Health News

Three Surprising Ways to Boost Heart Health

Taking good care of your heart will help you live a longer and overall healthier life. With this in mind, there are many commonly accepted practices you can adopt to maintain a healthy cardiovascular system. Recently, heart health research has also uncovered a few surprising new ways to protect your heart and cardiovascular system, including keeping a dog and eating certain foods.

Commonly Accepted Heart-Healthy Activities

The following suggestions can help you maintain good cardiovascular health as you grow older by keeping oxygenated blood flow at an optimum level.

Get a Good Night’s Sleep

The ideal amount of sleep for adults is seven to nine hours per night. In some studies, getting less than five hours or more than nine hours resulted in a buildup of calcium in the blood; elevated calcium levels are considered an early warning sign of heart disease. Keeping nightly sleep duration between seven and nine hours can help protect against too much calcium in the arteries.

Eat a Healthier Diet

To maintain a healthy heart, it’s important to limit unhealthy fats and high-cholesterol foods, while also avoiding excessive sugar, alcohol and salt consumption. While this may seem like a tall order, it can be easier to accomplish by switching to a primarily plant-based diet. Three-quarters of each meal should be comprised of fruits, vegetables, seeds and nuts. You can add a small portion of lean red meat and whole grains if necessary.

Get More Exercise

The heart is a muscle and, like any other muscle, it grows stronger with regular exercise. Getting a minimum of 30 to 60 minutes of moderate- to high-intensity exercise every day will keep your heart strong. Daily physical activity should consist of both resistance training (weight lifting) and cardio (jogging, bicycling, swimming) to help burn fat and build muscle.

New Heart Health Research Links the Brain and Heart

Recent heart health research has found a strong connection between the brain and the cardiovascular system. In one study, it was found that cardiovascular disease had an adverse effect on cognitive functioning, increasing the rate at which dementia developed. This connection prompted a new study that looked at how genetic and environmental factors affected the development of the brain and the cardiovascular system. The study, which was undertaken at Atlanta’s Emory University, tried to answer this question by looking at twins.

The researchers assembled 272 pairs of fraternal and identical twins for the study, while ensuring all of the subjects had not been diagnosed with dementia or cardiovascular disease. They examined cognitive functioning and compared those results with cardiovascular health, which was measured by taking blood pressure, glucose, cholesterol and body mass measurements. They also considered diet and physical activity levels in determining their findings.

In general, they found that genetic factors seemed to play a large role in cognitive and cardiovascular health. Regardless of whether the subjects were identical or fraternal twins, they seemed to share similar health levels. They also found that, while genetics played a major role, cognitive and cardiovascular health could also be modified through lifestyle habits. The researchers concluded that adopting heart-healthy practices early in life could benefit the heart and the brain simultaneously.

New and Surprising Ways to Keep Your Heart Strong and Healthy

Recently, heart health research has discovered a few new and surprising ways to maintain a healthy heart.

Owning a Dog Protects Heart Health

In looking at the results of two studies, it was found that dog owners are less likely to die following a stroke or heart attack. In addition to reducing the risks of cardiovascular events, the research also found that owning a dog reduced the risks of mortality from all causes.

The first study looked at 186,421 heart attack survivors and 157,851 stroke survivors to see how many of the subjects had owned dogs. They found that dog owners had a significantly reduced risk of death following heart attack or stroke and subsequent hospitalization. Dog owners who had suffered heart attacks had a 33 percent reduced risk of death, while stroke sufferers had a 27 percent lower risk.

Music Reduces Stress That Contributes to Heart Disease

In a separate Brazilian study, researchers found that listening to music while driving also helped reduce the type of stress that contributes to heart disease. The study examined young, inexperienced female drivers between the ages of 18 and 23. None of the subjects had had their driver’s license for more than seven years. The researchers also chose drivers who drove less than twice a week because they felt people who drove more frequently wouldn’t experience the same level of stress.

The test consisted of driving three kilometers over a period of 20 minutes through Manila’s busiest streets. The first time each driver navigated this route, they had to do so with the radio off. The second time, they listened to music as they drove the three kilometers. By measuring the heart rate of each subject, the researchers were able to determine the drivers experienced less stress when they were able to listen to music. When they were driving in silence, their heart rates were higher and exhibited fewer rest periods, indicating heightened levels of stress.

