Selenium May Extend Life in the Elderly

As life expectancy rises, largely from better living standards driving down deaths at younger ages, practitioners and patients around the world are wondering: what next? Reincarnation or not, you only get one life as you, and anyone who has ever lost someone they love knows that people are irreplaceable, so how can we continue enjoying a rising life expectancy? Many studies on disease prevention and mortality reduction focus on the "middle-aged" (40-something up to 60, or 65), but what about older adults? How do we improve both quality and length of life?

Selenium Reduces Mortality Rates

Source: THOR (CC:2.0)

This year, a study published in the Journal of Nutrition, Health and Aging found that higher blood levels of the mineral selenium may be linked with a lower risk of death among adults over the age of 80. A total of 347 men and women, living in the Sirente region of Italy, had blood samples collected and tested for a range of factors that included selenium status. Over ten years, 248 died, and those with low levels of selenium were 29% less likely to survive the study period than volunteers with high levels. This was independent of age and other factors. 

How Does Selenium Work?

The major reason why selenium helps to fight aging and promote longevity is its role as an antioxidant. Other dietary antioxidants, such as vitamin C, must be "recharged" in order to work more than once, otherwise your requirements for these would be much higher. More powerful "master" antioxidants produced by our own bodies have this recharging as one of their responsibilities, which includes glutathione and thioredoxin. These in turn must be recharged by glutathione peroxidase and thioredoxin reductase, two enzymes that need selenium to function. Antioxidants protect cells and tissues against damage; if this damage is significant and unaddressed, it can create vicious cycles of inflammation and destruction.

Selenium can also help to prevent specific diseases. In the 1990s, a large controlled trial found that taking 200 micrograms of selenium over several years reduced the risk of prostate cancer by just over half, and lowered cancer mortality by 41%. It may have also prevented one-third of all cancers in the treated group, as well as halving the risk of colorectal cancer. Selenium can help to restore youthful immune function too, thus reducing the risk of another major cause of death: sepsis, an advanced stage of infection. If you are of an older age, and worried about the flu season or an impending surgery, it is probably worthwhile to supplement with selenium.

As selenium can be toxic in high doses, you must avoid taking more than 400 micrograms each day, and supplementation should be kept to a dose around 100-200 micrograms. Brazil nuts are one of the best food sources of selenium, but garlic, onions, leeks and broccoli florets are sources of a compound known as selenium-methylselenocysteine. This mouthful has less potential to be toxic than other forms of the mineral, and may be the most protective against cancer. All things considered, use of selenium may be one of the best things you can do for your health, particularly if you are older and prone to infections.

References

1: http://www.lifeextension.com/whatshot/2018/4/April-Whats-Hot-Articles/Page-01#selenium
2: http://www.lifeextension.com/magazine/2006/3/aas/Page-01

Air Pollution May Contribute to Bone Loss

By now, we know that air pollution is responsible for millions of deaths and many more cases of chronic illness around the world. As if the more commonly known list of problems associated with it wasn't enough, we can now add to that an increased risk of bone fractures and loss of bone density.

An analysis of Medicare beneficiaries in the USA set out to determine if air pollution, specifically levels of particulate matter smaller than 2.5 microns (PM2.5), contributed to bone loss and fractures. In the areas they analysed, there were a total of 62 million people, 9.2 million of which were using Medicare. During the study period of 2003 to 2010, 763,630 of the Medicare beneficiaries were admitted to hospital with osteoporosis-related bone fractures. Each 4.18mcg/cubed metre increase in PM2.5 was associated with a 4.1% increased risk of osteoporotic fracture, when variables were controlled for. This may not seem like much, but 4.1% of a thousand people is 41. And for each of them, the risk of death rises by 10-20%, and most - 60% - will not fully regain their independence. They will need an unpaid family member, home carer or aged care centre. The same increase in PM2.5 was linked with a 0.08% drop in femoral neck bone density (the femur is the thigh bone) and a 0.06% drop in radius bone density per year.

A sunrise is much more beautiful when the air is clean.
Source: Sam311 (CC: 3.0).

This is not the first time that air pollution has been linked to bone fractures, at least in non-smokers. A previous study on almost six hundred men in their 70s found that long-term exposure to higher levels of both PM2.5 and PM10 (10 microns or less in size) was linked to lower total bone mineral density. In others, women living in urban areas had a 29% greater risk of forearm fracture compared to women in rural regions. Some cities in other countries are far more polluted than anywhere in the northeast mid-Atlantic region where the above study was conducted. What their levels of air pollution must be doing to bone health is most likely shocking. The reason why PM pollution has so many harmful effects is because it causes inflammation and oxidative stress, much like smoking.

There are of course more types of pollutants than particulate matter, which may also reduce bone mineral density. These include carbon monoxide and nitrogen dioxide. A study in Taiwan compared data from the country's Environmental Protection Agency and their health insurance research database, to see if there was a relationship between these pollutants and osteoporosis. They divided concentrations of air pollution into quarters for the analysis. Compared to the lowest quarter (Q1) for carbon monoxide, those living in Q2, Q3 and Q4 were at a 5%, 78% and 84% greater risk for osteoporosis respectively. As for nitrogen dioxide, those in Q2, Q3 and Q4 were at 35%, 24% and 60% higher risks compared to Q1.

It may sound terrible, but we have more than just hope. In 2015, half a million solar panels were installed around the world every day, and four wind turbines were installed each hour. With the growth of solar energy, it would be more than half a million now. Twenty-three percent of the world's electricity came from renewables that year, which would be a little higher now, particularly as clean renewables make up the majority of new capacity installed. Although it is only one factor contributing to healthy bones, it's all the more reason to help protect the environment in any way you can - when you reach your 80s, which would you prefer? Looking forward to more years of a great life, or sitting in an institution without much time?

