nutritionfactsorg--2020-05-28--Vitamin D Supplements for Increasing Aging Muscle Strength

We have known for more than 400 years that muscle weakness is a common presenting symptom of vitamin D deficiency .
Bones aren ’ t the only organs that respond to vitamin D—muscles do , too .
However , as we age , our muscles lose vitamin D receptors , perhaps helping to explain the loss in muscle strength as we age .
Indeed , vitamin D status does appear to predict the decline in physical performance as we get older , with lower vitamin D levels linked to poorer performance .
As I discuss in my video in my @ @ @ @ @ @ @ to Prevent Falls in the Elderly ?
, maybe the low vitamin D doesn ’ t lead to weakness .
Rather , maybe the weakness leads to low vitamin D. Vitamin D is the sunshine vitamin , so being too weak to run around outside could explain the correlation with lower levels .
To see if it ’ s cause and effect , you have to put it to the test .
As you can see at 1:01 in my video , about a dozen randomized controlled trials have tested vitamin D supplements @ @ @ @ @ @ @ all together , we can see that older men and women taking vitamin D get significant protection from falls , especially among those who had started out with relatively low levels .
This has led the conservative U.S. Preventive Services Task Force , the official prevention guideline setting body , and the American Geriatric Society to “ recommend vitamin D supplementation for persons who are at high risk of falls.
” We ’ re not quite sure of the mechanism , though .
Randomized controlled trials have found that vitamin D boosts global @ @ @ @ @ @ @ , which are important for fall prevention , though vitamin D supplements have also been shown to improve balance .
So , it may also be a neurological effect or even a cognitive effect .
We ’ ve known for about 20 years that older men and women who stop walking when a conversation starts are at particularly high risk of falling .
Over a six-month timeframe , few who could walk and talk at the same time would go on to fall , but 80 percent of those who stopped walking when @ @ @ @ @ @ @ , as you can see at 2:14 in my video .
Other high-risk groups who should supplement with vitamin D include those who have already fallen once , are unsteady , or are on a variety of heart , brain , and blood pressure drugs that can increase fall risk .
There ’ s also a test called “ Get-Up-and-Go , ” which anyone can do at home .
Time how long it takes you “ to get up from an armchair , walk 10 feet , turn around , walk back , @ @ @ @ @ @ @ you longer than ten seconds , you may be at high risk .
So , how much vitamin D should you take ?
As you can see at 3:00 in my video , it seems we should take at least 700 to 1,000 units a day .
The American Geriatric Society ( AGS ) recommends a total of 4,000 IU a day , though , based on the rationale that this should get about 90 percent of people up to the target vitamin D blood level of 75 nanomoles per liter .
Although @ @ @ @ @ @ @ majority of people , 51 percent , the AGS recommends 4,000 IU to capture 92 percent of the population .
That way , you don ’ t have to routinely test levels , since 4,000 IU will get most people up to the target level and “ is considerably below the proposed upper tolerable intake of 10,000 IU/d.
” The AGS does not recommend periodic mega-doses .
Despite the AGS ’ s recommendation , because it ’ s hard to get patients to comply with pills , why not just give people one @ @ @ @ @ @ @ a year , perhaps when they come in for their flu shot ?
That way , every year , you can at least guarantee an annual spike in vitamin D levels that lasts a few months , as you can see at 4:00 in my video .
It ’ s unnatural but certainly convenient , for the doctor at least .
The problem is that it actually increases fall risk , a 30 percent increase in falls in those first three months of the spike .
Similar results were found in other mega-dose @ @ @ @ @ @ @ of too much of a good thing .
See , “ vitamin D may improve physical performance , reduce chronic pain , and improve mood ” so much that people start moving around more and , thereby , increase fall risk .
When you give people a whopping dose of vitamin D , they get a burst in physical , mental , and social functioning , and it may take time for their motor control to catch up to their improved muscle function .
It would be like giving someone a sports car @ @ @ @ @ @ @ driving a beater .
You ’ ve got to take it slow .
It ’ s possible , too , that such unnaturally high doses may actually damage the muscles .
The evidence the researchers cite in support is a meat industry study showing you can improve the tenderness of steaks by feeding cattle a few million units of vitamin D. The concern is that such high doses may be over-tenderizing our own muscles , as well .
Higher vitamin D levels are associated with a progressive drop in fracture risk , but @ @ @ @ @ @ @ , as you can see at 5:29 in my video .
The bottom line is that vitamin D supplementation appears to help , but the strongest and most consistent evidence for prevention of serious falls is exercise .
If you compare the two , taking vitamin D may lower your fall risk compared to placebo , but strength and balance training with or without vitamin D may be even more powerful , as you can see at 5:41 in my video .
Other studies in which vitamin D supplements have been put to @ @ @ @ @ @ @ effectively proving—or disproving—their efficacy , are featured in videos such as : • Will You Live Longer if You Take Vitamin D Supplements ?
• Do Vitamin D Supplements Help with Diabetes , Weight Loss , and Blood Pressure • The Best Supplement for Fibromyalgia • Do Vitamin D Supplements Reduce the Risk of Dying from Cancer ?
That brings up a number of important questions , which I answer in these videos : • How Much Vitamin D Should You Take ?
• The Optimal Dose of Vitamin D Based on Natural @ @ @ @ @ @ @ Vitamin D : Sun , Supplements , or Salons ?
• The Risks and Benefits of Sensible Sun Exposure Unfortunately , most supplements are useless—or worse .
Here are some additional videos on supplements I ’ ve produced that may be of interest to you : • What Is the Optimal Vitamin C Intake ?
For more on the benefits of exercise , see Longer Life Within Walking Distance and How Much Should You Exercise ?
PS : If you haven ’ t yet , you can subscribe to my free videos and @ @ @ @ @ @ @ : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

We have known for more than 400 years that muscle weakness is a common presenting symptom of vitamin D deficiency. Bones aren’t the only organs that respond to vitamin D—muscles do, too. However, as we age, our muscles lose vitamin D receptors, perhaps helping to explain the loss in muscle strength as we age. Indeed, vitamin D status does appear to predict the decline in physical performance as we get older, with lower vitamin D levels linked to poorer performance. As I discuss in my video in my video Should Vitamin D Supplements Be Taken to Prevent Falls in the Elderly?, maybe the low vitamin D doesn’t lead to weakness. Rather, maybe the weakness leads to low vitamin D. Vitamin D is the sunshine vitamin, so being too weak to run around outside could explain the correlation with lower levels. To see if it’s cause and effect, you have to put it to the test.
As you can see at 1:01 in my video, about a dozen randomized controlled trials have tested vitamin D supplements versus sugar pills. After putting them all together, we can see that older men and women taking vitamin D get significant protection from falls, especially among those who had started out with relatively low levels. This has led the conservative U.S. Preventive Services Task Force, the official prevention guideline setting body, and the American Geriatric Society to “recommend vitamin D supplementation for persons who are at high risk of falls.”
We’re not quite sure of the mechanism, though. Randomized controlled trials have found that vitamin D boosts global muscle strength, particularly in the quads, which are important for fall prevention, though vitamin D supplements have also been shown to improve balance. So, it may also be a neurological effect or even a cognitive effect. We’ve known for about 20 years that older men and women who stop walking when a conversation starts are at particularly high risk of falling. Over a six-month timeframe, few who could walk and talk at the same time would go on to fall, but 80 percent of those who stopped walking when a conversation was initiated ended up falling, as you can see at 2:14 in my video.
Other high-risk groups who should supplement with vitamin D include those who have already fallen once, are unsteady, or are on a variety of heart, brain, and blood pressure drugs that can increase fall risk. There’s also a test called “Get-Up-and-Go,” which anyone can do at home. Time how long it takes you “to get up from an armchair, walk 10 feet, turn around, walk back, and sit down.” If it takes you longer than ten seconds, you may be at high risk.
So, how much vitamin D should you take? As you can see at 3:00 in my video, it seems we should take at least 700 to 1,000 units a day. The American Geriatric Society (AGS) recommends a total of 4,000 IU a day, though, based on the rationale that this should get about 90 percent of people up to the target vitamin D blood level of 75 nanomoles per liter. Although 1,000 IU should be enough for the majority of people, 51 percent, the AGS recommends 4,000 IU to capture 92 percent of the population. That way, you don’t have to routinely test levels, since 4,000 IU will get most people up to the target level and “is considerably below the proposed upper tolerable intake of 10,000 IU/d.” The AGS does not recommend periodic mega-doses.
Despite the AGS’s recommendation, because it’s hard to get patients to comply with pills, why not just give people one megadose, like 500,000 units, once a year, perhaps when they come in for their flu shot? That way, every year, you can at least guarantee an annual spike in vitamin D levels that lasts a few months, as you can see at 4:00 in my video. It’s unnatural but certainly convenient, for the doctor at least. The problem is that it actually increases fall risk, a 30 percent increase in falls in those first three months of the spike. Similar results were found in other mega-dose trials. It may be a matter of too much of a good thing. See, “vitamin D may improve physical performance, reduce chronic pain, and improve mood” so much that people start moving around more and, thereby, increase fall risk. When you give people a whopping dose of vitamin D, they get a burst in physical, mental, and social functioning, and it may take time for their motor control to catch up to their improved muscle function. It would be like giving someone a sports car when they’ve been used to driving a beater. You’ve got to take it slow.
It’s possible, too, that such unnaturally high doses may actually damage the muscles. The evidence the researchers cite in support is a meat industry study showing you can improve the tenderness of steaks by feeding cattle a few million units of vitamin D. The concern is that such high doses may be over-tenderizing our own muscles, as well. Higher vitamin D levels are associated with a progressive drop in fracture risk, but too much vitamin D may be harmful, as you can see at 5:29 in my video.
The bottom line is that vitamin D supplementation appears to help, but the strongest and most consistent evidence for prevention of serious falls is exercise. If you compare the two, taking vitamin D may lower your fall risk compared to placebo, but strength and balance training with or without vitamin D may be even more powerful, as you can see at 5:41 in my video.
Other studies in which vitamin D supplements have been put to the test in randomized placebo-controlled studies, effectively proving—or disproving—their efficacy, are featured in videos such as:
That brings up a number of important questions, which I answer in these videos:
Unfortunately, most supplements are useless—or worse. Here are some additional videos on supplements I’ve produced that may be of interest to you:
For more on the benefits of exercise, see Longer Life Within Walking Distance and How Much Should You Exercise?
In health,
Michael Greger, M.D.


