. It used to be thought that your brain was static, except during some critical developmental periods, but today, we know this isn’t true.

Your brain possesses the remarkable ability to reorganize pathways, create new connections and, in some cases, even create new neurons throughout your entire lifetime.

Our views of the nature of the brain have changed in a similar way as our views of DNA. It used to be thought that DNA did not change—in other words, you’re stuck with what you’re born with.

This, too, has been disproven by researchers like Bruce Lipton, who have introduced an entirely new branch of biological science called epigenetics. Your DNA changes continuously based on your experiences, emotions, and environment.

The point is, you have much more control over your body, mind, and brain than you might think. If you can mold and shape your brain, you are not entirely at the mercy of your genetics or the neural pathways you brought into this world or formed as a child—and this is great news!

New Study Shows How Quickly Your Brain Can Rewire Itself

A recent study1 discussed in Scientific American2 illuminates your brain’s remarkable ability to rewire itself in response to experience. Mice with amblyopia or “lazy eye” (partial blindness caused by visual deprivation early in life) improved faster if they were exposed to visual stimuli while running on a treadmill.

Amblyopia can happen to someone born with a droopy eyelid, cataract, or other defect not corrected early in life. If the eye is opened in adulthood, recovery is usually slow and incomplete.

In this experiment, researchers induced amblyopia in mice by suturing one eye shut for several months. After the sutures were removed, the mice were shown a “noisy” visual pattern while running on a treadmill for four hours a day for three weeks.

The pattern was chosen to activate nearly all the cells in the animals’ primary visual cortex. After two weeks, the animals’ responses were comparable to those of normal mice that had never been visually deprived. Neither running nor visual stimulation alone had this effect.

The researchers believe the impressive response has something to do with built in mechanisms that allow animals to keep track of environmental stimuli from a distance:

“It makes sense to put the visual system in a high-gain state when you’re moving through the environment, because vision tells you about far away things, whereas touch only tells you about things that are close.”

The scientists do not know whether or not their findings apply to humans but are planning further studies. The current thinking is that “activity stimulates plasticity”—and this applies to your brain as well as other parts of your body. Plasticity is what allows tissues to heal.3

Neurons That Fire Together, Wire Together—And Neurons That Fire Apart, Wire Apart

Neuroplasticity is, in simple terms, the ability of your brain to change and adapt in response to experience.4 You can think of those neurological changes as your brain’s way of tuning itself to meet your needs.

There are two types of brain plasticity—functional plasticity (your brain’s ability to move functions from a damaged area to undamaged areas) and structural plasticity (its ability to actually change its physical structure as a result of learning).5

Think about what happens when you’re learning a new skill. The more you focus and practice something, the better you become, and this is a result of new neural pathways that form in response to your learning efforts. At the same time, your brain is undergoing “synaptic pruning”—elimination of the pathways you no longer need.

Until recently, it was believed that the human brain, which consists of approximately 100 billion neural cells, could not generate new ones. The old model assumed that you were born with a finite number of brain cells, and when a cell died, no new cell grew in its place.

This old model is no longer relevant, as it’s been proven that certain areas of your brain can generate new cells (neurogenesis), as well as creating new neural pathways.

Environment plays an essential role in the process, but genetics can also have an influence. These neural processes have been well documented in people recovering from stroke-related brain damage.

This phenomenon even applies to emotional states. For example, if you have a history of anxiety, your neural pathways become wired for anxiety. If you develop tools to feel calm and peaceful more of the time, those anxiety pathways are pruned away from lack of activity—“use it it or lose it” really applies here.

According to “What is Neuroplasticity:”6

“It was once believed that the human brain had a relatively small window to develop new pathways in our life span, then after that the pathways became immutable.

This old theory thought our ability to generate new pathways dropped off sharply around the age of 20, and then became permanently fixed around the age of 40.

New studies have shown through the use PET, and MRI brain scanning technology, that new neural cells are generated throughout life as well as new neural pathways. Even the elderly are capable of creating measurable changes in brain organization. These changes are not always easy but can happen through concerted focus on a defect area.”

How the Science of Neuroplasticity Changes the Game

Your brain’s plasticity is also controlled by your diet and lifestyle choices, including exercise. Despite what the media tells you, your brain is not “programmed” to shrink and fail as you age. The foods you eat, exercise, emotional states, sleep patterns, and your level of stress—all of these factors influence your brain from one moment to the next.

Any given gene is not in a static “on” or “off” position. You may be a carrier of a gene that never gets expressed, simply because you never supply the required environment to turn it on. As neurologist David Perlmutter explains:

“We interact with our genome every moment of our lives, and we can do so very, very positively. Keeping your blood sugar low is very positive in terms of allowing the genes to express reduced inflammation, which increase the production of life-giving antioxidants. So that’s rule number one: You can change your genetic destiny. Rule number two: you can change your genetic destiny to grow new brain cells, specifically in the hippocampus… 

Your brain’s memory center regenerates. You are constantly growing new brain cells into your 50s, 60s, 80s, and 90s – throughout your lifetime – through a process called neurogenesis. That said, these two ideas come together because you can turn on your genes through lifestyle choices that enhance neurogenesis and that enhance regrowth of cells and expansion of your brain’s memory center. This was proven by researchers recently. They demonstrated that there are factors under our control that can make that happen.”

For Brain Health, You Need Physical AND Mental Exercise

The blind mice study is just one more piece of evidence for how important exercise is for your brain. Recent science has shown that physical exercise is as important as mental exercise when it comes to keeping your mind fit.7, 8 A number of studies show that exercise can promote growth of new brain cells, enlarge your memory center, improve IQ scores, and help prevent brain deterioration as you age.

One study found that one 20-minute weight training session improved memory. In a year-long study, individuals who exercised were actually growing and expanding their brain’s memory center one to two percent per year, whereas typically that center would have continued to decline in size. Strength training, especially high-intensity interval training (HIIT), is especially beneficial for boosting long-term memory and reducing your risk for dementia.

Exercise prompts nerve cells to release one growth factor in particular, called brain-derived neurotrophic factor (BDNF). BDNF triggers numerous other chemicals that promote neural health and directly benefit cognitive functions, including learning. Fasting also triggers BDNF, andexercising while fasting can go a long way toward keeping your brain and muscles biologically young.

According to brain plasticity expert Dr. Michael Merzenich (interviewed in the video above), engaging in challenging new activities throughout your life, staying socially active, and practicing “mindfulness” are other ways to boost your brain function. He also stresses the importance of having a genuine interest in your chosen activities. Just going through the motions is not enough to build these neural pathways—you have to really care about what you’re learning.

