Do Liver Supplements Help?

 

The liver performs many essential functions, including cleaning the blood, synthesizing proteins, producing hormones, and aiding digestion. So it is somewhat alarming that more and more people across the USA are developing non-alcoholic fatty liver disease (NAFLD). It is estimated to affect 89 million Americans, including about 40% of those over age 60. Particularly troubling is that most who already have it are unaware, since NAFLD usually has no symptoms and doctors do not routinely screen for it. As a result, it often goes undiagnosed until it has progressed to an advanced stage.

Older adults with NAFLD are at increased risk of cancer and have a 60% higher risk of death from any cause than those without the disease. Eventually, a liver transplant may become the last option.

NAFLD develops when the liver stores too much fat, producing an inflammatory response that increasingly interferes with liver function. Obesity, high blood pressure, high cholesterol, diabetes and a family history of liver disease can all increase the risk. 

There are currently no drugs on the market to treat NAFLD. But some manufactures of liver supplements claim that their products will detoxify and rejuvenate the liver. Supplements variously promise to optimize liver function, detoxify the liver and, of course, "promote" and "support" liver health. Yet studies presented at an American Association for the Study of Liver Disease and the National Institutes of Health seminar suggested that herbal and dietary supplements are responsible for as much as 20% of liver disease in the United States. Other studies have found that liver transplant and death occurred more frequently in people who took herbal dietary supplements than those who did not. 

Milk thistle, also known as silymarin, is the most common herbal supplement for liver problems in the U.S. Silibinin, the active ingredient in silymarin, acts as an antioxidant, neutralizing free radicles that contribute to inflammation. The results of trials and studies are mixed. Some have found reductions in inflammation and in enzymes associated with liver damage. Other studies have not found such evidence or found reductions that were 'not clinically significant". The majority of these studies used weak methodologies and had funding sources with a vested interest in the outcome. Studies of other common ingredients such as zinc and licorice root have produced similarly inconclusive outcomes.

An additional problem in the US is that supplements are not tested by and are only weakly regulated by the FDA, so the purity and concentration of ingredients is unpredictable.

But the liver is an unusual organ in that it can often regenerate and repair itself. So there is a lot that we can to to avoid or even reverse NAFLD. Here are few things that you might consider.

Symptoms of NAFLD include fatigue, pain on the right side of the abdomen, swelling and jaundice. But by the time such symptoms appear the disease is already well advanced. So even without symptoms it is a good idea to have your doctor test you for liver disease, especially if you are older than 50 years. The basic screening is a blood test so you can ask to have it included in your annual workup.

Losing extra weight can reduce your risk or even the severity of the contrition if you already have it. Losing 5% to 10% of your body weight is enough to make a positive impact.

If you needed still another reason to move toward a Mediterranean type diet, here it is. A 2018 study found a 29% reduction of fat levels in the liver compared to those following a standard American diet.

If you drink alcohol, do so in moderation or stop entirely. Drink lots of water. Tea and coffee are also good options.

This one will shock you. Exercise! Aside from helping to manage your weight, exercise has a direct benefit to liver function. The increase in heart rate and blood pressure during exercise can act like a "mini cleanse" for the liver. About 30 minutes five times a week is enough to make a difference.

Funny, isn't it, how the same recommendations keep showing up again and again? Maybe there is something to them.

 

Triple Play

 

 

In baseball, a triple play is a rare and beautiful thing to see. Unfortunately, the major causes of death in the United States - heart disease, cancer, stroke, diabetes, Altzheiner's, kidney disease (we will ignore Covid-19, which was #3 in 2020, as temporary) - are all due to a triple play of lifestyle factors that are almost entirely under our control.

These three risk factors are the direct result of our modern lifestyle of overeating, eating unhealthy foods, and lack of exercise. These lifestyle factors work together to create the disease causing metabolic imbalances that trigger the obesity epidemic of excess body fat, chronic system-wide inflammation and insulin resistance. Together this triple play causes diabetes, high blood pressure, kidney disease, non-alcoholic fatty liver disease, some cancers, coronary issues and perhaps dementia.

The sad thing is, we could vastly reduce our risk of these complications by making fairly simple lifestyle adjustments to our diet and activity level. But we won't. Instead we shop for "diets" and "programs" that cost a lot of money and don't work. In baseball, a triple play is a rare and beautiful thing to see. In life, it is neither rare nor beautiful.