nutritionfactsorg--2020-06-02--Boosting Antiviral Immune Function with Green Tea

Unlike most antiviral drugs , green tea appears to work by boosting the immune system to combat diseases such as genital warts ( caused by HPV ) and the flu ( caused by the influenza virus ) .
According to one study , “ The belief in green tea as a ‘ wonder weapon ’ against diseases dates back thousands of years.
” I ’ ve talked about it in relation to chronic disease , but what about infectious disease ?
I explore this in my video Benefits of Green Tea for Boosting Antiviral Immune Function .
Interest in the @ @ @ @ @ @ @ a military medical journal in 1906 , which suggested that servicemen fill their canteens with tea to kill off the bugs that caused typhoid fever .
“ However , this effect of tea was not studied further until the late 1980s ” when tea compounds were pitted against viruses and bacteria in test tubes and petri dishes , but what we care about is whether it works in people .
I had dismissed this entire field of inquiry as clinically irrelevant until I learned about tea ’ s affect on genital warts .
@ @ @ @ @ @ @ wart viruses , “ are one of the most common and fastest-spreading venereal diseases worldwide.
” Patients with external genital warts “ present with one or several cauliflower-like growths on the genitals and/or anal regions…associated with…considerable impairment of patients ’ emotional and sexual well-being.
” But rub on some green tea ointment , and you can achieve complete clearance of all warts in more than 50 percent of cases .
If it works so well for wart viruses , what about flu viruses ?
As you can see at 1:41 in my video @ @ @ @ @ @ @ dish , but what about in people ?
Well , tea-drinking school children seem to be protected , but you don ’ t know about the broader population until it ’ s put to the test .
If you give healthcare workers green tea compounds , they come down with the flu about three times less often than those given placebo , as you can see at 2:02 in my video .
In fact , just gargling with green tea may help .
While a similar effect was not found in high school @ @ @ @ @ @ @ drop the risk of influenza infection seven or eight-fold compared to gargling with water in elderly residents of a nursing home , where flu can get really serious .
Unlike antiviral drugs , green tea appears to work by boosting the immune system , enhancing the proliferation and activity of gamma delta T cells , a type of immune cell that acts as “ a first line defense against infection.
” According to the researchers , “ Subjects who drank six cups of tea per day had up to a 15-fold increase in @ @ @ @ @ @ @ as little as one week ” —but why ?
There is in fact a molecular pattern shared by cancer cells , pathogens , and “ edible plant products such as tea , apples , mushrooms , and wine.
” So , eating healthy foods may help maintain our immune cells on ready alert , effectively priming our gamma delta T cells so they “ then can provide natural resistance to microbial infections and perhaps tumors.
” I guess I shouldn ’ t have been so surprised ; tea , after all , is @ @ @ @ @ @ @ re basically drinking a hot water extraction of a dark green leafy vegetable .
For more on what green tea can ( and can not ) do , check out videos such as : • How to win the War on Cancer How else can we improve our immune function ?
See , for example : • Using the Produce Aisle to Boost Immune Function • How to Boost Your Immune System with Wakame Seaweed PS : If you haven ’ t yet , you can subscribe to my free videos here and @ @ @ @ @ @ @ 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

Unlike most antiviral drugs, green tea appears to work by boosting the immune system to combat diseases such as genital warts (caused by HPV) and the flu (caused by the influenza virus).
According to one study, “The belief in green tea as a ‘wonder weapon’ against diseases dates back thousands of years.” I’ve talked about it in relation to chronic disease, but what about infectious disease? I explore this in my video Benefits of Green Tea for Boosting Antiviral Immune Function. Interest in the antimicrobial activity of tea dates back to a military medical journal in 1906, which suggested that servicemen fill their canteens with tea to kill off the bugs that caused typhoid fever. “However, this effect of tea was not studied further until the late 1980s” when tea compounds were pitted against viruses and bacteria in test tubes and petri dishes, but what we care about is whether it works in people. I had dismissed this entire field of inquiry as clinically irrelevant until I learned about tea’s effect on genital warts. External genital warts, caused by human wart viruses, “are one of the most common and fastest-spreading venereal diseases worldwide.”
Patients with external genital warts “present with one or several cauliflower-like growths on the genitals and/or anal regions…associated with…considerable impairment of patients’ emotional and sexual well-being.” But rub on some green tea ointment, and you can achieve complete clearance of all warts in more than 50 percent of cases.
If it works so well for wart viruses, what about flu viruses? As you can see at 1:41 in my video, it works great in a petri dish, but what about in people? Well, tea-drinking school children seem to be protected, but you don’t know about the broader population until it’s put to the test. If you give healthcare workers green tea compounds, they come down with the flu about three times less often than those given placebo, as you can see at 2:02 in my video. In fact, just gargling with green tea may help. While a similar effect was not found in high school students, gargling with green tea may drop the risk of influenza infection seven or eight-fold compared to gargling with water in elderly residents of a nursing home, where flu can get really serious.
Unlike antiviral drugs, green tea appears to work by boosting the immune system, enhancing the proliferation and activity of gamma delta T cells, a type of immune cell that acts as “a first line defense against infection.” According to the researchers, “Subjects who drank six cups of tea per day had up to a 15-fold increase in [infection-fighting] interferon gamma production in as little as one week”—but why?
There is in fact a molecular pattern shared by cancer cells, pathogens, and “edible plant products such as tea, apples, mushrooms, and wine.” So, eating healthy foods may help maintain our immune cells on ready alert, effectively priming our gamma delta T cells so they “then can provide natural resistance to microbial infections and perhaps tumors.” I guess I shouldn’t have been so surprised; tea, after all, is a “vegetable infusion.” You’re basically drinking a hot water extraction of a dark green leafy vegetable.
For more on what green tea can (and cannot) do, check out videos such as:
How else can we improve our immune function? See, for example:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:


nutritionfactsorg--2020-06-04--Contaminants Found in 90% of Herbal Supplements Tested

The majority of dietary supplement facilities tested were found noncompliant with good manufacturing practices guidelines .
“ The U.S. public is not well protected ” by current dietary supplement recommendations , an issue I explore in my video Dangers of Dietary Supplement Deregulation .
Sometimes , there is too little of whatever ’ s supposed to be in the bottle , and other times , there ’ s too much , as I discussed in my video Black Raspberry Supplements Put to the Test .
In one case , as you can see at 0:20 in my video , hundreds @ @ @ @ @ @ @ , thanks to an “ employee error at one of the ingredient suppliers.
” Months later , many continued to suffer .
Had the company been following good manufacturing practices , such as testing their ingredients , this may not have happened .
In 2007 , the FDA urged companies to adhere to such guidelines , but seven years later , the majority of dietary supplement facilities remained noncompliant with current good manufacturing practices guidelines .
What are the consequences of this ineffective regulation of dietary supplements ?
Fifty-thousand Americans are harmed every @ @ @ @ @ @ @ don ’ t just harm ; they actually kill 100,000 Americans every year—and that ’ s just in hospitals .
Drugs prescribed by doctors outside of hospital settings may kill another 200,000 people every year , but that doesn ’ t make it any less tragic for the thousands sickened by supplements .
Sometimes the supplements may contain drugs .
Not only does a substantial proportion of dietary supplements have quality problems , the “ FDA has identified hundreds of dietary supplements…that have been adulterated with prescription medications ” or , even worse @ @ @ @ @ @ @ been tested—like tweaked Viagra compounds .
About half of the most serious drug recalls in the U.S. aren ’ t for drugs but for supplements , yet two-thirds or recalled supplements were still found on store shelves six months later .
There is also inadvertent contamination with potentially hazardous contaminants , such as heavy metals and pesticides in 90 percent of herbal supplements tested , as you can see at 2:09 in my video .
Mycotoxins , potentially carcinogenic fungal toxins like aflatoxin , were found in 96 percent of herbal supplements .
@ @ @ @ @ @ @ with most having more than a dozen different mycotoxins .
It ’ s thought that since the plant is harvested specifically when it ’ s wet , it can get moldy easily .
Many people take milk thistle to support their livers yet may end up getting exposed to immunotoxic , genotoxic , and hepatotoxic—meaning liver toxic—contaminants .
How is this even legal ?
In fact , it wasn ’ t legal until 1994 with the passage of the Dietary Supplement Health and Education Act .
Prior to that , supplements were regulated @ @ @ @ @ @ @ show they were safe before they were brought to market—but not anymore .
Most people are unaware that supplements no longer have to be approved by the government or that supplement ads don ’ t have to be vetted .
“ This misunderstanding may provide some patients with a false sense of security regarding the safety and efficacy of these products.
” This deregulation led to an explosion in dietary supplements from around 4,000 when the law went into effect to more than 90,000 different supplements now on the market , each of @ @ @ @ @ @ @ guilty , presumed safe until a supplement hurts enough people .
“ In other words , consumers must suffer harm…before the FDA begins the slow process toward restricting [ a ] product from the market.
” Take ephedra , for example .
Hundreds of poison control center complaints started back in 1999 , increasing to thousands and including reports of strokes , seizures , and deaths .
Yet the FDA didn ’ t pull it off store shelves for seven years , thanks to millions of dollars from the industry spent on lobbying @ @ @ @ @ @ @ say for themselves ?
Metabolife swore that it had never received a single report of a single adverse effect from any customer .
“ According to the company , Metabolife had a ‘ claims-free history ’ ” when in fact it had gotten 14,000 complaints from customers , but covered them up .
Basically , “ dietary supplement manufacturers have no realistic accountability for the safety of their products , ” and the industry trade organizations have been accused of responding to legitimate concerns with “ bluster and denial.
” Yes , but @ @ @ @ @ @ @ a Big Pharma conspiracy to maintain its monopoly ?
No .
Big Pharma loves dietary supplements because Big Pharma owns dietary supplement companies to dip into the tens of billions in annual sales .
Isn ’ t the supplement issue insane ?
For more , check out : • Shark Cartilage Supplements Put to the Test to Cure Cancer • Some Dietary Supplements May Be More Than a Waste of Money • Do Vitamin C Supplements Prevent Colds but Cause Kidney Stones ?
More than a hundred thousand people are killed every year @ @ @ @ @ @ @ Why Prevention Is Worth a Ton of Cure • How Doctors Responded to Being Named a Leading Killer • Does an Apple a Day Really Keep the Doctor Away ?

