In the featured JJ Virgin Lifestyle Show podcast, I discuss my KetoFast protocol, which is the topic of my latest book by the same name. KetoFast is the term I coined to describe a protocol that combines three key strategies: a cyclical ketogenic diet, intermittent fasting and cyclical partial fasting. In this interview, I describe how to implement the KetoFast approach, including the meal timing and the types and amounts of foods you should be adding to your plate. “KetoFast” is the follow-up to my bestselling book “Fat for Fuel,” and I strongly recommend implementing the strategies laid out in “Fat for Fuel” first (which include daily intermittent fasting and cyclical nutritional ketosis), before you move on to “KetoFast,” in which you add partial fasting to everything you’re already doing. Why I Wrote ‘KetoFast’As I explain in this interview, the impetus behind “KetoFast” was two major realizations: First, that water-only fasting is a tremendously beneficial health intervention; and second, that while water-only fasting used to be an ideal strategy, the fact that modern man is so toxic makes it potentially dangerous to do extended water fasts for most. We’re now surrounded by and exposed to some 80,000 chemicals in our environment, many of which are fat soluble, meaning they accumulate in your fat cells. Meanwhile, fasting effectively drives toxins out of fat cells, which can have devastating results if you’re severely toxic. What’s more, since you’re not eating, you’re also not providing your body with the nutrients it needs to effectively neutralize and eliminate those released toxins. My answer to this dilemma was to devise — based on the best scientific evidence I could find — a fasting program that mimics multiday water-only fasting, while supporting your detox pathways and minimizing the risks associated with toxicity. The KetoFast protocol is also easier to comply with than multiday water fasting, and provides greater benefits because you’re able to do it more frequently. At most, you might do a five-day water fast 12 times a year (once a month). With the KetoFast protocol, you can do 42-hour fasts anywhere between 50 to 100 times a year. The caveat is you need to have done at least a month of daily intermittent fasting and achieved nutritional ketosis as laid out in “Fat for Fuel” before you move on to KetoFasting. Once you’re metabolically flexible and can burn fat for fuel, the combination of cyclical nutritional ketosis and cyclical fasting is phenomenal for weight loss and optimizing your health and longevity. Eating Too Frequently Creates Metabolic DysfunctionIn his book “Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night,” Satchidananda Panda, Ph.D., cites research showing that 90 percent of people eat across a span of 12 hours a day, and many across even longer timespans. This is a prescription for metabolic disaster, and will radically increase your risk for obesity and chronic degenerative disease over time. Part of the problem is that when you eat throughout the day your body adapts to burning sugar as its primary fuel, which down-regulates enzymes that utilize and burn your stored fat. If you struggle to lose weight, this may well be a significant part of the problem — your body has simply lost the metabolic flexibility to burn fat for fuel. The intermittent and partial fasting regimen described in “KetoFast” essentially mimics ancestral eating patterns, allowing your body to work optimally by allowing for periods of breakdown and cleanout, and periods of rebuilding and rejuvenation. It’s particularly important to avoid snacking or eating a meal close to bedtime. You really want to stop eating at least three hours before you go to sleep, as feeding your body at a time when it does not need the energy fuels the creation of free radicals instead. Essentially, late-night snacking is a prescription for chronic disease and early death as it will impair your mitochondrial function. Recent research1 shows men who eat supper at least two hours before bedtime have a 26% lower risk of prostate cancer, and women have a 16% lower risk of breast cancer than those who eat dinner closer to bedtime.2,3 This reduction in cancer risk makes sense when you consider the effect late-night eating has on your mitochondria. Chronic inflammation is a hallmark of cancer, and by feeding your body late at night, the excess free radicals generated in your mitochondria will simply fuel that inflammation. Mitochondrial dysfunction in general has also been shown to be a central problem that allows cancer to occur. To learn more about this, see "The Metabolic Theory of Cancer and the Key to Cancer Prevention and Recovery." Benefits of FastingThe two primary benefits of fasting, in my view, are stem cell activation and autophagy. Stem cells play an important role in longevity as they are instrumental in repairing and rejuvenating your cells and tissues, while autophagy is your body’s innate cleanout process, by which damaged mitochondria, proteins and cells are digested and eliminated. By upregulating autophagy and mitophagy (autophagy in your mitochondria)4 and boosting stem cells you will lower your risk of most diseases, including cancer5 and neurodegeneration.6 Nutrient composition is important here, and in the book, I provide details on how to optimize the autophagy and stem cell activation processes by eating certain foods (and avoiding others) at the right time. Aside from autophagy and stem cell activation, fasting is known to provide many other health benefits, including:7,8,9,10,11
Summary of KetoFast ProtocolThe following is a summary of my KetoFast protocol, which is, of course, expounded upon in my book. The first step is to compress your daily eating window to six to eight hours for at least four weeks, meaning you eat all of your calories for the day during those six to eight hours, and for the remaining 16 to 18 hours, you’re fasting. This is your base. Once you’ve followed this intermittent fasting schedule for a month — at which point you’ll have restored your metabolic flexibility to burn fat for fuel — you can move into the second phase, which involves having a single reduced-calorie meal, ideally breakfast, followed by a 24-hour water-only fast, once or twice a week. This meal will typically be somewhere between 300 and 500 calories. To determine how many calories you should have at this meal, first calculate your lean body mass by subtracting your percent body fat from 100. (So, if you have 20% body fat, you have 80% lean body mass.) Then multiply that percentage (in this case, 0.8) by your current total body weight to get your lean body mass in pounds (or kilos). Next, multiply your lean body mass in pounds/kilos by 3.5. This is the number of calories you’ll want to eat for that meal. Nutrient Ratios During KetoFastingBy eating just that one 300- to 500-calorie meal and then fasting for 24 hours, you essentially end up having eaten once in 42 hours. This will effectively allow your body to deplete the glycogen stores in your liver. Even when you’re intermittently fasting for 16 to 18 hours, you still have plenty of glycogen left, but when you fast for 42 hours, glycogen will be completely depleted, sending autophagy soaring. And, you can do this twice a week! Now, what should these 300 to 500 calories consist of? Ideally: • Carbs -- Less than 10 grams of net carbohydrates (total carbs minus fiber) so as not to replete your glycogen stores. Primarily, your carbs would then be nonstarchy vegetables, seeds or nuts. • Protein -- Half of your personalized daily protein requirement. If you’re younger than 60, a general recommendation for your daily protein requirement would be 0.8 grams of protein per kilogram of lean body mass, or 0.5 grams of protein per pound of lean body mass. Let’s say your daily protein requirement is 80 grams. For this meal, you’d cut that in half to 40 grams. The key here is not just lowering your overall protein intake but rather restricting your intake of branched-chain amino acids such as leucine, found primarily in meat and dairy products. The reason you want to restrict branched-chain amino acids at this meal is because they activate mTOR and inhibit autophagy — essentially blocking the very cleanout process you’re trying to activate through fasting. You can learn more about mTOR and autophagy in my interview with Dr. Jason Fung. An ideal form of protein to include in this meal is collagen, which provides great support for your connective tissue. Chlorella is another excellent protein you can include. • Fat -- The remainder of your calories come from healthy fats such as coconut oil, avocado, MCT oil, butter, olive oil and raw nuts. After Your Fast, Feast!The day after you’ve completed your 42-hour KetoFast is the perfect time to do hardcore strength training, and to load up on your protein. Immediately after is when you’ll want to eat that grass fed organic steak and/or whey protein, as now you’re in rebuilding mode, so you actually want and need to activate mTOR to build new muscle mass. As mentioned, mTOR, governs growth and inhibits autophagy. In this way, KetoFasting allows you to really feast twice a week as well, which counters any feelings of deprivation you might have during fasting, and this may significantly improve adherence. from http://articles.mercola.com/sites/articles/archive/2019/04/21/ketofast-explained.aspx
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Recipe by: Jennafer Ashley Every year, children and chocolate-lovers alike enjoy brightly decorated chocolate Easter eggs to celebrate Easter Sunday. Unfortunately, chocolate Easter eggs bought from supermarkets are often made from processed chocolate and loaded with excessive amounts of sugar that can put you or your loved ones at risk of chronic metabolic diseases. If you’re looking for a healthy, guilt-free Easter treat that the whole family can enjoy, this Keto Coconut Cacao Nests recipe from Jennafer Ashley of Paleohacks is a must-try! Not only does this delectable dessert look adorable with its crunchy chocolate nest and macadamia “eggs,” but it’s rich in antioxidants and healthy fats, too. Keto Coconut Cacao Nests Recipe Servings: 6Prep time: 15 minutes Cook time: 5 minutes Total time: 20 minutes Ingredients: 1/2 cup coconut oil 1/4 cup raw cacao powder 1 teaspoon luo han guo (monk fruit) or stevia 2 cups unsweetened shredded coconut 12 macadamia nutsProcedure:
This Coconut-Filled Dessert Benefits Your Health in Various WaysCoconut meat is an excellent source of dietary fiber — a high intake of which may help lower your risk for coronary heart disease, stroke, diabetes, hypertension, obesity and digestive diseases based on a study published in the journal Nutrition Reviews. It’s also a good source of manganese — a mineral that plays an important role in bone formation and metabolism of amino acids, carbs and lipids. It is from this meat that coconut oil is extracted. There are currently more than 2,000 studies on coconut oil’s discuss long list of uses and benefits. The primary compounds that give coconut oil its health advantage are medium-chain triglycerides (MCTs), a type of saturated fat that’s readily available to use for energy in your body and can even cross your blood-brain barrier. Coconut oil is also found to have antioxidant, antiviral, antibacterial, anti-inflammatory, antiobesity, antihypertensive and antimicrobial properties. Plus, it may help:
Macadamias Are a Nutritional PowerhouseMacadamia nuts are one of my favorite nuts, as they contain the highest amount of healthy fats among nuts, yet they’re lower in protein and carbohydrates than other nuts. They also have the best omega-3 to omega-6 ratio, and are a good source of antioxidant flavonoids, dietary fiber, manganese, thiamin, magnesium, copper and phosphorous. Some of the benefits of macadamia nuts include:
Using Raw Cacao Powder Makes All the Difference in This RecipeRaw cacao powder is close to the natural raw state of cacao, so it still contains the valuable polyphenols — catechins, epicathechins and procyanidins — that give chocolate its powerful antioxidant properties. These polyphenols also account for raw cacao’s bitter taste. To make chocolate more palatable, manufacturers often remove their polyphenol content and add in large quantities of sugar. However, this process strips most of chocolate’s health benefits. So, if you’re after the nutritional value of cacao, using raw cacao powder is your best bet. If you do not have this on hand, look for a chocolate that has a high cacao and low sugar content. Steer clear of milk chocolates and white chocolates, as they contain excessive amounts of sweeteners. Why Should Luo Han Guo or Stevia Be Your Choice of Sweetener?Luo han guo and stevia have become known as healthy alternatives to sugar and artificial sweeteners, and for good reason. The extract of luo han guo is 150 to 250 times sweeter than your usual table sugar, yet it does not cause spikes in blood sugar levels. Stevia, which is naturally 200 to 400 times sweeter than sugar, also does not have drastic effects on blood sugar levels and may even provide additional health benefits. However, this does not mean that it’s OK to consume too much stevia or luo han guo. I still recommend that you use these natural sweeteners in moderation, just as you would sugar. About the BlogPaleohacks is one of the largest Paleo communities on the web. They offer everything Paleo, from a Q&A forum where users get their top health questions answered, to a community blog featuring daily recipes, workouts and wellness content. You can also tune in to their podcast, where they bring in the top experts in the Paleo world to share the latest, cutting-edge health information. from http://articles.mercola.com/sites/articles/archive/2019/04/21/keto-coconut-cacao-nests-recipe.aspx The large intestine is partly responsible for allowing good bowel movement, which is something that most people usually take for granted. But as with other parts of the body, your large intestine can also encounter its fair share of problems over time. If you’ve been experiencing abdominal cramps that are accompanied by bloody diarrhea or the urge to frequently empty your bowels, then it’s likely that your large intestine is no longer in good shape, and you may be suffering from a form of inflammatory bowel disease (IBD) known as ulcerative colitis.1 To fully understand this disease, let us first discuss what the large intestine is and how it works. Understanding the Large IntestineThe large intestine is the final segment of the gastrointestinal tract. It’s a tubular structure with a length of about 5 feet and a diameter of approximately 3 inches.2 The primary function of this essential body part is to absorb water from undigested food to form a solid stool. It also aids in the absorption of vitamins and production of antibodies.3 There are different parts that make up the large intestine, and each one performs a specific function. These include:4,5,6
The entire large intestine will be compromised if one of its parts malfunctions. This may result in various medical problems that range from something as simple as intestinal gas to serious conditions like ulcerative colitis.7 What Happens When You Have Ulcerative Colitis?Ulcerative colitis is a chronic IBD that causes the colon and rectum to become inflamed and develop ulcers or small open sores, which produce pus and mucus. It may also cause inflammation outside the intestine, particularly on the skin, joints and eyes.8 The exact culprit behind this disease is still unknown, but researchers believe that it’s a result of an overactive immune response. It’s also hard to predict when this disease is active since the remission period may last up to several years, only to be interrupted by an occasional flare-up just when you least expect it. The symptoms may vary from mild abdominal pain to excessive amounts of blood in stools, which may even require a blood transfusion.9,10 Ulcerative Colitis Can Be ControlledLiving with ulcerative colitis can be very hard. The urgent bowel movement that it causes can be embarrassing. On top of that, you also have to deal with abdominal pain, digestive disorders and other severe symptoms that may interfere with your daily life. There is no permanent cure for ulcerative colitis yet, but there are holistic treatments and techniques that can help you control its symptoms, as well as achieve and maintain remission for a long period of time. Since it is a life-long disease, it usually requires ongoing treatment methods that are specifically suited for the type of ulcerative colitis that you have and the severity of your symptoms.11 Expanding your knowledge about this disease may also help you manage and avoid any possible complications that it may lead to. These pages contain helpful information about ulcerative colitis so you can learn more about its warning signs, the possible causes behind it, its different types and the recommended diet and treatment methods to keep flare-ups from occurring. MORE ABOUT ULCERATIVE COLITIS Next >from http://articles.mercola.com/sites/articles/archive/2019/04/21/xdjm18-ulcerative-colitis.aspx Antioxidants play an important role in promoting health by protecting your body from free radicals, which are molecules that interfere with the function of your organs, resulting in damage.1 In this regard, many people do their best to increase their intake of well-known antioxidants such as vitamin C and E, as well as flavonoids from plants. But sometimes, this is simply not enough.2 What if there is a certain antioxidant that trumps everything else? The answer you're looking for isn't found in a vegetable or a fruit, but from deep within the ocean: astaxanthin. Astaxanthin, commonly called "King of the Carotenoids," is a naturally occurring substance found in a specific type of microalgae, as well as certain seafood. In addition, its red color is responsible for turning the flesh of salmon, crab, lobster and shrimp pink.3 The research regarding this antioxidant is promising, as it has shown that astaxanthin possesses a variety of health benefits. The Best Astaxanthin Comes From MicroalgaeYou may have seen some astaxanthin supplements sold in your local health store. Be vigilant in reading the product labels because some of them are made using synthetic ingredients. Of course, you want to avoid these products because they're made using petrochemicals obtained from petroleum and natural gas. If you want real astaxanthin, it must be straight from the source, which is the Haematococcus pluvialis microalgae. This type of algae produces the antioxidant once its water supply dries up, and goes into survival mode to protect itself from sunlight, ultraviolet radiation and low nutrition. Astaxanthin is a result of this process. In addition, there are several foods that contain generous amounts of astaxanthin, mainly seafood that consume the microalgae, such as:4
Astaxanthin is also available in various dosages. If you choose to go the supplement route, I strongly recommend getting the ones made from the Haematococcus pluvialis microalgae, not the ones made from petrochemicals. This ensures that you're getting the legitimate benefits the antioxidant is known for, as well as safeguarding your health. Studies Regarding the Benefits of AstaxanthinAstaxanthin is quite possibly one of the most valuable antioxidants you can ever take advantage of. Research about this substance is continually growing, and the results are very promising, such as:5 • Improved Antioxidant Profile -- One standout feature of astaxanthin is that it is 550 times stronger than vitamin E and 6,000 times more potent than vitamin C. In addition, it is 10 times more effective than zeaxanthin, lutein, canthaxanthin and beta-carotene.6 Research has shown that this antioxidant may benefit your health in important ways. In one example, astaxanthin exhibited digestive-protective properties in rats affected with gastric ulcers.7 • Hearing Protection -- Astaxanthin may benefit your hearing by raising your neurotrophin-3 (NT3) levels, a protein that plays a role in the communication between your ears and your brain. A study was able to support this hypothesis when researchers discovered that astaxanthin helped reverse hearing loss in mice.8 • Management of Diabetes -- Researchers suggest that astaxanthin may benefit diabetics by reducing oxidative stress in their pancreatic cells caused by high blood sugar levels, as well as improve glucose and serum insulin levels.9 • Reduced Risk of Cardiovascular Disease -- Taking astaxanthin regularly may reduce the risk of inflammation in your cardiovascular system. In one study, participants who took 12 milligrams of astaxanthin per day were able to decrease the presence of C-reactive protein in their body, which is an indicator of inflammation. In another study, Sprague Dawley rats affected with myocardia had a reduced infarct size once astaxanthin was administered.10 • Anticancer Properties -- Astaxanthin has been shown to have potential in fighting cancer. Experts believe that the antioxidant works by decreasing mutagenesis and carcinogenesis by inhibiting oxidative damage to cells. Furthermore, it restores cell-to-cell communication to help decrease tumor proliferation. In one example, astaxanthin