Vitamin E Deficiency is Disastrous for the Brain

Many would try to tell you that aging is to be celebrated, not feared, but with cognitive decline and clinical pathologies such as dementia being so common among those in their 70s, 80s and beyond, you'd wonder what they're talking about. Unfortunately, a century of dominance by the pharmaceutical industry has kept most people away from real health advice, such as the best ways to prevent neurological aging and correct nutrient deficiencies. Vitamin E and its importance are no exception.

Vitamin E is often added to skincare products.
Source: Lightsnlather (CC:3.0)

A shockingly high 90% of men and 96% of women in the USA have an inadequate intake of vitamin E (I am not too optimistic about Australians either). It is sadly unknown to the general population that vitamin E deficiency also puts us at a higher risk for Alzheimer's Disease; although we fear this illness for valid reasons, we have been told that diet doesn't matter. However, researchers at Oregon State University have found that vitamin E aids the transportation of DHA to the brain. DHA is one of the omega-3 fats found in fish oil, which we also produce from essential fatty acids, and is known to assist in the prevention and even relief from a range of neurological issues.

The liver uses vitamin E to produce substances known as lyso PIs, which not only transport DHA to the brain, but also stay around to help repair brain cell membranes! With vitamin E deficiency, the level of lyso PIs in the brain is 60% lower, setting a course for disaster. Within the term "vitamin E", there are also eight different types: four tocopherols, and four tocotrienols, each with the prefix alpha-, beta-, gamma- and delta-. Most research has focused on alpha-tocopherol, but research has shown that gamma-tocopherol and beta-tocotrienol are the most important for memory, as well as the total blood tocotrienol levels.

Food sources of vitamin E include hazelnuts, almonds, sunflower seed kernels, peanuts and cranberries, but supplementation is often called for in chronic illnesses. Research described by the Linus Pauling Institute describes mixed results with vitamin E supplementation, but this includes many successes. Two of these include significantly slower disease progression and improved survival in patients with Alzheimer's disease, and improved cognitive performance when the supplementation reduced oxidative stress. As the latter only reported benefit when oxidative stress as a whole was lowered, the question is not "does vitamin E work?" but "what other factors should have been addressed when supplementation failed?" They also only regard alpha-tocopherol as "evidence-based" enough, but with the results of the above research, we need a more holistic perspective. Yes, as the LPI writes, vitamin E aids immunity and prevents oxidative stress, but for it to perform at its best we need other nutrients, such as DHA.

Macular Degeneration Is Declining

A loss of independence as one gets older is a common and very valid fear. But when we care for older relatives or work in aged care, it isn't always easy to see the statistical improvements in health and longevity. One of these statistical improvements is a drastic decline in the risk of developing age-related macular degeneration (AMD), a condition which can be very damaging to our personal and loved ones' freedom and independence.

Simulation of AMD.

A cohort study in a Wisconsin town, published on the 16th of November 2017, set out to determine whether or not the risk for AMD had continued to decline among successive generations. Data from the Beaver Dam Eye Study and Beaver Dam Offspring Study, including a total of 4,819 participants, was analysed to compare the 5-year risk of developing AMD across several generations. All of this was adjusted for age and sex, as the risk of AMD rises as one gets older. The generation with the highest prevalence of AMD was the Greatest Generation, born from 1901 to 1924, at 8.8%. The Silent Generation, born from 1925 to 1945, had a 3% prevalence of AMD. There was an AMD rate of 1% among Baby Boomers, born from 1946 to 1964. They and later generations are often criticised for being youth-obsessed, despite the fact that it is obviously reducing their risk of age-related diseases. The generation with the lowest risk is Generation X, who were born between 1965 and 1984, and had an AMD prevalence of only 0.3%. Each generation had a 60% lower risk of developing the condition, after adjustment for age, sex, smoking status, education, exercise, cholesterol, CRP (an inflammatory marker), and use of multivitamins, statins and NSAIDs (non-steroidal anti-inflammatory drugs).

This decline in AMD risk is consistent with study results seen in Europe, and the drop in cardiovascular deaths and dementia. Although conventional medicine use and conservative lifestyle interventions did not have significant effects on AMD, perhaps these improvements are due to greater awareness of natural health and functional foods. In a laboratory study on turmeric extract, the medicinal spice was found to have a dose-dependent protective effect on retinal cells against blue light irradiation. It was able to significantly reduce oxidative damage and the expression of genes involved in apoptosis, which is the process of "cell suicide" initiated in normal cells when they become too damaged. Overall, the results of this cohort study, along with all the research on how to prevent AMD, mean that we have one more reason to embrace a longer life expectancy.

Smoking Alters the Expression of Your DNA

For decades, society has been aware of the dangers of smoking, and more people are quitting the toxic habit every year. For those who haven't already, here's one more reason to quit, and one reason why it causes cancer: smoking can change the expression of certain genes, affecting both you and your children (if you want to have them).

It's a new day.

Epigenetics refers to how a wide range of factors "change" genes by affecting their expression, but without altering the basic code. They are either substances or triggers for the production of substances that attach to genes, turning them on or off. Sometimes, they can even affect future generations, despite these children having no contact with the original expression-altering factor. Negative factors shorten life, speed aging and promote disease, while positive triggers do the opposite. This is now known to be one reason why smoking is so damaging to the body, causing problems including lung cancer; stroke; cardiovascular disease; infertility and diabetic neuropathy. Cigarettes contain over 700 mostly dangerous chemicals, and half of all smokers die as a result of their habit. Second hand smoke raises the risk of lung cancer, stroke and cardiovascular disease by 30%, so smokers are not just hurting themselves.

