SUBtitle:  Cancer fighting foods – easy choices

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SHORT NOTES: Habitual coffee consumption was associated with lower risks of many medical conditions; cancer fighting foods-  the more color, the more nutrients, Carrying extra pounds increases the risk for multiple cancers, eating tomatoes to reduced risk of several types of cancer, including prostate cancer, resveratrol, Water …Approximately Half of Total Protein Intake by Adults must be Animal-Based to Meet Non-Protein Nutrient-Based needs??? Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women;  Drinking water with a high concentration of calcium and magnesium, particularly magnesium, may lower the risk of stroke ; Fiber supplementation is effective in improving constipation;  semaphorin 3A – a protein  that maintains the balance of the immune system, can help treat autoimmune or inflammatory diseases like lupus, rheumatoid arthritis, asthma, MS, and IBD; 41-year-old Nir’s muscles deteriorated, he was diagnosed with an autoimmune disease called Guillain-Barre syndrome and transfusion and plasma replacement restored Nir’s life; conditions that harm kidneys-Anorexia Nervosa, High Blood Pressure, High Cholesterol; many back pain sufferers deal with chronic pain-Regenerative Orthopedic physicians utilize regenerative injection therapies to stimulate the body to repair the ligaments. Platelet Rich Plasma and Stem Cell Therapy, stimulates the body to heal itself . how to lose 100 lbs or more, Go Big for Breakfast, If you haven’t seen a change for 3 months, then it’s time to revisit your diet and exercise plan; wake up sharp-move alarm clock out of reach, drink coffee, exercise; Cirrhosis warning signs-Your skin may start to itch, look more yellow, and bruise more easily- SAMe protects your liver from the effects of alcohol.

LONG NOTES:

Habitual coffee consumption was associated with lower risks of many medical conditions, especially those in the cardiometabolic and gastrointestinal systems and those related to alcohol use and estrogen regulation.

WebMD-cancer fighting foods-  the more color, the more nutrients, Carrying extra pounds increases the risk for multiple cancers, on the breakfast table. fortified breakfast cereals and whole wheat products are good sources of folate that fights cancer. So are orange juice, melons, strawberries, asparagus and eggs. You can also find it in beans, sunflower seeds, and leafy green vegetables like spinach or romaine lettuce. Pass Up the Deli Counter. some studies have linked eating tomatoes to reduced risk of several types of cancer, including prostate cancer.  tea, especially green tea, Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory properties. limit alcohol to no more than two drinks per day if you are a man and one drink a day if you are a woman. Water not only quenches your thirst, but it may protect you against bladder cancer. Beans are so good for you, it’s no surprise they may help fight cancer, too. Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. Curcumin is the main ingredient in the Indian spice turmeric and a potential cancer fighter. Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk. Strawberries and raspberries have a phytochemical called ellagic acid. This powerful antioxidant may actually fight cancer in several ways at once, The potent antioxidants in blueberries may have wide value in supporting our health, starting with cancer. Sugar may not cause cancer directly. But it may displace other nutrient-rich foods that help protect against cancer.

Approximately Half of Total Protein Intake by Adults must be Animal-Based to Meet Non-Protein Nutrient-Based Recommendations with Variation Due to Age and Sex. Shifting towards a more plant-based diet, as promoted in Western countries, will reduce the animal protein contribution to total proteins. Such a reduction may not only impair protein adequacy, but also the adequacy in other nutrients.

Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women.  Given that there was high compliance and retention at the 50 g dosage over 12 months, we propose that the 50 g dose represents a valuable non-pharmacological treatment strategy that can be used to preserve hip BMD in postmenopausal females and possibly reduce hip fracture risk

Drinking water with a high concentration of calcium and magnesium, particularly magnesium, may lower the risk of stroke in postmenopausal women.   only drinking water magnesium, not calcium, remained associated with ischemic stroke.  So get enough magnesium.

Fiber supplementation is effective in improving constipation. Particularly, psyllium, doses above 10 g/d and treatment duration of at least 4 weeks appear optimal.

Researchers from Haifa’s Bnai Zion Medical Center and Israel’s Technion Institute have developed semaphorin 3A – a protein  that maintains the balance of the immune system. It can help treat autoimmune or inflammatory diseases like lupus, rheumatoid arthritis, asthma, MS, and IBD.
https://www.jpost.com/health-and-wellness/article-711301
https://www.gov.il/he/departments/b-zion-health-center/govil-landing-page

A mystery illness caused 41-year-old Nir’s muscles to deteriorate and eventually Nir collapsed, paralyzed. At Hadassah Ein Kerem Hospital, Nir was quickly diagnosed with an autoimmune disease called Guillain-Barre syndrome. A transfusion and plasma replacement restored Nir’s life.
https://www.israelnationalnews.com/news/356063

WedMD-conditions that harm kidneys-Anorexia Nervosa, High Blood Pressure, High Cholesterol,

many back pain sufferers deal with chronic pain. Regenerative Orthopedic physicians utilize regenerative injection therapies to stimulate the body to repair the ligaments. Our bodies have exceptional regenerative capabilities. The regenerative medicine approach triggers the body to strengthen the tissue on its own. Regenerative Orthopedics, such as Prolotherapy, Platelet Rich Plasma and Stem Cell Therapy, stimulate the body to heal itself.

