Philosophy: Without health we have little. - from my blog of The Truisms Of Wellness in Psychology Today.
Each of us in our own microscopic way, reflects our environment and the development of our modern species which is thought to have trudged out of the plains of Africa 50,000 years ago. Their biological and psychological selves experienced many revolutions including agricultural, industrial, digital, cyber, artificial intelligence, etc. Each caused and continues to cause psychological and physical stress or exposure to adverse situations over which we perceive to have little or no control. Understanding these relationships is vital to our present and future health.
The delicate balance between stress and our biochemistry can be characterized as a constant struggle to maintain a balance between oxidative damage from the formation of free radicals or reactive oxygen species(ROS) and antioxidants. If ROS excessively increases or and antioxidants are diminished, oxidative damage accumulates with resulting disruption of normal physiology, including damage to DNA, lipids, and proteins with the expression of overt disease. Sleep is a necessary part of the repair processes and that is why I call sleep the center of sanity both physically and mentally. During deep sleep, reparative processes take place, including and involving the release of growth hormone. The stress system or the hypothalamic – pituitary-adrenal axis is also involved in sleep and mood regulation.
It has been demonstrated that lifelong damage by ROS, especially to our energy producing mitochondria, accompanies, and is part of aging. When our cellular repair process called autophagy and our antioxidant defenses can no longer keep up with the assault of excessive ROS, aging accelerates.
Antioxidants from berries, prunes, cherries, broccoli, dark, leafy greens, olives,pinto and red beans, etc. can donate an electron making free radicals less reactive, more stable, and reducing ROS. Dr. Ron Prior, the former Director of the US Department of agriculture research service at the Arkansas children's nutrition Center demonstrated there is a limitation to the amount of an antioxidants the body can utilize.
Free radicals are mainly produced by our cellular mitochondria in making ATP energy during the metabolism of what we eat. The consumption of food can have toxic qualities as with saturated and trans fats, processed foods, sugars, additives, preservatives, etc., but with how much we eat and assimilate. The State Of The US study, 1990-2016, verified that dietary factors are the number one risk factor for death and disease. We are familiar with the concept that overloading a motor will burn it out. We shut it off, to cool down as a way of preventing this. However, a time to recover or “cool down” also applies to us.
Fasting is the closest we get to a state where repair and restoration can take place. Fasting, ketones, but not the ketogenic diet, as well as polyphenols found in resveratrol, quercetin, curcumin, olives, extra-virgin olive oil, green tea,lemons, cocoa, carib, apple cider vinegar, tree, nuts, oregano, cloves, black chokeberries, blueberries, red and black beans, etc., and exercise, are four that have been shown to prolong life. When we fast for more than 12 hours, our body begins to shut down metabolically, allowing essential cellular cleanup and recycling of chemicals and amino acids to occur.
Obesity can be a preventable cause of morbidity and mortality, but it is more than simply eating more than what you burn . Rather, our energy producingcellular mitochondria can affect our weight by limiting the amount of nutrients actually metabolized called uncoupling. This is a protective mechanism to keep our trillions mitochondrial engines from overheating, working optimally, and not dying. Not surprisingly, the four underlined above all support mitochondrial uncoupling actually affecting our weight and our health. Moreover, some people may be genetically biochemically predisposed to gain weight because of differences in the way they secrete and release insulin, how fast or slow their stomachs empty, etc. This may be why some of the newer semiglutide related weight loss medication's, not only work, but need to be taken in an ongoing manner.
What we ate and what we did is what we are and how long we will be. It also increases or decreases our appetite. Soluble psyllium husk, or a prebiotic oats have been found, as well as non-soluble fiber, to increase the speed of food transferred, and decreases appetite. Consuming resistant starch found in certain types of corn, green bananas and barley can increase feelings off fullness, and decrease glucose and insulin levels after a meal as well as the next meal. This results from favorably affecting the colonization of the intestinal tract, as well as flattening the glucose curve, subsequent to its ingestion. This helps diminish glucose binding to proteins and fats in her body called glycation which causes subsequent damage to our organs and blood vessels. I discuss this process in more detail in my book, entitled Gut and Soul.
Eating excessive protein, sugar, and process search increases insulin growth like factor-one (IGF-1) and the mammalian target of rapamycin (mTOR) who's elevation is associated with shorter lifespan, and early onset of chronic illness, and all animal and human studies. IGF-1 usually promotes normal growth,bone and tissues. But diets that in produce high levels of IGF-1, increase the risk of prostate, breast, colorectal, and thyroid cancers. Bodybuilders often have use IGF-1 to enhance muscle growth and decrease body fat, but they generally die younger than their peers. This is also true of large dogs who have higher levels of IGF – 1 and shorter lives compared to smaller dogs, who have lower levels of IGF –1 and live longer. MTOR affects proteins synthesis and increases the size of muscle fiber. MTOR levels rise with increase consumption of branched-chain amino acids, such as leucine, isoleucine and valine, which are highly concentrated in red meat, such as beef. Both IGF-1 and mTOR are beneficial when we are young and growing. However, they both inhibit autophagy, or the reparative, recycling, cleanup mechanisms of our cells. Thus as we age where maintenance and repair are more important than growth, there is an increase in chronic illnesses and cancer. This can be ameliorated by eating a more plant-based diet, with less animal proteins, sugar,and processed starch.
