Vitamin K Can Have a Positive Effect on Your Cardiovascular Health

Research from the New Edith Cowan Univ. has shown that people who consume a diet high in Vitamin K have a lower risk of cardiovascular disease by up to 34%. The study was done over a 23-year time frame involving data from over 50,000 participants. The Danish Diet, Cancer and Health study examined the results from people consuming foods that are high in vitamin K.

Vitamin K consists of two types. Vitamin K1 is basically from vegetable oils and green leafy vegetables. Vitamin K2 comes primarily from eggs, meat and fermented foods which include cheese.

The results from the study indicated participants that had the highest consumption of vitamin K1 were less likely to be hospitalized by 21% due to cardiovascular disease. This included all types of heart disease relating to atherosclerosis, and peripheral artery disease showed 34% lower. The risk of being hospitalized by the consumption of high levels of vitamin K2 was much lower, at 14%.

Currently there is not much data on the content of vitamin K2 in foods. Vitamin K2 consists of 10 different forms in food, which all can act differently and be absorbed in our bodies. This will be the next phase of the study and will require improving and developing databases on the content foods have of vitamin K2 in them.

The current guidelines for consuming vitamin K are normally based on the level of vitamin K a person can consume to make sure their blood can coagulate. But the current research suggests that consuming more of vitamin K than the guidelines show can help protect against diseases such as atherosclerosis. Vitamin K decreases the calcium buildup in the body where the major arteries are that can lead to vascular calcification. The study cited that more research will need to be done to completely understand the process.

The study notes how important the effects of vitamin K are in relation to strokes, heart attacks and peripheral artery disease. Heart disease is a leading cause of death and it is still not fully understood how different vitamins in food affects the risk of getting it. But this study does shed some light on the importance of a healthy diet and consuming foods high in vitamin K has on preventing it.

We suggest taking a Vitamin K supplement every day that includes both K1 and K2. The later is available in two different forms Vitamin K2 MK4 and Vitamin K2 MK7. It takes a much lower dose of MK7 so it is generally more common in supplements. The best Vitamin K supplement will include K1, K2 MK4 and K2 MK7. Second choice would be to take K1 and K2 MK7.

To view the original scientific study click below:
Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study

Boost Longevity with a Regular Sleep Pattern

Research has shown that having a regular sleep pattern can help you live longer according to recent article published in Frontiers in Ageing Neuroscience. We all know sleep is necessary to maintain good physical and mental health. Sleep patterns change as we age which can affect a person’s health. The researchers wanted to find out if there was a difference in health levels according to a person’s sleep patterns compared to their age. Therefore, the study participants were divided into three age groups. The first group was aged between 20-30, another between 60-70 and the last group were older individuals between 85 and 105.

The participants were given a questionnaire to find out their sleep habit characteristics and spent one night in a sleep study to diagnose any sleep pattern disorders. Blood tests were given to keep track of the participants cholesterol, triglycerides and glucose levels. After 23 weeks the participants were tested again and spent another night in the sleep study and kept a sleep journal for one week. Because of limitations of some of the older individuals, some of the participants only participated in one night of the sleep study.

The group of the oldest individuals had strict regular sleep-wake schedules and also had higher HDL-cholesterol and lower triglyceride levels than the group of older adults. The study revealed new data regarding specific sleep patterns in the oldest group. The maintenance of their slow wave sleep taken together with the favorable lipid levels, contribute with evidence to just how important sleep and lipid metabolism regulation are to human longevity.

The results suggest that having regular sleep patterns may reduce the risk of certain diseases. Disruption of a sleep pattern for an extended period of time can be detrimental to a person’s health and longevity. A regular sleep pattern maintains favorable lipid profiles which are important. If a person is always trying to catch up on their sleep, these changes affect lipid metabolism and consequently can lead to a shorter lifespan.

To view the original scientific study click below:
Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile

Age Related Memory Loss Reverse In Mice

Cambridge and Leeds scientists have now recently reversed memory loss that is age related in mice. This discovery might lead to new treatment developments in an effort to prevent loss of memory as people age.

