Aug 13, 2022 Nutrition Notes
SUBJ: A new benefit from vitamin K
SUBtitle: Milk is not for adults, fermented milk is
Sorry there is so much news this week. Aging research is increasing exponentially for the baby boomers, so many supplements to consider. When there is a flood of evidence, I consider whether to add something to my current choices, and will let you know.
SHORT NOTES: Vitamin K prevents ferroptic cell death implicated in Alzheimers [further reason to take Triumph]; Adults should avoid milk (increases cancer and weakens bones) but get yogurt or kefir (decreases cancer); Consider 2-5,000IU vitamin D daily; The gut microbiome is a lifelong companion vital to our health (fiber); Consider 3g/day as niacinamide (not niacin) may work for treatment of osteoarthritis, diabetes and Alzheimers; consider glutamine is a conditionally essential amino acid involved in energy production and redox homeostasis; Metformin mitigates stress-induced premature senescence; increased protein intake had no effect on muscle strength when not combined with physical exercise; the Mediterranean Diet for children was associated with lower body fat, waist circumference, blood pressure, and metabolic risk; arginine supplementation ≥4 g/d reduced BP -6.4/-2.64; 1,8-diaminooctane helps cells repair damaged tissue and could increase life expectancy and wellness; The medical condition fibromyalgia is hard to diagnose but a blood test may now diagnose it; anti-supplements-do not take sups like vitamin C, pro-sups-that statement is by a company that wants you to buy theirs; Even though cortisone injections are frequently recommended for joint pain, they have an adverse effect on the bone and on soft tissue healing; Glycine and N‐acetylcysteine (GlyNAC) supplementation for 24-weeks in osteoarthritis was well tolerated and lowered oxidative stress, etc.; Life-long dietary restrictions have negligible or damaging effects on late-life cognitive performance; studies are needed to assess whether blood pressure variability could be a potential new marker of aging; key reason exercise extend healthspan -Irisin, an exercise-induced myokine; Knee osteoarthritis is relieved by the intra-articular injection of autologous bone marrow concentrate; pro - EDTA chelation breaks these cross linkages and reverses hypertension and this is “Antiaging”! Anti - There was no effect on total mortality; consider lycopene suspended in olive oil or phosphatidylcholine for atherosclerosis, improved endothelial function by up to 53%; these weaken your immune system: lack of sleep, anxiety, low vitamin D, many pharmaceuticalsetc.; to spot pancreatic cancer…; Exercises you should never do: Lat Pull-down Behind the Head, Military Press Behind the Head, …; foods for the liver-BAD French fries and burgers cause scarring of the liver…GOOD-oatmeal, broccoli, coffee,…
LONG NOTES:
The researchers discovered that the fully reduced form of vitamin K acts as an antioxidant efficiently inhibiting ferroptotic cell death. Ferroptosis is a natural form of cell death in which cellular iron plays an important role and which is characterized by the oxidative destruction of cellular membranes. During the last years, ferroptosis has been implicated as a driver of Alzheimer’s disease and acute organ injuries among many other diseases.
The Effects of Milk Supplementation on Bone Health Indices in Adults: A Meta-Analysis of Randomized Controlled Trials- While milk is often recommended to optimize bone health, limited evidence in the literature has raised concerns regarding the potentially detrimental effects of increased milk consumption on bone health, increasing skepticism regarding the role of milk in bone health. Reassuringly, the present meta-analysis of randomized controlled trials in adults suggests that milk supplementation shows a small but significant increase in BMD at the hip and lumbar spine, and these findings are supported by reduced concentrations of several bone turnover markers and PTH.
Dairy Consumption and Total Cancer and Cancer-Specific Mortality: A Meta-Analysis of Prospective Cohort Studies. Our results imply that high milk consumption, especially high/whole-fat milk, was associated with higher cancer mortality, whereas fermented milk consumption [yogurt and kefir!] was associated with lower cancer mortality, and this was particularly evident in females.