For this study, researchers exposed lung cells to a quantity of cigarette smoke equal to someone smoking one or two packs a day. They found a 2-4 times higher than normal level of an enzyme that suppresses or damages gene expression after three months - and if the genes with suppressed expression were genes that prevented cancer, the consequences could be catastrophic. Surely enough, within the first year to 15 months, researchers found that some of the hundreds of suppressed genes were anti-cancer genes. However, if you do quit smoking, your risk of heart disease halves after one year, among other life-extending benefits.

How powerful are external, modifiable factors on our genes? Well, research has found that even the smallest diet changes are able to change gene expression. In this case, the genes affected by these changes affect circadian rhythm; a well-balanced circadian rhythm helps to guard against inflammation, cardiovascular issues and diabetes. Perhaps it is controversial, but even the genetic disorder Huntington's Disease may be at least somewhat controllable by natural epigenetic means. Oxidative stress plays a large role in disease progression, and the resulting loss of glutathione causes a shortage of the amino acid methionine, which is required for the methylation function that suppresses the abnormal gene. Genes are not destiny, and we are only just discovering how much this is the case.

Dancing as an Anti-Aging Therapy

Two common beliefs around health and aging are that 1) we cannot reverse the physical decline that is "supposed" to come with living longer and 2) any form of therapy, or anything with health benefits, must be unpleasant. However, a new study published in Frontiers in Human Neuroscience demonstrates the opposite to be true in both cases.

“Exercise has the beneficial effect of slowing down or even counteracting age-related decline in mental and physical capacity,” says Dr Kathrin Rehfeld, lead author of the study and based in Germany. Volunteers with an average age of 68 were assigned to 18 months of dance lessons or endurance and flexibility training. As expected, both groups showed an increased volume of the hippocampus, which is responsible for memory, learning and balance. This area of the brain can be particularly vulnerable to age-related decline, even more so in the case of Alzheimer's disease. Even though it has been established that exercise can slow and reverse age-related neurological decline, whether or not certain types of exercise are better than others has still been unclear. Because of this, the endurance and flexibility group were given routines consisting of repetitive movements, such as cycling, and the dance group had something new each week.

Source: Abro22 (CC:4.0)

Volunteers in the dance group were instructed in a range of genres, such as line dancing and Latin American dance. Steps, formations and music were changed every second week. They were constantly learning, and had to recall dance choreographies under the pressure of time and without any help from the teacher. Only dancing caused noticeable improvements in balance, and some areas of the hippocampus only regenerated in the dancers. The superior results are most likely caused by the combination of physical exercise and mental stimulation.

This is not the first time that dancing has been shown to exert anti-aging effects. Another study of 34 people with an average age of 80 aimed to test the effects of dancing on walking speed and pain in the knees and hips. Participants were assigned to either two 45-minutes dance lessons a week, or a control group. After 12 weeks, those who danced had less pain and were able to walk faster, which has significant implications for health and longevity. As the researchers stated, even walking just a little faster can help with crossing the road or walking to different rooms, keeping people independent and maintaining self-esteem. Longevity is for everyone, and does not need to be unpleasant or expensive.

Going Organic Benefits Everyone

Usually when we start eating organic food, it's for our own health, and often also the health of a future baby. However, adoption of an organic diet can benefit people we don't even know, such as those working in the agricultural industry.

Source: Walter Baxter (CC: 2.0)

As part of the Agricultural Health Study, researchers tested 1,234 men who worked with pesticides on farms or other environments. They all filled out extensive surveys on what pesticides they had used throughout their working lives, and how frequently. A total of 48 pesticides, including the now-illegal DDT, were included on the list. Researches also collected cheek swabs, containing old cells, from the inside of their mouths in order to analyse these for telomere length. The more often the men used pesticides, the shorter their telomeres were. Some pesticides were more strongly associated with telomere shortening than others, including DDT, alachlor (sold under names such as Crop Star), permethrin (known as Nix, among others) and toxaphene.

Telomeres are an important marker for aging, as they shorten with each division without the aid of telomerase, and if they get too small the cell can no longer replace itself and the tissue deteriorates.
Some people think that longer telomeres mean a greater cancer risk, but this is an excessively reductionistic idea, as the worst seven pesticides for telomere shortening are linked with the greatest cancer risk. For example, alachlor is linked with a higher risk of lymphatic cancer, and chlorpyrifos is linked with a greater brain cancer risk. Even children of farming families can have higher risks of developing cancer!

Increasing adoption of an organic diet may shift the availability of agricultural work to safer jobs, or change the nature of the work to something that won't poison business owners and employees. While chronic illnesses are the result of years of personal or familial exposure, it doesn't always take long to begin clearing pesticides from the body. In a small study of thirteen people, just one week of eating an at least 80% organic diet resulted in an 89% reduction in the level of urinary organophosphate pesticide metabolites. Of course, some types of pesticides and other chemicals may take longer to be cleared from the body, but this does show how rapidly things can start to improve. Overall, going organic is the right choice for the health of humanity and the world, not just the individual, but it will take a major shift for everyone to reap the full benefits.

Can We Trust Health Rating Systems?

Many people who are only just starting to think about healthy eating want something simple, yet effective, to show them how to properly plan their diets. This is one reason why governments, such as the Australian government, issue guides like the Health Star Rating System (HSR). The HSR is claimed to be an official guide, rating foods from one half to five stars, on how healthy a food is. So, what is the problem?