The research team has shown that changes in the brain’s extracellular matrix which is scaffolding that surrounds nerve cells, leads to memory as we age. However, it is possible to reverse them by using gene treatments.

New evidence has come out in regards to the aspect of PNNs (Perineuronal nets) in neuroplasticity which is the brain’s ability to adapt and learn and to also form memories. PNNs are cartilage like structures that mostly surround the inhibitory brain’s neurons. The main function of PNNs is to control the plasticity level in the brain. They show up in humans at about 5 years old. They turn off the segment of enhanced plasticity which during the brain’s connections are optimized. Then, the plasticity is partly turned off which makes the brain less plastic but more efficient.

PNNs have compounds which are called chondroitin sulphates. Many of these sulphates such as chondroitin 4-sulphate inhibit network actions and inhibiting neureoplasticity. Others akin to chondroitin 6-sulphate develop neuroplasticity. During the aging process the rest of these chondroitin sulphates change and as levels of some of them decrease, so does the ability to form memory changes that are new which leads to memory decline related to aging.

The team at the Univ. of Cambridge and the Univ. of Leeds set out to investigate if changing the chondroitin sulphate composition of these PNNs could restore neuroplasticity and reduce memory deficits that are age related.

In order to do this, they looked at mice who were 20 months old which is considered to be old for mice. Using a group of tests revealed the mice showed memory deficits when compared to mice that were six months old.

One test consisted of observing whether mice could recognize an object. They were then placed at the beginning of a maze that was Y-shaped and were left to explore 2 objects that were identical at the end of two arms. Following a brief period the mice were once again placed back in the maze however, this time one of the arms contained a new object and the other was a copy of the same object in the first case. The team measured how much time the mice spent exploring the objects to see if it could remember the object from the earlier test. The mice who were older were less likely to remember the original object.

The scientists treated the mice who were aging with a viral vector, which is a virus that can reconstitute the amount of the 6-sulphate chondroitin sulphates to the PNNs. They discovered that this effectively restored the memory in the mice who were older to levels that were similar to that which was seen in mice who were younger.

They observed results that were remarkable when the aging mice were treated with this treatment. The ability to learn and the memory in the mice who were older had levels restored to that which had not been seen when they were much younger mice.

In an effort to study the role of chondroitin 6-sulphate in loss of memory, the team bred mice which were genetically manipulated so that they could only produce low amounts of the compound to imitate the changes that occur with aging. At 11 weeks even the mice indicated premature loss of memory. However, by increasing the levels of the sulphate through using viral vector it restored their plasticity ad memory to levels that were similar to the healthy mice.

What is particularly exciting about this discovery is that although the research was done on mice, the identical mechanism should operate in people. The structures and molecules of the human brain are similar to those in mice. This suggests the possibility that humans could be prevented from memory loss development with aging.

The scientists have already found a potential drug which has been licensed for humans. It can be taken orally and works by inhibiting the formation of PNNs. When this drug was given to the mice and also rats it can restore aging related memory loss and also showed improvement recovery to injuries of the spinal cord. The team is researching if it could help reduce loss of memory in animals which have Alzheimer’s Disease.

This approach is being increasingly used to treat neurological conditions in humans.

To view the original scientific study click below:
Chondroitin 6-sulphate is required for neuroplasticity and memory in ageing

Taking Vacations Could Increase Your Lifespan

In a study from the European Society of Cardiology, research has suggested that if a person takes 3 weeks of vacation days it may help you live longer. They looked at data from a long term study of 40 years to determine if living a healthy life could help a person’s risk of heart disease. A healthy life was determined by eating a balanced diet, not smoking, and a routine of aerobic activity. But in the recent study they looked at the data and found out that stress was the most influential indicator of longevity.

The original study in 1974 consisted of 1,222 adult men in their middle ages that were divided into 2 groups. The intervention group was given written and oral instructions on living a healthy life. During the study they received counseling on nutrition, help to stop smoking and given an exercise routine. They were put on medicine, if needed, to maintain normal blood pressure or cholesterol levels. The other group were given no intervention help at all.