Saving Those Ripe Avocados

 

Avocados are a tasty, nutritious and healthy food. They do have a lot of calories due to their generous amount of healthy unsaturated fats. Avocados are an excellent source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. Most of the carbohydrates in an avocado come from fiber. A whole avocado provides about 17 grams of carbohydrate and 13.4 grams of fiber. There is very little sugar in an avocado (less than one gram) and the rest of the carbohydrate in the fruit comes from starch. The glycemic index for avocado is estimated to be around zero, making it a low-glycemic food.

But avocados do have a dark side. They are not cheap. And they do this thing where they go from hard as a rock to brown mush as soon as you take your eyes off them. But there is a way to fight back. Avocados actually can be frozen with surprisingly good results.

Let me just say up front that freezing and thawing an avocado ruins them for eating on their own. They get really soft. But for using as a spread on your morning toast, an ingredient in your home made guacamole, on a salad or in a smoothie, you won't be able to tell frozen from fresh. And freezing retains all their nutrition.

They can be frozen halved in the skin, cut up into pieces or mashed. If you are freezing halves or pieces, brush them with lemon or lime juice before freezing to prevent browning. If you mash or puree them, you can add a little lemon or lime and other seasonings right then. Freeze in small portions... an old timey ice tray is ideal. 

To use, let thaw at room temperature for about an hour or in the refrigerator overnight. You'll never have to throw out another avocado.

5G - The Improvement Nobody Needs

Let's say your company has a new product. It is heavily invested in its development and so markets it heavily and, because people have become dependent upon earlier versions, it is in a position to force people to use. At the same time that your company is aggressively marketing the product to consumers, it is warning its shareholders to expect lawsuits over alleged negative health impacts and eventual regulatory restrictions. Even people who never use it will be affected by it, and perhaps not in a good way. Do you proceed with the rollout?

You do if you are a wireless company and your new product is 5G service.

The main concerns regarding 5G are a result of its use of much higher frequency radiation to transmit data at much higher speed. This will be the first time that such high-frequency waves would be used on such a large scale. Admittedly, 5G will enable more than just downloading movies to your phone faster. The technology will also lay the foundation for things like self-driving cars and myriad smart devices.

But while this allows for a faster transfer of data, the higher frequency waves can’t travel though buildings or bad weather very well. Therefore wireless providers need to put 5G emitter cell towers everywhere from utility poles to parking garages. The technology requires millions of small cell transmitters that emit non-ionizing radiation. Because of this doctors began raising concerns about health risks, including the possibility of cancer and the impact on brain development. Many groups pressed the Federal Communications Commission to reconsider its decision not to review its 1996 health and safety guidelines for wireless-based technologies, including 5G. The Children’s Health Defense Fund took the challenge to court.

You have no say about where these emitting towers will be placed. One could be right outside your home. These emitters, more than a million of them, will more than triple your exposure to microwave radiation. One of the ironies of all this is that 5G will do exactly nothing to improve the reception of voice calls. It simply allows for much faster data transfer speed. So if you mostly use your phone as a phone, you will be taking on much more risk for no benefit at all.

The Environmental Health Trust offers the following suggestions for reducing your radiation exposure somewhat (but you will not be able to avoid it).

Don't carry your 5G phone in your pocket if possible. When you are not using it, power it off.

When using it for calls, use an earpiece to keep the phone away from your head. Failing that, use the speaker.

Don't sleep with your phone close. Better, turn it off.

If you have a landline at home, keep it and use it. Hold on to your 4G phone as long as possible. (The wireless companies will force you to upgrade eventually, whether you want to or not. And even if you don't the emitter towers will still impact you.)

Engage with your community to try to keep 5G towers away from schools, hospitals and homes. (Wireless companies are pouring millions of dollars into local politics, so eventually you will lose this fight.)

If you want to educate yourself about this issue, a great book to start with is "Disconnect: The Truth About Cell Phone Radiation, What the Industry is Doing to Hide It, and How to Protect Your Family", by Devra Lee Davis.

Mushrooms and Cancer Risk

Eating more mushrooms may lower your risk of developing certain cancers, breast cancers in particular. A recent meta-analysis done at Penn State and published in the journal Advances in Nutrition suggests that daily consumption of mushrooms was associated with a 45% lower risk of cancer compared to those who did not eat mushrooms at all. Eating only 18 grams of mushrooms daily (roughly 1/4 cup) was enough to be protective.