An Answer for Nagging Back Pain?

WebMD-how to lose 100 lbs or more, Go Big for Breakfast, 350-400 calories with at least 25 grams of protein,  Save your food photos in a daily file, use My Fitness Pal to track what s/he ate and how much, eat one regular meal per day and swap the others for special shakes, soups, or bars, Make a grocery list, Weight Watchers fan club, Try Physical Therapy, Work Your Muscles, Get in the Pool, Get Checked for Sleep Apnea, Ask About Weight Loss Medicine-Once you’ve lost 5% to 10% of your weight, your body makes adjustments to fight losing any more. The scale won’t move, no matter what you do. Try not to think “failure.” Instead, give yourself credit for not adding pounds. If you haven’t seen a change for 3 months, then it’s time to revisit your diet and exercise plan.

WebMD-wake up sharp-move alarm clock out of reach, get a lot of light, have an exciting start to your day, drink coffee, exercise,  an egg with a piece of whole-grain toast or a cup of yogurt with berries,

WebMD Cirrhosis warning signs- As your cirrhosis gets worse, you might start to feel more tired and less hungry. Your skin may start to itch, look more yellow, and bruise more easily. Your pee may darken, and your belly and legs might swell from extra fluid. Some people get nauseated and foggy-brained and start to forget things. you’re more likely to get it if you’re overweight or have diabetes, high cholesterol, or high blood pressure. Drugs like methotrexate for arthritis and isoniazid for tuberculosis can hurt your liver and lead to cirrhosis. Note that SAMe protects your liver from the effects of alcohol.

See past newsletters here

SHORT NOTES: Music therapy verified for pain, positively affecting mood, relieving stress, and relaxing the body; The microbiome boosts the immune system and reduces risk of diabetes; Omega-3 supplements are neuroprotective and enhance memory; Roc is taking 500 mg daily of a Urolithin A supplement. See all supplements Roc takes here.; Genome-editing drugs that make precise corrections to DNA are entering clinical trials for cardiovascular and haematological diseases; warning signs of ovarian cancer; Signs You’re Not Getting Enough Vitamin B6; Is Taking a Weight-Loss Drug Right for You? [very unlikely for anyone]

LONG NOTES:

Science 8 July, pg 155-Music therapy verified for pain, positively affecting mood, relieving stress, and relaxing the body; pg 164-The microbiome boosts the immune system and reduces risk of diabetes; pg.166-Omega-3 supplements are neuroprotective and enhance memory.

Roc is  taking a Urolithin A supplement.  Nutrition Investigator now takes 500 mg in the morning. The supplement is a pomegranite extract. Dietary sources of urolithin A include pomegranate, strawberries, blackberries, walnuts, chestnuts, pistachios, and brewed tea, which contain ellagic acid and/or ellagitannins. Urolithin A is a natural food metabolite of the gut microbiome that has been shown to stimulate mitophagy and improve muscle function in aged animals and in models of muscular dystrophy, while also being safe, bioavailable, and able to induce mitochondrial gene expression in older adults. Experimental models consistently show that UA increases mitophagy and mitochondrial function and blunts excessive inflammatory responses. UA increased biomarkers of mitochondrial function in preclinical models of aging and in healthy elderly people.  See all supplements Roc takes here.

Genome-editing drugs that make precise corrections to DNA are entering clinical trials for cardiovascular and haematological diseases.

AARP – warning signs of ovarian cancer: If you experience bloating, have pain or discomfort in your belly or feel full after eating a small amount, you may assume you have heartburn, gas or another digestive problem. That may indeed be the case. But if you’re a woman over 55, you should check in with your gynecologist, Ovarian cancer has sometimes been called the silent killer, because it’s often not detected until it’s too late to be cured. 1.  Bloating 2.  Abdominal or pelvic discomfort 3. Difficulty eating, or feeling full quickly 4.  Change in your bathroom habits 5.  Abdominal swelling

AARP-Signs You’re Not Getting Enough Vitamin B6-Flagging Energya scaly, itchy rash, Dry, Cracked Lips, Weak Immune System, Numb Hands or Feet, Moms-to-be need more B6 in their diet than anyone else, Foggy Brain, Low B6 may play a role in your chances of having cancer, If you’re over age 50, you need at least 5 times as much: 1.7 milligrams a day for men and 1.5 milligrams for women. Pregnant women need it most of all — 1.9 milligrams a day.

AARP: Is Taking a Weight-Loss Drug Right for You? Several prescription medications have been approved for long-term use by the U.S. Food and Drug Administration (FDA) to help treat obesity. it’s a class of injectable drugs that mimic a hormone called glucagon-like peptide-1 (GLP-1)  semaglutide (brand name Wegovy), which is one of these new GLP-1 drugs, shed, on average, about 15 percent of their body weight over the course of several months, only about 1 percent of qualifying adults are prescribed an anti-obesity medication,  The newer GLP-1 drugs can ring in at around $1,300 a month

Cartoon End Note

Substitutes for a healthy diet

Pasta-Zucchini

Chips-Carrots

Milk-Almond Milk

Rice-Cauliflower

Butter-Sadness

Cheese-Nope

Tacos-this is stupid

I’m not doing it!