The majority of dietary supplement facilities tested were found noncompliant with good manufacturing practices guidelines.
“The U.S. public is not well protected” by current dietary supplement recommendations, an issue I explore in my video Dangers of Dietary Supplement Deregulation. Sometimes, there is too little of whatever’s supposed to be in the bottle, and other times, there’s too much, as I discussed in my video Black Raspberry Supplements Put to the Test. In one case, as you can see at 0:20 in my video, hundreds of people suffered from acute selenium toxicity, thanks to an “employee error at one of the ingredient suppliers.” Months later, many continued to suffer. Had the company been following good manufacturing practices, such as testing their ingredients, this may not have happened. In 2007, the FDA urged companies to adhere to such guidelines, but seven years later, the majority of dietary supplement facilities remained noncompliant with current good manufacturing practices guidelines.
What are the consequences of this ineffective regulation of dietary supplements? Fifty-thousand Americans are harmed every year. Of course, prescription drugs don’t just harm; they actually kill 100,000 Americans every year—and that’s just in hospitals. Drugs prescribed by doctors outside of hospital settings may kill another 200,000 people every year, but that doesn’t make it any less tragic for the thousands sickened by supplements.
Sometimes the supplements may contain drugs. Not only does a substantial proportion of dietary supplements have quality problems, the “FDA has identified hundreds of dietary supplements…that have been adulterated with prescription medications” or, even worse, designer drugs that haven’t been tested—like tweaked Viagra compounds. About half of the most serious drug recalls in the U.S. aren’t for drugs but for supplements, yet two-thirds or recalled supplements were still found on store shelves six months later.
There is also inadvertent contamination with potentially hazardous contaminants, such as heavy metals and pesticides in 90 percent of herbal supplements tested, as you can see at 2:09 in my video. Mycotoxins, potentially carcinogenic fungal toxins like aflatoxin, were found in 96 percent of herbal supplements. Milk thistle supplements were the worst, with most having more than a dozen different mycotoxins. It’s thought that since the plant is harvested specifically when it’s wet, it can get moldy easily. Many people take milk thistle to support their livers yet may end up getting exposed to immunotoxic, genotoxic, and hepatotoxic—meaning liver toxic—contaminants. How is this even legal? In fact, it wasn’t legal until 1994 with the passage of the Dietary Supplement Health and Education Act. Prior to that, supplements were regulated like food additives so you had to show they were safe before they were brought to market—but not anymore. Most people are unaware that supplements no longer have to be approved by the government or that supplement ads don’t have to be vetted. “This misunderstanding may provide some patients with a false sense of security regarding the safety and efficacy of these products.”
This deregulation led to an explosion in dietary supplements from around 4,000 when the law went into effect to more than 90,000 different supplements now on the market, each of which is all presumed innocent until proven guilty, presumed safe until a supplement hurts enough people. “In other words, consumers must suffer harm…before the FDA begins the slow process toward restricting [a] product from the market.” Take ephedra, for example. Hundreds of poison control center complaints started back in 1999, increasing to thousands and including reports of strokes, seizures, and deaths. Yet the FDA didn’t pull it off store shelves for seven years, thanks to millions of dollars from the industry spent on lobbying.
What did the companies have to say for themselves? Metabolife swore that it had never received a single report of a single adverse effect from any customer. “According to the company, Metabolife had a ‘claims-free history’” when in fact it had gotten 14,000 complaints from customers, but covered them up. Basically, “dietary supplement manufacturers have no realistic accountability for the safety of their products,” and the industry trade organizations have been accused of responding to legitimate concerns with “bluster and denial.” Yes, but are these criticisms of dietary supplements just a Big Pharma conspiracy to maintain its monopoly? No. Big Pharma loves dietary supplements because Big Pharma owns dietary supplement companies to dip into the tens of billions in annual sales.
Isn’t the supplement issue insane? For more, check out:
More than a hundred thousand people are killed every year by pharmaceuticals? Learn more:


nutritionfactsorg--2020-06-09--How to Foster a Healthy Gut Flora

How to Foster a Healthy Gut Flora

What ’ s more important : probiotics or prebiotics ?
And where can we best get them ?
“ Virtually every day we are all confronted with the activity of our intestine , and it is no surprise that at least some of us have developed a fascination for our intestinal condition and its relation to health and disease.
” “ Over the last years the intestinal microbiota [ our gut flora ] has been identified as a fascinating ‘ new organ ’ ” with all sorts of functions .
Well , if the bacteria in our gut make up @ @ @ @ @ @ @ body , what about doing an organ transplant ?
I discuss this in my video How to Become a Fecal Transplant Super Donor .
What would happen if you transferred intestinal bacteria from lean donors into obese subjects ?
Researchers figured that rebalancing the obesity-causing bacteria with an infusion of gut bacteria from a lean donor might help .
They had wanted the study to be placebo-controlled , which , for drugs is easy , because the control subjects can just be given a sugar pill .
But , when you ’ re @ @ @ @ @ @ @ throats and transplanting feces , what do you use as the placebo—or poocebo , if you will ?
Both the donors and the subjects brought in fresh stools , and the subjects were randomized to either get a donor ’ s stool or their own collected feces .
So , the placebo was simply getting their own stool back .
What happened ?
As you can see at 1:32 in my video , the insulin sensitivity of the skinny donors was up around 50 , which is a good thing .
High insulin @ @ @ @ @ @ @ resistance , which is the cause of both type 2 diabetes and prediabetes .
The obese subjects started out around 20 and , after an infusion of their own feces , stayed around 20 .
The group of obese donors getting the skinny fecal infusion similarly started out low but then shot up near to where the slim folks were .
It ’ s interesting that not all lean donors ’ stools conveyed the same effect on insulin sensitivity .
Some donors , the so-called super-fecal donors , had very significant effects , @ @ @ @ @ @ @ , as you can see at 2:02 in my video .
It turns out this super-donor effect is most probably conveyed by the amounts of short-chain fatty acid-producing intestinal bacteria in their feces .
These are the food bacteria that thrive off of the fiber we eat .
The short-chain fatty acids produced by fiber-eating bacteria may contribute to the release of gut hormones that may be the cause of this beneficial , improved insulin sensitivity .
“ The use of fecal transplantation has recently attracted considerable attention because of its success in @ @ @ @ @ @ @ provide cause–effect relations , ” that is , cause-and-effect evidence that the bacteria we have in our gut can affect our metabolism .
Within a few months , however , the bacterial composition returned back to baseline , so the effects on the obese subjects were temporary .
We can get similar benefits by just feeding what few good gut bacteria we may already have .
If you have a house full of rabbits and feed them pork rinds , all the bunnies will die .
Yes , you can repopulate your house @ @ @ @ @ @ @ you keep feeding them pork rinds , they ’ ll eventually die off as well .
Instead , even if you start off with just a few rabbits but if you feed them what they ’ re meant to eat , they ’ ll grow and multiply , and your house will soon be full of fiber-eating bunnies .
Fecal transplants and probiotics are only temporary fixes if we keep putting the wrong fuel into our guts .
But , by eating prebiotics , such as fiber , which means “ increasing whole @ @ @ @ @ @ @ select for—and foster the growth of—our own good bacteria .
However , such effects may abate once the high-fiber intake ceases .
Therefore , our dietary habits should include a continuous consumption of large quantities of high-fiber foods to improve our health .
Otherwise , we may be starving our microbial selves .
The microbiome is one of the most exciting research areas in medicine these days .
For more information , see , for example : • How to Change Your Enterotype • Paleopoo : What We Can Learn from Fossilized Feces @ @ @ @ @ @ @ Eat • Effect of Sucralose ( Splenda ) on the Microbiome • The Role of the Gut Microbiome in Autism • How to Reduce your TMAO Levels For more on health sources of prebiotics , check out : • Gut Microbiome : Strike It Rich with Whole Grains PS : If you haven ’ t yet , you can subscribe to my free videos here and watch my live presentations : • • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top @ @ @ @ @ @ @ Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

