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Insiders Guide to a
Healthy Digestive
System
Insiders Guide to a Healthy Digestive System
Published by Online Publishing & Marketing, LLC
IMPORTANT CAUTION:
By reading this special report you are demonstrating an interest in maintaining good and vigorous health. This
report suggests ways you can do that, but – as with anything in medicine – there are no guarantees.
The author, editors and publishers of this report are not doctors or professional health caregivers. The
information offered in the report is not meant to replace the attention or advice of physicians or other
healthcare professionals. Nothing contained in this report is meant to be personal medical advice for any
particular individual.
Every reader who needs treatment for a disease or health condition should first get the advice of a qualified
health care professional.
The author, editors and publishers believe the information in the report is accurate, but its accuracy cannot be
guaranteed. They are not responsible for any adverse effects or results from the use of any of the suggestions
described in the report. As with any health treatment or lifestyle change, results of the treatments described in
this report will vary from one person to another.
© Copyright 2020 by Online Publishing & Marketing, LLC, P.O. Box 1076, Lexington, VA 24450
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted
in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior
written permission of the copyright owner.
Printed in the United States of America
~ i ~
ABOUT THE AUTHOR
Lee Euler has written about natural health options for more than 20 years. His books and articles
have been read by millions. He is the Executive Producer of the acclaimed documentary series,
Awakening from Alzheimer’s, editor and publisher of 3 newsletters, Cancer Defeated, Healthy
Perspectives, and Brain Health Breakthroughs, and the author of numerous books. He has
contributed to the publications of many top doctors including Julian Whitaker, David Williams,
and William Campbell Douglass, and others.
~ ii ~
Table of Contents
Chapter 1
This Tasty Fruit Can Heal Your Gut.…………………………………………..……………..page 1
Chapter 2
Is Wheat Ruining Your Health?...................…………………………………………………page 4
Chapter 3
The Amazing, Little-Known Benefits of Dietary Fiber………...……………….……………page 6
Chapter 4
Korean Delicacy Improves Gut Health………………………………….............................page 10
Chapter 5
Kitchen Staple May Be New Weapon Against Inflammatory Diseases Like
Arthritis…………………………………………………………...……………........................page 13
Chapter 6
Natural Ways to Avoid Inflammatory Bowel Disease….………………….........................page 16
Chapter 7
Walking is Great Exercise – Here’s How to Make it Even Better……..............................page 19
Chapter 8
Bad Things Happen to People Who Eat Too Fast…..………………….......................…..page 22
Chapter 9
Four Out of Ten Households Use Ibuprofen – Is It Safe?……………………………….…page 25
Chapter 10
These Sugary Foods Can Add Years to Your Life……………………………………….....page 28
~iii~
Chapter 1
This Tasty Fruit Can Heal Your Gut
Researchers report that about 90
percent of Americans don’t eat enough
fruit for optimal health.1
Which is a shame, because fruit is a
delicious way to get extra nutrients and
fiber that can improve your wellness in
a big way.
And one fruit in particular – the mango –
is not only a tasty treat but it can also
help heal your gut and improve your
overall digestion.
The mango has been a vital component
of Ayurvedic medicine for more than
4,000 years.2 Ayurvedic medicine, the
traditional medical system of India, uses
every part of the mango plant to treat a
wide variety of illnesses.
Now studies confirm that eating the
mango fruit – even without the other
parts of the plant – can improve your
digestive health. What’s more, the
mango fruit also contains cancer-
fighting natural compounds along with
natural substances that rein in
inflammation.
Protecting the Probiotic Bacteria
that Protect Your health
Lab tests at Oklahoma State University,
for instance, demonstrate that eating
mangoes can help your beneficial
digestive tract bacteria survive the ill-
effects of eating the typical American
diet that’s high in processed food.
According to this research, the natural
chemicals in mangoes favor the growth
of health-promoting bacteria linked to
lower weight and better resistance to
diabetes.3 The study also indicated that
nutrients from mangoes helped the
bacteria produce more butyrate – a
short chain fatty acid that supports
better health of the epithelial cells that
line the intestines, cells that are critical
for trouble-free digestion.4
So it’s no surprise that an eight-week
study at Texas A&M involving people
aged 18 to 79 who suffered from
inflammatory bowel disease found that
eating a moderate number of mangoes
can ease the discomforts of ulcerative
colitis.
~ 1 ~
Here, too, mango also improved the
growth of beneficial bacteria in the
intestines. “Intestinal Lactobacilli and
other beneficial probiotic bacteria were
significantly increased after the
consumption of mango as were certain
short-chain fatty acids essential for a
healthy intact intestinal tract,” notes
researcher Susanne Talcott.5
Dr. Talcott also points out that mangoes
are rich in natural substances called
gallotannins. These are helpful
phytochemicals that the intestinal
bacteria convert into bioactive
molecules which act as antioxidants and
keep the cells lining the digestive tract
functioning properly.
In the study of inflammatory bowel
disease, Dr. Talcott reports, “All subjects
who completed the study stated they
would continue to consume mangoes
regularly and will recommend this to
others who suffer from IBD
(inflammatory bowel disease) and also
tell their physicians.”
Mango Mangles Cancer
Other research demonstrates that
consuming mangoes may reduce your
risk of cancer.
For example, mango contains gallic acid,
a natural chemical that lowers
inflammation and induces apoptosis
(programmed cell death) in cancer
cells.6 And another study at Texas A&M
which examined the effects
of gallic acid along with gallotannins,
showed that these substances can help
shrink breast cancer tumors and restrict
their spread.7
In addition to those powerful anti-
cancer compounds, mangoes also
contain lupeol – which is an antioxidant
that fights inflammation.
According to scientists at the University
of Wisconsin, research into using lupeol
therapeutically is accelerating because
it’s virtually non-toxic and, besides
fighting cancer, this natural nutrient
shows promise in treatments for
arthritis, diabetes, heart disease, kidney
problems and liver issues.8
In particular, the researchers in
Wisconsin are investigating how lupeol
can be used to fight melanoma—the
deadliest form of skin cancer. They have
found that concentrations of lupeol
applied topically kill melanoma cells
(via apoptosis) but do not harm normal
cells.9 And lupeol has also shown
potential in limiting pancreatic cancer,
another deadly and often incurable
cancer in conventional medicine.10
Eating “Moderate” Amounts of
Mango
If you decide to add mango to your
meals, don’t overdo it. After all, it is a
fruit that contains a fair amount of
sugar. However, consuming it in
moderate amounts – about 2/3 of a cup
at a time – should not
~ 2 ~
present a problem for most people. In
those kinds of amounts, studies show
that mangoes can lower blood sugar and
potentially improve insulin sensitivity.
