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Unlocking the Gut-Heart Connection

Every organ of the body is interconnected. They work as a team.

Recent research from the Broad Institute of MIT and Harvard, in collaboration with Massachusetts General Hospital, sheds light on the relationship between gut health and heart disease.

The Gut Microbiota: Guardians of Health

Microbiota, the microscopic organisms residing in the gastrointestinal tract, influences our digestion, immunity, and overall well-being. New evidence suggests that the state of the gut microbiome may exert a profound impact on cardiovascular health.

Insights from this Heart Study

Researchers worked to find out about a gut heart connection. Analyzing data from over 1,400 participants, they sought to find correlations between gut microbiota composition and cardiac health.

Cholesterol-Eating Microbes: Nature’s Allies

Among the study’s findings was the discovery of cholesterol-eating bacteria. These bacteria possess the ability to metabolize cholesterol, thereby lessening its harmful effects on cardiovascular function.

Individuals harboring a higher abundance of these cholesterol-metabolizing microbes tended to exhibit enhanced cardiac vitality.

Decoding Microbial Genomes (the organism's genetic material) and thus finding Pathways to Wellness

To unravel the intricate mechanisms of this symbiotic relationship, researchers turned to microbial genomes. These genomic blueprints offered invaluable insights into the metabolic skill of gut bacteria, pinpointing key players in the battle against cardiovascular disease.

Nutrition as a Cornerstone of Cardiovascular Wellness

Central to this endeavor is the optimization of nutritional intake. As Dr. Freddie Ulan, the founder of Nutrition Response Testing®, aptly emphasizes, there is no universal dietary regimen that suits all individuals. Through personalized nutritional assessment, we can discern the unique dietary needs of each patient, laying the foundation for holistic heart care.

Practical Tips for Gut and Heart Harmony

People should nurture their gut microbiota as it is paramount in safeguarding cardiovascular wellness.

Here are some actionable steps to promote gut health and support heart vitality:

Diet: The consumption of fiber-rich fruits, vegetables, and whole grains to nourish gut bacteria and promote cholesterol balance.

Probiotics: Probiotic-rich foods such as yogurt, kefir, and fermented vegetables to foster a diverse and resilient gut microbiome.

Exercise: The dual benefits of exercise in bolstering both muscular and gut health. Regular physical activity enhances digestive motility, fostering optimal nutrient absorption and gut microbial diversity.

Cultivating Heart Health

By improving the gut microbiome through personalized nutrition and lifestyle changes, we pave the way for robust cardiovascular health. Remember, with every meal and every intentional lifestyle choice, we nurture not only the body but also the heart.

 

Do you Need Neuropathy Relief?

Don't just cover up the symptoms, give the body what it needs to restore nerve health.|

Read: Nerve Health

 

 

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How Coffee Can Help Maintain Your Muscle Mass

Hey, It’s Dr. Martin here…

As most of you know, I love coffee so, I’m thrilled to bring you some exciting new research from the Journal of Nature Metabolism. If you love coffee as much as I do, you'll be excited about this.

Did you know that a simple molecule found in your morning cup of coffee could help keep your muscles strong and healthy as you age? It’s true!

Researchers have found that coffee contains a natural molecule called trigonelline, which has some pretty impressive benefits. This powerhouse molecule can boost NAD+ levels in your body. Why does that matter?

Because NAD+ is crucial for keeping your cells energized and functioning well. It plays a key role in metabolism, DNA repair, cell aging, and even your immune system’s health. But, as we get older, our NAD+ levels naturally decrease and this can have a major impact on your muscles because, it can lead to losing muscle mass—a problem that becomes more significant with each passing decade.

After 30, we can lose 3-8% of our muscle mass every 10 years, and the rate increases after 60. Here’s some good news, though:

It turns out that the trigonelline found in coffee can keep our muscles strong and protect against Sarcopenia. So, keep enjoying that daily cup of coffee!
It does more than just wake you up. As I’ve said before, coffee is GOOD FOR YOU.

Research from over 200 studies shows drinking 3 to 4 cups of coffee per day is linked to a lower risk of early death compared to non-coffee drinkers.

Coffee can boost your energy, support brain health, improve metabolism, lower the risk of depression, protect your liver, and make your heart stronger.

Want to know more about the benefits of coffee?

Read: Coffee, friend or foe

 

 

Elderberry Benefits for Colds, Flus, Allergies and So Much More (with Thanks to Dr. Axe)

There’s evidence that the elderberry plant may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt. However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “Father of Medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to treat. This remedy definitely goes way back, which is why it’s no wonder it’s known as one of the top antiviral herbs on the planet.

The top vitamins that elderberry has:

Vitamin C, which helps several important cells in the immune system perform their jobs.
Vitamin A, which helps regulate immune responses.
Flavonoids, which may help fight inflammation and cancer.
Vitamin D and zinc, which are well-known for their role in fighting illnesses

However, the health benefits of the elder plant include naturally improving:

sinus issues
nerve pain
inflammation
chronic fatigue
allergies
constipation
even cancer

Research published in the Journal of International Medical Research suggests that when it’s used within the first 48 hours of onset of symptoms, the plant may even help relieve and shorten the duration of cold and flu. For this reason, the government actually employed the use of elderberry to fight the flu during the 1995 Panama flu epidemic.