Protect Your Brain with Wise Lifestyle Choices

Lifestyle strategies proven to promote neurogenesis and target BDNF include the following:

  • Exercise, especially high-intensity interval training
  • Reducing overall calorie consumption
  • Reducing carbohydrate consumption (especially grains and sugars)
  • Enough healthy fat consumption to eliminate insulin resistance
  • Enough high-quality omega-3 fats and eliminating damaged omega-6 fats (processed vegetable oils) will improve your omega-3 to omega-6 ratio. I prefer krill oil to fish oil, as krill oil also contains astaxanthin, which is particularly beneficial for your brain. Astaxanthin is a carotenoid that’s very good for reducing free radical-mediated damage to fat—and your brain is 60 or 70 percent fat

There are three other important considerations for brain health:

  1. Vitamin D: This vitamin/hormone plays a fundamental role in brain health, inflammation, and immune function. Vitamin D influences the expression of 2000-3000 genes. Researchers have located metabolic pathways for vitamin D in the brain’s hippocampus and cerebellum, areas that are involved in planning, information processing, and memory formation. In older adults, research has shown that low vitamin D levels are associated with poorer brain function. Appropriate sun exposure is all it takes to keep your levels where they need to be. If this is not an option, a tanning bed that uses electronic ballasts is the next best alternative, followed by a vitamin D3 supplement.
  2. Gut Health: Your gut is your “second brain;” gut bacteria transmit information from your GI tract to your brain via your vagus nerve. Just as you have neurons in your brain, you also have neurons in your gut—including neurons that produce neurotransmitters like serotonin, which is linked to mood. Abnormal gut flora has been associated with abnormal brain development. In addition to avoiding sugar, one of the best ways to support gut health is to consume beneficial bacteria. You can take a probiotic supplement, but I’m particularly fond of using fermented vegetables, as they can deliver extraordinarily high levels of beneficial bacteria for minimal cost.
  3. Choline: Choline reduces inflammation, plays a roll in nerve communications, and prevents the buildup of homocysteine in your blood (elevated homocysteine is linked to heart disease). Eggs and meat are two of the best dietary sources of choline. If you do not consume animal foods, you may be at risk of a deficiency and want to consider supplementation. If you’re pregnant, make sure your diet includes plenty of choline-rich foods, as research shows higher choline intake leads to changes in epigenetic markers in the fetus.

Stress Hormones Will Shrink Your Brain—So Shrink Your Stress Instead

Research shows that how you respond to stress may be a key factor in how your brain ages. An animal study9 showed how elevated stress hormones may speed up short-term memory loss in older adults. Previous research has also linked chronic stress with working memory impairment.10Chronic stress can actually trigger a genetic switch that results in loss of brain volume, and this in turn contributes to both emotional and cognitive impairment.11 Given this, it makes sense why a recent study12 showed that your daily stress responses have long-term implications for your mental health.

Researchers found that people with increased stress have increased risk for mental disorders a decade later, especially anxiety and depression. The message is clear: managing daily stress is a key factor in keeping your brain healthy as you age, and this has implications for everything from depression to dementia. My favorite tool for stress management is Emotional Freedom Technique (EFT), an energy psychology tool that can help reprogram your body’s reactions to everyday stress.

Recent research has shown that EFT (or “tapping”) significantly increases positive emotions, such as hope and enjoyment, and decreases negative emotional states, such as anger and shame. EFT has been shown to lower cortisol levels13 (one of your major stress hormones) and is actually an epigenetic intervention that can alter gene expression.14 EFT is a powerful tool for transforming your stress reactions into more adaptive ones, and replacing old dysfunctional patterns with new. For more information, I invite you to visit my EFT page.

You CAN Take Control of Your Brain Function…

Again, the good news is that you’re not at the mercy of your genes or the dysfunctional neural pathways you might have developed in childhood. Your brain can literally be rewired, and you are doing so already—every day of your life! Old neural patterns are continuously being overwritten by new ones. Diet, exercise, sleep, stress, and other lifestyle choices all impact your brain’s structure and function, and how “gracefully” it ages. You are in the driver’s seat, so pay attention to the choices you make today, as they are forming the brain you’ll have tomorrow.

Flouride

10 Facts About Fluoride You Need to Know

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Story at-a-glance+

By Dr. Mercola

If you live in the US, where more than two-thirds of Americans receive fluoridated water, you may simply assume that it’s always been that way. But this is not so. Water fluoridation began in 1945, despite the fact that fluoride is not an essential nutrient.

Quite the contrary, the fluoride added to drinking water is a toxic byproduct of the phosphate fertilizer industry. It is a poison to your body. In 1943, even the Journal of the American Medical Association stated that fluorides are general protoplasmic poisons that change the permeability of the cell membrane by certain enzymes.1

Why is a toxic poison being intentionally added to drinking water in the name of good dentistry? Are your teeth really better off? And, more importantly, is the rest of your body?

In the video above, Michael Connett, an attorney with the Fluoride Action Network (FAN), answers these questions and summarizes 10 important facts about fluoride that everyone needs to know.2

10 Facts About Fluoride

1. Most Developed Countries Do Not Fluoridate Their Water

More people drink fluoridated water in the US alone than in the rest of the world combined. In Western Europe, for instance, 97 percent of the population drinks non-fluoridated water.

2. Fluoridated Countries Do Not Have Less Tooth Decay Than Non-Fluoridated Countries

According to the World Health Organization (WHO), there is no discernible difference in tooth decay between developed countries that fluoridate their water and those that do not.3

The decline in tooth decay the US has experienced over the last 60 years, which is often attributed to fluoridated water, has likewise occurred in all developed countries (most of which do not fluoridate their water).

3. Fluoride Affects Many Tissues in Your Body Besides Your Teeth

Many assume that consuming fluoride is only an issue that involves your dental health. But according to a 500-page scientific review, fluoride is an endocrine disruptor that can affect your bones, brain, thyroid gland, pineal gland and even your blood sugar levels.4

There have been over 40 human studies and 100 animal studies linking fluoride to brain damage,5 including lower IQ in children, and studies have shown that fluoride toxicity can lead to a wide variety of health problems, including:

Increased lead absorption Disrupts synthesis of collagen Hyperactivity and/or lethargy Muscle disorders
Thyroid disease Arthritis Dementia Bone fractures
Lowered thyroid function Bone cancer (osteosarcoma) Inactivates 62 enzymes and inhibits more than 100 Inhibited formation of antibodies
Genetic damage and cell death Increased tumor and cancer rate Disrupted immune system Damaged sperm and increased infertility

4. Fluoridation Is Not a “Natural” Process

The fluoride added to most water supplies is not the naturally occurring variety but rather fluorosilicic acid, which is captured in air pollution control devices of the phosphate fertilizer industry. As FAN reported:

“This captured fluoride acid is the most contaminated chemical added to public water supplies, and may impose additional risks to those presented by natural fluorides.

These risks include a possible cancer hazard from the acid’s elevated arsenic content, and a possible neurotoxic hazard from the acid’s ability–under some conditions–to increase the erosion of lead from old pipes.”

5. 40% of American Teenagers Show Visible Signs of Fluoride Over-Exposure

About 40 percent of American teens have dental fluorosis,5 a condition that refers tochanges in the appearance of tooth enamel that are caused by long-term ingestion of fluoride during the time teeth are forming. In some areas, fluorosis rates are as high as 70-80 percent, with some children suffering from advanced forms.

It’s likely this is a sign that children are receiving large amounts of fluoride from multiple sources, including not only drinking water but also fluoride toothpaste, processed beverages/foods, fluoride pesticides, tea, non-stick pans, and some fluorinated drugs.

So not only do we need to address the issue of water fluoridation, but how this exposure is magnified by other sources of fluoride that are now common.

It’s also important to realize that dental fluorosis is NOT “just cosmetic.” It can also be an indication that the rest of your body, such as your bones and internal organs, including your brain, have been overexposed to fluoride as well.

In other words, if fluoride is having a visually detrimental effect on the surface of your teeth, you can be virtually guaranteed that it’s also damaging other parts of your body, such as your bones.