And a study at the University of
Oklahoma showed that overweight
people who added fresh mango to their
meals did, in fact, significantly reduce
their blood glucose.11
The Oklahoma researchers say that
mango’s ability to lower blood sugar is
linked to its high-fiber content and a
compound called mangiferin which
studies show can bring down blood
sugar.12
One caution though – if you are allergic
to latex, you have a slight risk of being
allergic to mangoes. Apparently,
mangoes contain substances with
similarities to latex. So, use caution if
you are susceptible to that type of
allergic reaction.13 While latex may
sound like something that comes out of
lab, it occurs naturally in the rubber tree
and other plants.
REFERENCES:
(1)https://pubmed.ncbi.nlm.nih.gov/3048745
9/
(2)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC3249901/
(3)https://pubmed.ncbi.nlm.nih.gov/2735841
1/
(4)https://academic.oup.com/jn/article/146/8
/1483/4584657
(5)https://pubmed.ncbi.nlm.nih.gov/3210983
9/
(6)https://pubmed.ncbi.nlm.nih.gov/2273904
4/
(7)https://cancerres.aacrjournals.org/content/
72/24_Supplement/P5-07-03
~ 3 ~
(8)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC2764818/
(9)https://pubmed.ncbi.nlm.nih.gov/1838195
3/
(10)https://pubmed.ncbi.nlm.nih.gov/191763
77/
(11)https://www.ncbi.nlm.nih.gov/pmc/articl
es/PMC4155986/
(12)https://pubmed.ncbi.nlm.nih.gov/115077
45/
(13)https://www.ncbi.nlm.nih.gov/pmc/articl
es/PMC3206236/
Chapter 2
Is Wheat Ruining Your Health?
When eating a gluten-free diet first
became a “thing,” it was ridiculed as a
fad that would soon fade in popularity.
At the time, the conventional medical
folks warned that while about one out of
every one hundred people had celiac
disease, which is an illness-causing
autoimmune response to the gluten
proteins in wheat, barley and rye,
everybody else could safely eat foods
containing gluten.
However, as researchers started
examining the proteins in gluten-
containing grains they began warning –
“Not so fast!”
Because it turns out that about ten out
of every hundred people may get sick
from these proteins, even if they don’t
have celiac disease. Here’s the shocking
story and what it means for your diet.
Gluten contains a variety of hundreds of
similar but distinct proteins. The
proteins included in gluten are what
give foods made from wheat, barley and
rye their gooey, sticky texture. They
help to make rolls, cakes, cookies, pizza
crust and pasta chewy and give them
that comforting mouth feel when you
eat them.
But these proteins aren’t all good.
The Protein Problem
Unfortunately, these proteins also make
wheat products resistant to digestion.
Many of the gluten proteins aren’t
broken up by stomach acid and they
pass through the intestines without
being dismantled by enzymes. So, if your
immune system doesn’t react to them
(more about that in a moment), these
proteins virtually pass right through you
without being absorbed.
But if you have celiac disease, they
stimulate your immune system to attack
your body. That can result in a long list
of health problems, including skin
rashes, stomach aches, diarrhea, heart
problems, brain fog and destruction of
the lining of your intestines that limits
your absorption of vitamins and other
important nutrients.
However, as I mentioned earlier, even if
you don’t have celiac disease, you can
still have a reaction to grains and the
foods made from them. In these cases,
studies show another problematic group
of natural compounds called alpha-
amylase-tripsin inhibitors (ATIs) can
disrupt your health.
~ 4 ~
Wheat ATIs Can Disrupt the
Immune System
ATIs are used by plants to fend off
insects and fungi. Just like gluten, ATIs
can trigger inflammation in your
immune system that results in immune
cells attacking the body’s own organs. In
some cases, say researchers,
inflammation that has been blamed on
gluten may actually be caused by ATIs –
because the gluten used in many lab
tests the last few years has been
unknowingly contaminated with ATIs.1
The reaction to grains that isn’t set off
by celiac disease is often called non-
celiac wheat sensitivity (NCWS), or,
even though it may not be linked to
gluten, non-celiac gluten sensitivity
(NCGS).
Studies show that this type of wheat
senstivity may lead to a number of
health challenges for 30 million
Americans that start with:
Causing leaky gut: A wide range
of studies show that the proteins
in wheat can harm the walls of
the digestive tract so that they
“leak” substances into the body
that then cause inflammation.2 As
part of this process, a few
researchers believe the proteins
alter the probiotic bacteria in the
intestines so that they fail to keep
the intestinal lining intact.
Making chronic health
problems worse: Research in
Germany demonstrates that the
ATIs in wheat may cause
conditions like multiple sclerosis,
rheumatoid arthritis, asthma,
lupus, non-alcoholic fatty liver
disease and inflammatory bowel
disease to get more painful and
destructive. The scientists add
that they can also cause
inflammation in the lymph nodes,
kidneys, spleen and brain.3
So, the evidence is clear: If you find
yourself suffering from a health problem
like fatigue, brain fog, stomach aches or
painful joints that your healthcare
provider can’t explain—or even if they
can— grains like wheat, barley and rye
may be at the root of your problem.
Plus, if you have a chronic health
problem like multiple sclerosis, these
grains might also be making it worse.
It’s worth trying grain-free meals for a
few weeks to see if this simple change
eases your health issues. And if that kind
of diet works for you, you may find
yourself enjoying the best health of your
life!
REFERENCES:
(1)https://pubmed.ncbi.nlm.nih.gov/2532959
7/
(2)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC7353361/
(3)https://pubmed.ncbi.nlm.nih.gov/2606011
1/
~ 5 ~
Chapter 3
The Amazing, Little-Known Benefits
of Dietary Fiber
You know fiber’s good for you.
Millions of people boost their fiber
intake with fruits and vegetables – or
take fiber supplements like Metamucil
— to help with healthy digestion and
elimination. A few well-informed people
know fiber can also help lower your
cholesterol levels.
But the latest medical research reveals
that the benefits of fiber go way beyond
what we’ve been told. In fact, fiber has
some super health benefits you never
imagined.
Fiber Regulates Your Immune
System
Research in Australia demonstrates that
fiber triggers an important part of the
immune system that fights off viruses —
including the flu.
The study at Monash University found
fiber feeds probiotic bacteria in your
digestive tract, increasing the
production of short-chain fatty acids.
These fatty acids play two important
roles in your overall immune health —
keeping
harmful excessive inflammation in the
lungs from getting out of control, and
activating T cells that can efficiently zap
an invading flu virus.1
“We typically find that a certain
treatment turns our immune system
either on or off,” says researcher
Benjamin Marsland. “What surprised us
was that dietary fiber was selectively
turning off part of our immune system
(the harmful inflammatory part), while
turning on another, completely
unrelated (virus killing) part of our
immune system.”