Does it really work? What exactly does it do, and how can you use it to promote better health?

What Is Elderberry?

Sambucus is a genus of flowering plants in the family Adoxaceae. The different species of Sambucus are commonly called elderberry or elder. The berries and flowers of the elder plant are used as medicine.

Elderberry fruit contains quercetin, kaempferol, rutin and phenolic acids. It also contains flavonoids, which have antioxidant properties that can help prevent cell damage, and anthocyanidins, which are chemical compounds that are known to have immune-boosting properties.

Benefits

1. Provides Cold and Flu Relief

One of the most well-studied elderberry supplement benefits is its powerful immune-boosting properties. The berries contain chemical compounds called anthocyanidins, which have been found to possess immunostimulant properties. One of its properties is that it will stop the virus from replicating itself. A virus has no ability to replicate but must hijack a living cell's replication system to continue. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7149683/

Research actually shows that elderberry is a safe, efficient and cost-effective treatment for the common cold and flu. A 2021 systematic review screened 1,187 records and five randomized trials on elderberry for the treatment or prevention of viral respiratory illness. Researchers found that elderberry may reduce the duration and severity of symptoms related to colds and influenza, and there’s no evidence that it overstimulates the immune system.

A 2016 study published in "Nutrients" showed that elderberry supplementation was able to reduce cold duration and symptoms in people using air travel. People using this herb from 10 days before travel until four to five days after arrival overseas experienced, on average, a two-day shorter duration of their colds as well as a noticeable reduction in cold symptoms.

Several studies have found benefits to support the use of elderberry for flu symptoms as well. Specifically, the flavonoids in the berries bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups. One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo for two days. The group treated showed significant improvement in most signs of flu, while the placebo group showed no improvement in symptom severity. Researchers concluded that the extract is effective in controlling influenza symptoms.

Another study published in the "Journal of International Medical Research" referenced above suggests that when elderberry is used within the first 48 hours of the onset of signs of flu, it can shorten the duration of flu symptoms by an average of four days.

2. Reduces Sinus Infection Symptoms

With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help treat sinus issues and diseases related to respiratory health. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a product called Sinupret, which contains elderberry extract. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. Interestingly enough, those who took the combination did better compared to those who did not take Sinupret at all.

3. Lowers Blood Sugar

Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, which could potentially help lower blood sugar levels.

Research published in the "Journal of Nutrition" evaluated black elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin.

Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver to help maintain normal blood sugar.

Furthermore, a 2017 animal study published in the "International Journal of Molecular Sciences" noted that elderberries can serve as a potential source of bioactive compounds for formulations used for the management of diabetes. Researchers found that both lipophilic and polar extracts of the berry lowered insulin resistance in rats with type 2 diabetes.

4. Acts as a Natural Diuretic

A diuretic is a substance that promotes the production of urine. Research indicates that elder leaves, flowers and berries were used for their diuretic properties in rural populations as natural medicine. Even the bark of the plant was used for its diuretic and slimming effects.

Doctors prescribe diuretics when the body retains too much fluid, which is a common problem in older adults. Thanks to its ability to act as a safe diuretic, elderberry has been shown to promote both urination and bowel moments to help protect against fluid retention.

5. Promotes Regularity

In traditional or folk medicine, the elder plant was used as a laxative to relieve constipation. It was added to herbal mixtures to improve regularity.

Some research suggests that elderberry tea benefits constipation and can help support regularity and digestive health. A small, randomized trial found that a specific compound containing elderberries along with several other plants could act as an effective natural laxative for the treatment of constipation.

Unfortunately, however, there are currently no studies evaluating elderberry itself for constipation relief, so more research is still needed.

6. Supports Skin Health

Elderberry has made its way into cosmetic products, and for good reason. Its content of bioflavonoids, antioxidants and vitamin A makes it awesome for skin health. Not only that, but researchers also suspect that a compound found in the berry could give a natural boost to skin.

Anthocyanin is a type of natural plant pigment found in elderberry that has been shown to have anti-inflammatory and antioxidant properties. Some researchers suspect that this compound may improve skin’s structure and condition to enhance overall skin health.

7. Eases Allergies

In addition to using elderberry syrup for colds, the flowers of the elder plant are also known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, research suggests that the herb’s ability to improve immune function and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbs used for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs and natural remedies.

8. Could Have Cancer-Fighting Effects

Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. In vitro studies specifically indicate that the elderberry has some chemopreventive properties, which can help inhibit, delay or reverse cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucus canadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study tested extracts of both berries to assess anticancer potential and found that both demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation.

Thus, elderberries show potential as cancer-fighting foods.

