As a reminder, here are the five types of foods you should avoid, or at least minimize, to speed the healing process to live Healthy to 111:

1. Bagels, Muffins, Pastas, Breads (white or wheat), etc. Virtually all of these use wheat that has to some degree been tampered with by man over the past several decades. Specifically, I mean they use genetically modified organisms (GMO). On top of the fact that you are eating a genetically modified ingredient, these foods are for the most part empty calories, offering little nutritional value. Finally, the small protein called gluten present in these foods often affects our bodies in unexpected ways through our gut. It’s best to minimize gluten intake whether you know you are sensitive to gluten or not.

2. Processed Foods, or what I like to call “Food Product.” For the most part anything that comes in a box or bag with a multitude of ingredients is a food product lacking the nutrition needed to heal your body. In fact, most ingredients you’ll find included in these products fall somewhere between empty matter and toxic slug. Best to just avoid all together.

3. Blackened or Charred. Foods cooked at high heat have a byproduct called Advanced Glycation End products (AGEs). Studies have shown that elevated AGEs can accumulate in your body over time with an adverse effect on many of your bodily systems. If you wish to overcome arthritis pain, avoid foods cooked at high temps for a majority of your meals. Personally, I love a good barbecue, but I’m careful not to overcook or burn the meat. Since I eat clean most of the time and take Heal-n-Soothe, I find it’s okay to indulge sometimes.

4. Nightshades. The term nightshades may be one of the most misunderstood concepts in nutrition today. Vegetables from the nightshade family have trace amounts of naturally occurring chemical compounds called alkaloids. These pose very little risk for the average healthy adult, but if you have an autoimmune disorder or your digestive system issues these alkaloids should be avoided or minimized for optimal health.

5. Sugar. Let’s be clear, sugar is sugar regardless of how you sell it. There are simple sugars called monosaccharides including glucose, dextrose, fructose and galactose. Then there are disaccharides, or compound sugars, where two monosaccharide molecules merge. Those include lactose, maltose and sucrose. They are all sweet. And they are all oxidative in excess amounts. With continued oxidative action, your body will trigger an immune response which keeps your body in an inflamed state. In short, if your body must constantly work to process sugars over a long period of time, your body will become stuck in this inflamed state, never giving your body a break long enough for it to advance to the next stage of healing.

Of the five worst foods, I firmly believe sugar is the worst of them all because it is found in virtually everything and we simply eat too much of it on a daily and weekly basis.

I know it can be hard to change your dietary habits, so instead of asking you to stop eating sugar, let me ask you to simply look at the nutritional facts label on the food you eat and just try to gauge your daily intake for now.

The American Heart Association indicated men can have up to 37 grams, or 9 teaspoons, a day and women can have up to 25 grams, or 6 teaspoons a day. Use that as a guideline and goal.

Will You Join the 21st Century Centenarians?

Did you read recently that Chitetsu Watanabe from Niigata, Japan, has been officially confirmed as the oldest person living (male) at 112 Years, 344 days, as of February 12th, 2020? He was born on March 5th, 1907, in Niigata, as the first of eight children of his Father Haruzo and Mother Miya. Chitetsu said in an interview for a local paper in January, 2019, that the secret to his longevity is to “not to get angry and keep a smile on your face.” (Guinness World Records, February 12th, 2020).

Chitetsu is four years shy of the record for the oldest man ever, which had been held by Jiroemon Kimura (Japan), who was born on 19 April 1897 and passed away aged 116 years 54 days on 12 June 2013.

Kane Tanaka, who is currently the oldest woman living, recently celebrated her 117th birthday in January. My own Grand Mum died at 105 years old and, when she was often asked the secret to her long life, she replied: ‘a balanced diet, a lot of walking every day and a gin and tonic before dinner!’

Of course, in much earlier days, centenarians were non-existent. The few people who grew old were assumed, because of their years, to have won the favor of the gods. The typical person was fortunate to reach 40.

Beginning in the 19th century, that slowly changed. Since 1840, life expectancy at birth has risen about three months with each passing year. In 1840, life expectancy at birth in Sweden, a much-studied nation owing to its record-keeping, was 45 years for women; today it’s 83 years. The United States displays roughly the same trend. When the 20th century began, life expectancy at birth in America was 47 years; now newborns are expected to live 79 years, with a similar age evident in Canada. If about three months continue to be added with each passing year, by the middle of this century, life expectancy at birth will be 88 years. By the end of the century, it will be 100 years. And, if, as a male, you are 65 and older, you now have a 3% chance of living until a hundred, while women of the same age enjoy a 5.9% chance of this happening (MarketWatch, August, 2017).

But, if you’re aiming to join the increasing number of 21th Century Centenarians, perhaps the real concern of us should be less with the number of years but, more importantly, with the quality of life during those years lived; it seems that this may well be the real secret to reaching happily the 100 year milestone. Chitetsu’s own secret to sustaining his high quality of life reminds us:”….not to get angry and keep a smile on your face.”

https://youtu.be/4JNbyJfliLY
Check your internal age & SPO2 & Heart Rate Free at our Walk in Clinic in North York on Tuesdays & Fridays noon till 5 at 1111 Finch Ave. W. Suite 401.

Tips for a Healthy Heart:
Heart disease is the leading cause of death. 17.3 Million people die of heart disease worldwide each year. Heart disease increasingly common, but did you know that 75% of heart disease can be prevented? I spoke with Dr. Jess Goodman, founder of iheart, to discuss his top tips for a healthy heart.

Get out of Your Seat and Start Moving
A sedentary lifestyle will increase your risk of heart disease. Getting out of your chair and taking a one-minute stroll around the office has profound health benefits, ranging from pumping of blood from the legs back to the heart promoting flexibility of the spine. A sedentary lifestyle increases your risk of heart disease. Getting out of your chair and taking a one-minute stroll around the office has profound health benefits, ranging from pumping of blood from the legs back to the heart to promoting flexibility of the spine. Going for a stroll around the block over the lunch hour will enhance overall blood circulation and circulation of cerebrospinal fluid that cleanses the brain, increasing energy, concentration and memory. In medical school Dr. Goodman learned, Stagnant waters soon grow foul. When the body is sedentary and not moving, internal organ function declines, allowing illness to take root.