The groups were followed for 5 years. The results were that the intervention group had a reduction in the risk of heart disease by 46%. But, surprisingly, after checking this group at 15 years their rate had decreased to 37% based on whether or not they had taken fewer and shorter vacation days.

The determination that a healthy lifestyle can compensate for working hard and not taking vacation time does not pan out. The study showed that vacations can relieve stress, thereby increasing a person’s lifespan. Chronic stress can exacerbate any unhealthy problems like obesity, heart attack, high blood pressure, stroke, hair and skin problems and gastrointestinal discomfort. More than 6 out of 10 people had significant stress at work and have been negatively impacted by it. They had tendencies to be quick to anger and snap at loved ones which increased tension and created mood imbalances.

In the US when an employee gets paid time off, it is often used for childcare coverage, doctors appointments or keeping up with errands instead of vacation time. Vacations are considered a luxury and not essential, therefore, causing a lot of people not to work them into their life. But, from this study, it is clear that a vacation can be beneficial to a person’s health and lifespan.

To view the original scientific study click below:
Take a vacation – it could prolong your life

For Pain Relief Reduce Omega-6 and Increase Omega-3

A research team at UT Health San Antonio has stated that its has found the link between the Western Diet that tends to be one that is high in fats and chronic pain. The groundbreaking study has been 10 years in the making, and it could ultimately affect a variety of illnesses and may even have an impact on the opioid epidemic in this country.

The study has noted that in particular dietary choices for people with autoimmune disorders like lupus, diabetes, and cardiovascular diseases have been studied for years for what their effect might have on leading to these diseases. Studying a diet high in Omega 6 fats in and of itself and their connection to inflammation and pain is a novel approach being looked at by the UT researchers.

According to the lead researcher, the degree of inflammation and pain can determined by looking at the amount of Omega 6 fatty acids in a person’s body. This could result in curing a particular pain amounting to a new look at the grocery store rather than a pill.

By enriching the diet with healthy omega-3 lipids, pain can be relieved due to reduction of neuropathy and inflammation. The thinking is it could have a broad effect.

The team’s theory was lab tested on mice which all had diabetic neuropathy. The affected mice received reduced Omega-6 lipids through their diet, and in addition an increase in the healthier Omega-3 lipids. The mice showed amazing relief just from their change in diet. Both Omega-3’s and Omega 6’s are healthy fats however, the balance should lean more towards Omega-3’s than the typical Western diet.

People who consume more of the unhealthier Omega-6 lipids such as are found in soy bean oil, corn oil, peanut oil, safflower oil, canola oil, and most other vegetable oils as well as meat from grain fed animals have more pain. Those are the people who require more analgesic drugs and painkillers due to the level of their pain.

At the grocery store, it is suggested that people choose more Omega-3 foods such as broccoli, flax seed, salmon, sardines, spinach, chia seeds and mango’s. These food items have higher Omega-3’s as compared to their level of Omega-6’s. Also olive oil is good because it contains mostly mono-saturated fats and has no significant effect on the balance of either type of polyunsaturated fat.

Quite the opposite exists with processed foods such as onion rings, potato chips, cookies, french fries, cakes, and other foods that are deep fried or contain unhealthy vegetable oils. Meat from grain fed animals contain high levels of arachidonic acid which is an omega-6 fatty acid that is unusually powerful at causing inflammation when it is consumed.

There are far reaching effects that come from the study that could affect people who suffer from diabetic neuropathy by literally curing their disease just by having their diet changed. In this country the opioid addiction crisis could also be decreased through using adjustments to diets rather than analgesics.

We rely on lots of medications in our society, but there are other possibilities shown by this study.
A simple way to potentially ease a person’s pain is by changing their diet which may help avoid some medications just be treating their pain with a healthier Omega 3 rich diet.

To view the original scientific study click below:
High Fat Western Diet Associated Chronic Pain Study

Sleep Impacts Physical and Mental Well-Being

A recent study studied the results and issues of sleeping fewer than 6 hours for 8 nights in a row, which is the minimum amount of sleep experts agree is necessary for the ability to support optimal health in the average adult group of people. It only takes three nights in a row of sleep loss to cause physical and mental well being to deteriorate in a big way.