Source: Amin (CC: 4.0)

The problem with government ratings is that food corporations can and do influence what the barely-aware are told to eat. For example, plain milk gets four stars, but a processed "liquid breakfast" product gets four and a half stars. There are at least four sources of added sugar on its long list of ingredients, while an unprocessed breakfast you make yourself may have none. However, plain Greek yoghurt only gets one and a half stars, and smoked salmon gets three and a half.

It gets worse. Some packets of chips (or crisps) have a four star rating, and so do beer-battered frozen "steakhouse" chips (fries). A chocolate-ish drinking powder, which is about half sugar, gets four and a half stars, and so does a breakfast cereal that is around a third sugar. Commercial fruit juice will have anything between four and five stars, depending on the brand. On the other hand, even the middle-of-the-road World Health Organisation (WHO) states that fruit juice contains free sugars which must be restricted. The HSR is based on an algorithm including a handful of nutrient-based criteria. It does not take into account added sugar, processing, nutrient quality or potential toxic contaminants.

A truly health-promoting, life-extending diet is not the same for everyone, and the HSR also completely ignores food intolerances by its nature. Additionally, another guide formed by over 150 surveys among the world's longest-lived people paints an entirely different picture. To start, 90-95% of your diet should be unprocessed plant foods: vegetables, fruits, nuts, grains, beans and legumes, with a liberal amount of herbs and spices. Beans and nuts should be eaten every day, with fish kept to three times weekly and meat less often. Dairy products from sheep and goat milk can be eaten in moderation, but cow's milk should be avoided. White (refined) grains and food more than minimally processed (five or more ingredients) are also advised against. As for drinks, keep it to water and unsweetened teas and coffee. This advice doesn't come from corporations, it comes from people who commonly live into their 90s and beyond without the chronic illnesses and loss of independence and vitality that we have been taught are "normal". How about a new normal, where reaching triple digits is expected?

Going Vegetarian May Help with Acid Reflux

Acid reflux is a very common condition, where stomach acid backs up into the oesophagus or throat. Most people only know of the first type, referred to as gastro-oesophageal reflux disease (GORD or GERD), but laryngopharyngeal reflux also affects many patients worldwide. This differs from GORD in that it does not cause heartburn, but instead symptoms such as hoarseness, persistent cough and a constant need to clear the throat. However, it is still treated with proton pump inhibitors (PPIs), which may be effective but can cause poor digestion and related issues such as osteoporosis; kidney problems; heart attacks and even dementia.

Source: GracinhaMarco Abundo

This is why even some doctors of conventional medicine are looking for dietary approaches to treat reflux. One of these doctors, Dr. Craig Zalvan, studied almost 200 people to compare the use of PPIs and a mostly vegetarian diet in treating laryngopharyngeal reflux. He began to advise patients to eat a 90% plant-based diet, focusing on vegetables, legumes, whole grains, fruit and nuts. Meat and dairy intake were limited to two or three moderate-sized servings per week. For this study, he and other researchers looked at the records of 99 patients given the new dietary advice, and 85 others who were only prescribed PPIs and standard advice between 2010 and 2012. After six weeks of both treatments, relief of symptoms was shown. Almost two-thirds of patients, 63%, advised to go mostly-vegetarian had an at least six-point drop in their scores on the reflux symptom index, considered to be a clinically significant improvement. As for the PPI group, 54% had an at least six-point drop in their symptom scores. Patients who changed their diet lost an average of eight pounds, which may have explained some of the effect. On the other hand, there is a growing understanding that reflux may be an inflammatory disorder, and these dietary changes are known to reduce inflammation.

It has been known for years now that a plant-based diet can significantly benefit our health and longevity. The Seventh-Day Adventists of Loma Linda live an average of 4-10 years longer than expected for Californians, and one reason why is their mostly vegetarian diet. Most of their average diet is made of vegetables, grains, beans, fruit and nuts. They avoid alcohol, caffeine, cigarettes and pork; have healthy social lives including volunteering; and regular exercise isn't uncommon for those in their 90s. It's time to take this to the mainstream.

Good News: More Research Shows a Decline in Dementia

Dementia is considered to be one of the greatest enemies of antiaging, and one of the worst things that can happen to a person. With life expectancy rising, one of the worst things a person can say is that those living instead of dying are a burden. None of this is necessary, however, as yet another study is showing that dementia rates are falling in successive generations.

Source: Jeff Kubina (CC:2.0)

For this 22-year study, almost 1,400 participants were grouped into several categories: those born before 1920, those born between 1920 and 1924, people born between 1925 and 1929, and finally, people born after 1929. All were over 70 and did not have dementia upon enrollment. Among the 369 participants born before 1920, 73 developed dementia, or 19.8%. In the 1920-24 group, it dropped to 43 out of 285, or 15%. Then, in the 1925-29 group, dementia rates fell again to 31 out of 344 - 9%. Finally, for those born after 1929, dementia rates were only 3 out of 350, which is less than one percent! Dr. Sam Gandy, who specialises in cognitive health, says that "This is not unexpected...Similar trends have been documented in Europe", but why? The most likely cause of falling dementia rates is better cardiovascular health, leading to fewer stroke and dementia cases as blood vessel health improves.

So how can we improve our blood vessel health? Antioxidants, such as those found in blueberries, may be one of the keys. In a clinical trial, 26 people between the ages of 65 and 77 were given either 230g of blueberries in concentrated form or placebo. None consumed more than 5 servings of fruit and vegetables per day. Before, during and after the trial, all had their cognitive function and resting brain blood flow tested. Researchers found that participants taking blueberry extract saw significant improvement in both cognitive function and blood flow, as well as other markers of brain activity. Previous studies have also shown an association between higher fruit and vegetable intake, and lower risk of dementia. This is most likely caused by increased consumption of antioxidant vitamins and phytochemicals, which may explain the results of the study that showed falling dementia rates. When you look at works from the 1920s and 30s, such as Agatha Christie novels, you see characters smoking in front of each other and described meals devoid of fresh fruit and vegetables. Those participants born after 1929 spent less time in such a culture, and saw increased awareness of healthy lifestyles at earlier points in their lives. Overall, the future looks encouraging for older adults, but not if there is complacency surrounding nutrition and lifestyle.