Exercise is The Most Effective Method to Prevent Heart Disease
Most forms of exercise will improve heart health Dr. Goodman notes, but most effective are exercises that lower Aortic Stiffness and improve Core Mobility. The Aorta is the bodys largest blood vessel, running immediately in front of the spine. Aortic Stiffness is a surrogate measure of stiffness of the spinal column that in turn affects stiffness of the bodys core regions. Core Mobility is a term coined by Dr. Goodman that describes mobility of the body along the spinal axis. Core Mobility includes mobility of the chest, abdominal, pelvic and cranial/spinal cavities and their internal organ contents. Good Core Mobility allows the Diaphragm Muscle to contract effectively with each breath, massaging the Internal Organs and improving heart function. AS the Diaphragm drops, pressure within the chest cavity decreases, promoting flow of blood from the entire body back to the heart. With each breath the liver, spleen, kidneys and other organs experience rhythmic compression and release forces that promote internal organ circulation, organ function, health and longevity. Aortic Stiffness, not surprisingly, has been proven to predict risk of death from all causes.

So what kind of exercises improve Core Mobility and heart health?

Dr. Goodman says to focus on exercises that stretch through the spine, chest and abdomen and incorporate movements that are fluid. Walking is the simplest form of exercise but involves all parts of the body and with each step there is a stretch of the body from top to bottom. Yoga and Tai Chi are ancient techniques to stretch along the spinal axis and slowly reverse aging related changes affecting all tissues. Stretching through the core of the body is more important to organ health than you may think, our organs have very important jobs to do and Core Mobility optimizes organ micro-circulation, promoting wellness. Stretching along the spinal axis to maintain Core Mobility is critically important for health and long life, says Dr. Goodman.

Incorporate Heart Healthy Foods into Your Diet
Diet plays a large role in heart health, eating heart healthy isnt as hard as you may think. Try adding heart healthy foods into your diet today. Some heart healthy foods include:

Foods rich in omega 3s – think Salmon, chia seeds, free range eggs (There are many scientific articles showing how an Omega-3 rich diet lowers Aortic Stiffness)
Whole grains – full of antioxidants to improve heart health
Beans – high in soluble fiber to reduce cholesterol and improve heart health
Nuts – high in vitamins and minerals to improve not just heart health, but overall health in general! Eat unsalted varieties of almonds, pine nuts, walnuts, peanuts, macadamia nuts and brazil nuts.
Read up on Eating Wells Top 15 Heart Healthy Foods here.

Reduce Stress
Stress can have very detrimental effects on the body. The body deals with stressors on a daily basis, but long term stress, be it physical or emotional, will take its toll on the body. Chronic stress increases blood pressure, increases Aortic Pulse Wave Velocity, and creates a harmful environment in the body, says Dr. Goodman. Taking steps to reduce stress in your life can be quite easy and enjoyable. Try some of the following:

Breathing exercises
Walking in natural settings
Meditation
Yoga
Spend time with friends
Use counselors or other health professionals to understand how you can become happier with yourself and find ways to enjoy every day
Or try these 10 Relaxation Techniques that Zap Stress Fast from WebMD

Use a Tool to Monitor Your Heart Health
Using a tool like iHeart to monitor your heart health on a regular basis. iHeart determines your Internal Age by measuring Aortic Pulse Wave Velocity, a measure of Aortic Stiffness and a proven indicator of heart and brain health. Using a device to monitor how your lifestyle choices are affecting your internal health will provide valuable insight as to what is working for your body, and what is not.

As noted in recent news, the symptoms of an uncommon type of heart attack known as spontaneous coronary artery dissection (SCAD)1 is dangerously easy to overlook, as few SCAD patients have any history of or risk factors for heart disease. SCAD is a leading cause of heart attacks in healthy women under 55; the average age of SCAD patients is 42.

ABC News recounts the stories of two women whose sudden heart attacks were triggered by SCAD.2 Five weeks after giving birth to a healthy baby girl, Maryn Cox suddenly developed troubling symptoms. “It felt like pressure, possibly gas; acid reflux, I wasn’t sure what it was. One of my arms went numb, I started getting nauseous; cold sweats, she says. The symptoms, while common, turned out to be SCAD, a condition few have ever heard of.

While SCAD is a cause of heart attack, its different from a heart attack caused by coronary artery disease. Essentially, SCAD occurs when the layers of your blood vessel wall tear apart from each other, trapping blood between the layers. As the blood pools and collects between the layers, your blood vessel gets choked off, killing heart muscle tissue downstream from the blockage, thereby triggering a heart attack.

Indeed, the No. 1 symptom of a heart attack is sudden death, and the same applies to SCAD. In essence, by the time recognizable symptoms of a heart attack occur, youre well on your way toward death, so early intervention is crucial.

Lightheadedness

Sweating

Radiating pain in your neck, back or jaw

Shortness of breath

Pain, tightness, pressure or discomfort in your chest (some women report feeling like their bra is suddenly too tight, even though they know its not)

Stomach pain

Fatigue

Pain radiating down one or both arms

For whatever reason, SCAD tends to be more common in women especially younger women, and following pregnancy although its a relatively rare condition overall. While the cause for SCAD is unknown, medical experts have theorized the gender difference may have something to do with hormonal variations. Common risk factors for SCAD include:

Being female (80 percent of SCAD patients are women)
Recently giving birth (20 percent of SCAD patients have recently given birth)
Underlying blood vessel conditions such as fibromuscular dysplasia (a condition that causes abnormal cell growth in the arteries)
Extreme physical exercise
Severe emotional stress
Best Treatment for SCAD Is Allowing Body to Heal Naturally
Because the underlying cause of SCAD is still unknown, the best course of treatment has been equally uncertain. However, according to a recent scientific statement by Mayo Clinic researchers, SCAD sufferers tend to benefit the most from conservative treatment, letting the body heal on its own.3

Dr. Sharonne Hayes, the Mayo Clinic cardiologist who since 2010 has dedicated herself to the study of SCAD (see videos above), says, It may seem counterintuitive, but we discovered that treating SCAD the same way we treat heart attacks due to atherosclerosis can cause further tearing and damage to the vessel. [T]he initial proper diagnosis is critical in guiding the care.”