July 9, 2022 Nutrition notes

See past newsletters here
“Today the Supreme Court of the United States expressly took away a constitutional right from the American people that it had already recognized…This is a sad day for the country in my view.” -Kevin Fickenscher and Joe Biden are right!!! Every national medical/hospital/nurses association agrees. Judges and politicians must not practice medicine!

Thanks for reading Nutrition Investigator! Subscribe for free to receive new posts and support my work.

Lots of nutrition news this week. May healthy diet and thoughts relieve this stressful week. Welcome to new readers. Please share this with your friends so they can stay healthier.

SHORT NOTES: Roc is considering taking Urolithin A supplements, which improve mitochondrial health, reduces cartilage degeneration, and alleviates pain in osteoarthritis; Roc is considering no longer taking leucine, to lower mTOR activation, and instead eat fish, nuts, beans, cheese; higher blood levels of Omega 3 DHA results in a nearly 50% reduction in the likelihood of developing Alzheimer’s disease; coffee consumption may be protective of kidney function; New skin for old, Scientists reversed the aging of skin cells – even generating new blood vessels and improving age-related biomarkers; Human age reversal: Fact or fiction?  the metabolite alpha-ketoglutarate seems very useful; almost all older COVID-19 patients had damage to the brain; social defeat activates brain to promote sleep and reduce anxiety; the Krebs Cycle (citric acid cycle) is the real origin and key of life; The microbiome and gut homeostasis shows how birth and diet rich in vegetarian and fiber-rich foods promote a healthy microbiome, while antibiotics, red meat, fast foods, and saturated fats cause cancer, obesity, and even neurological disorders; Red meat consumption is associated with type 2 diabetes risk; Easy ways to keep your mind sharp; Both Short and Long Sleep Durations are Risk Factors for Sarcopenia; Subcutaneously-Administered Infliximab in the Management of Rheumatoid Arthritis, Crohn’s, and other conditions; Saffron for potential neuroprotective and anti-neuroinflammatory applications in brain disorders; The 10 most searched-for herbs/supplements of 2018 are chaga mushroom, turmeric, ashwagandha, reishi mushroom, graviola, AHCC, boswellia, dandelion, green tea, and Coriolus versicolor; [SLEEP APNEA:Rather than stabilize breathing during sleep, Beta-Oxy increases loop gain, which is likely to be deleterious for most people with Obstructive Sleep Apnea; The high risk of obstructive sleep apnea before pregnancy may increase the risk for gestational diabetes; Vaccination Against COVID-19 in Older Adults is not affected by Obstructive Sleep Apnea]

LONG NOTES:

Roc is considering taking Urolithin A supplements. These findings indicate that Urolithin A promotes joint mitochondrial health, alleviates OA pathology, and supports Urolithin A’s potential to improve mobility with beneficial effects on structural damage in joints.  Urolithin A improves mitochondrial health, reduces cartilage degeneration, and alleviates pain in osteoarthritis. Urolithin A (UA) is a gut microbiome-derived natural compound that only 40% of people can naturally convert from dietary precursors at meaningful levels. Positive effects of direct UA administration in health, aging, and age-related conditions have been identified in several recent studies. No statistical differences in adverse events were observed between the 2 groups. Conclusions and Relevance This randomized clinical trial found that urolithin A supplementation was safe and well tolerated in the assessed population.

Roc is considering no longer taking leucine. Someone in GRG thinks one should not supplement leucine or BCAAs.  It’s more important to try to minimize the aging of the body and the muscles by maintaining low average mTOR activation for decades than it is to try to build a lot of muscle to prevent sarcopenia at the potential cost of accelerating systemic aging of the body. There will be more powerful options such as gene therapies and more to improve health. However these therapies will be harder to create and more needed for fixing the damages resulting from overactive mTOR than they will be for increasing muscle mass to prevent sarcopenia. Note that sarcopenia is a much easier problem to solve later on in life than reversing the damages resulting from excessive mTOR activation because increasing muscle growth in an old person is far more simple than fixing cellular damages caused by excessive mTOR. Not to mention that the latter harm will be seen in most parts of the body not just in the skeletal muscles. The opposite point of view is promoted by Peter, who  does a nice explanation of how leucine is the most important trigger and talks about how it is short lived. High leucine foods include cheese, soybeans, beef, chicken, pork, nuts, seeds, fish, seafood, and beans.  Roc’s initial conclusion: eat fish, nuts, beans, cheese.

In a new study reported in Nutrients, higher blood levels of Omega 3 DHA results in a nearly 50% reduction in the likelihood of developing Alzheimer’s disease compared to those who had lower levels.

There is a new report in the journal Kidney International Reports noting that coffee consumption may be protective of kidney function.

