Americans spend over $34 billion on alternative medicine each year.1 The bulk of this expense goes toward nutritional supplements. As the supplement market continues to expand, questions about vitamin use persist: “Do you really need 12 different supplements a day? If you eat relatively healthy, including fresh fruits and vegetables in your diet, shouldn’t that be enough?”

Here are four main reasons to consider taking supplements:

1. Nutrient-Deficient Diet

Many Americans neglect eating the most nutrient-rich foods, such as fresh fruits, vegetables, nuts, seeds, and whole grains, which are needed for the body to stay healthy. Instead, most individuals eat processed, easy-to-grab foods that are high in calories and low in nutrition. It is understandable that most Americans are nutritionally deficient, when the two main vegetables in their diet are tomatoes and potatoes in the form of ketchup and French fries.2

According to a National Health and Nutritional Survey, the majority of Americans fall short on nutrition. This survey reported that on average, Americans consume fruits and vegetables only 1–2 times per day. Not surprisingly, approximately 10% or less of the population met the USDA guideline of eating a minimum of five servings of fruits and vegetables a day.3-5

2. Quality of Food

The nutritional content of our food has significantly changed over the years. Unless you have your own garden, most likely you rely on commercial agriculture for fruits and vegetables.6,7 In the post-World War II era, commercial farmers discovered that healthy-looking, colorful crops could be produced with less effort by replacing standard mulch and manure fertilizers with nitrogen (N), phosphorus (P), and potassium (K) fertilizer. Over time, the NPK fertilizer yielded crops that were deficient in many other essential micronutrients.

If the nutrients are deficient in our soil, they will be deficient in our foods. It may not be coincidental to note that these changes have paralleled a sharp rise in many chronic degenerative diseases, including heart disease, diabetes, and cancer. Nutrient-deficient food has also contributed to sub-clinical nutritional deficiencies that affect the world population.8

The change in the modern diet from a hunter-gatherer has also had an impact on health. A diet higher in cereal grains has become a double-edged sword. While providing food and calories for a growing world population, the change has led to a decrease in the actual ratios of highly nutritious foods to less dense nutrition being consumed. Increasing carbohydrates and decreasing protein, vitamins, minerals, and macronutrients that were once readily consumed has resulted in poorer health. In most parts of the world, wherever a cereal-based diet has replaced a primarily animal-protein diet, there is a noted reduction in stature, an increase in infant mortality, anemia, incidence of infectious disease, bone disorders, and cavities, plus a decrease in life span.9

Furthermore, as foods are processed, the nutrients are stripped down further. This makes foods that seem healthy truly devoid of nutritional value. Commercial milling of cereal grains removes the bran and germ from the starchy endosperm, the latter being what is ground into flour. This process reduces the amount of vitamins, minerals, and fatty acids.10 And by removing the fatty acid content from the flour, any resulting bread will last longer on a store shelf, passing itself off as food but really offering little health value.

3. Varied Nutritional Needs

When it comes to nutritional requirements, what your body needs is determined on an individual basis. The recommended dietary allowances (RDAs), developed back in the 1940’s when our food and soil were very different, are an overall guideline to follow. It is truly impossible for the RDA estimate to meet the needs of every individual. In 2004 a study showed that in order to improve weight loss in adults, protein levels above the RDA would be necessary, depicting the RDA levels as inadequate.11 Therefore, supplementation may be needed to replenish specific nutritional shortfalls.

4. Antioxidant Protection

Our environment bombards us with an increasingly high level of oxidative stress. Oxidative stress comes from air and water pollution, consumption of fats and fried foods, diets high in sugar, smoking, alcohol, illegal drugs, medications, sleep deprivation, emotional stress, and excessive exercise.

The accumulation of oxidative stress leads to chronic diseases, including cancer. We know that cancer is a preventable disease that requires long-term lifestyle commitments to better habits. Pharmaceutica Research in 2008 reported that 1 million Americans and more than 10 million people worldwide were expected to be diagnosed with cancer. Of those figures, only 5–10% of all those cancers will have been caused by genetic defects whereas 90–95% of them are rooted in environment and lifestyle. The report goes further stating that tobacco will account for 25–30% of cancer deaths; diet will be related to 30–35%; and infections will likely cause 15–20%. The remaining cancer deaths would be due to environmental pollutants, stress, radiation, and other factors.12

According to former U.S. Surgeon General, Dr. C. Everett Koop, our current dietary practices contribute to many of these chronic diseases:

The preponderance of the evidence … substantiates an association between dietary factors and rates of chronic disease. In particular, the evidence suggests strongly that a dietary pattern that contains excessive intake of foods high in calories, fat (especially saturated fat), cholesterol, and sodium, but that is low in complex carbohydrates and fiber, is one that contributes significantly to the high rates of major chronic diseases among Americans. It also suggests that reversing such dietary patterns should lead to a reduced incidence of these chronic diseases.13

While supplements help maintain nutrient levels and provide greater protection from chronic ailments, don’t expect them to counterbalance a diet of fried, sugar-laden foods. A balanced diet, exercise, and supplements are essential to a healthy lifestyle, as the body needs all the help it can get to sustain energy, immunity, cognitive function, and overall health.