Mushrooms are high in antioxidants and vitamins. “Mushrooms are the highest known dietary source of ergothioneine, which is a unique and potent antioxidant and cellular protector,” said Djibril M. Ba, a graduate student in epidemiology at Penn State College of Medicine. “Replenishing antioxidants in the body may help protect against oxidative stress and lower the risk of cancer.”

All mushrooms contain these nutrients but shitaki, oyster and miatake mushrooms have the highest levels. 

How to eat more musrooms? Chop some up and toss them on a salad. Throw them in sauces and stews. Whip up your  own oriental foods - they use lots of fungi. Here are 30 more ways to put more mushrooms in your diet.

Size Matters

 

Ok, get your mind out of the gutter. We're talking about food here. And it turns out that yes, size does matter.

If you want to see how inflated our portion sizes have become, don’t go to the supermarket – head to an antique shop. You may spot a tiny goblet clearly designed for a doll, only to be told it is a “wine glass”. What look like side plates turn out to be dinner plates. The real side plates resemble saucers. Back in your modern kitchen, notice how vast everything is – 28cm has become a normal diameter for a dinner plate, which in the 1950s would have been 25cm. Just because we are eating off these great expanses of dish does not of course mean that we have to serve ourselves bigger portions. But as it happens, we usually do.

Back in 1993, the average muffin weighed 85g, whereas now it is not at all uncommon to find muffins weighing 130g. Prepared meals have also ballooned in size, with chicken pies expanding by 50% and the average shepherd’s pie nearly doubling in size since 1993 (from 210g to 400g). Unsurprisingly, we have been expanding in size right along with our food portions. 

To overeat in such an environment may be less about lacking willpower than being set in our ways. Food psychologists talk about “unit bias” meaning that we are inclined to think that a portion equals one of something, no matter what the size. You may be shocked to know that food manufacturers take advantage of this to make you eat more without even realizing it. Ever notice a can containing 2.5 "servings"?

It isn't about how hungry you are. Its about how much food is in front of you. People eat more when they're given big servings which of course affects calorie intake and weight. Now that you realize this, you don't have to continue to be a victim of the deceptive ways that food is packaged and sold. Learn what a serving is. Get a doggie bag. Order an appetizer instead of an entrée. Share your food. You may be amazed to find that you are no hungrier for eating a bit less.

Yes, size does matter.

DASH Inflammation

The DASH Diet (Dietary Approaches to Stop Hypertension) has long been recommended as a practical approach toward lowering high blood pressure. It is very similar to the Mediterranean Diet in most ways, including an emphasis on fresh fruits and vegetables, low-fat dairy, poultry, fish, whole grains and nuts and avoiding most red meat and added sugar.

But a recent study of over 400 participants and published in the American Journal of Cardiology suggests that it may also be effective in reducing inflammation at the cellular level, especially when combined with lower sodium intake. After four weeks on a supervised DASH diet, blood levels of c-reactive protein (a key measure of inflammation) were 13% lower and cardiac troponin (a measure of heart damage) was 14% lower among the participants.

The DASH diet approach may also lower your risk of developing type-2 diabetes as well for cognitive decline. Why would you not give it a try?

The Basics of Eye Health

As long as they seem to be working well enough, we tend to ignore our eyes. They are commonly not a part of our regular health maintenance routine. That is a mistake. Macular degeneration, diabetic retinopathy, glaucoma and cataracts impair or even destroy the vision of millions of Americans every year. As with most health issues, prevention and early detection of any problems is best.

Here are some of the common sense things we can and should be doing to protect our vision well into our senior years.

Get Your Eyes Checked. Have a dilated eye exam by an ophthalmologist once you reach age 40. Have one at least every 2 years after age 65. If you are diabetic, have one done yearly. Otherwise its not a bad idea to have one done every time you replace your glasses.

Stop Smoking. As if there were not already enough other reasons not to smoke, doing so raises your risk of age-related macular degeneration and optic nerve damage.

Watch Blood Sugar, Cholesterol and Blood pressure. Again, there are so many reason why this is important that you should already be doing it anyway. But higher than healthy numbers can also harm your eyes. High sugar levels and blood pressure can damage the tiny blood vessels in your eyes, leading to retinopathy and, potentially, to blindness. Keeping these indicators under control will also reduce your risk of developing diabetes, which raises your risk not only for retinopathy but also diabetic macular edema, cataracts, and glaucoma.