exhibited growth-inhibitory effects in human colon cancer cells.11 • Immune System Boost -- Your immune system is constantly attacked by free radicals, and astaxanthin can help turn the situation around. Reports strongly suggest that astaxanthin showed higher immunomodulating effects compared to beta-carotene, as well as enhanced antibody production and decreased humoral immune response.12,13 • Better Eye Health -- A few studies suggest that astaxanthin may help protect your eye from various conditions, such as: ◦Cataracts ◦Age-related macular degeneration ◦Glaucoma ◦Inflammatory eye diseases ◦Diabetic retinopathy • Neuroprotective Effects -- Several studies suggest that astaxanthin may be a powerful tool in maintaining brain health, thanks to its anti-inflammatory and antioxidant properties. In one example, 10 elderly participants who took 12 milligrams of astaxanthin daily for 12 weeks displayed improved cognitive and psychomotor function.14 Side Effects of Astaxanthin Are Practically NonexistentOne of the most interesting things about astaxanthin is that it is completely safe to consume, even at doses as high as 500 milligrams per day. The only documented side effect is a slight reddening of the skin, which can only occur if you increase your dosage. In any case, I still recommend that you visit a doctor to help assuage any concerns you might have before taking the supplement. Astaxanthin Supplements Can Benefit Most People, but Consuming It Naturally May Be BetterBased on published data, it's clear that astaxanthin has strong potential for helping optimize your health in a convenient manner when taken as a supplement. However, it may be more beneficial to consume astaxanthin using a natural approach via the foods where it is commonly found. For example, wild-caught Alaskan salmon is one of the most nutritious foods you can add to your diet. Aside from astaxanthin, it is rich in omega-3 fatty acids that can provide a wealth of benefits to your overall well-being, such as decreased risk of coronary heart disease and arrhythmia. Almost anyone can benefit from omega-3 fatty acids, as it is an essential nutrient that must be obtained through your diet. Going with a natural approach is essentially hitting two birds with one stone. Frequently Asked Questions About AstaxanthinQ: Should I take astaxanthin? A: There's plenty of research that supports the potential health benefits of astaxanthin to your health. In other words, chances are high that taking astaxanthin will help optimize your health. Q: What is astaxanthin used for? A: Astaxanthin is generally taken to help improve the antioxidant profile in your system as well as helping lower your risk of cardiovascular disease, among other things.15 Q: What does astaxanthin do for the body? A: Research has shown that astaxanthin may help manage diabetes, lower your risk of heart disease and cancer, and boost your immune system and antioxidant profile.16 Q: Is astaxanthin safe to take? A: Yes, but this only applies to natural astaxanthin that comes from microalgae. Synthetic astaxanthin must be avoided. Q: How do I take astaxanthin properly? A: Astaxanthin supplements should be taken alongside foods rich in healthy fats to help improve absorption. This antioxidant may also be obtained naturally through seafood, such as wild-caught Alaskan salmon. from http://articles.mercola.com/sites/articles/archive/2019/04/20/xdjm18-vitamins-supplements-18mcsa-astaxanthin.aspx We humans do not appreciate our sense of smell. Compared to other senses like vision and hearing, we tend to ignore the information from our sense of smell with the exception of flowers, food being prepared and, of course, those lucky people who have discovered aromatherapy. But according to a recent documentary, "Smell — Our Most Underestimated Sense," our sense of smell affects us much more than we realize. Certainly, we know that it protects us from dangers like fire because we smell the smoke, explosions because we smell natural gas and food poisoning because we smell spoilage. But few realize our sense of smell also lets us "read" other people much like dogs "read" each other by sniffing. Of course, the olfactory read that humans conduct is not as obvious as that of dogs sniffing but, according to this film, people will oftentimes sniff their hands after shaking hands with someone new, indicating that important information has been gained. The sense of smell also helps newborns bond with their mothers, and "smell dysfunction" can impair such bonding. Nevertheless, smell is so underappreciated people interviewed in the documentary said they would rather lose it than their "access to technology," such as their smart phones. If you're inclined to agree, after watching this remarkable documentary, you just might change your mind. Aromatherapy Takes a Clue From NatureI am a big believer in aromatherapy, which is based on the use of essential oils, also called volatile oils. In addition to inducing relaxation and sleep, and reducing blood pressure1 and stress, aromatherapy may be beneficial for depression,2 anxiety,3 dementia4 and pain relief.5 According to "Smell — Our Most Underestimated Sense," plants and flowers also use these healing fragrances for themselves! For example, flowers deliberately emit the chemical signals of a female bee so that the male bee will "mate" with the flower and pollinate it. Certain birds, butterflies, bats, moths and even honey possum also pollinate flowers. The irreplaceable services of these pollinators are seriously threatened by pesticides and chemicals, posing an environmental crisis. It is important to remember that every time you shop for organic food you vote against these harmful chemicals that are creeping into our daily life. Interestingly, the least pretty flowers are often the most fragrant ones, because they cannot rely on their visual beauty to attract pollinators says the documentary, Moreover, plants can emit odors to warn other plants of impending insect attacks, just as animals warn others about imminent predators. Sensing Others Through Our Sense of SmellMany have heard of the phenomenon of menstrual synchrony in which women who live or work together can begin to have their periods at the same time.6 In a T-shirt sniff study, says the documentary, women's testosterone levels changed in response to the scent of another woman, depending on where that woman was in her monthly cycle — though, of course, the women were not consciously aware of this. Paul Moore, a professor at Bowling Green State University who specializes in chemical ecology and the role chemical signals play in an organism's ecological role, explains the reaction like this:7
Why would this happen? From an evolutionary standpoint, fertility could be governed by a competition won by dominant females so that less "alpha" females would cease to compete for males at a certain time. The Hidden Powers of a HandshakeOur sense of smell does not just determine sexual rivals and fertility competition. In one study cited by the documentary, a hidden camera filmed people meeting strangers for the first time and sometimes shaking their hands. Greeters who shook hands smelled their hands afterward twice as often as those who didn't shake hands, presumably accessing the "information" the handshake gleaned. Shaking hands is likely a human version of dogs sniffing each other — a way of acquiring a lot of social information in one quick impression, says Moore. When dogs sniff each other upon meeting, for example:
Man's Best Friend Can Save Our LivesOne of the most dramatic facts shared in "Smell — Our Most Underestimated Sense," is dogs' proven ability to detect cancer in humans from subtle smells in breath, skin and more. Dogs have up to 300 million receptor nerve cells that detect smell (compared to 5 million in humans) and some dogs have been successfully trained to detect human cancers. In a 2015 study published in the Israel Medical Association Journal,8 two dogs picked out the breast cancer cell cultures that they had been trained to detect 100 percent of the time. These "detective" dogs even picked out cancer specimens they were not trained to detect, but they never picked out control (noncancer) specimens, meaning "false positives," which plague diagnostic methods that are more high-tech than dogs. The dogs picked out early-stage cancer as well as advanced cancer with amazing accuracy and specificity — a skill that would clearly save lives. In a 2017 study published in the European Journal of Cardio-Thoracic Surgery,9 a trained dog was also able to detect early lung cancer from the exhaled breath of patients with remarkable accuracy. Here is what the researchers wrote:
Other Cancers Are Being Detected by DogsCanine olfactory abilities are also being studied in the screening for colorectal cancer (CRC) which takes the lives of approximately 50,630 Americans per year.10 This is what researchers writing in a 2010 article in BMJ said:11
Such noninvasive and economical methods for early detection of colorectal cancer that avoid colonoscopy are sorely needed. Currently the occult blood test is one of the few affordable tests in the doctors' colorectal cancer arsenal. Dogs can also detect the specific volatile organic compounds associated with prostate cancer in urine samples with high estimated sensitivity and specificity according to a 2015 study.12 And, in a 2013 study, dogs correctly identified all 42 blood samples of patients with ovarian cancer, achieving an accuracy rate of 100 percent.13 Even more encouraging, the dogs could determine whether cancer cells remained after surgery, which is crucially important since doctors generally cannot determine if residual cancer cells remain. How Were Dogs' Medical Abilities Discovered?How did an awareness of such canine abilities and their possible use in medicine develop? Here is how the researchers trace the origins of such dog detections:
A 2013 case report in BMJ (previously the British Medical Journal) reported a similar phenomenon.14
Another Important Function of Our Sense of SmellDo you like different flavored jelly beans? People tasting them in "Smell — Our Most Underestimated Sense" quickly discovered that most of the "taste" was from their sense of smell not their sense of taste. When they were asked to pinch their noses, most tasted nothing. One subject said he tasted "nothing so far." Another said, the jelly bean had "like, a sweetness, but I don't know the flavor." Once the subjects unpinched their noses they could describe the exact flavor of the jelly bean — which was really a smell. The loss of smell had a profound effect on Anna Barnes, featured in the documentary.