The Mayo Clinic consensus statement is a significant step forward, providing health care providers with information about how to diagnose and treat SCAD. Importantly, their findings reveal that, in most patients who were not treated with a stent, the dissection in the blood vessel healed on its own within weeks or months.

In some patients, healing began within mere days. The statement also recommends a tailored cardiac rehabilitation program for patients, and stresses the importance of addressing mental health, as anxiety and depression tend to be quite common in SCAD patients.

Many Women Mistake Heart Attack Symptoms With Anxiety or Stress
In related research,4,5 researchers found women are less likely to report chest pain when having a heart attack. According to the authors, compared to men, women were more likely to perceive symptoms as stress/anxiety (20.9 percent versus 11.8 percent) but less likely to attribute symptoms to muscle pain (15.4 percent versus 21.2 percent). They were also more likely to use terms such as pressure, tightness or discomfort in the chest rather than referring to it as chest pain.

They also found that a significantly greater number of women reported their doctor did not think their symptoms were heart-related. Overall, 53 percent of female heart attack patients reported this, compared to just 37 percent of men.

Nearly 30 percent of women had actually sought medical help prior to being hospitalized with a heart attack, compared to just 22 percent of men. What these findings suggest is that both women and their doctors tend to misdiagnose or dismiss symptoms of heart attack, placing them at increased risk of death than men. As noted by the authors:

The presentation of [acute myocardial infarction] symptoms was similar for young women and men, with chest pain as the predominant symptom for both sexes. Women presented with a greater number of additional non-chest pain symptoms regardless of the presence of chest pain, and both women and their health care providers were less likely to attribute their prodromal symptoms to heart disease in comparison with men.

Top 6 Factors That Predict Your Heart Attack Risk
If you want to reduce your risk of a heart attack, you should absolutely pay attention to your diet and exercise habits. These, along with four other habits, are said to make young women more or less “heart attack-proof,” according to research published in the Journal of the American College of Cardiology.6 Women who adhered to all six guidelines lowered their heart disease risk by 92 percent. Based on these findings, the researchers estimated that more than 70 percent of heart attacks could be prevented by implementing the following:

1. A healthy diet discussed in my two most recent books Effortless Healing and Fat for Fuel

2. Normalizing your body weight (your waist-to-hip ratio being a more reliable risk predictor than body mass index, as it reflects your visceral fat deposits)

3. Getting at least 2.5 hours of exercise each week and moving regularly throughout the day

4. Restricting your TV watching to seven or fewer hours per week

5. Not smoking

6. Limiting alcohol intake to one drink or less per day

These results echo those of a 2014 study,7 which concluded that the following five healthy lifestyle strategies could prevent nearly 80 percent of first-time heart attacks in men. As noted by the authors, It is not surprising that healthy lifestyle choices would lead to a reduction in heart attacks What is surprising is how drastically the risk dropped due to these factors.”