Our bones are our supporting framework since we are a sophisticated complex sack of water. Among the many problems that we face is back pain, slipped discs, osteoarthritis often called wear and tear, rheumatoid arthritis and other autoimmune related problems. Many of the problems we have begin with the way we carry ourselves and sit. For example: if you sit leaning slightly forward over a desk, and stand up without moving your upper torso, you will find yourself erect and leaning forward with the slow development of weaker back and stomach muscles. Because I am victimized by my desk and scoliosis, I have developed a series of simple exercises to improve upper back strength and posture. This helps reduce leaning forward as we age, as well as putting unequal pressure on the anterior facets of our vertebrae. This can result in slipped discs and inflammation because our vertebral bones are unevenly stressed. Orthopedic surgeons have realized the benefits of Pilates in preventing or partially remedying these problems. Pilates strengthens core musculature and stretches our muscles in both directions helping to realign the body and its bones.
The brain is the vessel of our mind, and some would say our gut is the seat and voice of our soul. I discuss this and its relationship to food assimilation in mybook, Gut and Soul - Answers to the American diet and male death and fertility crisis, derived from history, science, and French food culture. There in, I discuss the importance of emotional and compassionate connections in the actual nutritional assimilation of what we eat.
There is an assumed cognitive decline with age. It is clear there in some individuals reason, memory, and other brain functions worsen with the most extreme being Alzheimer's dementia. This is a significant issue since approximately 20% of the US population are seniors, with the largest percentage being baby boomers who control almost 50% of the total US wealth. Senior moments have little to do with dementia, but rather are reflective of slower retrieval of information that actually exists in the brain's computer. Google, Facebook, and Amazon, are valuable because of their database. As we get older, we require a larger database which in of itself slows processing and retrieval among other causes in humans. Nevertheless, would you rather have a person with a larger database making your decisions since there are Boomer moments and Boomer miracles happening every second. Despite an industry that has jumped to the four with mindset, brain age, brain, trainer,crossword puzzles, etc., there is not a great deal of evidence. That metal exercises slow decline. Yeah, it has been documented many times that the period of greatest creativity for money is between 50 and 75 years of age, how can we reconcile this? It has been shown that novelty and especially attention are necessary prerequisites for the brain rewiring itself or what is called plasticity.
Are you paying attention? Plasticity is absolutely necessary for the acquisition of skills. This is why most brain games eventually fail because they become routine or hardwired instead of flexible demands needed tothink outside of the box. Moreover, with age, and without illness, the brain cells that we have actually become more efficient, and we usually acquire a larger database as noted in our repertoire.
More than 70% of your brain is dedicated to your body's muscles and their integration, including those of the heart, diaphragm, stomach, and intestinal tract. A 2003 review of 18 studies found aerobics and strength training maintained memory, planning, multitasking or executive functioning at a high level. My experience running a weightlessness study for NASA's Man Orbiting Laboratory while at the school of Aerospace Medicine 60 years ago, supports these studies. In the weightless studies to simulate a no gravity state, young airmen ages 18 to 21 were put on complete absolute bed rest for eight weeks. They had TVs, a novelty in those days, and regular daytime visits by young female air women. They were carried to the bathrooms. By the fourth week, their mental acuity including memory, and mood decreased, which became more evident and severe by week eight. These effects could be stopped in reverse by exercise. Pertinently, the benevolent asylums of the 19th century regularly used exercise, even forced exercise as a treatment for depression. More recently, high intensity interval training has been shown to increase mitochondrial, proliferation and functioning, especially in individuals older than 60 years of age. Weight training and resistant exercises increases muscle mass, which is directly related to longevity.
Medicine is often focused on treating symptoms instead of root causes. Inflammation occurring at the cellular level may help us understand the relationships and similarities between depression, anxiety, cardiovascular disease, cancer, diabetes, arthritis, etc.. Our cell walls are double or bi layered made up of water, protein, fats, including cholesterol and omega-3, fatty acids, etc. With pumps and channels creating an electrical gradient, which is essential for life and utilizes 75% of all the energy we consume. Our immune system is intimately and precisely familiar with all of this at birth and shortly thereafter. If any of these intricate arrangements change, an inflammatory response begins and can progress if the immune system decides it is a foreign substance or antigen and attacks. Inflammation can also result from germs like viruses, bacteria, or fungi, external injuries, other foreign objects like a wood splinter,allergens, chemicals, radiation, etc. Our immune protects, but inflammation is essentially an overreaction of our immune system. If it becomes chronic it can damage healthy organs, tissues and cells. It can result in tissue death, internal scarring, and even damage the DNA in our cells. If you put coal tar on your skin, it will become inflamed. If you continue to do so for several weeks, the skin cells undergo change, and eventually become cancerous. If an individual is predisposed genetically to psoriasis, depression, anxiety, rheumatoid or psoriatic arthritis, and they are stressed, psychologically, or physically as in exposure to cold temperatures, their illness will be expressed. In arthritis, for example the actual biochemical cellular composition of the lining of our joints change. One of the oldest anti-inflammatory treatments is the use of steroids.