Beans and Peas Provide Cardiovascular Benefits

Another recent research project focused on the cardiovascular benefits of consuming more legumes, particularly peas and beans. These foods are known to be rich in protein, fiber and micronutrients, while also possessing very low levels of fat and sugar. Due to these health benefits, people suffering from diabetes, low blood pressure and high cholesterol are encouraged to consume more legumes on a daily basis.

The new study found that people who ate more peas and beans exhibited a decreased risk for cardiovascular events. Specifically, the risk of cardiovascular disease was reduced by up to 13 percent, depending on how many legumes were consumed on a daily basis. The more legumes that were consumed, the greater the reduction in risk for developing cardiovascular disease. The researchers noted that eating legumes didn’t seem to affect the likelihood of diabetes, myocardial infarction or stroke. They also added that mortality rates from all causes may not be affected by legume consumption. Future research is needed to verify these findings, but it seems that replacing carbs with legumes can help protect your heart and improve overall longevity.

Examining the Risk of Cognitive Decline in Old Age

Oct 01 by Ewcopywriting

As we age, it is natural to experience a gradual decline in cognitive function. Although it is normal to experience a certain level of decreased brain function with advancing age, cognitive changes that go beyond what is to be expected at a certain age can be the first signs of dementia. Understanding the various symptoms of dementia, the differences between medically confirmed dementia and normal age-related cognitive decine and knowing the steps you can take to prevent general cognitive decline in old age can help you to take control of your mental health into your golden years.

Symptoms of Dementia

There are a number of symptoms to be on the lookout for when it comes to dementia. The most common cognitive change associated with dementia is memory loss. This impairment is generally first noticed by close family members. Other cognitive decline symptoms include confusion, difficulties performing tasks, communication challenges and problems with reasoning and solving problems.

In addition to cognitive issues, many sufferers of dementia also experience physical changes. Symptoms to be aware of include depression, mood swings, agitation, anxiety and general behavioral issues that are inappropriate or out of character.

Causes and Risk Factors of Dementia

Like any type of mental health condition, it can be challenging to pinpoint the root cause of dementia. In general terms, the condition is caused by irreversible damage to nerve cells and how they connect within the brain. Depending on the part of the brain that suffers damage, the condition can cause varying symptoms. Alzheimer’s disease is the most common form of dementia, accounting for approximately 60 to 70 percent of all confirmed cases.

In addition to irreversible types of dementia, there are also other conditions that are commonly linked to the issue. These conditions include Huntington’s disease, Creutzfeldt-Jakob disease and Parkinson’s disease.

There are a number of risk factors associated with dementia. Here are just a few of the most common ones.

Age

The most common risk factor of dementia is advanced age. Most cases affect individuals over the age of 65.

Family History

Having a family history of this condition also puts you at a higher risk of developing dementia. There are specific genetic tests that can tell you if you have a genetic mutation that may increase your risk.

Race and Ethnicity

There is a clear difference in dementia risk as it relates to race and ethnicity. Black Americans are twice as likely to be diagnosed with dementia than White Americans. Hispanics are 1.5 times more likely to experience dementia.

Poor Overall Health

As with most degenerative issues, being in poor overall health will also put you at a higher risk for developing dementia. Particularly worrisome health conditions that contribute to dementia include diabetes, heart disease and depression.

Previous Traumatic Brain Injury

Repeated head injuries can increase the risk of dementia in many people.

The Difference Between Dementia and Age-Related Cogntive Decline

It is important to understand that not all cognitive decline in old age can be attributed to dementia. Just because you notice a reduction in cognitive function, it does not necessarily mean that dementia is setting in. It is not unusual for the elderly to display a decline in overall brain function as they age; this is a normal part of the aging process. Normal cognitive decline symptoms that do not necessarily indicate dementia includes occasionally misplacing car keys, momentarily forgetting a word or a name of an acquaintance or blanking on recent events.

How to Protect Against Cognitive Decline in Old Age

While you can never completely prevent dementia or other types of degenerative disease that take hold in old age, there are steps that you can take now to help to protect against cognitive decline in old age. Here are a few concrete actions that you can take to help to promote a better outlook for your mental health as you age.