What’s more important: probiotics or prebiotics? And where can we best get them?
“Virtually every day we are all confronted with the activity of our intestine, and it is no surprise that at least some of us have developed a fascination for our intestinal condition and its relation to health and disease.”
“Over the last years the intestinal microbiota [our gut flora] has been identified as a fascinating ‘new organ’” with all sorts of functions. Well, if the bacteria in our gut make up an entire, separate organ inside our body, what about doing an organ transplant? I discuss this in my video How to Become a Fecal Transplant Super Donor.
What would happen if you transferred intestinal bacteria from lean donors into obese subjects? Researchers figured that rebalancing the obesity-causing bacteria with an infusion of gut bacteria from a lean donor might help. They had wanted the study to be placebo-controlled, which, for drugs is easy, because the control subjects can just be given a sugar pill. But, when you’re inserting a tube down people’s throats and transplanting feces, what do you use as the placebo—or poocebo, if you will? Both the donors and the subjects brought in fresh stools, and the subjects were randomized to either get a donor’s stool or their own collected feces. So, the placebo was simply getting their own stool back.
What happened? As you can see at 1:32 in my video, the insulin sensitivity of the skinny donors was up around 50, which is a good thing. High insulin sensitivity means a low level of insulin resistance, which is the cause of both type 2 diabetes and prediabetes. The obese subjects started out around 20 and, after an infusion of their own feces, stayed around 20. The group of obese donors getting the skinny fecal infusion similarly started out low but then shot up near to where the slim folks were.
It’s interesting that not all lean donors’ stools conveyed the same effect on insulin sensitivity. Some donors, the so-called super-fecal donors, had very significant effects, whereas others had little or no effect, as you can see at 2:02 in my video. It turns out this super-donor effect is most probably conveyed by the amounts of short-chain fatty acid-producing intestinal bacteria in their feces. These are the food bacteria that thrive off of the fiber we eat. The short-chain fatty acids produced by fiber-eating bacteria may contribute to the release of gut hormones that may be the cause of this beneficial, improved insulin sensitivity.
“The use of fecal transplantation has recently attracted considerable attention because of its success in treatments as well as its capacity to provide cause–effect relations,” that is, cause-and-effect evidence that the bacteria we have in our gut can affect our metabolism. Within a few months, however, the bacterial composition returned back to baseline, so the effects on the obese subjects were temporary.
We can get similar benefits by just feeding what few good gut bacteria we may already have. If you have a house full of rabbits and feed them pork rinds, all the bunnies will die. Yes, you can repopulate your house by infusing new bunnies, but if you keep feeding them pork rinds, they’ll eventually die off as well. Instead, even if you start off with just a few rabbits but if you feed them what they’re meant to eat, they’ll grow and multiply, and your house will soon be full of fiber-eating bunnies. Fecal transplants and probiotics are only temporary fixes if we keep putting the wrong fuel into our guts. But, by eating prebiotics, such as fiber, which means “increasing whole plant food consumption,” we may select for—and foster the growth of—our own good bacteria.
However, such effects may abate once the high-fiber intake ceases. Therefore, our dietary habits should include a continuous consumption of large quantities of high-fiber foods to improve our health. Otherwise, we may be starving our microbial selves.
The microbiome is one of the most exciting research areas in medicine these days. For more information, see, for example:
For more on health sources of prebiotics, check out:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:


nutritionfactsorg--2020-06-11--A Half Teaspoon of Dried Rosemary May Improve Cognitive Function

In Hamlet , Act 4 , Scene 5 , Ophelia notes that rosemary is for remembrance , an idea that goes back at least a few thousand years to the ancient Greeks , who claimed that rosemary “ comforts the brain…sharpens understanding , restores lost memory , awakens the mind… ” After all , “ plants can be considered as chemical factories that manufacture all sorts of compounds that could have neuroprotective benefits ” .
So , let ’ s cut down on processed foods and eat a lot of phytonutrient-rich whole plant foods , including , perhaps , a @ @ @ @ @ @ @ of certain herbs may affect how our brain works .
Unfortunately , as I discuss in my video Benefits of Rosemary for Brain Function , I ’ ve found much of the aromatherapy literature scientifically unsatisfying .
There are studies offering subjective impressions , for example , but while sniffing an herbal sachet is indeed “ easy , inexpensive , and safe , ” is it effective ?
The researchers didn ’ t even compare test scores .
However , even when there was a control group , such as one study where @ @ @ @ @ @ @ tests in a room that smelled like rosemary , lavender , or nothing , and even when the researchers did compare test results , the lavender appeared to slow down the subjects and impair their performance , whereas the rosemary group seemed to do better .
Perhaps that was just because of the mood effects , though , as I show at 1:36 in my video .
Maybe the rosemary group did better simply because the aroma pepped them up in some way—and not necessarily in a good way , as perhaps the @ @ @ @ @ @ @ ?
Now , there have been studies that measured people ’ s brain waves and were able to correlate the EEG findings with the changes in mood and performance , as well as associate them with objective changes in stress hormone levels , as you can see at 2:05 in my video , but is that all simply because pleasant smells improve people ’ s moods ?
For instance , if you created a synthetic rosemary fragrance with a bunch of chemicals that had nothing to do with the rosemary plant , would @ @ @ @ @ @ @ didn ’ t know…until now .
Aromatic herbs do have volatile compounds that theoretically could enter the blood stream by way of the lining of the nose or lungs and then potentially cross into the brain and have direct effects .
A 2012 study was the first to put it to the test .
Researchers had people do math in a cubicle infused with rosemary aroma .
The subjects got that same boost in performance , but for the first time , the researchers showed that their improvement correlated with the amount of @ @ @ @ @ @ @ their bloodstream just from being in the same room .
So , not only did this show that it gets absorbed , but that such natural aromatic plant compounds may have a direct effect on changes in brain function .
If that ’ s what just smelling it can do , what about eating rosemary ?
We have studies on alertness , cognition , and reduced stress hormone levels inhaling rosemary .
“ However , there were no clinical studies on cognitive performance following ingestion of rosemary ” …until now .
Older adults @ @ @ @ @ @ @ given two cups of tomato juice , with either nothing , a half teaspoon of powdered rosemary , which is what one might use in a typical recipe , a full teaspoon , two teaspoons , more than a tablespoon of rosemary powder , or placebo pills to go even further to eliminate any placebo effects .
“ Speed of memory is a potentially useful predictor of cognitive function during aging , ” and , as you can see at 4:08 in my video , researchers found that the lowest dose had a @ @ @ @ @ @ @ processing speed , but the highest dose impaired their processing speed , perhaps because the half-teaspoon dose improved alertness , while the four-teaspoon dose decreased alertness .
So , “ rosemary powder at the dose nearest normal culinary consumption demonstrated positive effects on speed of memory… ” The implicit take-home message is more isn ’ t necessarily better .
Don ’ t take high-dose herbal supplements , extracts , or tinctures—just cooking with spices is sufficient .
A conclusion , no doubt , pleasing to the spice company that sponsored the study .
@ @ @ @ @ @ @ that doesn ’ t mean you can eat the whole rosemary bush .
In one study , an unlucky guy swallowed a rosemary twig that punctured through the stomach into his liver , causing an abscess from which two cups of pus and a two-inch twig were removed .
So , explore herbs and spices in your cooking .
Branch out—just leave the branches out .
That twig is like a plant-based equivalent of Migrating Fish Bones !
Interested in more on aromatherapy ?
See : For more on spicing up your life @ @ @ @ @ @ @ more about improving cognition and preventing age-related cognitive decline in : • How to Slow Brain Aging by Two Years • How to Prevent Alzheimer ’ s with Diet • Best Brain Foods : Berries and Nuts Put to the Test • Should Vegans Take DHA to Preserve Brain Function ?
• Flashback Friday : Preventing Alzheimer ’ s with Lifestyle Changes and Diet PS : If you haven ’ t yet , you can subscribe to my free videos here and watch my live presentations : • 2016 : How Not To @ @ @ @ @ @ @ Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

In Hamlet, Act 4, Scene 5, Ophelia notes that rosemary is for remembrance, an idea that goes back at least a few thousand years to the ancient Greeks, who claimed that rosemary “comforts the brain…sharpens understanding, restores lost memory, awakens the mind…” After all, “plants can be considered as chemical factories that manufacture all sorts of compounds that could have neuroprotective benefits”. So, let’s cut down on processed foods and eat a lot of phytonutrient-rich whole plant foods, including, perhaps, a variety of herbs. Even the smell of certain herbs may affect how our brain works. Unfortunately, as I discuss in my video Benefits of Rosemary for Brain Function, I’ve found much of the aromatherapy literature scientifically unsatisfying. There are studies offering subjective impressions, for example, but while sniffing an herbal sachet is indeed “easy, inexpensive, and safe,” is it effective? The researchers didn’t even compare test scores.
However, even when there was a control group, such as one study where researchers had people perform a battery of tests in a room that smelled like rosemary, lavender, or nothing, and even when the researchers did compare test results, the lavender appeared to slow down the subjects and impair their performance, whereas the rosemary group seemed to do better. Perhaps that was just because of the mood effects, though, as I show at 1:36 in my video. Maybe the rosemary group did better simply because the aroma pepped them up in some way—and not necessarily in a good way, as perhaps the rosemary was somehow overstimulating in some circumstances?
Now, there have been studies that measured people’s brain waves and were able to correlate the EEG findings with the changes in mood and performance, as well as associate them with objective changes in stress hormone levels, as you can see at 2:05 in my video, but is that all simply because pleasant smells improve people’s moods? For instance, if you created a synthetic rosemary fragrance with a bunch of chemicals that had nothing to do with the rosemary plant, would it have the same effect? We didn’t know…until now.
Aromatic herbs do have volatile compounds that theoretically could enter the blood stream by way of the lining of the nose or lungs and then potentially cross into the brain and have direct effects. A 2012 study was the first to put it to the test. Researchers had people do math in a cubicle infused with rosemary aroma. The subjects got that same boost in performance, but for the first time, the researchers showed that their improvement correlated with the amount of a rosemary compound that made it into their bloodstream just from being in the same room. So, not only did this show that it gets absorbed, but that such natural aromatic plant compounds may have a direct effect on changes in brain function.
If that’s what just smelling it can do, what about eating rosemary? We have studies on alertness, cognition, and reduced stress hormone levels inhaling rosemary. “However, there were no clinical studies on cognitive performance following ingestion of rosemary”…until now. Older adults, average age of 75, were given two cups of tomato juice, with either nothing, a half teaspoon of powdered rosemary, which is what one might use in a typical recipe, a full teaspoon, two teaspoons, more than a tablespoon of rosemary powder, or placebo pills to go even further to eliminate any placebo effects.
“Speed of memory is a potentially useful predictor of cognitive function during aging,” and, as you can see at 4:08 in my video, researchers found that the lowest dose had a beneficial effect, accelerating the subjects’ processing speed, but the highest dose impaired their processing speed, perhaps because the half-teaspoon dose improved alertness, while the four-teaspoon dose decreased alertness. So, “rosemary powder at the dose nearest normal culinary consumption demonstrated positive effects on speed of memory…” The implicit take-home message is more isn’t necessarily better. Don’t take high-dose herbal supplements, extracts, or tinctures—just cooking with spices is sufficient. A conclusion, no doubt, pleasing to the spice company that sponsored the study. No side effects were reported, but that doesn’t mean you can eat the whole rosemary bush. In one study, an unlucky guy swallowed a rosemary twig that punctured through the stomach into his liver, causing an abscess from which two cups of pus and a two-inch twig were removed. So, explore herbs and spices in your cooking. Branch out—just leave the branches out.
That twig is like a plant-based equivalent of Migrating Fish Bones!
Interested in more on aromatherapy? See:
For more on spicing up your life, check out:
And, learn more about improving cognition and preventing age-related cognitive decline in:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:


nutritionfactsorg--2020-06-16--One Way to Treat Asthma and Autoimmune Diseases with Diet