Wear Sunglasses. Glasses that block both UVA and UVB rays are best. UV light can have harmful effects on the eyelid, cornea, lens and retina. Wearing a wide brimmed hat when in the sun is not a bad idea either.

Eat a Healthy Diet. Preferably one on the Mediterranean Diet model that is rich in fruits and vegetables, beans, whole grains and fish. Limit red meat and replace saturated fats with unsaturated fats like olive oil.

Ignore Supplement Claims. Supplements that claim to "support" or "promote" eye health have little or no evidence behind them. Nor is there any legal or regulatory definition of "support" or "promote". They mean whatever the supplement manufacturer decides they mean. Save your money.

For more information about taking care of your eyes, visit www.nei.nih.gov .

 

Children Should Limit Consumption of Fruit Juices

 

If you have been drinking fruit juices rather than soda you should be aware that they may contain concerning levels of lead, arsenic and other heavy metals. In a 2019 Consumer Reports analysis of popular fruit juice brands, CR tested 45 fruit juices sold across the country—including apple, grape, pear, and fruit blends—and found elevated levels of those elements, plus cadmium, commonly known as heavy metals, in almost half of them, including juices marketed for children. “In some cases, drinking just 4 ounces a day—or half a cup—is enough to raise concern,” says James Dickerson, Ph.D., CR’s chief scientific officer.

Fruit juice’s healthy glow has faded in recent years, mainly because it packs a lot of added sugar. But the health risk with these juices from potentially harmful levels of arsenic, cadmium, and lead is equally concerning according to Consumer Reports. More than 80 percent of parents of children age 3 and younger give their kids fruit juice at least sometimes, according to a recent national Consumer Reports survey of 3,002 parents. In 74 percent of those cases, kids drink juice once a day or more.

Children are particularly vulnerable to the harmful effects of heavy metals. “Exposure to these metals early on can affect their whole life trajectory,” says Jennifer Lowrey, M.D., chairperson of the American Academy of Pediatrics’ Council on Environmental Health, as well as director of clinical pharmacology, toxicology, and therapeutic innovations at Children’s Mercy Kansas City. But heavy metals can harm adults, too.

Consumer Reports researchers looked at 45 juices in four flavors: apple (22), fruit juice blends (13), grape (7), and pear (3). Most were from concentrate, meaning that all water was removed from the pressed fruit for transport, then added back in at the factory. Among their findings:

• Every product had detectable levels of at least one of these heavy metals: cadmium, inorganic arsenic, lead, or mercury.

• Twenty-one (47 percent) of the 45 juices had concerning levels of cadmium, inorganic arsenic, and/or lead. (None contained concerning levels of mercury.)

• Seven of those 21 juices could harm children who drink 4 ounces (½ cup) or more a day; nine of them pose risks to kids at 8 ounces (1 cup) or more a day.

• Ten of the juices pose a risk to adults: five of them at 4 ounces or more a day, and five at 8 ounces or more a day.

• Grape juice and juice blends had the highest average heavy metal levels.

• Organic juices did not have lower levels of heavy metals than conventional ones.

Just how dangerous is it for you or your child to drink these juices? And what if your child drinks them every day, for several years?

The total levels of the heavy metals combined were more concerning than the level of any one specific heavy metal. “Each of these metals has shown similar adverse effects on children’s developing brains and nervous systems, and there are potential additive effects,” says says Tunde Akinleye, a chemist in Consumer Reports’ Food Safety division who led the testing. The amounts of heavy metals in any one type of food may be low, but because heavy metals are found in other foods and the environment—and because they tend to accumulate in the body—small amounts can add up. In fact, in some juices the heavy metal levels left little to no room for exposure from other sources.

The good news? Consumer Reports tested some of the exact same juices in 2011 as in 2018; in most of them, heavy metal levels declined, sometimes sharply. For example, the inorganic arsenic level in Gerber’s 100% Apple Juice dropped by 79 percent since 2011, and its lead level dropped by 97 percent. This makes it the most improved juice tested and puts it below Consumer Report’s level of concern.

The American Academy of Pediatrics (AAP) has long recommended limiting how much juice children consume, "mainly because it contains so much added sugar,  contributing to tooth decay and calories, leading to obesity," says Steven Abrams, M.D., director of the Dell Pediatric Institute and co-author of the AAP’s juice guidance. “Many perceive fruit juice as healthy, but it is not a good substitute for fresh fruit," he says. Because of those nutritional concerns, the AAP says parents should avoid giving children younger than 1 year old any fruit juice. After that, the daily maximum amounts are: 1- to 3-year-olds, 4 ounces; 4- to 6-year-olds, 6 ounces; 7 years and older, 8 ounces.

