Extra! Extra! Read all about it! Did you hear about Madonna’s diet? It’s full of fermented foods rich in probiotic bacteria to which her personal chef attributes Madonna’s excellent health. “The diet that Madonna is following is very sensible,” stated David Topping, chief food-nutrition researcher at Commonwealth Scientific and Industrial Research Organization in Adelaide, Australia, “The bacteria that live inside you are fulfilling very important functions.”

Mayumi Nishimura prepares foods such as tempeh, miso, and fermented grains for Madonna, and states, “We eat food processed as little as possible.” The results are obvious—Madonna’s next world tour with 75 stops is slated to begin this month. At 53, she shows no signs of slowing down any time soon.

Remember that over a century ago Elie Metchnikoff hypothesized that certain intestinal bacteria “produce compounds useful against a premature ageing.” He was the first to introduce the idea that ingesting lactic acid bacteria—later identified as Lactobacillus—could reduce gut putrefaction and aging. Although the science behind specific anti-aging effects of probiotic bacteria is perhaps in its infancy (despite the hundred-year gap), probiotics are increasingly being studied for their beneficial effects for a wide range of health conditions.

After all, optimal digestion is the foundation upon which total-body health is built. Madonna’s on the right path if she’s cultivating a healthy gut flora.

Renew You Challenge

Let’s start this week off right!

Here is your newest weekly challenge (I mean opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar. Join us! 

Plastic is almost ubiquitous. To go through an entire day without using plastic is unheard of. Although a useful material, no doubt, the modern-day widespread use of plastic is beginning to close in on us. Researchers from Scripps Institution of Oceanography at UC San Diego have found a 100-fold increase in plastic garbage in the ocean; and this increase is changing the marine habitat.

Have your heard of the Great Pacific Garbage Patch? It’s an area of the North Pacific Ocean littered with high amounts of plastic. Estimates vary on the size of this patch, ranging from twice the size of Hawaii to the size of the continental United States. Despite the disagreement in size, all parties agree that it’s growing.

So this week, take stock of your day-to-day life. Where are you using plastic that is not needed? If you still use plastic grocery bags, start there! Choose reusable bags instead. This alone would save landfills (and the oceans!) from a huge amount of plastic—if we all made the change. Where else can you cut back? How about food containers? Choose Pyrex over plastic. And when you do use plastic—recycle it; even if it’s not convenient, it’s worth it.

Not only are plastics harmful to our bodies, due to the toxins they emit, but they are harmful to our home—the earth. What are you doing to lessen this burden?

When omega-3 fish oil comes to mind, heart health is usually the first benefit attributed to it. Brain health and joint health are a close second and third. Did you know that omega-3s may also be helpful for your muscles?

According to a recent study published in The American Journal of Clinical Nutrition, regular fish oil consumption, in conjunction with strength training, improved muscle force and function in elderly women. The study involved 45 women about 64 years old, all assigned to a strength training program. Fifteen women received a standard fish oil supplement containing 400 milligrams EPA and 300 milligrams DHA during the 90 days of strength training, and 15 women received the fish oil for 60 days before strength training, as well as throughout the strength training. Fifteen of the women strength trained, but did not take fish oil supplements.

All women experienced improvements in muscle force and function, but the women taking omega-3 fish oil saw even greater effects than the women not taking it. The results of this study may be particularly important for aging women. Not only does strength training help build bone, but muscular strength is also important for stability as we age. The researchers stated, “The use of fish oil supplementation in addition to strength training potentiates the neuromuscular system, enhancing the muscle strength and the functional capacity in elderly women. Thus, fish oil may be an attractive supplement for the elderly to maximize their neuromuscular responses to strength training, which is important to life quality.”

If you are not taking fish oil already for its array of health benefits, consider it. Improved muscle function is one small benefit in addition to many others you may gain from this amazing nutrient.

A recent review of studies presented at the Experimental Biology 2012 meeting in San Diego, CA evaluated whether fish oil supplementation could be a beneficial additional therapy for periodontitis, or gum disease. Researchers from Australia reviewed eight human studies and found improvements in clinical measures in all studies, but the two studies that used a combination of fish oil with aspirin found most benefit. More studies are needed to determine if fish oil plus aspirin is more beneficial than fish oil alone.

