This Is Your Brain On Air Pollution

Numerous studies have connected air pollution to higher rates of lung and heart disease. Now a new study led by researchers at the Keck School of Medicine of the University of Southern California (USC) shows for the first time that it may also have a negative impact on how the brain’s white matter ages. That is to say, it accelerates cognitive decline and brain aging. 

The researchers measured the cognitive and episodic memory of over 2,200 older women over a 10 year period and correlated that to the concentration of air pollution at their home addresses. The women who lived in geographic locations with higher levels of fine particulate matter in ambient air had significantly smaller white matter volumes across a wide range of brain areas. The study corrected for  the geographic region where they lived, their race or ethnic background, socioeconomic status, lifestyle, or medical conditions that may also influence brain volumes. White matter connects brain regions and determines how information is processed in the brain. Fine particulate matter is smaller than 2.5 micrometers and is known as PM2.5, a form of pollution that easily enters the lungs and possibly the bloodstream.

For reasons not yet fully understood, women in their 70s and 80s who live in areas with high levels of air pollution are at particular risk for Alzheimer’s-like brain shrinkage compared with women who routinely breathe cleaner air. But nobody is immune. Other studies have shown that even at relatively low levels, toxic air may alter the size of a child’s developing brain and boost the risk of cognitive and emotional problems in adolescence.

What can we do to protect our brain health? Moving away from highly polluted areas may be the ultimate protective strategy, but that option isn’t open to everyone. So USC scientists are on the hunt for other defenses. In the meantime, they recommend that you be aware of pollution levels where you live (here is one of many resources that will keep you informed: https://airly.org/en/). Minimize ourdoor exercises such as running on high pollution days, avoid traveling at high traffic congestion times if possible, use low traffic roads when walking, running or cycling and, yes, wear a mask on particularly bad days. I know it doesn't look cool but it sure beats forgetting who you are.

Good Carbs / Bad Carbs

 

It is not easy being a carbohydrate these days. Seems like they get the blame for everything from obesity to diabetes. Their rep is that they make us fat and mess with our blood sugar. But not only are carbs a necessary macronutrient, not all carbs are created equal and not all starchy foods deserve their reputation. It comes down to this: how quickly is a starchy carbohydrate digested, converted into sugar and injected into your blood?

So called "resistant" starches get their name because they resist fast digestion. The enzymes in our small intestine do not break them down quickly or easily, and that prevents them from causing a quick rise in blood sugar. It also means more of them make it all the way to our large intestine and colon where they act as prebiotics, providing food for healthy gut bacteria.

A resistant starch is a type of fiber that is most abundant in beans and legumes but it is also found in whole grains, seeds, vegetables,nuts and some fruits. 

On the other hand, "refined" carbohydrates provide very few vitamins and minerals and the body processes them quickly, so they can cause a person’s blood sugar to spike. The body uses refined carbs much more quickly than it uses unrefined carbs. As a result, refined carbs create a short burst of energy, whereas unrefined carbs release energy more slowly throughout the day. Once that short burst of energy is over, a person may need to eat more food to gain more energy. As a result, they can consume a higher number of calories, contributing to weight gain. It is refined carbs that give carbohydrates their bad reputation.

Refined carbs are commonly found in processed grains, pasta, cereal, baked goods and deserts. Anything with added sugar is providing refined carbs.

All of us should avoid eating refined carbohydrates and added sugars as much as we possibly can. About half of all Americans have insulin resistance, which means that we are very sensitive to carbohydrate and should limit all sources of sugars and starches, not just the "bad" carbs. Eat all the fiber you can get your hands on.

Five Painless Ways to Cut Calories

 

Eventually everyone wants to cut some calories out of their diet, either because they want to shed a few pounds or try a calorie restricted diet, which recent research suggests can slow aging and add years to your life. Some people manage this without too much drama while for others it becomes a real struggle.

If you prefer to take a structured approach to it, there are now many free and easy to use apps that will make tracking your calorie consumption quick and simple. I use Cronometer (cronometer.com) but Noom, LoseIt, MyFitnessPal and FatSecret all offer good tools. 

Tracking your calories in and out is a sure way to lose weight but if you prefer to just cut back a bit without the accounting here are five ways to cut out calories (mostly empty ones) that won't cramp your lifestyle.

Cut out the sugary drinks. This is probably the single best step you can take to reduce calories. And it is not just regular sodas. Energy drinks, bottled tea and fruit juices are all loaded with added sugar. Switching to diet drinks? Studies show that they do not help you reduce total calories and may even increase sugar cravings in some people. Stick to coffee, tea and water (still or carbonated).