6. For Infants, Fluoridated Water Provides No Benefits, Only Risks

By keeping the levels of fluoride extremely low in mothers’ milk nature protects the newborn baby but fluoridation removes that protection. Infants who consume formula made with fluoridated tap water may consume up to 1,200 micrograms of fluoride, or about 100 times more than the recommended amounts.

Such “spikes” of fluoride exposure during infancy provide no known advantage to teeth, but they may be harmful. Babies given fluoridated water in their formula are not only more likely to develop dental fluorosis, but may also have reduced IQ scores.

In fact, a Harvard University meta-analysis funded by the National Institutes of Health (NIH) concluded that children who live in areas with highly fluoridated water have “significantly lower” IQ scores than those who live in low fluoride areas.7 The average lowering in the 27 studies reviewed was 7 IQ points.

A number of prominent dental researchers now advise that parents should not add fluoridated water to baby formula.

7. Fluoride Supplements Have Never Been Approved by the FDA

The fluoride supplements sometimes prescribed to those who are not drinking fluoridated water have not been approved by the US Food and Drug Administration (FDA) for the prevention of tooth decay. In fact, the fluoride supplements that the FDA has reviewed have been rejected. “So with fluoridation, we are adding to the water a prescription-strength dose of a drug that has never been approved by the FDA,” FAN noted.

8. Fluoride Is the Only Medicine Added to Public Water

Fluoride is added to drinking water to prevent a disease (tooth decay), and as such becomes a medicine by FDA definition. While proponents claim this is no different than adding vitamin D to milk, fluoride is not an essential nutrient. Many European nations have rejected fluoride for the very reason that delivering medication via the water supply would be inappropriate. Water fluoridation is a form of mass medication that denies you the right to decide which drugs to take.

9. Swallowing Fluoride Provides Little Benefit to Teeth

It is now widely recognized that fluoride’s main benefit comes from topical contact with teeth, which even the US Centers for Disease Control and Prevention (CDC) has acknowledged. Adding it to water and pills, which are swallowed, offers little, if any, benefit to your teeth.

10. Disadvantaged Communities Are the Most Disadvantaged by Fluoride

Fluoride toxicity is exacerbated by conditions that occur much more frequently in low-income areas. This includes:

  • Nutrient deficiencies
  • Infant formula consumption
  • Kidney disease
  • Diabetes

African American and Mexican American children have significantly higher rates of dental fluorosis, and many low-income urban communities also have severe oral health crises, despite decades of water fluoridation. FAN continues:

“The simple fact is that poor populations need dental care, not fluoridation chemicals in their water. The millions of dollars spent each year promoting fluoridation would be better spent advocating for policies that provide real dental care: like allowing dental therapists to provide affordable care to populations with little access to dentists. In short, fluoridation provides good PR for dental trade associations, but bad medicine for those it’s supposedly meant to serve.”

It should be added that the last children in the US that need to lose any IQ points are children from low-income families, precisely the children being targeted for fluoridation. They already have so many strikes against them, they don’t need any more.

Millions at Risk of Crippling Fluorosis

If there were any doubt about fluoride’s toxicity, one need only look at what happens when people are exposed to high levels of naturally occurring fluoride in their drinking water. Fluoride is naturally occurring in some areas, leading to high levels in certain water supplies “naturally.” Fluoridation advocates often use this to support its safety, however naturally occurring substances are not automatically safe (think of arsenic, for instance).What levels of such minerals that end up in water is a vagary of “geology” and “location” not an intervention of nature as the word ‘naturally” might imply. In fact, a far better guide as to what “nature’ thinks about fluoride is the level in mothers’ milk, which is extremely low (0.004 ppm).

Data from India’s Union Health and Family Welfare Ministry indicate that nearly 49 million people are living in areas where fluoride levels in water are above the permissible levels. The World Health Organization recommends fluoride levels in drinking water stay between 0.8 and 1.2 milligrams (mg) per liter, and do not exceed 1.5 mg per liter. Exposure to levels above this amount may cause pitting of tooth enamel and fluoride deposits in your bones, while exposure to levels between 2 and 10 mg per liter may cause crippling skeletal fluorosis, as well as abdominal pain, nausea, vomiting, seizures, and muscle spasms.

It’s not only naturally occurring fluoride that can lead to high levels in your water, however. In oneAustralian town in 2013, a suspected electrical fault allowed fluoride levels to reach nearly double the guideline amount in local drinking water. The levels may have remained elevated around 2.8 mg per liter for several days. If fluoride exposure is high enough, it can cause irreparable damage to your body. Skeletal fluorosis goes through three stages, however, which makes sense since fluoride is a cumulative toxin. The more exposure you get, and the longer you get it, the worse your symptoms are likely to be. According to FAN, symptoms of early stage skeletal fluorosis include:

  • Burning, prickling, and tingling in your limbs
  • Muscle weakness
  • Chronic fatigue
  • Gastrointestinal disorders
  • Reduced appetite and weight loss

The second clinical stage of skeletal fluorosis is characterized by:

  • Stiff joints and/or constant pain in your bones; brittle bones; and osteosclerosis
  • Anemia
  • Calcification of tendons, or ligaments of ribs and pelvis
  • Osteoporosis in the long bones
  • Bony spurs may also appear on your limb bones, especially around your knee, elbow, and on the surface of tibia and ulna

In advanced skeletal fluorosis (called crippling skeletal fluorosis), your extremities become weak and moving your joints difficult, and your vertebrae partially fuse together, effectively crippling you.

More Cities Abandon Water Fluoridation Due to Damaged Infrastructure

In 2014, at least 30 communities in North America and other countries providing water to nearly 10 million people (this included the whole State of Israel) decided to reject or end water fluoridation. Their reasons were many. In Amherst County, Virginia, for instance, The Service Authority Board voted to discontinue fluoridation because of conflicting opinions on what constitutes “optimal” levels of fluoride. The Wood Village City Council in Oregon decided against adding fluoride to the city’s drinking water after polling residents… and finding 100 percent of them were against it. And in Buffalo Missouri, council members voted to end a decade of fluoridation, saying the additive damaged equipment and city trucks, and was not economical.

Also in 2014, councilors in Union, Missouri voted to end fluoridation after the city’s public service committee recommended the city not repair fluoride injection equipment destroyed by the corrosive additive. According to the city engineer, “It’s an acid and it eats the pipes. Employees are handling it and they don’t want to be.”7 This is just one more reason why increasing numbers of communities are opting out of water fluoridation. It’s simply not cost effective for many and when you factor in the health risks, it becomes an easy decision to stop fluoridation.

For instance, in Amherst County, Virginia, FAN noted, “Several board supervisors felt that the additive was unnecessary and a waste of resources.”8 Fairview and Purcell, two cities in Oklahoma, also recently joined the growing number of US communities that have stopped fluoridating their water, in these cases because of damaged infrastructure. As reported by The Oklahoman:9

“Paul Southwick, Fairview city manager, said a few years ago, a tornado damaged the city’s water treatment equipment, leaving them without a way to fluoridate the water. At this point, it would be costly to replace the equipment… Dale Bunn, Purcell city manager and public works authority general manager, said they stopped fluoridating the water after an equipment failure that would be expensive to replace, probably costing tens of thousands of dollars. Plus, no one in the community seemed to be upset about the decision to stop fluoridating, he said.”