9. May Improve Heart Health

Although studies have found mixed results, some research suggests that elderberry extract may improve heart health.

For example, one animal model showed that giving mice with high cholesterol and HDL cholesterol dysfunction anthocyanin-rich black elderberry extract helped reduce hepatic cholesterol levels and improved HDL function. This may be due to the presence of anthocyanins, which are polyphenols that have demonstrated antioxidant and anti-inflammatory activities.

Another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the plant were administered with renin inhibitors to rats with hypertension, they reduced arterial pressure.

Researchers suggest that using polyphenols to lower blood pressure may also help reduce the side effects of blood pressure-lowering medications and improve overall quality of life.

Nutrition Facts

A one-cup serving of raw elderberries (about 145 grams) contains approximately:

Calories: 106
Total Carbohydrates: 26.7 g
Fiber: 10.2 g
Total Fat: 0.7 g
Saturated Fat: 0.03 g
Polyunsaturated Fat: 0.4 g
Monounsaturated Fat: 0.1 g
Trans Fat: 0 g
Protein: 1 g

Sodium: 8.7 mg (0.4% DV)
Vitamin C: 52.5 mg (58% DV)
Vitamin B6: 0.3 mg (18% DV)
Iron: 2.3 mg (13% DV)
Copper: 0.1 mg (11% DV)
Potassium: 406 mg (9% DV)
Thiamine: 0.1 mg (8% DV)
Riboflavin: 0.1 mg (8% DV)
Phosphorus: 56.6 mg (5% DV)
Vitamin A: 43.5 mcg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Use

Wondering where to buy elderberry and how to start adding it to your diet? It is available at many local health stores and online retailers and can be purchased in a variety of different forms.

Elderberry gummies, elderberry wine and elderberry juice are all popular options for getting your fix of this incredible ingredient.

When it comes to colds, flu and upper respiratory issues, elderberry syrup is very popular. There are high-quality brands readily available for purchase, or you can find many online resources for how to make elderberry syrup to try making it at home. (This is MCVitamins - there is an Organic Farms and Market near me, they make Elderberry syrup and it has worked wonders for me).

Most elderberry syrup recipe options out there involve simmering elderberries with a bit of water and a variety of other healing herbs for 45 minutes to an hour.

Elderberry tea is another great option, especially if you use elderberry for flu and cold symptoms. You can either buy tea bags or purchase dried berries or flowers and make a tea by combining one tablespoon of berries or flowers with eight ounces of water. Try adding lemon, cinnamon or mint to give the flavor and health benefits a hearty boost.

Not a fan of hot teas or black elderberry syrup? Then you can try elderberry juice, which is sweet, tart and refreshing. Just be sure not to purchase one that has added sugar.

Risks, Side Effects and Interactions

Despite the many health benefits associated with this medicinal plant, there are several elderberry side effects to consider as well.

You should not consume raw berries or other parts of the plant since they contain a cyanide-inducing chemical, which can result in nausea, vomiting or diarrhea.

Generally, commercial preparations don’t cause adverse reactions when used at recommended dosages.

Occasionally, however, elderflowers and elderberries can cause allergic reactions. Discontinue use if you have a mild allergic reaction, and seek medical attention if you have a serious allergic reaction.

Using elderberry supplements for kids is not recommended unless you’ve consulted with your pediatrician. If you’re pregnant or breastfeeding, don’t take this herb, as research is lacking on its effects on fetal health and development.

If you have an autoimmune disease, such as rheumatoid arthritis, ask your doctor before taking elderberry supplements because it may stimulate the immune system. If you have any other ongoing health concerns, talk with your health care provider before taking it as well. People with organ transplants should not take elderberry.

Because of its powerful effects on health, elderberry supplements could potentially interact with several medications. If you currently take any of the following medications, you should talk to your health care provider and pharmacist (they have a database to check for these interactions. It includes herbs, vitamins, etc. as well as the drugs) before using an elderberry supplement or any other elder plant products:

Diabetes medications
Diuretics (water pills)
Chemotherapy
Immunosuppressants, including corticosteroids (prednisone), and medications used to treat autoimmune diseases
Laxatives
Theophylline (TheoDur)

Conclusion

Elderberry is a type of plant that is cultivated for its medicinal properties and used to treat a variety of conditions.

What are the benefits of elderberry? It may provide relief from the common cold and flu, as well as allergies and sinus infections. It may also help lower blood sugar, improve heart health, support healthy skin and act as a natural diuretic.

This herb is available in syrup, juice and tea form. Supplements can be purchased at many health stores or made at home.

What are the side effects of elderberry? Although commercial preparations are generally safe for consumption, eating raw elderberry may cause symptoms like nausea, diarrhea and vomiting.

Using this antiviral herb is not recommended for women who are pregnant or breastfeeding, children, or those with autoimmune disorders.

Does elderberry interact with medications? If you’re on chemotherapy or take diabetes medications, diuretics, immunosuppressants, laxatives or other medications, talk to your doctor before starting supplementation.