Preventative Medicine Clinic is located at 1245 NW Galveston in Bend, Oregon and can help you plan for health success.

References

1. Horrigan BJ. Americans spent $33.9 billion out-of-pocket on CAM. Explore (NY). 2009 Nov-Dec;5(6):324-5. Retrieved on August 12, 2013 from http://nccam.nih.gov/news/2009/073009.htm
2. USDA. Economic Research Service. Retrieved on August 12, 2013 from http://www.ers.usda.gov/topics/crops/vegetables-pulses/potatoes.aspx
3. Centers for Disease Control and Prevention (CDC). State-specific trends in fruit and vegetable consumption among adults — United States, 2000-2009. MMWR Morb Mortal Wkly Rep. 2010 Sep 10;59(35):1125-30.
4. State Indicator Report on Fruits and Vegetables 2013. Retrieved on August 12, 2013 http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf
5. State Indicator Report on Fruits and Vegetables 2009. Retrieved on August 12, 2013 http://www.cdc.gov/nutrition/downloads/StateIndicatorReport2009.pdf
6. Esther G. Dirt Poor: Have Fruits and Vegetables Become Less Nutritious? Because of soil depletion, crops grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. Sci Am. April 27, 2011. Retrieved on August 12, 2013 http://www.scientificamerican.com/article.cfm?id=soil-depletion-and-nutrition-loss&print=true
7. Davis DR, et al. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004 Dec;23(6):669-82.
8. Serdula M, et al. Flour fortification with iron, folic acid, vitamin B12, vitamin A, and zinc: Proceedings of the Second Technical Workshop on Wheat Flour Fortification. Food Nutr Bull. 2010;31(1 Suppl):3S-96S.
9. Cordain L. Cereal Grains: Humanity’s Double-Edged Sword. World Rev Nutr Diet. Basel, Karger, 1999, vol 84, pp 19–73.
10. Slavin J. Grain Processing and Nutrition. Crit Rev Food Sci Nutr. 2000 Jul;40(4):309–326. Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S.
11. Anand P, et al. Cancer is a Preventable Disease that Requires Major Lifestyle Changes.Pharm Res. 2008 September;25(9):2097–2116.
12. Koop CE. The Surgeon General’s Report on NUTRITION AND HEALTH Summary and Recommendations 1988 U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Public Health Service DHHS (PHS) Publication No. 88-50211. Retrieved August 13, 2013 http://profiles.nlm.nih.gov/ps/access/NNBCRT.ocr

Hormone imbalances can occur in men and women of almost any age.1 A variety of factors can be related to these imbalances, including high insulin levels from diets high in refined foods and sugar, exposure to environmental toxins (xenoestrogens), high consumption of hydrogenated fats, and lack of physical activity leading to weight gain.2-5

Age is also a factor in reduced levels of hormones, creating feelings of imbalance in everyday pursuits. For example, testosterone levels in women begin going down after age 20. By age 40 a woman’s testosterone level will be half of what it was when she was 20 years old. This is why getting hormone levels checked even while in your 20′s may be necessary if you aren’t feeling yourself. For women between the ages of 40–60, testosterone levels can remain pretty constant. After menopause testosterone declines once again.1

How can you help hormones maintain balance?