Help End the Practice of Fluoridation

There’s no doubt about it: fluoride should not be ingested. Even scientists from the EPA’s National Health and Environmental Effects Research Laboratory have classified fluoride as a “chemical having substantial evidence of developmental neurotoxicity.” Furthermore, according to the Centers for Disease Control and Prevention (CDC), 41 percent of American adolescents now have dental fluorosis—unattractive discoloration and mottling of the teeth that indicate overexposure to fluoride. Clearly, children are being overexposed, and their health and development put in jeopardy. Why?

The only real solution is to stop the archaic practice of water fluoridation in the first place. Fortunately, the Fluoride Action Network has a game plan to END water fluoridation worldwide. Clean pure water is a prerequisite to optimal health. Industrial chemicals, drugs, and other toxic additives really have no place in our water supplies. So please, protect your drinking water and support the fluoride-free movement by making a tax-deductible donation to the Fluoride Action Network today.

Internet Resources Where You Can Learn More

I encourage you to visit the website of the Fluoride Action Network (FAN) and visit the links below:

  • Like FAN on Facebook, follow on Twitter, and sign up for campaign alerts.
  • 10 Facts About Fluoride: As seen above, attorney Michael Connett summarizes 10 basic facts about fluoride that should be considered in any discussion about whether to fluoridate water. Also see 10 Facts Handout (PDF).
  • 50 Reasons to Oppose Fluoridation: Learn why fluoridation is a bad medical practice that is unnecessary and ineffective. Download PDF.
  • If you have a little more time read the book co-authored by Michael’s father, retired chemistry professor Paul Connett, The Case Against Fluoride by Connett, Beck and Micklem (Chelsea Green, 2010)
  • Health Effects Database: FAN’s database sets forth the scientific basis for concerns regarding the safety and effectiveness of ingesting fluorides. They also have a Study Tracker with the most up-to-date and comprehensive source for studies on fluoride’s effects on human health.

When you examine these well-documented resources you will appreciate that the constant denigration of opponents of fluoridation is both unwarranted and underlines that the continued promotion of this outdated practice has more to do with politics than science.

Together, Let’s Help FAN Get the Funding They Deserve

In my opinion, there are very few NGOs that are as effective and efficient as FAN. Its small team has led the charge to end fluoridation and will continue to do so with our help! Please make a donation today to help FAN end the absurdity of fluoridation.

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omega-3-in-salmon

Your Practical Guide to Omega-3 Benefits and Supplementation

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By Dr. Mercola

Omega-3 in SalmonTime and again, I have emphasized that omega-3 fats are essential to your overall health. And I am not alone – other health experts stress the same, and decades of research have been devoted to discovering the many health benefits of omega-3. Omega-3 comes from both animal and plant sources, most notably from krill oil and fish oil. They have become a multibillion-dollar business, with Americans spending about 2.6 billion dollars on nutritional supplements and foods fortified with omega-3 fats.1

Get the lowdown on omega-3 – its different types and sources, the omega-3 and omega-6 balance you should strive to achieve, and how to know if you are getting the highest-quality omega-3 fats for the wealth of health gains.

Types of Omega-3 Fats

Omega-3 fats are acquired from both animal and plant sources, but there is a lot of confusion when it comes to what type you should take to get the best omega-3 benefits.

Marine animals such as fish and krill provide eicosapentaenoic acid (EPA) anddocosahexaenoic acid (DHA), which are mostly promoted for their protective effects on your heart. Flaxseed, chia, hemp, and a few other foods, on the other hand, offeralpha-linoleic acid (ALA). 2

You would want to choose an animal-based variety – most of the health benefits linked to omega-3 fats are linked to the animal-based EPA and DHA, not the plant-based ALA.

Furthermore, ALA is converted into EPA and DHA in your body at a very low ratio. What this means is that even if you consume large amounts of ALA, your body can only convert a relatively small amount into EPA and DHA, and only when there are sufficient enzymes.

Remember, though, that plant-based omega-3 fats are NOT inherently harmful or should be avoided. Ideally, what you want to do is include an animal-based form in your diet. For instance, you can combine flax and hemp in your diet with animal-based omega-3s.

A Rundown of Omega-3 Benefits

Omega-3 ranks among the most important essential nutrients out there today.3 In 2008, the American Journal of Clinical Nutrition4, 5, 6 published three studies investigating the role of EPA and DHA omega-3 fatty acids in elderly populations.

Low concentrations of EPA and DHA resulted in an increased risk of death from all causes, as well as accelerated cognitive decline. The studies also suggest that a higher intake of omega-3s may bring certain health benefits that short-term supplementation cannot give.

Here are other evidence of omega-3 benefits:

    1. Omega-3 benefits your heart health. An Italian study (GISSI)7 of 11,324 heart attack survivors found that patients supplementing with fish oils markedly reduced their risk of another heart attack, stroke, or death. In a separate study, 8 American medical researchers reported that men who consumed fish once or more every week had a 50 percent lower risk of dying from a sudden cardiac event than do men who eat fish less than once a month.
    2. Omega-3 normalizes and regulates your cholesterol triglyceride levels.Compared to a statin, both fish oil and krill oil are more efficient in doing this. According to a study comparing the efficiency of krill and fish oils in reducing triglyceride levels,9 both oils notably reduced the enzyme activity that causes the liver to metabolize fat, but krill had a more pronounced effects, reducing liver triglycerides significantly more.

Fasting triglyceride levels are a powerful indication of your ability to have healthy lipid profiles, which can be indicative of your heart health.

Studies have also shown that omega-3 fats are anti-arrhythmic (preventing or counteracting cardiac arrhythmia), anti-thrombotic (prevents thrombosis or a blood clot within a blood vessel), anti-atherosclerotic (preventing fatty deposits and fibrosis of the inner layer of your arteries), and anti-inflammatory (counteracting inflammation – the heat, pain, swelling, etc).

    1. DHA affects your child’s learning and behavior. Do you want to maximize your child’s intellectual potential? A study published in Plos One in June 201310 linked low levels of DHA with poorer reading, and memory and behavioral problems in healthy school-age children. In another study published in the American Journal of Clinical Nutrition in August 2013,11 children who consumed an omega-3 fat supplement as infants scored higher on rule learning, vocabulary, and intelligent testing at ages 3 to 5.

Previous research also found that children with attention deficit hyperactivity disorder (ADHD) and related behavior or learning disabilities are more likely to have low omega-3 fat levels.

Omega-3 has such great impact on your brain health – EPA and DHA keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of your brain, and increase cerebral circulation.

    1. Omega-3 has been found to save the lives of children going through short bowel syndrome (SBS), which is uncommon but impacts thousands of people in the United States. SBS can occur from birth (when a portion of the intestine fails to develop) or due to an infectious inflammatory disease striking premature newborns. In adults, it can be caused by surgery for Crohn’s disease or injury.

Alarmed by the situation, Dr. Mark Puder, surgeon at Children’s Hospital Boston,12 said that they knew most of the children with SBS were going to die. Then the physicians noted that when the kids were given the nutritional supplement Omegaven (made of fish oil), they began to improve drastically.

The fish oil treatment was given to 112 children at the hospital, where more than 90 percent of the children with SBS are still alive. There has been striking results that the fish oil supplement is also made available at 70 hospitals worldwide.