Finally, Good News About Hearing Aids

 

Hearing loss is no laughing matter. One in eight people in the United States (13 percent, or 37 million people) aged 12 years or older has hearing loss in both ears, based on standard hearing examinations. About 2 percent of adults aged 45 to 54 have disabling hearing loss. The rate increases to 8.5 percent for adults aged 55 to 64 and continues to go up from there with age.

Most hearing loss can be corrected with hearing aids. The problem? The average cost of getting a quality hearing aid can exceed $5,000 and is usually not covered by insurance or Medicare. But lately there is good news.

While basic sound amplification devices have been available for many years, traditional hearing aids have been unavailable to many who need them because of the cost. According to the National Institutes of Health, only one in five Americans who have hearing loss wear a hearing aid. Yet research has shown that not wearing a hearing aid if you need one can increase the chances of depression, dementia, and even falls, not to mention the social impact of poor hearing.

In October of 2018, the FDA granted the first ever approval for the sale of a "self-fitted" hearing aid. Over-the-counter (OTC) hearing aids are a new category of hearing aids that consumers are now able to buy directly, without visiting a hearing health professional. These devices are intended to help adults who believe they have mild-to-moderate hearing loss. Like traditional hearing aids, OTC hearing aids will make sounds louder so that some people with difficulty hearing are better able to listen, communicate, and participate fully in daily activities. In addition, OTC hearing aids will be regulated as medical devices by the FDA.

The original product, from audio equipment maker Bose, went on sale in 2019 for about $1,000. In September, 2020, the FDA released its draft regulations for a new "over the counter" class of hearing devises. Now, a year later, they can be had at places like Wal-mart, CVS and Walgreens for as little as $600. More sophisticated devices that link to your smart phone are quickly becoming available online, including a hearing tests conducted over the phone and support in setting up and maintaining your device. These are more expensive but still thousands of dollars cheaper then traditionally obtained hearing aids.

If you have been avoiding investigating a hearing aid because of the cost, now may be the time to take a look.

Diet Drinks Don't Solve the Sugar Problem

 

If you have been drinking diet sodas and other artificially sweetened beverages as a way to reduce your sugar consumption, there is some bad news you should be aware of. A 2019 study of 2,888 people ages 45 and older and published in the journal Stroke concluded that those who drank at least one artificially sweetened soda a day were about twice as likely to have a stroke over the following decade when compared to those who drank less than one a week. Drinking regular, sugar-sweetened sodas or beverages did not appear to raise stroke risk.

In addition, those who drank two diet drinks daily were almost 30% more likely to have heart disease and 16% more likely to die from any cause than those who drank one diet drink a week or less.

It is important to know that this was an observational study and does not conclusively prove cause and effect. But until a clinical study can be done, you may want to consider reducing or eliminating diet beverages.

Five Steps to Cut Back on Sugar

 

According to the US Department of Agriculture, the average American consumes 17 teaspoons of added sugar every day. Note that this is added sugar, not sugar that occurs naturally in food. Compare that with the American Heart Association's recommended limit of 9 teaspoons for men and 6 teaspoons for women. Most people consume far more sugar than they realize. It’s important to be aware of how much sugar you consume because our bodies don’t need sugar to function. Added sugars contribute zero nutrients but many added calories that can lead to extra pounds or even obesity.

The major sources of added sugars are soft drinks and sweetened fruit juices, table sugars, candy, cakes, cookies and pies; dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk); and processed grains (cinnamon toast and honey-nut waffles). In fact, most processed foods contain a lot of added sugar, including many that you would not suspect.

Here are five tips for cutting down the amount of sugar in your diet from Consumer Reports On Health Newsletter.

1. Find out where you stand.

Most of us are eating too much added sugar but how much are you eating? Take a week and track what you are eating and how much sugar comes with it. Using any of a number of free calorie tracking apps can make this much easier than it used to be. This will show you where most of your sugar is coming from and where you might have an opportunity to cut back.

2. Make reading food labels a habit.

Despite the fact that food labels are deliberately made hard to read and confusing, they are your best source of nutrition information. The labels recently began listing added sugar (over the years long objection and resistance of the food industry) so now it is very easy to find. You may be surprised to find out how much sugar is added to foods you do not usually think of as sweet. Bread, pasta sauces, yogurt, salad dressings, marinades, condiments, baked beans and "energy" bars are all major sources of added sugar. Use labels to choose products with less sugar added.