It is clear that from "reading" other people to determining dangers to our enjoyment of food, our sense of smell is crucial — and certainly more important than our access to technology if we were asked to choose. Just as eye-opening is the ability of man's best friends to use their olfactory natural abilities to detect cancers as accurately as the most high-tech machines. from http://articles.mercola.com/sites/articles/archive/2019/04/20/sense-of-smell.aspx Although you might find them annoying in the summertime, mosquitoes are an important part of the ecosystem. Mosquito larvae live in the water and provide food for fish and other wildlife, including larvae of other species such as dragonflies. Mosquito larvae eat and recycle microscopic organic matter. Adult mosquitoes are part of the diet of insect eating animals such as bats, spiders and dragonflies. They also help pollinate flowers as they drink the nectar. Opinions differ as to what would happen if mosquitoes were eradicated from the face of the Earth.1 Some estimate the number of migratory birds nesting between Canada and Russia would drop by more than 50 percent. In the absence of larvae, hundreds of species of fish would need to change their diet to survive. Most mosquito-eating birds would need to switch to other insects. Overall, mosquito loss would be experienced by many species. That said, for humans, they are an annoyance. While male mosquitoes don't bite humans, but rather feed off flowers’ nectar, females require proteins and other components in blood meals to develop and lay eggs. At best, the bite is an itchy nuisance and at worse it may transmit diseases like malaria, encephalitis and West Nile virus. Mosquitoes may even spread Lyme disease. A recent study by researchers in Malaysia suggests mosquitoes were affected by electronic music.2 Electronic Music May Help Reduce Mosquito BitesRecognizing mosquitoes use sound to communicate, and that communication is crucial for survival and population maintenance, researchers from the University of Malaysia decided to investigate whether mosquito behavior could be disrupted by playing a track from dubstep artists Shrillex.3 The experiment was designed to compare feeding and mating behavior in the presence of a specific track, "Scary Monsters and Nice Sprites," as compared to mosquitoes not exposed to music. The music track peaked at 77 on the music charts in the U.K. in 2010 and won the best dance recording at the 54th Grammy Awards in the U.S.4 The soundtrack was chosen because it has a wide range of high and low frequencies. The researchers commented on their choice of music, saying,5
The researchers described the female adult mosquitoes behavior as "entertained" and found they attacked their host later and less often than those who were in a music-free environment. They also found mosquitoes exposed to the song bred far less often. The researchers concluded:6
What Attracts Mosquitoes?If playing loud electronic music in your backyard is not how you’d like to deter mosquito bites, you may want to start by learning what attracts them in the first place. Of the 3,000 different species in the world, only roughly 175 are found in the U.S.7 Each species differs in its persistence, biting habits and ability to transmit disease. Nearly all are attracted by a number of chemical compounds, including the odor of carbon dioxide you produce every time you exhale. High concentrations of carbon dioxide may be detected from more than a 150 feet away.8 Other odors released in perspiration are also likely to attract mosquitoes, such as lactic acid and ammonia released by bacteria living on the human skin.9 The higher your body temperature, the more likely you are to sweat, which is why mosquitoes frequently bite around feet, ankles, wrists and hands. These are all areas that tend to retain moisture and have larger bacterial colonies. If you're warmer than the person next to you, mosquitoes will target you. Women in the latter stages of pregnancy, people who are overweight and joggers also tend to be bitten more. One study from Japan10 demonstrated those with type O blood may be more likely to be bitten than those with type A. Mosquitoes are also attracted to alcohol.11 The female has a mouth part call a proboscis, which is much like a hypodermic needle.12 She uses it to pierce your skin until she finds a capillary from which to suck blood. At the same time, she injects some of her own saliva to stop the blood from coagulating. It is at this point she may transmit disease directly into your bloodstream. The chemicals in her saliva trigger the reaction on your skin.13 Some Get Bitten More Than OthersMosquitoes target their prey based on chemical scent. Lactic acid, commonly found in human sweat, is known to consistently attract more mosquitoes. When lactic acid was added to animal odor samples, mosquitoes responded as they did to human odors. In one study,14 data demonstrated the scent-based preferences of the anthropophilic mosquito A. aegypti, known to carry yellow fever. The preferences were due to the differences in the amount of lactic acid found on the host. Researchers have found mosquito species exist specializing in biting humans, including those carrying malaria and yellow fever. They have evolved a remarkable innate preference for human scent.15 Researchers have also isolated compounds naturally occurring on the human skin, such as 1-methylpiperazine, which blocks the mosquitoes’ sense of smell and essentially makes it so the insects are oblivious to the presence of a host. The substance is produced by bacteria on your skin. Researchers are hoping to be able to make it on a large scale to replace dangerous chemical repellents.16 Some people are capable of secreting more of these natural substances than others, making them virtually invisible to mosquitoes. While researchers work on figuring out how to keep 1-methylpiperazine from evaporating off the skin naturally over time, it's crucial you steer clear of mosquito repellent containing N,N-diethyl-meta-toluamide, commonly known as DEET.17 Steer Clear of DEETMost conventional insect repellents contain DEET, a chemical mosquitoes find unpleasant. The compound is a colorless, oily liquid developed by the U.S. Army to protect soldiers in jungle warfare. After a request from the National Park Service, employees of the Everglades National Park, Florida, were investigated for adverse health effects from exposure to DEET.18 Anecdotal reports of confusion, abnormal sweating and neurobehavioral symptoms triggered the evaluation. A self-administered questionnaire was given to 143 employees and a urinalysis done in 20. Researchers found correlations between DEET use and affective symptoms, insomnia, muscle cramps and urinary hesitation. Seventy-seven workers participated in a follow-up survey and researchers found impaired cognitive functioning and daytime sleepiness increased after exposure. They concluded the skin rashes, impaired cognitive function and daytime sleepiness were associated with exposure to the insect repellent.19 Children experience greater risk for subtle changes as their skin more readily absorbs chemicals, and the chemicals exert more powerful effect on their developing nervous system. Another potentially harmful chemical found in many bug sprays is permethrin. This chemical is a member of the synthetic pyrethroid family, known to be neurotoxic. The U.S. Environmental Protection Agency has also listed permethrin as carcinogenic.20 Pyrethroids have recently been linked to behavior problems in children as well. Permethrin is toxic to the environment, especially to bees and aquatic life, and is extremely toxic to cats.21 Even a few drops may be lethal to your feline friend. It is used in some topical flea products, so when you see "for dogs only" on the label, it likely contains permethrin. For more information, please refer to the Environmental Working Group's extensive review of bug repellent ingredients.22 Reduce Mosquito Populations on Your Property and Treat Bites at HomeThere are a few natural methods of preventing mosquito bites. One of the best ways is by avoiding them in the first place and staying inside between dusk and dawn when they are most active. Mosquito populations are also thicker near shrubs and standing water. According to the American Mosquito Control Association, an efficient way to control mosquito populations is to eliminate their larval habitat.23 Mosquitoes use wetlands such as swamps or sluggishly moving streams and ditches to lay their eggs. Homeowners may look for areas in their yard where mosquito breeding may take place, such as any place water may be left standing. For water you would like to keep outside, such as water for your pets or a birdbath, be sure to change it at least every two days. Keep your rain gutters clean and flowing well and fill in or drain any puddles in the yard. Another area mosquitoes will lay their eggs is in trapped water inside plastic or canvas tarps used to cover your boat or pool. Dress in lightly colored, loose-fitting clothing with long sleeves and long pants to reduce the number of bites. Bat houses are becoming increasingly popular since they voraciously eat mosquitoes and other insects. For more on buying a bat house or constructing