Limit the processed food. Processed foods - especially fast food - are loaded with calories from fat and added sugar (not to mention all that sodium). This includes most canned and many frozen foods at your grocery store. It doesn't mean you can never eat them. Just cut back where you can.

Eat more vegetables. Ok, you knew that was coming. But fresh or frozen, fruits and vegetables are fiber rich and nutrient dense to they help you feel fuller sooner and longer.

Use spices rather than sauces. Spices add flavor without the sugar and fat.

Cook lighter. It is not only what you cook but how you cook it. Instead of frying in oils try air frying, steaming, grilling or broiling instead.

Finally, don't let yourself fall into the trap of thinking that if you can't do it all there is no sense in doing anything. Cutting back a little is better than not at all. Losing a little weight - or even just gaining less - is good.

Reducing Your Colon Cancer Risk

 

We talked yesterday about the importance of regular screening for correctional cancer. Early detection is the best way to a good outcome. If you are over 50 years old (40 years if you have personal risk factors) you need to talk with your primary healthcare provider about it.

That being said, there lifestyle adjustments that you can make that are well proven to lower your risk. Here are five.

Diet. Diets rich in fruits, vegetables and whole grains are strongly linked with a lower risk of colorectal cancer. Eating less red meat and avoiding processed meats also helps. Make sure you have adequate vitamin D levels, as low levels are linked to a higher risk. Bonus: This is the same diet advice given for lowering the risk of other cancers, coronary disease and diabetes.

Exercise. Cancer doesn't care if you feel like exercising. In fact it would prefer that you didn't. "Exercise may decrease gut inflammation and improve immune surveillance to prevent cancer," says Dr Vi Chiu, director of Gastrointestinal Oncology at Cedars Sinai Clinic and Research Institute in Los Angeles. Aim for 150 minutes of moderate intensity exercise like brisk walking every week. In fact, don't aim for it. Do it.

Manage your weight.  Being overweight increases your risk of developing colorectal cancers because it interferes with the function of various hormones like insulin and leptin. For example, obese people have much higher levels of insulin which can cause abnormal cell growth in the colon. Stop making excuses and get down to your healthy weight.

Drink less alcohol. "Alcohol is a toxin whose byproducts can damage DNA and cause intestinal damage," Dr Chiu tells us. Limit your consumption to no more than one serving of alcohol per day. Less is better. How much is a serving? Google knows.

Stop smoking. Seriously? You need to be told this in 2022? A study of almost 5,000 people published in the British Journal of Cancer found that smokers had an almost 60% higher risk of developing colorectal cancers than non-smokers. Quitting reduces the increased risk to 20%. Staying clean for 20+ years eliminated the added risk entirely. Like you needed yet another reason to stop.

Colorectal cancer is a nasty, painful, terrible way to die. It not only affects you but your family and loved ones. There is a lot you can do to greatly reduce your risk. Just freaking do it for christ's sake.

Let's Talk About It

 

The images are disturbing and the whole thing is something we'd all just rather not think about, much less talk about. But the fact is that colorectal cancer is the second leading cause of cancer deaths worldwide. Only lung cancers kill more people every year. The American Cancer Society estimates that in the US in 2022 alone about 106,000 people will receive an initial diagnosis and nearly 45,000 will die from it.

When detected early, colorectal cancers are highly treatable and survival rates increase dramatically. This means that screening is the first line of defense. There are three common types of colorectal cancer screening.

Colonoscopy is the gold standard for early detection. A long flexible tube with a light and video camera is inserted deeply and the anus, rectum and colon, which  can then be visually inspected for any cancer. Any pre-cancerous polyps can be removed during the procedure. Since you will be under a general anesthesia for the entire procedure, it is neither painful nor unpleasant, despite how it sounds. The dreaded "prep" process of cleaning yourself out the night before is, well, unpleasant. But it is neither painful nor complicated. Just keep something interesting to read by the toilet. Average adults with no family history of colorectal cancer should begin screenings at age 40 and then every 10 years if no problems are found.

FIT-DNA testing checks your stool for blood - a possible early warning sign - and screens for cancerous DNA. If you have low risk factors and no family history of colorectal cancer, this is a good alternative to a full colonoscopy.

FIT-only testing (you have seen this on on TV) screens for blood in your stool but only from the lower intestines. It can be done at home but it is the least comprehensive screening method.