Practice Healthy Habits

Taking care of your physical health is the best thing that you can do to take care of your brain. This means you need to be mindful of eating a healthy diet, maintaining a regular exercise routine and being purposeful at seeking adequate medical care.

Stop Smoking

If you are a smoker, stop. There is no other way around it.

Nurture Social Networks and Activity

Being social and establishing healthy relationships have both been shown to boost mental function. In addition to staying social, it is a good idea to engage in activities that bring you joy.

Vitamins and Supplements

One of the best things that you can do to maintain optimal brain function is to commit to a daily dietary supplement such as Neurochron. This innovative supplement supports healthy brain function and cognition through the use of a mix of vitamins, antioxidants, phospholipids and other nutrients. Low levels of vitamin D, vitamin B-6, vitamin B-12, and folate have also been demonstrated to boost your risk of dementia, making it important that you are diligent about getting enough of these vitamins.

You cannot prevent the aging process. However, understanding what this looks like and how you can take steps to guard your mental acuity as you grow older can help you to live a happier and healthier life.

Work-family Conflict Affects Women More Than Men

Sep 25 by Ewcopywriting

We all know that stress can affect physical health in a number of ways, partially because it weakens the immune system. Studies have also found that stress influences cardiovascular health, increasing the risk of suffering from a heart attack or stroke. In a recent study, it was found that the stress caused by trying to balance work and family, or work-family conflict affects women more than men, contributing to this risk. This may be one reason women face a greater risk overall of suffering from a cardiovascular event.

Cardiovascular Disease Risk Factors

Diseases that affect the heart and blood vessels all fall under the broader term of cardiovascular disease, and many of those conditions are caused by atherosclerosis. Atherosclerosis is a condition resulting from plaque accumulation on the walls of the arteries, which causes blood flow to become inhibited. Since blood flows more slowly, clots can form that block blood from passing through the arteries and reaching the brain, heart and other vital organs, boosting the probability that a stroke or heart attack will occur.

There are certain factors that can increase your risk for developing cardiovascular disease, which are listed below.

Age

As we get older, the heart grows weaker and the arteries constrict or grow more narrow.

Gender

Early in life, men face a greater risk. However, as women get older and experience menopause, their risks increase significantly.

Heredity

A family history of heart disease increases risks for developing it later in life.

Smoking

Nicotine causes your blood vessels to narrow, while cigarette smoke also weakens the blood vessel walls from the inside.

Poor Diet

Fat, sugar, cholesterol and salt all contribute to the buildup of plaque in the blood vessels.

Poor Health

Other conditions that raise your risks include obesity, type 2 diabetes, hypertension and stress.

Most people may suspect that they suffer from cardiovascular disease because the symptoms are not difficult to recognize. Primarily, symptoms include chest pains, including tightness and general discomfort in the chest. These episodes are typically accompanied by shortness of breath or labored breath. It’s common for the blood vessels in the legs and arms to become constricted and weakened as well. When this occurs, you’ll feel numbness, weakness or pain in your limbs. The limbs may also feel cold. Pain may also be felt in the jaw, throat, neck, back or upper abdomen.

How Does Work-Family Conflict Stress Affect Cardiovascular Health?

Recent research examining how work-family conflict affects women has found that stress, which is a significant risk factor for cardiovascular disease, is greater for women who struggle to maintain a balance between work and family life. The researchers looked over 27 studies to find a correlation between work-related stress and a higher risk of developing certain cardiovascular diseases. In particular, work-related stress was associated with a higher risk for experiencing stroke and coronary heart disease.

Taking it a step further, a newer study looked specifically at how trying to establish a proper work-family balance affected stress and cardiovascular risks. They looked at several lifestyle factors to help them gain an accurate understanding of these correlations, including diet, blood pressure and physical activity. The study sought to identify how stress caused by both work and by family pressure affected stress and health.

The Brazilian study examined a group of 11,000 subjects, ranging in ages from 35 through 74. Education and work backgrounds varied among the subjects, although women made up a higher portion of the individuals in the group. In addition to recording blood pressure and cardiovascular health, subjects were asked to complete surveys that examined how their jobs and family lives affected one another.