COVID & Impact On The Brain – One of the issues us “older folks” are concerned with is the potential impact of COVID-19 on brain function. A new study out of the United Kingdom Biobank databased documents important changes as reported in the April 2022 issues of Nature. They studied individuals who had previously had an MRI (brain scan) as part of general longitudinal study of aging and who had experienced a COVID-19 infection. 401 cases of COVID-19 patients were compared to 384 controls that were matched for socioeconomic status, health status, age, sex, ethnicity and other factors. The COVID-19 patients had important changes in the brain, including: damage to the olfactory (= smell function) cortex, reduction in gray matter in the frontal cortex over the eyes and the areas around the hippocampal gyrus, general reduction in overall brain size, AND – most importantly – greater cognitive decline. So, the conclusion was that a COVID-19 infection definitely caused changes in the brain in areas that have been shown to exhibit clinical signs as well (e.g. loss of smell, confusion, etc.).

Science 1 July – pg 27-social defeat activates brain to promote sleep and reduce anxiety;pg 39-the Krebs Cycle (citric acid cycle) is the real origin and key of life, not genetics. When something dies, the DNA is still there. It is the TCA cycle that stops! A book review of Transformer: The Deep Chemistry of Life and Death! Pg 44-The microbiome and gut homeostasis. Shows how birth and diet rich in vegetarian and fiber-rich foods promote a healthy microbiome, while antibiotics, red meat, fast foods, and saturated fats causecancer, obesity, and even neurological disorders.

Development and validation of a metabolite score for red meat intake: an observational cohort study and randomized controlled dietary intervention. Red meat consumption is associated with type 2 diabetes risk

WebMD: How to keep your mind sharp: stream your favorite playlist, a friendly 10-minute chat, laugh, walk outside, learn something new, don’t multitask, meditate, work up a sweat, rest, eat wisely,  fruits, veggies, legumes, fish, and “good” fats are brain food, talk to your doctor about your health and mental function.

Subcutaneously-Administered Infliximab in the Management of Rheumatoid Arthritis, Crohn’s, and other conditions.  The first subcutaneous (SC) formulation of infliximab CT-P13 has been authorized for the treatment of rheumatoid arthritis (RA) in Europe in 2019. Later, in 2020, approved indications were extended also to ankylosing spondylitis, psoriatic arthritis, psoriasis, Crohn’s disease (CD) and ulcerative colitis (UC).  The patient can self-inject the medicine at home without going to the hospital.

Rather than stabilize breathing during sleep, Beta-Oxy increases loop gain, which is likely to be deleterious for most people with OSA. The Combination of Betahistine and Oxybutynin Increases Respiratory Control Sensitivity (Loop Gain) in People with Obstructive Sleep Apnea: A Randomized, Placebo-Controlled Trial

Both Short and Long Sleep Durations are Risk Factors for Sarcopenia in Suburban-Dwelling Older Chinese Individuals: A 3-Year Longitudinal Study

The high risk of obstructive sleep apnea before pregnancy may increase the risk for gestational diabetes mellitus during pregnancy. Sleep Disturbances Before Pregnancy and Subsequent Risk of GestationaL Diabetes Mellitus

Vaccination Against COVID-19 in Older Adults is not affected by Obstructive Sleep Apnea

New skin for old. Scientists at Haifa’s Rambam Health Care Campus and Israel’s Technion Institute reversed the aging of skin cells by grafting aged human skin in lab tests. The skin rejuvenated – even generating new blood vessels and improving age-related biomarkers. It represents a breakthrough for research into aging.

The Integrative Medicine Service at Memorial Sloan Kettering Cancer Center developed and maintains About Herbs (www.aboutherbs.com), which provides summaries of research data including purported uses, adverse effects, and herb-drug interactions for about 284 dietary supplements. The 10 most searched-for herbs/supplements of 2018 are chaga mushroom, turmeric, ashwagandha, reishi mushroom, graviola, AHCC, boswellia, dandelion, green tea, and Coriolus versicolor.

Human age reversal: Fact or fiction?  Although rigorous clinical trials are needed to validate these initial findings, existing data suggest that aging clocks are malleable in humans.  the metabolite alpha-ketoglutarate seems very useful.

Saffron for potential neuroprotective and anti-neuroinflammatory applications in brain disorders

July 2, 2022 Nutrition Notes – Independence from worrying about valid nutrition and health information!

See past newsletters here

I hope you had time to review the SUBJects of last year’s nutrition notes.

“Only about 20% of the variation in biological aging and lifespan is due to genetics.”” until research resolves this matter, persons with type 2 diabetes or pre-diabetes would be better off avoiding isolated BCAA supplements.” -Muscles Matter, a very informative book by Christopher.Oliver@scu.edu.au

SHORT NOTES: “You’re only as young as you feel; music may be a promising tool for reducing stress, anxiety, and depression; 4 Warning Signs of Melanoma That Are Easy to Miss; How to Fight the Aging Process-skin products, Regular exercise, keep lists,…; discovery how neurons in the brain stored memories; Three centenarians tell of life; 10 foods to relieve stress; People with high blood pressure who take fish oil 14% less likely to die early from heart issues.