How Zinc Could Fight Age-Related Immune Decline

Many people sadly lose their elderly loved ones during the flu season. While it is still a tragedy regardless of age, we're taught to believe that it cannot be prevented and they couldn't have lived at least another few years. Fortunately, conventional wisdom is not necessarily wisdom, as there are ways to fight age-related immune decline.

One of these ways is right under our noses - literally, for users of certain sunscreens. It is not an exotic herbal remedy yet to be discovered, it is the mineral zinc. Zinc is required by the body for thousands of biological functions, but deficiency in the elderly is very common. This contributes to immunosenescence, meaning age-related immune decline, leading to an increase in infections and inflammation as the number of immune cells and their functioning falls.

An expensive source of zinc. Source: Guido (CC: 2.0).

What does zinc do for the immune system? Research has found that it can restore the abilities of killer cells to destroy virally-infected and cancerous cells; improve the immune response of white blood cells in older adults and increase survival rates in older mice. Clinical trials have shown a benefit of high-dose supplementation, with a 45mg daily dose reducing the incidence of all infections in the elderly adults in one study. Another using 80mg daily doses yielded the impressive result of a 27% reduction in mortality over 6.5 years! Zinc must never be taken at doses beyond 90mg a day, however, as this has damaging effects.

Food sources of zinc include beef chuck roast, baked beans, chicken and cashews, containing 7, 2.9, 2.4 and 1.6mg per serving respectively. Elderly people are likely to need supplementation, up to a total of 80mg each day according to Life Extension. But would supplementation just be treating symptoms of another, greater cause? If left alone, people experience a decline in stomach acid production as they age, which is very important for zinc absorption (among other things). This leads to poor digestion in general, greater vulnerability to digestive tract infections and loss of appetite. Many older people are taking antacids for heartburn, which worsens the problem and is not the best way to treat reflux (many say the best way is to boost levels of stomach acid and enzymes - see a qualified naturopath). To manage poor stomach acid and enzyme production, treatment options include supplementation with betaine hydrochloride; digestive enzymes or bitter herbs like gentian.

How EFT May Help with PTSD

Mental illnesses such as PTSD cause tremendous suffering and loss of life for millions of people around the world. They are often difficult to treat, with a laundry list of side effects caused by conventional therapies, and to make things even worse there is often a stigma surrounding mental illnesses. But what if there was a natural way to relieve them, that didn't come with side effects and could be used by anyone?

This can be avoided in at least some cases.

There is a way, among others: emotional freedom technique, also known as EFT, tapping or "emotional acupuncture". EFT combines the elements of exposure and cognitive therapies, which have been established in the West for many years, with tapping on acupressure points. In this study, 16 veterans with clinical PTSD experienced a 53% reduction in their symptoms after ten hour-long sessions, and there were significant differences in the expression of six genes. Follow-ups found that participants maintained these gains. In a meta-analysis of seven trials mentioned by the study, EFT resulted in strong treatment effects against PTSD again. Then, in a trial of 764 active duty service members, EFT produced significant reductions in PTSD, depression and anxiety.

So why isn't EFT more widely used? There seems to be a poor level of understanding, with many people thinking there is no way that "simply" tapping on points and talking about your issues could work. However, there has been research conducted on the mechanisms behind EFT. Two studies using EEG testing, one on car crash survivors and one on claustrophobic people, found a regulation of the frequencies associated with fear. In another, fMRI testing found that acupuncture can downregulate the amygdala and limbic system's responses to fear. A triple-blinded controlled trial compared the effects of EFT on psychological symptoms to its effects on cortisol, the main stress hormone. Overall psychological symptoms dropped by more than twice as much in the EFT group, compared to a supportive interview or no treatment. There was also almost twice the drop in cortisol levels among those who received EFT. On top of all of this, EFT has demonstrated effects on the expression of genes controlling the stress response, inflammation and immunity.

If we want total and disability-free life expectancy to continue rising, it may be time to give EFT the recognition it deserves. High levels of perceived and chronic stress has been found to increase oxidative stress and the shortening of telomeres, which are protective caps on chromosomes that allow them to keep dividing. Keeping telomeres long is one way that we can fight aging and live longer. However, women with the highest levels of perceived stress have telomeres shorter to the equivalent of aging ten years, compared with women the same age who report low stress. Just because EFT doesn't look like serious therapy to everyone, doesn't mean that it can't add years to our lives and save millions of dollars in healthcare costs.

How Diet May Help With Endometriosis

Endometriosis is an unfortunately common condition where the tissue which makes up the uterine lining (the endometrium) grows in other areas of the body, usually in the pelvic area. The severity of its symptoms, which may include pelvic pain, period pain or infertility, can be anything from mostly silent to constantly debilitating. Conventional treatment includes surgery to remove inappropriate tissue (also the only way to diagnose it), pain relievers and hormonal medications, but these are not without their side effects. Thankfully, there are natural methods that may help to prevent endometriosis if you are at risk, or reduce the severity of its signs and symptoms, such as changes to your diet.