one yourself, visit the Organization for Bat Conservation.24 Once bitten, your objective will change from repelling to treating the itch and inflammation. Fortunately, there are a number of natural herbs and agents with anti-inflammatory and antimicrobial properties to help soothe your skin. For a list of those see my previous article, "What Attracts Mosquitoes and How to Repel Them." Use Natural Methods to Repel MosquitoesVector-borne illnesses, or those transmitted to their host by other creatures serving to harbor pathogens, are preventable using natural repellents to prevent transmission. Vector-borne illnesses may be transmitted by insect bites. A study,25 led by entomologist Jerry Zhu from USDA’s Agricultural Research Service found compounds in coconut oil strongly repelled mosquitoes and ticks.26 The compound used was not pure coconut oil, but rather a fatty acid mixture of lauric acid, caprylic acid and capric acid. After encapsulating these acids in a starch-based formula, the researchers demonstrated the formulation could protect cattle against biting flies for up to four days. By comparison, DEET was only 50% effective against biting flies while the coconut oil compound was more than 95% effective. When tested on human participants, researchers found 90% repellency and a longer lasting protection than other known natural repellents. DEET is not your only option for insect repellent as tests have revealed natural alternatives that could be more effective without the harsh side effects. For a discussion of your options, see my previous article, "This Natural Bug Repellent Works Better Than Deet." from http://articles.mercola.com/sites/articles/archive/2019/04/20/electronic-music-to-repel-mosquitoes.aspx Vertigo is a form of dizziness that makes you feel as though you're moving or spinning even when you're stationary. As noted by the National Health Service of England, vertigo is a symptom of an underlying condition involving either your inner ear (peripheral vertigo) or your central nervous system (central vertigo), it's not a condition in its own right.1 In severe cases of vertigo, you may find it difficult to maintain your balance sufficiently to carry out everyday tasks. It can also be accompanied by other symptoms, such as nausea, vomiting, abnormal eye movements, headache, sweating, tinnitus, double vision and lack of coordination. Common Underlying Causes of Peripheral VertigoWhile your outer ear canal, eardrum and middle ear are involved in the transmission and interpretation of sound, your inner ear is not directly involved in hearing. The organs in your inner ear act as a gyroscope that sends messages to your brain about your body's position in space, and coordinate with your brain to balance your body as you move.2 Ailments that can contribute to peripheral vertigo, where the problem originates in your inner ear, include:3
Common Underlying Causes of Central VertigoYour central nervous system (CNS, which includes your brain and spinal cord) is responsible for controlling your muscle movement and the transmission of sensory stimuli to your brain. In central vertigo, damage or dysfunction in your cerebellum, the balance center of your brain, tends to be at play.9 Common underlying causes for central vertigo include:
The Link Between Stress, Anxiety and VertigoIn addition to these underlying conditions, stress and anxiety may also play a role. Research has shown those suffering vertigo related to Meniere's disease and/or migraines also have higher rates of anxiety than people with other forms of vertigo.13 On the other hand, anxiety or stress may also cause dizziness in and of itself. As noted in a fact sheet by the Academy of Neurologic Physical Therapy:14
Physical Therapy for BPPV-Related VertigoIn order to determine which treatment you might need, it's important to identify the underlying cause. As you might expect, treatment for peripheral vertigo will be different from central vertigo, as the problem originates in a completely different area of your body (ears opposed to CNS). Most cases of vertigo will spontaneously resolve in a short amount of time, but if the problem persists for days or is chronic, seek medical help. In the case of BPPV, physical therapy is commonly recommended. A physical therapist will perform a series of head movements to shift the crystal deposits in your inner ear into a location that won't affect your balance. There are several different particle repositioning procedures that can accomplish this, including the Epley, Semont, Foster and Brandt-Daroff maneuvers.15 In mild, temporary cases, you can also try these at home to achieve relief. As detailed by WebMD, the Epley maneuver is performed as follows:16
Some find the Foster maneuver easier to perform, as you don't have to lie in bed. Here's a summary:
You can also find instructions for another, similar particle repositioning procedure, accompanied by drawings showing the body position, on the Cleveland Clinic's website.17 Other Conventional Treatments for VertigoIf an inner ear infection is at fault, treatment will need to address the infection. Since most inner ear infections are caused by viruses and not bacteria, antibiotics are typically not recommended, as they do not work on viruses. A number of natural remedies may be helpful, however, such as garlic, coconut oil or onion. For instructions on how to use them, and other treatment methods to consider, see "How to Treat an Ear Infection Effectively." Similarly, with TBI-related vertigo, you may need to look at concussion treatment (see "The Concussion Repair Manual"), and if the vertigo is related to a stroke, you'll want to look at stroke rehabilitation (see "How to Optimize Your Recovery After a Stroke"). Naturally, in cases where your vertigo is caused by a more serious chronic disease, such as MS or tumors, the treatment will need to address those conditions as well. Ditto for anxiety and/or stress-related vertigo, in which case cognitive-behavioral therapy can be helpful.18 If your vertigo is caused by a vestibular or balance disorder originating in your CNS, vestibular rehabilitation therapy may be recommended. As explained by Vestibular.org: 19
At-Home Treatments for VertigoAt home, the following strategies may offer relief from vertigo:20
Supplements to Help Relieve VertigoCertain supplements and essential oils may also be helpful against vertigo and general dizziness, including:22
from http://articles.mercola.com/sites/articles/archive/2019/04/18/vertigo-causes-and-treatments.aspx You know that feeling of energy and productivity you get after finishing your morning's first cup of coffee? It turns out you can get that without even drinking a drop, just by thinking about coffee. The provocative finding not only highlights the power of thought but also suggests you may be able to get a boost just from thinking about your favorite brew — a habit that may benefit those who drink coffee too close to bedtime. To be clear, organic black coffee can be quite healthy, but for those looking to abstain (such as during pregnancy), your alertness needn't suffer — just think about pouring yourself a cup. Thinking About Coffee Arouses Your BrainIn a study involving people from both Western and Eastern cultures, researchers from the University of Toronto’s Rotman School of Management exposed participants to coffee- and tea-related cues in a series of studies.1 Lead author Sam Maglio said in a news release:2
While a lot is known about the physiological effects of coffee and caffeine on the body, the researchers explained, less is known about its psychological effects. However, it appears that many people’s brains may be primed toward arousal at the very thought of coffee, especially in Western cultures, where coffee dominates over tea. After being exposed to coffee-related cues, such as images of coffee, the study participants perceived time as shorter and thought in more concrete, precise terms, which is suggestive of a more alert state of mind. "People who experience physiological arousal – again, in this case as the result of priming and not drinking coffee itself — see the world in more specific, detailed terms. This has a number of implications for how people process information and make judgments and decisions," Maglio said.3 The effects were stronger among Westerners than those in Eastern cultures, perhaps because the West maintains a stronger association between coffee and alertness. "In North America we have this image of a prototypical executive rushing off to an important meeting with a triple espresso in their hand," Maglio continued. "There's this connection between drinking caffeine and arousal that may not exist in other cultures."4 Smelling Coffee Increases Alertness TooMany people love to wake up to the scent of coffee, and it seems this, too, may be one way to jump-start your day — and your brain. Researchers had university students take GMAT algebra tests in a computer lab with an ambient coffee-like scent or no scent. Those in the coffee-scented room performed better on analytical reasoning tasks.5 The researchers also did a follow-up survey asking whether participants believed they would perform better in a room scented with coffee or flowers or no scent at all. Most believed the coffee-scented