Omega-3 benefits cover many areas of health, from mental and behavioral health to preventing premature death from disease, including the following:

Coronary heart disease and stroke Essential fatty acid deficiency in infancy (retinal and brain development) General brain function, including memory and Parkinson’s disease
ADHD Autoimmune disorders, e.g. lupus and nephropathy Osteoporosis
Crohn’s disease Cancers of the breast, colon, and prostate Rheumatoid arthritis

You May Be Running Low on These Beneficial Fats

Omega-3 Deficiency Affects the HeartMost people fail to consume sufficient amounts of omega-3 fats, which makesomega-3 deficiency likely the sixth biggest killer of Americans. This deficiency can cause or contribute to serious mental and physical health problems, and may be a significant underlying factor of up to 96,000 premature deaths each year.

In fact, dietary fat intake has been among the most widely studied dietary risk factors for breast and prostate cancers. Two studies from 2002 explain how omega-3 can protect against breast cancer. BRCA1 (breast cancer gene 1) and BRCA2 (breast cancer gene 2) are two tumor suppressor genes that, when functioning normally, help repair DNA damage, a process that also prevents tumor development.

Omega-3 and omega-6 fats have been found to influence these two genes – omega-3 tends to reduce cancer cell growth, while highly processed and toxic omega-6 has been found to cause cancer growth.

Considering that omega-3 deficiency is a common underlying factor for cancer and heart disease, it is no longer surprising for statistics to show that this deficiency may be responsible for nearly 100,000 deaths every year.

Special attention should also be given to the fact that most women have major deficiencies of omega-3. A 1991 study at the Mayo Clinic focused on 19 “normal” pregnant women consuming “normal diets,” and it showed that all were deficient in omega-3 fats. Another study compared Inuit (Eskimo) women to Canadian women, and it revealed omega-3 deficiency in the milk of the Canadian nursing moms.

Animal cells cannot form omega-3, so a fetus must obtain all of its omega-3 fatty acids from its mother’s diet. A mother’s dietary intake and plasma concentrations of DHA directly influence the DHA level of the developing fetus, impacting the child’s brain and eye health.

So remember that if you are pregnant, your baby is dependent on the omega-3 from your diet via breast milk. It is then crucial that you maintain adequate omega-3 supply.

The Omega-3-Omega-6 Balance You Should Maintain in Your Body

omega 3 capletsOmega-3 and omega-6 are two types of fat that are essential for human health. However, the typical American consumes far too many omega-6 fats in her diet while consuming very low omega-3 levels.

The ideal ratio of omega-6 to omega-3 fats is 1:1. Our forefathers evolved over millions of years on this ratio. Today, however, our ratio averages from 20:1 to 50:1 – this spells serous dangers to your well-being! In fact, mainstream media has finally reported that lack of omega-3 is among the most serious and pressing health issues plaguing our world.Omega-6 is primarily sourced from corn, soy, canola, safflower, and sunflower oils. These are overabundant in the typical diet, which accounts for excess omega-6 levels.

Omega-6 fats predominate the diet in the US, and this encourages the production ofinflammation in your body. Many scientists believe that one reason there is a high incidence of heart disease, hypertension, diabetes, obesity, premature aging, and some cancer forms today is this profound omega-3-omega-6 imbalance.

Sources of Animal-Based Omega-3 Fats

Perhaps you are wondering what animal-based omega-3 options are available for you. Here are the primary ones:

    • Fish – In a perfect world, fish can provide you all the omega-3s you need. Unfortunately, the vast majority of the fish supply is now heavily tainted with industrial toxins and pollutants, such as heavy metals, PCBs, and radioactive poisons. These toxins make eating fish no longer recommended.

About the only exception are wild-caught Alaskan salmon and very small fish like sardines. The highest concentrations of mercury are found in large carnivorous fish like tuna, sea bass, and marlin. You may need to be especially cautious canned tuna as well, as independent testing by the Mercury Policy Project found that the average mercury concentration in canned tuna is far over the “safe limits” of the Environmental Protection Agency (EPA).

It is also important that you avoid farmed salmon, which contains only about half of the omega-3 levels of wild salmon. It may also harbor a range of contaminants, including environmental toxins, synthetic astaxanthin, and harmful metabolic byproducts and agrichemical residues of GMO corn- and soy-based feed they are given.

    • Fish oil – Fish oil is among the primary ways that people enhance their intake of omega-3 fats. High-quality fish oils can certainly provide many health benefits. However, this oil is weak in antioxidants. This means that as you increase your omega-3 intake through fish oil consumption, you actually increase your need for added antioxidant protection.

This happens because fish oil is a bit perishable, and oxidation leads to the formation of harmful free radicals. Antioxidants are therefore necessary to ensure that the fish oil doesn’t oxidize and become rancid in your body.

    • Cod liver oil – I no longer recommend this because of the potential for problematic ratios of vitamins A and D.
    • Krill oil – This is my preferred choice for animal-based omega-3 fats. Its antioxidant potency is 48 times higher than fish oil. It also contains astaxanthin, a marine-source flavonoid that creates a special bond with the EPA and DHA to allow direct metabolism of the antioxidants, making them more bioavailable.

Krill Oil BenefitsKrill – or “okiami” as the Japanese call it – are small, shrimp-like creatures that are a cherished food source in Asia since the 19th century or earlier.

Krill harvesting is a completely sustainable and one of the most eco-friendly on the planet. Krill are the largest biomass in the world and can be found in all oceans. Antarctic krill, by far the most abundant, is under the management of an international organization of 25 countries known as the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR).

Antarctic krill biomass is using strict international precautionary catch limit regulations, reviewed regularly to assure sustainability. No shortage of krill has ever been forecasted by CCAMLR.

Fish oil and krill oil are the two major players in the realm of animal-based omega-3 fats. But I have plenty of reasons to believe that krill oil offers superior benefits. In fact, two studies illustrate this:

  • A January 2011 study in Lipids13 found that the metabolic effects of the two oils are “essential similar,” but krill oil is as effective as fish oil despite containing less EPA and DHA.
  • Another data, still unpublished in that year, suggests that krill oil is absorbed up to 10 to 15 times as well as fish oil. Its molecular composition14 is said to account for this better absorbability.

This Mercola infographic will provide a summary of why I choose krill over fish oil.

Giving Omega-3 Fats to Your Child

From the time of your pregnancy through your child’s later life, omega-3 fats DHA and EPA have a radically important role in her brain health and other functions. I recommend supplementing with krill oil before and during pregnancy, and while you breastfeed. Babies receive DHA through your breast milk, so continuing breastfeeding through the first year will give your child a great headstart for health and success.

As soon as your child can safely swallow a capsule, she can start taking a high-quality krill oil supplement, which should be kid-sized or about half the size of a regular capsule. The supplement should also be odor-free, making it easy and palatable for children to swallow.

Final Recommendations

Make sure that you and your children get the right type of omega-3 fats. Go for a pollution-free, eco-friendly, and highly sustainable source, like krill oil. The good news is that krill oil appears to work at a lower dose, and this results in major cost savings, making it more affordable than fish oil.

I always emphasize making healthy, wholesome food choices to get all the nutrients you need. In this case, supplementing your diet with a high-quality source of omega-3 fats, such as real krill oil, is a surefire way to help optimize your health.

 

chronic inflammation

New Study Shows Evidence That Vitamin K2 Positively Impacts Inflammation

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New Study Shows Evidence That Vitamin K2 Positively Impacts Inflammation

Chronic Pain

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By Dr. Mercola

Chronic inflammation is low-grade and systemic, often silently damaging your tissues over an extended period of time. This process can go on for decades without you noticing, until disease symptoms suddenly occur long after irreversible damage is done.

