Brenda Watson's Blog, page 14

The Secret to Permanent Weight Loss is Here: My New Book is On Sale Now!

I’m excited to announce that my new book The Skinny Gut Diet is now available for purchase. Are you ready to discover the secret to losing weight and keeping it off for good?

Like many people, I battled weight gain and chronic health problems for years until one day I decided enough was enough. That’s when I discovered that the solution to weight loss and vibrant health was inside me all along. I call it the gut factor, and it has to do with the trillions of bacteria in your digestive tract. You may not realize it, but when those bacteria are out of balance your whole body is affected—including your waistline.

The Skinny Gut Diet explores the little-known link between a healthy gut and permanent weight loss. It will show you how eating the right foods for a balanced gut will help you absorb fewer calories, curb cravings and store less fat—plus enjoy the side benefits of better digestion, a stronger immune system, and even a better mood!

And to make it as simple as possible, the book introduces you to an easy-to-follow eating plan designed to help you reach your goal and live the life you want in the body you want. It even includes more than 75 delicious recipes for breakfast, lunch, dinner and dessert.

Visit my Scribd page to read an excerpt from The Skinny Gut Diet online, or order your copy online today.

Sitting All Day? Reverse the Damage with Short Walks

Do you sit for long periods of time throughout the day? Even if you don’t have a desk job, it’s likely that you sit at some point for at least an hour, which is enough to do damage to your arteries, according to researchers of a new study published in the journal Medicine & Science in Sports & Exercise.

“We have shown that prolonged sitting impairs endothelial function, which is an early marker of cardiovascular disease, and that breaking sitting time prevents the decline in that function,” noted Saurabh Thosar, PhD, lead author of the study.

After one hour of sitting, the researchers found that endothelial function, or the expansion of the arteries as a result of increased blood flow, was impaired by as much as 50 percent. In those participants who walked for five minutes each hour, however, artery function remained healthy, most likely due to the increased muscle activity and blood flow, says Thosar.

“Americans adults sit for approximately eight hours a day,” he said. “The impairment in endothelial function is significant after just one hour of sitting. It is interesting to see that light physical activity can help in preventing this impairment.”

Endothelial dysfunction is one of the earliest signs of heart disease. It’s the process that initiates the disease. If you sit for more than one hour each day, be sure to get up and stake a short stroll as often as you can to help mitigate the harmful effects of being sedentary. Your heart will thank you.

Leaky Gut in Multiple Sclerosis

Multiple sclerosis (MS) is a disease that involves an immune system attack of the protective sheath (myelin sheath) that covers nerves. This destruction has a damaging effect on the communication between the brain and the rest of the body. The disease process varies widely per person, ranging from symptoms of weakness, tingling, numbness, blurred vision, muscle stiffness, and difficult thinking to, in some cases, loss of the ability to walk.

Scientists are not entirely sure how MS develops, but a recent study may help explain the early disease process. Published in the Public Library of Sciences ONE journal, researchers from Lund University in Sweden discovered that inflammation and changes in intestinal permeability (also known as leaky gut syndrome) occur early in the disease.

“Our studies indicate a leaky gut and increased inflammation in the intestinal mucous membrane and related lymphoid tissue before clinical symptoms of MS are discernible,” noted Shahram Lavasani, PhD, one of the researchers. “It also appears that inflammation increases as the disease develops.”

Previously Dr. Lavasani’s team showed that probiotic bacteria were protective against MS, which is what prompted them to take a closer look at the function of the intestinal lining. They found increases in inflammatory immune cells common in people with inflammatory bowel disease, another autoimmune condition.

“In most cases, we don’t know what triggers autoimmune diseases, but we know that pathogenic cells frequent and disrupt the intestines,” stated Lavasani. “A leaky gut enables harmful bacteria and toxic substances in the body to enter the intestine, which creases even more inflammation. Our findings provide support for the idea that a damaged intestinal barrier can prevent the body ending an autoimmune reaction in the normal manner, leading to a chronic disease such as MS.”