A healthy diet
Being physically active (walking/bicycling ≥ 40 minutes/day and exercising ≥ one hour/week)
Maintaining a healthy waist circumference (waist circumference < 37.4 inches or 95 centimeters) Moderate alcohol consumption (10 to 30 grams/day) No smoking Tests to Evaluate Your Heart Disease Risk While SCAD is an exception, most heart attacks are caused by heart disease. Unfortunately, many are still evaluating risk based on the flawed cholesterol hypothesis. In reality, high cholesterol is not a significant risk factor for heart disease or heart attacks at all. As you evaluate your risk of cardiovascular disease, there are specific ratios and blood level values that will tell you much more than your total cholesterol numbers. The following tests will also give you a better assessment of your potential risk for heart attack or coronary artery disease: Cholesterol ratios: Your HDL to cholesterol ratio and triglyceride to HDL ratio are strong indicators of your risk. To calculate your HDL/cholesterol ratio, divide your HDL by your total cholesterol and multiply by 100. That percentage should ideally be above 24 percent. For your triglyceride/HDL ratio, divide your triglyceride total by your HDL and multiply by 100. The ideal percentage is below 2 percent. NMR LipoProfile: The size of your low-density lipoprotein (LDL) cholesterol is more important than your overall total LDL level. Large particle LDLs are not harmful to your health while the smaller, denser LDL particles may create problems as they squeeze through the lining of your arteries, oxidize and trigger inflammation. An NMR LipoProfile that measures the size of your LDL particles is a better assessment of your risk of heart disease than total cholesterol or total LDL. Fasting insulin level. Sugar and carbohydrates increase inflammation. Once eaten, they trigger a release of insulin, promoting the accumulation of fat and creation of triglycerides, making it more difficult for you to lose weight or maintain your normal weight. Excess fat around your midsection is one of the major contributors to heart disease.8 Your fasting insulin level can be determined by a simple, inexpensive blood test. A normal fasting blood insulin level is below 5 microunits per milliliter (mcU/ml) but, ideally, you’ll want it below 3 mcU/ml. If your insulin level is higher than 3 to 5, the most effective way to optimize it is to reduce net carbs, replacing them with higher amounts of healthy fats, including saturated fats. Fasting blood sugar level. Studies have demonstrated people with higher fasting blood sugar levels have a higher risk of coronary heart disease.9 In fact, when your fasting blood sugar is between 100 and 125 mg/dl, your risk of coronary artery disease is 300 percent higher than having a level below 79 mg/dl. Iron level. Iron creates an environment for oxidative stress, so excess iron may increase your inflammation and increase your risk of heart disease. An ideal iron level for adult men and non-menstruating women is between 40 and 60 nanograms per milliliter (ng/ml). You do not want to be below 20 ng/ml or above 80 ng/ml. Learn to Identify Heart Problems and Implement Heart Healthy Lifestyle Strategies Any time you experience any kind of chest pain or discomfort, its important to take it seriously and contact your doctor. Keep in mind that not everyone experiences chest pain or discomfort during a heart attack. Other signs and symptoms include: Upper body pain or discomfort in your arms, back, neck, jaw or upper stomach Shortness of breath Nausea Lightheadedness Cold sweats Youre far better off getting a diagnosis of heartburn than dying, which is the most common symptom of a heart attack. Your chances of survival are greater if you get emergency treatment quickly. Especially if youre a woman, be extra mindful of troublesome symptoms that might be heart related, as women are misdiagnosed far more often than men. You may even have to insist on a more in-depth evaluation by your doctor if he or she seems immediately dismissive. Last but not least, remember that heart attack prevention is primarily lifestyle related, as indicated by the studies above. In addition to the strategies mentioned earlier, consider: Reducing, with the plan of eliminating, grains and sugars in your diet. It is vitally important to eliminate gluten-containing grains and sugars, especially fructose. Also consume a good portion of your food raw. Replacing harmful vegetable oils and synthetic trans fats with healthy fats, such as olive oil, butter, avocado, organic pastured eggs and coconut oil (remember olive oil should be used cold only; use coconut oil for cooking and baking). Also make sure youre getting plenty of high-quality, animal-based omega-3 fats, such as krill oil. Eating more fermented foods. In addition to optimizing your intestinal microflora, which will boost your overall immunity, it will also introduce beneficial bacteria into your mouth. Poor oral health is another powerful indicator of increased heart disease risk. Optimizing your vitamin D levels, ideally through appropriate sun exposure as this will allow your body to also create vitamin D sulfate another factor that may play a crucial role in preventing the formation of arterial plaque. Ideally, incorporate high-intensity interval exercises into your fitness routine, as this will also optimize your human growth hormone production. One fast and easy way to boost your heart health is to do the Nitric Oxide Dump exercise, discussed and demonstrated in The Best Exercise for Aging Muscles. This three-minute exercise releases nitric oxide, which expands your blood vessels, increases blood flow and decreases plaque growth and clotting. Getting plenty of high-quality, restorative sleep. Practicing regular stress-management techniques. More Blog Posts You May Enjoy Pulse Wave Velocity – What It Is And Why It Matters. Aortic Stiffness – What It Is and Why It Matters Your Internal Organs Care For You. How Do You Care For Them? Let’s Talk About It. The Aorta Is Bigger Key to Your Internal Health Than You May Think Preventing Dementia – From 35 Years Old to 100 The Benefits of PQQ PQQ stands for pyrroloquinoline quinone. This compound was identified as an essential nutritional component in 1994. Eventually, it will be classified as a vitamin. It’s particularly important for the health of the mitochondria. “It appears that PQQ is really the spark of life,” Murray says. “Our mitochondria definitely require this compound to produce energy. It’s also critical in protecting the mitochondria from damage.” Mitochondrial DNA is quite prone to damage from free radicals and pro-oxidants. Most of the free radicals in the body are produced within the mitochondria themselves, which is why they’re so susceptible. The free radicals are an unavoidable artifact of burning food for fuel, and your food is ultimately metabolized in your mitochondria. PQQ has been shown to protect against this kind of damage. PQQ is found in minute quantities in food, but research shows that when taken in supplement form, you can dramatically boost your PQQ level and really see remarkable effects. While your mitochondria are susceptible to damage, they also have built-in repair and replication mechanisms. The key is to activate those mechanisms, which is what PQQ allows you to do. Murray explains: “Reactive oxygen species (ROS) are produced during energy production. There are mechanisms that the mitochondria use to protect itself. One of those mechanisms is PQQ. I know your audience is very familiar with the term “antioxidant.” The thing is everybody thinks all antioxidants are the same. They’re really not. You have to look at the type of pro-oxidant and free radical that is involved. You have to look at how many times an antioxidant can be used to really get a sense of how profound it is in protecting our cells. PQQ is really a profoundly effective antioxidant. Every time an antioxidant neutralizes a free radical, that’s called a catalytic conversion. Some antioxidants just aren’t used very