Healthy Gut Foods

The garden comes out on top.

And to continue.

Gut Microbes May Have Powered Evolution of Larger Brains - Neuroscience News A new study suggests that gut microbes played a key role in the evolution of larger brains in primates by influencing energy production and usage.

It still amazes what the gut is linked to and most people don't even think about or do anything. They seem to want eat more protein but not the fiber they need.

How Gut Health Impacts Anxiety and What You Can Do About It | The Express Tribune Spoiler alert: They are related!

Well worth a listen.

Emerging research highlights the critical role of the gut microbiome in modulating responses to cancer immunotherapy, particularly immune checkpoint inhibitors. A diverse and balanced microbiome fosters robust immune surveillance by promoting the activation and functionality of T cells. Dietary fiber intake is pivotal in maintaining this microbial diversity, as it fuels the production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory and immunomodulatory effects. Studies show that patients consuming high-fiber diets exhibit enhanced efficacy of immunotherapy, potentially due to favorable shifts in gut microbiota composition. Conversely, the overuse of antibiotics or a low-fiber, high-fat diet can deplete beneficial microbial populations, impairing immune responses and therapeutic outcomes. Optimizing microbiome health through diet and targeted prebiotics may significantly enhance cancer immunotherapy efficacy.

Greens are so important for many things and hundreds of different types.

What benefits do greens have for our eye health? Dark-green leafy vegetables, including kale, collards, and arugula, are packed with the antioxidant lutein. The retina, the back of our eyeball, is an extension of our central nervous system—an outpouching of the brain during development. There is a spot right in the middle, which is what the doctor sees when looking into your eye with that bright light. That spot, called the macula, is our HD camera, where we get the highest resolution vision, and it’s packed with lutein.⁠ Levels of lutein in the retina correspond to levels in the rest of our brain, so our eyes can be a window into our mind. Significant correlations exist between cognitive test scores and the amount of macular pigment in our eyes—plant pigments like lutein. Increasing our intake of greens, such as kale, can be a beneficial way to improve and maintain the health of our brain and our eyes. More than 100,000 people were followed for decades in the Harvard Nurses’ Health Study and the Health Professionals Follow-Up Study. Greater intake of lutein and zeaxanthin, macular pigments and antioxidants found in greens, was associated with about a 40 percent lower chance of developing late-stage macular degeneration. To prevent macular degeneration, a diet high in green leafy vegetables is recommended. To learn more, see the videos “Brain-Healthy Foods to Fight Aging” at https://buff.ly/2QkVkmy, “Do Lutein Supplements Help with Brain Function?” at https://buff.ly/2wawpuj, and the How Not to Age supplemental video, “Greens and AREDS Supplements for Age Related Macular Degeneration,” at https://buff.ly/3ZldgV9. PMIDs: 25109868, 25109868, 25752849, 26566524, 26447482, 26081455

One way diet may influence aging is through telomere length.

Telomeres cap the ends of our chromosomes to keep our DNA from fraying, like the plastic tips on the ends of our shoelaces. Every time our cells divide, a bit of the telomere is lost, and once they get too short, the cell can die. That’s why telomeres are sometimes called the molecular clock of cells. Every year they get shorter and shorter, kind of like life’s fuse.

There is an enzyme in our cells called telomerase that can not only replenish the lost bits of our telomeres, but actually elongate them. How can we boost this enzyme to, in effect, reverse cellular aging?

Dr. Dean Ornish studied the effects of comprehensive lifestyle changes on telomerase activity and telomere length, using the same plant-based diet and lifestyle program shown to reverse the progression of heart disease, early-stage prostate cancer, and possibly even early-stage Alzheimer’s. The telomere length shortened in the participants in the control group, and they aged five years as expected. For those in the plant-based lifestyle group, however, their telomeres actually lengthened.

In How Not to Age, I cover every possible angle for developing the optimal diet and lifestyle for the longest, healthiest lifespan based on the best available balance of evidence.

Watch the video “What to Eat to Prevent Telomere Shortening” at https://buff.ly/4ctCFQA

How Not to Age is out now! Borrow a copy from your local library or order one today: https://buff.ly/48XNwiN

Watch the trailer for my new book at https://buff.ly/4bEM0US.
As always, all proceeds I receive from all of my books are donated to charity.

PMIDs: 32103672, 29570620, 24051140, 26876763

Always good stuff here for the gut.

Having higher levels of C-reactive protein in our blood may increase our risk of dying prematurely by 42 percent. Those with the highest levels of interleukin-6 (IL-6), another marker of inflammation, may increase premature death risk by 49 percent. What can we do to lower these levels?

Anthocyanins, the antioxidant pigments that give berries those bright red, blue, and purple colors, have been demonstrated in dozens of randomized controlled trials to reduce inflammation.

Half a dozen studies combined show that pomegranates, a fruit packed with anthocyanin pigments, can bring down inflammation over time. Turmeric, garlic powder, and ginger powder were also found to reduce IL-6. However, antioxidant supplements, specifically vitamins C and E, beta-carotene, and selenium, as well as turmeric supplements, provided no benefit for reducing markers of inflammation.

How else can we bring down inflammation? When individuals switched to strictly plant-based nutrition, their diets flipped to become anti-inflammatory. Not all plant foods are anti-inflammatory, though. If all we do is boost our intake of less healthy plant foods, like juice, white bread, white potatoes, soda, and cake, we can end up with more inflammation. A really clean diet of whole plant foods can significantly reduce levels of Lp(a) (which we didn’t even think was possible with diet), as well as drop LDL cholesterol. It can also reduce levels of inflammatory markers. We’re talking about a 30 percent drop in C-reactive protein and a 20 percent drop in IL-6. Cutting down on both animal products and processed foods may be the most effective dietary strategy to combat inflammation.

How Not to Age is out now! Borrow a copy from your local library or order one today: https://buff.ly/48XNwiN

Watch the video “Which Foods Are Anti-Inflammatory?” at https://buff.ly/33YvZLW

https://healthygutfoods.co/fountain-of-youth/

Fountain of Youth - healthygutfoods.co Unlocking the Secret to Healthy Aging: The Role of Your Gut Microbiome When we think about aging gracefully, we often focus on exercise, skincare, or nutrition. But what if the key to longevity and vitality lies in your gut? Emerging research shows that the gut microbiome—home to trillions of micr...

Gardening is the ultimate longevity hack! It keeps you moving with low-intensity, full-range-of-motion activities like digging, bending, and carrying—plus, it’s a major stress reliever. After studying the world’s longest-lived people for 20 years, I can confidently say: the BEST physical activity is gardening. Why? Because it’s something you’ll keep doing. Plant your garden, care for it daily, and enjoy the reward of fresh veggies. And when it comes to longevity, if it’s not something you’ll do for a long time, forget about it. Garden today, and we’ll see you when you’re 100! #BlueZones #Longevity #GardeningForLife