Diet

The food you choose to eat can have a major impact on your health. If your diet is high in sugar, processed carbohydrates, hydrogenated fats, genetically modified foods, and conventional beef, dairy, and poultry, then you are more susceptible to obesity and all the associated diseases, plus an increase in hormone imbalances.6-11 It’s important to maintain a healthy weight, as storing excess fat can lead to hormone imbalances and an increase in stored environmental toxins. Toxins have a negative impact on overall health and should be avoided at all ages of life, especially during pregnancy where the developing baby can carry the negative impact the rest of its life.12-15

Exercise

Physical activity is important to hormone balance, not to mention overall health and a good mental state. Exercise helps to keep cortisol levels low and also helps maintain hormone balance by reducing the level of cortisol in the body and sustaining serum insulin levels. Cortisol levels can become significantly high when the body is experiencing stress, either real or imagined.17 Exercise helps counter the effects of stress and regular moderate exercise can lower cortisol levels.18-20 Moderate exercise for 30 to 60 minutes each day can have a profound effect on hormone balance.21-23

Bioidentical Hormones

Bioidentical hormone replacement therapy (BHRT) can balance hormone levels that become upset or deficient through lifestyle habits and aging. Unlike conventional HRT, BHRT is derived from plant sources and structured similarly to hormones circulating in the body.24-26 Since the Bioidentical hormones are recognized in the body, they are effectively assimilated and used. BHRT replenishes the body with the healthy hormone levels your body needs to function optimally. Forms of BHRT include progesterone, estrogen, and testosterone.

Blood tests are taken to determine hormone levels. If there is a deficiency or imbalance, BHRT is recommended to safely balance hormone levels. Restoring hormone balance can provide greater protection from chronic diseases and alleviate menopausal symptoms. Saliva testing of hormonal levels is used by some practitioners, but peer-reviewed studies from saliva testing are not nearly as prevalent. Serum hormone studies show the ideal levels to reduce the risk of heart disease and some cancers.

Compounding pharmacies specialize in producing BHRT. Doses are determined on an individual basis and available in different administrations (topical, oral, sublingual, etc.). A few studies show that topical BHRT has a better safety profile than the orthodox oral HRT.27-29 It is important to note that most physicians are not trained in prescribing BHRT and they may be unfamiliar with the medical literature that supports this treatment. Fortunately, there are physicians specializing in age-management medicine who can help you determine which BHRT treatments are best for you.