often. For example, vitamin C is only capable of going through four catalytic conversions. That means after it’s used four times, it’s no longer effective as an antioxidant. The number of catalytic conversions that PQQ can be utilized for is in the realm of over 20,000 times It also plays a huge role in a process called mitochondrial biogenesis (regeneration of new mitochondria). It does a great job in killing off mitochondria that are not functioning properly and then stimulating the replication of the healthy mitochondria. It’s really a cellular regenerator. It does this through its action on mitochondria. This is really exemplified in studies that have looked at the influence of PQQ in enhancing brain function and brain connections, and forming new brain cells. That translates to just having your brain function at a much higher level.” The Role of Polyphenols for Health Before we go further, I want to remind you that indiscriminately suppressing free radicals with general antioxidants is typically not a good idea. Yes, free radicals are often considered damaging, but the same can be said for exercise. It too causes damage if done excessively without enough recovery. The key is moderation and balanced recovery. ROS are actually important biological signaling molecules. If you indiscriminately suppress their formation, you can interrupt profoundly important biologic pathways. So, there’s a fine balance to prevent damage. This is one of the reasons why I recommend focusing on your diet. When you eat a diet high in healthy fats, low in net carbs, with moderate amounts of protein, you naturally limit the production of ROS in the first place, which means you typically don’t need to worry about excessive damage taking place. Additionally, an alternative to using a potent antioxidant like PQQ is to use hormetic agents such as molecular hydrogen, CBD oil both of which activate the Nrf2 pathway and resveratrol (found in grape skins, for example). Hormetic agents are not antioxidants by themselves, rather, they induce oxidative stress on the system that causes your body to produce its own antioxidants. This helps ensure a more ideal balance of free radicals and antioxidants. As a quick side note, increasing Nrf2 a biological hormetic that upregulates superoxide dismutase, catalase and all the other beneficial intercellular antioxidants is helpful mainly because it lowers inflammation, improves your mitochondrial function and stimulates mitochondrial biogenesis. Both PQQ and berberine (discussed below) have a positive effect on Nrf2 expression. Murray weighs in on this subject, saying: “Flavonoids, polyphenols, are quite interesting to mitochondrial function. There’s wisdom in the body. There’s wisdom in nature. If we look at the way flavonoids are transported in the body, they are not transported in a free form. They are bound to either sulfur or glucuronic acid. In this bound form, they become inactive. This is really important because we want to make sure that when we take something that is getting delivered not only to the tissues but also to the cell and to the parts of the cell that really needs the greatest support. The latest science shows that when we ingest these polyphenols whether they come from grapes, berries, raw cacao or any of the other rich sources they are bound to glucuronic acid and they are inactive. But at sites of inflammation, sites of infection, or when cells aren’t functioning properly, the cells release an enzyme called glucuronidase. This liberates the flavonoid or polyphenol and allows that polyphenol to enter the cell, enter the mitochondria and affect change. This has been demonstrated with mitochondria. It causes mitochondria to experience stress. When the mitochondria experience that stress, it causes release of glucuronidase, and that ultimately leads to flavonoids entering in the mitochondria, protecting the mitochondria from free radical damage, and actually activating certain genomes that will allow the mitochondria to function much more efficiently and to reduce the inflammation and the stress.” PQQ Boosts Brain Health So, it’s important to get the right type of antioxidants and not just use a shotgun approach where you’re loading your body up with them. For health, you really need targeted support for key cellular compartments, especially your mitochondria. As for PQQ, Murray notes that PQQ is stored in your mitochondria, where it is used appropriately. “When you supplement with PQQ, it increases the number and the health of your mitochondria, which in turn increases the need for PQQ,” he says. Both animal and human studies using doses between 10 and 20 milligrams (mg) of PQQ shows significant improvement in mental processing and memory. One study using the Stroop test found PQQ in combination with Coenzyme Q10 (CoQ10) produced better results than either of these nutrients alone, so there appears to be some synergistic effects with CoQ10. (The Stroop test is where you’re looking at words spelling out various colors while the word itself is also colored. You’re supposed to name the color you see. The test is timed, which gives you an indication of your brain’s processing speed.) “A lot of times the energy production [in the brain] is turned down like a dimmer switch. What PQQ, CoQ10 and other mitochondrial enhancers do is they basically just brighten up the brain. They turn up that dimmer switch. They increase the energy production in the brain cells, so that they function more efficiently. That leads to better memory, better cognitive function and feeling better as well,” Murray says. “That’s what they’re showing with these clinical studies with PQQ. In regards to brain health, these studies have used a combination of [a daily dose of] 20 mg of PQQ with 300 mg of CoQ10.” I recommend using the reduced form of CoQ10, called ubiquinol, as it is more readily available for your body. It’s fat-soluble, so it’s best taken with a small amount of fat in your meal rather on an empty stomach. In addition to being a powerful antioxidant in its own right, CoQ10/ubiquinol also facilitates the recycling (catalytic conversion) of other antioxidants. PQQ Lowers Inflammation and Improves Blood Lipids Research looking at PQQs influence on energy metabolism and markers of inflammation showed a single dose was able to dramatically lower C-reactive protein, a marker for inflammation. Other studies have shown it lowers low-density lipoprotein (LDL) cholesterol on par with statins, but without any side effects. “I think the list of potential applications for PQQ is extremely long,” Murray says. “If you look at some of the metabolic effects of PQQ, they go well beyond improving mitochondrial function. PQQ can lead to activation of an enzyme called adenosine monophosphate-activated protein kinase (AMPK). This enzyme, I think, is really a molecular target for modern humans. As we age, the level of this enzyme drops. Certain dietary practices too much of the wrong types of fats, not enough of the good types of fats, not enough of the flavonoids, not enough of the metabolic enhancers and mitochondrial enhancers lead to a reduction in AMPK activity. Insulin resistance is probably the major cause of reduction in AMPK activity. This enzyme plays a huge role in body fat composition. In your body, it plays a huge role in inflammation [and] blood lipids. It’s not surprising with PQQ activating this enzyme that we see improved blood sugar control, we see excess body fat, particularly visceral fat, decline, and we see drops in LDL cholesterol.” How PQQ Helps Lower Risk of Parkinson’s and Alzheimer’s AMPK also stimulates mitochondrial autophagy (mitophagy) and mitochondrial biogenesis, as well as five other critically important pathways: insulin, leptin, mammalian target of rapamycin (mTOR), insulin-like growth factor 1 (IGF-1) and proliferator-activated receptor gamma co-activator 1-alpha (PGC-1α). According to Murray, it also increases nerve growth factor and helps protect against the type of oxidative stress that leads to Parkinson’s disease. One