And there’s more…
Fiber Fights Food-Borne
Pathogens
At the same time, research in Japan
shows that fiber can protect against
food poisoning, especially from
Salmonella bacteria – a common culprit
in food-borne illness.
The study shows another positive
interaction between those short-chain
fatty acids in your digestive tract and
your
~ 6 ~
immune system. The fatty acids link up
to proteins that are part of what is called
the inflammasome complex – a protein
structure that alerts the immune system
to a Salmonella invasion and other
pathogens. And the alert leads immune
cells to quickly destroy illness-causing
microbes.2
Fiber Helps Heart Health
Research has also established solid
evidence that dietary fiber is crucial for
better heart health.
For example, a Norwegian study
indicates that for people suffering heart
failure, extra fiber is associated with
reduced risk of death and can even
eliminate the need for a heart
transplant.
According to these findings, consuming
extra fiber encourages the growth of a
more diverse and healthier collection of
probiotic bacteria in the digestive tract
that keep the heart functioning at a
higher level. And these researchers
think that if you have a faltering heart,
are eating too much meat – more than
about two or three times a week – and
too little fiber, this may increase your
need for a heart transplant.3
“Our findings suggest that the altered
microbiota (probiotic bacteria)
composition (in the digestive tract)
found in patients with chronic heart
failure might be connected to low fiber
intake,” warns researcher Cristiane
Mayerhofer.
Added to that analysis, a review study in
New Zealand shows that when you eat
large amounts of high fiber foods you
can drop your risk of coronary heart
disease and stroke, as well as type 2
diabetes, by 16 to 24 percent.
This review looked at the results of 185
studies and 58 clinical trials.4 The
researchers concluded that “The
benefits of fiber are supported by over
100 years of research into its chemistry,
physical properties, physiology, and
metabolic effects.”
This isn’t surprising. Fiber helps control
blood sugar levels. In people with
diabetes, fiber — particularly soluble
fiber — can slow the absorption of
sugar. Also, a healthy diet that includes
insoluble fiber may reduce the risk of
developing type 2 diabetes to begin
with.
Fiber Helps You Lose Weight,
Fight Colon Cancer
High-fiber foods are a critical part of any
healthy weight loss regimen.
For one thing, they’re more filling than
low-fiber foods, so you’re less likely to
overeat. What’s more, you won’t become
hungry again as quickly. High-fiber
foods also contain fewer calories, by
volume, when compared to other foods.
“High fiber foods may help reduce your
overall calorie intake and help you
~ 7 ~
maintain a healthy weight, which is vital
to reducing cancer risk,” says Erma
Levy, research dietitian in Behavioral
Science at MD Anderson Cancer Center.5
One of the first to make the connection
between a high-fiber diet and low rates
of cancer was Dr. Denis Burkitt, an Irish
surgeon. In the 1950s Dr. Burkitt
traveled to Africa on a missionary trip to
help improve the health of the people
living there. While he found numerous
health problems, what he didn’t find
was colorectal cancer.
While Americans and other Western
populations had a lot of colon problems,
including high rates of cancer, the
Africans he studied had an astonishingly
low rate of colon problems and cancers.
Dr. Burkitt realized that Africans ate
large amounts of beans, corn, and other
high-fiber foods in their original state.
Americans, by contrast, were mainly
eating processed foods.6
Mary Daly, M.D., chair of the department
of clinical genetics at Fox Chase Cancer
Center in Philadelphia, says because
fiber passes quickly through the colon, it
perhaps “flushes out cancer-causing
compounds.” It may even “change these
compounds, making them less harmful.”
That being said, Dr. Daly and her
counterparts agree that there hasn’t
been absolute scientific evidence that
fiber
~ 8 ~
prevents colon cancer. However, in that
large research review out of New
Zealand I mentioned earlier, a high-fiber
diet lowered risk of colorectal cancer by
16 to 24 percent.
In addition, studies suggest that
increasing your dietary fiber intake —
especially cereal fiber (such as bran,
brown rice, whole grains) — is
associated with a reduced risk of dying
from all cancers.
Increasing Fiber in Your Diet
Fiber is commonly classified as soluble,
meaning it dissolves in water, or
insoluble, meaning it doesn’t.
Soluble fiber is found in oats, peas,
beans, apples, citrus fruits, carrots,
barley and psyllium. Insoluble fiber is
found in whole wheat flour, wheat bran,
nuts, beans and vegetables such as
cauliflower, green beans and potatoes.
To reap the greatest health benefit, eat a
wide variety of high-fiber foods,
including plenty of fruits and vegetables,
according to the Mayo Clinic.7
Easy ways for an instant fiber boost:
Go nuts: Nuts are great for dessert,
snacks or even sprinkled on salads. A
cup of nuts usually has about nine grams
of fiber as well as other nutrients that
are beneficial for heart health.
Don’t eat chips: When you snack on
chips or crackers you’re usually missing
out on fiber. Munch on an apple (four or
more grams of fiber), blueberries
(almost four grams in a cup) or other
fruits instead.
Fill your plate with veggies: All of your
meals should include a cornucopia of
vegetables. High fiber veggies include:
sweet potato (four grams in a cup);
asparagus (one gram in every three
spears) and squash (nine grams per
cup). But there are plenty more to
choose from!
REFERENCES:
(1)https://pubmed.ncbi.nlm.nih.gov/2976818
0/
(2)https://journals.plos.org/plosbiology/articl
e?id=10.1371/journal.pbio.3000813
(3)https://onlinelibrary.wiley.com/doi/full/10
.1002/ehf2.12596
(4)https://pubmed.ncbi.nlm.nih.gov/3063890
9/
(5)https://www.mdanderson.org/publications
/focused-on-health/how-fiber-helps-lower-
your-cancer-risk.h11-1590624.html
(6)https://www.webmd.com/diet/features/fib
er-cancer#2
(7)https://www.mayoclinic.org/healthy-
lifestyle/nutrition-and-healthy-eating/in-
depth/fiber/art-20043983
~ 9 ~
Chapter 4
Korean Delicacy Improves Gut Health
A traditional Korean dish that was once
only found in specialty stores is now
widely available on grocery store
shelves.
And that’s a good thing, because
scientists say kimchi can dramatically
improve gut health. Let’s take a closer
look at this popular food and its many
health benefits.
This traditional Korean dish is made
with salted, fermented vegetables
including cabbage. In addition, you’ll
also find seasonings such as sugar, salt,
onions, garlic and chili pepper — which
gives kimchi its spicy kick.
Traditionally, kimchi was stored in-
ground in large earthenware jars to
prevent the delicacy from being frozen
during the winter months.1 In the
summer, this storage method kept the
kimchi cool enough to slow down the
fermentation process.