room would boost their performance, and this expectation, the researchers concluded, was partly responsible for the improved performance shown during testing. "Our results thus demonstrate that a coffee-like scent (which actually contains no caffeine) can elicit a placebo effect," the study noted.6 The findings lend even more support to the notion that keeping a bag of coffee beans on hand for a quick whiff could you give you a mental boost in a pinch — no coffee drinking required. The Case for Drinking CoffeeCoffee is one of the most consumed beverages in the world, and it’s intriguing that the love for coffee runs so deep that it may exert effects via scent or suggestion. However, the case can be made that drinking coffee is a good habit to get into, as it’s been linked to decreased mortality from a number of diseases, including heart disease, neurological diseases, Type 2 diabetes and several types of cancer, including endometrial and liver.7 There are more than 800 volatile compounds in coffee, although caffeine and chlorogenic acids are the most common. While it was long suggested that coffee consumption could be harmful, it's now generally believed that moderate amounts of coffee (three to four cups) have few health risks and much evidence of health benefits.8 In one review of 112 meta-analyses about coffee, this popular beverage was linked to a probable decreased risk of colorectal, colon, endometrial and prostate cancers, cardiovascular disease and mortality and Parkinson's disease, with researchers noting, "Given the spectrum of conditions studied and the robustness of many of the results, these findings indicate that coffee can be part of a healthful diet."9 As far as your brain is concerned, drinking coffee is known to boost alertness, well-being and concentration, along with improving mood and reducing depression. While it can potentially disrupt your sleep, particularly if you drink it at night, and may increase anxiety in certain people, coffee is linked to a host of brain benefits, including:10
Coffee May Be Even Better if You're Over 45The benefits of drinking coffee may only get better with age — a major positive, since for many the love for coffee is lifelong. In fact, a 10-year study presented at the European Society of Cardiology congress in Barcelona showed that people who drank four cups of coffee per day had a 64% decrease in their risk of dying from any cause. Among those aged 45 and over, however, every two cups of daily coffee lowered the risk of dying during the study period by 30%; no such association was seen in younger adults.11 In another study, this one in individuals aged 60 years and older, drinking two or more cups of coffee a day was associated with a lower risk of impaired agility in women and in those with obesity. Consuming two or more cups of coffee a day was also associated with a lower risk of impaired mobility in women.12 Coffee may also have a protective effect as you age, including in the case of silent brain infarction (SBI), which are often found in brain scans in healthy elderly people and may be associated with dementia and cognitive decline. Compared with those who didn't drink coffee, people who drank three or more cups of coffee a day during middle age had a lower incidence of SBI. "Our report demonstrated that SBI was observed less frequently in middle aged Japanese who consumed 3 cups or more of coffee per day. To avoid senile dementia and/or symptomatic infarction in older age, the middle-aged individuals might have to drink more than 3 cups of coffee every day," researchers wrote in the Journal of Stroke and Cerebrovascular Diseases.13 Drinking two to four cups of caffeinated coffee daily has even been associated with a 50% reduced suicide risk among adults, compared to drinking one cup or less of caffeinated coffee, or decaf.14 Protect Your Heart With Coffee?There are many heart-healthy actions you can take, from eating right to exercising — but is drinking coffee among them? It turns out that even your heart can benefit from a cup of joe. Research presented at the American Heart Association's Scientific Sessions 2017 found, for instance, that compared to non-coffee drinkers, coffee drinkers had a 7 percent lower risk of heart failure and an 8 percent lower risk of stroke for each additional cup of coffee consumed per week.15 Drinking more than three cups of coffee a day may also lower your risk of developing atherosclerosis, also known as clogged arteries, a condition that seriously increases your heart disease risk, by 63%, particularly in people who have never smoked. "Based on our results and prior studies, consumption of coffee could exert a potential beneficial effect against coronary calcification and cardiovascular disease risk, particularly in nonsmokers," researchers wrote in the Journal of the American Heart Association. "It is possible that deleterious effects of smoking overwhelm the benefits of coffee intake on early cardiovascular disease injury, so this impact of coffee may occur only in people who have never smoked."16 Coffee Contains AntioxidantsWhen you think of antioxidants, you may think mostly about fruits and vegetables, but coffee is another excellent source. Further, because coffee is so widely consumed, it's considered to be a major contributor to dietary antioxidants. With each sip, you're gaining these beneficial compounds that can scavenge free radicals and more, as researchers explained in Molecules:17
While many of the benefits of coffee, including its cognitive ones, are often attributed to caffeine, research has shown similar benefits, including increased alertness, leading researchers to speculate that there may be other properties in coffee responsible for its psychoactive effects.18 What's the Healthiest Type of Coffee?If you're not a coffee drinker, there's no reason to feel compelled to start. There are still many other dietary additions you can make to naturally ward off disease and improve your health. However, if you enjoy coffee, there's good reason to savor a cup — or a few — each day, though there are some caveats to consider. Coffee, which is a heavily pesticide-sprayed crop, should always be organic, as well as shade-grown. Coffee is a shade-loving plant, but growers often strip forests to make growing and harvesting easier. This destroys the ecological habitat of many natural pest deterrents, such as birds and lizards, while the pests flourish, resulting in additional pesticide use in nonshade-grown varieties. Drink your coffee black, skipping the added sugar and milk or cream, as the antioxidant capacity of coffee may be significantly decreased by the addition of milk.19 If you want to add something to your coffee, try coconut oil or medium-chain triglyceride (MCT) oil, which may help you burn fat and improve mitochondrial function. Start with a small amount, such as 1 teaspoon of MCT oil, working your way up to 1 or 2 tablespoons, to avoid gastrointestinal side effects. You can also blend in a pat of raw grass fed butter. This recipe is a favorite among those following a ketogenic diet. Finally, while most people can safely consume coffee, if you’re pregnant you should avoid it due to the caffeine. Coffee consumption during pregnancy has been linked to low birth weight babies,20 heart problems21 and behavioral disorders in later life,22 so this is one population who can benefit instead by just thinking about, or smelling, this popular brew. from http://articles.mercola.com/sites/articles/archive/2019/04/18/coffee-effects-on-brain.aspx Warning: This oil comes with potentially damaging side effects due to the ingredient it's made from or the manufacturing process used to extract it. Because these negative effects overshadow the potential benefits, I do not recommend this oil for therapeutic use. Always be aware of the potential side effects of any herbal oil before using. Among the many crops grown in the United States is cotton. According to the National Cotton Council, roughly 162 pounds of cottonseed are produced for every 100 pounds of fiber.1 The raw cottonseed actually consists of three commodities: linters, which are cotton fibers still clinging to the harvested seeds and which are used to make a variety of products, from paper money to cosmetics to photography film; the hulls, which are pressed into a meal or used as a bulk food in the livestock feed industry; and the kernels inside the hulls, which are crushed to produce the oil.2 As an agriculture product in the U.S., cottonseed oil is considered to be "one of the country's most important sources for vegetable oil," according to the Agricultural Marketing Resource Center.3 While cottonseed oil is also touted by the industry to be "cholesterol-free with a high level of antioxidants," making it a "premium oil" for cooking, baking and use by the processed (snack) food industry,4 fine food magazines such as Bon Appetit warn that it's one of the top three "least healthy" oils for you.5 This is one reason why I would not recommend it as part of your diet. Before I explain my stand, here is what mainstream recommendations say about this vegetable oil. What Is Cottonseed Oil?Cottonseed oil is a fairly common vegetable oil in the U.S. and was used as early as the 1800s.6 It was called "America's