LONG NOTES:

Feel young to stay young. Researchers from Israel’s Bar-Ilan University have proved the saying “You’re only as young as you feel”. They tracked 194 Israelis aged 73-84 rehabilitating from osteoporotic fractures or stroke. Patients who felt younger (their subjective age) at admission had better functional independence at discharge.

AARP-4 Warning Signs of Melanoma That Are Easy to Miss,  moles that stand out — those that are darker than the rest, have changed recently or are more oddly shaped, in places the sun doesn’t shine,  Red, white and blue hues, Spots on the skin that bleed or itch.

Some scientific research indicates music may be a promising tool for reducing stress, anxiety, and depression for individuals living with Alzheimer’s disease, as well as for their caregivers.

WebMD-Fight the Aging Process-skin products, like moisturizers or prescription retinoids, might make wrinkles less noticeable, keep showers or baths to less than 10 minutes and to use warm water instead of hot. Then put a heavy, oil-based moisturizer all over your body right away, Regular exercise, like walking, gardening, or swimming, can help, too. Aim for at least 30 minutes a day (Investigator sources state 5 hrs per week), You may need to lean on a few tricks, like keeping lists, following a routine, and putting items in a set place. But some habits also help you keep your memory sharp. For example, being around friends and family often has been shown to boost your brain power. Regular exercise and eating healthy foods are key, too, you can counter that slower metabolism by being more active and watching what and how much you eat, Talk with your partner about how you’re feeling and if you want to try different ways to be intimate, Strengthen the bladder with Kegel exercises — squeeze your muscles as if you’re trying to hold in urine — 10 to 15 times,  three times a day, try breaking out of your daily schedule, To avoid feeling isolated, make it part of your daily routine to talk with friends, a pet, or write a letter to someone, Checkups are key even if you don’t have a health condition,

Twenty months ago scientists at Israel’s Technion Institute discovered how neurons in the brain stored memories of how to make the body move. Now they have identified what parts of the neuron (dendrites and axons) are responsible, and the sequence in which they work.

Three centenarians tell of life:

AARP-10 foods to relieve stress: sweet potatoes, spinach, avocadoes, squash, bell peppers, black eyed beans, eggs, beets, broccoli, almonds (they have B and C vitamins, Mg, and tryptophan 10

People with high blood pressure who take fish oil 14% less likely to die early from heart issues. People with high blood pressure who used fish oil had a significantly lower risk of diabetes, coronary heart disease, and early death from any cause, according to a study reported in the European Journal of Nutrition on May 19, 2022.1

SUBtitle: a measure of inflammation was inversely and independently associated with relative handgrip strength.

See past newsletters here

SHORT NOTES: Best for health is fasting and eating only at bedtime; LRRK2 inhibitors are in late-stage clinical studies as a promising disease-modifying therapeutic target for Parkinson’s Disease; 10 ways to burn more calories- Build Muscle, High-intensity exercise, drink more water, caffeine, …; a measure of inflammation was inversely and independently associated with relative handgrip strength; Weight loss after age 50- Loss of muscle mass, Slower metabolism, Hormonal changes,: A less-active lifestyle, Change in sleep habits; why we lose our memory- Lack of Sleep, Drugs that sedate you, like sleep aids and tranquilizers…;  Glutamine controversial as a supplement;

 High-velocity resistance training mitigates physiological and functional impairments in middle-aged and older adults;  Vitamin D supplementation is associated with slower epigenetic aging; 5 things for over 50 medicine cabinet – for pain relief, Tylenol…; psychological aging and on how AI can help you get happier.

LONG NOTES:

Science 10 June 22 pg 1159 Caloric restriction, fasting, and healthspan clarified. Both caloric restriction, fasting, and eating times affect results. Best is fasting, eating only at bedtime.  Though eating several times during the night is only slightly less effective.

Science 10 June 22 pg1180-LRRK2 inhibitors are in late-stage clinical studies as a promising disease-modifying therapeutic target for Parkinson’s Disease.

WebMD 10 ways to burn more calories- Build Muscle, High-intensity exercise, drink more water, caffeine, a small meal or snack every 3 to 4 hours keeps your metabolism cranking, Spicy foods have natural chemicals that can kick your metabolism into a higher gear, body burns many more calories digesting protein than it does eating fat or carbohydrates, body burns many more calories digesting protein than it does eating fat or carbohydrates, drinking 2 to 4 cups of green tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Serum high sensitivity C-reactive protein level (a measure of inflammation) was inversely and independently associated with relative handgrip strength. Our findings indicate that low-grade inflammation is inversely associated with muscle strength in postmenopausal women.

AARP: Weight loss after age 50- Hurdle 1: Loss of muscle mass, Hurdle 2: Slower metabolism, Hurdle 3: Hormonal changes, Hurdle 4: A less-active lifestyle, Hurdle 5: Change in sleep habits- sleep-deprived participants not only ate more the next day, but they also reached for high-calorie fare.