If you have been screened (I am 0 - 2 on colonoscopies) stick to the schedule your gastroenterologist recommends. If you have never been screened and are past 40 years old, talk with your primary health care provider about what might be best in your specific situation. Screening can often find colorectal cancer early, when it's small, hasn't spread, and is easier to treat. Regular screening can even prevent colorectal cancer. A polyp can take as many as 10 to 15 years to develop into cancer. With screening, doctors can find and remove polyps before they have the chance to turn into cancer.

I know its not a subject you want to think about. In fact don't think about it. Just go get screened.

Walking It Off

 

It is not breaking news that regular exercise has serious health benefits for anyone, anywhere, at any age. Over the past few years, walking and staying active have started to become trendy. Hitting a certain number of steps for the day and corporate walking challenges have helped to improve daily physical activity for lots of people who were previously sedentary. 

A large body of research continues to confirm that regular exercise is beneficial for your overall health, but also that walking regularly itself has several benefits which include improving and maintaining hearth health, helping control weight and combat obesity, supporting joint health, managing blood sugar levels and promoting better mental health. You don't need any special skills or expensive equipment (except perhaps a dog), you can do it alone or with friends and and you can do it when and where it is convenient for you.

To get started walking, all you need is a pair of sturdy walking shoes. Choose a walking route near your home. Or look for a scenic place to walk in your area, such as a trail or on the beach. You can also recruit a friend or family member to walk with you and hold you accountable. And it is easy to add walking into your daily routine. Here are some ideas:

• If you commute, get off your bus or train one stop early and walk the rest of the way to work.
• Park farther away from your office than usual and walk to and from your car.
• Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time

Here are some tips for staying safe and comfortable while walking from healthline.com:

• Walk in areas designated for pedestrians. Look for well-lit areas if possible.
• If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.
• Wear sturdy shoes with good heel and arch support.
• Wear loose, comfortable clothing.
• Drink plenty of water before and after your walk to stay hydrated.
• Wear sunscreen to prevent sunburn, even on cloudy days.

And if you are here in Colorado like I am, stay aware of the weather. It can change drastically over the course of a 30 minute walk.

5 Veggies Better For You Cooked Than Raw

 

 

 

Generally speaking, the less processed food is, the better. However, not all food is more nutritious when eaten raw. Some very common vegetables are actually more nutritious when cooked. Here are five of them. 

 

Tomatoes.
Cooking, using any method, greatly increases the antioxidant lycopene in tomatoes. Lycopene has been associated with a lower risk of a range of chronic diseases including heart disease and cancer. The increased lycopene amount comes because the heat helps to break down the thick cell walls, which contain several important nutrients. Cooking does reduce a tomato's vitamin C content by nearly a third but their lycopene content rises by more than 50%.

Carrots.
Cooked carrots contain more beta-carotene than raw carrots, which is a substance  that the body converts into vitamin A. This fat-soluble vitamin supports bone growth, vision and the immune system. Cooking carrots with the skins on more than doubles their antioxidant content. You should boil carrots whole before slicing as it stops these nutrients from escaping into the cooking water. Avoid frying carrots as this has been found to reduce beta-carotene levels.

Bell Peppers (Any variety).
Bell peppers are a great source of immune-system-boosting antioxidants, especially the carotenoids, beta-carotene, beta-cryptoxanthin and lutein. Heat breaks down the cell walls, making the carotenoids easier to absorb. As with tomatoes, vitamin C is lost when peppers are boiled or steamed because the vitamin can leach out into the water. Try roasting them instead.

Broccoli.
Brassica, which include broccoli, cauliflower and brussels sprouts, are high in glucosinolates, which the body can convert into a range of cancer-fighting compounds. For these glucosinolates to be converted into cancer-fighting compounds, an enzyme within these vegetables called myrosinase has to be active. Steaming these vegetables preserves both the vitamin C and myrosinase and, therefore, the cancer-fighting compounds you can get from them.

Green Beans.
Green beans have higher levels of antioxidants when they are baked, microwaved, grilled or even fried as opposed to boiled.

For all vegetables, higher temperatures, longer cooking times and larger quantities of water cause more nutrients to be lost. Water-soluble vitamins (C and many of the B vitamins) are the most unstable nutrients when it comes to cooking because they leach out of vegetables into the cooking water. So avoid soaking them in water, use the least amount of water when cooking and use other cooking methods, such as steaming or roasting. Also, if you have cooking water left over, use it in soups or gravies as it holds all the leached nutrients. 

Thanks to Laura Brown, senior lecturer in Nutrition, Food, and Health Sciences at Teesside University in the UK, for this good information.