The largest jump in well-being symptoms occurred after just one night of loss of sleep. The number of physical and mental problems then got steadily worse and peaked on the third day. At this point, the research indicates the human body was relatively used to repeats of loss of sleep. However, changes occurred on day 6 when the participants in the study reported that their physical symptoms were severe and at their worse.

Many people believe that we catch up on sleep debt on the weekends and thus become more productive during the weekdays. However, the study results show that just one night of loss of sleep can significantly impair daily functions.

Data which was provided by the Midlife of the United States study included almost 2,000 middle-aged adults who were well educated and relatively healthy. 42% had at least one night of loss of sleep, sleeping 1-1/2 fewer hours than what their typical routine is. Physical and mental behaviors were recorded in a diary for 8 consecutive days which allowed the research team to review how loss of sleep causes tear and wear on the body.

The participants reported a large degree of nervous, angry irritable, lonely and frustrated feelings due to the loss of sleep. They also reported more physical symptoms such as aches, upper respiratory issues, gastrointestinal problems and a variety of other health issues. The negative symptoms and feelings continuously increased throughout all consecutive loss of sleep days. They didn’t return to baseline levels until they experienced a night’s sleep of more than six hours.

Approximately 1/3 of U.S. adults get less than 6 hours of the recommended sleep per night which can become a habit. This makes it increasingly difficult for the body to recover fully from the lack of sleep which continues the vicious cycle of worsening well-being on a daily basis and can impact a person on a professional level.

An earlier study found that losing just 16 minutes of sleep could impact performance on the job. Previous findings also indicated that minor loss of sleep could decrease daily mindfulness which can be a critical recourse for maintaining healthy routines and managing stress.

The best way to maintain strong performance on a daily basis is to set aside at least 6 hours of sleep per night.

To view the original scientific study click below:
Naturally Occurring Consecutive Sleep Loss and Day-to-Day Trajectories of Affective and Physical Well-Being

How Much Exercise Is Too Much?

Can a person exercise too much? We have always been told that exercising is good for a healthy body. But now studies are shedding some light on what is the optimum amount of exercise required to be healthy.

A study in the Netherlands where the participants were active athletes that worked out to extreme levels has shown that they developed atherosclerosis in later years. The athletes cardiovascular health had been affected by the excessive workouts. Cardiovascular diseases are the leading cause of death globally so this can be a reason to worry. More study will be needed to see if this determination could relate to the general population that exercises regularly.

A recent report by the Cleveland Clinic in Ohio states that a regular exercise routine is beneficial. The participants in this study were monitored for 23 years after going through health tests. Researchers monitored and followed up on the health, exercise and lifestyle data from 1991-2014 to be able to make this determination. This conclusion was for all age groups that were on a regular exercise program.

Another study by Yale University found that a person that exercises every day for at least 90 minutes can improve mental health. To understand the association between exercise and mental health, this study centered on the type of exercise, duration, frequency and intensity. They also determined that no exercise at all or any exercise beyond the 90 minutes could be detrimental.

There is a difference between extreme workouts by athletes and regular exercising in general. And, not exercising at all was worse than excessive workouts. Dr. Wael, a cardiologist at the Cleveland Clinic noted that people that performed poorly on a treadmill or stress test were at a higher risk of death than even people that had diabetes, hypertension or smoked. The benefits of exercise far outweigh any risk in comparison to not exercising at all. He believes there is no ceiling on exercise that can benefit a persons health as long as it is not extreme. An example of extreme would be running 100 miles per week.

Everyone needs to exercise regularly to reach and maintain a high fitness level. This is especially true for older individuals. A persons cardiorespiratory fitness level is an indication of overall health and exercise can help to achieve a good outcome.

To view the original scientific study click below:
Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing

Getting Enough Omega-3 Could Extend Your Life

New research has shown that increased levels of the omega-3 fatty acids EPA and DHA can improve your chances of living longer. The study published in The American Journal of Clinical Nutrition looked at over 2,000 people and what percentage of their total fatty acids are made up of EPA and DHA. This number then was used as their risk assessment. It turns out that the researchers found that the higher the level of omega-3 index was, the lower the risk.