Antidepressants surprisingly have anti-inflammatory effects. Chronic sugar blood spikes , the pure white poison, causes inflammatory damage to the lining of our blood vessels called atherosclerosis. Large amounts of blood spiking sugar are essentially foreign substances since we didn't evolve consuming more than 80 pounds of sugar per year. This interaction of sugar with the fat molecules and protein molecules in our blood vessels is called glycation. This is random binding of excessive sugar molecules to the fat and protein of the cells lining our blood vessels and other tissues and organs. Ironically, the hemoglobin A1c is actually a measure of how many sugar molecules are attached to our hemoglobin, and used a measure for the severity of diabetes. Depression and anxiety are inflammatory processes and both signals of stress, and stressors in and of themselves. Depression and anxiety in heart disease patients raises the risk of deterioration and death, or the likelihood of having a heart attack. In one ten year study of 740 healthy men, overall anxiety independently and strongly predicted the incidence of myocardial infarction, even after controlling for age, education, blood pressure, weight, marital status, smoking, drinking, caloric, intake, cholesterol, and glucose. More remarkable was that the incidence of myocardial infarction and anxiety were directly related. Stress is often discussed as this job is killing me is actually related to the release of pro-inflammatory cytokines, including tumor necrosis factor – alpha, interleukin one, and six, etc. while most antidepressants have the opposite effect.
As we age the molecular arrangements of our cell walls and cellular proteins change slightly with an increasing incidence of cancer, hypertension, immune and metabolic disorders, such as diabetes, dementia, etc.. In Alzheimer's, a protein called tau, becomes changed because of hyper phosphorylation. Tau can no longer form microtubules that act as the subways, tunnels or highways in our nerves and other cells. This leads to the breakdown of communication inside and between cells with nerve cell death, accompanied by toxic inflammatory amyloid beta accumulation, neurofibrillary tangles, or the pathological sinequanon of Alzheimer's. These changes can be viewed in part as a failure of cellular cleanup and restoration called autophagy. Because medicine hasn't helped prevent or alleviate many chronic diseases or problems, many people have turned to the use of supplements, or the addition of vitamins,minerals, etc. to their normal diet, in the hope that supplements will improve their well-being.
Unfortunately, many diets are actually not normal because they are loaded with processed and ultra processed engineered foods. Our bodies have not evolved on supplements, but on the whole organic foods that Hippocrates was talking about when he said let food be our medicine, and medicine be our food. Our body is not prepared to assimilate most supplements in a complete and healthy manner. Ironically, if vitamin E is taken as a supplement of more than 200 International units per day it is associated with a higher incidence of stroke, possibly related to easier bleeding. Yet, if you would take 400 international units of vitamin E on an empty stomach less than 60 international units are absorbed, because fat is necessary to improve absorption. That is the fat is present in the original food such as wheat germ oil, sunflower seeds, almonds, avocados, etc. This is also true of vitamin D3, which should always be taken with olive ,avocado, or MCT oil to improve absorption. Taking a half tablespoon of olive oil daily with your vitamin D, also decreases the likelihood of developing dementia by 28%.
The FDA agrees cold water fish oil containing EPA and DHA are good for the heart and the brain.. It is a molecularly distilled natural product therefore without mercury, or other pollutants, which decreases the risk of poor memory in healthy men and in mice. Even when given to older mice, beta amyloid, accumulation, and oxidative brain-damaged decrease along with improved cognitive function. I'm never sure what the mouse knows. However, the Framingham Heart nine years study of 899 people averaging 76 years found that those in the top 25% of DHA blood levels, and who were averaging three servings of fish per week, had a 47% decrease in the development of poor memory. Yes, you can teach an old dog new tricks if you feed him fish regularly or give him optimally 2000 mg daily of omega-3 DHA and EPA. This was also found to be more beneficial for heart Health.
I have begun to study groups of supplements, that is additions to our basic diet,to improve recall, as well as others for energy and endurance. It is possible that together, they may be the best combination to put more pep in your step.
Contact Ralph Ryback
He does not believe that does not live according to his belief.
"A man's life is what his thoughts make of it." - Marcus Aurelius