Cutting two teaspoons of salt ’ s worth of sodium from one ’ s daily diet can significantly improve lung function in asthmatics In the 1960s and 1970s , a mystery was emerging .
Why were childhood asthma rates between 2 to 5 percent in the developed world but as low as 0.007 percent in the developing world ?
For example , in the developing world , instead of 1 in 20 kids affected , or even 1 in 50 kids , it could be more like 1 in 10,000 kids—extremely rare .
And , when kids moved from a @ @ @ @ @ @ @ their risk went up .
What was going on ?
Were they exposed to something new ?
Did they leave some protective factor behind ?
As I discuss in my video How to Treat Asthma with a Low-Salt Diet , all the way back in 1938 , scientists showed they could stop asthma attacks by lowering children ’ s sodium levels .
That was done with a diuretic drug , but subsequent dietary experiments showed that diets high in salt seemed to increase asthmatic symptoms , while “ lowering the salt decreased the @ @ @ @ @ @ @ was apparently forgotten…until it was picked up again in the 1980s as a possible explanation for why Western countries had higher asthma rates .
Maybe it was the salt .
As you can see at 1:34 in my video , researchers graphed out childhood death from asthma versus family salt purchases , and it seemed more salt meant more death .
Just because a family buys more salt doesn ’ t necessarily mean the kids are eating more , though .
The way to find out how much salt someone is eating is @ @ @ @ @ @ @ period and measure the amount of sodium , since how much salt we eat is pretty much how much salt we excrete .
The way to test for asthma , called a bronchial challenge test , is to look for an exaggerated response to an inhaled chemical .
And , indeed , there was a strong correlation between how their lungs reacted and how much sodium they were taking in .
However , there are all sorts of food additives , like preservatives , that can trigger these so-called hypersensitivity reactions , so @ @ @ @ @ @ @ marker for high processed food intake .
Maybe it wasn ’ t the salt at all .
Or maybe it was other components of the diet .
For example , the reason sodium may be a risk factor for another inflammatory disease , rheumatoid arthritis , may be that sodium intake is just a marker for increased fish and other meat intake or decreased fruit and vegetable intake .
We needed a study where researchers would take asthmatics , change the amount of salt in their diets , and see what happened—and that @ @ @ @ @ @ @ As you can see at 3:16 in my video , researchers doubled the salt intake of ten asthmatics , and lung sensitivity worsened in nine out of ten .
There was no control group , though .
Is it possible the subjects would have gotten worse anyway ?
In a randomized , double-blind , placebo-controlled trial , researchers put everyone on a low-salt diet , but then gave half of the subjects sustained-release sodium pills to bring their salt intake back up to a more normal level and the other half a placebo @ @ @ @ @ @ @ switched regimes for another five weeks .
That ’ s how you can randomize people to a true low-sodium diet without them even realizing it .
Genius !
So what happened ?
Asthmatics on the salt got worse .
Their lung function got worse , their asthma symptoms got worse , and they had to take more puffs on their inhalers .
This study compared asthmatics consuming about three teaspoons ’ worth of salt a day to those consuming less than one , so they were effectively able to drop their sodium intake @ @ @ @ @ @ @ , as you can see at 4:04 in my video .
If you do a more “ pragmatic ” trial and only effectively reduce people ’ s salt intake by a half a teaspoon a day , it doesn ’ t work .
Even if you are able to cut down your sodium intake enough to get a therapeutic effect , though , it should be considered an adjunct treatment .
Do not stop your asthma medications without your doctor ’ s approval .
Millions suffer from asthma attacks triggered by exercise .
@ @ @ @ @ @ @ , people can get short of breath and start coughing and wheezing such that lung function significantly drops , as you can see at 0:19 in my video Sodium and Autoimmune Disease : Rubbing Salt in the Wound ?
.
On a high-salt diet , however , the attack is even worse , whereas on a low-salt diet , there ’ s hardly a significant drop in function at all .
To figure out why , researchers had the subjects cough up sputum from their lungs and found that those on the high-salt @ @ @ @ @ @ @ up to double the concentration of inflammatory mediators , as you can see at 0:43 in my video .
But why ?
What does salt intake have to do with inflammation ?
We didn ’ t know…until now .
“ The ‘ Western diet , ’ high in saturated fatty acids and salt , has long been postulated as one potential…cause for the increasing incidence of autoimmune diseases in developed countries… ” The rapidly increasing incidence of autoimmune diseases may be due to an overactivation of immune cells called T helper 17 ( @ @ @ @ @ @ @ of…multiple sclerosis , psoriasis , type I diabetes , Sjögren ’ s syndrome , asthma , and rheumatoid arthritis are all shown to involve Th17-driven inflammation , ” and one trigger for the activation of those Th17 cells may be elevated levels of salt in our bloodstream .
“ The sodium content of processed foods and ‘ fast foods ’ …can be more than 100 times higher in comparison to similar homemade meals.
” And , sodium chloride—salt—appears to drive autoimmune disease by the induction of these disease-causing Th17 cells .
It turns @ @ @ @ @ @ @ for triggering the formation of these Th17 cells , as you can see at 2:07 in my video .
Organ damage caused by high-salt diets may also activate another type of inflammatory immune cell .
A high-salt diet can overwork the kidneys , starving them of oxygen and triggering inflammation , as you can see at 2:17 in my video .
The more salt researchers gave people , the more activation of inflammatory monocyte cells , associated with high-salt intake induced kidney oxygen deficiency .
But that study only lasted two weeks .
@ @ @ @ @ @ @ One of the difficulties in doing sodium experiments is that it ’ s hard to get free-living folks to maintain a specific salt intake .
You can do so-called metabolic ward studies , where people are essentially locked in a hospital ward for a few days and their food intake is controlled , but you can ’ t do that long term—unless you can lock people in a space capsule .
Mars520 was a 520-day space flight simulation to see how people might do on the way to Mars and back .
As @ @ @ @ @ @ @ video , the researchers found that those on a high-salt diet “ displayed a markedly higher number of monocytes , ” which are a type of immune cell you often see increased in settings of chronic inflammation and autoimmune disorders .
This may “ reveal one of the consequences of excess salt consumption in our everyday lives , ” since that so-called high-salt intake may actually just be the average-salt intake .
Furthermore , there was an increase in the levels of pro-inflammatory mediators and a decrease in the level of anti-inflammatory mediators @ @ @ @ @ @ @ had a potential to bring about an excessive immune response , ” which may damage the immune balance , “ resulting in either difficulties on getting rid of inflammation or even an increased risk of autoimmune disease.
” What if you already have an autoimmune disease ?
In the study titled “ Sodium intake is associated with increased disease activity in multiple sclerosis , ” researchers followed MS patients for a few years and found that those patients eating more salt had three to four times the exacerbation rate , were three times @ @ @ @ @ @ @ in their brains , and , on average , had 8 more lesions in their brain—14 lesions compared to 6 in the low-salt group .
The next step is to try treating patients with salt reduction to see if they get better .
But , since reducing our salt intake is a healthy thing to do anyway , I don ’ t see why we have to wait .
What else can we do for asthma ?
See : • Best Food to Counter the Effects of Air Pollution Have you heard that @ @ @ @ @ @ @ s what the processed food industry wants you to think .
Check out the science in : • Sodium Skeptics Try to Shake Up the Salt Debate • Big Salt – Getting to the Meat of the Matter What are some of the most powerful dietary interventions we have for autoimmune disease ?
See , for example : • Why Do Plant-Based Diets Help Rheumatoid Arthritis ?
PS : If you haven ’ t yet , you can subscribe to my free videos here and watch my live presentations : • 2016 : @ @ @ @ @ @ @ of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