Health Benefits of Fermentation
Kimchi undergoes a unique lacto-
fermentation process that’s different
from other fermented foods.2 Basically,
it uses bacteria of the genus
Lactobacillus to break
sugars down into lactic acid, which gives
kimchi its characteristic sourness.
If you take an interest in gut health
you’ve probably hear of various strains
of Lactobacillus. They are prominent
among the friendly bacteria or micro-
organisms called probiotics.
Hundreds of studies have shown the
importance of probiotics to a healthy
digestive tract. Researchers believe that
it’s because of kimchi’s high levels of
good bacteria and their impact on the
digestive tract that this Korean food is
now being linked to a host of health
benefits. For example, studies show
kimchi:
Boosts the immune system
The Lactobacillus bacteria in kimchi
have been shown to boost immune
health. In one study, Lactobacillus
plantarum, a bacteria strain common in
kimchi, was injected into mice.3
Researchers found these test subjects
had lower levels of an inflammatory
marker (TNF alpha) than did the control
group.
~ 10 ~
~ 11 ~
Scientists deduced that since TNF alpha
levels are typically elevated during
infection and disease, a decrease means
the immune system is working
efficiently.
Slows aging
As we know, chronic inflammation is not
only associated with many illnesses, it
also accelerates aging. Could kimchi
prolong cell life by slowing this process?
Researchers were curious.
In one study, human cells treated with
kimchi showed an increase in viability,
which measures overall cell health.4
According to the study findings, “These
results suggest that kimchi may delay
the aging process by regulation of
inflammatory process.”
Improves brain health
Numerous studies have shown the
connection between a healthy gut and a
healthy brain. Kimchi’s positive effects
on the good bacteria in the digestive
tract can help support a sharp memory
and a healthy brain.5
Supports heart health
Kimchi can also reduce your risk of
heart disease by fighting cardiovascular
inflammation and reducing blood fats,
research shows.6
In an eight-week study, researchers fed
mice a high cholesterol diet. Then they
tested fat levels in the blood and liver
and found that those given kimchi
extract had lower levels than those in
the control group.7
Another study, this time in 100 people,
found that among 100 people eating 0.5
to 7.5 ounces of kimchi daily, found
significantly decreased blood sugar,
total cholesterol, and LDL (bad)
cholesterol levels — all of which are
considered risk factors for heart
disease.8
My Takeaway
The benefits of kimchi seem endless, but
are there downsides?
Well, it does have some serious spicy
flavor to it, which can be an issue with
some folks. Also, it contains high
amounts of sodium, if you’re concerned
about that. I love both tart and hot
foods, so kimchi is heaven to me. And
personally I don’t worry about salt.
If you’re game, try it on your next salad
or in soups or grain bowls.
If kimchi’s not for you, remember there
are many other foods featuring healthy
probiotic bacteria. You can find them in
yogurt, sauerkraut, kefir, tempeh,
kombucha, and many more. And of
course, there are always supplements.
REFERENCES:
(1)https://en.wikipedia.org/wiki/Kimchi
(2)https://pubmed.ncbi.nlm.nih.gov/3019762
8/
(3)https://pubmed.ncbi.nlm.nih.gov/2511232
1/
(4) Food Sci Biotechnol 20, 643–649 (2011)
(5)https://www.frontiersin.org/articles/10.33
89/fnagi.2016.00256/full
(6)https://pubmed.ncbi.nlm.nih.gov/2927169
4/
(7)https://pubmed.ncbi.nlm.nih.gov/3026374
2/
(8)https://pubmed.ncbi.nlm.nih.gov/2344496
3/
~ 12 ~
Chapter 5
Kitchen Staple May Be New Weapon
Against Inflammatory Diseases Like
Arthritis
From making cookies to cleaning the
stove, baking soda has been a kitchen
staple for generations. But its use
extends far beyond leavening dough and
scrubbing away stains.
For many, baking soda is a home
remedy for common ailments like
coughs, sunburn, muscle aches, and
urinary tract infections. Naturopathic
physicians also prescribe it for
heartburn, ulcer pain, and kidney
disease.
New, early research reveals baking soda
might even help people with
autoimmune and inflammatory diseases
curb their pain and inflammation.
The new discovery happened when
scientists studied the use of baking soda
in kidney disease. Kidney disease can
progress to the point where it develops
into metabolic acidosis, a fancy way of
saying that the body is making too much
acid that it can’t get rid of safely. Baking
soda (sodium bicarbonate), which is
highly
alkaline, prevents metabolic acidosis.
But surprisingly, doctors discovered that
even in patients without acidosis, baking
soda slowed the progression of kidney
disease. The reason? Baking soda
positively affected immune response.
Baking Soda Improves Immune
Response Throughout the Body
To explore this in more depth, scientists
at the Medical College of Georgia tested
baking soda for two weeks in rodents
and saw positive effects on immune cells.
Next, scientists gave 12 young, healthy
human volunteers a one-off, two-gram
dose dissolved in 250 mL of bottled
water.
They discovered that baking soda
triggers the stomach to produce more
acid. This is communicated to
mesothelial cells in the spleen.
Mesothelial cells form a protective lining
for body cavities and organs including
the digestive tract.
~ 13 ~
Mesothelial cells also have tiny finger-
like projections called microvilli. These
warn the tissues they cover that an
invader has been detected, thereby
priming the immune system for action.
However, when food has been ingested
the message seems to be, as lead
researcher Paul O’Connor put it, “It’s
most likely a hamburger, not a bacterial
infection.”
In contrast, when baking soda has been
ingested and signals mesothelial cells to
transmit a message from the gut to the
spleen, something else takes place.
Activates Immune Cells
Everywhere
The ingestion of baking soda leads to the
activation of a system called the
cholinergic anti-inflammatory
pathway.
The scientists found that after rodents
consumed baking soda it caused a shift
in immune cells called macrophages.
Some macrophages promote
inflammation and others curb
inflammation. Scientists reported
reduced numbers of inflammatory
macrophages and increased numbers of
anti-inflammatory macrophages.
And this didn’t just occur in the spleen.
“The shift from inflammatory to an anti-
inflammatory profile is happening
everywhere,” said Dr. O’Connor. “We
saw it in the kidneys, we saw it in the
spleen,
now we see it in the peripheral blood.”
Macrophages were not the only type of
immune cell to be activated. In the
rodents, regulatory T cells doubled after
three days. These T cells help prevent
the immune system from attacking its
own tissues.
Even in the volunteers researchers saw
the same type of immune changes after
just three hours, suggesting a similar
anti-inflammatory response.
Dr. O’Connor believes “it’s potentially a
really safe way to treat inflammatory
disease” and may lower the kind of
destructive inflammation seen in
autoimmune diseases like rheumatoid
arthritis.