of the mechanisms by which it does this is by protecting against the self-oxidation of a gene called DJ-1, which is damaged by various compounds. When damaged, it leads to Parkinson’s disease. According to Murray, PQQ has been shown to be protective against every known inducer of damage to DJ-1, including mercury and other heavy metals, as well as a variety of neurotoxins. “[PQQ] protects against the development of alpha-synuclein, a protein associated with Parkinson’s,” Murray says. “It also protects the brain from the development of Alzheimer’s disease [via] multiple mechanisms, including protecting the formation of beta-amyloid [and] the damage that beta-amyloid can cause in the brain. It’s really far reaching. I think that PQQ is going to be a real superstar in the dietary supplement field. It’s really going to revolutionize natural therapies for many different health conditions. We highlighted its synergy with CoQ10. I think we’re going to learn that various cocktails of PQQ in combination with other compounds are going to produce better results than PQQ on its own. It makes a lot of sense when you start digging in and looking at how PQQ works, and how it’s synergistic with all these other wonderful compounds that we have available to us now.” The Benefits of Berberine Another beneficial and vastly underappreciated supplement is berberine. It has many of the same benefits as the diabetic drug metformin, but without the drawbacks and side effects. Historically, berberine-containing plants such goldenseal, goldthread, Oregon grape root and barberry have been used in the treatment of Type 2 diabetes, gastrointestinal infections, liver problems and a number of other health conditions. Berberine is an alkaloid, which tend to be stronger in their effect than the flavonoids. Flavonoids are neutralized fairly quickly in the body by binding to glucaronic acid or sulfur. Alkaloids circulate in two to three forms and therefore tend to be stronger. Like PQQ, berberine benefits mitochondrial function and is a powerful AMPK activator. “The research on berberine right now is really focusing on its ability to improve blood sugar control, to lower blood pressure and cholesterol. If this were a drug, it’ll hit big numbers, because it’s kind of a holy grail. The drug companies would love to have a drug that would hit that triad of high blood pressure, high cholesterol and Type 2 diabetes. There were 27 double-blind, placebo-controlled trials with berberine for those conditions. The results were on par with the individual drug for those three conditions (metformin, statins and blood pressure-lowering drugs) You’re looking at clinical trials involving thousands of patients now. The results show [berberine is] very safe [and] a very effective natural alternative to drugs used for these common conditions.” The typical dose is 500 mg of berberine two or three times daily. It’s best taken right before meals as it also helps improve digestion and will address parasitic infections in the gastrointestinal tract. Berberine is actually poorly absorbed by your body, and many of its benefits appear to be related to its beneficial impact on the gut microbiome, which we now know plays an important role in metabolism and even insulin sensitivity. In addition to its beneficial effects on blood pressure, cholesterol and blood sugar, berberine is also a powerful neuroprotector, in part by improving mitochondrial health and function. The Benefits of Mulberry Leaves and Grape Seed Extract Another plant that can help improve blood sugar control is mulberry leaves. Murray cites a study in which mulberry leaves were compared to glyburide, a Type 2 diabetes medication, and mulberry performed far better than the drug. In addition to improving blood sugar control, lowering A1C levels and improving fasting blood sugar levels, mulberry also increases the level of antioxidants in your blood and lowers both LDL and total cholesterol. “It just seems to work much better than the drug,” Murray says. “It’s just that there’s no money to advertise mulberry or mulberry extract. It’s really a very important approach I think. [Berberine and mulberry] are good answers for these epidemic conditions that people are suffering from out there, whether it’s high blood pressure, high cholesterol or diabetes.” Murray also cites research demonstrating the effects of grape seed extract on high blood pressure. Two double-blind studies found 300 mg of grape seed extract per day lowered blood pressure in people with mild to moderate hypertension, bringing them back into the normal range. “We’re not talking about a few points that we typically see with some of the natural approaches. We see dramatic clinically relevant reductions just by taking a simple dietary supplement,” he says. “My key message is that there are safe and effective alternatives [to drugs],” Murray says. “We use those safe and effective alternatives until the diet and lifestyle and attitude adjustments have a chance to take hold. But we don’t lose focus. We focus on those real key areas that really lead to the condition arising in the first place diet, lifestyle and attitude.” 12 Nutrients to Consume Daily Consume the following 12 nutrients daily to equip your body with the cancer-fighting tools it requires to prevent and treat cancerous growth. #1 Ursolic Acid Holy basil leaf Holy basil is a good source of ursolic acid, along with other common herbs such as lavender, peppermint, oregano, and thyme A dietary compound found in herbal medicines such as holy basil, as well as in the natural waxy coating of fruits like apples, ursolic acid has extraordinary anti-cancer potential. Ursolic acid has been shown to treat cancers of the skin, colon, breast, lung, cervix, prostate, esophagus, and pancreas. Specifically, ursolic acid reduced tumor size and distant organ metastasis of colorectal cancer cells, likely by blocking the expression of proteins needed for their survival, proliferation, and metastasis. Researchers are aware of ursolic acids ability to reduce inflammation-promoting enzymes despite not having a full understanding of all biological functions which ursolic acid affects. Reducing the levels of these enzymes is critical to blocking abnormal cell cycles and preventing the expression of genes which turn off cellular apoptosis. In other words, ursolic acid increases cancer cell apoptosis and prevents DNA replication, a typical characteristic of cancerous growth that would otherwise lead to metastasis. Increasing the ursolic acid content of your daily nutrient intake can inhibit tumors from forming in your body. Many health practitioners supplement with a dose of 150-300 mg ursolic acid 3 times daily for optimal benefits. This is much more than you could get from using apple peels and holy basil which have between 5-10 mg of ursolic acid per serving. Waxy apple peels and holy basil do have other phytonutrients that are beneficial for the bodys immune system, however, and shouldnt be discarded. #2 Piperine spoonful of black pepper Piperine is found in black pepper and is responsible for its pungent flavor Every year colorectal cancer kills more than 639,000 individuals worldwide. One of the major causes likely to blame for such a high statistic is a bacterium known as H. pylori, which invades the gastrointestinal lining of more than half of the worlds population and is carcinogenic. Known as the King of Spices, piperine a compound found in black pepper helps reduce the incidence of cancers relating to the stomach and breast. Piperine has traditionally been used to treat symptoms of cold and fever. Most recently it has gained attention for its cancer fighting properties. Direct research suggests that piperine has anti-inflammatory effects on H. pylori-induced gastritis and may potentially be useful in prevention of H. pylori-associated gastric carcinogenesis. Piperine appears to prevent H. pylori growth by preventing it from adhering to the gastrointestinal surface. Piperine has also been shown to target cancer stem cells of breast