WebMD: why we lose our memory- Lack of Sleep, Drugs that sedate you, like sleep aids and tranquilizers, can weaken your memory, as you might imagine. But so can less obvious culprits, like blood pressure meds, antihistamines, and antidepressants, diabetes, Genes  help determine when and if your memory starts to fade and whether you get dementia, Alzheimer’s, the most common form of dementia, doubles every 5 years after age 65, smoking, Plaque builds up in your arteries and slows blood flow to your brain and other organs, called atherosclerosis, hypertension,

Glutamine Availability Regulates the Development of Aging Mediated By mTOR Signaling and Autophagy. Glutamine is a conditionally essential amino acid involved in energy production and redox homeostasis. Aging is commonly characterized by energy generation reduction and redox homeostasis dysfunction. Various aging-related diseases have been reported to be accompanied by glutamine exhaustion. Glutamine supplementation has been used as a nutritional therapy for patients and the elderly. we found that long-term glutamine deprivation activates the Akt-mTOR pathway, together with the suppression of autolysosome function. However, the inhibition of the Akt-mTOR pathway effectively rescued the autophagy impairment and cellular senescence caused by glutamine deprivation.

I would advise against taking glutamine as a means to reduce mTOR signaling. Glutamine supplementation is more likely to have the opposite effect and increase rather than decrease mTOR activation. Glutamine is well known to be one of the amino acids that can increase mTOR activation. Further support from this comes from the study below that indicates that reduced uptake of glutamine into cells results in lower mTORC1 activity in mouse cells.

High-velocity resistance training mitigates physiological and functional impairments in middle-aged and older adults with and without mobility-limitation

Vitamin D supplementation is associated with slower epigenetic aging. Especially older people are at risk for vitamin D deficiency and therefore exposed to its potentially harmful consequences.

AARP 5 things for over 50 medicine cabinet – for pain relief, Tylenol, nonsteroidal anti-inflammatory drugs (NSAIDs) — which include ibuprofen (Advil) and naproxen (Aleve) — can raise bleeding risks in the gastrointestinal tract, damage the kidneys and raise blood pressure, (Tums, Rolaids) are “perfectly safe for heart burn, (Zyrtec), (Claritin), (Allegra) for allergies, best cure for a cough is hot tea with honey, ice water or dark chocolate, First-aid fixes- Adhesive bandages, gauze, antibiotic ointment, calamine lotion, hydrocortisone cream

we just published a paper on psychological aging and on how AI can help you get happier: We present a deep learning model of human psychology that can predict one’s current age and future well-being. We used the model to demonstrate that one’s baseline well-being is not the determining factor of future well-being, as posited by hedonic treadmill theory. Further, we have created a 2D map of human psychotypes and identified the regions that are most vulnerable to depression.

SUBtitle: Men with higher intake of dairy had a 62% higher risk of prostate cancer

See past newsletters here

SHORT NOTES: AARP -Sex after 50-People in their 20s are having less sex now than ever before, so it’s possible that you’re as active, or more so, as the average millennial; Men with higher intake of dairy foods, but not nondairy calcium, had a 62% higher risk of incident prostate cancer; Glycerate from intestinal fructose metabolism induces islet cell damage and glucose intolerance; men-check-up, prostate, lung, and colorectal cancer screening, Mental health support, Heart-healthy lifestyle; Best foods to protect your heart: Take in Seeds, Legumes, and Nuts, Choose Quality, Not Quantity; OPT is the only FDA approved light treatment for dry eye disease; Genome sequencing for $100; link the payer to the provider to improve quality of patient care at lower cost, with efficient workflow, fast diagnoses, and proactive prevention; About 80% of people would take a pill to extend healthy life by 10 yrs, low scores on good attitudes were from age 40-49, 40-80% rate health very good or excellent; Arthritis pain relief- 1. Stay physically active 2. Maintain a healthy weight 3. Clean up your diet 4. Stay hydrated…Excess weight, family history, and prolonged sitting or standing increase a person’s risk for developing varicose veins…

LONG NOTES:

AARP -Sex after 50-People in their 20s are having less sex now than ever before, studies show, so it’s possible that you’re as active, or more so, as the average millennial. About a third of us are getting busy several times a week, one survey found. 91 percent of men and 86 percent of women in their 50s report being sexually active. Sex boosts our immune systems, improves self-esteem, decreases depression and anxiety, relieves pain, encourages sleep, reduces stress and increases heart health. Take these steps to revitalize your sex life.

1. CONNECT EMOTIONALLY 2. ADDRESS VAGINAL DRYNESS 3. EMPHASIZE FOREPLAY 4. DON’T LET ED KEEP YOU DOWN 6. CONSIDER ESTROGEN 7. THINK ABOUT LASERS

A treatment called fractional laser therapy can help reduce vaginal dryness without estrogen. It works like this: A laser creates tiny superficial burns in the vaginal canal. As the area heals, this leads to fresher collagen development and increased blood supply, which makes the area more elastic and responsive, Kavaler explains. (She cautions against vaginal rejuvenation surgery, which is a cosmetic procedure: “It can reduce sensitivity in the area and can make orgasms even more difficult to achieve or, in some cases, sexual intercourse permanently painful.”)