However, he emphasized they carried
out a basic scientific study and don’t yet
have any convincing evidence that
baking soda can achieve this. I agree
with Dr. O’Connor’s cautionary stance.
While this new research is exciting,
before this I have not been impressed
with the scientific evidence on baking
soda’s benefits against inflammation in
the human body. Most of it consists of
case studies from naturopathic doctors
or testimonials from do-it-yourself
patients.
What’s more, consuming too much
baking soda can be harmful and even
small amounts can be harmful for
certain people,
~ 14 ~
so it would be premature to self-
medicate without a naturopathic
physician’s help until more is known.
The research did suggest a solution to
another mystery that’s worth noting.
Why Electrostimulation Eases
Arthritis and Other Painful
Conditions
It has been known for some time that
electrostimulation of the vagus nerve —
the very long nerve that runs between
the brain and the abdomen — also
activates the cholinergic anti-
inflammatory pathway.
Vagus nerve stimulation (VNS) has
shown promising results in treating
chronic inflammatory disorders
including rheumatoid arthritis, sepsis,
lung injury and diabetes. It’s also used to
control fibromyalgia pain and
migraines.
Researchers didn’t understand the
signaling pathway and mechanism by
which the stimulation reduces
inflammation, but they did suspect it
originated primarily in the spleen. Yet
the vagus nerve doesn’t extend to the
spleen.
This study provides an explanation
because VNS also causes the stomach to
secrete acid. So it looks like baking soda
and VNS have a common mechanism.
Research into VNS is far more
developed than baking soda, and the
FDA has already approved its use in
epilepsy and depression. What’s more,
researchers are currently testing VNS in
a large number of clinical trials as
treatment for various autoimmune and
chronic inflammatory disorders.
It’s quite likely that VNS will be
approved for one of these conditions in
the not too distant future. Of course, the
same cannot be said for baking soda.
Perhaps one day the FDA will embrace
the clinical study of more affordable,
natural treatments that anyone can
access at home, but I’m not holding my
breath.
REFERENCES:
(1)https://www.jimmunol.org/content/200/1
0/3568.long
(2)https://jagwire.augusta.edu/drinking-
baking-soda-could-be-an-inexpensive-safe-
way-to-combat-autoimmune-disease/
(3)https://reachmd.com/programs/clinicians-
roundtable/could-a-daily-dose-of-baking-soda-
combat-autoimmune-disease/10261/
~ 15 ~
Chapter 6
Natural Ways to Avoid Inflammatory
Bowel Disease
Medical researchers who study
inflammatory bowel diseases (IBD) have
found that these illnesses inflict their
pain and discomfort on around three
million Americans.
“IBD” is an umbrella term applied
broadly to a whole range of
gastrointestinal upsets. Although the
“experts” like to say IBD consists of
either Crohn’s disease or ulcerative
colitis, my somewhat cynical definition
is “mystery bowel upset that doctors
can’t figure out.”
It’s pretty rare that victims ever figure
out why they feel so bad. Treatment is
hit or miss – try this, try that until you
stumble on something that works for
you.
In spite of this frustrating background,
some researchers have found a few
natural, relatively easy changes in
lifestyle can lower the risk for IBD and
may even speed healing of the problem,
too.
While it’s true that your genetics, the
microbes that live in your digestive
tract, and rogue immune cells can all
contribute to IBD, research shows that
the foods you
eat are also significant factors.
Junk Food and Drink
A study at Georgia State University that
analyzed the health and food choices of
more than 100,000 Americans shows
that people who often eat French fries,
cheese, cookies, soft drinks, sports
drinks and energy drinks are more
likely to develop IBD.1
It’s no surprise to me. I mean, the junk
food so many Americans eat is part of
the standard Western diet. Couple that
with lack of exercise and you’ve got a
sure-fire recipe for chronic
inflammation in the digestive tract that
leads to pain, diarrhea and other
miseries. No wonder so many people are
suffering!
Now, the researchers emphasize that
they don’t have data to prove these
foods cause IBD, but the study shows
that consuming them is “associated”
with these digestive problems. They
recommend eating a lot less junk food if
you want to avoid IBD.
~ 16 ~
At the very least, their study points to
poor lifestyle choices as one of the
causes of IBD.
Antibiotics Cause Problems, Too
Along with eating problematic junk
foods, another modern habit of ours –
taking too many antibiotics when
they’re not medically necessary – also
increases your risk of IBD.
A study in Sweden at the Karolinska
Institute, performed in conjunction with
Harvard scientists, shows that taking
powerful antibiotics – particularly
broad-spectrum antibiotics designed to
kill off a wide variety of bacteria – is
linked to digestive disease.2
These researchers point out that the use
of bacteria-killing pharmaceuticals
doesn’t merely kill infectious bacteria,
but also eradicates the healthy,
probiotic bacteria that inhabit the
human digestive tract.
“I think this affirms what many of us
have suspected — that antibiotics,
which adversely affect gut microbial
communities, are a risk factor for IBD,”
says researcher Dr. Long Nguyen.
A big part of the problem is that too
many doctors prescribe antibiotics to
just about anybody who asks for them.
And that’s true even when their patients
are suffering from a disease caused by a
virus – like the common cold or the flu.
Antibiotics are useless against viral
infections.
“To identify risk factors for IBD is
important, and ultimately our aim is to
prevent the disease,” adds Jonas
Ludvigsson. “Our study provides
another piece of the puzzle and even
more reason to avoid using antibiotics
needlessly.”
Healing the Digestive Tract
If you want to stimulate the body’s
natural defenses to ease the intestinal
inflammation linked to IBD, researchers
at the Weizmann Institute of Science in
Israel have produced evidence that two
natural chemicals – fisetin (found in
apples, persimmons and strawberries)
and citrulline (found in watermelon,
beets, and spinach) – can help.3
We’ve written about fisetin favorably in
the past, and I’ve added it to my regular
supplement regimen. So I was happy to
see this new research.
According to the Israeli studies, these
two compounds help intestinal cells
repair themselves by stimulating them
to produce nitric oxide (NO). Lab tests
show that taking these two natural
chemicals as supplements improves
intestinal health. What’s more, they
believe the supplements may also help
reduce the chances of colon cancer.
Along with these supplements, other
research demonstrates that there’s a
good chance avoiding foods containing
gluten (proteins found in items made
from wheat,
~ 17 ~
barley and rye) can also help ease
symptoms in many cases of IBD.4 And
there’s also evidence that, in the long-
term, getting up off your couch and
chair and getting consistent daily
exercise can support a healthier
intestinal tract.5
My Takeaway
Many people who suffer from IBD take
drugs to try to ease the inflammation
and the digestive symptoms, but natural
methods hold great promise for
promoting the healing process. In
addition to eating a healthier diet and
exercising regularly, you can also
consider supplements of tried-and-true
natural anti-inflammatories, such as
turmeric.