tumors in testing. As a result of piperines actions, the H. pylori bacterium cannot release toxins, cause stress, raise inflammation levels, and promote cancer growth. The antimutagenic factors which piperine induces may be due to its ability to prevent proteins from binding which would normally stimulate cancer formation. Add piperine to your daily diet by including freshly ground high quality black pepper in marinades, salad dressings, sauces, dips, and soups. #3 Lycopene blood oranges containing lycopene Lycopene is found in fruits and vegetables with red flesh such as blood oranges and pink watermelon Lycopene is a bioactive compound that destroys cancer cell activity. Foods rich in lycopene include red-fleshed colored fruits and vegetables such as tomatoes, watermelons, pink grapefruit, and even so-called blood oranges. In fact, red-fleshed sweet orange juice that contains high levels of beta-carotene and lycopene has been shown to have potential chemopreventive effects on leukemia cells in laboratory experiments. Consuming a lycopene-rich diet is as easy as snacking on watermelon on hot summer days, or adding a bowl of grapefruit to your yogurt in the winter. Add pulp back into your beverage when juicing citrus foods containing lycopene. Increase the bioavailability of lycopene in foods by simmering tomato skins before consumption and enjoy homemade pasta sauce and salsa. Lycopenes anti-cancer properties stem from its ability to increase cytotoxicity and apoptosis in cancer cells. This nutrient disrupts cancer stem cells communication signals which help a cancer cell to flourish and instead increases its risk of dying. Cancers which lycopene may be effective at preventing include cervix, colon, lung, and prostate cancer. If you are looking to avoid carbohydrates and stay on a ketogenic diet, you may want to consider supplementing with 30-50 mg of lycopene, 1-2 times daily. This is about the same amount you would get from eating 2 servings of organic tomato sauce. #4 Isothiocyanates Three-day-old broccoli sprouts Three-day-old broccoli sprouts contain 10-100 times higher levels of sulforaphane than a mature head of broccoli Isothiocyanates are derived from naturally occurring sulfur-containing compounds called glucosinolates. Cruciferous vegetables such as broccoli, cauliflower, kale, Brussels sprouts, wasabi, horseradish, mustard, radish, and watercress contain many types of glucosinolates, each of which forms a different isothiocyanate when hydrolyzed in our body. Isothiocyanates such as sulforaphane may help to prevent cancer by eliminating potential carcinogens and by enhancing production of so-called tumor suppressor proteins. In other words, consuming isothiocyanates through cruciferous vegetable consumption may decrease cancer risk although boiling and microwaving cruciferous vegetables is known to reduce the bioavailability of isothiocyanates. Depending on the particular vegetable, either consume raw (eg. broccoli sprouts and watercress) or lightly steam (eg. Brussels sprouts, kale, and cauliflower) to retain the most nutrients. Isothiocyanates promote detoxification, enhance immunity, activate cancer inhibiting agents, and prevent against tumor growth related to the breast, stomach, spleen, prostate, and colon. Isothiocyanates inhibit cancer in many ways. They: Prevent toxins from accumulating Prevent inflammation Stimulate antioxidant potential Increase healthy gut microflora and remove carcinogenic bacteria linked to stomach cancer Promote phase 2 enzymes which stimulate antioxidant powerhouses such as glutathione Increase Nrf2 signaling pathways known to block tumor formation You too can benefit from the many health benefits of isothiocyanates by adding them to your diet. Although cruciferous vegetables are excellent sources of these powerful compounds, it turns out their sprouts are far more powerful cancer fighting foods. For instance, did you know that cruciferous sprouts can contain up to 100 times more of the glucosinolate compounds needed for the body to produce isothiocyanates than an entire head of broccoli can provide?! If choosing to supplement with sulforophane, many health practitioners advise taking 300-600 mg, 1-2 times daily. This is especially useful for complementing treatment against hormone-sensitive cancers, as isothiocyanates are very good estrogen detoxifiers. #5 Curcumin Turmeric root next to bowl of powdered turmeric Turmeric is a member of the ginger family that has been used for centuries in traditional Ayurvedic and Chinese medicine Turmeric is a herbaceous perennial plant of the ginger family. The rhizomes of this plant are boiled, dried, and ground into a deep-orange-yellow powder that is used as a spice in Indian cuisine, for dyeing, and to impart color to mustard condiments. One active ingredient of this turmeric powder is curcumin. Curcumin has antioxidant, anti-inflammatory, and anti-cancer properties. Curcumin prevents chronic inflammation and can also decrease risk of cancer development. Curcumin regulates various factors and substances involved with cancer stem cells and manipulates multiple signaling pathways that are necessary for cancer formation. Curcumin has shown to target cancer cells by turning off factors which normally would suppress apoptosis, preventing angiogenesis which supplies nutrients and blood flow to cancer cells, and inhibiting tumor invasion and metastasis. The following types of cancers have been shown to be suppressed by curcumin: Non-Hodgkin lymphoma Leukemia Kidney Renal Bladder Brain Ovarian Liver Lung Colorectal Cervical Breast Prostate Many health practitioners recommend taking 500-1000 mg doses, 3-4 times daily with food. Curcumin should also be mixed with piperine from black pepper and taken with a fat-based meal for optimal absorption. #6 EGCG cup of green tea with EGCG for anti-cancer nutrition EGCG and other green tea antioxidants have been found to stop cancer cells from growing, kill cancer cells, and prevent the formation and growth of new blood vessels in tumors Epigallocatechin-3-gallate, also referred to as EGCG, is a polyphenol found in green tea. EGCG is linked to numerous health benefits including its ability to treat cancer. Did you know that sipping on green tea regularly can reduce your risk of breast, colon, prostate, and lung cancer? You could also make a green tea base instead of water to add to your smoothies. EGCG prevents cancer cells from multiplying, causing inflammation, and invading new tissue and it also interrupts cancer stem cells communication pathways. Researchers have found that EGCG inhibits critical proteins required for cancer cell survival from binding and shuts off mechanisms which induce cancerous cell growth. Matcha green tea is the most potent form of EGCG. One glass of Matcha is equivalent to 10 glasses of a commercial green tea in terms of its nutritional value and antioxidant content. One could also supplement with 400-800 mg of EGCG, 1-2 times daily. Always use this earlier in the day as it can be stimulating. One caveat is that green tea does reduce folate absorption. If using green tea daily, it is advisable to consume extra raw green vegetables (that are rich in folate) in salads or juices or to supplement with an extra 500 mg of methylfolate or calcium folinate. #7 Vitamin D3 (Cholecalciferol) Vitamin D3 bottle Vitamin D3 deficiency is one of the most common factors associated with the development of cancer Did you know that approximately 10,000 cancer cells are produced daily in your body and have the ability to invade, multiply, and spread to other areas? Vitamin D3 deficiency is one of the most common factors associated with the pathogenesis development) of cancer. Unfortunately, our lack of time spent outdoors in natural sunlight and the increase in use of synthetic drugs has lowered our bodys ability to absorb nutrients from the sun and vitamin D sources from food. Needless to say, proper intake of vitamin D3 daily is required for the prevention of cancer. Vitamin D3 has been shown in doses of 20,000 IU