Chronic inflammation is the source of many diseases, including cancer, obesity, and heart disease, which essentially makes it the leading cause of death in the U.S.

Knowing how to keep chronic inflammation at bay is also invaluable in protecting your health, which brings us to a new study on vitamin K2 presented at the 13th International Nutrition and Diagnostics Conference (INDC 2013) in the Czech Republic.1

The study revealed that a specific type of vitamin K2 (MK-7) may help prevent inflammation. But before I get into the details, it’s important to understand the different forms that vitamin K comes in.

The Two Basic Types of Vitamin K – K1 and K2

Vitamin K can be classified as either K1 or K2:

    1. Vitamin K1: Found in green vegetables, K1 goes directly to your liver and helps you maintain a healthy blood clotting system. (This is the kind of K that infants need to help prevent a serious bleeding disorder.)

It is also vitamin K1 that keeps your own blood vessels from calcifying, and helps your bones retain calcium and develop the right crystalline structure.

    1. Vitamin K2: Bacteria produce this type of vitamin K. It is present in high quantities in your gut, but unfortunately most is passed out in your stool. K2 goes straight to vessel walls, bones and tissues other than your liver.

It is present in fermented foods, particularly cheese and the Japanese food natto, which is by far the richest source of K2.

Vitamin K1 can convert to K2 in your body, but there are some problems with this; the amount of K2 produced by this process alone is typically insufficient. Making matters even more complex, there are several different forms of vitamin K2. MK-8 and MK-9 come primarily from dairy products. MK-4 and MK-7 are the two most significant forms of K2 and act very differently in your body:

    • MK-4 is a synthetic product, very similar to vitamin K1, and your body is capable of converting K1 into MK-4. However, MK-4 has a very short biological half-life of about one hour, making it a poor candidate as a dietary supplement.

After reaching your intestines, it remains mostly in your liver, where it is useful in synthesizing blood-clotting factors.

    • MK-7 is a newer agent with more practical applications because it stays in your body longer; its half-life is three days, meaning you have a much better chance of building up a consistent blood level, compared to MK-4 or K1. MK-7 is extracted from the Japanese fermented soy product called natto.

You could actually get loads of MK-7 from consuming natto, as it is relatively inexpensive and is available in most Asian food markets. Few Americans, however, tolerate its smell and slimy texture.

Vitamin K2 as MK-7 Helps Prevent Inflammation in Your Body

Vitamin K2, particularly menaquinone-7 (MK-7), has been the subject of much research because it stays active in your body longer so you are able to benefit from much lower levels. The study from the Czech Republic evaluated the role of MK-7 in inflammation and found that it prevents inflammation by inhibiting pro-inflammatory markers produced by white blood cells called monocytes.

NattoPharma reported:2

“The novel finding in our study supplements our three-year clinical study showing MK-7’s ability to slow down cardiovascular aging and osteoporosis, and it should further serve as the catalyst to create the urgency of daily consumption of MK-7… We know that in Western populations, most people do not obtain enough due to modern diet.

Our food is increasingly deficient in vitamin K2 in particular, and up to 98% of the general healthy population may be vitamin K2 insufficient with long-term detrimental impact on bone and cardiovascular health.”

It’s important to realize that dietary components can either trigger or preventinflammation from taking root in your body. For example, whereas synthetic trans fats and sugar, particularly fructose, will increase inflammation, eating healthy fats such as animal-based omega-3 fats found in krill oil or the essential fatty acid gamma linolenic acid (GLA) will help to reduce them.

MK-7 appears to be one more healthful natural substance that can be added to the anti-inflammatory list, and I’ll discuss the best food sources of this shortly.

As for inflammation in general, if you have not already addressed your diet, this would be the best place to start, regardless of whether you’re experiencing symptoms of chronic inflammation or not. To help you get started, I suggest following my freeOptimized Nutrition Plan, which starts at the beginner phase and systematically guides you step-by-step to the advanced level.

What Else Is Vitamin K2 Good For?

The health benefits of vitamin K2 go far beyond blood clotting, which is done by vitamin K1, and vitamin K2 also works synergistically with a number of other nutrients, including calcium and vitamin D. Its biological role is to help move calcium into the proper areas in your body, such as your bones and teeth. It also plays a role in removing calcium from areas where it shouldn’t be, such as in your arteries and soft tissues.

Dr. Kate Rheaume-Bleue, a naturopathic physician, estimates that about 80 percent of Americans do not get enough vitamin K2 in their diet to activate their K2 proteins to shuttle the calcium where it needs to be and remove it from the places where it shouldn’t be. Vitamin K2 deficiency leaves you vulnerable to a number of chronic diseases, including:

Osteoporosis Heart disease Heart attack and stroke
Inappropriate calcification, from heel spurs to kidney stones Brain disease Cancer

 

“I talked about vitamin K2 moving calcium around the body. Its other main role is to activate proteins that control cell growth. That means K2 has a very important role to play in cancer protection,” Rheaume-Bleue says. “When we’re lacking K2, we’re at much greater risk for osteoporosis, heart disease, and cancer. And these are three concerns that used to be relatively rare. Over the last 100 years, as we’ve changed the way we produced our food and the way we eat, they have become very common.”

Researchers are also looking into other health benefits, as well. For example, one study published in the journal Modern Rheumatology found that vitamin K2 has the potential to improve disease activity besides osteoporosis in those with rheumatoid arthritis (RA).3 Another, published in the journal Science found that vitamin K2 serves as a mitochondrial electron carrier, thereby helping maintain normal adenosine triphosphate (ATP) production in mitochondrial dysfunction, such as that found in Parkinson’s disease.4 Further, according to a 2009 Dutch study, subtypes MK-7, MK-8 and MK-9 in particular are associated with reduced vascular calcification even at small dietary intakes (as low as 1 to 2 mcg per day).5

What Are the Best Food Sources of Vitamin K2, Including MK-7?

You can obtain all the K2 you’ll need (about 200 micrograms) by eating 15 grams of natto daily, which is half an ounce. However, natto is generally not appealing to a Westerner’s palate, so you can also find vitamin K2, including MK-7, in other fermented foods. Fermented vegetables, which are one of my new passions, primarily for supplying beneficial bacteria back into your gut, can be a great source of vitamin K if you ferment your own using the proper starter culture.

We had samples of high-quality fermented organic vegetables made with our specific starter culture tested, and were shocked to discover that not only does a typical serving of about two to three ounces contain about 10 trillion beneficial bacteria, but it also contained 500 mcg of vitamin K2.

Note that not every strain of bacteria makes K2. For example, most yogurts have almost no vitamin K2. Certain types of cheeses are very high in K2, and others are not. It really depends on the specific bacteria. You can’t assume that any fermented food will be high in K2, but some fermented foods are very high in K2, such as natto. Others, such as miso and tempeh, are not high in K2. In my interview with Dr. Rheaume-Bleue, she identified the cheeses highest in K2 are Gouda and Brie, which contain about 75 mcg per ounce. Additionally, scientists have found high levels of MK-7 in a type ofcheese called Edam.

How Much Vitamin K2 Do You Need?