More women than men reported that their work lives interfered with their family lives, while both genders reported similar interference of their family lives on their work lives. It was also found that, when looking solely at job stress in general, the levels were fairly equal between the two sexes. Researchers believe the disparities noted are due to the fact that women may feel a greater need to try to maintain their traditional role in the home as they pursue careers. The way that work-family conflict affects women creates greater levels of stress than in men, who may not ordinarily face that same situation.

How Can You Protect Your Cardiovascular Health?

Ditch the Empty Calories

One of the first things you should do to protect cardiovascular health is to get rid of foods that don’t contribute to good heart health. Primarily, this means throwing out items that are high in calories and low in nutritional value. Soda pop, baked goods and sugary cereals top that list.

Take a Supplement

You can also add a dietary supplement to your routine that promotes better heart health. For example, Cardiochron contains vitamins, nutrients and antioxidants that specifically support healthier cardiovascular functioning. It also helps your body fight free radicals while ensuring that your cellular health is better protected.

Snack Smart Throughout Your Day

Rather than eating three big meals every day, it’s important to eat wisely. It’s best to start off with a moderate breakfast that includes good natural sources of protein and fiber. An omelet that’s prepared with fresh veggies is one suggestion. For the remainder of the day, choose healthy snacks to munch on periodically, such as almonds, carrot sticks and cheese. This will help you eat less at dinner.

Get More Exercise

The minimum requirement for physical activity is 30 minutes of moderate- to high-intensity exercise every day. However, you should try to get more physical activity than that each day. You can choose the parking space that’s furthest from the entrance, take the stairs instead of the elevator or ride a bicycle to run errands to increase the amount of exercise you do.

Sleep Better Every Night

Finally, don’t underestimate the importance of sleep. This is a restful period for the body, but it also gives your brain and body time to recover. You should put away electronic devices at least one hour before bed and use that time to engage in relaxing activities. You can read, meditate or listen to music. When it is time for bed, be sure your room is cool and relaxing. You may have to buy new bedding that’s more comfortable or wear earplugs and a sleep mask to sleep more soundly.

Resveratrol and Caloric Restriction: Can a Plant Compound Influence Lifespan?

Sep 18 by Ewcopywriting

Resveratrol is a beneficial compound that’s commonly found in the skin of dark fruits and vegetables. It’s widely known as a powerful antioxidant and researchers continue to find new ways that it can benefit the body in this regard. It’s also been found to possess antitumor and antiviral properties, which suggests it may help protect against unhealthy cell growth and certain viral infections. This special compound may also play an important role in anti-aging medicine: Research has shown that both resveratrol and caloric restriction may help slow aging and extend longevity by altering the metabolic rate.

What is Resveratrol?

Resveratrol is particularly interesting for its antioxidant properties because it can help mitigate cell damage. Under normal circumstances, free oxygen molecules roam the body and attach themselves to healthy cells. The damage these free radical molecules cause through the process of oxidation harms cellular health and increases the risk of disease and infection. However, antioxidants like resveratrol protect the cells in the body by fighting free radicals. Antioxidants can reverse the oxidative damage caused by free radicals by helping to reduce the number of free radicals in the body and protecting healthy cells.

As previously mentioned, resveratrol is found naturally in the skins of dark plant-based foods. However, certain foods have higher concentrations of the compound than others. Here is a short list of natural sources of resveratrol that you can add to your diet. Eating these foods frequently will help you enjoy the benefits that this compound provides. You can find resveratrol in:

red grapes or red wine
peanut butter
dark chocolate
blueberries

How Does Caloric Restriction Affect Aging and Longevity?

A diet based on caloric restriction involves reducing dietary intake below the body’s energy requirements while still providing the vitamins and nutrients that the body needs. By choosing foods based on calories and nutritional content, it’s possible to slow the aging process and extend longevity by up to five years. This process benefits longevity by improving the metabolic rate, which is why it’s also an effective weight loss strategy.

In a study of 56 rats, researchers looked at how cells were affected by a restricted-calorie diet. They examined over 168,703 cells, which were taken from various parts of the rats’ bodies, including the liver, kidneys, aorta, brain, muscle and bone marrow. They found that rats on the restricted diet exhibited slower cell aging than the rats on a regular diet. The researchers noted that 57 percent of the normal signs of aging that a cell exhibits over time were not present or reduced in the rats on the restricted diet. Cell functions that were most notably affected were related to immune function, lipid metabolism and inflammation.