Cutting two teaspoons of salt’s worth of sodium from one’s daily diet can significantly improve lung function in asthmatics
In the 1960s and 1970s, a mystery was emerging. Why were childhood asthma rates between 2 to 5 percent in the developed world but as low as 0.007 percent in the developing world? For example, in the developing world, instead of 1 in 20 kids affected, or even 1 in 50 kids, it could be more like 1 in 10,000 kids—extremely rare. And, when kids moved from a low-risk area to a high-risk area, their risk went up. What was going on? Were they exposed to something new? Did they leave some protective factor behind?
As I discuss in my video How to Treat Asthma with a Low-Salt Diet, all the way back in 1938, scientists showed they could stop asthma attacks by lowering children’s sodium levels. That was done with a diuretic drug, but subsequent dietary experiments showed that diets high in salt seemed to increase asthmatic symptoms, while “lowering the salt decreased the asthmatic symptoms…” This body of evidence was apparently forgotten…until it was picked up again in the 1980s as a possible explanation for why Western countries had higher asthma rates.
Maybe it was the salt.
As you can see at 1:34 in my video, researchers graphed out childhood death from asthma versus family salt purchases, and it seemed more salt meant more death. Just because a family buys more salt doesn’t necessarily mean the kids are eating more, though. The way to find out how much salt someone is eating is to collect their urine over a 24-hour period and measure the amount of sodium, since how much salt we eat is pretty much how much salt we excrete. The way to test for asthma, called a bronchial challenge test, is to look for an exaggerated response to an inhaled chemical. And, indeed, there was a strong correlation between how their lungs reacted and how much sodium they were taking in. However, there are all sorts of food additives, like preservatives, that can trigger these so-called hypersensitivity reactions, so maybe high sodium intake was just a marker for high processed food intake. Maybe it wasn’t the salt at all.
Or maybe it was other components of the diet. For example, the reason sodium may be a risk factor for another inflammatory disease, rheumatoid arthritis, may be that sodium intake is just a marker for increased fish and other meat intake or decreased fruit and vegetable intake. We needed a study where researchers would take asthmatics, change the amount of salt in their diets, and see what happened—and that’s just what came next.
As you can see at 3:16 in my video, researchers doubled the salt intake of ten asthmatics, and lung sensitivity worsened in nine out of ten. There was no control group, though. Is it possible the subjects would have gotten worse anyway?
In a randomized, double-blind, placebo-controlled trial, researchers put everyone on a low-salt diet, but then gave half of the subjects sustained-release sodium pills to bring their salt intake back up to a more normal level and the other half a placebo. After five weeks, the groups switched regimes for another five weeks. That’s how you can randomize people to a true low-sodium diet without them even realizing it. Genius! So what happened? Asthmatics on the salt got worse. Their lung function got worse, their asthma symptoms got worse, and they had to take more puffs on their inhalers. This study compared asthmatics consuming about three teaspoons’ worth of salt a day to those consuming less than one, so they were effectively able to drop their sodium intake by two teaspoons’ worth of salt, as you can see at 4:04 in my video. If you do a more “pragmatic” trial and only effectively reduce people’s salt intake by a half a teaspoon a day, it doesn’t work.
Even if you are able to cut down your sodium intake enough to get a therapeutic effect, though, it should be considered an adjunct treatment. Do not stop your asthma medications without your doctor’s approval.
Millions suffer from asthma attacks triggered by exercise. Within five minutes of starting to exercise, people can get short of breath and start coughing and wheezing such that lung function significantly drops, as you can see at 0:19 in my video Sodium and Autoimmune Disease: Rubbing Salt in the Wound?. On a high-salt diet, however, the attack is even worse, whereas on a low-salt diet, there’s hardly a significant drop in function at all. To figure out why, researchers had the subjects cough up sputum from their lungs and found that those on the high-salt diet had triple the inflammatory cells and up to double the concentration of inflammatory mediators, as you can see at 0:43 in my video. But why? What does salt intake have to do with inflammation? We didn’t know…until now.
“The ‘Western diet,’ high in saturated fatty acids and salt, has long been postulated as one potential…cause for the increasing incidence of autoimmune diseases in developed countries…” The rapidly increasing incidence of autoimmune diseases may be due to an overactivation of immune cells called T helper 17 (Th17) cells. “The development of…multiple sclerosis, psoriasis, type I diabetes, Sjögren’s syndrome, asthma, and rheumatoid arthritis are all shown to involve Th17-driven inflammation,” and one trigger for the activation of those Th17 cells may be elevated levels of salt in our bloodstream. “The sodium content of processed foods and ‘fast foods’…can be more than 100 times higher in comparison to similar homemade meals.”
And, sodium chloride—salt—appears to drive autoimmune disease by the induction of these disease-causing Th17 cells. It turns out there is a salt-sensing enzyme responsible for triggering the formation of these Th17 cells, as you can see at 2:07 in my video.
Organ damage caused by high-salt diets may also activate another type of inflammatory immune cell. A high-salt diet can overwork the kidneys, starving them of oxygen and triggering inflammation, as you can see at 2:17 in my video. The more salt researchers gave people, the more activation of inflammatory monocyte cells, associated with high-salt intake induced kidney oxygen deficiency. But that study only lasted two weeks. What happens over the long term?
One of the difficulties in doing sodium experiments is that it’s hard to get free-living folks to maintain a specific salt intake. You can do so-called metabolic ward studies, where people are essentially locked in a hospital ward for a few days and their food intake is controlled, but you can’t do that long term—unless you can lock people in a space capsule. Mars520 was a 520-day space flight simulation to see how people might do on the way to Mars and back. As you can see at 3:17 in my video, the researchers found that those on a high-salt diet “displayed a markedly higher number of monocytes,” which are a type of immune cell you often see increased in settings of chronic inflammation and autoimmune disorders. This may “reveal one of the consequences of excess salt consumption in our everyday lives,” since that so-called high-salt intake may actually just be the average-salt intake. Furthermore, there was an increase in the levels of pro-inflammatory mediators and a decrease in the level of anti-inflammatory mediators, suggesting that a “high-salt diet had a potential to bring about an excessive immune response,” which may damage the immune balance, “resulting in either difficulties on getting rid of inflammation or even an increased risk of autoimmune disease.”
What if you already have an autoimmune disease? In the study titled “Sodium intake is associated with increased disease activity in multiple sclerosis,” researchers followed MS patients for a few years and found that those patients eating more salt had three to four times the exacerbation rate, were three times more likely to develop new MS lesions in their brains, and, on average, had 8 more lesions in their brain—14 lesions compared to 6 in the low-salt group. The next step is to try treating patients with salt reduction to see if they get better. But, since reducing our salt intake is a healthy thing to do anyway, I don’t see why we have to wait.
What else can we do for asthma? See:
Have you heard that salt reduction was controversial? That’s what the processed food industry wants you to think. Check out the science in:
What are some of the most powerful dietary interventions we have for autoimmune disease? See, for example:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:


nutritionfactsorg--2020-06-18--How to Survive a Pandemic: Paperback Pre-Order

I ’ m thrilled to announce that after being released only in audio and digital format , my newest book , How to Survive a Pandemic , is now available for paperback pre-order and will be out on August 18 .
Pre-order it today !
( As always , all proceeds from my books are donated to charity ) .
My videos on pandemics and COVID-19 are currently rolling out on NutritionFacts.org .
But , if you want to see them all at once , you can get the digital download FREE for a limited time .
Download the videos @ @ @ @ @ @ @ seen it yet , we ’ ve put up a resource page all about COVID-19 with videos , links to my pandemic blog post and special Q & A sessions , my DIY hand sanitizer recipes , and more .
Check it out here .
I ’ ve also continued to do a bunch of interviews , with Dr. Neal Barnard of PCRM , and Rich Roll .
Last Day to Register for B12 Webinar My next webinar on my latest vitamin B12 recommendations is happening June 26 at 2pm ET , and @ @ @ @ @ @ @ I ’ ll start out with a discussion of the symptoms of B12 deficiency and then explain how I arrived at what I consider the optimal dose of vitamin B12 supplements in children , adults , the elderly , and during pregnancy .
I ’ ll clarify why cyanocobalamin ( not methylcobalamin ) is the best type of vitamin B12 supplement and address the data suggesting B12 supplements cause acne , bone fractures , and lung cancer .
I ’ ll also cover the healthiest food sources of B12 for those who don @ @ @ @ @ @ @ And of course , I ’ ll be answering your questions during the Q & A portion .
I hope you ’ ll join me !
Make a donation with this form and we will send you a link to register for the webinar as a donor reward .
Your support helps keep NutritionFacts.org going and growing !
After 12 years of putting out a DVD for every one of my 50+ volumes of videos ( and before that VHS ! )
, we are retiring these physical DVDs with a 20 % @ @ @ @ @ @ @ to grab any that you ’ d like to have , but don ’ t worry — we will still be offering the digital downloads of all past and future volumes .
Go here to shop the sale .
Every month I do Q & As live from my treadmill , and June 25 is the day .
• Facebook Live : At 12:00 p.m .
ET go to our Facebook page to watch live and ask questions .
• YouTube Live Stream : At 1:00 p.m .
ET go here to watch @ @ @ @ @ @ @ You can now find links to all of my past live Q & As right here on NutritionFacts.org .
If that ’ s not enough , remember I have an audio podcast to keep you company at http : //nutritionfacts.org/audio .

I’m thrilled to announce that after being released only in audio and digital format, my newest book, How to Survive a Pandemic, is now available for paperback pre-order and will be out on August 18. Pre-order it today! (As always, all proceeds from my books are donated to charity).
My videos on pandemics and COVID-19 are currently rolling out on NutritionFacts.org. But, if you want to see them all at once, you can get the digital download FREE for a limited time. Download the videos here.
If you haven’t seen it yet, we’ve put up a resource page all about COVID-19 with videos, links to my pandemic blog post and special Q&A sessions, my DIY hand sanitizer recipes, and more. Check it out here. I’ve also continued to do a bunch of interviews, with Dr. Neal Barnard of PCRM, and Rich Roll.
Last Day to Register for B12 Webinar
My next webinar on my latest vitamin B12 recommendations is happening June 26 at 2pm ET, and registration closes tomorrow, June 19.
I’ll start out with a discussion of the symptoms of B12 deficiency and then explain how I arrived at what I consider the optimal dose of vitamin B12 supplements in children, adults, the elderly, and during pregnancy. I’ll clarify why cyanocobalamin (not methylcobalamin) is the best type of vitamin B12 supplement and address the data suggesting B12 supplements cause acne, bone fractures, and lung cancer. I’ll also cover the healthiest food sources of B12 for those who don’t want to take supplements. And of course, I’ll be answering your questions during the Q&A portion. I hope you’ll join me!
Update: Thank you to everyone who attended the webinar. The digital download of the videos from the webinar is now available on DrGreger.org.
Saying Farewell to Physical DVDs
After 12 years of putting out a DVD for every one of my 50+ volumes of videos (and before that VHS!), we are retiring these physical DVDs with a 20% off sale. This the last chance to grab any that you’d like to have, but don’t worry — we will still be offering the digital downloads of all past and future volumes.
How to Lower Lp(a) with Diet What to eat and what to avoid to lower the cardiovascular disease risk factor lipoprotein(a).