Source: Gunawan Kartapranata

We all need fat in our diets, but one way of reducing the risk of endometriosis, or possibly reducing its severity, may be by changing the types of fat we eat. To investigate whether fat intake has any relation to endometriosis, researchers analysed 12 years of data from the Nurses' Health Study II that began in 1989. Total fat consumption had no relation to endometriosis risk, but women in the top fifth for long-chain omega-3 fat intake had a 22% lower risk of endometriosis, compared to women in the bottom fifth. Omega-3 fats are found in foods such as oily fish, flax and hemp (to be legally sold as food in Australia from November 2017). On the other hand, women in the top fifth of trans-fat intake had a 48% greater risk of being diagnosed with endometriosis. Trans fats are found in margarine and many other packaged, processed foods. Intake of palmitic acid, a type of fat in animal products, was linked with a 52% increase in endometriosis risk when the top and bottom fifths were compared. It is suggested that the anti-inflammatory properties of omega-3 fats may be behind their benefits, as a 1995 study found a reduced risk of period pain linked with fish oil consumption. Trans fats, and too much saturated animal fat, is pro-inflammatory. 

Increasing intake of green vegetables and fruit may also be protective against endometriosis. In an Italian case-control study, women in the highest thirds for green vegetable and fruit intake had a 70% and 40% reduced risk of developing endometriosis, respectively. These results were consistent after adjusting for affecting factors. The folate, methionine (an amino acid) and vitamin B6 found in green vegetables can regulate gene expression and detoxification. While another study disagreed, vegetables and fruit do often contain pesticides linked to reproductive problems such as endometriosis. Fruit and vegetables also contain antioxidants such as vitamin C, which protect cells from damage and thus reduce inflammation.

These are just a few ways that nutrition can protect against endometriosis, but further research is needed. An optimal treatment plan for conditions such as this must involve professional support, and communication between practitioners regardless of treatment modality. But as you can see, complex does not mean hopeless.

Disgusting! The Extent of Plastic in Water

Humanity has a disgusting addiction that could not be stopped soon enough: the use of petrochemical plastics. What we have already been told is bad enough, that your average bag or bottle will take centuries to degrade, but new research shows something even worse: where the breakdown products go. It turns out that they end up in our water, air and at least some food items.

So, what is the damage? Pollution by microscopic pieces of plastic (microplastics) is so widespread that 94.4% of US tap water samples tested positive for the breakdown products. In Lebanon, the contamination rate was almost 94% despite drinking water coming from natural springs. In India, the figure was 82.4%, in Uganda, it was around 80%, and in Europe, it was around 72%. Other research has found that beer is almost always contaminated with microplastics, as well as honey, flour, sea salt and other common foods. Our air is contaminated by microplastics from carpets and clothing made from synthetic fibres.

No place for plastic. Source: Andres M. Panti

This is not acceptable, as chemicals in plastics can raise the risk of illnesses such as cancer. And not all of the effects of plastic are terminal illnesses, either. Research on animals has found that environmentally relevant levels of exposure to BPA is linked to early puberty, disrupted oestrous cycles (the animal equivalent of the menstrual cycle) and structural problems with the ovaries. Older mice have exhibited problems such as increased occurrence of ovarian cysts. More serious reproductive issues, including uterine fibroids and tissue overgrowth have also been demonstrated, which cause symptoms such as painful, heavy periods. Phthalates, which are other chemicals found in plastics, can create problems with age at puberty and the oestrous cycle too. These can suppress the levels of our sex hormones. In humans, research has found that higher levels of phthalates may be associated with endometriosis. This disease causes infertility and heavy, painful periods, among other issues.

Although more regions of the world are banning more plastic items, change takes time. So how can we detoxify from the chemicals in plastics? One way, at least in the case of BPA, is through sweating. In a study of 20 people comparing BPA levels in blood, urine and sweat, researchers were more likely to find BPA in sweat than the other samples. Probiotics may also help to detoxify from BPA. Bifidobacterium breve and Lactobacillus casei were shown to speed excretion of BPA in an animal study; these are commonly found in probiotics. Bacterial species found in kimchi, a fermented food from Korea, could actually help to degrade BPA too, to prevent it from causing further harm. As for phthalates, sweat could be a way to help remove them from the body too. Supplements such as resveratrol (from dark red grapes) and curcumin (from turmeric) may aid detoxification, but more research on humans needs to be done. Dietary changes, e.g. increasing intake of cruciferous vegetables, and medicinal herbs like milk thistle, can be beneficial too, but it is best to consult with a qualified naturopath first. Overall, we need to collectively kick our plastic habit, but there are things we can do while we wait for the world to catch up.

Are Parabens a Breast Cancer Threat?

There is no denying it, we live in a toxic world. Fortunately, people are waking up to just what it is that we are doing to our health, longevity and the environment, as the first step is always awareness. One type of artificial chemical that the world is now turning its attention to is parabens, and it turns out that they are a cause of one of our most common types of cancer - breast cancer.

Parabens are primarily used for their anti-bacterial and antifungal properties. As preservatives, they are found in many personal care products such as makeup, deodorants and other skincare items in order to extend shelf life. But if they're legal, they must be safe, right?

Source: KaurJmeb (CC:3.0).

Actually, parabens may contribute to breast cancer development in many ways. Research has found parabens in 99% of breast tissue samples, and that they can behave like oestrogens and stimulate cancer cell growth at realistic concentrations. In a dose-dependent manner, they can also help damaged cells to survive instead of committing the "cell suicide" necessary to stop them from turning cancerous. Long-term exposure increases the ability of breast cancer cells to invade tissues. And if you are a breast cancer survivor, you may need to know that parabens have been shown in lab studies to block the effects of tamoxifen.