Vitamin D and Multiple Health Outcomes: An Umbrella Review of Observational Studies, Randomized Controlled Trials, and Mendelian Randomization Studies. Lower concentrations of vitamin D were associated with a higher risk for all-cause mortality, Alzheimer's disease, hypertension, schizophrenia, and type 2 diabetes.
Age-related diseases, therapies and gut microbiome: A new frontier for
healthy aging-2022 - The gut microbiome is a lifelong companion vital to our health. Microbiome imbalances are frequently observed in aging and age-related
disorders. Anti-age-related disease therapies interact bidirectionally with the
gut microbiome. Microbiome modulation is a new target of precision medicine for
healthy aging.
Niacinamide may work for treatment of osteoarthritis, diabetes and Alzheimers after 4+ weeks. It appears to activate senescent cells. Dosage is 3g per day. https://youtu.be/NR2NTaYo7TQ
[study]: "Glutamine Availability Regulates the Development of Aging
Mediated by mTOR Signaling and Autophagy" "Glutamine is a conditionally essential amino acid involved in energy production and redox homeostasis. Aging is commonly characterized by energy generation reduction and redox homeostasis dysfunction. Various aging-related diseases have been reported to be accompanied by glutamine exhaustion. Glutamine supplementation has been used as a nutritional therapy for patients and the elderly, although the mechanism by which glutamine availability affects aging remains elusive. Here, we show that chronic glutamine deprivation induces senescence in fibroblasts and aging in Drosophila melanogaster, while glutamine supplementation protects against oxidative stress-induced cellular senescence and rescues the D-galactose-prompted progeria phenotype in mice
Metformin mitigates stress-induced premature senescence by upregulating
AMPKα at Ser485 phosphorylation induced SIRT3 expression and
inactivating mitochondrial oxidants 2022 - Metformin induces expression of p-AMPK (Ser485) in ADR-induced senescent VSMCs, AMPK (Ser485) phosphorylation by metformin upregulates the expression of SIRT3, Metformin decreased mtROS by inducing the deacetylation of superoxide dismutase 2 by increasing SIRT3 expression, AMPK depletion reduced the expression of SIRT3 and increased the expression of acetylated SOD2 despite metformin treatment, Metformin exhibits anti-aging effects in ADR-injected mice via p-AMPK (Ser485) - SIRT3 - decreased mitochondrial ROS pathway.
Health Effects of Increasing Protein Intake Above the Current Population Reference Intake in Older Adults: A Systematic Review of the Health Council of the Netherlands
Body Composition and Prostate Cancer Risk: A Systematic Review of Observational Studies. The committee concluded that increased protein intake has a possible beneficial effect on lean body mass and, when combined with physical exercise, muscle strength; likely no effect on muscle strength when not combined with physical exercise.
Healthy and Sustainable Dietary Patterns in Children and Adolescents: A Systematic Review- Higher adherence to the Mediterranean Diet was associated with lower body fat, waist circumference, blood pressure, and metabolic risk.
Effect of l-Arginine Supplementation on Blood Pressure in Adults: A Systematic Review and Dose–Response Meta-analysis of Randomized Clinical Trials. The pooled analysis demonstrated significant decreases in systolic BP (WMD = −6.40 mmHg) and diastolicBP (WMD = −2.64 mmHg) after L-arginine supplementation. The effective dosage of L-arginine supplementation was detected to be ≥4 g/d for SBP (P = 0.034), independent of trial duration. Overall, L-arginine supplementation may be effective for decreasing BP. The pooled analysis demonstrated significant decreases in systolic BP (WMD = −6.40 mmHg) and diastolicBP (WMD = −2.64 mmHg) after L-arginine supplementation. The effective dosage of L-arginine supplementation was detected to be ≥4 g/d for SBP (P = 0.034), independent of trial duration. Overall, L-arginine supplementation may be effective for decreasing BP.