Although the exact dosing is yet to be determined, Dr. Cees Vermeer, one of the world’s top researchers in the field of vitamin K, recommends between 45 mcg and 185 mcg daily for adults. You must use caution on the higher doses if you take anticoagulants, but if you are generally healthy and not on these types of medications, I suggest 150 mcg daily. Fortunately, you don’t need to worry about overdosing on K2—people have been given a thousand-fold “overdose” over the course of three years, showing no adverse reactions (i.e., no increased clotting tendencies). If you have any of the following health conditions, you’re likely deficient in vitamin K2 as they are all connected to K2:

  • Do you have osteoporosis?
  • Do you have heart disease?
  • Do you have diabetes?

Please note also that if you opt for oral vitamin D, you also need to consume vitamin K2 in your food or take supplemental vitamin K2, as they worksynergistically together and an imbalance may actually be harmful. If you do not have any of those health conditions, but do NOT regularly eat high amounts of the following foods, then your likelihood of being vitamin K2 deficient is still very high:

  • Grass-fed organic animal products (i.e. eggs, butter, dairy)
  • Certain fermented foods such as natto, or vegetables fermented using a starter culture of vitamin K2-producing bacteria
  • Certain cheeses such as Brie and Gouda (as mentioned, these two are particularly high in K2, containing about 75 mcg per ounce)

If You’re Considering a Vitamin K2 Supplement…

There’s no way to test for vitamin K2 deficiency. But by assessing your diet and lifestyle as mentioned above you can get an idea of whether or not you may be lacking in this critical nutrient. The next best thing to dietary vitamin K2 is a vitamin K2 supplement. MK-7 is the form you’ll want to look for in supplements, because in a supplement form the MK-4 products are actually synthetic. They are not derived from natural food products containing MK-4. The MK-7– long-chain, natural bacterial-derived vitamin K2– is from a fermentation process, which offers a number of health advantages:

  • It stays in your body longer
  • It has a longer half-life, which means you can just take it once a day in very convenient dosing

Finally, remember to always take your vitamin K supplement with fat since it is fat-soluble and won’t be absorbed without it.

 

vitd-deficiency

Vitamin D Deficiency Linked to Many Disorders

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Vitamin D DeficiencyJanuary 02, 2014

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By Dr. Mercola

Vitamin D research continues to impress upon us the importance of appropriate sun exposure as the ideal way to optimize your vitamin D levels.

Winter limits sun exposure for many up to six months of the year. During those times, your next best bet would be artificial UVB light, as UV ray exposure also appears to have health benefits above and beyond the production of vitamin D.

One of the most damaging elements of standard tanning beds are the magnetic ballasts (which make that loud buzzing noise you hear in many tanning salons). If an electronic ballast is used, there are far less damaging EMFs, which provide most of the danger from tanning beds.

The other concern is related to the bulbs used, as some may contain only UVA light which is primarily responsible for the tan, but doesn’t increase vitamin D levels.  For much of the northern hemisphere, vitamin D production is not possible from the sun during the winter months.  You must use artificial UVB light or obtain vitamin D from your diet during this time.

The benefits of UVB exposure from the sun or artificial light include but are not limited to the production of nitric oxide—a compound that lowers your blood pressure. Despite its name, vitamin D is not a vitamin. It’s actually a potent neuroregulatory steroidal hormone, which helps explain some of its health impacts.

It has become abundantly clear that vitamin D deficiency is a growing epidemic across the world and could be contributing to hundreds of common health problems. In fact, correcting your vitamin D deficiency may cut your risk of dying from any cause by 50 percent, according to one analysis.

If this sounds too incredible to be true, consider that vitamin D influences nearly 3,000of your 24,000 genes. This occurs via vitamin D receptors, which can be found throughout your body, and should come as no great surprise given that humans evolved in the sun.

Vitamin D Beneficially Affects Gene Activity

Just one example of an important gene that vitamin D up-regulates is your ability to fight infections and chronic inflammation. It also produces over 200 anti-microbial peptides, the most important of which is cathelicidin, a naturally-occurring broad-spectrum antibiotic.

This is one of the explanations for why vitamin D is so effective against colds and influenza.

According to a January 2013 press release by Orthomolecular Medicine,1 there are now 33,800 medical papers with vitamin D in the title or abstract, and this veritable mountain of research shows that vitamin D has far-reaching benefits to your physical and mental health. Such research has shown that vitamin D can improve:

  • Pregnancy outcomes (reduced risk of Cesarean section and pre-eclampsia)
  • Type 1 and 2 diabetes
  • Heart disease and stroke
  • Autism, Alzheimer’s, and other brain dysfunction
  • Bacterial and viral infections

Some of the most recently published studies, which I’ll review here, demonstrate how boosting your vitamin D levels can improve depression and pain in diabetics, Crohn’s disease, and breast cancer.

Relevance of Vitamin D in Crohn’s Disease

While previous research has associated low vitamin D levels with an increased risk ofCrohn’s disease and shown that correcting your vitamin D deficiency can improve symptoms of the disease,2 one of the most recent studies3 found a “significant interaction between vitamin D levels and Crohn’s disease susceptibility, as well as a significant association between vitamin D levels and genotype.”

Serum vitamin D levels were found to be significantly lower in patients with Crohn’s disease. Of the seven DNA sequence variations examined for effects, two variants showed a significant association with vitamin D levels in those with Crohn’s, and four variants were associated with vitamin D levels among controls.

In short, it shows that vitamin D can affect genetic expression associated with Crohn’s disease, and make matters either better or worse, depending on whether you have enough of it or not.

Vitamin D May Reduce Depression and Pain

In related news, vitamin D supplementation has been found to reduce both depression and pain in diabetic women. As reported by PsychCentral:4

“The investigators set out to determine how vitamin D supplementation might affect women with type 2 diabetes who were also suffering from depression.

At the beginning of the study, 61 percent of women reported neuropathic pain, such as shooting or burning pain in their legs and feet, and 74 percent had sensory pain, such as numbness and tingling in their hands, fingers and legs.

During the course of the study, the participants took a 50,000 IU vitamin D2 supplement every week for 6 months. By the end of the study, the women’s depression levels had significantly improved following the supplementation.

Furthermore, participants who suffered from neuropathic and/or sensory pain at the beginning of the study reported that these symptoms decreased at 3 and 6 months following vitamin D2 supplementation.”

According to lead researcher Todd Doyle, Ph.D., vitamin D supplementation “is a promising treatment for both pain and depression in type 2 diabetes.” However, I would note that you’d probably get even better results using vitamin D3 rather than prescription D2. In fact, previous research suggests vitamin D2 might do more harm than good in the long term…

Why I Recommend Vitamin D3 Over D2

Drisdol is a synthetic form of vitamin D2—made by irradiating fungus and plant matter—and is the form of vitamin D typically prescribed by doctors. This is not the type produced by your body in response to sun or safe tanning bed exposure, which is vitamin D3.

According to a 2012 meta-analysis by the Cochrane Database,5 which assessed mortality rates for people who supplemented their diets with D2 versus those who did so with D3, there are significant differences in outcome between the two. The analysis of 50 randomized controlled trials, which included a total of 94,000 participants, showed:

  • A six percent relative risk reduction among those who used vitamin D3
  • A two percent relative risk increase among those who used D2

That said, the featured research certainly sheds light on the role vitamin D can play in the management of type 2 diabetes and associated side effects. And when you consider that an estimated 60 percent of type 2 diabetics are vitamin D deficient,6there’s certainly plenty of room for improvement.