References

1. Rohr U. The impact of testosterone imbalance on depression and women’s health.Maturitas. 41 Suppl. 1 (2002) S25–S46.
2. Ruano M, et al. Morbid obesity, hypertensive disease and the
   renin-angiotensin-aldosterone axis. Obes Surg. 2005 May;15(5):670-6.
3. Masi AT, et al. Neuroendocrine, immunologic, and microvascular systems interactions in rheumatoid arthritis: physiopathogenetic and therapeutic perspectives. Semin Arthritis Rheum. 1999 Oct;29(2):65-81.
4. Nadal A, et al. The pancreatic beta-cell as a target of estrogens and xenoestrogens: Implications for blood glucose homeostasis and diabetes. Mol Cell Endocrinol. 2009 May 25;304(1-2):63-8.
5. Park SH, et al.  Cell growth of ovarian cancer cells is stimulated by xenoestrogens through an estrogen-dependent pathway, but their stimulation of cell growth appears not to be involved in the activation of the mitogen-activated protein kinases ERK-1 and p38. J Reprod Dev. 2009 Feb;55(1):23-9.
6. Kochan Z, et al. [Dietary trans-fatty acids and metabolic syndrome]. Postepy Hig Med Dosw (Online). 2010 Dec 27;64:650-8.
7. Biswas M, et al. Reduced total testosterone concentrations in young healthy South Asian men are partly explained by increased insulin resistance but not by altered adiposity. Clin Endocrinol (Oxf). 2010 Oct;73(4):457-62.
8. Kelly DM, et al. Testosterone: a metabolic hormone in health and disease. J Endocrinol. 2013 Apr 29;217(3):R25-45.
9. Pimentel GD, et al. Intake of trans fatty acids during gestation and lactation leads to hypothalamic inflammation via TLR4/NFκBp65 signaling in adult offspring. J Nutr Biochem. 2012 Mar;23(3):265-71.
10. Collison KS, et al. Effect of trans-fat, fructose and monosodium glutamate feeding on feline weight gain, adiposity, insulin sensitivity, adipokine and lipid profile. Br J Nutr. 2011 Jul;106(2):218-26.
11. Duque-Guimarães DE, et al. Early and prolonged intake of partially hydrogenated fat alters the expression of genes in rat adipose tissue. Nutrition. 2009 Jul-Aug;25(7-8):782-9.
12. Lang IA, et al. Association of urinary bisphenol A concentration with medical disorders and laboratory abnormalities in adults. JAMA. 2008 Sep 17;300(11):1303-10.
13. Markowski VP, et al. Tissue-specific and dose-related accumulation of arsenic in mouse offspring following maternal consumption of arsenic-contaminated water. Basic Clin Pharmacol Toxicol. 2011 May;108(5):326-32.
14. Blüher M. Adipose tissue dysfunction contributes to obesity related metabolic diseases.Best Pract Res Clin Endocrinol Metab. 2013 Apr;27(2):163-77.
15. Silva AP, et al. Dietary fatty acids early in life affect lipid metabolism and adiposity in young rats. Lipids. 2006 Jun;41(6):535-41.
16. Eliakim A, Nemet D. Exercise training, physical fitness and the growth hormone-insulin-like growth factor-1 axis and cytokine balance. Med Sport Sci. 2010;55:128-140.
17. Turakitwanakan W, et al. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1:S90-5.
18. Broocks A, et al. Effect of aerobic exercise on behavioral and neuroendocrine responses to meta-chlorophenylpiperazine and to ipsapirone in untrained healthy subjects.Psychopharmacology (Berl). 2001 May;155(3):234-41.
19. Marc M, et al. Plasma cortisol and ACTH concentrations in the warmblood horse in response to a standardized treadmill exercise test as physiological markers for evaluation of training status. J Anim Sci. 2000 Jul;78(7):1936-46.
20. Scerbo F, et al. S. Effects of exercise on cravings to smoke: the role of exercise intensity and cortisol. J Sports Sci. 2010 Jan;28(1):11-9.
21. Hill EE, et al. Exercise and circulating cortisol levels: the intensity threshold effect. J Endocrinol Invest. 2008 Jul;31(7):587-91.
22. Cust AE. Physical activity and gynecologic cancer prevention. Recent Results Cancer Res.2011;186:159-85. doi: 10.1007/978-3-642-04231-7_7.
23. Haff GG, et al. Force-time curve characteristics and hormonal alterations during an eleven-week training period in elite women weightlifters. J Strength Cond Res. 2008 Mar;22(2):433-46.
24. Watt PJ, et al. A holistic programmatic approach to natural hormone replacement. Fam Community Health. 2003 Jan-Mar;26(1):53-63.
25. Mahmud K. Natural hormone therapy for menopause. Gynecol Endocrinol. 2010 Feb;26(2):81-5.
26. Francisco L. Is bio-identical hormone therapy fact or fairy tale? Nurse Pract. 2003 Jul;28(7 Pt 1):39-44, table of contents.
27. Eilertsen AL, et al. The effects of oral and transdermal hormone replacement therapy on C-reactive protein levels and other inflammatory markers in women with high risk of thrombosis. Maturitas. 2005 Oct 16;52(2):111-8.
28. Kurtay G, et al. A comparison of effects of sequential transdermal administration versus oral administration of estradiol plus norethisterone acetate on serum NO levels in postmenopausal women. Maturitas. 2006 Jan 10;53(1):32-8.
29. Lazzeroni M, et al. The effect of transdermal estradiol or oral conjugated oestrogen and fenretinide versus placebo on haemostasis and cardiovascular risk biomarkers in a randomized breast cancer chemoprevention trial. Ecancermedicalscience. 2008;2:67.

Do you feel like the weight of gravity is setting in? You keep telling yourself, that you’re too young to feel old, but your aching muscles, sore joints, and decreased energy tell you otherwise.

What are some key factors to feeling old?

• Oxidative stress from diets high in sugar and processed foods
• Inflammation from diets high in hydrogenated oils
• Raised cortisol levels from poorly managed stress
• Overuse of prescription drugs
• Dehydration and large amounts of soda consumption
• Sleep deprivation
• Low thyroid function
• Hormone imbalances

While life expectancy for humans has increased, for many individuals the quality of life has decreased. According to the World Health Organization, the United States ranks 37th in the world when it comes to overall health.1 More Americans are experiencing obesity, heart disease, cancer, and diabetes. Surprisingly, women in other countries do not suffer from symptoms of hormonal imbalance to the extent that American women experience PMS, endometriosis, fibroid tumors and menopausal symptoms.

Why do Americans suffer more from health ailments? A key factor is found within hormonal imbalances. For women, an extremely common hormone imbalance is “estrogen-dominance.”

Estrogen-dominance

Severe symptoms of menopause, PMS, heavy menstrual bleeding, and endometriosis, as well as the progression of fibroid tumors and cancer, can all be related to estrogen-dominance.2,3,4Estrogen is a primary hormone found in men and women. While it is necessary for cardiovascular health, reproduction, bone development, and cognitive function, an excessive amount of estrogen can cause health problems.