The results of the study suggest that the inflammation that causes many age-related diseases can be reduced through calorie-restricted diets. The findings support the idea that the types of foods we eat as we get older can influence our quality of life and our longevity. Since eating high-calorie foods and consuming too many calories affects health at a cellular level, limiting your calorie intake can positively impact the length and quality of life. These findings have led other researchers to explore how other compounds affect longevity. Some studies have focused on the effects that resveratrol has on cellular aging, leading to new findings that could impact how we define nutrition as we age.

Research Finds Resveratrol and Caloric Restriction Have Similar Effects on Longevity

In order to benefit from a calorie-restricted diet, it’s necessary to stick to the diet without deviation. This can be problematic in that everyone “cheats” on their diet from time to time, which can undermine the diet’s positive health effects. Fortunately, new research suggests resveratrol and caloric restriction can have similar effects on longevity, so it may not be necessary to strictly follow a restricted-calorie diet.

Research has found that resveratrol mimics the results of a calorie-restricted diet, helping those eating a high-calorie diet achieve similar results. In one study, researchers studied two groups of rats who were all fed a high-calorie diet. One group was given resveratrol in addition to their high-calorie diet, and that group showed slower signs of cellular aging than the other group. The rats who consumed resveratrol showed a lower risk for heart disease, diabetes and other age-related conditions. The researchers found that the rats taking resveratrol were similar in health status to rats who consumed an average amount of calories.

It has also been found that resveratrol benefits health in other ways in addition to better regulating the metabolism. For example, the compound helps the body become more sensitive to insulin, resulting in lower blood sugar levels. Additionally, motor function is improved and mitochondrial energy production is boosted.

Research into resveratrol and longevity found that the compound also reduced risks of atherosclerosis and heart disease even when the subject was eating a high-calorie diet. It has been estimated that resveratrol reduces the risk of death from a high-calorie diet by up to 31 percent.

The best way to get enough resveratrol to make an impact on your health is to take a daily supplement. Even though red grapes, wine, dark chocolate and blueberries are foods with the highest quantities of the compound, they still provide insufficient levels. On average, a resveratrol supplement contains 220 times the amount of the compound when compared to red wine. However, adding these foods to your diet may still offer some protection over time as the amount of the compound builds up in your body.

New Insights Into the Gut-Brain Connection

Sep 11 by Ewcopywriting

We have known for some time about the critical gut-brain connection that relays messages in both directions; in fact, the gut has even been referred to by some researchers as the “second brain.” New insights into this connection suggest that gut health may influence mood and overall well-being, underscoring the importance of maintaining a healthy and diverse gut microbiome.

How are the Gut and the Brain Connected?

For some time, we have known that there’s a gut-brain connection that relays messages in both directions. For instance, when your brain tells you it’s time to eat, it sends signals to your gut that trigger the sensation of a growling stomach. Conversely, gastrointestinal problems can prompt signals to the brain that cause anxiety or depressive episodes. This relationship has led to the discovery that many metabolic health conditions may originate in the gut and eventually affect the other organs in the body.

One way that the gut can influence metabolism is by allowing specific types of microbes called endotoxins to leak into the blood supply. Once the endotoxins get past the stomach lining and enter the bloodstream, they can trigger an immune system response. In response to these endotoxins, the immune system initiates inflammation, creating a barrier that prevents the spread of these foreign microbes. However, on the downside, this natural process also creates greater resistance to insulin and leptins, which are hormones responsible for controlling hunger. Through this chain of events, these harmful endotoxins may lead to obesity, type 2 diabetes and fatty liver disease.

The gut also has its own separate nervous system, called the enteric nervous system (ENS), which sends messages directly to the brain. Since it consists of more than 500 million neurons and operates independently, many scientists refer to it as a second brain. This system of neurons regulates digestion by prompting the release of stomach acids that break down food in the gut. It also controls the contracting and expanding of certain muscles which are also integral to the digestive process.

The ENS uses the vagus nerve, which extends from the brain down to the abdomen, to send messages back and forth between the brain and the gut. This is how information about gastrointestinal issues is carried to the brain. This connection also carries serotonin, a feel-good neurotransmitter, from the gut to the brain. More recent research has found that neurons in the gut also use this pathway to send messages to neurons in the vagus nerve itself.