nutritionfactsorg--2020-06-23--Chia Seeds vs. Flaxseeds

Chia Seeds vs. Flaxseeds

What effect do chia seeds have on weight loss , blood sugar , cholesterol , blood pressure , and inflammation ?
We ’ ve been eating chia seeds for more than 5,000 years .
Historically , they are one of the main crops grown in the Western hemisphere .
They are exceptionally high in fiber and omega-3 fatty acids , though , like flaxseeds , it ’ s better to grind them up .
As you can see at 0:26 in my video Which Are Better : Chia Seeds or Flaxseeds ?
, eating two tablespoons of whole chia seeds @ @ @ @ @ @ @ no change in omega-3 levels , but consuming the same amount of ground chia seeds did lead to a significant increase in blood levels of both short-chain and long-chain omega 3s .
“ Ingestion of…milled chia seed compared to whole chia seed or placebo… appeared to have no influence on inflammation or disease risk factors , ” though .
As well , there was no change in body fat , blood sugar , cholesterol , blood pressure , C-reactive protein , or any of the other markers of inflammation , as you can @ @ @ @ @ @ @ An earlier study purported to show a significant reduction in C-reactive protein levels ( an indicator of systemic inflammation ) , compared to control .
However , if you look closely at the data , you see that was only because there was a significant worsening in the placebo group who had been given a couple of tablespoons of wheat bran a day instead of chia .
So it ’ s not that the chia group got significantly better ; the control group just got significantly worse , as you can see at @ @ @ @ @ @ @ appear to be exaggerating their results , that ’ s a red flag to check their funding source .
In this case , they didn ’ t disclose any conflicts of interest .
Five years later , however , the truth came out .
The study was indeed funded by a chia company .
Furthermore , the lead investigator had filed a patent to use chia seeds to treat diseases .
Why wasn ’ t any of this disclosed when the study was originally published ?
Because the journal ’ s “ conflict-of-interest @ @ @ @ @ @ @ of such information.
” Regardless , the “ patent has since been abandoned , ” likely because subsequent studies found no significant benefits for weight loss , blood sugar , cholesterol , blood pressure , or inflammation after eating a quarter cup of chia seeds a day for three months , as you can see at 2:16 in my video .
The original study , however , did show a significant drop in blood pressure , which was replicated by other researchers .
More potent effects have been found with ground flaxseeds , @ @ @ @ @ @ @ flaxseeds over chia seeds is their lignan content , which averages about 15 times more than other seeds , including sesame and chia .
This is thought to explain the anti-cancer effects of flaxseeds for both prevention and survival .
Still , chia seeds are certainly better than eggs and oil .
By mixing one part chia seeds and nine parts water and letting it sit , you can create a chia gel that can be used as an egg or oil replacer in baked goods .
Who grinds chia seeds ?
Were @ @ @ @ @ @ @ was ?
For an update about the potential of chia seeds for weight loss , check out Do Chia Seeds Help with Belly Fat ?
You can learn more about flax seeds and cancer from my videos , including : To find out more about what flax seeds can do , check out : • Should We Be Concerned About Cyanide from Flax Seed ?
• How Well Does Cooking Destroy the Cyanide in Flax Seed ?
PS : If you haven ’ t yet , you can subscribe to my free videos @ @ @ @ @ @ @ • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

Chia seeds, one of the main crops grown in the Western Hemisphere, have been eaten for more than 5,000 years, and flaxseeds, among our richest sources of essential omega-3 fatty acids, have been proven to be helpful for a variety of conditions. How do they compare nutritionally? What effect do they have on weight loss, blood sugar, cholesterol, blood pressure, and inflammation? How to Eat Chia Seeds and Flaxseeds Chia seeds and flaxseeds are so small. Can we just sprinkle the whole seeds onto our food, or do we need to grind them like we would peppercorns or black cumin? While you can eat the seeds whole, grinding them is even better. They come in nature’s finest packaging: a hard natural hull that keeps them fresh. However, Mother Nature packs them a little too well. If you eat chia seeds or flaxseeds whole, they’re likely to pass right through you without releasing any of their nutrients. So, for best results, first grind up the seeds with a blender or coffee or spice grinder, or buy them preground or “milled.” (The other option is to chew them really well.) For example, as you can see in thegraphs below and at 0:26 in my video Which Are Better: Chia Seeds or Flaxseeds?, eating two tablespoons of whole chia seeds every day for ten weeks led to no change in omega-3 levels, but consuming the same amount of ground (or milled) chia seeds led to a significant increase in blood levels of both short-chain and long-chain omega-3s. “Ingestion of…milled chia seed compared to whole chia seed or placebo…appeared to have no influence on inflammation or disease risk factors,” though. As well, there was no change in body fat, blood sugar, cholesterol, blood pressure, C-reactive protein, or any of the other markers of inflammation, as you can see below and at 0:47 in my video.
Another way I enjoy chia seeds is as a replacement for eggs and oil in baking. Simply mix one part chia seeds and nine parts water, and then let it sit for a bit to create a chia gel that can be used as an egg or oil replacer in baked goods.
Benefits of Chia Seeds vs. Flaxseeds
Chia seeds and flaxseeds are both exceptionally high in fiber and omega-3 fatty acids. In fact, I’m so enamored with flax that my Daily Dozen calls for at least one tablespoon of ground flaxseeds each day. What else do we get from these tiny seeds?
The Benefits of Chia
A study purported to show that, compared to control, the chia group had a significant reduction in levels of C-reactive protein, an indicator of systemic inflammation. But, when you look closely at the data, you can see that was only because there was a significant worsening in the placebo group, who had been given a couple of tablespoons of wheat bran a day instead of chia. So, it wasn’t that the chia group got significantly better; the control group just got significantly worse, as you can see at 1:22 in my video.
Whenever researchers appear to exaggerate their results, that’s a red flag signaling you to check their funding source. In this case, they didn’t disclose any conflicts of interest. Five years later, however, the truth came out. The study was indeed funded by a chia company. What’s more, the lead investigator had filed a patent to use chia seeds to treat diseases. Why wasn’t any of this disclosed when the study was originally published? Because the journal’s conflict-of-interest policy didn’t specifically require disclosing such information.
In the end, the researcher abandoned the patent, likely because subsequent studies found no significant benefits for weight loss, blood sugar, cholesterol, blood pressure, or inflammation after eating a quarter cup of chia seeds each day for three months, as you can see in the tables below and at 2:16 in my video. The original study, however, did show a significant drop in blood pressure, which was replicated by other researchers.
For an update on the potential of chia seeds for weight loss, check out Do Chia Seeds Help with Belly Fat?.
The Benefits of Flax
More potent effects have been found with ground flaxseeds. The primary reason I prefer flaxseeds over chia seeds is the lignan content of flax, which averages about 15 times more than other seeds, including sesame and chia. This is thought to explain the anti-cancer effects of flaxseeds for both prevention and survival.
Other benefits of flaxseeds include:
cholesterol, triglyceride, and blood sugar level control
inflammation reduction
constipation treatment
blood pressure reduction
Conclusion
You can learn more about flaxseeds and cancer from my videos, including:
To find out more about what flaxseeds can do, check out:
In health,
Michael Greger, M.D.