Exactly! This process, which begins with gut bacteria imbalance that triggers inflammation and leads to leaky gut, opening the doorway for inflammation to enter systemic circulation and reach any area of the body, is a central theme of the gut connection, a topic that I have been educating about for years. It’s why I strongly stress the importance of beginning any health journey by optimizing digestive health. It all begins with gut balance and healing the intestinal lining. This study is a great example of a process that occurs in countless chronic diseases.

As I always say, balance your gut, heal your body.

Fish Oil Supplementation Favorably Alters Markers of Vascular Function

Endothelial dysfunction (dysfunction of the endothelium, or the inner lining of the arteries), involves damage to the artery lining that triggers inflammation and the development of lesions characteristic of atherosclerosis, the accumulation of plaque buildup in the arteries. Endothelial dysfunction (ED) occurs very early and throughout the atherosclerotic process.

ED indicates an imbalance between endothelial damage and repair, which can be measured using two biomarkers: endothelial progenitor cells (EPCs) and endothelial microparticles (EMPs). EPCs are immature precursor cells that reflect artery repair and EMPs are small vesicles released from activated or damaged endothelial cells and reflect artery damage. EMPs are higher in individuals with metabolic syndrome, hypertension, and obesity, and lower amounts of EPCs are associated with cardiovascular risk factors.1,2,3

In a recent study published in the American Journal of Clinical Nutrition, researchers discovered that individuals with moderate cardiovascular risk who supplemented with 1.5 g of omega-3 EPA (900 mg) plus DHA (600 mg) or placebo for eight weeks had higher amounts of EPCs and lower amounts of EMPs, suggesting an increased ability for endothelial repair and protection against artery damage.

While vascular function tests did not show improvement nor was there an effect on circulating concentrations of nitric oxide or inflammatory markers, more studies are needed to replicate the study and to determine optimal dosage and length of treatment. Additionally, individuals at higher risk for cardiovascular disease who might show a stronger vascular response should be studied. And, as I always mention, testing red blood cell membrane levels of omega-3 fatty acids is imperative when studying omega-3s to determine how much the omega-3 fats are increased within the body’s tissues, where they are needed.

Previous studies have found a beneficial effect of omega-3s on endothelial function.4,5 This current study helps explain just how these beneficial effects might occur, and helps to strengthen the evidence that omega-3 fats are crucial for heart health.

References

Nozaki T, Suqiyama S, Koga H, et al., “Significance of a multiple biomarkers strategy including endothelial dysfunction to improve risk stratification for cardiovascular events in patients at high risk for coronary heart disease.” J Am Coll Cardiol. 2009 Aug 11;54(7):601-8.
Kunz GA, Liang G, Cuculi F, et al., “Circulating endothelial progenitor cells predict coronary artery disease severity.” Am Heart J. 2006 Jul;152(1):190-5.
Werner N, Kosiol S, Schiegl T, et al., “Circulating endothelial progenitor cells and cardiovascular outcomes.” N Engl J Med. 2005 Sep 8;353(10):999-1007.
Egert S and Stehle P, “Impact of n-3 fatty acids on endothelial function: results from human interventions studies.” Curr Opin Clin Nutr Metab Care. 2011 Mar;14(2):121-31.
Wang Q, Liang X, Wang L, et al., “Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials.” Atherosclerosis. 2012 Apr;221(2):536-43.

The Immune Effects of Breastfeeding vs Bottle Feeding

Early life events, such as mode of delivery at birth, antibiotic use, and diet, all play a big role in what bacteria develop in the intestinal tract, which, in turn, determines how healthy an individual will be. In a recent study published in the journal Science Translational Medicine, researchers from UC Davis and UC San Francisco compared breastfed and bottle-fed infant rhesus monkeys in an attempt to better understand what immune effects occur as a result of the monkeys’ diets.