8. CONFRONT INCONTINENCE ISSUES

In a national poll of more than 1,000 women, nearly half of those over age 50 reported bladder leakage during sex. The primary reason: Sexual stimulation puts pressure on the bladder and urethra. If you’re hoping to get lucky in the hours ahead, avoid consuming beverages or foods with caffeine, such as coffee and chocolate; caffeine stimulates the bladder and acts as a diuretic (citrus fruits and juices are diuretics, too). Men whose prostates have been removed can also experience incontinence during sex. This condition, known as climacturia, can be treated in a number of surgical and nonsurgical ways. Plus, medications such as Ditropan and Vesicare can decrease urination frequency.

9. TURN DOWN TESTOSTERONE

Glycerate from intestinal fructose metabolism induces islet cell damage and glucose intolerance

Men with higher intake of dairy foods, but not nondairy calcium, had a 62% higher risk of incident prostate cancer compared with men having lower intakes.

June is Men’s Health Month, Yearly check-up, prostate, lung, and colorectal cancer screening, Mental health support, Heart-healthy lifestyle

WebMD-Best foods to protect your heart: Take in Calories. Use up Calories, Take in Seeds, Legumes, and Nuts, Take in Plenty of Fruits and Vegetables, Eat Seafood, Choose Whole Grains, Most people who are at risk of heart disease can safely eat up to six eggs (Vitamins A, B12, and E, as well as protein and selenium) a week as part of their diet, Reduce Unhealthy Fats, Limit Salt/Sodium Intake (if you are in 50% of people who are salt-sensitive), Choose Quality, Not Quantity

OptiLight Optimal Pulse Technology (OPT) is the only FDA approved light treatment for dry eye disease, with 49 million US sufferers.
https://lumenis.com/medical/eye-care-products/optilight

Genome sequencing for $100.

The goal of Israel’s Vim is to help change US medical care from “sick care” to “health care”. Vim links the payer to the provider to improve quality of patient care at lower cost, with efficient workflow, fast diagnoses, and proactive prevention. Read how the Israeli system differs from the US system.

AARP Truth about aging survey results – About 80% of people would take a pill to extend healthy life by 10 yrs, low scores on good attitudes were from age 40-49, 40-80% rate health very good or excellent, 55-80% get restful sleep, have healthy heart, maintain healthy weight, have physical stamina, 44% over 80 do strength training, good life was defined as sharp brain, close relationships, and independence, 25 to 52% rate finances very good or better, age 70+ has 60% rating quality of life highest age 18-50 less than 25% do, very few people are afraid of death, less than 11% over age 60.

AARP Arthritis pain relief- 1. Stay physically active 2. Maintain a healthy weight 3. Clean up your diet 4. Stay hydrated 5. Manage your pain ice after exercise and a compression. If it persists, over-the-counter anti-inflammatories (ibuprofen and naproxen) and pain relievers (acetaminophen).

AARP varicose veins- Excess weight, family history, and prolonged sitting or standing increase a person’s risk for developing varicose veins. So can age. Elevating the legs, avoiding prolonged standing, and wearing compression stockings to keep the blood moving can provide relief from symptoms and might even prevent them from getting worse.

SUBtitle: our nation’s doctors are quitting:

I report many health concerns you may have for which I have previously reported resolutions, and am not taking the time to insert links to my website, though I am paying to get a good search command installed soon.  But for instance, to maintain telomeres, control inflammation,  and eat variety of foods, I hope you are conscious of each precious moment.

See past newsletters here

SHORT NOTES: Ask your doctor if you should stop taking aspirin regularly for your heart ; our nation’s doctors are quitting: The 7 reasons; immune cells impede repair of old neurons, so older people who do not control chronic inflammation do not heal neurons; eating a variety of foods is important for a healthy microbiome; one may not benefit from anti-inflammatory pills as upregulating inflammatory genes is important to resolve short term pain so it does not become persistent; The use of flavonoids could be a potential tool for the prevention of muscle loss; CDC reports 40% of Americans are at risk of heart disease from inactivity, 34% from obesity, heart disease kills more women than all forms of cancer; from Rolf-I often consume mixed berries (raspberries, blackberries and blueberries) rather than straight blueberries to obtain additional kaempferol, for tight iron chelation… Small molecules of herbal origin [traditional Chinese medicine (TCM) plants]  have potential for treatment of OA; The key hallmark of organismal aging are age-related diseases;  cancer symptoms-skin spot changes, coughing up or toilet blood, breast lumps…; how to remove skin tags…; there is a direct connection between telomere shortening and brain dysfunction; doctors are making the link between the gut and several health issues. We created two guides to help people understand the connection between gut health and medical conditions like allergies or anxiety; warning signs of macular degeneration-just take AREDsII;  to lower triglycerides- The worst offenders are sugary foods and foods high in saturated fat…;  Pros and cons of BCAA supplementation: My compromise is 1g leucine per day.