Similar results were found in another study using oestrogen-sensitive breast cancer cell lines. Exposure to parabens over 20 weeks resulted in worsened ability of these cells to migrate and invade other tissues. Use of long-term exposure more closely matches the real lives of women, as we are around parabens all the time. When growth factors are included, which are naturally present in human breast tissue, parabens can stimulate the oestrogen receptors at levels that other lab studies have deemed "safe".

Who is most at risk? Pregnant women, foetuses and children are at the greatest risk of harm from parabens, as tissue growth is at its fastest. In the USA, women, high-income individuals and African Americans have the highest concentrations of parabens in their bodies because they use the products that contain them most often. You do not have to go makeup and deodorant-free, however, as there are plenty of natural products that do not contain parabens. Always read the label, and do research on labeling requirements, before making decisions. We have choices, we have control, often even when it doesn't feel like the case.

Some Bad News on E-Cigarettes

E-cigarettes are commonly seen as a safe alternative to smoking cigarettes. Unfortunately for those who see them as a way to avoid the dangers of smoking, this is not really the case. A recent study has found that even one use of an e-cigarette may negatively affect blood vessel function.

Source: Dave1185

So what happened? Increasing popularity of e-cigarettes led researchers in West Virginia University to study the effects of short- and long-term exposure to flavoured vapour in female mice. They focused on artery diameter, aortic stiffness and the blood vessels' ability to widen when necessary. Aortic stiffness and the other factors are age-related complications that can indicate cardiovascular disease, and raise the risk of dangerous events. What is the aorta, you ask? It is the largest artery in the body, which all blood passes through after exiting the heart, and before it branches off into other arteries that service different areas.

The researchers found that after five minutes of exposure, the short-term group's arteries were 30% narrower, and vasodilation (widening of the vessels when needed) was impaired too. This affects the ability of the circulatory system to provide oxygen and nutrients to tissues, as well as to remove toxins. It also puts increased pressure on the cardiovascular system and therefore increases the risk of damage. As for the long-term group, 20 hours of exposure per week over 8 months doubled aortic stiffness compared to only breathing normal room air.

What is wrong with e-cigarettes? Other research has shown that they can produce dangerous levels of carcinogens such as formaldehyde. The level of this and other toxic aldehydes was dependent on the amount of flavouring, which decomposed into these chemicals when it was heated up. This is what the vapour is made of. But in all concentrations and all flavours, the level of toxic aldehydes produced was higher than the limit for chemical exposure set by the American Conference of Governmental Industrial Hygienists. There are thousands of flavours on the market where e-cigarettes are sold, and they may be attractive to younger people and other non-smokers, so there is a risk of harm instead of them being a quitting aid. While yet another study found that e-cigarettes were 95% less dangerous than smoking, it is clear that they are not harmless. They may be a useful short-term aid in quitting smoking, but should not be used forever.  

Your 'Elderly' Parents Aren't 'Too Proud': Redefining Old Age

Decades ago, many countries decided to classify a chronological age of 65 or above as "old age", including Japan. However, there is no medical evidence to support this increasingly outdated benchmark. Many so-called "elderly" are healthy, active and don't even look over 65 these days, and do not want to be seen as "old". This may include your parents, although you may see them as old. Based on this, a recently published study shows that maybe it's time, at least in Japan, to move the "elderly" category up to 75.

When Japan's Geriatric and Gerontological societies analysed data on the health of older adults, they found that decline in walking speed and grip strength, two markers of biological aging, had improved significantly from 1992 to 2002. These changes were equivalent to a delay in aging of 5-10 years! When men and women were divided into 65-69, 70-74, 75-59 and 80+ categories, each group in 2002 could walk at least as fast as the group five years younger than them in 1992. Women over 80 could walk as fast as women over 70 in 1992. The same applied for grip strength in women, except in the 80+ category, though they were almost as strong as the women aged 74-79 in the early 1990s. In men, these gains were only significant in the 65-69 and 80+ groups. Because of these results, it is now proposed that the 65-74 age group be classed as "pre-old age", 75-89 as "old age", and 90+ (up from 85+) as "super-old". Although Japan does have the longest life expectancy out of all fully-independent nations, it is expected that the global improvements in living standards and lifestyles will create a need for this re-classification everywhere.

These changes, if they are implemented, will benefit Japanese society as a whole. Currently, so many are pushed into retirement at 60 or 65, regardless of their health, which does not benefit the younger generations as it increases pressure on the welfare system. And in a cabinet office survey, only 5% thought that people reached "old age" at 65. With stroke rates also declining among over 65s since the 1990s, the authors of this study state that these changes are long overdue. Before he died in mid-2017, we should have asked the 105 year old Shigeaki Hinohara, who continued to practice medicine after he turned 100 and advocated for other older Japanese people to maintain their own interests. He was one of the nation's 65,692 centenarians, who made up more than 1 in 2,000 Japanese citizens for the first time. It's time for change.

Could Vitamin C Help Prevent Cancer?

We know that we need to consume foods containing vitamins every day (preferably natural, unprocessed food), and in some cases take supplements for specific health issues. We are told, especially by natural health circles, that vitamins can help prevent disease and benefit our longevity overall. But how do they work? Recently, a study has uncovered one of the mechanisms behind how vitamin C may prevent at least some cancers.

This study found that vitamin C could "communicate" with faulty bone marrow stem cells, triggering them to die once the damage becomes too great. Damaged cells that cannot repair or kill themselves may "immortalise" themselves and ramp up proliferation, leading to cancer. Vitamin C in high doses was found to act like an enzyme known as TET2, which helps limit the number of times a marrow stem cell can divide as part of regular cell turnover. About 10% of patients with acute myeloid leukaemia (AML) have genetic issues which impair TET2. This figure is around half for those with chronic myelomonocytic leukaemia. As for all cancers, about 2.5% of patients in the USA may have developed TET2 issues, including those with solid tumours and lymphomas.