3. Change what you drink.

Sweetened beverages are the #1 source of added sugar in the Standard American Diet (SAD). We expect a lot of sugar in soda, but other culprits include iced tea, fruit drinks and even your Starbucks coffee. The best move is to gradually replace all sweetened drinks with plain water. But coffee and unsweetened tea are also good, as are many flavored carbonated waters.

4. Buy unsweetened everything.

Instead, just add your own sugar. You would be better off without it, but odds are good that you would be adding a whole lot less than you would get in pre-sweetened products. Its pretty unlikely that you would add the dozen or more teaspoonfuls of sugar that your can of soda did.

5. Revamp your cooking.

Experiment with using less sugar than your recipes call for and see how they taste. Often they will taste fine. You can often cut added sugar by 5% to 25% without even being able to taste the difference. Step down slowly and let your taste adjust. And when you do indulge, make it occasional and know what a portion is.

There are a lot of ways to add sugar to food without tipping you off in the ingredients list. And even if an ingredient comes from a natural source, its still "added sugar" if it is added to a food where it does not naturally occur. So go by the Added Sugar number on the label.

FDA Approves Controversial Drug for Altzheimer's

For the first time in over a decade, the US Food and Drug Administration has approved a new drug for the treatment of Alzheimer's disease, and done so under its accelerated approval process. Alzheimer's disease is the sixth leading cause of death in the US. It is a neurodegenerative disease leading to a progressive and irreversible destruction of neurons resulting in loss of cognitive function and memory. Over time, patients develop severe dementia, loss of independence, and death. So far, pharmacologic treatment options have been extremely limited, with the few previously approved drugs providing only mild symptomatic improvement, but not modifying disease progression - let alone offering a cure.

The US Food and Drug Administration (FDA) approved aducanumab (Aduhelm) in June of this year on the strength of a third clinical trial that followed on the heels of two previous failed trials. The third trial suggested that Aduhelm may delay to progression of the disease by more than 20% by removing the amyloid plaques that are the hallmark of Altzheimer's from the brain.

The decision was controversial in that no prior study has shown that the removal of the plaques produces any clinical benefit. Objections centered on approval of a drug that might provide minimal benefit to a small number of patients at the risk of significant complications, such as mild to severe Amyloid-related imaging abnormalities (ARIA) (abnormal differences seen in brain images of Altzheimer's Disease associated with amyloid-modifying therapies) leading to accelerated functional decline in a much larger group of patients.

Already known side effects include headache, changes in mental state, confusion, vomiting, nausea, tremor and gait disturbances, decreased level of consciousness, diarrhea, delirium and disorientation. The accelerated approval pathway requires the company (Biogen) to verify clinical benefit in a post-approval trial. If the sponsor cannot verify clinical benefit, FDA may initiate proceedings to withdraw approval of the drug. 

I am sure that will be an enormous comfort to the families of those harmed by the drug in the interim.

Is Your K Okay?

 

Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. Vitamin K1, or phylloquinone, comes from plants. It is the main type of dietary vitamin K. A lesser source is vitamin K2, or menaquinone, which occurs in some animal-based and fermented foods. Deficiency is rare, but, in severe cases, it can increase clotting time, leading to hemorrhage and excessive bleeding. A deficiency can also compromise cognitive function, heart health and mobility so it is a particular concern as we age.

The recommended daily intake is 120mcg for men and 90mcg for women. Most Americans are not at risk of a vitamin-K deficiency but older adults, particularly men, are the age group most likely to come up short. One cup of dark, leafy greens will provide you with plenty and, being fat-soluble, consuming it with some fat will enhance absorption.

Collard greens are the Vitamin K champions, with one cup providing over 770mcg. Other powerful sources include kale, broccoli, Brussels sprouts and spinach. One cup of any of these will provide more than your daily requirement. Asparagus, green beans, bok choy, avocado and lettuce are also good sources.

Since Vitamin K promotes blood clotting, so you may need to limit your intake a bit if you use the blood thinner warfarin. But don't avoid Vitamin K rich foods entirely as they supply many other important nutrients. And newer anticoagulants are not affected by Vitamin K.