In one study, 900 milligrams of EPA+DHA and 81 milligrams of aspirin daily was added to a scaling and root planning procedure, and was found to improve probing depths and attachment at 3 and 6 months when compared to only the scaling and root planning procedure.² Another study adding fish oil and aspirin to decalcified freeze-dried bone allograft found similar improvements in patients with gum disease.³

Fish oil alone may also be sufficient. One study evaluated dietary intake of EPA and DHA and found that low intake of DHA was associated with more periodontal disease events in elderly patients.⁴ Brenda also blogged last year about another study that found fish oil beneficial for gum disease.

Lead researcher of the review, Dr. Alison Coates stated, “I would recommend that people ensure they have a sufficient intake of long chain omega-3 fatty acids in their diet for general health. In Australia, these types of fatty acids are considered to be essential with about 500 milligrams recommended as the suggested dietary target.” Recommendations by the American Heart Association (AHA) are similar. AHA recommends the consumption of at least two fatty fish meals per week, which is the equivalent of about 500 milligrams of EPA+DHA fish oil daily. AHA also recommends 1 gram (1000 milligrams) of EPA+DHA daily for people with coronary heart disease, and 2–4 grams daily for people with high triglycerides.

The connection between heart disease and periodontal disease illustrates why omega-3 fish oil may also benefit periodontal disease. Both are inflammatory conditions, and omega-3s have anti-inflammatory effects in the body. It could also be that the omega-3s help to maintain tight connections between the gums and teeth (like the tight connections between intestinal lining cells). Thus, a good tooth-gum connection may prevent “leaky gum syndrome,” and block bacteria from creating pockets between the gum and tooth, which underlies the process of periodontitis. When periodontitis occurs, bacteria seed the blood, and can go to the coronary arteries, and create heart attacks even in people without heart disease! I often open fish oil capsules, rub the oil on the gums, and then floss to be sure the tissues get direct oil contact, as well as systemic benefits, of the omega-3 oils.

As you can see, the wide-reaching effects of omega-3 fatty acids—especially the EPA and DHA found in fish oil—are truly astounding. These studies are yet one more example of fish oils wide reaching effects.

References

1. Federation of American Societies      for Experimental Biology (FASEB). “Fish oil could be therapy for      periodontal disease.” ScienceDaily,      24 Apr. 2012.
2. H. El-Sharkawy, et al., “Adjunctive      treatment of chronic periodontitis with daily dietary supplementation with      omega-3 Fatty acids and low-dose aspirin.” J Periodontol. 2010 Nov;81(11):1635-43.
3. A.M. Elkhouli, “The efficacy of      host response modulation therapy (omega-3 plus low-dose aspirin) as an      adjunctive treatment of chronic periodontitis (clinical and biochemical      study).” J Periodontal Res. 2011      Apr;46(2):261-8.
4. M. Iwasaki, et al., “Longitudinal      relationship between dietary ω-3 fatty acids and periodontal disease.” Nutrition. 2010      Nov-Dec;26(11-12):1105-9.

Leonard Smith, M.D.

Dr. Leonard Smith is a prominent Board-Certified, general, gastrointestinal and vascular surgeon who had a successful private practice for 25 years. In addition to his active surgery practice, he also incorporated lifestyle, diet, supplementation, exercise, detoxification, and stress management into many of the therapies he would prescribe. Many of his patients with cancer, cardiovascular disease, and other serious illnesses did so well under his treatment regimes that he began to devote most of his career to foundational health care and preventive medicine.

Renew You Challenge

Let’s start this week off right!

Here is your newest weekly challenge (I mean opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar. Join us! 

Blueberries and strawberries are high in flavonoids, anti-inflammatory compounds found in certain plant foods. A recent study published in the Annals of Neurology found that increased consumption of blueberries and strawberries was associated with reduced cognitive decline in elderly women. The study, which utilized data from the Nurse’s Health Study, involved over 16,000 women. The women with the highest intake of berries delayed cognitive aging by up to 2.5 years.

The researchers stated, “Substantial biologic evidence supports our finding that berry and flavonoid intake may be related to cognition. Berry-derived anthocyanidins are uniquely and specifically capable of both crossing the blood–brain barrier and localizing in brain regions involved in learning and memory…. We provide the first epidemiologic evidence that berries may slow progression of cognitive decline in elderly women.”

I often recommend berries as a low-sugar fruit that packs a health punch. This week, add more berries to your diet. Put a handful in your salad. Eat them as a snack. Or add berries to Greek yogurt for breakfast (add two tablespoons of whipped cream for a yummy desert).