to act as an effective therapy in delaying the onset of cancer and alleviating systemic inflammation. Perhaps most vital for D3 daily intake is the production of GcMAF, a protein which inhibits cancer cells and boosts the immune systems natural response to invasive agents such as cancer. GcMAF can eradicate tumors completely but requires adequate vitamin D3 levels for its activity. Ideal levels for vitamin D3 (25-hydoxy vitamin D) are between 60-100 ng/ml with the ideal range between 80-100 ng/ml for individuals looking to prevent or slow cancer growth. As a general rule, take 1,000 IUs per 25 pounds (11.3 kg) of body weight to slowly raise your vitamin D levels into range or take 2,000 IUs per 25 pounds of body weight to quickly raise your vitamin D levels. Because vitamin D is a fat-soluble nutrient, it is important to take the supplement with a fat-based meal for optimal absorption. #8 Resveratrol grape skins are a high source of resveratrol While grape skins are one of the highest sources of resveratrol, its nearly impossible to get enough of this nutrient through diet alone Resveratrol is a natural phenol produced naturally by several plants in response to injury or when under attack by bacteria or fungi. Food sources of resveratrol include the skins of grapes (as well as wine made from grape skins), blueberries, raspberries, and mulberries. This phenolic compound has a profound ability to prevent and heal metabolic conditions such as cancer. It is designed to protect our cells from damage and assist in extending their lifespan and improving normal cells processes which cause repair. The cancer-protective properties of resveratrol have been shown to prevent and heal cancers related to the prostate, liver, colon, pancreas, skin, and various other organs. Adding a resveratrol supplement to your daily diet may be needed as getting enough of this cancer fighting nutrient solely from your diet is not possible given its low concentrations in foods and beverages. Patients combating cancer can take more than 200 mg of resveratrol daily. Non-cancer patients can take 20-100 mg of resveratrol every day to reap optimal anti-cancer benefits. #9 6-Gingerol The unique fragrance and flavor of ginger come from its natural oils the most important of which is gingerol which has been studied for its powerful anti-inflammatory and antioxidant effects The unique fragrance and flavor of ginger come from its natural oils the most important of which is gingerol which has been studied for its powerful anti-inflammatory and antioxidant effects Ginger is an excellent source of the phytonutrient 6-gingerol, which reduces nitric oxide production associated with inflammation and other cellular disturbances. 6-Gingerol protects against free radical damage and possesses powerful neuroprotective capabilities. Studies show that 6-gingerol stimulates antioxidant defenses and pharmacological pathways for healing. To get the benefits of 6-gingerol, try sipping on ginger in your tea, add it to meat marinades, shave on vegetable dishes and include in your recipes for coleslaw and salad dressings to improve the chemoprotective properties of your meals. It is also advisable to consume fermented ginger, which is commonly used in Asian dishes such as sushi and in the Korean dish kimchi. #10 Silymarin Silymarin the main active ingredient in milk thistle Silymarin is the main active ingredient in milk thistle. Silymarin is both an anti-inflammatory and antioxidant and is commonly used as a natural treatment for liver problems Also known as milk thistle, Silymarin is a flavonoid which protects against skin and colon cancer. This healing nutrient acts as a strong detoxifying substance able to promote the function of the liver, kidneys, and gastrointestinal tract. Silymarin has shown therapeutic potential in preventing and treating cancers of the skin, prostate, cervix, and breast. The ability of Silymarin to promote oxygenation to blood cells and increase enzymatic activity of antioxidants like glutathione and superoxide dismutase (SOD) are believed to contribute to its chemotherapeutic effects. Silymarin inhibits carcinogens from accumulating in organs of the body, which assists in detoxification processes and decreases the risk of cancerous cell growth. Lower your risk of developing cancer by supplementing your diet with 200-600 mg of milk thistle daily to prevent against toxic waste build up and inflammation. #11 Quercetin apples for anti-cancer nutrition Primary dietary sources of the antioxidant quercetin include citrus fruits, apples, onions, parsley, sage, tea, and red wine Quercetin is a dietary antioxidant found in fruits, vegetables, teas, and wine. Quercetin has been shown to specifically interfere with cancer stem cells by blocking communication to processes which stimulate free radical production. As a result, hazardous and cancer-stimulating free radicals such as reactive oxygen species are drastically reduced. Quercetin exhibits anti-cancer properties which improve the production of other antioxidant levels such as glutathione and SOD, thereby further preventing free radical damage and cancer growth. High doses of quercetin may be used to impair the expression of cancer stem cell-activating genes linked to leukemia. Quercetin can relieve inflammation and acts as an antihistamine due to its impact on lowering immune cell responses. Consuming organic apples (including the skin), red onions, green tea, raspberries, and dark colored tomatoes are great ways to increase quercetin in your diet and lower your risk of cancer. If choosing to supplement with quercetin, it is recommended to take 400-500 mg, 2-3 times per day. #12 Anthocyanins anthocyanin anti-cancer food The name anthocyanin is derived from cyan in Greek which means dark blue. The deep blue and purple colors of anthocyanins are created at the cellular level and provide sun protection for plants and us when we consume them Over 600 types of anthocyanins are found naturally in plants such as berries (especially bilberries), grapes, red cabbage, red onions, eggplant, tea, and specific varieties of oranges. Anthocyanins increase the function of genes which act to inhibit tumor growth pathways in cancer stem cells. Anthocyanins are also equipped to trigger apoptosis by manipulating cell signaling between cancer stem cells and tumors. Anthocyanins enable the body to naturally heal making them potentially useful in treating colorectal cancer, reducing breast cancer tumors, and limiting leukemia cells from spreading. These dietary components have the ability to control cancer stem cells which otherwise are uncontrollable. Anthocyanins enhance the productivity of genes which suppress tumors, induce apoptosis in colon cancer cells, and create dysfunction in leukemia cells. Consuming nutrient-dense, anthocyanin-rich foods can help to protect your body from developing cancer and fight already present tumors. Having a handful of organic blueberries or blackberries each day is a fantastic way to get more of these nutrients into your system. One of the best ways to get anthocyanins is to make fermented sauerkraut with red cabbage and red onions. The final product is rich in isothiocyanates, anthocyanins, and other sulfur compounds that boost glutathione and cancer stem cell-killing compounds. Committing to an Anti-Cancer Diet The solution to killing cancer stem cells is found in our diets. This is a resolution which must be committed to for the long-term. Plant-based diets rich in nutrients which fight chronic inflammation, slow cellular aging, stimulate normal cellular functioning and most importantly, target and destroy cancer stem cells is vital to living a cancer-free life. Shutting down the signaling pathways which stimulate pro-survival mechanisms in cancer stem cells is necessary to living a cancer-free life and can be accomplished with the 12 nutrients discussed in this article. So how do you plan to implement these nutrients into your lifestyle on a regular basis to give you and your family the best cancer protection?