Research on humans has already found that vitamin C may help to prevent and beat cancer. An epidemiological meta-analysis on lung cancer found that, compared to the lowest category of intake, people with the highest vitamin C intake had a 17% lower risk of developing the disease. Each 100mg increase in daily vitamin C consumption was linked to a 7% lower lung cancer risk. While this may not seem like much, remember that the best ways to prevent lung cancer are to avoid smoking and, as a global community, reduce air pollution. A review of the cases of nine cancer patients in Singapore found that intravenous vitamin C was safe, compatible with other treatment choices, led to improved quality of life and extended life beyond the original prognosis. In the 1970s, research by Linus Pauling found that 10g (10,000mg) of vitamin C every day, administered by injection, increased survival by about five times among terminally ill patients. By 1978, all 1000 control patients receiving conventional treatments had died, but 13 of the 100 vitamin C patients were still alive. A study in Japan showed that those taking 5-30g of vitamin C daily lived six times longer, and one in Canada found that they lived ten times longer on average. Unfortunately, the Mayo Clinic "discredited" all of this research, by stopping vitamin C after 75 days and only using oral supplements as opposed to intravenous therapy. Perhaps it's time to bring back the correct use of vitamin C for serious illness into the world of research, and at least eventually, clinical practice for the first time.

Epigenetic Memories May Be Passed Down for Up To 14 Generations

For several decades, the popular belief was that everything about our health and even our nature as individuals was controlled by our DNA. This century, fortunately, the effect of our environment on gene expression, known as epigenetics, is becoming more widely known and understood. The epigenetic changes to our gene expression can even be passed down generations, and new research has found that this effect can be stronger than we thought.

To see how long epigenetic changes may be able to hang around in an animal's DNA, researchers genetically altered worms to carry a protein that made them glow under ultraviolet light. Then, they put them in containers with different temperatures to see what effects heat or cold had on their ability to glow. Worms in the container that was constantly 20 degrees Celsius barely glowed, as this temperature decreased the expression of their new gene. When they were moved to a container that was 25 degrees, the gene was much more active and they glowed brighter.

We have power over our health!

The usual expectation would be that once the worms were put back into the cooler container, they stopped glowing so much. However, they continued to glow, likely meaning that their genes kept a "memory" of the warmer temperatures. This persisted for seven generations, even though these worms never experienced the warm climate. The researchers then kept worms in the warmer container for five generations and transferred the next set of offspring to the cooler one. Their glowing gene was able to persist for fourteen generations - the longest time that scientists have ever documented the passing down of epigenetic changes! While these worms do have a very short lifespan, and 14 generations only took 50 days, this brings us another step closer to understanding epigenetics in all animals, including humans, and how we can use it to our benefit.

This phenomenon has already been documented in humans. Rachel Yehuda, whose specialty is the inter-generation effects of trauma, studied the effects of living through the Holocaust on survivors and their children. Among both survivors and children, stress hormone profiles were different to your average person. Both generations had low levels of cortisol, a stress hormone which helps you recover from trauma, especially in children whose mothers had PTSD. The children had higher than usual levels of an enzyme which breaks down cortisol. These changes may be intended to protect against the harmful effects of chronically high cortisol. The mind has powerful effects on our physical health, as demonstrated in research on meditation where the practice has even been found to make our cells younger. In conclusion, genes are not destiny. We have power over our health, but if we choose to have children, we must keep the health of future generations in mind.

Startup Brings Clean Electricity, Water...and Health...to Those Without It

Electricity and clean water are behind so much of the improvements in health and life expectancy that we have seen over the past 100-200 years. However, some people in the world still do not have access to either, due to poverty and remoteness. This has led to the rise of decentralised solutions, which are turning out to be far more cost-effective, environmentally friendly and health-promoting.

One of the latest products on the market is the OffGridBox container. It can provide 16 kilowatt hours of clean energy and 24,000 litres of filtered, sterile water every day, which can provide for up to about 300 families (or 1500 people). All in a six-foot cube, it's designed for remote use, off-grid living, disaster relief and backup power. As it is modular, more units can be added, and different add-ons are available such as Wi-Fi, desalination and drip irrigation. So far, 28 units have been sold and installed, and there is an upcoming pilot project in Rwanda that will see 18 more put to use. Hopefully, this will improve the lives of millions of people around the world, who cannot or do not want to deal with large corporations and the grid.

Why is this so important? The use of fuel instead of electricity is actually responsible for the deaths of millions of people every year. Pneumonia, stroke, lung cancer, COPD and ischaemic heart disease can all be caused by indoor air pollution. There is also evidence that it can increase the risk of tuberculosis, low birth weight and other cancers. Burns and other injuries can be caused by open fires and kerosene lamps. To make things worse, the greater amount of time spent on gathering fuel and unpaid caring work negatively affects gender equality and wealth, keeping people trapped in the cycle. Outdoor air pollution, although usually less dangerous, also kills millions every year by causing similar diseases. As for access to clean water, lack thereof (as well as poor sanitation) takes many lives too, by diseases such as dysentery, typhoid and even polio.

Fortunately, things are changing, and the energy situation in Africa may even turn out better than in the West (at least until we catch up). Progress towards renewables is happening, with thousands of people every day skipping fossil fuels and heading straight for solar and other clean sources of energy. This is likely to help with continuing rapid increases in life expectancy and quality of life. Overall, there are so many positive developments in the world, which we just don't know about because they do not fit the interests of the corporate media.