In fact, a pilot study published in 2004
found that people with IBD who took
turmeric every day for eight weeks
experienced a significant reduction in
abdominal pain and improved bowel
movements.6
Other helpful natural supplements
reported in a 2016 review include
vitamin D and vitamin B12 as well as
green tea.7 And of course there’s
probiotics. Research published in the
journal Gastroenterology & Hepatology
points to the critical role of intestinal
microflora in the development of
chronic gut inflammation. Studies have
shown that probiotic bacteria can
prevent or minimize intestinal
inflammation.8 Best of all, unlike
pharmaceuticals, these
natural methods only have beneficial
side effects in your body and can help
you improve your overall health.
REFERENCES:
(1)https://pubmed.ncbi.nlm.nih.gov/3232481
8/
(2)https://pubmed.ncbi.nlm.nih.gov/3281843
7/
(3)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC5976577/
(4)https://pubmed.ncbi.nlm.nih.gov/3255826
5/
(5)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC6710863/
(6)https://pdfs.semanticscholar.org/e5ca/b11
7fca40a6718406aef18eb82c64d5db032.pdf
(7)https://pubmed.ncbi.nlm.nih.gov/2776907
6/
(8)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC5307257/
~ 18 ~
Chapter 7
Walking is Great Exercise – Here’s
How to Make it Even Better
I’ve said it more times than I can count –
exercise is essential for better health.
And one of the best, most accessible
forms of physical activity is walking.
For brain health, heart health and every
other kind of health I can think of, taking
a walk most days, even if it’s just around
the block, does your body lots of good.
Added to that, researchers have found
that three little tweaks to your walking
regimen that can put more oomph into
these health benefits. Best of all, the
improvements are a snap to work into
your daily walking routine.
One of the most important benefits of
walking and other types of exercise is
that it helps control blood sugar levels
and can be an important way for people
with diabetes to keep their blood
glucose down. In a new twist,
researchers in Denmark have found that
by changing walking speeds you can
improve your blood sugar maintenance.
The Blood Sugar Benefits of
“Interval Walking”
Turns out if you vary your walking
speed instead of continuing at a steady
pace, the body’s cells will take in more
sugar – thanks to the influence of insulin
– and keep too much glucose from
accumulating in the bloodstream.1
The researchers call this style of walking
“interval walking.”
In their tests, they had the interval
walkers alternate back and forth
between walking vigorously for three
minutes and then easing back to a
leisurely stroll for another three
minutes. Using this pattern, the interval
walkers took five one-hour walks a
week while a control group walked at a
steady pace.
After four months, the blood sugar
levels in the interval walkers were,
overall, lower than in people who
always walked at a moderate, steady
pace. Their physical fitness was also
more robust.
~ 19 ~
What’s called their “insulin sensitivity” –
how effectively their cells responded to
the release of insulin – was also
improved.
Bubble Gum Power
Another way to get more bang for your
buck when walking?
Believe it or not, all you have to do is
chew gum while you’re on the move!
I know, this sounds like the old joke
about whether or not you can chew gum
and walk at the same time, but
researchers in Japan have found that if
you chew while you move around, you
burn significantly more calories, lose
more fat, and your heart rate climbs
higher. What’s more, in their tests, many
of the people chewing gum naturally
walked faster and farther.
The researchers conclude that chewing
gum influences the sympathetic nervous
system (the part of your nervous system
that controls movement) and increases
“walking rhythm with a consequent
improvement in the health-related
effects of walking, which in turn helps to
maintain weight.”2
Strengthens Bones
You may not realize this, but walking
qualifies as a “weight-bearing” exercise.
That’s because as you walk you move
muscles in an effort that works against
the
pull of gravity and thereby strengthen
your bones.
Many studies have shown that because
bone responds to the stresses of moving
against gravity, people who exercise
have stronger bones with extra “mass.”
Along with walking, some of the best
bone-strengthening activities include
jogging, hiking, dancing, stair-climbing,
tennis and weight-lifting.
On the other hand, when you bike or
swim you get fewer bone benefits – the
water supports your body – and on a
bike you glide along without having to
resist gravity’s pull as much. According
to a study at the University of Michigan
School of Kinesiology, one way to
increase the bone benefits of walking is
to go for a walk after eating and do at
least some of your walking downhill.
“The best exercise for your bones is the
weight-bearing kind, which forces you
to work against gravity,” says
researcher Kathleen Borer. “When you
walk downhill, the pull of gravity is
greater.” (Count me as a skeptic. I think
when you walk uphill your muscles get a
harder workout.)
What’s more, while some people have
been taught to avoid exercise after
eating, Dr. Borer says there are actually
nutritional benefits to hitting the
pavement—or the gym — after a meal.
“Exercising after eating,” she explains,
“may help nutrients
~ 20 ~
from the food get absorbed into the
bloodstream.”
Walking after a meal maybe, but I’d still
avoid swimming right after eating just
to ensure you don’t suffer cramps.
Doctors used to say that digestion
diverts blood flow to the stomach,
increasing your risk of dangerous
muscle cramps. While doctors today
have largely abandoned this advice,
which I heard constantly when I was a
kid, many suggest that it’s still safer to
wait 30 minutes and give your food
more time to digest.
And, as I’ve often said, whatever
exercise you decide to work into your
daily routine, be sure to do some kind of
physical activity consistently. All the
research shows that folks who are more
active enjoy better health, live longer
and usually have a happier outlook on
life.
REFERENCES:
(1)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC3554285/
(2)https://tonykirby.com/obesity/chewing-
gum-while-walking-affects-both-physical-and-
physiological-functions-especially-in-middle-
aged-and-elderly-men/,
https://www.jstage.jst.go.jp/article/jpts/31/5/
31_jpts-2018-440/_article/download/-char/en
(3)https://pubmed.ncbi.nlm.nih.gov/3126197
8/
~ 21 ~
Chapter 8
Bad Things Happen to People Who
Eat Too Fast
If you were asked the speed at which
you eat – slow, normal, or fast – what
would you say?
That same question was posed to over a
thousand healthy volunteers in Japan.
The answers they gave led to an
important discovery regarding their
future health.
If you want to avoid a serious condition
that now affects one in three Americans,
it would be wise to take note of what
this study discovered.
The 5 Risk Factors of Metabolic
Syndrome
1,083 Japanese men and women with an
average age of 51 volunteered for the
study in 2008. Besides asking how
quickly they ate their food, the
researchers gathered information on
lifestyle, diet, physical activity and
medical history.
The participants were then reexamined
five years later. During this time 84
received a diagnosis of metabolic
syndrome – a precursor to diabetes and
other diseases.