Distinct designer diamines promote mitophagy, and thereby enhance healthspan in C. elegans and protect human cells against oxidative damage. Scientists at the Hebrew University of Jerusalem have discovered a molecule, 1,8-diaminooctane, that helps cells repair damaged tissue. It could eventually prevent age-related disorders like Alzheimer’s and Parkinson’s diseases and increase life expectancy and wellness.
Diagnosing fibromyalgia. The medical condition fibromyalgia is hard to diagnose. Now, researchers at Haifa’s Rambam Health Care Campus and Canada’s McGill University can identify it in blood tests using an algorithm that analyzes the bile acids produced by gut bacteria. The scientists are developing a tool for use in clinics.
9 supplements you don’t want to take- 1. Numerous large studies have shown that people who take antioxidants do not live longer, and in some cases even have shorter lifespans (R,R,R), 2. alpha-lipoic acid can actually reduce lifespan (R), 3. Beta carotene large doses of beta carotene, you actually hinder the absorption of other carotenoids, 4. high intake of vitamin E was actually associated with an increased risk of dying (R,R,R,R) and cancer (R). Some reasons for this is that vitamin E, as an antioxidant, lowers the cells own antioxidant defenses and enzymes, accelerating aging, 5. Too much niacinamide (vitamin B3) can actually inhibit the activity of sirtuins and PAPRs, which are important longevity-promoting enzymes that repair the DNA and maintain the epigenome that you actually don’t want to inhibit, 6. co-enzyme Q10 does not extend lifespan and can actually shorten lifespan (R,R). 7. Studies also show that NAC can increase the spread (metastasis) of cancer (R,R) 8. Testosterone, 9. Growth hormone
REBUTAL: This report is not very relevant since it is a highly biased viewpoint of a company that wants to sell their own high priced supplements.
The only things correct about it are:1. Too much of anything including any particular supplement can be harmful for healthy longevity. 2. If you have cancer, then many aspects of taking supplements or diet must necessarily change if you are trying to stay healthy and alive. Therefore, the answer is to prevent cancer (which is definitely doable!). 3. Always take the natural form of a supplement, but that does not mean it has to be natural sourced, simply that it needs to be chemically identical to the one that exists in edible foods. Most natural forms are now artificially manufactured so that they are actually cheaper than natural source forms. 4. Both growth hormone and testosterone are pro-growth and if taken after about age 40 will not be conducive to healthy longevity (although they may well make one feel healthier).
JAMA: Cortisone injections are a common standard of care for joint pain relief. But are these injections a good course of action? Many times they are not! Even though cortisone injections are frequently recommended, they, unfortunately, have an adverse effect on the bone and on soft tissue healing
Glycine and N‐acetylcysteine (GlyNAC) supplementation for 24-weeks in osteoarthritis was well tolerated and lowered oxidative stress, corrected intracellular GSH deficiency and mitochondrial dysfunction, decreased inflammation, insulin-resistance and endothelial dysfunction, and genomic-damage, and improved strength, gait-speed, cognition, and body composition. Supplementing GlyNAC glycine (1.33 mmol/kg/day) and cysteine (0.81 mmol/kg/day, provided as N‐acetylcysteine [NAC]) in aging humans could be a simple and viable method to promote health and warrants additional investigation.
Neurobiology of Aging 2022: Life-long dietary restrictions have negligible or damaging effects on late-life cognitive performance. Limited utility of dieting and fasting on memory in mice that recapitulate genetic diversity in the human population highlights the need for anti-aging therapeutics that promote cognitive function
Blood pressure variability: A potential marker of aging-Alterations in neurocardiovascular regulatory mechanisms occur with aging, resulting in impaired physiological variability patterns. Arterial hypertension is the most prevalent cardiovascular risk factor in developed countries.1 The absolute level of blood pressure (BP) is the guiding parameter for diagnosis and management, since it is strongly and positively associated with a higher incidence of adverse cardiovascular outcomes.2,3 BP undergoes marked short-, mid-, and long-term oscillations (hours, days, weeks, months) in response to physical activity, sleep, genetic factors, or emotions, among others. Several studies have suggested that BP variability (BPV) is independently related to the incidence of cardiovascular events,4–6 as well as to the development and severity of cardiac, vascular and renal target organ damage, and hypertension-related morbidity and mortality.7–12 Repeated evidence has shown BPV to independently predict organ damage and several health outcomes in late life, Increased BPV shares pathophysiological modifications with cardiovascular aging and relates to several hallmarks of aging, Further studies are needed to assess whether BPV could be a potential new marker of aging.