They found that the breastfed monkeys had more immune cells, called memory T cells and T helper 17 cells, known for fighting certain pathogens. The differences in immune development were still present for months after weaning. Even when weaned to the same diet as bottle-fed monkeys, the improvement in immune development persisted in the breastfed monkeys.

The researchers followed six breastfed and six bottle-fed monkeys from age 5 months to one year and found that at six months, the breastfed monkeys had higher amounts of Prevotella and Ruminococcus bacteria and the bottle-fed monkeys had higher amounts of Clostridia. In addition, the breastfed monkeys had a higher diversity of gut bacteria compared to bottle-fed monkeys, a finding consistent with healthier outcomes. In general, the more diverse your gut bacteria, the healthier you are.

“Our study suggests that the gut microbiota present in early life may leave a durable imprint on the shape and capacity of the immune system, a programming of the system if you will,” noted Amir Ardeshir, PhD.

The results of this study are not surprising when you consider that up to 80 percent of your immune system resides in the gut. During early life, gut bacteria evolve and are thought to prime the immune system, teaching it how to appropriately respond. This study helps to illustrate just how this intricate relationship plays out on immune function.

Lead Exposure Linked to Obesity

Lead is a heavy metal that has been linked to a number of health problems, most notably, neurological conditions. According to the Centers for Disease Control (CDC), in at least four million households, children are being exposed to high levels of lead. And yet, no safe blood level in children has been identified, which means that even at low exposure there are health risks.

In a recent study published in the Public Library of Sciences ONE journal, researchers found that even very low lead levels were associated with obesity in mice whose mothers had been exposed to it.

“The data support the obesogen hypothesis that toxicant exposures in the womb contribute to the higher rate of obesity,” noted Dana Dolinoy, PhD, lead researcher.

Until now, lead has not been thought of as an obesogen, or a compound that alters metabolic processes and predisposes some people to weight gain. Common obesogens are endocrine disrupting chemicals such as bisphenol A and phthalates. But this study shows that a mother’s exposure—even before pregnancy—plays a role on her offspring’s obesity risk. Notably, males were more affected than females in the study.

Christopher Faulk, PhD, lead researcher, was surprised by the results. “To see that the level I and others have considered very low has such statistical significance in this study is alarming. There is no minimum safe level for lead. Our study really supports this,” he stated.

Lead still exists in older homes, as the CDC research illustrates. It is also found in air, water, soil, food, and in some consumer products. For ways to reduce your child’s lead exposure, read this.

Antibacterial Compounds Pose Risk During Pregnancy—How to Avoid Them

We are a germ-fearing society. From antibacterial soaps, wipes, cleaners, and ointments to hand sanitizer and antimicrobial bedding, we are trying—literally—to wipe ourselves free of all the germs. What could all this sanitization be doing to our health, some researchers have asked? As it turns out, a lot.

One compound in particular—triclosan—is found in many everyday items such as soaps, towels, mattresses, sponges, personal care products, shower curtains, toothbrushes, phones, kitchenware, shoes, flooring, cutting boards, clothing, fabrics, and toys that are labeled “antimicrobial” or that are labeled as “odor-fighting” or “keeps food fresher, longer,” according to the Environmental Working Group.

In a recent study presented at the National Meeting & Exposition of the American Chemical Society, researchers investigated the exposure of pregnant women to triclosan and triclocarban, two of the most common antimicrobial compounds in use in everyday products.

“We found triclosan in all of the urine samples from the pregnant women that we screened,” stated Benny Pycke, PhD, one of the researchers. “We also detected it in about half of the umbilical cord blood samples we took, which means it transfers to fetuses.”

Evidence is mounting against these compounds, which have been found to lead to developmental and reproductive problems in animals and linked to health problems in humans.

“If you cut off the source of exposure, eventually triclosan and triclocarban would quickly be diluted out, but the truth is that we have universal use of these chemicals, and therefore also universal exposure,” noted Rolf Halden, PhD, lead researcher.

