Tag: nutrition
Gut Microbiome & Longevity
Your gut bacteria directly impact inflammation, metabolism, and brain function. Aging is linked to microbial imbalance (dysbiosis), so optimizing gut health is key.
Longevity-Boosting Foods:Fermented foods: Kefir, yogurt, sauerkraut, kimchiPrebiotics: Garlic, onions, leeks, asparagus, resistant starch (cooked/cooled potatoes, green bananas)Polyphenols: Dark berries, pomegranate, green tea, red wine (moderation) 
Avoid Gut Disruptors:Ultra-processed foods &โฆ Alpha-lipoic Acid Review: Anti-Aging, Antioxidant, Anti-inflammatory, and Neuroprotective Effects
Alpha-lipoic acid is an antioxidant made by the body. It is found in every cell, where it helps turn glucose into energy. Antioxidants attack โfree radicals,โ waste products created when the body turns food into energy. It is also available as a dietary supplement Alpha-lipoic Acid: An Antioxidant with Anti-aging Properties for Disease Therapy Numerous in silico,โฆ
Creatine supplementation in older adults can double the amount of strength gained from resistance training.
Creatine monohydrate supplementation provides some anti-sarcopenic benefits for older adults.
A meal plan designed to support energy, longevity, and stable blood sugar levels while keeping insulin resistance low:
General Principles:High-protein, moderate-fat, low-to-moderate carb dietLow glycemic load to prevent blood sugar spikesRich in antioxidants & anti-inflammatory foodsSupports mitochondrial health & metabolic flexibility Breakfast (High-Protein, Low-Carb Start)
Option 1: Scrambled eggs with avocado, spinach, and olive oil + black coffee or green tea Option 2: Chia seed pudding (chia seeds, unsweetened almond milk, cinnamon, walnuts)โฆ Good to Know: Vinegar Is Good for Depression
Daily Vinegar Ingestion Improves Depression and Enhances Niacin Metabolism in Overweight Adults: A Randomized Controlled Trial โdaily vinegar ingestion over four weeks can improve self-reported depression symptomology in generally healthy adults and that alterations in niacin metabolism may factor into this improvement.โ
Gut Microbiome and Fibromyalgia: Eat More Fiber!
A recent study titled โMicrobial Composition and Stool Short Chain Fatty Acid Levels in Fibromyalgiaโ investigated the gut microbiome and fecal short-chain fatty acids (SCFAs) in female patients with fibromyalgia syndrome (FMS). The research aimed to identify potential differences in microbial diversity and SCFA concentrations between FMS patients and healthy controls. Key Findings:Microbial Diversity: Theโฆ
Endometriosis and Polycystic Ovary Syndrome (PCOS). Inflammation as a Common Factor
Endometriosis and polycystic ovary syndrome (PCOS) are two of the most common gynecological disorders, but they are usually considered distinct conditions with different causes and symptoms. However, research suggests there may be some connections between them: 1. Overlapping SymptomsBoth conditions can cause irregular menstrual cycles, pelvic pain, and infertility.Women with either condition often experience hormonalโฆ
Magnesium protects the brain from inflammation and aging
This recent article explores how magnesium, an essential mineral, may help protect the brain from inflammation and deterioration associated with aging and neurodegenerative diseases. Key Points: Conclusion: Maintaining adequate magnesium levels is crucial for brain health. Magnesiumโs ability to modulate neuroinflammation and protect neurons suggests its potential as a therapeutic agent in preventing or slowingโฆ
Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline
Epidemiological and clinical research consistently stresses the importance of adequate magnesium levels for improving cognitive health. Studies have shown a direct correlation between magnesium intake and cognitive function in healthy individuals.
Thiamin (Vitamin B1): Who Needs Supplementation and Why?
What is Thiamin? Thiamin, or vitamin B1, is an essential water-soluble vitamin that plays a crucial role in energy metabolism, nerve function, and overall cellular health. It is a coenzyme for enzymes involved in carbohydrate metabolism, making it vital for converting food into usable energy. Since the body does not store thiamin in large amounts,โฆ