A patient is deemed to have the
syndrome if he or she has at least three
factors out of five that increase the risk
of heart disease and diabetes. These are
high fasting blood sugar, high blood
pressure, abdominal obesity, low HDL
‘good’ cholesterol, and high triglycerides
– the amount of fat circulating in the
blood.
Cardiologist Dr. Takayuki Yamaji from
Hiroshima University presented the
results in November at a meeting of the
American Heart Association in Anaheim,
California.
Dramatic Consequences of
Different Eating Speeds
After adjusting their findings for
numerous factors that could give rise to
misleading results, a new diagnosis of
metabolic syndrome was 5½ times
more prevalent in fast eaters compared
to slow eaters. The incidence rates were
11.6%, 6.5% and 2.3% among fast,
normal and slow eaters respectively.
Of the individual components of
metabolic syndrome, fast eating was
significantly
~ 22 ~
associated with weight gain, increased
triglycerides and low HDL cholesterol.
According to Dr. Yamaji, “Eating more slowly may be a crucial lifestyle change to help prevent metabolic syndrome.
“It takes 20 minutes for signals from
your stomach – indicating that you are
full – to reach your brain.
“When people eat fast they tend not to
feel full and are more likely to overeat. If
you chew your food many times, you
spend more time at meals and you’re
more likely to feel full.”
Dr. Yamaji believes the study findings
also apply to Americans.
Earlier Trial Comes to Same
Conclusion
This is not the first time eating speed
has been linked to metabolic syndrome.
In 2015, nearly 9,000 Japanese residents
aged 40 – 75 participated in a similar
trial and follow-up three years later. 647
were diagnosed with the condition
during this period.
Although the findings were not as
dramatic, fast eaters were still 30%
more likely than slow eaters to receive a
diagnosis of metabolic syndrome — an
incidence of 3.1% compared with 2.3%.
Components of metabolic syndrome
that were tied to fast eating were
increased waist circumference and low
HDL cholesterol.
The study authors recommended eating
slowly as “an important lifestyle factor
for preventing metabolic syndrome…”
Dr. Yamaji’s Christmas Advice
Eating slowly also involves more
chewing. This in turn helps to break
down food and allows for easier
digestion with less risk of issues like gas
and bloating. More nutrients may also
be absorbed from the food.
Lots of chewing also increases the heart
rate and sends more oxygen to the
brain. Some researchers believe it can
even improve memory and delay the
onset of Alzheimer’s. So eating slowly is
important for other reasons besides
cardiovascular health.
If there is one meal that features a good
deal of food it’s the traditional
Christmas dinner.
So Dr. Yamaji offers some cautious
advice: “Festive meals tend to have
more calories. Please eat slowly and be
careful not to eat too much.”
Easy to say, but when presented with a
large, delicious meal, not so easy to
apply!
~ 23 ~
REFERENCES:
(1)https://newsroom.heart.org/news/gobblin
g-your-food-may-harm-your-waistline-and-
heart?preview=38e1
(2)http://circ.ahajournals.org/content/136/Su
ppl_1/A20249
(3)https://www.jstage.jst.go.jp/article/jea/25/
4/25_JE20140131/_article
~ 24 ~
Chapter 9
Four Out of Ten Households Use
Ibuprofen – Is It Safe?
Back pain? Toothache? Fever?
Headache? If you’re like millions of
Americans you’ll reach for a trusted
medication that’s been available since
1984. Yet just a couple of years ago a
leading newspaper said that taking it for
just one day upped the risk of heart
attack by half!
The drug is called 2-(4-isobutylphenyl)
propionic acid, or to use its more
familiar name, ibuprofen. It’s marketed
under the brand names Advil, Motrin,
and others.
Most consumers figure, “Look, it’s been
used for 35 years and can be bought
from convenience stores and gas
stations — no prescription required – so
surely it must be safe, right?”
Turns out that is not an easy question to
answer. . .
Good for Pain – Bad for the Body
Ibuprofen was discovered after ten long
years of seeking an alternative to high
dose aspirin, which came with
unpleasant and risky side effects —
indigestion, allergic reactions,
gastrointestinal bleeding, and
potentially, death.
Using himself as a guinea pig at times,
British pharmacologist Stewart Adams
knew he’d made a breakthrough when
he took 600 mg of the experimental
compound to cure his headache and it
did the trick.
Ibuprofen is a non-steroidal anti-
inflammatory drug (NSAID), one of
many that are now on the market. They
work by blocking a class of proteins
called cyclooxygenase (COX), which
produce prostaglandins — hormone-
like fats — that play key roles in
promoting pain and inflammation.
Blocking COX successfully reduces these
effects. The trouble is, prostaglandins
also play some useful roles; they help
protect the gastrointestinal tract.
NSAIDs can irritate the mucous
membrane layer of the stomach, cause
bleeding, and induce ulcers.
For this reason, NSAIDs of all
description, not just ibuprofen, are
implicated in tens of thousands of
hospital admissions every
~ 25 ~
year, and many of those people die.
As if this wasn’t bad enough, some types
of prostaglandin also act on the
endothelium, the cells that line blood
vessels. By interfering with this
function, NSAIDs can constrict arteries,
elevate blood pressure, raise the risk of
blood clots, and increase fluid retention.
I want to stress these effects occur in
people who take them week after week,
month after month. Rarely in people
who take them for short-term pain.
Appears Safe in Low Doses
In 2006 a research group from Oxford
University, England, analyzed data from
138 randomized trials. They found that
ibuprofen was linked to an increased
risk of cardiovascular disease, but only if
this involved taking 800 mg three times
a day; doses that require a doctor’s
prescription.2
A more typical dose for a headache or
other pain is 400 mg, with doses at least
six hours apart.
Because over-the-counter (OTC)
ibuprofen is limited to 200 mg per
tablet, with a maximum recommended
dose of 6 tablets over 24 hours, the
findings of the Oxford group cannot be
applied to OTC ibuprofen.
In 2011 a Swiss group investigated the
safety of NSAIDs. Ibuprofen was one of
many types they looked at. They
concluded
that “little evidence exists to suggest that
any of the investigated drugs are safe in
cardiovascular terms.”3
However, out of the 31 trials they looked
at, only two used ibuprofen, and these
were for osteoarthritis at doses of 2,400
mg per day for more than a year. This has
no relevance to people taking the drug for
an occasional headache.
In 2013 researchers from the UK and
Canada teamed up to carry out a new
analysis which included the Swiss
findings. They wrote that ibuprofen was
associated with a higher risk “when used
in clinical trials in high doses but not in
the lower doses typically used in the
community.”4
Now It’s Safe, Now it Isn’t
So ibuprofen appears to be out of the
woods for OTC use. In 2012 this was
confirmed by a group of American
researchers who found that ibuprofen was
the safest choice of NSAID based on its
gastrointestinal profile and being less
toxic to the kidneys.5
But in 2017 the picture changed, or
appeared to, with two new studies. One
newspaper headline linked the drug to a
heightened risk of cardiac arrest. And
earlier I mentioned the other newspaper,
which screamed that taking it for just a
single day increased the risk of a heart
attack by nearly half. Yikes!