Additional support for the theory that vitamin D can be beneficial in the fight against type 2 diabetes was published in last year.7 Here, the researchers found “a strong additive interaction between abdominal obesity and insufficient 25(OH)D in regard to insulin resistance.” They also claim 47 percent of the increased odds of insulin resistance can be explained by the interaction between insufficient vitamin D levels and a high body mass index (BMI).

Yet another study 8 published in Diabetes Care also suggests vitamin D supplements may help prevent type 2 diabetes mellitus in people with pre-diabetes. While the study is only an observational one and cannot establish causality, the researchers report that the participants who had the highest vitamin D levels were 30 percent less likely to develop diabetes during the three-year evaluation period, compared to those with the lowest levels.

Cut Your Breast Cancer Risk with Vitamin D, Cancer Surgeon Suggests

Meanwhile, a recent Science World Report9 highlighted the recommendation by British breast cancer surgeon, Professor Kefah Mokbel, who urges women to take daily vitamin D supplements to cut their risk of breast cancer. According to the featured article:

“Prof. Mokbel has also requested Jeremy Hunt, the Health Secretary, to make [vitamin D] pills freely available as this would result in saving about a 1,000 lives annually. ‘I am calling for all women from the age of 20 to be given free vitamin D supplements on the NHS because it is effective in protecting against breast cancer,’ Prof. Mokbel said.

…[R]esearch10, 11 conducted by the Creighton University School of Medicine in Omaha, Neb, which analyzed menopausal women from rural eastern Nebraska for over four years, revealed that taking vitamin D supplements along with calcium cut about 60 percent risk of cancer, including breast, lung and colon cancer…’It’s inexpensive, it’s safe, and it’s easy to take. It’s something that should be considered by a lot of people,’ says Joan Lappe, professor of nursing and medicine at Creighton University School of Medicine in Omaha, Neb. ‘It’s low-risk with maybe a high pay-off.’”

Vitamin D Is Critical for Cancer Prevention

Indeed, an ever growing number of studies show that vitamin D has tremendous protective effects against a variety of different cancers, including pancreatic, lung, ovarian, breast, prostate, and skin cancers. Theories linking vitamin D deficiency to cancer have been tested and confirmed in more than 200 epidemiological studies, and understanding of its physiological basis stems from more than 2,500 laboratory trials.

For example, a 2007 study published in the American Journal of Preventive Medicine12concluded that a serum 25(OH)D level of more than 33 ng/mL was associated with a 50 percent lower risk of colorectal cancer. And research published in the International Journal of Cancer two years ago13 found that a mere 10 ng/ml increase in serum vitamin D levels was associated with a 15 percent reduction in colorectal cancer incidence and 11 percent reduction in breast cancer incidence.

Another 2007 study published in the American Journal of Clinical Nutrition14 found that after four years of follow up, cancer-free survival was 77 percent higher in women who received 1,100 IU vitamin D and 1,450 mg calcium per day, compared to those who received either a placebo or calcium by itself. According to Carole Baggerly, founder ofGrassrootsHealth, as much as 90 percent of ordinary breast cancer may in fact be related to vitamin D deficiency. Breast cancer has even been described as a “vitamin D deficiency syndrome,” much like the commoncold and seasonal flu.

Most Important—Maintaining Optimal Vitamin D Serum Levels

Of utmost importance is the maintenance of a therapeutically beneficial serum level year-round. Here, studies indicate that the bare minimum for cancer prevention is around 40 ng/ml. Research suggests an ideal level might be around 60-80 ng/ml. A 2009 review article15 titled: “Vitamin D for Cancer Prevention: Global Perspective,” published in Annals of Epidemiology states that:

“Higher serum levels of the main circulating form of vitamin D, 25-hydroxyvitamin D (25(OH)D), are associated with substantially lower incidence rates of colon, breast, ovarian, renal, pancreatic, aggressive prostate and other cancers. Epidemiological findings combined with newly discovered mechanisms suggest a new model of cancer etiology that accounts for these actions of 25(OH)D and calcium. Its seven phases are disjunction, initiation, natural selection, overgrowth, metastasis, involution, and transition (abbreviated DINOMIT). Vitamin D metabolites prevent disjunction of cells and are beneficial in other phases.

It is projected that raising the minimum year-around serum 25(OH)D level to 40 to 60 ng/mL (100–150 nmol/L) would prevent approximately 58,000 new cases of breast cancer and 49,000 new cases of colorectal cancer each year, and three fourths of deaths from these diseases in the United States and Canada, based on observational studies combined with a randomized trial.

Such intakes also are expected to reduce case-fatality rates of patients who have breast, colorectal, or prostate cancer by half... The time has arrived for nationally coordinated action to substantially increase intake of vitamin D and calcium.” [Emphasis mine]

Download Interview Transcript

General Supplementation Guidelines

As a general guideline, research by GrassrootsHealth suggests that adults need about 8,000 IUs per day to achieve a serum level of 40 ng/ml. That said, I strongly recommend boosting your vitamin D levels through appropriate sun exposure whenever possible. If you do opt for a vitamin D supplement, please remember that you also need to boost your intake of vitamin K2 through food and/or a supplement. If you’re getting your vitamin D from the sun, this is not as critical, although you’d be wise to make sure you’re getting sufficient amounts of vitamin K2 from your diet either way.

How do you know if your vitamin D level is in the right range? The most important factor is having your vitamin D serum level tested every six months, as people vary widely in their response to ultraviolet exposure or oral D3 supplementation. Your goal is to reach a clinically relevant serum level of 50-70 ng/ml, and to maintain that level year-round.  You should test at your highest point, which is typically August and again at your lowest point, which is usually February.

Knowing your vitamin D levels is one of the most important tests you can take, so please, if you haven’t checked your levels before do it now – I cannot stress the importance of this enough.

vitamin d levels
Sources

How Vitamin D Performance Testing Can Help Optimize Your Health

A robust and growing body of research clearly shows that vitamin D is absolutely critical for good health and disease prevention. Vitamin D affects your DNA through vitamin D receptors (VDRs), which bind to specific locations of the human genome. Scientists have identified nearly 3,000 genes that are influenced by vitamin D levels, and vitamin D receptors have been found throughout the human body.

Is it any wonder then that no matter what disease or condition is investigated, vitamin D appears to play a crucial role? This is why I am so excited about the D*Action Projectby GrassrootsHealth. It is showing how you can take action today on known science with a consensus of experts without waiting for institutional lethargy. It has shown how by combining the science of measurement (of vitamin D levels) with the personal choice of taking action and, the value of education about individual measures that one can truly be in charge of their own health.

In order to spread this health movement to more communities, the project needs your involvement. This was an ongoing campaign during the month of February, and will become an annual event.

To participate, simply purchase the D*Action Measurement Kit and follow the registration instructions included. (Please note that 100 percent of the proceeds from the kits go to fund the research project. I do not charge a single dime as a distributor of the test kits.)

As a participant, you agree to test your vitamin D levels twice a year during a five-year study, and share your health status to demonstrate the public health impact of this nutrient. There is a $65 fee every six months for your sponsorship of this research project, which includes a test kit to be used at home, and electronic reports on your ongoing progress. You will get a follow up email every six months reminding you “it’s time for your next test and health survey.”

Vitamin D Kit
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