There are different behaviors people can adopt to help extend their life such as exercise, eating a balanced diet and being socially active. It was found that people over age 65 could live almost 4.7 years longer if they had a high omega-3 index. A low omega-3 index shortened a person’s lifespan by about the same as being a smoker. This does not mean a smoker can undo damage by adding omega-3 fatty acid, but it supports further research to be done.

Omega-3 fatty acid can be added to a persons diet through fish oil supplements or eating foods rich in the nutrients. Plant sources of omega-3 fatty acids such as flax seed oil do not include EPA or DHA. Be careful when selecting a fish oil supplement. Not all are the same. It is worth spending more to get a higher quality supplement because some of the lower cost fish oil supplements can be rancid and contain toxic chemicals like dioxin and PCB’s. Look for a minimum of EPA and DHA levels combined of 500 mg per serving. That will be listed on the supplement facts panel for a quality fish oil. A person should take the recommended serving of 500 to 1000 mg daily, however some people consume 2000 mg – 2500 mg each day to boost the benefits. The antioxidant Astaxanthin is a carotenoid pigment that is found in wild salmon and gives it the intense pink flesh color. That helps prevent oxidation of the omega-3 fatty acids. It has many health benefits and it is beneficial to take 3 mg – 5 mg along with fish oil supplements.

You can also get omega-3 fatty acids from eating cold water fish, such as wild salmon, mackerel, anchovies or sardines. These fish are caught fresh from their natural environment where they eat a diet that produces lots of EPA and DHA giving them higher nutrient levels. Farm-raised salmon are fed a processed diet and do not contain high levels of omega-3’s. Their meat also tends to have more pollutants and toxins from the closed artificial environment in which they are raised so are best avoided.

The evidence is overwhelming that adding DHA and EPA to your diet can help maintain a healthy body and improve longevity.

To view the original scientific study click below:
Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort

Live a Longer Life With More Daily Steps

Engaging in more steps daily, either in short spurts or all at once may help you live a longer life. This is according to preliminary research which will be presented at The American Heart Association’s Epidemiology, Prevention Lifestyle and Cardiometabolic Health Conference 2021.

Walking is one of the easiest and safest ways to improve health and fitness including heart health. The American Heart Associations fitness guidelines for adults recommends per week a minimum of 150 minutes of moderate exercise or either 75 minutes of strenuous physical activity or possibly a combination of both.

Popular step counters and fitness apps make it simple to count steps. Researchers used wearable step counting devices to compare the results of uninterrupted series of steps of 10 minutes or longer with occasional shorter spurts such as typical daily activities or something like climbing stairs.

In the past researchers were limited to just measuring activities people would recall on a questionnaire. New advances have allowed researchers to measure even short spurts of activity.

16,732 women from 2011 to 2015 wore waist type step counters which would measure their daily steps and also patterns of walking for four to seven days. The women in the study were aged 60 and over with an average age of 72 and were mostly white women, non-Hispanic. They were all involved in the Women’s Health Study which was a national, large study of cancer, heart disease and a variety of other long-term prevention of disease.

The total number of steps were divided into 2 groups – one for 10 minutes or longer lengths of walking with just a few interruptions, the other group participated in shorter spurts of walking while involved in daily activities such as climbing stairs, housework or walking to or from a car. For follow-up, the research team tracked deaths that occurred from any cause for about six years which was until December 31, 2019.

Findings showed:

*804 Deaths occurred during the entire period of 2011 to 2019.
*Participants who walked more steps in shorter spurts lived longer even regardless of the number of steps they took in longer and uninterrupted bouts of steps. Benefits appeared to level off at around 4,500 steps in short spurts per day.
*When comparison was made to no steps daily, increases of every 1,000 steps daily was linked to a decrease in death of 28% during the research follow-up period.
*Decrease of death of 32% was shown in participants who participated in more than 2,000 daily steps in uninterrupted periods.

An earlier analysis of the identical women found that those women who participated in 4,500 daily steps had an outstanding lower risk of death in comparison to the women who were least active. The results have shown that the finding holds even for those women who did not take part in any uninterrupted periods of walking. Engaging in 2,000 or even more added steps during bouts was linked to further longevity benefits.