Sounds scary. We’ll have a look at these
studies in the next issue.
~ 26 ~
~ 27 ~
REFERENCES:
(1)https://www.bbc.co.uk/news/health-
34798438
(2)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC1473048/ (3)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC3019238/
(4)https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC3570554/
(5)https://www.researchgate.net/publication/
233415228_What_Is_The_Safest_Non-
Steroidal_Anti-Inflammatory_Drugs
Chapter 10
These Sugary Foods Can Add Years
to Your Life
Fewer Heart Problems
A large study in Asia, for instance, shows
that folks who consume fresh fruit every
day run a significantly reduced risk of
heart attacks and strokes than those
who rarely indulge.1
This seven-year study involved about
500,000 people, The researchers who
conducted it point out that fruit is an
excellent source of potassium,
antioxidants and dietary fiber along
with other beneficial natural chemicals.
As I can tell you from years of poring
over professional journals, almost every
week scientists identify a new molecule
in some fruit that brings us powerful
health benefits.
In this new study, the primary fruits
consumed were apples and oranges.
Eating about 100 grams of fruit a day –
which is a little less than a good-sized
pear or apple or about a half cup of
grapes – was linked to a 30 percent
reduced risk of dying from a heart
attack or stroke during the study.2
Sugary foods have a bad reputation. And
they deserve it.
Supermarket shelves and fast food joints
are filled with processed junk loaded
with refined sugar. It comes in brightly
colored packages, bears the names of
famous food companies and sometimes
even screams “Natural!” from the labels.
But it can wreak havoc on your blood
sugar, your heart health, your chances of
cancer, your risk of Alzheimer’s disease,
and much more.
So you may be surprised to hear there
are other sweet treats that improve
health. They also come in brightly
colored packages.
The packages of these healthy sweet
treats are their natural coverings, their
peels.
I’m talking about fruits. And while you
don’t want to go overboard and eat a
diet totally dominated by fruit, research
shows that eating daily helpings of fresh
fruit does good things for your body.
~ 28 ~
In another analysis of fruit consumption,
researchers found that people who eat
more fruit also have a slightly reduced
risk of developing diabetes.3 It was not a
very large decrease but it was still
significant. The researchers in this
analysis also found that people with
diabetes who eat more fresh fruit are at
a lower risk of dying during the five
years that were analyzed. In addition,
the people who ate the most fruit
shrank their risk of developing serious
heart disease complications connected
to their diabetes.
Wide Range of Benefits
When my staff researched the overall
benefits of eating fruit, they also
suggested a long list of studies that
highlighted the particular benefits of
individual fruits – so many, in fact, that
there are too many to describe here. But
let me share some of the highlights with
you:
When scientists at the Hopkins
Bloomberg School of Public Health
looked at the diets of former smokers
who were suffering from declining lung
function, they found that those who ate
a lot of fruits and tomatoes retained
better breathing abilities than former
smokers who didn’t eat these foods.
They also discovered that apples were
particularly effective at keeping lungs
functioning better.4
In the ten-year study, eating more than
three portions of fruit daily (or at least
two
tomatoes) helped people retain a
greater lung capacity. By the way,
tomatoes are a fruit, although we tend
not to think of them that way.
The researchers also believe that, even
for non-smokers, eating fruit every day
can help keep lung capacity more robust
as you age.
How to Save Seven Million Lives
a Year
Eating more fruits (and vegetables)
could potentially save more than seven
million lives a year, according to
researchers at the Norwegian University
of Science and Technology. In their
review study, they found evidence that
we should be eating at least ten portions
of fruits and vegetables a day for
optimum health.5
According to the Norwegian analysis,
eating ten portions a day drops your
risk of dying prematurely by almost a
third and your chances of heart disease
by a fourth.
Other research shows:
Eating apples and grapes with
curry (rich in turmeric) may help
to starve cancer cells to death. A
Texas study shows that natural
compounds in these foods
deprive cancer cells of glutamine,
an amino acid they need to
survive.6
~ 29 ~
~ 30 ~
As health advocates have said for
years, cranberries do in fact keep
the urinary tract healthier. While
some research has questioned the
effectiveness of cranberries to
fight off urinary tract infections, a
large review study in Portugal
shows they are useful in
protecting this part of the body.7
Red grapes, pomegranates and
pears can reduce the risk of colon
cancer. A study at the University
of Warwick shows that these
fruits have compounds that
activate immune cells that defend
the colon against inflammation
and cancerous developments.8
Now, while I don’t think you should stuff
yourself with fruit, there’s obviously no
health reason to be overly cautious
about fresh fruit, either. However, it’s a
good idea to stay away from canned
fruit. These products often include
syrups that contain way too much
refined sugar. They’ve also been cooked,
very likely destroying valuable
nutrients. Get this: European research
into fruit shows that canned fruit
actually is linked to an increased risk of
heart issues.9 So stick with the fresh
stuff.
Isn’t a No-Carb Diet Healthier?
I’m guessing I’ll get a few nasty emails
from no-carb-diet fans who believe fruit
is bad. My reply is that it’s a whole heap
better than eating cakes, other pastries,
candy, soda and all the packaged goods
from catsup to cereal that contain added
sugar.
Plus fruit contains so many other
valuable molecules and healthy fiber,
the benefits in my opinion far outweigh
the negatives. I might add that all that
fiber fills you up and it’s likely you’ll end
up consuming far less sugar than people
who start the day with a doughnut.
The no-carb diet is valuable – especially
for cancer patients and people with
diabetes – but most people are not able
to stick with it long term. Sooner or
later, carbs will creep back into their
diets. When that happens, make sure
they’re fruits.
~ 31 ~
REFERENCES: (1)https://www.ncbi.nlm.nih.gov/pubmed/28449053 (2)https://www.ncbi.nlm.nih.gov/pubmed/28403155
(3)https://www.ncbi.nlm.nih.gov/pubmed/28399126 (4)https://www.ncbi.nlm.nih.gov/pubmed/29269589
(5)https://www.ncbi.nlm.nih.gov/pubmed/28338764
(6)https://www.ncbi.nlm.nih.gov/pubmed/29202102
(7)https://www.ncbi.nlm.nih.gov/pubmed/28288837 (8)https://www.ncbi.nlm.nih.gov/pubmed/29097655
(9)https://www.ncbi.nlm.nih.gov/pubmed/28338764
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