 

 

Five Essential Lifestyle Upgrades

 

We all hear about the importance of creating a healthy, wellness lifestyle. But what does that really mean? Most of us know it has something to do with what we eat and whether or not we exercise. But what, exactly? And what are the most important elements of a wellness lifestyle?

Here are five key lifestyle steps from  Consumer Reports On Health newsletter.

1. Get enough restful sleep.

For most people that means 7 to 9 hours per day. Contrary to popular belief we do not need less sleep as we age. Sleep patterns can shift with age though and many older adults find them selves waking earlier and retiring sooner than they used to. Your mind and body do maintenance and repair while you sleep, so don't cut it short.

2. Drink Less (or No) Alcohol

Current dietary guidelines recommend that women have no more than one alcoholic drink per day and men no more than two. But recent research suggests that no amount of alcohol consumption is safe and that even one drink per day raises your risk of cancer, cardiovascular issues, hypertension and cognitive decline.

3. Exercise

There is it. The one we all hate. But there is just no getting around it. The human body was not designed for a sedentary existence. All adults should strive for at least 150 minutes of moderate exercise per week. This can include aerobic activity as well as strength building exercise. Adults 65 and older should include stretching and balance exercises as well. Stop making excuses and just do it.

4. Fewer Calories

Dietary guidelines suggest 1,800 calories per day for women and 2,300 for men. This assumes moderate daily activity - say regularly walking 1 or 2 miles. If you are inactive, the numbers drop to 1,600 for women and 2,000 for men. Very few people meet these limits, which no doubt explains why so many of us are fat. And that extra weight increases your risk for cancer, diabetes, hypertension and heart disease. Just stop eating so much.

5. Fruits and Vegetables.

Like it or not, your mother was right. Its not manly to "not like vegetables", its stupid. The greatest benefit comes from eating five servings a day of each but even half that amount will reduce your risk of heart attack, stroke and cancer.

Most of this is not new advice and the fact that we continue to hear it is a testament to how resistant we are to doing what is good for us in the face of convenience, habit and salt/sugar addiction. None of these things cost much money and all of them are 100% under your control. Pay now, or pay later.

 

Seafood and Mercury

 

There has been an increased concern about mercury in seafood over the last decade which has caused alarm about all seafood and general confusion about what is safe to eat. Although all fish have trace amounts of mercury, levels vary widely and most fish have very low amounts, usually less than one tenth of the U.S. established guideline for the allowable level of mercury in fish and seafood products. Most of the popular species of fish and shellfish consumed in the U.S. have been shown to have very low mercury levels. Seafood choices that are very low in mercury include: salmon, sardines, pollock, flounders, cod, tilapia, shrimp, oysters, clams, scallops and crab. There is good evidence that the benefits associated with the omega-3 fatty acids in these species and most types of seafood greatly outweigh the small risk associated with mercury for most people.

According to Consumer Reports On Health newsletter, here are some seafoods that have both low levels of mercury and high levels of healthy Omega-3 fatty acid. You should consider making some of them a regular part of your diet.

HIGH OMEGA-3 / LOW MERCURY CHOICES

Anchovies                                        Sardines
Atlantic Mackerel                            Shad
Herring                                            Trout
Oysters                                            Wild and Alaskan Salmon
Pacific Chub Mackerel       

Canned light tuna (not Albacore), catfish, crab, flounder, sole, pollock, and scallops are also low in mercury but have less Omega-3s.

The following generally have higher levels of mercury and should be eaten rarely, if at all.

HIGH IN MERCURY CHOICES

Bigeye Tuna                                    Orange Roughy
Gulf Tilefish                                    Shark
King Mackerel                                Swordfish
Marlin

Heart Disease: Not Just for Men Any More

 

New research has found increasing death rates from heart disease in women under 65. The research, published in European Heart Journal - Quality of Care and Clinical Outcomes, a journal of the European Society of Cardiology (ESC), has found increasing death rates from heart disease in women under 65. If the observed trends continue, heart disease will overtake cancer as the leading cause of death for women in that age group.

Researchers say that already fully a third of all heart attacks in women occur before age 65. Often, women at high risk are not warned about it until after they have had a heart attack.

The good news? Significantly lowering the risk within the control of nearly every woman. First, if you smoke, stop. Period. Second, if you are sedentary, start to get regular, moderate exercise. And finally, eat a Mediterranean of other heart healthy diet. Lose extra weight. Finally, have the conversation about your level of risk with your healthcare provider at your next checkup. Don't accept dismissive assurances. Its your heart. And your life.