More than 2,000 everyday products contain these chemicals, which highlights how widespread the exposure is. Minnesota has taken offense, and has passed a ban on triclosan use in certain products that will take effect in January, 2017. Some companies are also phasing out the use of the compound, but more needs to be done to reduce our exposure. In the meantime, you can choose to buy products that do not contain these ingredients. Use EWG’s Skin Deep cosmetics database to be sure that you are buying products that don’t contain triclosan or triclocarban.

Gut Bacteria in Premature Infants Depends on Age

Not long ago, researchers thought that infants in the womb were free of bacteria. Infants are inoculated by bacteria during birth, and later by the environment and diet, they said, but not before birth. In 2005, that idea changed when bacteria was discovered inside the umbilical cord. Last spring, the idea was really put to death when researchers discovered that bacteria are present in the placenta. It has now become clear that even before birth, bacteria are helping to shape our health.

Although mode of birth and environmental exposures still play a big role on the community of microbes that colonize an infant, a recent study published in the Proceedings of the National Academy of Sciences journal found that, in premature infants, age also plays an important role on what bacteria are present. Researchers analyzed over 900 stool samples from 58 premature infants ranging from 23 to 33 weeks in gestational age (7 to 17 weeks premature) and weighing 3 pounds, 5 ounces or less.

They found that three major classes of bacteria colonized the infants’ guts sequentially, but in different ratios based on their age. Earliest, Bacillus bacteria dominated, followed by Gammaproteobacterium, and then Clostridium. Environmental factors such as mode of delivery or whether or not antibiotics were given did determine the pace of colonization, but not the order of progression.

Although they do not yet know the significance of these three groups of bacteria, the researchers are interested in Gammaproteobacterium due to its inflammatory properties. In healthy children, Gammaproteobacterium only make up less than one percent of the bacteria in the gut. In many of the premature infants, they made up over 50 percent, and in some infants they represented over 80 percent of total bacteria.

“It is our first glimpse of how these earliest in life bacterial colonizations—events that may have lifelong consequences—occur,” noted Phillip Tarr, MD, lead researcher.

More studies are needed to determine what relationship these bacteria have to health. Because bacteria are present in the placenta and umbilical cord, whether or not bacteria play a role in the early birth of these infants will be an area of interest to researchers.

Mental Illness Is Not All in Your Head

Mental illness is often thought to be isolated in the brain, separated from the rest of the body by the blood brain barrier and not at all related to other physiological occurrences elsewhere in the body. This notion is falling by the wayside, however, as study after study links mental illnesses with biological manifestations throughout the body.

A recent study published in the Journal of the American Medical Association Psychiatry found that children who had higher levels of systemic inflammation were more likely to experience depression or psychosis than children with the lowest levels. The researchers studied a group of over 4,500 children who had blood samples taken at age nine and who were followed up again at age 18. Those with the highest levels of the inflammatory marker interleukin 6 (IL-6) at age nine were most likely to have experienced depression or psychosis by age 18.

Low-grade inflammation has been linked to mental illness in other studies. Some researchers think that the inflammation is a cause of the mental illness, which highlights the importance of lowering inflammation with a good diet and healthy lifestyle.

“Our immune system acts like a thermostat, turned down low most of the time, but cranked up when we have an infection,” noted Golam Khadaker, PhD. “In some people, the thermostat is always set slightly higher, behaving as if they have a persistent low level infection—these people appear to be at a higher risk of developing depression and psychosis.”

IL-6 is usually released by the immune system in response to infection. A low level of inflammation, as detected in this study, could mean the response is to a low-level infection such as an imbalance of gut bacteria. This same low-level inflammation has been linked to a range of chronic diseases, including heart disease and diabetes.

“Inflammation may be a common mechanism that influences both our physical and mental health,” said Peter Jones, MD, PhD, lead researcher. “It is possible that early life adversity and stress lead to persistent increases in levels of IL-6 and other inflammatory markers in our body, which, in turn, increase the risk of a number of chronic physical and mental illness.”