How does estrogen-dominance develop? Obesity can be a major factor in estrogen-dominance, as estrone (a form of estrogen) is stored in fat cells.5 Another source can be found in compounds known as PCBs, BPAs, and Phthalates.6 These materials contain xenoestrogens (estrogen-like chemicals) that can be found in plastics, petroleum-based products, and household cleaning supplies. Xenoestrogens can also be found in herbicides, pesticides, and insecticides that are used on our food supply. These compounds can cause significant health ailments, including estrogen-related cancers.7 The high-fat, western diet that is based on refined, processed foods and saturated animal fats can also contribute to estrogen-dominance.8

While obese men store more estrone, they typically aren’t affected with estrogen-dominance. However, men can experience testosterone deficiency as they age, which can lead to increased body fat, low libido, mood imbalances, fatigue, and cardiovascular ailments.9

If you have concerns about hormone imbalances, you can check your hormone levels with simple blood tests. A hormone imbalance or deficiency can be safely and effectively treated with bioidentical hormone replacement. Maintaining healthy hormone levels can help restrain significant health problems, including cardiovascular disease, cancer, diabetes, obesity, depression, and menopausal symptoms.10,11,12

References

1. Murray CJ, Frenk J. Ranking 37th – measuring the performance of the U.S. health care system. N Engl J Med. 2010 Jan;362(2):98-99.
2. Ashby J, Tinwell H, Plautz J, et al. Lack of binding to isolated estrogen or androgen receptors, and inactivity in the immature rat uterotrophic assay, of the ultraviolet sunscreen filters Tinosorb M-active and Tinosorb S. Regul Toxicol Pharmacol. 2001;34(3):287–291.
3. Bentrem D, Fox JE, Pearce ST, et al. Distinct molecular conformations of the estrogen receptor alpha complex exploited by environmental estrogens. Cancer Res. 2003;63(21):7490–7496.
4. Kubista E. [Diagnosis and therapy of fibrocystic breast disease]. Zentralbl Gynakol. 1990; 112(17):1091–1096.
5. Turner N. The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer. New York, NY: Rodale;2009.
6. Tapiero H, Ba GN et al. Estrogens and environmental estrogens. Biomed Pharmacother. 2002 Feb;56(1):36–44.
7. Fucic A, Gamulin M, Ferenic Z, Katic J, et al. Environmental exposure to xenoestrogens and oestrogen related cancers: reproductive system, breast, lung, kidney, pancreas, and brain. Environ Health. 2012 Jun;11(1):S8.
8. Hall DC. Nutritional influences on estrogen metabolism. Applied Nutritional Science Reports. 2001:1-8.
9. Watt PJ, Hughes RB, et al. A holistic programmatic approach to natural hormone replacement. Fam Community Health. 2003;25(1):53-63.
10. Walsh B and Schiff I. Menopause. In Principles and Practice of Endocrinology and Metabolism. New York : Lippincott, Williams and Williams;2001.
11. Cameron DR , Braunstein GD. Androgen replacement therapy in women. Fertil Steri. 2004;82(2):273-289.
12. Formby B, Wiley TS. Progesterone inhibits growth and induces apoptosis in breast cancer cells: inverse effects on Bcl-2 and p53. Ann Clin Lab Sci. 1998;28(6):360–369.

Hormone replacement therapy (BHRT) has been around for many years as a way to help women relieve menopausal symptoms. Yet, HRT has been a confusing topic for medical professionals and patients. The debate over the safety of HRT has been questioned since the Women’s Health Initiative study in 2002, which showed the therapy could have greater health risks than benefits.1,2

To clarify this study, researchers found that women taking Prempro (a combination of Premarin and Progestin) significantly increased breast cancer, heart attack, and stroke risks. Due to the chemical makeup of these synthetic treatments, they can have negative effects on the body. Fortunately, there are alternatives to conventional BHRT. Bioidentical hormones are another method for treating menopause and hormonal imbalances. This form of HRT comes from natural compounds and contains a molecular structure that is identical to hormones found in the body. The body uses BHRT the same way it uses hormones naturally produced in the body.

Hormones in the body are vital messengers that communicate between body tissues. When hormone levels become unbalanced or decrease, they can leave you feeling exhausted, irritable, depressed, and wear on your physical and mental abilities. If they stay unbalanced for too long, they can lead to greater health risks, including cardiovascular disease, osteoporosis, cognitive ailments, and certain forms of cancer.3,4

When should you consider taking BHRT?

There are different reasons to consider BHRT, but it is most commonly used for menopause or significant hormone imbalances. The need for HRT can be clearly defined through simple blood tests to determine your hormone levels.