The journal Environmental Health Perspectives recently published an editorial that calls for increased research into the environmental causes of autism and neurodevelopmental disorders. With three percent of all neurobehavioral disorders in children caused by toxic environmental exposures, and another 25 percent caused by interactions between environmental factors and genetics, as reported by the National Academy of Sciences, the lack of science in this area is appalling.

“A large number of the chemicals in widest use have not undergone even minimal assessment of potential toxicity and this is of great concern,” stated co-author Philip Landrigan, MD, MSc, “Knowledge of environmental causes of neurodevelopmental disorders is critically important because they are potentially preventable.” The top ten chemicals recommended for more research:

1. Lead
2. Methymercury
3. PCBs (common in home construction materials)
4. Organophosphate pesticides (non-organic foods)
5. Organochlorine pesticides
6. Endocrine disruptors (such as BPA)
7. Automotive exhaust
8. Polycyclic aromatic hydrocarbons (pollution)
9. Brominated flame retardants (upholstery, carpeting, children’s pajamas)
10. Perfluorinated compounds (Teflon and non-stick pans)

If these are the toxins suspected to contribute to conditions like autism and ADHD, I say we need to do something about them now. Avoid these toxins when possible, and support your body’s detoxification with a healthy diet, regular cleansing, plenty of water, and exercise.

The gut is home to over 100 trillion bacteria cells. That’s ten times the number of cells that make up your entire body. Collectively, your gut bacteria weigh about four pounds. That’s the weight of a brick. Although you might not think much about your gut bacteria, they have a profound effect on both your digestive health, and the health of the rest of your body.

An exciting area of gut bacteria research is the investigation of the effects of gut bacteria on obesity and obesity-related conditions. I’ve blogged on the topic more than once. Obese individuals have been found to have a different gut microbial composition than their lean counterparts. The gut microbes associated in obese individuals may metabolize food differently than those found in lean individuals, resulting in the accumulation of body fat.

A recent study builds on the current research with the discovery that differences in gut microbes may be related to behavioral changes and increased food intake, and may influence our ability to properly sense and respond to a meal. The study, published in the FASEB Journal, expands the picture of our gut bacteria’s ability to affect weight gain. That gut bacteria may affect behavior related to how we eat takes the gut connection to obesity to a whole new level.

Another study presented at the International Liver Congress 2012 highlights the gut microbiota’s contribution towards the development of diabetes and non-alcoholic fatty liver disease (NAFLD). The researchers used an animal model in which they transplanted gut bacteria of either healthy mice or mice with insulin resistance and fatty liver, into germ-free mice (mice lacking gut bacteria). The mice who received gut bacteria from insulin resistant, fatty liver mice developed more insulin resistance and fatty liver than the mice who received gut bacteria from healthy mice. Mice who received gut bacteria from healthy mice were protected against these metabolic conditions.

These studies are paving the way towards a more complete understanding of the effects that gut bacteria have on our health. In the meantime, support your gut bacterial balance by optimizing your diet (plenty of fruits and vegetables, omega-3s, and fiber), reducing stress, and taking probiotics.

Renew You Challenge

Let’s start this week off right! 

Here is your newest weekly challenge (I mean opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar. Join us! 

Over 40 percent of a typical American’s budget is spent on eating out. And it’s not good for us. Generally, eating out is associated with bad food choices and poor health. A recent review of scientific literature, published in the FASEB Journal, has revealed numerous benefits of eating frequent family meals at home, especially when it comes to children’s health. And the more the better: The more a family eats together, the less likely children are to consume foods thought to be harmful to their health—and the lower their body mass index (BMI).

What’s more, when you eat at home you are in control of your food. You know exactly what goes into it. This can be particularly helpful if you have any food sensitivities and are trying to avoid certain foods, like gluten or dairy. Cooking your own meals can be easier than sifting through the many (often hidden) ingredients found in menu items at your local restaurant.

This week, if you don’t already, plan to cook more meals at home. If you have older children, set aside a few nights a week for Family Dinner Night. Make it a time to reconnect with your family—and your food. In our increasingly disconnected world, this seems an important goal.