original vegetable oil" and created a high demand among its consumers.7 Cottonseed oil is similar to canola, corn, safflower, soybean and sunflower in terms of its polyunsaturated fat oil composition.8 In its nonhydrogenated form, it can be used for deep frying to lower the amounts of trans fat in fried foods.9 Uses of Cottonseed OilCottonseed oil is known for its culinary purposes. It's used for frying or baking, and added to salad dressings,10 baked goods, cereals and mayonnaise.11 Because of its neutral taste, cottonseed oil will not mask or overpower the other flavors in your dish, unlike other oils.12 It's a familiar feature of processed foods,13 like potato chips14 and French fries,15 which I absolutely recommend you avoid if you want to achieve optimal health. Cottonseed oil is added to margarines, icings and whipped toppings because of its potential to help form beta prime crystal, which gives these food products a smooth and creamy appearance and consistency.16 Cottonseed oil is also added to personal care products such as soap and cosmetics,17 lubricants, nail polish removers, fertilizers18 and laundry detergents.19 This oil is even added to soaps used in washing wool. In the first half of the 20th century, cottonseed oil was also used as an excipient in drugs like penicillin and vaccines, but was replaced by peanut oil after cotton seed allergy reactions began being reported.20 Today cottonseed oil is one of many used as emulsifiers and excipients approved for use in a range of drugs and vaccines.21,22 Composition of Cottonseed OilCottonseed oil is mainly composed of polyunsaturated fatty acids (PUFAs), with linoleic acid making up a majority of its PUFA content.23 Other fatty acids that can be found in cottonseed oil include palmitic acid, myristic acid, palmitoleic acid, stearic acid, oleic acid and linolenic acid. The fatty acid composition of nonhydrogenated cottonseed oil is:24
When partially hydrogenated, cottonseed oil's fatty acid profile is altered and its monounsaturated fatty acid (MUFA) concentrations increase:
How Is Cottonseed Oil Made?Although cotton farming goes back centuries — with the cultivation of it being evident even in prehistoric times — cottonseed oil production is relegated to more recent history, when it became part of a milling process.25 This is different from mills seen today, which are either screw press or solvent extraction facilities.26 Modern processing of cottonseed oil involves numerous steps, and the main techniques include:27
Because it's naturally stable, cottonseed oil requires less hydrogenation compared to other oils, and this results in lower trans fat levels.28 Does Cottonseed Oil Have Any Health Benefits?Some of the health benefits you may have heard about cottonseed oil is that it's "healthy" because of its high unsaturated fat levels that exhibit total cholesterol-, low-density lipoprotein (LDL)- and triglyceride-lowering properties.29 It's also touted for producing low levels of trans fats when used for deep-frying foods30 and for its low amounts of saturated fat.31 From a nutrition standpoint, cottonseed oil, along with almond oil and wheat germ oil,32 also has high concentrations of vitamin E,33 a nutrient that may play a role in lowering your risk for diseases, such as Alzheimer's disease, cardiovascular disease and prostate cancer. Conventional health experts advise getting vitamin E from vegetable oils like cottonseed oil, because people do not eat foods rich in this nutrient on a daily basis.34,35 It is also believed that vitamin E contributes to the long shelf life of cottonseed oil.36 However, I disagree with these health claims. As much as possible, don't use vegetable oils like cottonseed oil, whether it's hydrogenated or not, and whether it's unrefined or processed. It can negatively impact your health in multiple ways, as explained in the remaining sections. There is only one truly stable and healthful oil to use, and that is high-quality organic coconut oil. The Drawbacks of Unrefined and Refined Cottonseed OilInitially, cottonseed contains gossypol that's responsible for the oil's yellowish color.37 This substance can be toxic to nonruminant animals (only adult cattle and sheep are known to metabolize it38) and reacts with protein and lessens the oil's nutritional value.39 Increased amounts of gossypol have been linked to adverse effects like breathing problems, anorexia and heart, lung, liver and blood cell problems.40 This compound also triggered reproductive health problems among female nonruminant animals, particularly by disturbing "estrous cycles, pregnancy and early embryo development," and among male animals by causing infertility, sperm immotility and reduced sperm counts.41 In attempts to make this oil less damaging to your health, manufacturers came up with the following areas of improvement for cottonseed oil production:42
Another step the industry took as far back as 2007 was to implement "educational" marketing campaigns stressing the nutritious aspects of the nonhydrogenated oil, including the fact that "it does not require hydrogenation, the process that produces trans fatty acids," thus making it "trans fat free."43,44 And while the U.S. Food and Drug Administration (FDA) banned trans fats and partially hydrogenated oils in May 2018,45,46 the makers of Crisco shortening, a hydrogenated product, was already prepared, having introduced a new trans fat-free version of its product, made from sunflower, soy and cottonseed oils, in 2008.47 Even though being trans fat-free is a good thing, USDA data from July 2018 still show that 94% of the cotton crop grown in American soil is actually genetically engineered, which could leave questions as to how safe or nutritious cottonseed oil really is.48 Although GE proponents dismiss the concerns,49,50 GE crops have been linked in the past to possible reproductive problems, organ disruption,51 digestive problems52 and questions about possible allergic reactions.53 Some published reports have also highlighted that cottonseed oil contains a high pesticide load54 and is susceptible to mold contamination.55,56 If You're Looking for a Healthy Cooking Oil, Here Are the Best ChoicesRemember that saturated fat is important for many of your bodily functions, and will not cause heart disease as mainstream recommendations have led you to believe. One of the foods most abundant in saturated and other high-quality healthy fats that is an excellent substitute for cottonseed oil is organic coconut oil. Coconut oil is ideal for cooking because it's resistant to high heat damage, and at the same time provides benefits for your overall well being. The article, "Use Coconut Oil Daily" outlines some of the reasons you should make the switch to this oil. Olive oil is another option you can try, but it must be used cold and drizzled over your favorite foods. It shouldn't be heated because of its low smoke point, which can cause toxic smoke when used at high heats. For more information on some of the most ideal sources of healthy fats, read "Top 13 Reasons to Replace Dangerous Oils With Healthy Fats." from http://articles.mercola.com/sites/articles/archive/2019/04/18/xdjm18-herbal-oils-18mcsa-cottonseed-oil.aspx Cholesterol is found in nearly every cell in your body. This waxy substance is vital for optimal functioning of cell membranes, regulating protein pathways and supporting brain health, hormone levels and reducing your heart disease risk. Your body also uses cholesterol to manufacture vitamin D after being exposed to the sun. As Zoe Harcombe, Ph.D., has noted,1 "It is virtually impossible to explain how vital cholesterol is to the human body. If you had no cholesterol in your body you would be dead." The majority of the cholesterol in your body, approximately 80%, is manufactured in your liver,2 suggesting your body cannot survive without it. The remaining 20% is absorbed from the foods you eat but only at a rate of 20 to 60% of what's in your food. As Alice Lichtenstein, senior scientist and director of the cardiovascular nutrition laboratory at Tufts University, told Eating Well, the absorption rate depends on the individual,3 and if you consume less, your body compensates by making more. In other words, there is a level at which your body attempts to maintain your cholesterol by manufacturing more or less in response to your dietary intake. Since animals use cholesterol in much the same way as humans, beef, pork and chicken have similar levels of cholesterol in the meat. In the past decades cholesterol has been vilified as a primary culprit in heart disease. Merck brought the first statin drug, Lovastatin, aka Mevacor, to market in 1987.4,5 Since then, statins have gone on to become the biggest selling class of pharmaceutical compounds of all time, with annual sales in excess of $19 billion in 2017 and projected to reach $24.4 by 2022.6,7 Although the growth has been rapid, recent data demonstrate physicians are not prescribing statins to all eligible patients.8 Physicians Not Offering Statins to Eligible PatientsAccording to research from the Centers for Disease Control and Prevention (CDC),9 36.7% of U.S. adults over the age of 21 met the eligibility requirements in 2015 for cholesterol lowering treatment with statins as defined by the 2013 