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The Nutrition InvestigatorThe health and nutrition blog by Dr. Roc Ordman.

Dec 2018 long notes

by Roc (click here for full post)

Happy holidays. Here’s a ton of headlines to skim for ideas for a healthier new year!

Trying to find time to write essays, there are so many distractions. See index of all postings here.

*I mentioned the evidence that HIIT is the only scientifically investigated exercise.

I have now been doing it for 2 weeks! Cell Metab. 2017 Mar 7;25(3):581-592. Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.  HIIT reversed many age-related differences in the proteome, particularly of mitochondrial proteins; Timing – 30 sec intense; 4 min slow; 4 to 6 times in a row; 3 times a week. First month for beginners-2 ½ minutes slow, 20 sec intense, repeat 3x, cool down 2 min.

*the important inter-individual variability in sleep needs across the life cycle implies that there is no “magic number” for the ideal duration of sleep.

*community-dwelling adults with and without osteoporosis are rarely concerned or even not aware of the potential side effects of high or inappropriate doses of calcium intake. Some recent studies have revealed that excessive calcium intake might increase the risks of cardiovascular diseases.

Lactobacillus reuteri may change the microbiome to relieve autism! The Economist Dec 8 pg 76

Fasting to heal autoimmune disease  – A well referenced report.

Lactobacillus reuteri may change the microbiome to relieve autism! The Economist Dec 8 pg 76

Study of 26,000 people over 65 during 5 years! The people who took vitamin D and fish oil supplements had the same rate of cancer and cardiovascular disease as the control group. Science 30 Nov. pg 1016 – Investigator comment: Because of the metabolic role of those 2 nutrients, I continue to take them expecting health benefits unmeasured by the study like fewer colds and better moods.  HOWEVER, ASSOCIATION between vitamin D status and cognitive impairment in acute ischemic stroke patients a prospective cohort study shows benefit!  https://www.dovepress.com/article_42933.t95599563

PUBLIC RELEASE: 12-DEC-2018 Rutgers University and BioViva USA, Inc. join forces to create a vaccine against aging

“Approaches to restoration or stimulating immune function”. Full text at:
https://immunityageing.biomedcentral.com/articles/10.1186/s12979-017-0111-6

* Malnutrition is pervasive in hospitalized patients and older adults. Nutrition interventions were found to improve health and nutrition outcomes among community-dwelling adults.

*Metformin users have a lower incidence of age related diseases. A summary of appropriate metformin concentrations for in vitro studies is provided. Metformin has been shown to affect Complex I, AMPK, and glycerophosphate dehydrogenase to inhibit hepatic gluconeogenesis. Metformin-treated patients differ from diabetic patients treated with other drugs in terms of microbiota composition. Reshaping of the microbiota could explain the anti-hyperglycaemic and pro-longevity properties of metformin.

Pleiotropic effects of metformin: Shaping the microbiome to manage type 2 diabetes and postpone ageing https://www.sciencedirect.com/science/article/pii/S1568163718301855

*Parkinson and stroke nerve replacement by converting astrocytes to neurons – done successfully in mice – Science pg 736

*Bredesen protocol and biochemistry of reversing cognitive decline – A collection of many articles related to Alzheimer’s

*A wonderful study by Dr. Bruce Ames names vitamin/mineral (V/M) deficiencies for short term health, and a new list of V/M he believes are necessary for long term health.
The following numbers are given as examples of the high percentages of the United States population ingesting V/M quantities below the EAR (including fortifications and supplements): vitamin D, 70%; vitamin E, 60%; magnesium, 45%; calcium, 38%; vitamin K, 35%; vitamin A, 34%; vitamin C, 25%; zinc, 8%; vitamin B6, 8%; folate, 8%. These V/M have two effects: on short-term survival and on long-term health. Besides the examples of vitamin K and selenium as being both essential and longevity V/M, three additional examples of V/M that have both effects are vitamin D, marine omega-3 fatty acids (DHA/EPA), and magnesium.
A conditional vitamin is synthesized by the body, but not at a level that is sufficient to optimize metabolism. Choline was the first example of a conditional vitamin (44): only 11% of women achieve the recommended intake and the average intakes for the population are half to two-thirds of this recommendation (45); severe choline deficiency results in DNA strand breaks in rodents, alterations to epigenetic markers and histones, and affects brain development (46–48).  Taurine (2-Aminoethanesulfonic Acid). Taurine is another ex- ample of a conditional vitamin because it is synthesized by ani- mals (including humans), but not in sufficient amounts. It has been shown to be important in preventing numerous health problems, such as CVD, brain function, diabetes, and mitochondrial dis- eases, as summarized below.
Putative Longevity Vitamins: Ergothionine, Pyrroloquinoline Quinone, Queuine, Carotenoids. Eventually, the age of preventive medicine will take into consid- eration the major effects of V/M components, in addition to genetic factors.
I think that we are in the middle of a disease catastrophe due to vitamin D deficiency; flawed papers have delayed the acceptance of adequate vitamin D fortification and supplementation which would save millions from cancer, disease and death.

READER COMMENT: I’m writing you on behalf of Rehab.Help.org, an organization dedicated to empowering people on their journey of recovery from substance abuse. If you have a substance abuse challenge, you might contact them.

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