Since older people tend to face a variety of barriers to a structured exercise program, many may find it more enjoyable and also more convenient to increase their daily walking habits such as doing extra housework, parking further away from destinations such as stores, and adding to their yard work.

According to cardiologists, regular physical activity has been associated to a decreased risk of high blood pressure, diabetes and improved lipid profiles. Walking has also been shown to reduce the risk of heart disease. A small increase can have a profound effect on cardiovascular health.

In regards to the short term, people who engage in walking have improved body fitness and composition. In regards to the long term, more steps engaged in on a daily basis can decrease the risk of cardiac events, coronary heart disease and death. Walking can additionally boost muscle strength and help prevent injuries and falls.

Walking is additionally an excellent exercise for the whole body. It not only utilizes muscles in the whole leg, but also work the gluteus muscles and the core for propulsion and stability. And changing the pace during a walk can lead to even more health benefits. Walking faster for 30 second intervals then engaging in a slower period for another 30 seconds can increase a person’s heart rate which will help boost cardiovascular health and burn more calories.

Evidence has also shown that walking more on a daily basis can help improve sleep quality. Other evidence has shown that those who are physically active have better mental health than those who who aren’t as active. Even leisurely walking can boost positive feelings and emotions and reduce symptoms of depression.

A person does not need to commit to long strolls every day to improve their health. Just working in bursts of steps throughout daily activities has shown to have the same health benefits such as better sleep quality, better heart health and a more positive mental attitude.

To view the original scientific study click below:
Taking more steps daily may lead to a longer life

Strength Training for Your Breathing Can Improve Health Dramatically

New research by the Univ. of Colorado at Boulder shows how just 5 minutes a day practicing a procedure called strength training for your breathing muscles can improve a persons health dramatically. It can lower blood pressure as well as improve some measures of vascular health. It can also do this as well as medication or even aerobic exercise.

The exercise, known as IMST or high-resistance muscle strength training can help older adults stave off cardiovascular disease. In the U.S. adults over 50 exhibit above normal blood pressure 65% of the time, contributing to a greater risk of stroke or heart attack, the nation’s leading killers. But only 40% and below actually meet the recommended aerobic exercise guidelines.

A lot of people just don’t get the exercise they need as they age whether from time, effort, expense and/or accessibility. To strengthen their diaphragm muscles IMST can be used. It was developed in the 80’s to help patients with critical respiratory disease. With a hand-held device they can inhale vigorously. As they suck resistance is given back, therefore strengthening the diaphragm muscles. It can be done in only 5 minutes a day from a person’s own home just sitting and watching tv.

The research team has been testing a protocol that uses less inhalations per day for 6 days a week at a high resistance to see if improvements in cardiovascular performance could be maintained. They were hoping this would also help cognitive and sports performance. The study involved 36 adults that had above normal blood pressure between the ages of 50 and 79 and were otherwise healthy. Half of the group used the IMST at a high resistance for 6 weeks and the other half used a placebo with the resistance much lower.

The results supported that the group using the IMST improved their blood pressure by 9 points on average. This is equivalent to walking 30 minutes a day for 5 days a week and also mirrors the same results of some blood pressure medications. The benefits extended at least 6 weeks after they had not used the ISMT, therefore, showing the improvements were maintained longer than an exercise routine. The participants also stayed with the IMST protocol 95% of the time, making it more attractive than exercise.

The researchers are not sure why strengthening a person’s diaphragm muscles lowers blood pressure, but theorizes that it causes nitric oxide to be produced, enabling the cells lining blood vessels to relax.

If a person is considering using the ISMT device, they should consult with their doctor first. But so far, it has shown remarkable results and is safe. It has a lot of potential to help people in a way that is easy and takes a limited amount of time.

To view the original scientific study click below:
Time Efficient Inspiratory Muscle Strength Training Lowers Blood Pressure and Improves Endothelial Function, NO Bioavailability, and Oxidative Stress in Midlife/Older Adults With Above Normal Blood Pressure

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