Menopause – Symptoms of menopause are a common frustration among middle-aged American women. Menopause can be recognized with the development of hot flashes, night sweats, sleep disturbances, depression, mood swings, low libido, fatigue, vaginal dryness, poor concentration, and unexplained weight gain.5

PMS – The main cause of PMS is too much estrogen and not enough progesterone. PMS symptoms can be characterized with mood swings, bloating, heavy bleeding, breast tenderness, acne, migraine headaches, severe menstrual cramps, and fatigue. Women who have PMS are more susceptible to postpartum depression. Progesterone levels that are significantly high during pregnancy decrease rapidly after women deliver a baby, which can lead to postpartum depression.6

Andropause – Andropause is similar to menopause, but it affects men. It is mostly recognized through low libido, but other symptoms may include fatigue, increased irritability, loss of motivation, abdominal weight gain, decreased strength, and even occasional hot flashes. This can all be associated with a decrease in testosterone levels. Low testosterone levels can leave men more prone to cardiovascular disease and prostate cancer.7

Supplementing with bioidentical hormone replacement therapy can restore and balance hormone levels to increase quality of life and offer greater protection against various chronic diseases.

References

1. Rossouw E. Anderson GL, Prentice RL, et al. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women’s Health Initiative randomized controlled trial, JAMA. 2002;288:321–333.

2. Gambrell RD. The Women’s Health Initiative reports: Critical review of the findings. The Female Patient. 2004; 29:25-41.

3. Holtorf K. The bioidentical hormone debate: are bioidentical hormones (estradiol, estriol, and progesterone) safer or more efficacious than commonly used synthetic versions in hormone replacement therapy? Postgrad Med. 2009 Jan;121(1):73-85.

4. Formby B, Wiley TS. Progesterone inhibits growth and induces apoptosis in breast cancer cells: inverse effects on Bcl-2 and p53. Ann Clin Lab Sci. 1998; 28(6): 360–369.

5. Newton KM, Buist DS, Keenan, NL, Anderson LA, LaCroix AZ. Use of alternative therapies for menopause symptoms: results of a population-based survey. Obstet Gynecol. 2002 Jul;100(1):18-25.

6. Pearlstein T, Howard M, Salisbury A, Zlotnick C. Postpartum depression. Am J Obstet Gynecol. 2009 Apr;200(4):357-364.

7. Hoffman MA, DeWolf WC, Morgentaler A. Is low serum free testosterone a marker for high grade prostate cancer? J Urol. 2000 Mar; 163(3):824-827.

The Alzheimer’s Association has estimated that the incidence of Alzheimer’s disease in the United States will more than double in the next 40 years. Currently 5.2 million Americans suffer from Alzheimer’s, but 13.8 million Americans are expected to by 2050. As a result, medical costs will increase to more than $1.2 trillion per year by 2050.1 And the cumulative costs for Alzheimer’s care from 2010 to 2050 is estimated to exceed $20 trillion.2

What can be done to prevent cognitive decline?

Reduce Abdominal Fat

Your belly affects your brain? It may seem like an odd connection, but a recent study conducted on more than 700 middle-aged subjects found that obesity lowered total brain volume in healthy middle-aged individuals. Lower total brain volume has been linked to the development of dementia and Alzheimer’s later in life. The findings, published in the Annals of Neurology, suggested that insulin resistance and BMI did not correlate to dementia, but visceral abdominal fat was significantly related.3

Exercise

Everyone knows that exercise is good for us and we should be exercising regularly. It has been shown to help combat heart disease, high blood pressure, diabetes, depression, sleep disorders, and many circulatory issues.4-7 But, did you know physical exercise can actually improve how the brain functions? Studies are increasingly demonstrating that exercise can improve memory and processing speed, and even slow down cognitive impairment.8-16Based on the accumulation of evidence, regular exercise will soon be prescribed even to prevent  Alzheimer’s disease.17 Evidence is also mounting regarding exercise and its beneficial effects on Parkinson’s disease.18,19

Listen to Music

According to a study conducted at Boston University School of Medicine, Alzheimer’s patients can remember verbal information significantly better when it is set to music. Alzheimer’s patients and healthy older adults were recruited to listen to spoken words or words set to music. The results indicated Alzheimer’s patients were more accurate on memory tests when the words were set to music. Healthy older adults did not derive any significant benefits from listening to musical words. It was concluded that Alzheimer’s patients had significant memory improvements because music improved brain processes that function at a slower rate when Alzheimer’s is present.20 Two years later, more research also backed up the use of music in treating Alzheimer’s.21