Bad News for Hay Fever Sufferers

 

In the last 12 months, over 19 million people have been diagnosed with hay fever in the US alone. Nearly 40% of American children have pollen allergies. "Hay fever", or allergic rhinitis, is a seasonal allergy that causes the eyes to water, nose to run, throat to itch, and lungs to feel tight. It can be triggered by pollen from trees, grasses, weeds, ragweed, and other plants. Exposure to allergens is the cause of a hay fever allergy. Hay fever is caused by an allergic reaction to pollen from trees, grasses, weeds, shrubs, and other plants that are pollinated by insects such as bees, wasps, flies, beetles, moths, butterflies, and mosquitoes.

The symptoms of hay fever can vary from person to person. Some people may experience a few days or weeks of sneezing and itchy eyes before the allergy subsides; others may have more severe reactions that persist for months at a time. The length of your reaction depends on how much pollen is in the air when you are exposed to it during pollen season. If there’s not enough pollen around, then your body will be less likely to produce an allergic response.

"No one really knows why hay fever affects some people and not others. Whether or not you get hay fever may be down to genetics or the state of your gut health," says Dr Luke Powles, clinical director of Bupa Health Clinics in the UK. “People may be more prone to hay fever if stressed, as your body releases hormones and other chemicals, including histamine, the powerful chemical that leads to allergy symptoms,” Dr Powles says. “While stress doesn’t actually cause allergies, it can worsen an allergic reaction by increasing the histamine in your bloodstream.

And there is bad news if you suffer from seasonal allergies. It is only going to get worse. Perhaps much worse.

Based on current trends of rising global temperature and carbon dioxide levels in the atmosphere, annual pollen emissions are projected to increase by as much as 40% by 2100. At the same time, the pollen season is expected to begin 40 days earlier and end 20 days later than presently.

There is little that you can do other that treat the symptoms either.

 

Good News / Bad News

 

There is good news and bad news today about alcohol and coffee and how they do or do not affect your heart health. First, the bad news....

Drinking red wine is not going to help your heart. For some time it has been reported that moderate red wine consumption reduced rates of heart disease. In fact, an analysis of 370,000 adults discovered that it just ain't so. Using more detailed data, researchers found that people who consumed only one glass of red wine per day or less also tended to exercise more, eat a healthier diet and generally have a healthier lifestyle than those who drank more. Drinking one 6oz glass per day has essentially no impact on hearth health but heavier consumption dramatically increases your risk.

The good news?

Drinking coffee is clearly associated with lower risk for heart disease and a longer lifespan compared with those who rarely or never drink coffee. After tracking more than 380,000 adults for over a decade, researchers found that drinking two to three cups of coffee per day lowered the risk of heart disease by about 15%. It made no detectable difference if regular or decaffeinated coffee was consumed.

So, if you are in good health and enjoy a glass of wine, go ahead and keep enjoying it. Just do so in moderation and don't expect any hearth health benefits. If you drink coffee, keep on drinking it.

Flexitarianism

 

With meat prices apparently setting new highs on every trip to the grocery store, many people are looking for ways to eat less of it. Yet they are not excited about the idea of going without meat, or figuring out the complexities of a healthy vegetarian diet. But lower grocery bills are just one reason to consider making a switch. A 2019 report published in Lancet concluded that even a partial shift away from meat consumption toward plant-based foods could prevent over 11 million deaths annually worldwide.

If you are thinking about dipping your toe into the plant-based eating pool, then a flexitarian diet may be for you. In its simplest definition, the flexitarian diet is a combination of the words “flexible” and “vegetarian.” It’s a cross between vegetarian and continuing to enjoy animal products every so often. Different people will define flexitarian  in different ways, but most simply a flexitarian will choose a plant-based or vegetarian meal sometimes will also include sustainable, humanely-raised meat and fish at others. 

This can be as simple as having Meatless Mondays or as committed as restricting meat to a day or two each week. There really is no rule to break or wrong way to do it, other than eating less meat and more plant-based foods.

If you are worried about finding healthy, tasty, plant-based meals don't. Most meal planing apps will allow you to select flexitarian as an option and present you with many great alternatives to choose from. (I am partial to mealime.com, but there are many.) And preparing meatless meals is no more complicated or challenging than cooking with meat. Here are some beginner flexitarian meals to get you started.

Lifestyle Tweeks for Osteoarthritis

 

One of the delights of getting older is the emergence of various aches and pains in our joints. One of the most common causes of chronic joint pain is osteoarthritis (OA). OA is a progressive condition in which the cushioning material that keeps the ends of our joints from rubbing together gradually wears away. Presently there is no way to reverse the condition.