Irritable bowel syndrome (IBS) is a functional bowel disorder that involves abdominal pain and discomfort along with abnormal bowel habits of constipation, diarrhea, or an alternation between the two. Symptoms outside the digestive tract are also common in IBS. An estimated 15 to 20 percent of people are affected by IBS, though only a small proportion of them see a gastroenterologist for the condition. That said, half of all gastroenterologist outpatient visits are for IBS, and it is also one of the most common gastrointestinal conditions diagnosed by general practitioners. IBS is more common among women, with a female/male ratio of about 2:1.

IBS treatment is based on addressing individual symptoms, but because of the range of symptoms involved in IBS, pharmacological treatment is not always effective. Dietary changes and supplements can be very helpful for people with IBS. Certain psychological treatments have also been found to benefit IBS patients, including cognitive behavioral therapy, relaxation therapy, stress management, and gut-directed hypnotherapy.

In a recent study published in the American Journal of Gastroenterology, gut-directed hypnotherapy was evaluated by utilizing hypnotherapy in the hospital and psychology private practice settings as opposed to specialized hypnotherapy centers in order to more closely reflect a widely available treatment option. The study found that gut-directed hypnotherapy, which is based on muscular and mental relaxation, and general hypnotic suggestions used to either focus on symptoms or distract from them, resulted in a significant reduction in IBS symptoms, especially sensory symptoms like pain and bloating.

When comparing the response rate to hypnotherapy against the response rate of other new IBS drugs on the market, the researchers stated, “hypnotherapy seems to be at least as effective and without any known side effects.” If you or someone you know has difficult-to-control IBS, consider adding gut-directed hypnotherapy, which can be taught to you and used at home, in addition to your normal IBS regimen. This may be a good way to address the gut-brain connection found to play a major role in IBS.

Gut health is the foundation upon which total-body health is built. That is the message Brenda and I have been promoting since the beginning. Over the years, scientific support of this message has grown substantially, especially with regard to the effect of gut bacteria on many aspects of health.

A new study published in the journal Nature Medicine has further elucidated the mechanism of allergy development in antibiotic treated individuals. Previous studies have found links between the development of allergic disease and alteration in gut bacterial composition. In fact, I recently blogged about one such study.

In the new study, mice were given antibiotics to deliberately alter their gut microbiota composition. This resulted in a decrease in beneficial bacteria with an associated increase in blood and lymph node levels of allergen-activating white blood cells known as basophils, and immunoglobulin E, or IgE.  IgE binds to basophil surface receptors.  This event liberates histamine and inflammatory cytokines from the basophil cells which are capable of triggering powerful allergic responses. The combination of basophils and IgE, or IgE alone, recognizes allergens, such as dust mites, pollen, or certain foods, and signals the immune system to produce inflammatory cells. The result:  allergic reactions.

The study found that these increased levels of IgE were found along with increases in basophils (immune cells involved in allergic response) and allergic inflammation. Mice that retained their gut bacteria were protected against these allergic alterations, highlighting the crucial role gut bacteria play in immune regulation.

Studies like these further our understanding of the gut link to health conditions, and they serve to identify possible pathways by which we may one day be able to prevent or treat these conditions. Lead researcher David Artis, PhD stated, “It may be beneficial to identify the specific commensals [or gut bacteria] and commensal-derived signals that regulate circulating basophil populations as this could lead to the development of new probiotic or other commensal-derived therapies.”

Did you think your gut could hold so much power over your health? Now, what are you going to do to support you gut health?

I would suggest prebiotics and probiotics, some cultured foods, and an 80 percent plant-based diet (high in soluble and insoluble fiber), which is the main support for a healthy microbiome (new name for our 100 trillion gut bacteria).

It will be wonderful to see the horrific problems associated with allergy and inflammation diminish as humanity learns to care for their microbiome with probiotics and wise food choices.

References

1. D.A. Hill, et al., “Commensal bacteria-derived signals regulate basophil hematopoiesis and allergic inflammation.” Nature Med. 2012 Mar 25; EPub ahead of print.

Leonard Smith, M.D.
Dr. Leonard Smith is a prominent Board-Certified, general, gastrointestinal and vascular surgeon who had a successful private practice for 25 years. In addition to his active surgery practice, he also incorporated lifestyle, diet, supplementation, exercise, detoxification, and stress management into many of the therapies he would prescribe. Many of his patients with cancer, cardiovascular disease, and other serious illnesses did so well under his treatment regimes that he began to devote most of his career to foundational health care and preventive medicine.