Drink Blueberry Juice

Blueberries are loaded with health promoting phytochemicals, which have antioxidant and anti-inflammatory properties. Polyphenols and anthocyanins can slow decline in memory function by increasing cognitive signals and assisting glucose metabolism in the brain. Researchers found that individuals with memory decline showed significant improvement in learning and memory tests when they consumed 2 ½ cups of blueberry juice every day for 12 weeks.22

Polyphenols found in berries (especially the berries’ flavonoid content) have been associated with improvement in neuronal functioning with aging and cogntion. Concord grape juice has a variety of polyphenols including anthocyanins and flavonols. A 2012 study published in theJournal of Agricultural Food Chemistry showed that concord grape juice could enhance neurocognitive function in older people with mild cognitive impairment.23

References

1. Alzheimer’s Association 2013 Alzheimer’s Disease Facts and Figures. Retrieved on September 2, 2013 http://www.alz.org/alzheimers_disease_facts_and_figures.asp
2. Alzheimer’s News 5/19/10. Report: Alzheimer’s disease to cost United States $20 trillion over next 40 years. Retrieved on September 2, 2013 from http://alz.org/news_and_events_19623.asp
3. Debette S,  et al. Visceral fat is associated with lower brain volume in healthy middle-aged adults. Annals of Neurology. Published online early. May 20, 2010.
4. Kligman EW, Pepin E. Prescribing physical activity for older patients. Geriatrics. 1992 Aug;47(8):33-4, 37-44, 47.
5. O’Grady M, Fletcher J, Ortiz S. Therapeutic and physical fitness exercise prescription for older adults with joint disease: an evidence-based approach. Rheum Dis Clin North Am.2000 Aug;26(3):617-46. Review.
6. Koivula RW, Tornberg AB, Franks PW. Exercise and diabetes-related
   cardiovascular disease: systematic review of published evidence from
   observational studies and clinical trials. Curr Diab Rep. 2013 Jun;13(3):372-80.
7. Kemmler W, et al. Long-term exercise and risk of metabolic and cardiac diseases: the erlangen fitness and prevention study. Evid Based Complement Alternat Med.2013;2013:768431. doi: 10.1155/2013/768431. Epub 2013 Jul 30.
8. Özkaya GY, et al. Effect of strength and endurance training on cognition in older people. J Sports Sci & Med 2005; 4: 300-313.
9. Perrig-Chiello P, et al. The effects of resistance training on well-being and memory in elderly volunteers. Age Ageing 1998; 27: 469-475.
10. Cassilhas RC, et al. The impact of resistance exercise on the cognitive function of the elderly. Med Sci Sports Exerc 2007; 39: 1401-1407.
11. Smith GS. Aging and neuroplasticity. Dialogues Clin Neurosci. 2013 Mar;15(1):3-5.
12. Berchicci M, et al. Benefits of Physical Exercise on the Aging Brain: The Role of the Prefrontal Cortex. J Gerontol A Biol Sci Med Sci. 2013 Jul 5. [Epub ahead of print] PubMed PMID: 23833198.
13. Hayes SM, et al. A review of cardiorespiratory fitness-related neuroplasticity in the aging brain. Front Aging Neurosci. 2013 Jul 12;5:31.
14. Hötting K, Röder B. Beneficial effects of physical exercise on neuroplasticity and cognition. Neurosci Biobehav Rev. 2013 Apr 25. doi:pii: S0149-7634(13)00101-2.
15. Erickson KI, et al. Physical activity and brain plasticity in late adulthood. Dialogues ClinNeurosci. 2013 Mar;15(1):99-108.
16. McDonnell MN, et al. A single bout of aerobic exercise promotes motor cortical neuroplasticity. J Appl Physiol. 2013 May;114(9):1174-82.
17. Farina N, Rusted J, Tabet N. The effect of exercise interventions on cognitive outcome in Alzheimer’s disease: a systematic review. Int Psychogeriatr. 2013 Aug  20:1-10.
18. Rose MH, et al. Improved clinical status, quality of life, and walking capacity in Parkinson’s disease after body weight-supported high-intensity locomotor training. Arch Phys Med Rehabil. 2013 Apr;94(4):687-92.
19. Filippin NT, et al. Effects of treadmill-walking training with additional body load on quality of life in subjects with Parkinson’s disease. Rev Bras Fisioter. 2010 Jul-Aug;14(4):344-50.
20. Simmons-Stern NR, Budson AE, Ally BA. Music as a memory enhancer in patients with Alzheimer’s disease. Neuropsychologia. 2010 Aug;48(10):3164-7.
21. Simmons-Stern NR, et al. Music-based memory enhancement in Alzheimer’s disease: promise and limitations. Neuropsychologia. 2012 Dec;50(14):3295-303.
22. Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010, 58(7):3996-4000.
23. Krikorian R, et al. Concord Grape Juice Supplementation and Neurocognitive Function in Human Aging. J Agric Food Chem. 2012 Apr 9. [Epub ahead of print] PubMed PMID: 22468945.