How Does the Gut-Brain Connection Affect Mental Health?

A study conducted at Australia’s Flinders University found significant activity between the neurons in the gut lining and those in the vagus nerve. The researchers looked more closely at the ENS and how it interacts with the gut to see how the communication between the gut and the brain can affect the development of disease. Their hope was that their findings could lead to new treatments for metabolic diseases. They focused their research on the viscerofugal neurons in the wall of the gut, specifically examining how those neurons interacted with the neurons in the spinal cord.

Using mice, the researchers focused on the colon because it rotates in a circular motion as it contracts. This process is known as the colonic motor complex and, although the reason is unknown, previous research has found that viscerofugal neurons are very active as the colon contracts. During the study, researchers monitored colon activity and the firing of electrical impulses, which designated viscerofugal neuron activity.

They found that changes in the colon caused the neurons to fire at an accelerated pace. They also noticed that the firing of those neurons was synchronized to match the activity of the neurons that are located within the spinal cord. Researchers believe this is how the ENS neurons in the gut send information to the sympathetic nervous system in the spinal cord. From there, the information is carried to the brain. It’s believed that this system of relaying messages is responsible for linking emotional well-being to physical conditions, especially gastrointestinal changes.

These findings are especially significant because we now understand that many physical and emotional health conditions originate in the gut. Parkinson’s disease is just one example of a health condition that starts in the gut and whose effects are transmitted along the vagus nerve to the brain. Research into Parkinson’s disease has found that adult men who suffer from constipation are four times more likely to develop Parkinson’s disease. This corroborates the idea that the earliest symptoms of the disease start in the gut. Other medical conditions that may begin with gut problems include autism, dementia, multiple sclerosis and stroke. As more research focuses on this crucial gut-brain connection, the importance of keeping your gut healthy is even more evident.

Improving Gut Health Naturally

Aside from eating a healthy and varied diet, the following suggestions are great ways to ensure optimal gut health as you age.

Consume More Probiotics

Probiotics are microbes in your gut that benefit overall health. Your body relies on a steady influx of probiotics to maintain diversity in the gut microbiome. You can get probiotics from eating a broad range of fermented foods, such as sauerkraut, kombucha, kimchi and fermented vegetables. If you’re concerned you’re not getting enough probiotics in your diet, you can also take a high-quality probiotic supplement.

Consume Prebiotic Fiber

Prebiotics are essential for helping healthy bacteria thrive in your gut, and they may also help strengthen and multiply the probiotics in your gut. Asparagus, bananas, garlic and onions are rich sources of this unique type of fiber.

Reduce Sugar Intake

If you eat foods that are high in refined sugar, you’re just feeding the harmful bacteria in your gut. This creates an imbalance that leads to many problems, including metabolic conditions. Even artificial sweeteners can increase your risk for developing heart disease and diabetes, so it’s advisable to reduce your intake of all sweeteners as much as possible.

In general, a healthy diet, coupled with plenty of exercise and quality sleep, will help you maintain a healthier gut. It will also reduce your risk for most diseases. Even making small dietary changes can have a big impact on your gut health, which, in turn, will boost your emotional health.

The Latest Updates in Gut Health Research

Aug 20 by Ewcopywriting

Not all bacteria are nefarious germs that spread disease and cause illness. The human body is host to a vast community of beneficial bacteria that play a role in maintaining optimal health. In fact, there are 10 trillion more bacteria in the body than human cells — all of which exist in the gut microbiome. Located in the large intestine, this community of microbes serves a broad range of functions. The bacteria in the gut help regulate health for the heart, digestion, immunity and many other biological systems. New advancements in gut health research reveal that the health of the gut microbiome plays a part in both brain health and the development of type 2 diabetes.

Why is the Gut Microbiome Important?

There are many different factors that help form the gut microbiome. Bacteria begin finding their way to this part of the large intestines immediately after birth; some research suggests the formation of the gut microbiome begins even before birth. Because diet is a significant factor in creating a diverse gut microbiome, a pregnant mother’s diet can influence the unborn child’s microbiome. Once a baby is born, both environment and diet play a part in introducing new types of bacteria into the microbiome.