guidelines issued by the American College of Cardiology and the American Heart Association. These guidelines define four groups said to benefit from statins,10 including those with atherosclerotic cardiovascular disease, diabetes and low-density lipoprotein (LDL) cholesterol levels between 70 and 189 milligrams per deciliter (mg/dL). According to the CDC, 55% (43 million American adults)11 who fit the criteria are currently taking statin medication. Despite these extraordinary numbers, a new study12 from Duke University Medical Center finds 26.5% of U.S. adults who fit the current criteria to use cholesterol-lowering drugs are not taking them. The study is suggesting this occurs since doctors do not offer the drugs to their patients or the patients express concern over the side effects.13 The guidelines were expanded by the U.S. Preventive Services Task Force14 to include individuals who did not have a prior history of heart disease but who had concurrent health conditions that may place them at higher risk for heart attack in the future, such as obesity, high blood pressure, diabetes, high cholesterol and age. According to the current survey, 59.2%15 who were not taking the drug said their physician had not offered them a prescription. This was most common among women, black people and uninsured patients. In an email to Reuter's, Dr. Ian Kronish, associate director of the Center for Behavioral Cardiovascular Health at Columbia University Irving Medical Center, commented on the findings, saying some physicians may not have been completely behind the changes to the guidelines published in 2013, particularly for patients who didn't have extremely high cholesterol levels or a previous history of heart disease.16 How Do Statins Work?Statins don't stop your body from absorbing cholesterol from your food, but rather prevent your liver from making the cholesterol it was designed to produce by blocking an enzyme in the mevalonate pathway called HMG-CoA reductase, used to make cholesterol in the liver. Essentially, this classification of drugs blocks the mevalonate pathway, which plays a key role in multiple cellular processes, not just the production of cholesterol. Although studied with regard to cholesterol synthesis, the extent of the impact of the mevalonate pathway is not fully understood.17 The drugs also deplete your body of coenzyme Q10 (CoQ10), which may in part account for many of its devastating long-term results. A black box warning was proposed to warn patient and physicians about this reduction in CoQ10,18 but in 2014 the FDA decided against it.19 CoQ10 is used in energy production by every cell in your body and is vital for optimal health and longevity. In its reduced form, ubiquinol, it's a crucial component of cellular respiration and the production of adenosine triphosphate (ATP), a coenzyme used as an energy carrier in every cell in your body. Since your heart is the most energy demanding organ, depleting this energy supply can have devastating consequences. Former FDA Commissioner Had Strong Ties to Big PharmaThe featured study was performed at Duke University by scientists with a history of producing research supporting statin use and calling for a greater number of prescriptions in patients who may not have had a previous history of heart disease,20,21,22,23,24 continuing a legacy of pharmaceutical support left by Dr. Robert Califf,25 who served as U.S. Food and Drug Administration (FDA) commissioner from February 2016 until January 2017.26 In May 2014, Califf, a Duke cardiologist and study chairman, gave a presentation27 to a group of experts, describing ways to increase the pace of innovation through the transformation of the research process. Specifically, his last slide called for a plan to simplify the regulatory systems governing research, believing it may have slowed biomedical innovation. This was near the end of his association with Duke University, as he was soon to be nominated by then President Barack Obama as the FDA commissioner.28 During his confirmation hearings he defended his position in accepting drug industry funding and promised to not lower the agency's safety standards. When questioned by senators, Califf attempted to disarm his previous statement that regulations governing research were too complicated and slowed innovation by saying,29 "I've never been a proponent of lowering standards. If anything, I've argued for raising them." According to The New York Times,30 Califf had been associated with scientific papers produced by pharmaceutical company researchers, he'd been paid by seven drug companies and a device maker for consulting services, and his university salary was partially supported by drug companies, including Merck, Novartis and Eli Lilly. In a conflict of interest section at the end of one paper, he declared financial support from more than 20 companies and research entitites.31 Daniel Carpenter, a Harvard political science professor with an expertise in the FDA calls him the "ultimate industry insider."32 Califf also resigned from the board of directors at Portola Pharmaceuticals on January 26, 2015, just prior to his nomination as FDA commissioner, having received compensation of $259,623.33 Recently, Duke Clinical Research Institute paid $112.5 million to settle claims that bogus research data34 were submitted to the National Institutes of Health to acquire grant money for research.35 Seven years of data were determined to be unreliable. Risks Associated With Statins Supported by ScienceAmong those who were offered but declined statins in the featured study,36 the most common reason stated was fear of side effects from the drugs.37 Senior study author Dr. Ann Marie Navar from the Duke Clinical Research Institute38 believes public perception of side effects is unrealistic. She commented:
However, despite Navar's attempt to downplay the side effects of statin medications, the risks are well-documented and supported by scientific evidence, so the fears are well-founded. According to the FDA:39
However, these are only the side effects acknowledged by the FDA and not the full scope of the effects supported by research. A reduction in CoQ10 triggered by this classification of drugs may increase your risk of acute heart failure40 and atherosclerosis, as found in data published in Expert Review of Clinical Pharmacology.41 The study addressed several physiological mechanisms, including how the drug inhibits the synthesis of vitamin K2, which is responsible for protecting your arteries from calcification. One of its biological roles is to move calcium out of your blood and into the proper areas of your body, such as your bones and teeth. Since statins inhibit the function of vitamin K2,42 it may place you at risk of deficiency, which may contribute to osteoporosis, heart disease, brain disease and inappropriate calcification. The same enzyme used by your liver to produce cholesterol that is inhibited by statins is also involved in the production of ketone bodies. The depletion of CoQ10 and the inhibition of vitamin K2 also increases your risk of other serious diseases including cancer. Long-term statin use more than doubles a woman's risk of two types of breast cancer,43 and significantly increases a man's risk for prostate cancer.44 Research has also associated statin use with an increased risk of diabetes,45,46,47 neurodegenerative diseases,48 cataracts49,50 and musculoskeletal disorders.51 How to Evaluate Your Risk of Heart AttackAs you consider whether taking statins make sense for your health, it's important to understand what your cholesterol numbers mean. Your total cholesterol is not a strong indicator of your risk of heart disease. Better indicators are:
Two tests that are even more important for assessing your cardiovascular disease risk are your serum ferritin and gamma glutamyl transpeptidase (GGT). The GGT is used as a screening marker for excess free iron and a great indicator of your risk of sudden cardiac death. The recommended and ideal levels of ferritin and GGT are as follows. For more information about these tests, read my previous article, "Cholesterol Does Not Cause Heart Disease." • Ferritin -- Adult men and non-menstruating women: 30 to 40 nanograms per milliliter (ng/mL) or 75 to 100 nanomoles per liter (nmol/L). The most commonly used threshold for iron deficiency in clinical studies is 12 to 15 ng/mL (30 to 37 nmol/L). You do not want to be below 20 ng/mL (50 nmol/L) or above 80 ng/mL (200 nmol/L). High iron during pregnancy is also problematic; having a level of 60 or 70 ng/mL (150 or 175 nmol/L) is associated with greater odds of poor pregnancy outcomes. • GGT -- Below 16 units per liter (U/L) for men and below 9 U/L for women. Above 25 U/L for men and 18 U/L for women, your risk of chronic disease increases significantly. Protect Your Heart and Lower Your Risk of Heart DiseaseHere are a number of suggestions to help protect yourself against heart disease. For further discussion of how lifestyle factors impact your risk, see my previous article, "Nearly Half of American Adults Have Cardiovascular Disease."
from http://articles.mercola.com/sites/articles/archive/2019/04/17/cholesterol-managers-want-to-double-statin-prescriptions.aspx |
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