LONG NOTES:

I have decided to stop taking aspirin regularly that was once thought good for one’s heart- From Kevin Fickenscher: The regular consumption of aspirin – either regular or baby-aspirin offers “…little benefit for most healthy people, and…it may contribute to a risk of bleeding in your stomach or brain that goes up as you get older.” From  U.S. Preventive Service Task Force

From Kevin Fickenscher: 18% of healthcare workers have quit their jobs since the start of the pandemic.  In fact, 20% of physicians and 40% of nurses intend to leave practice completely.

Why our nation’s doctors are quitting: The 7 reasons outlined in the article include:

1.     Feeling burned out

2.     Chaotic work environments

3.     Spending too much time on bureaucratic tasks

4.     Frustration with the electronic medical record

5.     Lack of effective teamwork

6.     Too heavy of a workload

7.     Lack of shared values with organization leadership

Science 13 May 2022 pg 694, immune cells impede repair of old neurons, so older people who do not control chronic inflammation do not heal neurons; pg 697, a new method can track protein expression in the microbiome, showing that eating a variety of foods is important, pg 709, one may not benefit from anti-inflammatory pills as upregulating inflammatory genes is important to resolve short term pain so it does not become persistent;

The use of flavonoids could be a potential tool for the prevention of muscle
loss. Their effects on metabolism and on mitochondria function suggest
their use as muscle regulators. Beneficial Effects of Flavonoids on Skeletal Muscle Health: A Systematic Review and Meta-Analysis.

CDC reports 40% of Americans are at risk of heart disease from inactivity, 34% from obesity, heart disease kills more women than all forms of cancer,

This is a great overview article including pathways for each polyphenol type.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398525/
The question is how to best use this knowledge to determine which combination and what dosing is best for each person.  I often consume mixed berries (raspberries, blackberries and blueberries) rather than straight blueberries to obtain additional kaempferol, for tight iron chelation, which is not generally found in blueberries.   Hesperidin in orange rinds and genistein in soy chelate copper+2 ions 100 times more tightly than most other common polyphenols, likely protecting you from Fenton free radicals produced by copper oscillating between +1 and +2 oxidation states.  Rolf!!

Small molecules of herbal origin [traditional Chinese medicine (TCM) plants]  have been reported to show potent anti-inflammatory, anti-catabolic, and anabolic effects, implying their potential for treatment of OA.

Hallmarks of cancer and hallmarks of aging.  The key hallmark of organismal aging, from worms to humans, are age-related diseases. In addition, hallmarks of aging can be arranged as a timeline, wherein initial hyperfunction is followed by dysfunction, organ damage and functional decline.

WebMD-cancer symptoms-skin spot changes, coughing up or toilet blood, breast lumps, constant bloating, urinary changes, swollen lymph nodes when no cold, trouble swallowing, lasting red or white patches in mouth, rapid weight loss, long duration fever, fatigue, or indigestion

AARP: how to remove skin tags- A skin tag that’s infected or inflamed should come off. Otherwise, you don’t need to remove it unless you don’t like the way it looks. First, make sure your scissors are sterile. Prepare yourself for a bit of bleeding after you snip. Have some gauze ready to stop it.

Here is a new study that shows a direct connection between
telomere shortening and brain dysfunction. Differences between multimodal brain-age and chronological-age are linked to telomere shortening https://doi.org/10.1016/j.neurobiolaging.2022.03.015

The microbiome is one of the most interesting places in science. Just now, doctors are making the link between the gut and several health issues. We created two guides to help people understand the connection between gut health and medical conditions like allergies or anxiety:

· https://knowyourdna.com/gut-health-and-anxiety/

· https://knowyourdna.com/gut-health-and-allergies/

Given how all of us have guts and gut health, we made a point of including things like:

· The gut/brain axis

· How to get rid of anxiety through the gut

· What causes food allergies?

· How to treat allergies

WebMD-warning signs of macular degeneration-just take AREDsII and stop worrying about it.

WebMD-to lower triglycerides- If you often eat more calories than you burn - like many of us do - your triglycerides may start to inch up. The worst offenders are sugary foods and foods high in saturated fat, like cheese, whole milk, and red meat. Say No to Sugar. Learn to spot added sugars on food labels. Focus on Fiber. Choose foods that naturally contain mono- and polyunsaturated fats: avocados, walnuts, chicken without the skin, canola oil, and olive oil. Choose Fish Instead of Red Meat. Eat Your Nuts and Greens. If your doctor says it's OK, look for capsules with EPA and DHA, two powerful types of omega-3. Cut Back on Alcohol. Skip the Sweet Drinks. Lose Weight. Get Moving. Get a Checkup. 

Pros and cons of BCAA supplementation: Many of the benefits of protein restriction on metabolism and aging are the result of decreased consumption of the three branched-chain amino acids (BCAAs), leucine, isoleucine, and valine.

 Leucine has recently been shown to prevent sarcopenia in the elderly. Nutritional Supplements to Support Resistance Exercise in Countering the Sarcopenia of Aging.  But activating the mTOR pathway by high doses of BCAAs accelerates aging.  My compromise is 1g leucine per day.