Research over the past decades has revealed that bacterial strands, or types, influence how we develop into adulthood. For instance, the presence of certain types of bacteria can determine the likelihood that you’ll experience obesity or other metabolic conditions in your lifetime. There are also microbes in the gut that n determine the risk for developing certain types of diseases, which is why new research is focusing on identifying the functions of certain types of bacteria in the gut.

Gut Health Research Finds Link Between Gut Microbiome and Diabetes

In a recent study, researchers found evidence that the way the gut microbiome fluctuates on a day-to-day basis may indicate the onset of type 2 diabetes. The study focused on the correlation between the circadian rhythm, or the body’s biological clock, and the activity in the gut microbiome. By studying a group of 2,000 healthy adults, the team discovered that the gut microbiome fluctuates in connection with the circadian rhythm, producing reliable movements during each day.

Upon examining the guts of people with metabolic syndrome, obesity and type 2 diabetes, they found that the bacterial communities in their guts did not fluctuate as actively. This helped the researchers identify a rhythmic cycle that the gut goes through during each 24-hour period. This cycle slows considerably in people suffering from metabolic conditions. The study also identified biological markers that could suggest the rhythm was beginning to slow, leading the researchers to suspect the gut’s activity could be used to predict the onset of type 2 diabetes.

Specifically, researchers found 13 different strands of bacteria that didn’t change in at-risk subjects. The study couldn’t determine if these bacterial strands played a part in causing type 2 diabetes, or if they were merely affected by the same process. Ongoing research will continue to determine the relationship between these bacterial strands and the development of diabetes, but, in the meantime, researchers are hopeful that these findings can be used to help diagnose type 2 diabetes sooner.

Study Finds a Link Between Gut Bacteria and a Brain Blood Vessel Defect

Another study focused on the link between the bacterial community in the large intestines and the development of cavernous angiomas (CA), which is an abnormal blood vessel in the brain. Although only 0.5 percent of the world’s population develops this defect, a large number of people who do develop the condition experience symptoms that include headaches, vision problems, seizures and strokes. A new study looked at the relationship the gut microbiome might share with the development of the CA blood vessel abnormality.

The researchers examined 122 people with a confirmed CA and compared their gut microbiomes to subjects who did not have the blood vessel defect. The CA subjects were found to have specific strands of bacteria that weren’t found in the guts of the healthy subjects. The CA subjects also exhibited a higher presence of lipopolysaccharide molecules. The researchers hope that they can use this gut health research to make it easier to diagnose those with CA. They also hope the differences in the gut microbiomes will also help them measure the severity of the blood vessel disorder’s effect on the brain.

How Can You Maintain a Healthy Gut Microbiome?

Eat More Fiber

Fiber carries plenty of helpful bacteria to the gut, while also lowering the risks of some types of cancer and heart disease. It can also help with weight loss by controlling hunger cravings.

Choose a Wider Variety of Foods

Your meals should consist mainly of fruits, vegetables, nuts and seeds to provide the vitamins and nutrients you need each day. Additionally, choosing a variety of colors in selecting your fruits and vegetables will help you boost the health of your gut. Each type of food contains a different community of bacteria, which will help diversify your gut microbiome.

Consume More Polyphenols

Certain foods and drinks, like olive oil, coffee, tea, berries, nuts and seeds, contain polyphenols. The polyphenols are antioxidants that help sustain the bacteria in your gut.

Limit Your Snacking

Eating creates more activity in the gut, which distracts the bacteria in your gut from fulfilling other functions. If you can skip meals, or fast for one or two days a week, you can give your gut microbiome even more time to benefit your health.

Eat Fermented Foods

Some examples of fermented foods include kimchi, plain yogurt, sauerkraut and cheeses. Fermented foods contain a higher concentration of microbes, so eating these foods regularly can help you build a more diverse microbiome.

Supplement Your Diet With a Prebiotic/Probiotic Formula

If you aren’t sure whether your diet is providing the wide array of microorganisms needed for a healthy gut microbiome, try supplementing with a high-quality formula that contains both prebiotics and probiotics. Prebiotics are indigestible fibers that help to nourish the probiotics, or “friendly” bacteria, in the gut. Supplementing with both prebiotics and probiotics can help ensure that your healthy gut bacteria thrive, paving the way for good health.