Medical treatment for OA runs the gamut from prescription drugs to relieve the pain, to steroid injections into the joints to reduce inflammation to, in extreme cases, the replacement of the joint with an artificial one. Knee and hip joint replacements are the most common orthopedic surgical procedures, with over a million performed annually in the US, and this is expected to grow over 600% to 3.5 million a year by 2030.

Artificial hip and knee recipients generally express satisfaction with the results and regain mobility despite advanced OA. In very advanced cases, they may be the only practical alternative for treatment.

If there is any good news to be had for OA sufferers, it is that there are lifestyle changes and non-drug treatments that can help ease the symptoms and slow the progression of the condition. Here is what orthopedic experts advise.

1. Improve the quality of your sleep.
That may sound surprising but clinical evidence suggests that reducing stress and getting a better night's sleep may help. "Sleep is crucial to pain perception," explains Heidi Prather, DO, at the Hospital for Special Surgery in NYC. Insufficient sleep time or poor quality sleep can reduce the level of neurotransmitters in your brain - chemicals like serotonin that can help lessen your perception of pain. Stressful days can lead to sleepless nights.

2. Lose weight.
If you are overweight, losing as little as 5 to 10 pounds can make a positive difference to join pain and mobility. A 2021 study published in the International Journal of Obesity found that losing 7.5% of body weight significantly reduced the frequency of knee and hip replacement surgeries compared with those who did not lose weight.

3. Move toward a more plant-based diet.
A 2018 study found that people who followed a plant-based eating style for eight weeks reported significantly less joint pain even if they did not lose weight. A whole food, nutrient dense diet helps reduce the inflammation that contributes to pain.

4. Keep exercising - in the right ways.
What is most helpful in dealing with OA is a combination of aerobics, strength training and flexibility exercises. "Exercise not only strengthens the surrounding muscles, taking pressure off the joints, but improves overall joint function and mental well being, which can make coping with pain easier," according to Timothy Gibson, MD, medical director of the MemorialCare Joint Replacement Center in Fountain Valley, CA. It is important, however, to tailor your exercise routine to your OA status and fitness level, so working with your doctor or a physical therapist can be best.

I just got my own "advanced OA" diagnosis two months ago, so I will be trying these suggestions to see if they make a positive difference for me.

Eating for Longevity

 

Perhaps unsurprisingly, what you eat has a significant effect not only on how healthy you are but on how long you live. A 2022 study published in PLOS Medicine concluded that a young adult in the U.S. could add more than a decade to their life expectancy by changing their diet from a typical Western diet to an optimized diet that includes more legumes, whole grains and nuts, and less red and processed meat. For older people, the anticipated gains to life expectancy from such dietary changes would be smaller but still substantial.

Here are the most important changes that you could consider to help you add more healthy years to your life.

Trim out some calories.
According to the Calerie clinical trial cutting out 12% - 14% of your usual daily calorie intake may help improve mood and even defend against age-related diseases that ravage the body. One study published in Cell Metabolism concluded that cutting calorie intake by 15 percent over two years can slow aging and protect against diseases such as cancer, diabetes, and Alzheimer’s. The diets work by helping slow the metabolic rate and reducing free radicals linked to chronic illnesses.

Eat more fiber.
Adults age 40 and older who ate at least 25 grams of fiber per day had a 21% lower risk of dying over a 12 year period according to a study from the University of West Virginia University School of Medicine. The average American consumes about 16 grams a day.

Get your fruits and veggies.
Eating 3 servings of vegetables and 2 of fruit every day lowers your risk of death from any cause according to a study that tracked over 100,000 men and women for over 30 years. The study did not show that eating more than 5 servings produced any additional benefit.

Saturated fat is still bad.
Despite confusing media reports to the contrary, saturated fat can lead to heart and vascular system problems and even small reductions can produce significant benefits. Major sources of saturated fats in the American diet include red and processed meats and butter.

Eat more plants.
Replacing animal protein with plant protein can add extra years. Swapping as little as 3% of daily calories may reduce the risk of early death by 10% according to a 2020 study by the National Institutes of Health.

Have fishy Fridays.
Compared to those who never or rarely at fish, those who ate it at least once every week had a 12% lower risk of death from any cause, according to a study published in the European Journal of Clinical Nutrition.

You need not adopt all these changes (although that would be best) to experience benefits. But "we are what we eat". So consider that the next time you reach for fast food or processed garbage.