Live long and prosper. What can you do to have a longer, happier life? In addition to a eating a balanced diet and exercising regularly, life expectancy is related to your attitude, behavior, and beliefs.

Be Positive

Is the glass half full or half empty? Your attitude and perspective on the world contribute largely to your health.1Individuals who have a positive outlook when they are young tend to live longer.2 In a study where participants over the age 50 were followed for 30 to 40 years, researchers found that the individuals who had a positive attitude about aging lived about seven years longer than those who did not.3 Those who tend to hold on to negative emotions are more likely to experience harmful health outcomes, including heart ailments.4-6

If you find yourself feeling more hostile, bitter, and depressed, try to become an extrovert. Get involved in a community group, enroll in a community class, reach out to new people or try a new hobby that includes other people. Doing so will help you feel more positive and involved.

Be Conscientious

Just like keeping a positive attitude, personality traits impact longevity. Researchers have found that individuals who are more conscientious, organized, reliable, and competent live longer. A meta-analysis of 20 different studies dealing with a conscientious nature and longevity found that achievement (persistence, industrious nature) and order (organized, disciplined) were significantly related to longevity. Furthermore, conscientious people are less likely to smoke and more likely to have a stable marriage and job.7

Serve Others

By doing good works for other people, you can boost antibodies that stimulate the immune system, hormones, and cognitive function. Older individuals who volunteer have a sense of being needed and valued, which may be another underlying reason for greater longevity among those who volunteer.8

Reach out and get involved by becoming a mentor for an adolescent. People find great meaning in their service when they can help someone younger.

Socialize with Good Friends

Strong connections with friends can support a healthy immune system. Confiding in a good friend or family member can release negative emotions and tension. Furthermore, studies find that married people tend to live longer than those who are single.9,10

Prayer & Meditation

Our beliefs can play a role in overall health. Religious individuals tend to live longer by being involved in a community congregation. Additionally, religious people tend to avoid substance abuse that can weaken health. Researchers found that people attending a weekly religious service were 46% less likely to die over a six-year period than those who attended services less often.11 Furthermore, beliefs can bring comfort and peace to religious individuals, reducing negative stress and despair.

References

1. Carver CS, Connor-Smith J. Personality and coping. Annu Rev Psychol. 2010;61:679-704.
2. Ringbäck Weitoft G, et al. Is perceived nervousness and anxiety a predictor of premature mortality and severe morbidity? A longitudinal follow up of the Swedish survey of living conditions. J Epidemiol Community Health. 2005 Sep;59(9):794-8.
3. Levy BR, Slade MD, Kunkel SR, Kasl SV. Longevity increased by positive self-perceptions of aging. J of Personality & Soc Psychol. 2002;83(2):261-270.
4. Brydon L, et al. Dispositional optimism and stress-induced changes in immunity and negative mood. Brain Behav Immun. 2009 Aug;23(6):810-6.
5. Stewart JC, et al. Negative emotions and 3-year progression of subclinical atherosclerosis. Arch Gen Psychiatry. 2007 Feb;64(2):225-33.
6. Pedersen SS, et al. Type D personality, cardiac events, and impaired quality of life: a review. Eur J Cardiovasc Prev Rehabil. 2003 Aug;10(4):241-8.
7. Kern ML, Friedman HS. Do conscientious individuals live longer? A quantitative review.Health Psychol. 2008 Sep;27(5):505-512.
8. Gottlieb BH, Gillespie AA. Volunteerism, health, and civic engagement among older adults. Can J Aging. 2008 Winter;27(4):399-406.
9. Johnson NJ, Backlund E, Sorlie PD, Loveless CA. Marital status and mortality: the national longitudinal mortality study. Ann Epidemiol. 2000 May;10(4):224-238.
10. Kaplan RM, Kronick RG. Marital status and longevity in the United States population. J Epidemiol Community Health. 2006 Sep;60(9):760-765.
11. Koenig HG, Hays JC, Larson DB, George LK, et al. Does religious attendance prolong survival? A six-year follow-up study of 3,968 older adults. J of Gerontology. 1999 Jul;54(7):M370-6.