A key reason exercise extend healthspan. Irisin, an exercise-induced bioactive peptide beneficial for health promotion during aging process-Irisin, an exercise-induced myokine, is expressed as a bioactive peptide in multiple tissues and organs. Irisin is beneficial to health promotion through regulating physiological function and pathological progression. Irisin could be a novel and effective target for the screening, diagnosis, or treatment of aging-related diseases. Irisin could be an effective drug candidate, functional food, or exercise mimetic. Irisin is an exercise-induced myokine expressed as a bioactive peptide in multiple tissues and organs, and exercise and cold exposure are the major inducers for its secretion.
Knee osteoarthritis (OA) is a common, progressively debilitating joint disease, and the intra-articular injection of autologous bone marrow concentrate (BMC) may offer a minimally invasive method of harnessing the body’s own connective tissue progenitor cells to counteract accompanying degenerative effects of the disease. This study provides supportive evidence for using autologous BMC in the minimally invasive treatment of knee OA and suggests that increased progenitor cell content leads to improved treatment outcomes.
Effect of disodium EDTA chelation regimen on cardiovascular events in patients with previous myocardial infarction: The TACT Randomized Trial. Hypertension is caused by elastin and collagen cross linkages. EDTA chelation breaks these cross linkages and reverses hypertension and this is “Antiaging”! Since it reverses these time dependent cross linages. In stable patients with a history of MI, the use of an intravenous chelation regimen with disodium EDTA, compared with placebo, modestly reduced the risk of a composite of adverse cardiovascular outcomes. There was no effect on total mortality
Regarding atherosclerosis I would suggest considering lycopene suspended in olive oil or phosphatidylcholine. Check out product Ateronon made by scientists from Cambridge University. Quoting: a study at the University of Cambridge NHS Hospital Trust (Addenbrooke’s) which showed taking one capsule of Ateronon Heart daily over eight weeks improved endothelial function by up to 53%.
WebMD-these weaken your immune system: lack of sleep, anxiety, low vitamin D, many pharmaceuticals, too few fruits and veggies, too much pot, high fat diet, too much red meat, too little time outdoors, smoking, too much alcohol, grief, lack of exercise, no sex!
WebMD-to spot pancreatic cancer, as the cancer grows and spreads, pain often develops in the upper abdomen and sometimes spreads to the back. The pain may worsen after you eat or lie down. Other symptoms may include jaundice, nausea, loss of appetite, weight loss, fatigue, weakness, and depression. risk factors include smoking, age (it’s usually diagnosed in people older than 45), diabetes, chronic pancreatitis due to a genetic mutation, liver cirrhosis, family history of the condition, gender (it’s more common in men than women), obesity, certain chemicals, and race.
WebMD Exercises you should never do: Lat Pull-down Behind the Head, Military Press Behind the Head, Upright Row (can compress the nerves in the shoulder area), Leg Press with Cramped Knees, Squats on the Smith Machine, Hunching over or using a death-grip on the handrail on cardio machines, Exercises for Spot Reduction do not work.
WebMD-foods for the liver-BAD French fries and burgers cause scarring of the liver that's known as cirrhosis, sugar, 4 or 5 drinks of alcohol at a time, chips and baked goods, GOOD-oatmeal, broccoli, coffee, green tea, water, almonds, spinach, blueberries, oregano, sage, or rosemary