Omega-3 Supplementation Improves Behavior Problems in Children

Antisocial personality disorder is a mental disorder in which the individual often lacks empathy and tends to be callous, cynical, and contemptuous of feelings, rights, and sufferings of others. Poor nutritional status during pregnancy has been linked to the development of antisocial personality disorder in adulthood.1 Poor nutrition is a possible risk factor for the development of antisocial behavior due to its negative impact on brain structure and function, which has been found to be a risk factor for the disorder.

Omega-3 fats have been found to enhance dorsolateral prefrontal functioning, an area of the brain impaired in antisocial individuals.2,3 Due to the positive effects of omega-3 fatty acids on brain structure and function, studies have been undertaken in adults and children for a number of mental disorders. Notably, a number of studies have found positive results of omega-3 supplementation in children with attention deficit hyperactivity disorder (ADHD).

A recent study published in the Journal of Child Psychology and Psychiatry, researchers found that six months of high-dose omega-3 supplementation (1000 mg of omega-3 composed of 300 mg DHA, 200 md EPA, 400 mg ALA, and 100 mg DPA) administered in fruit juice reduced behavior problems in children and adolescents six months after supplementation stopped as reported by the parents.4 Specifically, parents reported a reduction in both externalizing (toward others) and internalizing (toward self) behaviors. The positive benefits of omega-3 supplementation continued through six months after supplementation was stopped.

“The potential clinical promise is that these nutrients can shift the distribution of behavior problems to a lower level in the general population and that more severe behavioral problems that are significant risk factors for serious adult violence and psychopathology may be ameliorated,” noted the researchers.

Interestingly, the researchers also measured antisocial behaviors in the parents themselves and found that those parents of children taking the omega-3 supplementation showed significant reductions in their own antisocial behavior. This improvement positively affected the children’s behavior. This reciprocity effect had not previously been studied for omega-3 supplementation.

The higher dosage and longer term nature of the positive effects found in this study are good news, although replication of the findings is necessary. Antisocial personality disorder is a difficult condition to treat, and the improvement in callous-unemotional traits found in this study, along with improvements in behavior, is notable.

The findings in this study provide further support for the use of omega-3 oils in the diet before, during, and after pregnancy, as well as throughout life. Today it is easy to monitor omega-6 and omega-3 levels with a simple finger stick blood test in order to maintain levels that stay in a healthy safe range. Research has shown that elevated omega-6 to omega-3 ratios (above 2.5–4:1)5 will promote inflammation throughout the body, so it is not surprising it would affect the brain and behavior. It would be interesting to test all people with antisocial personality disorders to see how much this imbalance contributes to their problem. What a different world we could see by balancing these essential fatty acids, not unlike diabetics must do with their sugar levels.

References

Neugebauer R, Hoek HW, and Susser E, “Prenatal exposure to wartime famine and development of antisocial personality disorder in early adulthood.” JAMA. 1999 Aug 4;282(5):455-62.
McNamara RK and Carlson SE, “Role of omega-3 fatty acids in brain development and function: potential implications for the pathogenesis and prevention of psychopathology.” Prostaglandins Leukot Essent Fatty Acids. 2006 Oct-Nov;75(4-5):329-49.
Fairchild G, Passamonti L, Hurford G, et al., “Brain structure abnormalities in early-onset and adolescent-onset conduct disorder.” Am J Psychiatry. 2011 Jun;168(6):624-33.
Raine A, Portnoy J, Liu J, et al., “Reduction in behavior problems with omega-3 supplementation in children aged 8-16 years: a randomized, double-blind, placebo-controlled, stratified, parallel-group trial.” J Child Psychol Psychiatry. 2014 Aug 22.
Simopoulos AP, “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomed Pharmacother. 2002 Oct;56(8):365-79.