nutritionfactsorg--2020-06-25--Pill-Free Ways to improve Your Sex Life

Pill-Free Ways to improve Your Sex Life

“ Sex is important to health , ” according to the Harvard Health Letter .
“ Frequent sexual intercourse is associated with reduced heart attack risk.
” But , as I discuss in my video Do Men Who Have More Sex Live Longer ?
, that seems to be the perfect case of reverse causation .
They ’ re implying that more sex leads to healthier arteries , but isn ’ t the opposite more likely—that is , healthier arteries lead to more sex ?
Blood flow in the penis is so reflective of blood flow elsewhere that penile Doppler @ @ @ @ @ @ @ , low frequency of sexual activity may predict cardiovascular disease in men independently of erectile dysfunction .
This suggests that sex may be more than “ just fun ” and may also be therapeutic , or at least so says an editor of the Journal of Sexual Medicine and colleagues in discussing whether or not “ frequent sexual activity can be prescribed ” to improve general health .
In men , they suggest it ’ s because more sex means more testosterone .
When men have sex , they get a big spike @ @ @ @ @ @ @ but , interestingly , in contrast , they don ’ t get a testosterone boost when they masturbate , as you can see at 1:21 in my video .
This may be because “ testosterone increases with competitive success , ” like if you win a sports game .
While sex “ is not usually regarded as a competitive event…one ’ s mental state following coitus could nevertheless be something like that of a winner , ” as opposed to the mental state after masturbation .
As you can see at 2:00 in @ @ @ @ @ @ @ hormones in the blood is so great that men ’ s beards actually grow faster on days they have sex .
And , since low testosterone levels are associated with increased risk of mortality , this could help explain the health benefits of having sex .
So , do men who have more sex actually live longer ?
I searched Pubmed for sexual activity and longevity and found a study supported by the U.S. Department of Agriculture , titled “ Sexual activity and longevity of the southern green stink bug ” —clearly an @ @ @ @ @ @ @ work .
I was less interested in whether or not screwworms live up to their namesake and more interested in a study on sex and death , in which the objective was “ to examine the relation between frequency of orgasm and mortality.
” The researchers found that men with “ high orgasmic frequency ” appeared to cut their risk of premature death in half and , apparently , the more , the better : There was an associated 36 percent drop in mortality odds for every additional 100 orgasms a year .
@ @ @ @ @ @ @ have a protective effect on men ’ s health ” —but , apparently , not if you cheat .
“ Unfaithfulness in men seems to be associated with a higher risk of major cardiovascular events , ” like heart attacks and strokes .
“ Extramarital sex may be hazardous and stressful because the lover is often younger… [ and ] a secret sexual encounter ” may be more stressful .
In a large autopsy series , the majority of cases of sudden death during sex occurred in men during extramarital intercourse .
The @ @ @ @ @ @ @ out of 580 men might be expected to suffer a sudden death attributable to sexual intercourse ” —but for those at high risk , research shows that “ [ s ] ex in familiar surroundings , in a comfortable room temperature , and with the usual partner adds less stress to the heart ” and may be safer .
Speaking of safe sex , you thought drinking and driving was bad ?
“ While it is generally assumed that sexual behavior happens in parked cars , there is little discussion…in the research literature @ @ @ @ @ @ @ About one in five college students report engaging in sex while driving , nearly half while going more than 60 miles an hour .
Researchers suggest maybe this is something students should be warned about in health class .
When done right , though , love may protect your lover ’ s life .
Given the benefits of sexual activity , “ intervention programmes could also be considered , perhaps based on the exciting ‘ At least five a day ’ campaign aimed at increasing fruit and vegetable consumption—although the numerical imperative may @ @ @ @ @ @ @ some pill-free ways to improve your sex life ?
Exercising , quitting smoking , not drinking too much alcohol , not weighing too much , and eating a healthy diet .
But what does it mean to “ eat a healthy diet ” ?
As I discuss in my video Best Foods to Improve Sexual Function , heart-healthy lifestyle changes are sex-healthy lifestyle changes , which have been demonstrated in studies from around the world , including in women .
“ Sexual function in women is significantly affected ” by coronary artery disease @ @ @ @ @ @ @ our arteries , including the arteries that supply our pelvis .
So , high cholesterol may mean “ lower arousal , orgasm , lubrication , and satisfaction , ” and the same holds for high blood pressure .
Given this , putting women on a more plant-based diet may help with sexual functioning .
Researchers found that improvements in female sexual function index scores were related to an increased intake of fruits , vegetables , nuts , and beans , and a shift from animal to plant sources of fat .
The same @ @ @ @ @ @ @ international Index of Erectile Function scores .
In fact , the largest study on diet and erectile dysfunction found that each additional daily serving of fruits or vegetables may reduce the risk of ED by 10 percent .
But why ?
It may be due to the anti-inflammatory effects .
Two years on a healthier diet resulted in a significant reduction in systemic inflammation , as indicated by reduced levels of C-reactive protein .
Fiber itself may play an anti-inflammatory role .
Those who eat the most fiber tend to have significantly lower @ @ @ @ @ @ @ as you can see at 2:06 in my video .
The opposite was found for saturated fat , “ associated with an increased likelihood of elevated CRP ” , C-reactive protein levels .
We ’ re used to seeing changes in inflammatory markers over weeks , months , or years , but people don ’ t realize that the level of inflammation in our bodies can change after only a single meal .
For example , there ’ s a pro-inflammatory signaling molecule in our bodies called interleukin 18 , thought to play @ @ @ @ @ @ @ As such , the level of interleukin 18 in the blood “ is a strong predictor ” of cardiovascular death .
What would happen if you fed people one of three different types of meals : sausage-egg-butter-oil sandwiches , cheeseless pizza with white flour crust , or the same cheeseless pizza but with whole-wheat crust ?
Within hours of eating the sausage sandwich , interleukin 18 levels shot up about 20 percent , an effect not seen after eating the plant-based pizza .
In contrast , those eating the whole food , plant-based @ @ @ @ @ @ @ about a 20 percent drop in interleukin 18 levels within hours of consumption , reinforcing dietary recommendations to eat a diet high in fiber and starches , and low in saturated fat to prevent chronic diseases .
But the billions in profits are in pills , not plants , which is why the pharmacology of the female orgasm has been studied ever since 1972 when a researcher at Tulane University implanted tubes deep within the brain of a woman so he could inject drugs directly into her brain and was able to induce @ @ @ @ @ @ @ electrodes placed into similar parts of his brain was given a device for a few hours that allowed him to press the button himself to stimulate the electrode .
He pressed the button up to 1,500 times .
For more on male reproductive health , see : • Survival of the Firmest : Erectile Dysfunction and Death • The Role of Diet in Declining Sperm Counts Also check out my other men ’ s health videos , such as : What effect might that inflammation directly following an unhealthy meal have on our @ @ @ @ @ @ @ endotoxins series starting with The Leaky Gut Theory of Why Animal Products Cause Inflammation .
And why exactly is fiber anti-inflammatory ?
Watch my video Prebiotics : Tending Our Inner Garden .
PS : If you haven ’ t yet , you can subscribe to my free videos here and watch my live presentations : • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with @ @ @ @ @ @ @ Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

“Sex is important to health,” according to the Harvard Health Letter. “Frequent sexual intercourse is associated with reduced heart attack risk.” But, as I discuss in my video Do Men Who Have More Sex Live Longer?, that seems to be the perfect case of reverse causation. They’re implying that more sex leads to healthier arteries, but isn’t the opposite more likely—that is, healthier arteries lead to more sex? Blood flow in the penis is so reflective of blood flow elsewhere that penile Doppler ultrasound can predict cardiovascular disease. However, low frequency of sexual activity may predict cardiovascular disease in men independently of erectile dysfunction. This suggests that sex may be more than “just fun” and may also be therapeutic, or at least so says an editor of the Journal of Sexual Medicine and colleagues in discussing whether or not “frequent sexual activity can be prescribed” to improve general health. In men, they suggest it’s because more sex means more testosterone.
When men have sex, they get a big spike in testosterone levels in their blood, but, interestingly, in contrast, they don’t get a testosterone boost when they masturbate, as you can see at 1:21 in my video. This may be because “testosterone increases with competitive success,” like if you win a sports game. While sex “is not usually regarded as a competitive event…one’s mental state following coitus could nevertheless be something like that of a winner,” as opposed to the mental state after masturbation.
As you can see at 2:00 in my video, the spike in sex hormones in the blood is so great that men’s beards actually grow faster on days they have sex. And, since low testosterone levels are associated with increased risk of mortality, this could help explain the health benefits of having sex.
So, do men who have more sex actually live longer? I searched Pubmed for sexual activity and longevity and found a study supported by the U.S. Department of Agriculture, titled “Sexual activity and longevity of the southern green stink bug”—clearly an example of our taxpayer dollars hard at work. I was less interested in whether or not screwworms live up to their namesake and more interested in a study on sex and death, in which the objective was “to examine the relation between frequency of orgasm and mortality.” The researchers found that men with “high orgasmic frequency” appeared to cut their risk of premature death in half and, apparently, the more, the better: There was an associated 36 percent drop in mortality odds for every additional 100 orgasms a year. “Conclusion: Sexual activity seems to have a protective effect on men’s health”—but, apparently, not if you cheat. “Unfaithfulness in men seems to be associated with a higher risk of major cardiovascular events,” like heart attacks and strokes. “Extramarital sex may be hazardous and stressful because the lover is often younger…[and] a secret sexual encounter” may be more stressful.
In a large autopsy series, the majority of cases of sudden death during sex occurred in men during extramarital intercourse. The absolute risk is low—“only one out of 580 men might be expected to suffer a sudden death attributable to sexual intercourse”—but for those at high risk, research shows that “[s]ex in familiar surroundings, in a comfortable room temperature, and with the usual partner adds less stress to the heart” and may be safer.
Speaking of safe sex, you thought drinking and driving was bad? “While it is generally assumed that sexual behavior happens in parked cars, there is little discussion…in the research literature of sexual activity in moving vehicles.” About one in five college students report engaging in sex while driving, nearly half while going more than 60 miles an hour. Researchers suggest maybe this is something students should be warned about in health class.
When done right, though, love may protect your lover’s life. Given the benefits of sexual activity, “intervention programmes could also be considered, perhaps based on the exciting ‘At least five a day’ campaign aimed at increasing fruit and vegetable consumption—although the numerical imperative may have to be adjusted.”
What are some pill-free ways to improve your sex life? Exercising, quitting smoking, not drinking too much alcohol, not weighing too much, and eating a healthy diet. But what does it mean to “eat a healthy diet”? As I discuss in my video Best Foods to Improve Sexual Function, heart-healthy lifestyle changes are sex-healthy lifestyle changes, which have been demonstrated in studies from around the world, including in women (for whom there is sadly a dearth of research about in the biomedical literature). “Sexual function in women is significantly affected” by coronary artery disease, atherosclerotic narrowing of blood flow through our arteries, including the arteries that supply our pelvis. So, high cholesterol may mean “lower arousal, orgasm, lubrication, and satisfaction,” and the same holds for high blood pressure.
Given this, putting women on a more plant-based diet may help with sexual functioning. Researchers found that improvements in female sexual function index scores were related to an increased intake of fruits, vegetables, nuts, and beans, and a shift from animal to plant sources of fat. The same for men: a significant improvement in international Index of Erectile Function scores. In fact, the largest study on diet and erectile dysfunction found that each additional daily serving of fruits or vegetables may reduce the risk of ED by 10 percent. But why? It may be due to the anti-inflammatory effects. Two years on a healthier diet resulted in a significant reduction in systemic inflammation, as indicated by reduced levels of C-reactive protein. Fiber itself may play an anti-inflammatory role. Those who eat the most fiber tend to have significantly lower levels of inflammation in their bodies, as you can see at 2:06 in my video. The opposite was found for saturated fat, “associated with an increased likelihood of elevated CRP”, C-reactive protein levels.
We’re used to seeing changes in inflammatory markers over weeks, months, or years, but people don’t realize that the level of inflammation in our bodies can change after only a single meal. For example, there’s a pro-inflammatory signaling molecule in our bodies called interleukin 18, thought to play a role in destabilizing atherosclerotic plaque. As such, the level of interleukin 18 in the blood “ is a strong predictor” of cardiovascular death.
What would happen if you fed people one of three different types of meals: sausage-egg-butter-oil sandwiches, cheeseless pizza with white flour crust, or the same cheeseless pizza but with whole-wheat crust? Within hours of eating the sausage sandwich, interleukin 18 levels shot up about 20 percent, an effect not seen after eating the plant-based pizza. In contrast, those eating the whole food, plant-based pizza made with the whole-wheat crust had about a 20 percent drop in interleukin 18 levels within hours of consumption, reinforcing dietary recommendations to eat a diet high in fiber and starches, and low in saturated fat to prevent chronic diseases.
But the billions in profits are in pills, not plants, which is why the pharmacology of the female orgasm has been studied ever since 1972 when a researcher at Tulane University implanted tubes deep within the brain of a woman so he could inject drugs directly into her brain and was able to induce repetitive orgasms. A man who had electrodes placed into similar parts of his brain was given a device for a few hours that allowed him to press the button himself to stimulate the electrode. He pressed the button up to 1,500 times.
For more on male reproductive health, see:
Also check out my other men’s health videos, such as:
What effect might that inflammation directly following an unhealthy meal have on our artery function? Check out my three-part endotoxins series starting with The Leaky Gut Theory of Why Animal Products Cause Inflammation.
And why exactly is fiber anti-inflammatory? Watch my video Prebiotics: Tending Our Inner Garden.
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations: