Lighthouse Community News

Gardening isn’t just a hobby; it’s a powerful tool for enhancing your mental health and quality of life. When you engage in gardening, you’re not just planting seeds — you’re participating in an activity that blends physical exercise, recreation and therapy. This combination offers a unique pathway to boost your emotional and physical health, providing a holistic approach to well-being. The hands-on nature of gardening gives you a sense of accomplishment and a connection to something greater. Whether nurturing plants in your backyard or participating in a community garden, these activities foster a therapeutic environment that supports your mental resilience and overall life satisfaction. Study Highlights the Importance of Gardening in Health Recent research has uncovered compelling evidence that gardening significantly enhances health. In a 2024 review and meta-analysis published in the journal Systematic Reviews, researchers sought to identify the benefits of gardening on people’s mental health, well-being and quality of life. “Our umbrella review based on existing systematic reviews and meta-analyses aimed to synthesize the state of knowledge on gardening-centered activities’ impact on multiple well-being outcomes and evaluate the quality of the reviewed evidence,” the study authors said. After analyzing multiple studies, they found that engaging in gardening activities leads to reduced symptoms of depression and anxiety, as well as an overall increase in quality of life. For instance, the meta-analysis conducted by the authors showed a 55% improvement in well-being measures among participants involved in various gardening interventions. These findings highlight the substantial benefits that gardening offers to both general and vulnerable populations, including individuals with dementia and other mental health conditions.1 According to the authors: “The included reviews documented a positive effect of gardening and/or horticultural therapy on multiple measures of psychological well-being (e.g. neighborhood cohesion, trust and social networking) and physiological well-being. All gardening activities and interventions appeared to provide benefits to psychological and/or physiological well-being.”2 Higher levels of well-being are strongly associated with a reduced risk of chronic diseases, such as cardiovascular ailments and diabetes. Engaging in gardening activities also encourages the adoption of healthy behaviors, including increased physical activity and better nutrition, which directly contribute to overall health enhancement.3 Gardening Helps Calm Your Mind Gardening also fosters emotional resilience by providing a therapeutic outlet for stress relief and promoting positive emotions. Studies have shown that regular gardening enhances your cognitive function, which improves your concentration and mental clarity.4,5 This blend of physical and mental stimulation makes gardening a valuable tool for maintaining your physical and psychological health. Furthermore, people who engage in gardening activities report reduced symptoms of depression and anxiety, lower stress levels and improved cognitive function. The hands-on nature of gardening also fosters a sense of accomplishment and purpose, which are essential for mental health. “Proximity to nature, because of gardening, infuses feelings of connectedness with nature that promotes positive [effects], lifted mood and tranquility. Spending time outdoors in a relaxed atmosphere can make people more mindful of the present, gain emotional resilience and combat stress through greater vitality,” the researchers reported.6 Connecting with nature through gardening promotes positive emotions and creates a serene and calming environment, which lowers your cortisol levels and reduces feelings of anxiety.7 The natural surroundings and the act of nurturing plants provide a therapeutic escape from the pressures of daily life, giving you a sense of peace and relaxation. This tranquil setting allows you to unwind and recharge, contributing to your improved mental health.8 Gardening Inspires You to Move More Additionally, the physical activity involved in gardening contributes to better physical health, creating a comprehensive approach to enhancing overall well-being.9 When people engage in gardening, they often incorporate more physical tasks into their daily routines, such as digging, planting and weeding.10 These activities not only provide moderate exercise but also help you maintain a healthy weight and enhance physical fitness. The physical activity involved in gardening plays a significant role in enhancing overall health. Regular gardening helps improve your cardiovascular health, strengthen muscles and increase flexibility.11 Moreover, the hands-on nature of gardening alleviates symptoms of conditions like arthritis by promoting joint movement and reducing stiffness. This combination of physical exertion and skillful manipulation of plants fosters a sense of accomplishment and independence, further boosting mental well-being.12 Additionally, gardeners tend to consume more fruits and vegetables, as they have easier access to fresh produce grown in their gardens.13 This increase in nutrient-rich foods contributes to better overall health and reduces your risk of chronic diseases. Joining a Community Garden Helps You Connect with Other People By integrating physical exercise with recreational and therapeutic elements, gardening offers a holistic approach to well-being that supports sustained mental health and quality of life.14 It also has social benefits, particularly if you partake in a community garden. Engaging in community gardening projects fosters interaction among diverse groups, creating a sense of belonging and mutual support. This environment helps reduce feelings of loneliness and social isolation, particularly among vulnerable populations such as the elderly and those with mental health challenges.15 By working together towards a common goal, individuals develop stronger social ties and enhance community resilience. Additionally, the availability of green spaces promotes outdoor activities, encouraging a more active and healthier lifestyle among community members.16 The researchers noted: “Community gardening provides a safe and relaxed context for social interaction, which can counteract feelings of loneliness and social isolation, particularly among vulnerable groups such as people with pre-existing learning difficulties and mental health. It provides an opportunity for greater community cohesion and social connectedness, increasing one’s network of social support.” As gardening improves your physical and mental health, the demand for medical treatments to address chronic diseases and mental health conditions decreases. Healthier populations require fewer medical interventions, allowing resources to be allocated more efficiently within public health systems. Furthermore, community gardens enhance property values in urban areas by making neighborhoods more attractive and sustainable.17 To maximize the benefits of community gardening, providing accessible resources and support is essential. This involves ensuring that community gardens are available and easy to access for all members of the community, regardless of their socioeconomic status or physical abilities. Providing gardening tools, educational workshops and assistance from trained horticultural therapists are all great ways to boost the success of community gardens. Having a supportive environment where individuals share knowledge and collaborate on gardening projects helps strengthen social connections and enhance the overall sense of community.18 Gardening Helps Improve Your Sleep Are you struggling to get enough sleep at night? Gardening can do wonders for that as well, as studies have found a positive connection between gardening and improved sleep. According to one survey involving more than 62,000 participants, those who engaged in gardening activities but didn’t exercise had a much lower risk of sleep problems, as compared to participants who did neither.19 Gardeners also reported increased sleep quality. Gardening also has noticeable positive effects against insomnia, daytime sleepiness and sleep apnea, much like exercise. In fact, the U.S. Centers for Disease Control and Prevention (CDC) classifies gardening as a form of moderate cardiovascular activity, and doing it for 30 to 45 minutes a day burns around 150 to 300 calories. However, remember that there are many aspects to gardening, and not all gardening activities are created equal. Digging, raking, intensive weeding and mowing burn as many calories as moderate to high-intensity exercise, and helps restore your dexterity and strength. Doing more passive activities like standing and watering will not increase your heart rate much. Ready to Grow Your Own Garden? Start with These Crops If you’ve decided to start gardening, the next important decision would be to select the foods you’ll be growing. There’s a wide range of fruits, vegetables, herbs and even edible flowers to choose from, but if you’re looking for the easiest, most nutritionally dense crops to grow at home, here are a few great choices listed by Modern Farmer:20 Beans — They germinate very quickly and are easy to grow, thriving whether planted directly in the ground or in containers. They reach maturity between 45 and 60 days. Just remember to prepare and cook them properly to reduce their lectin content. Potatoes — Growing potatoes is easy — simply bury one and water it, then wait for the leaves to grow from the soil. They take between 60 and 130 days to reach maturity, depending on the variety you’re growing. Winter squash — This versatile crop tastes delicious when used as a side dish or made into soup. It takes between 60 and 110 days for winter squash to reach maturity; just check to see that the rinds are firm and full of color, which means they’re ready to be harvested. Sweet potatoes — To grow this, you need to buy sweet potato slips; these are tiny sweet potato plants with small roots. The plants will take around 100 days to mature. Mushrooms — They’re among the most versatile foods you can grow. Many varieties thrive indoors and can be planted year round. Lion’s mane or oyster mushrooms can be harvested within 30 to 40 days.

Heart failure has long been managed with strict dietary guidelines, particularly emphasizing the reduction of salt intake. For decades, this restriction was believed to be essential in controlling symptoms and preventing hospitalizations. However, while excessive sodium intake may lead to fluid retention, increasing the workload on the heart and exacerbating symptoms such as swelling and shortness of breath, strict salt restriction is also problematic. Heart failure is a chronic, progressive condition where the heart muscle is unable to pump enough blood to meet your body's needs for blood and oxygen. While the heart hasn’t stopped working, its pumping power is weaker than normal or it is not able to fill with enough blood. Historically, limiting salt intake was seen as a straightforward strategy to mitigate heart failure, aligning with the body's need to maintain fluid balance and reduce cardiac stress. However, recent advancements and studies have begun to challenge this longstanding recommendation. Challenging the Benefits of Strict Salt Restriction in Heart Failure New evidence suggests that strict sodium and fluid restrictions may not be universally beneficial and could, in some cases, negatively impact heart failure patients' quality of life. This shift in understanding has prompted a significant reevaluation of existing guidelines. In response to these emerging findings, European health care authorities have updated their heart failure guidelines. The European Journal of Heart Failure published a position paper in 2024 stating, “Recent data challenge the beneficial role of dietary sodium and fluid restriction in HF [heart failure].”1 This statement marks a departure from previous recommendations, advocating for a more individualized approach to dietary management in heart failure patients. Early studies supported the notion that limiting salt intake was essential for controlling heart failure symptoms and preventing hospitalizations. However, these restrictions may lead to adverse effects such as persistent thirst and reduced enjoyment of meals. Observational studies have also highlighted poor adherence to sodium and fluid restrictions, often resulting in elevated plasma renin activity, which could counteract the intended therapeutic effects. Lack of Significant Mortality and Hospitalization Benefits Recent studies have also revealed that strict sodium restrictions may not substantially reduce mortality or hospitalization rates in patients with heart failure. According to the European Journal of Heart Failure, contemporary evidence does not support the previously held belief that low-sodium diets lead to better survival outcomes for all heart failure patients.2 Research published in Progress in Cardiovascular Diseases further emphasizes that limiting salt intake to less than 5 grams per day does not confer significant advantages in preventing adverse heart failure events.3 This again challenges the conventional approach and suggests that universal strict sodium restriction may not be as beneficial as once thought. Lifestyle Factors Influence Heart Failure Outcomes Research also indicates that the effects of sodium intake on heart failure outcomes are not uniform across all patients. One study, published in Circulation: Heart Failure, highlights that lifestyle factors, including smoking, obesity, physical activity and diet, significantly influence heart failure risk, regardless of genetic predisposition.4 This variability underscores the importance of tailoring dietary guidelines to each patient's unique health circumstances. For instance, by allowing a moderate sodium intake, patients enjoy a more varied diet, which contributes to higher satisfaction and adherence to dietary recommendations.5 This shift not only supports better physical health but also enhances mental and emotional well-being, making the management of heart failure more sustainable for patients. So, instead of enforcing strict sodium and fluid restrictions universally, health care providers are now encouraged to consider individual patient factors such as genetic risk and metabolic status.6 This tailored strategy helps in optimizing treatment outcomes while minimizing adverse effects associated with overly restrictive diets. Personalized Dietary Plans for Heart Failure Management Adopting personalized dietary plans is essential for effective heart failure management. Tailoring sodium intake to individual patient profiles, considering factors such as genetic predisposition and metabolic status, ensures that dietary restrictions are both effective and sustainable.7 Collaborative care involving multidisciplinary teams, such as holistic dietitians, cardiologists and primary care providers, improve heart failure management by addressing various aspects of patient care, including lifestyle modifications and dietary interventions.8 Community-based support programs also play a role in enhancing patient education and adherence to dietary guidelines for heart failure management. Initiatives such as group workshops, cooking classes and support groups offer valuable resources and encouragement, fostering a supportive environment where patients can share experiences, exchange tips and stay motivated to maintain healthy lifestyle changes. These programs help patients better understand the importance of dietary modifications and provide practical strategies for implementing them in daily life.9 The move toward personalized nutrition in heart failure care highlights the importance of ongoing research and evidence-based practice. As our understanding of heart failure management evolves, so too must our approaches to patient care. By embracing these new perspectives on sodium, the updated European guidelines pave the way for more effective, patient-centered care and sets a new standard for how we should think about and implement dietary interventions in chronic disease management. The Importance of the Sodium to Potassium Ratio The type of salt matters when it comes to its role in your health, and so does its relationship with potassium, a naturally occurring mineral your body uses as an electrolyte. It's generally recommended that you consume five times more potassium than sodium, but most Americans get the opposite ratio, eating two times more sodium than potassium. If you eat a lot of processed foods, which contain processed table salt, your sodium to potassium ratio is likely out of balance. While conventional health care practitioners may suggest you remedy this by limiting salt intake, focusing on increasing potassium is key. Research shows an association between higher potassium intake and lower blood pressure, regardless of sodium intake.10 Even the American Heart Association explains, “Foods with potassium can help control blood pressure by blunting the effects of sodium. The more potassium you eat, the more sodium you process out of the body.”11 Examples of potassium-rich foods include oranges, cantaloupe, yogurt and spinach.12 In addition to increasing your potassium intake, it’s possible to improve your sodium to potassium ratio just by switching the type of salt you eat — from table salt to natural varieties such as pink Himalayan. In the U.S., the majority of salt that’s consumed comes from processed foods. This processed salt contains 97.5% sodium chloride, with about 39% sodium. Natural salt, however, is higher in potassium than processed salt. Compared to iodized white table salt, which contains 151.68 milligrams per kilogram (mg/kg) of potassium, pink Himalayan salt contains 2,085.71 mg/kg.13 If you're unsure how much sodium or potassium you’re consuming, use a food tracking app, which allows you to enter the foods you eat and calculate your sodium to potassium ratio automatically. How Much Salt Is Ideal? Your body has a built-in “salt thermostat” that lets you know how much you need by regulating your craving for salt. It’s a good idea to listen to your body and, if you’re craving salt, consume more. If you sweat profusely, either through exercise or sauna use, for example, or drink caffeinated beverages, you automatically will need more salt than usual. A number of medical conditions also increase sodium loss or prevent your body from absorbing salt well. This includes inflammatory bowel diseases, sleep apnea, adrenal deficiency, bariatric surgery, kidney diseases, hypothyroidism and celiac disease. So, if you have any of these, you may need a bit more salt in your diet to compensate. Some experts recommend eating about 3,500 mg of sodium daily, which is far more than the American Heart Association’s recommended maximum limit of 2,300 mg a day, and their “ideal limit” of less than 1,500 mg a day.14 If you’re not sure whether you’re eating the right amount of salt for your body, you can also get a fasting chemistry profile that shows your serum sodium. As a general rule, your ideal sodium level is 139, with an optimal range of 136 to 142. If it is much lower, you probably need to eat more natural salt. If it’s higher, you’ll likely want to restrict your processed salt intake. There are also some salt-sensitive subpopulations that may need to limit their salt intake to 2,300 mg per day. This includes those with: Endocrine disorders High aldosterone levels Cushing’s syndrome Elevated cortisol Liddle syndrome, a rare condition affecting about 1 in 1 million individuals, causing them to retain too much salt. If treated with amiloride, salt intake probably does not need to be restricted

You might not give much thought to your toilet habits, but the way you sit on the throne significantly impacts your digestive health. If you're struggling with constipation, the solution may be simpler than you think. The modern pedestal toilet, while convenient, might be working against your body's natural design. Let's explore how a small change in your sitting position could lead to big improvements in your bowel movements. The human body evolved to eliminate waste in a squatting position. This natural posture aligns your intestines in a way that makes evacuation faster, easier and more complete.1 When you sit on a standard toilet, however, you're forced into an unnatural position that hinders the process. This misalignment contributes to constipation, straining and incomplete evacuation — all of which can lead to more serious digestive issues over time. The Anorectal Angle: Your Body's Natural Valve Understanding the importance of the anorectal angle is key to grasping why your sitting position matters so much. This angle acts as a natural valve, helping to maintain continence when you're not ready to evacuate. When you sit on a typical toilet, this angle remains partially kinked, requiring you to strain to overcome the obstruction. This straining isn't just uncomfortable — it can lead to issues like hemorrhoids and pelvic floor disorders.2 In contrast, squatting straightens the anorectal angle, allowing for a clear pathway and effortless elimination. This natural alignment means you don't have to push or strain, reducing your risk of common bowel-related health problems. By adopting a squatting-like position, even on a modern toilet, you can mimic this natural alignment and alleviate constipation and other digestive discomforts. The Multiple Benefits of Squatting While alleviating constipation is a primary benefit of adopting a more natural toilet posture, the advantages extend far beyond just easier bowel movements. Proper alignment during elimination can help prevent a host of other health issues. For instance, the reduced straining associated with a squatting-like position can lower your risk of developing hemorrhoids,3 a common and uncomfortable condition often exacerbated by prolonged sitting and pushing on the toilet. Additionally, this improved posture helps maintain the health of your pelvic floor muscles. These muscles play a role in supporting your pelvic organs and controlling bladder and bowel function. By reducing the strain on these muscles during bowel movements, you decrease your risk of developing pelvic organ prolapse, a condition more common in women but that can affect anyone. This natural posture also offers an additional range of health benefits that address various aspects of your digestive and pelvic health:4 1. Faster and more convenient evacuation — The aligned posture allows for quicker and more efficient bowel movements. 2. Prevention of fecal stagnation — By promoting complete evacuation, squatting reduces your risk of fecal buildup, which can contribute to conditions like irritable bowel syndrome, inflammatory bowel disease and even colon cancer. 3. Protection of pelvic nerves — The squatting position helps prevent stretching and damage to the nerves that control your urogenital organs, including the prostate, bladder and uterus. 4. Maintenance of a healthy ileocecal valve — Squatting temporarily blocks this valve between your colon and small intestine, minimizing the risk of bacterial contamination. 5. Enhanced continence — The posture relaxes the puborectalis muscle, which typically constricts your rectum, improving overall bowel control. Further, for pregnant women, squatting can help alleviate pressure on the uterus during toilet use, reducing discomfort. Regular squatting is also beneficial for women preparing for natural delivery, as it helps strengthen relevant muscles and improves flexibility. Beyond Constipation: The Link to Diverticulosis While the benefits of squatting for constipation relief are well-documented, recent studies have explored its potential role in preventing diverticulosis. Diverticulosis is a condition where small, bulging pouches develop in the lining of your digestive system, most commonly in your colon. A study conducted at Hacettepe University in Turkey found a significant correlation between toilet type and the development of diverticular disease.5 The study revealed that patients who used Western-style toilets (sitting position) had a higher risk of developing diverticulosis compared to those who used traditional Turkish-style toilets (squatting position). Moreover, the risk increased with the duration of Western-style toilet use, suggesting that the long-term effects of your toilet habits may extend beyond immediate digestive comfort and could influence the structural health of your colon. Among patients with diverticulosis, those using Western-style toilets had a predominance of left-sided diverticula. This aligns with the "anorectal angle and relaxation" hypothesis, further supporting the idea that your defecation posture can have specific and localized effects on your digestive system. Modifying Your Toilet Posture: Simple Tweaks for Better Health While completely switching to a squat toilet might not be practical for everyone, there are simple ways to modify your posture on a standard toilet to achieve similar benefits. One effective method is to use a small footstool or specially designed toilet stool to elevate your feet while sitting. This position brings your knees above your hips, more closely mimicking a natural squatting position. A study conducted at The Ohio State University looked into the effectiveness of devices that modify your posture on the toilet, essentially mimicking a squatting position.6 The study involved 52 participants who used a defecation postural modification device (DPMD) for two weeks. The results were striking: participants experienced increased bowel emptiness, reduced straining and shorter time spent on the toilet when using the device. You might think that only those with diagnosed digestive issues would benefit from such interventions. However, the research revealed some surprising statistics about the participants' baseline bowel habits. Over half of the study participants reported finding blood on their toilet paper in the past year, while a quarter experienced incomplete emptying, and nearly half indicated increased straining during bowel movements.7 These findings suggest that even if you consider your digestive health to be normal, you might still be experiencing suboptimal bowel function without realizing it. Using a DPMD or adopting a squatting position could improve your bowel habits, even if you don't currently experience noticeable digestive discomfort. This simple change in posture could lead to more complete evacuation, reduced straining and overall improved digestive health for a wide range of individuals. If you don’t have a stool, another technique is to lean forward slightly while on the toilet, resting your elbows on your knees. This posture helps to relax the puborectalis muscle, which is responsible for maintaining the anorectal angle. By relaxing this muscle, you create a straighter path for waste to pass through, easing constipation and reducing the need for straining. These simple modifications can make a significant difference in your toilet experience, reducing the time you spend on the toilet and increasing the completeness of your bowel movements. Innovative Sitting Techniques: Thinking Outside the Bowl While elevating your feet with a stool is one way to improve your toilet posture, some medical professionals have suggested other innovative approaches to address constipation. These techniques also aim to mimic the benefits of squatting while using a standard toilet, offering alternative solutions for those struggling with occasional bowel movement difficulties. One such method involves sitting with one leg crossed over the other, creating a pseudo-squatting position.8 This adjustment changes the angle of your rectum and relaxes key muscles involved in elimination. By adopting this posture, you may find that you're able to pass stools more easily and with less strain. Another technique gaining attention is a twist on the cross-legged position. In this approach, you place one foot on the opposite knee and gently twist your torso toward your raised leg.9 This position provides a form of self-massage to your abdominal area, aiding in the movement of stool through your intestines. These unconventional sitting methods work by increasing intra-abdominal pressure and altering the alignment of your digestive tract. While they may feel a bit awkward at first, many people report finding relief from mild constipation by incorporating these techniques into their bathroom routine. It's important to remember that while these methods are useful for occasional constipation, they're not a substitute for addressing underlying health issues. Passing stools that are hard and dry, requiring strain to expel, characterizes constipation. This condition typically involves less frequent bowel movements than usual. It's important to note that straining during defecation isn't normal, nor are sensations of incomplete evacuation, bloating, cramping or feeling sluggish after using the bathroom. As you age, particularly beyond 65, your likelihood of experiencing constipation increases considerably. If left untreated over time, chronic constipation can result in fecal impaction, a potentially serious medical issue. It's advisable to avoid laxatives whenever possible and only use them as a final option. Should you find it absolutely necessary to use a laxative, ensure it's only for a very brief duration. If you find yourself frequently struggling with constipation, it's important to consult with a holistic health care provider. They can help identify any underlying causes and develop a comprehensive treatment plan that includes dietary changes and lifestyle modifications. Common Causes of Constipation10 Lifestyle Diseases and Conditions Change in diet, less fiber, less fruits and vegetables Pregnancy, childbirth or hormonal disturbances Emotional stress Problems with the muscles or nerve in the intestine, rectum or anus Ignoring the urge to "go," travel and scheduling factors that cause you to hold it Irritable bowel syndrome (IBS) Insufficient exercise Neurologic disorders Inadequate hydration Hypothyroidism (underactive thyroid) Calcium or iron supplements Local pain or discomfort around the anus, such as from fissures or hemorrhoids Drugs such as narcotic painkillers (codeine, for example), diuretics, antacids, antidepressants and excess or overused laxatives Colorectal cancer Food allergies Multiple organ diseases, such as lupus and scleroderma Embracing Natural Habits for Optimal Elimination Adopting a more natural toilet posture is just one aspect of reconnecting with your body's innate wisdom for proper elimination. This simple change can serve as a gateway to exploring other natural health practices that align with your body's design. By paying attention to this often-overlooked aspect of daily life, you're taking a proactive step toward better overall health. Remember, it's not just about treating symptoms but about addressing the root causes of health issues. Constipation and other digestive problems are often signs that something in your lifestyle isn't quite right. To overcome constipation and promote optimal bowel function, stay well-hydrated, as water helps soften stools and promotes regular bowel movements. Additionally, increasing your fiber intake through whole foods like fruits and vegetables can add bulk to your stool and help it move more easily through your digestive tract. Regular exercise is another powerful tool in combating constipation.11 Physical activity stimulates the muscles in your intestines, promoting better digestion and more frequent bowel movements. Even a daily walk can make a difference. Lastly, pay attention to your body's natural rhythms and don't ignore the urge to go when it arises. By combining these natural strategies with improved toilet posture, you're giving your body the best chance to maintain regular, healthy bowel movements. Remember, consistency is key — make these practices part of your daily routine, and you'll likely see improvements in your digestive health over time.

Ginkgo biloba has been called "the tree that time forgot"1 because of its long-standing presence in our world, yet the benefits that this timeless plant offers are never forgotten or set aside. For centuries, ginkgo has been widely appreciated for its use against various ailments, such as stomach pain, asthma and tuberculosis, particularly in traditional Chinese medicine (TCM).2 But did you know that one of the most celebrated benefits of this 2,000-year-old tree is its ability to help support cognitive function? Research has highlighted ginkgo's ability to boost brain power and, more recently, it's been studied for its protective effects against Alzheimer's disease. Ginkgo Biloba Is a Helpful Ally Against Alzheimer's Disease Ginkgo biloba's brain-boosting properties have been valued for a long time, and according to the U.S. National Center for Complementary and Integrative Health (NCCIH), during ancient times, members of the Chinese royal court even consumed ginkgo nuts to counter senility.3 Today, research notes that it's one of the herbal remedies available to help alleviate symptoms associated with neurodegenerative diseases like Alzheimer's. A recent systematic review published in the journal Antioxidants4 evaluated ginkgo's efficacy in treating Alzheimer's and dementia. According to the researchers: "Ginkgo biloba (GB), an herb with historical use in traditional medicine, contains bioactive compounds such as terpenoids (Ginkgolides A, B and C), polyphenols, organic acids and flavonoids (quercetin, kaempferol and isorhamnetin). These compounds are associated with anti-inflammatory, antioxidant and neuroprotective properties, making them valuable for cognitive health."5 The research looked at 15 clinical trials that used ginkgo biloba extract versus a placebo to treat these neurodegenerative diseases. They found that in 11 of these trials, administering the herbal extract "improved cognitive function, neuropsychiatric symptoms, and functional abilities in both types of dementia." Bioactive Compounds Contribute to Ginkgo's Brain-Boosting Effects The review highlighted bioactive compounds that are responsible for ginkgo's benefits, such as flavonoids and terpenic lactones, which "enhance brain circulation by reducing peroxide levels in cerebellar neurons and protecting cortical neurons from injuries caused by iron."6 Also present are ginkgolides, which are terpenoids with anti-inflammatory, antioxidant and neuroprotective properties (to name a few); the study notes that they have "intriguing effects" against cardiovascular and cerebrovascular diseases.7 According to the researchers: "[Ginkgolide A's] mechanism of action involves inhibiting a biomarker of oxidative stress, 8-hydroxy-2′-deoxyguanosine (8-OHdG), which is abundant in the brain following inflammation caused by, say, trauma. GB's effects on oxidative stress and neuronal protection are linked to a reduction in ROS formation and action, such as inhibiting NADPH oxidase activation, downregulating the Mitogen-Activated Protein Kinases (MAPK) and activator protein-1 (AP-1) complex, inactivating Signal Transducer and Activator of Transcription 5 (STAT5), and several other molecules."8 Meanwhile, kaempferol, a flavanol that's also found in other foods like apples, broccoli and strawberries, has been found to increase the expression of brain-derived neurotrophic factor (BDNF) and protects against the toxic effects of 3-nitropropionic acid, a neurotoxic compound, on brain cells.9 Ginkgo Biloba's Mechanisms of Action But how exactly does ginkgo exert protective effects on your cognitive function? A separate scientific review, published in 2023 in the Neuropsychiatric Disease and Treatment journal,10 explored the mechanisms of action of this herb and how it helps people with mild neurocognitive impairment. The researchers analyzed nine clinical trials involving 946 patients, and found that ginkgo biloba extract exerted beneficial cognitive effects, such as:11,12 Improving short- and long-term memory Helping retain attention and sharpen focus Boosting mental processing speed Enhancing executive function, which includes planning, decision-making and flexible thinking The scientific review mentions how ginkgo interacts with the body to impart these benefits. For one, it has "vaso-regulatory, vaso-protective and blood flow-enhancing properties," which means it improves blood circulation to the brain, ensuring you get enough nutrients and oxygen for optimal function.13 In animal studies, ginkgo biloba has been found to inhibit the formation of harmful proteins, which clump together and cause damage. It also improves neurogenesis and synaptogenesis, boosting brain cell growth as well as enhancing the connections between these cells.14 Ginkgo also has antioxidant activities that protect against free radicals that trigger oxidative stress. It also protects your mitochondrial health. The mitochondria are the powerhouses of your cells, and having mitochondrial dysfunction hinders your cellular energy production, which is the root cause of most diseases.15 Ginkgo Biloba Helps Improve Cognitive Function After a Stroke In the U.S., stroke is one of the most common reasons for mortality; 1 in 6 deaths from cardiovascular disease are caused by a stroke.16 Those who survive often deal with cognitive impairment, which could progress to dementia within five years.17 Hence, it's good to know that herbal remedies like ginkgo show promise in improving cognitive recovery, especially when used in the early days after a stroke. A 2023 study18 conducted by researchers from the Beijing Tiantan Hospital of the Capital Medical University in Beijing found that ischemic stroke patients who were given ginkgo injections daily were able to recover better.  The researchers divided 3,163 mild to moderate stroke patients into two groups. One group received daily injections of ginkgo diterpene lactone meglumine (GDLM), while the other received only a placebo. While both groups initially had average cognitive scores, by day 14, those who received GDLM exhibited greater signs of improvement. On average, the ginkgo group's cognitive scores were 3.93 points higher; the placebo group had an average of 3.62 points. By day 90, those in the ginkgo group had an average of 5.51 points improvement, while the placebo group had 5.04 points average improvement.19 Anxin Wang, Ph.D., an associate professor at the Beijing Tiantan Hospital and one of the study authors, said: "If our positive results are confirmed in other trials, GDLM injections may someday be used to improve cognitive function for patients after ischemic stroke."20 Animal Studies Suggest Ginkgo Improves Behavior by Altering Gut Composition The intricate connection between gut and brain health has long been established, and there's research proving that the state of your gut influences your mood and behavior. I recently published an article about the link between gut health, eating disorders and depression. According to a 2024 study published in BMC Psychiatry,21 certain gut bacteria strains were linked to inflammation and depression. This shows another path by which ginkgo influences your mental health. According to a 2023 animal study conducted by Chinese researchers,22 ginkgo biloba extract (EGb) helps improve mood and memory among animals with Alzheimer's-like symptoms by altering their gut microbiome. The test subjects were given the extract daily through intragastric administration (straight to the stomach) and were observed for two months. The researchers found that the extract helped increase good gut bacteria in the mice's gut, which then contributed to better results when they were subjected to a spatial memory test. According to the researchers:23 "[A]ll four kinds of probiotics, Bifidobacterium, Limosilactobacillus, Adlercreutzia and Akkermansia, were positively correlated with the results of the water maze test, suggesting that the relative abundance of intestinal probiotics in APP/PS1 mice was significantly increased after EGb treatment, which further affected their learning and memory behavior, and there was a correlation between intestinal probiotics and cognitive dysfunction. In addition, fecal bacteria transplantation experiments have confirmed that probiotics can improve the cognitive function of AD model mice." In particular, Bifidobacterium and Limosilactobacillus were associated with reduced inflammation and improved brain function. The researchers also noted other positive effects on gut microbiome, such as protecting the gut barrier (which keeps out harmful substances from entering your bloodstream), protecting the blood-brain barrier and improving blood flow to the brain. The study also noted that ginkgo influences other metabolic processes, particularly tryptophan metabolism and steroid hormone biosynthesis, which also positively affected cognition and behavior. "EGb improves the pathology of AD [Alzheimer's disease] by increasing the production of intestinal probiotics and promoting the levels of related metabolites in AD mice," the researchers conclude.24 Are There Risks and Cautions When Taking Ginkgo? Ginkgo is available in a variety of forms, including extracts, teas, capsules and tablets. Don't use raw seeds and unprocessed ginkgo leaves, however — they contain toxic compounds called 4'-methoxypyridoxine (MPN) and cyanogenic glycosides, which can cause adverse effects like nausea, vomiting, diarrhea and abdominal pain.25 The NCCIH says that ginkgo is safe when taken orally in moderate amounts. However, some people could experience side effects like headaches, dizziness, and allergic skin reactions. Those with a bleeding risk are also advised to be careful when taking ginkgo supplements, as it could increase their chances of bleeding.26 Pregnant women are also advised against taking ginkgo as it could lead to premature labor or extra bleeding, if used before giving birth. There's also little data on ginkgo's effects during breastfeeding, so nursing moms must be cautious when taking this supplement. Take B Vitamins Along with Ginkgo Biloba As mentioned above, ginkgo contains the toxin 4'-O-methylpyridoxine, which acts as an "antivitamin," particularly against B vitamins. While most supplements would likely eliminate this toxin, or have harmless amounts, it is a good precaution to increase your B vitamin intake when you use ginkgo supplements, especially if your goal is to help support cognitive function. B vitamins play a vital role in your brain health, and particularly in warding off Alzheimer's. A 2022 review published in Biomolecules journal27 found that vitamin B12 affects the biochemical pathways involved in Alzheimer's disease. According to the study authors: "[S]upplementation of vitamin B12 exerts positive effects with respect to AD pathology, both in transgenic AD models and in wildtype animals. In line with this, cell culture and ex vivo studies provided further evidence for the protective effects of vitamin B12. These are linked to amyloid formation and fibrillization, epigenetic modifications, tau fibrillization, synaptogenesis of neuronal membranes, oxidative stress and cholesterol synthesis."28 In a more recent study, published in 2024,29 researchers looked at the effects of supplementation in combatting Alzheimer's disease, highlighting B vitamins as one of the vitamin groups with a significant role in preventing brain deterioration. "Supplementation with B vitamins (folic acid 0.8 mg, vitamin B6 20 mg, vitamin B12 0.5 mg) can decelerate the shrinkage of particular brain regions that play a [significant] role in the progression of AD and are linked to a deterioration in cognitive function. B vitamins reduce the levels of homocysteine, which in turn results in a reduction in gray matter atrophy, therefore slowing down the decline in cognitive function," the authors concluded.30 Lastly, remember that no matter how compelling the research is on ginkgo biloba's benefits for brain health, no one supplement can prevent or reverse cognitive decline. Don't look for a "quick fix" to help protect against age-related illnesses. Instead, evaluate your lifestyle choices and dietary habits to ensure you are implementing healthy strategies that address or prevent dementia and Alzheimer's. For more information, I recommend reading my article, "14 Modifiable Risk Factors That Can Help Prevent Dementia."

Editor's Note: This article is a reprint. It was originally published December 4, 2022. Dr. Dean Ornish, clinical professor of medicine at the University of California, San Francisco (UCSF), is perhaps best known for his pioneering work in how to use food and simple lifestyle strategies to improve health. This is also the topic of his book, "Undo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases." Ornish is well-known for arguing that high-protein and high-fat diets contribute to America's ever-growing waistline and incidence of chronic disease. We obviously share different positions on this issue. Since critiques of Ornish's diet can be found in various places on the internet,1 I decided to focus on what, in my view, is his major contribution to health, which is facilitating an aggressive lifestyle modification program to lower the risk of disease and have it paid for by insurance companies. It is virtually impossible for most to have the foundational cause of their disease process reverse in the typical 10- to 15-minutes' doctor visit. So, he took 16 years to get his lifestyle program approved by Medicare and many insurance companies, which allows access to the tools necessary to change the causes of most disease. Once a person has the foundation in place, it will be easy for them to research the high- versus low-fat debate and try it for themselves and let their body tell them which position is correct. But the important point is that most of their destructive health habits will be changed at that point. For the past four decades, Ornish has directed clinical research showing you can reverse not only Type 2 diabetes and high blood pressure but also coronary heart disease — even severe cases — through lifestyle changes that can be boiled down to "Eat well, move more, stress less and love more." Simple Lifestyle Changes Can Reverse Most Chronic Disease One of Ornish's studies also demonstrated that these same lifestyle changes can slow, stop or reverse the progression of early-stage prostate cancer, and probably breast cancer as well. "We found that these same lifestyle changes actually change your genes, turning on the good genes and turning off the bad genes, specifically the genes that promote heart disease, diabetes, prostate cancer, breast cancer and colon cancer," he says. "We did a study with Elizabeth Blackburn, Ph.D., who received the Nobel Prize for her pioneering work with telomeres. We found that these lifestyle changes could actually increase the enzyme telomerase in just three months that repairs and lengthens telomeres. Over a five-year period, we found that these lifestyle changes could actually lengthen telomeres. When The Lancet sent out a press release announcing this study, they called it 'reversing aging at a cellular level.' We have just begun the first randomized trial to see if this program can reverse the progression of men and women who have early-stage Alzheimer's disease. The more diseases we study and the more mechanisms we look at, the more reasons we have to explain why these changes are so powerful and how quickly people can often get better in ways we can measure." Since the early ‘90s, Ornish, through the Preventive Medicine Research Institute, a nonprofit organization, has been training hospitals, clinics and physician groups around the U.S. Despite the program's early success, many sites ended up closing down due to lack of insurance reimbursement. As noted by Ornish, "If it's not reimbursable, it's not sustainable." Changing the Reimbursement Paradigm To address this problem, they started reaching out to insurance companies. A few, including Mutual of Omaha and Highmark Blue Cross Blue Shield agreed to cover the program but, by and large, it was difficult to get the insurance industry onboard. "I thought, 'Well, if Medicare would pay for it, then that would really change the whole paradigm. Because doctors do what we get paid to do, and we get trained to do what we get paid to do.' If you change reimbursement, you change not only medical practice but also medical education." It took 16 years, but Medicare approved and started covering the program in 2010 — officially referred to as "Dr. Ornish's Program for Reversing Heart Disease" under its intensive cardiac rehabilitation (ICR) program2 — which allows for 72 hours of training on how to address the foundational causes of heart disease. According to Ornish, it was one of the most difficult things he's ever done. "At one point, halfway through this whole process, they said, 'Well, we'll do a demonstration project, but you have to get a letter from the head of the National Heart, Lung, and Blood Institute of the National Institutes of Health, that your program is safe for older Americans.' I said, 'Safe compared to having your chest cut open?' They said, 'No. Just [that it's] safe for older people to walk, meditate, eat vegetables, quit smoking and love more.' I said, 'You must be kidding.' They said, 'No. We're not.' So, the director of the National Heart, Lung, and Blood Institute actually did a literature review, and concluded, 'Guess what? These are not high-risk behaviors' ... Anyway, after 16 years, we finally did receive Medicare approval ... Now that Medicare is paying for it, most of the major insurance companies are covering it as well ... I didn't want this to be concierge medicine. I wanted this to be available to everybody. Now, it is." The program, currently offered in 14 states,3 is divided into 18 four-hour sessions, which include supervised exercise, meditation and stress management, a support group (which Ornish says is part of why they're getting unprecedented levels of adherence to the program) and more. Data show 85% to 90% of patients going through the program are still adhering to it after one year, and have better clinical outcomes, which results in significant cost savings. According to Ornish, in the first year of the program, Highmark Blue Cross Blue Shield's costs were 50% lower than that of a matched control group, and Mutual of Omaha cut their cost by nearly $30,000 per patient in the first year. Leveraging Motivation What really motivates people to make sustainable changes is not fear of dying; it's the joy of living, Ornish says, and his program acknowledges and in fact leverages this knowledge. "When they change their lifestyle, most people feel so much better so quickly in ways that really matter to them. For example, people with heart disease often have angina or chest pain ... [W]ithin, usually, a few days or a few weeks, they're essentially pain-free. They ... say things like, 'Well, I like eating junk food, but not that much. Because what I gain is so much more than what I give up.' That's really the key. It's that we're always making choices ... These are choices worth making. You feel so much better so quickly that it really reframes the reason for making these changes — from fear of dying or fear of a bad thing happening, to joy, pleasure, love and feeling good. The bigger changes in lifestyle are a big part of that. The support groups we have are not really the classical support group of exchanging recipes and shopping tips and types of running shoes, but rather creating a safe environment where people can connect in a deep and authentic love for each other. You know, 50 years ago, people had an extended family they saw regularly. They had a job that felt secure. They had a church or synagogue they went to regularly, a club they belonged to, a neighborhood with two or three generations of people. Today most people don't have any of those." Over 20 years ago, Ornish wrote the book "Love and Survival: 8 Pathways to Intimacy and Health," which reviewed evidence from what are now tens of thousands of studies showing that people who are lonely, depressed and isolated are three to 10 times more likely to get sick and die prematurely than those who have a sense of love and connection in community. "I don't know anything in medicine that has that big an impact," Ornish says. Through his studies, Ornish has also learned that most harmful behaviors and habits are adaptive ways to deal with emotional pain. "I've had patients say things like, 'I've got 20 friends in this pack of cigarettes. They're always there for me, and nobody else is. You want to take away my 20 friends. What are you going to give me?'" Ornish says. So, while information is important, it's not usually enough to motivate people to make permanent changes. Love — An Oft-Avoided Four-Letter Word in Medicine As noted by Ornish, "Love is one of those four-letter words that you're not really supposed to talk about as a scientist or as a doctor." Instead, terms like psychosocial support or bonding are used, but regardless of the terms, Ornish's program is a love-based one. "Forty years ago, when I was a freshman in college at Rice University in Houston, I got suicidally depressed," he says. "That was my doorway into learning about this. Creating an environment that feels nurturing and loving, like the support group, is the part of our work that some people make the most fun of ... That's why in this book, 'love more' is the fourth component of, 'Eat well, move more, stress less, love more,' because love is really what enables people to make these other changes. It has healing benefits in its own right. Even the word 'healing' comes from the root 'to make whole.' Yoga comes from the Sanskrit meaning 'to yoke, unite,' 'union.' These are really old ideas that have been rediscovered ... More money is spent on antidepressants as well as cholesterol-lowering drugs, than pretty much anything else. We need to address this. Because what I learned when I was so depressed when I was in college is that if you tell someone who's lonely and depressed that they're going to live longer if they just change their diet, or move more, or eat well or stress less ... it doesn't work for them. They say, 'I'm just trying to survive. I'm just trying to get through the day. I don't know if I want to live longer' ... I think just the act of knowing that we're mortal, and understanding what really brings happiness ... choosing not to do something that you otherwise could do imbues those choices with meaning. And if they're meaningful, then they're sustainable." The Importance of Meditation Ornish also discusses the benefits of meditation, which is part of the program. Among those benefits is finding your center so that you can empower yourself without adding stress. "My whole approach is really about addressing the underlying cause of why people get sick," he says, and a major part of the problem is that we're doing something to disturb our innate peace and well-being. The answer then is simply to stop doing that which causes the disturbance. Meditation can give you the direct experience of this part of you that is undisturbed and not stressed, and provide the mental clarity to actually notice what it is that you're doing that's causing you to feel uneasy or "dis-eased." "I would encourage anyone watching this, when you meditate, at the end of a meditation, when you're feeling more peaceful, just ask yourself a simple question: 'What am I not paying attention to that would be helpful? ... Then just listen. You'll be amazed at what comes up,'" Ornish says. "If you want to learn how to meditate, we can do it right now. It takes all of 30 seconds. Close your eyes, assuming you're not in a car or some place that you need to be looking, and take a deep breath. Bring your awareness to one of these mantra sounds. Let's use the word 'one,' because it's secular and it wouldn't offend anyone. [Just intone] 'One' ... When you run out of air, do it again. Over and over again. What invariably will happen is your mind will start to wander. You'll start to think about 1,000 things you should be doing or forgot to do or whatever. That's normal. Everybody's mind wanders. If you become aware that you're thinking about something else, just bring it back to the sound. Then your mind really begins to quiet down in a very deep way ... What I find is that the consistency is more important than the duration ... Just a few minutes at the beginning of the day or the end of the day can really make a huge difference. If you can do more, even better." Intermittent Fasting In his book, Ornish also suggests making breakfast and lunch the main meals of your day, and then eating a much smaller dinner or nothing at all, so that you're intermittently fasting for at least 12 to 14 hours every day. This is similar to the kind of meal timing schedule as my peak fasting regimen. In the past, I advocated a six- to eight-hour eating window, and I typically maintained a daily five- to six-hour eating window. The primary reason, from my review of the literature, is the shortened eating window is a more effective activator of autophagy and removal of cellular debris that will contribute to deadly chronic inflammation. Now that I’ve learned that even longer eating restrictions and fasts are perfectly appropriate for 95% of the population as they are insulin resistant and metabolically inflexible, shift to one day a week of 12 hours, three days of 10 hours and three days of eight hours. Also, If you are metabolically healthy, I would encourage you to avoid very short eating windows under eight hours. In his interview, Ornish explains why intermittent fasting can help your healthy heart program: "First of all, you sleep better because your body's not trying to work, process and digest your food while you're trying to rest and sleep. Also, there's a lot of evidence that [intermittent fasting] gives your body a chance to detoxify and clean itself out. It's one of the reasons why when you eat a healthier diet, not just what you eat but how you eat and when you eat, will make a difference as well. The challenge with that is ... that most of us in our culture tend to connect with our family or loved ones over dinner. When you're pushing back that window to three hours before bed time, that could be a challenge. But, it's just an opportunity for exploring some novel approaches, I guess." Removing the Distinctions Between Diseases In his book, Ornish presents what is essentially a unifying theory of chronic disease. He explains: "We tend to think of heart disease, diabetes, prostate cancer and Alzheimer's as being fundamentally different diseases. I'm putting forth a radically new unifying theory, which is that they're really not different diseases. They're different manifestations of the same underlying biological mechanisms that are disordered, such as chronic inflammation, oxidative stress, changes in the microbiome, immune function, gene expression, telomeres, chronic stimulation of the sympathetic nervous system, autophagy and angiogenesis. Each one of these, in turn, is directly influenced by what we eat, how we respond to stress, how much exercise we get and how much love and support we have. Because these underlying mechanisms are so dynamic, most people feel so much better ..." Indeed, Ornish's work reveals these diseases do not require different sets of diets and lifestyle programs. It's the same for all. According to Ornish, this is also one of the reasons why so many of these diseases are comorbidities. People who have heart disease often also have high blood pressure, diabetes, high cholesterol and/or other chronic inflammation, for example. This makes sense if they're all different manifestations of the same underlying cause. What this means too is that by implementing these healthy lifestyle strategies, you're not just preventing or reversing one particular disease, you protect yourself against all of them simultaneously. For example, Ornish completed a randomized trial with Dr. Peter Carroll, chair of urology at the University of California, San Francisco, and a leading urologist, the late Dr. Bill Fair, then-chair of urology at Memorial Sloan Kettering Cancer Center in New York, showing that the same lifestyle changes that reverse heart disease also can often stop and even reverse the progression of early stage prostate cancer. And contrary to conventional therapies, there are no serious side effects of these lifestyle strategies. As mentioned earlier, Ornish is now also studying the impact of these lifestyle modifications on Alzheimer's disease. Where to Find Ornish's Program If you're interested in Dr. Ornish's program, you can get all the information you need from his book, "Undo It! How Simple Lifestyle Changes Can Reverse Most Chronic Diseases." If you would like further guidance, you can find a listing of all the sites that have been trained and certified to teach the program on Ornish.com, along with support groups you can attend free of charge. As mentioned, there are facilities offering the program in 14 states. Ornish.com also lists about 100 video testimonials, including one by Dr. Robert Treuherz, an internist whose heart disease was so severe he was on the waiting list for a heart transplant. While waiting for a donor to appear, he went through Ornish's program at UCLA. "After nine weeks, he improved so much he didn't need a heart transplant anymore," Ornish says. "What's the more radical intervention here? A heart transplant, which costs $1.5 million and a lifetime of immunosuppressive drugs, or 'Eat Well, Move More, Stress Less, Love More?' We have over a dozen cases like that." Become a Certified Ornish Program Provider If you're a health care provider — be it a doctor, nurse, nurse practitioner, meditation/yoga teacher, exercise physiologist, registered dietitian or psychologist — his site also provides information on how to become a certified provider of the Ornish program. "Medicare and many insurance companies will pay the same reimbursement, whether it's offered in a physician's office or in a hospital or in a large academic institution," he says. "We're creating a new paradigm of health care rather than sick care ... Medicare currently only pays for reversing heart disease. Some of the other insurance companies cover it not only for heart disease but also for Type 2 diabetes, or even two or more risk factors like obesity, high cholesterol, high blood pressure and so on. Most people with heart disease will be covered if they can go to one of our programs." The training, given in the Bay Area, is a combination of didactic and experiential learning where you go through the program from start to finish, just as if you were a patient. In addition to that, you attend lectures by Ornish and others to learn the scientific basis for all of the modalities, and how to incorporate the knowledge into your day-to-day life. Further ongoing training is provided both on-site and through video technologies. To maintain the quality of the program, providers are required to go through reaccreditation on an annual basis. "Most people who do it say, 'This is what I've been waiting for. This is why I went into health care.' If we're just a collection of algorithms, we're going to get replaced by artificial intelligence and probably an iPhone app before long ... For me, at least, it's part of our conspiracy of love. When you go through this program, you can really experience the difference it can make. We so often think that advances in medicine have to be something really high-tech or expensive ... I think our unique contribution has been to use these very high-tech, expensive state-of-the-art scientific measures to prove how powerful this very simple and low-tech and low-cost program can be ... Even in three and a half days, people often find that they have life-transforming experiences, which make them that much more passionate and committed and effective in training their patients who they ultimately will be working with."

What was the last good book you read, and how many books have you already finished reading this year? If you answer more than 10, then good for you — the average American reads 12 books annually.1 Reading is one of my favorite pastimes, because it not only provides learning and entertainment, but it's also one of the most cost-efficient hobbies you can take up. It opens you to new worlds, broadens your vocabulary and allows you to be more imaginative and creative. But the benefits of daily reading go beyond keeping you preoccupied and entertained – it has a profound impact on various areas of your health, including your brain function, sleep quality and even stress levels. Reading Improves Your Brain Function and Wards Off Neurodegenerative Diseases One of the most notable benefits of reading is boosting your cognitive function. Reading stimulates you mentally, developing various areas of your brain, such as memory, concentration and more. According to an article published on Medium,2 reading every day is like going to the gym for your brain — even just a few minutes of reading, whether it's several pages or a chapter or two, will help your brain stay in shape. The video above3 offers a great explanation on how reading benefits your mind: "Regular reading increases connectivity in the temporal cortex, a brain area responsible for language comprehension. This heightened connectivity not only improves our ability to understand and process language but also enhances empathy and emotional intelligence as we engage with diverse characters and settings. As we empathize with characters' experiences and emotions, our brain simulates these situations, which may lead to improved problem-solving skills and a deeper understanding of human behavior."4 There are studies backing up the advantages of reading for brain function. A 2021 study5 conducted by researchers from Chicago, for example, found that reading and doing other cognitive activities (such as playing board games and solving puzzles) helps delay the onset of Alzheimer's disease among the elderly by up to five years.  Published in the journal Neurology,6 the study involved 1,978 seniors with an average age of 80 who were followed for an average of seven years. The participants were given cognitive tests to determine if they have developed dementia. Based on their findings, participants with high cognitive activity developed dementia at age 94, on average, while those who have low cognitive activity developed it at age 89, on average.7,8 Robert S. Wilson, Ph.D., one of the study authors, said: "The good news is that it's never too late to start doing the kinds of inexpensive, accessible activities we looked at in our study. Our findings suggest it may be beneficial to start doing these things, even in your 80s, to delay the onset of Alzheimer's dementia."9 A 14-year longitudinal study published in the journal International Psychogeriatrics10 also came to the same conclusion — reading frequently protects elderly people's cognitive function. According to the researchers: "[T]hose with higher reading frequencies (≥1 time a week) were less likely to have cognitive decline at six-year (adjusted odds ratio [AOR]: 0.54; 95% confidence interval [CI]: 0.34–0.86), 10-year (AOR: 0.58, 95% CI: 0.37–0.92), and 14-year (AOR: 0.54, 95% CI: 0.34–0.86); in a 14-year follow-up, a reduced risk of cognitive decline was observed among older people with higher reading frequencies versus lower ones at all educational levels."11 Reading Before Bedtime Improves Your Sleep People who read a book every day usually do so before bedtime, and many parents also make it a habit (and a bonding experience) to read to their children before tucking them in for the night. This is because reading calms your mind — it pulls you away from the stressors you experienced during the day and reduces mental chatter. According to the featured video,12 reading also slows down your heart rate and reduces muscle tension, which are both essential for a good night's sleep. Furthermore, it creates a form of cognitive engagement that is similar to meditation, allowing you to smoothly transition into a state that's conducive to sleep. A 2021 study published in the journal Trials13 looked at the effects of reading before bedtime on sleep quality. The participants were divided into two groups; the intervention group was asked to read a book before bedtime, while those in the control group were told not to read. In the intervention group, 42% of participants reported an improvement in their sleep quality; only 28% of the participants in the control group reported the same effect. "Reading in bed before sleep not only potentially improves overall sleep quality, but also people in the reading group experienced fewer problems staying asleep. While we did find a higher rate of daytime sleepiness in people allocated to reading a book in bed, the difference we found was very small and likely to have little impact on a person's daytime sleepiness in practice," the researchers noted.14 Engaging in a Daily Reading Habit Helps Ward Off Stress Many people consider reading a form of therapy, and rightly so — in fact, just a few minutes or an hour or two of reading per day helps clear your mind of all the stressful events you encountered, giving you a much-needed break. As explained in the featured video: "When we read, we immerse ourselves in different worlds, perspectives, and narratives, which distracts our minds from current stresses and allows us to relax. This psychological shift is the first step in stress reduction, as engaging with a book requires concentration, diverting attention away from stressors and lowering the body's production of stress hormones like cortisol."15 Cortisol's primary role in your body is to increase your blood sugar when there's insufficient glucose in your bloodstream and your liver does not have enough glycogen reserves. It's your body's protective mechanism to keep your glucose levels from dropping dangerously low, so you don't go into a hypoglycemic coma. However, cortisol's mechanism of action also contributes to inflammation, which is why having elevated levels is undesirable. You can read more about this in my article, "Key Strategies to Reduce Your Cortisol Levels." So, ultimately, if your body is producing high amounts of cortisol due to chronic stress or to compensate for the lack of glucose in your body (due to having low amounts of healthy carbs in your diet), this is not a state you want to be in for a prolonged period if you want to live a long and healthy life. By implementing a daily reading habit, you'll be able to lower your levels of this stress hormone. According to an article in Medium: "High cortisol levels, often a result of chronic stress, can wreak havoc on both physical and mental health. Finding effective ways to unwind and relax is [important] for managing cortisol levels and promoting overall well-being. One often-overlooked but highly effective method is indulging in a good book, particularly fiction, before bedtime."16 Reading 'Challenges' and Trains Your Eyesight Even if you're in a stationary position while reading a book, there's one body part that is being exercised — your eyes. Your eyes constantly move, as you shift your gaze from one text to another, then back again. This challenges your eyes and trains your ciliary muscles — the part of your eyes that part of the eye that affects your ability to see objects clearly at different distances.17 As noted by the video:18 "[Reading] may enhance the eye's ability to transition between near and far focus, a process known as 'accommodation,' which may deteriorate with age or prolonged screen time." However, doing this activity under the right circumstances and lighting conditions is important. Make sure to read under appropriate lighting to avoid eye strain. A 2021 study19,20 found that reading outdoors is good for your eyesight, as it helps improve visual brain cells and helps you distinguish details better. Lead study author, Dr. Hamed Rahimi-Nasrabadi, comments: "Findings from the investigation conclude you can now feel good when you decide to read your favorite book outdoors. You can say it is scientifically proven visual contrast increases outdoors and, therefore, reading under bright light stimulates your visual brain more effectively, allows you to see the letters better, and helps your eyesight."21 Reading a Book Decreases Your Gadget Use During Bedtime Another notable advantage of reading a book is you get to spend less time on your gadgets. Most people today cannot survive an entire day without their phones. In fact, recent statistics22 say that people ages 16 to 64 spend a whopping six hours and 35 minutes daily on their electronic devices. Particularly problematic is using these electronic devices during bedtime, which, according to the National Sleep Foundation,23 70% of adults and 75% of children are prone to doing. If you think that scrolling on your phone until you feel sleepy seems harmless, the fact is that the blue light these gadgets emit interferes with your melatonin production and disrupts your sleep/wake cycle. In addition, using gadgets in the bedroom also means you're exposed to electromagnetic fields (EMFs) from electronic devices, which harm your mitochondria by producing oxidative damage. So, rather than using your phone to induce sleepiness during bedtime, pick up where you last left off on the book that you're reading. Even 10 to 20 minutes of reading will help give you better sleep. For more about this topic, I recommend reading my article, "Light at Night Damages Your Health and Potentially Future Generations." Improve Your Health, One Page at a Time — Make Reading a Daily Habit Due to the fast-paced lifestyle most people are accustomed to, taking the time to pause, sit down and read a good book is often considered an indulgent pleasure. However, you mustn't feel guilty for mellowing down and spending time with a good book. The benefits of reading are profound, as it encourages your personal growth and supports your mental health and cognition. Here are some more advantages you'll reap from a reading habit.24,25 • Improves attention span — Reading allows you to concentrate on one activity. In today's world where multi-tasking is often the norm, being able to focus on one thing at a time helps clear unnecessary stress from your mind. As noted by an article in The Hearty Soul:26 "Reading is an active action that demands complete concentration on deciding which passages to read first and which to skip. You'll be astounded at how much reading every day can improve your focus in just 20 minutes a day." • Develops your creativity — Being introduced to new worlds, perspectives and knowledge boosts your imagination, which you can apply to your day-to-day tasks and helps improve your problem-solving skills. • Helps you socialize — Use the fresh ideas and new knowledge you get from reading to start conversations or participate in discussions within your social circles. • Improves your writing skills — Reading different genres from different authors allows you to explore other authors' writing styles, which you can use as an inspiration to hone your own skills. Some people usually find it difficult to get started with reading. One of the best ways you can make this a regular part of your life is to fit it into your schedule, whether in the daytime or at night — as highlighted above, both have profound benefits for you. Set aside 10 to 15 minutes per day for reading. Another great idea is to create a reading nook — allot a space in your home for a mini-library, where you have easy access to your favorite reads. Finally, it's best to read what you love — selecting books that pique your interests will increase the chances that you'll read them from cover to cover.

Cardiovascular disease (CVD) is the leading cause of death among women in the United States. The U.S. Centers for Disease Control and Prevention (CDC) reports that nearly 44% of the female population in the country — over 60 million women — are affected by some form of CVD.1 Early interventions are important for mitigating the development and impact of CVD, and recent research2 supported by the National Institutes of Health (NIH) found this could be achieved by measuring specific biomarkers in the bloodstream to get a comprehensive and long-term view of an individual's heart disease risk. "We can't treat what we don't measure," said Paul M. Ridker, M.D., M.P.H., one of the study authors and the director of the Center for Cardiovascular Disease Prevention at Brigham and Women's Hospital, Boston. "We hope these findings move the field closer to identifying even earlier ways to detect and prevent heart disease." Key Findings from a 30-Year Study on Three Biomarkers of Cardiovascular Risk Published in August 2024 in the New England Journal of Medicine3 and presented at the European Society of Cardiology Congress, the featured study examined three key biomarkers — high-sensitivity C-reactive protein (hs-CRP), low-density lipoprotein (LDL) cholesterol and lipoprotein(a), or Lp(a). While these biomarkers are already used to predict cardiovascular risk over five- and 10-year periods, the researchers aimed to determine their potential for assessing long-term cardiovascular disease risk. The study involved 27,939 initially healthy American women previously enrolled in the landmark Women's Health Study. The participants, who began the study between 1992 and 1995 at an average age of 55, were followed for 30 years. At the beginning of the study, researchers measured each woman's levels of hs-CRP, LDL cholesterol and Lp(a). The primary goal was to track the first occurrence of a major cardiovascular event, such as a heart attack, coronary revascularization, stroke or death from cardiovascular causes. To assess risk, the researchers analyzed how different levels of each biomarker influenced heart disease outcomes over 30 years, while accounting for factors like age and other health conditions. Throughout the follow-up period, 3,662 major cardiovascular events occurred, and the study demonstrated that higher baseline levels of all three biomarkers were strongly linked to increased 30-year cardiovascular risk. According to a news release published by the NIH:4 "Researchers found that women with the highest levels of LDL cholesterol had a 36% increased associated risk for heart disease compared to those with the lowest levels. Those with the highest levels of Lp(a) had a 33% increased associated risk, and those with the highest levels of CRP had a 70% increased associated risk. When all three measures — LDL cholesterol, Lp(a) and CRP — were assessed together, participants with the highest levels had more than a 1.5-times increased associated risk for stroke and more than a three-times increased associated risk for coronary heart disease compared to women with the lowest levels." Although the study5 focused on women, the researchers believe that similar findings would likely apply to men as well. This suggests that the biomarker screening approach could have broad implications for cardiovascular risk assessment across the general population and could advance preventive cardiology for both men and women. What Do These Biomarkers Measure? LDL cholesterol is commonly measured when assessing heart disease risk, as elevated levels are linked to atherosclerosis and cardiovascular events.6 However, it's not always an accurate predictor of cardiovascular disease risk, as it's possible to have normal total cholesterol and/or normal LDL cholesterol levels, yet still have a high LDL particle number, which more accurately reflects the amount of LDL particles circulating in the blood. In summary, the primary risk factor for heart disease isn't the amount of cholesterol but the number of LDL particles carrying it. A higher number of LDL particles increases the likelihood of having oxidized LDL (oxLDL), which is significantly more atherogenic. The hs-CRP and Lp(a) levels provide a better assessment of CVD risk as they reveal less obvious risk factors. In fact, Ridker recommends patients ask their physician to specifically measure these parameters.7 An hs-CRP test measures the liver protein produced in response to inflammation in the body.8 Chronic inflammation is a hallmark of most chronic diseases, including CVD. It contributes to plaque formation and destabilization within the arteries. Rising CRP levels indicate increased inflammation and a higher risk for heart disease or other cardiovascular events like stroke. Hence, the lower your hs-CRP level the better. Aim for levels below 0.7 milligrams per deciliter (mg/dl). I like to keep mine under 0.2 mg/dl. Levels above 3 mg/L are associated with a high risk for cardiovascular events. Lp(a) is another important, though lesser-known, biomarker for cardiovascular health. Lp(a) is a type of LDL cholesterol particle with an additional protein called apolipoprotein(a), which makes it more likely to stick to blood vessel walls, promoting plaque formation and blood clotting. Elevated levels are associated with an increased risk of atherosclerosis, heart attacks and stroke.9 In some countries, Lp(a) screening is routinely recommended because it has a strong genetic component. In countries like the U.S., where universal Lp(a) screening is not standard, physicians may order tests for those with existing heart disease or a family history of CVD.10 The optimal Lp(a) level is considered to be below 30 mg/dL. Levels above this threshold are associated with a higher risk of CVD, even in individuals who have normal levels of LDL cholesterol.11 Lowering Cholesterol Using Statins Is Not the Solution While the NIH news release12 mentioned that LDL cholesterol can be treated with statins, I do not agree with this approach. While these widely prescribed drugs are undeniably effective in lowering cholesterol, they do little to reduce heart disease risk and cause significant side effects, including an increased risk of Type 2 diabetes. It's important to recognize that while cholesterol is often blamed for CVD, it is more of a marker than a root cause. Cholesterol itself is not inherently harmful — in fact, it is essential for various bodily functions, including hormone production and cell membrane integrity.13 The real problem occurs when cholesterol, especially LDL, becomes oxidized or damaged due to inflammation and other metabolic dysfunctions. Focusing solely on lowering cholesterol levels without addressing the underlying factors that contribute to its oxidation misses the bigger picture. Inflammation, poor diet, stress and exposure to environmental toxins like seed oils (rich in linoleic acid or LA) and processed foods can lead to the oxidation of LDL particles, making them more likely to form plaques. This is why simply lowering LDL with drugs like statins does not address the root cause of heart disease. Addressing Inflammation Is Key Inflammation is increasingly recognized as a major player in the development of cardiovascular disease. Chronic, low-grade inflammation damages the lining of your blood vessels. In response, your body sends cholesterol to the damaged area, similar to how a scab forms over a cut. This process leads to plaque buildup and an increased risk of blood clots. As reported in the NIH news release:14 "'In recent years, we've learned more about how increased levels of inflammation can interact with lipids to compound cardiovascular disease risks,' said Ahmed A.K. Hasan, M.D., Ph.D., a medical officer and program director at NIH's National Heart, Lung, and Blood Institute (NHLBI). 'This helps explain why lower levels are often better.' Immune cells, which help the body repair itself from wounds or infection, can also sense the accumulation of extra cholesterol in cells or become activated in response to the build-up of plaque and send out inflammatory signals. This creates a hyperinflammatory environment where plaque can form, become larger, or even rupture — and cause cardiovascular events." Dr. Marc Siegel, senior medical analyst for Fox News and clinical professor of medicine at NYU Langone Medical Center, told Fox News Digital that inflammation increases the risk of heart disease by as much as 70%.15 Supporting this, a January 2024 study found that chronic inflammation combined with living in poverty boosts the risk of heart disease mortality by an astounding 127%.16 To delve deeper into how inflammation contributes to heart disease and learn effective strategies to reduce inflammation, read "Cholesterol Isn't the Problem in Heart Disease: Inflammation Is." Additional Strategies to Protect Your Cardiovascular Health Ridker suggests taking action as early as your 30s or 40s to effectively reduce your risk of heart disease. Key steps include staying physically active, adopting a heart-healthy diet, managing stress and quitting smoking.17 In addition to these foundational measures, here are strategies to further enhance your cardiovascular health: Avoid unnecessary use of nonsteroidal anti-inflammatory drugs (NSAIDs) — Although NSAIDs like ibuprofen and naproxen are effective at reducing inflammation, they also block COX-2, which can trigger platelet aggregation. In simpler terms, they activate your body's clotting mechanism, increasing your risk of blood clots and cardiovascular events. Avoid seed oils and processed foods — As I mentioned above, seed oils are a primary source of LA, which I believe to be far more harmful than sugar. Excessive LA intake is associated with almost all chronic diseases, including high blood pressure, obesity, insulin resistance and diabetes. According to Dr. Paul Saladino, LDL cholesterol helps mitigate the harmful effects of LA and other PUFAs. This means that high oxLDL could be a marker of high PUFA consumption, and it's the PUFAs, LA in particular, that are driving cardiovascular disease. The primary way to prevent it, then, is to radically reduce your LA intake by eliminating seed oils from your cooking, and avoiding processed foods (which are loaded with seed oils) and restaurant foods (as most are cooked in seed oils). Spend time under the sun — Sun exposure stimulates the production of nitric oxide (NO), which dilates your blood vessels and lowers your blood pressure. NO also protects your endothelium and increases mitochondrial melatonin to improve cellular energy production. However, it's important to approach sun exposure with care, especially if your diet is high in seed oils. These oils migrate to your skin and oxidize when exposed to sunlight, causing inflammation and DNA damage, which makes you more prone to sunburn. If you're on a high-LA diet, I recommend avoiding intense sun exposure until you've reduced your seed oil intake for four to six months. As you reduce your LA intake, slowly increase your time outdoors. You'll eventually be able to enjoy an hour or more during peak sunlight hours. Lower your insulin and blood sugar levels — Simple strategies to accomplish this include avoiding ultraprocessed foods and artificial sweeteners, significantly restricting your LA intake and getting regular exercise. Address chronic stress — This raises both blood sugar and blood pressure, promotes blood clotting and impairs your repair systems. Cortisol, a key stress hormone, reduces endothelial cell production. Optimize your gut health — Poor gut health leads to systemic inflammation, increasing your risk of heart disease. Certain gut bacteria, particularly Oscillibacter, have also been associated with lower cholesterol levels and reduced heart disease risk.18 These bacteria can break down cholesterol into smaller molecules that don't raise heart disease risk. Maintaining a diverse and balanced gut microbiome, especially fostering oxygen-intolerant bacteria like Akkermansia, can strengthen intestinal defenses and overall health. The importance of gut health in heart disease prevention also extends beyond cholesterol management. Oxygen-intolerant bacteria produce beneficial short-chain fats that support intestinal health. However, modern lifestyle factors like seed oil consumption and exposure to toxins like endotoxin-disrupting chemicals in plastics can disrupt this delicate balance, leading to increased endotoxin production and systemic inflammation. To bring your gut microbiome back on track and reduce inflammation, incorporate fermented foods, such as grass fed yogurt, sauerkraut, kimchi or kefir, into your diet and consider taking a high-quality probiotic. Take coenzyme Q10 — CoQ10 is a powerful antioxidant essential for cellular energy production, making it particularly beneficial for the cardiac muscles, which have about 5,000 mitochondria per cell.19 A study published in the journal Antioxidants (Basel)20 says that CoQ10 helps reduce oxidative stress, lowers the risk of death from cardiovascular causes and improves outcomes in patients undergoing coronary artery bypass surgery. It also helps prevent the buildup of oxLDL in arteries, reduce vascular stiffness and high blood pressure, improve endothelial function by cutting down on reactive oxygen species (ROS) and boost NO levels. Increase your magnesium levels — This mineral plays a role in transporting calcium and potassium across your cell membranes, which is important for "nerve impulse conduction, muscle contraction, vasomotor tone and normal heart rhythm."21 Check out my article, "Magnesium 101 — A Comprehensive Guide to Its Health Benefits" to learn more.

With the rising prevalence of conditions like Alzheimer’s, finding effective ways to protect your brain health is more important than ever. Current treatments for neurodegenerative disorders often fall short, leaving patients and their families desperate for better options. That’s where berberine comes in. A plant-derived alkaloid with neuroprotective properties, berberine shows promise in helping fight and protect against neurodegenerative diseases. Its ability to act through multiple mechanisms, including antioxidative, anti-inflammatory and antiapoptotic pathways, sets it apart from many other plant-based compounds.1 I’ve been following the research on berberine closely, and the results are quite fascinating. Studies have shown that berberine crosses the blood-brain barrier, directly impacting neural tissue. This means it’s able to reach the areas of the brain most affected by neurodegenerative processes.2 Research has also shown that it enhances cognitive function and overall brain health, which is particularly important as we age. Protecting your mental faculties becomes increasingly crucial during your senior years, and berberine offers a promising avenue to help keep your mind sharp. Early Studies Reveal Berberine’s Impressive Effects on Brain Health Berberine’s long history in traditional Chinese and Ayurvedic medicine has caught the attention of modern scientists.3 Initial observations in laboratory settings provided evidence on its impact on neurological function. Animal studies also demonstrate berberine’s remarkable effects on cognitive performance, and test subjects displayed enhanced memory and learning capabilities, outperforming their untreated counterparts in various cognitive tests.4 Indeed, berberine packs a powerful punch when it comes to protecting your brain cells. This compound helps fight oxidative stress, which damages neurons over time. It also boosts your brain’s natural antioxidant defenses, creating a shield against harmful free radicals. This matters because oxidative damage plays a big role in conditions like Alzheimer’s disease. Berberine also tamps down inflammation in your brain that wreaks havoc on delicate neural tissue. Berberine helps calm this inflammatory storm, modulating key signaling pathways that would otherwise contribute to brain cell death.5 Perhaps most interesting is berberine’s ability to protect neurons from programmed cell death, or apoptosis. This process, while normal in some cases, goes into overdrive in neurodegenerative diseases. Berberine inhibits excessive apoptosis, preserving vital brain cells that would otherwise be lost.6 A crucial factor in berberine’s effectiveness is its ability to cross the blood-brain barrier, meaning it directly reaches the areas where it’s needed most, making it a promising candidate for treating various brain disorders.7 These multiple layers of protection make berberine a fascinating subject for neuroscience research. Its diverse actions suggest its usefulness in tackling complex brain diseases from several angles at once. Berberine Acts Like a Master Switch for Your Brain Cells When it reaches your brain cells, berberine turns on the AMP-activated protein kinase (AMPK), which is like the energy manager for your neurons. When AMPK is activated, it helps your brain cells use energy more efficiently and stay healthy. This is important because brain cells use high amounts of energy; keeping them well-fed helps them work better and live longer.8 In addition, berberine inhibits acetylcholinesterase. This enzyme normally breaks down acetylcholine, a chemical that helps your brain cells communicate with each other. By slowing down this enzyme, berberine helps keep more acetylcholine around, which boosts your memory and cognitive skills.9 Berberine also boosts your levels of important neurotransmitters like dopamine, which is crucial for mood, motivation and cognitive function. By fine-tuning your dopamine levels, berberine helps keep your brain in a happy, focused state.10 Your brain cell’s powerhouses, the mitochondria, also benefit from berberine. This compound helps these tiny energy factories work more efficiently, which is crucial for keeping your neurons healthy and firing on all cylinders. Having well-functioning mitochondria means healthier, more resilient brain cells.11 Lastly, berberine has an epigenetic effect, meaning it influences which genes your brain cells turn on or off. Think of it this way — berberine helps your neurons read their instruction manual better. By tweaking gene expression, berberine helps your brain cells adapt and respond to stress more effectively.12 All these actions together make berberine a useful compound to help manage your brain health. It’s not just doing one thing — it’s like a Swiss Army knife for your neurons, helping them in multiple ways to stay healthy, energized and protected against damage. Berberine Offers Hope for Neurological Health Improvement Berberine’s impact on reducing neurodegenerative diseases is significant. By protecting neurons from damage and improving cognitive function, it helps maintain your quality of life, even as you reach your senior years. Berberine’s ability to support brain health offers a promising avenue for extending not just your lifespan, but your “brainspan” as well — the period of cognitive vitality. This could transform how you approach retirement, lifelong learning and social engagement in your later years. In addition, berberine opens up new avenues for drug development in neurology. Pharmaceutical companies are now exploring ways to harness its neuroprotective properties, which could lead to a new generation of drugs that are more effective and have fewer side effects than current options for neurological conditions.13 The increased interest in natural compounds for neurological health sparked by berberine research is reshaping the field. It’s part of a broader shift towards exploring plant-based medicines and nutraceuticals. This trend encourages a more holistic approach to brain health, integrating traditional wisdom with modern scientific understanding. Berberine Shows Promise Against Alzheimer’s and Other Neurological Conditions Berberine’s neuroprotective effects are making waves in research on several brain disorders. For example, studies indicate that berberine has therapeutic benefits against Alzheimer’s disease through multiple mechanisms. These include reducing beta-amyloid production, inhibiting tau hyperphosphorylation, and modulating neurotransmitter systems involved in cognitive function.14 Scientists have observed improvements in memory and cognitive function in animal studies. This suggests berberine might help both prevent and treat Alzheimer’s symptoms.15,16,17,18 Parkinson’s disease is another area where berberine shows promise. Studies indicate it protects dopamine-producing neurons, which are the cells that die off in Parkinson’s. By keeping these cells alive, berberine helps slow the progression of this disorder.19 Stroke recovery is yet another field where berberine is making an impact. Berberine has shown promise in protecting against neurological impairments and blood-brain barrier disruption following intracerebral hemorrhage. One study demonstrated that berberine treatment reduced brain edema, improved neurological function, and preserved blood-brain barrier integrity in a mouse model of intracerebral hemorrhage.20 These findings paint an exciting picture of berberine’s uses across a range of neurological conditions. But it’s important to note that most of this research is still in early stages. While animal and cell studies are promising, we need more human trials to fully understand how berberine might be used in clinical settings. Here’s a summary of berberine’s actions in different neurological conditions: Alzheimer’s disease — Reduces plaque formation and improves cognitive function Parkinson’s disease — Protects dopamine-producing neurons Stroke recovery — Reduces brain damage and promotes faster healing General neuroprotection — Fights oxidative stress and supports overall brain health More Research Is Needed to Maximize Berberine’s Brain-Protective Benefits Scientists are using cutting-edge techniques to unlock berberine’s full advantages for brain health. For example, in vivo imaging allows researchers to observe berberine’s effects unfold in real time inside living brains, so they are able to better understand how the compound interacts with neural tissue and impacts brain function.21 Meanwhile, electrophysiological studies measure the electrical activity of neurons exposed to berberine. These tests show how the compound influences the way brain cells communicate and function. By observing changes in neural signaling, researchers are able to pinpoint exactly how berberine supports healthy brain activity.22 However, large-scale human clinical trials are still needed to validate these findings and determine optimal dosing and administration methods for maximum brain benefits. Developing enhanced berberine formulations is another key focus. Scientists are exploring ways to improve its bioavailability, allowing more of the compound to reach the brain. This could involve creating novel delivery systems or combining berberine with other substances that boost its absorption. Investigating side effects and long-term safety is essential as berberine moves closer to clinical use. While generally considered safe, more extensive studies will ensure its appropriate use for various neurological conditions. This research will help establish guidelines for different patient groups and identify any possible interactions with other medications. Combination therapies incorporating berberine with existing treatments offer exciting possibilities. By pairing berberine with current Alzheimer’s or Parkinson’s medications, researchers hope to enhance overall efficacy and reduce side effects. This approach could lead to more comprehensive treatment strategies for complex neurological disorders. Berberine Is a Natural Ally Against the Cognitive Effects of Aging Berberine offers a natural approach to maintaining sharp minds well into your later years. This natural compound demonstrates remarkable neuroprotective properties through multiple mechanisms, including combatting oxidative stress, reducing inflammation and protecting neurons from premature death. The multifaceted actions of berberine on the brain suggest it aids in healthy aging by preserving cognitive function and neuronal integrity. As scientists continue to unravel berberine’s mechanisms of action, we move closer to harnessing its full advantages for preventing and treating brain disorders. So, stay informed about this exciting field of research — it holds promise for revolutionizing how we approach brain health and neurological care.

Contrary to popular belief, cholesterol is not the enemy. In fact, it's one of the most vital substances in your body. As Zoe Harcombe, Ph.D., explains in The Primal Podcast episode above, "You have no life, you have no cell form without cholesterol. It is that vital to the human body and that is not up for debate."1 Every cell in your body requires cholesterol to function properly. The chemical formula for cholesterol is C27H46O, and it remains the same whether it's labeled "good" or "bad" cholesterol. This fact alone should make you question the conventional wisdom about cholesterol. If your doctor talks about "good" and "bad" cholesterol, consider asking them to explain the chemical formula for each. This simple question helps expose the flaws in the current narrative surrounding cholesterol and heart health. Remember, your body produces cholesterol for a reason — it's essential for life itself. Instead of fearing cholesterol, it's time to understand its crucial role in your health. The Myth of Saturated Fat and Cholesterol For decades, you've been told that eating saturated fat raises your cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, which is often labeled "bad." However, Harcombe, who has a Ph.D. in public health nutrition, challenges this notion. "I don't see how saturated fat can raise LDL cholesterol. I don't know the biochemical mechanism by which that can happen."2 In fact, the relationship between saturated fat intake and cholesterol levels is far more complex than previously thought. When you consume saturated fat, it doesn't directly impact your cholesterol production. Your body processes fats in your digestive system, breaking them down and packaging them into chylomicrons — large lipoproteins that transport fats throughout your body.3 Meanwhile, cholesterol production occurs separately in every cell of your body, with your liver playing a significant role. The idea that eating saturated fat automatically raises cholesterol levels is an oversimplification that doesn't align with the complex biochemical processes in your body. Understanding Lipoproteins: The Cholesterol Taxi System To truly grasp how cholesterol functions in your body, it's crucial to understand lipoproteins. Harcombe explains them as a "taxi system" for fats and cholesterol in your bloodstream.4 Just as oil doesn't mix with water, fats can't freely circulate in your blood. Instead, your body packages them into lipoproteins. Think of them as taxis with a water-friendly exterior and a fat-friendly interior. The main types of lipoproteins are chylomicrons, very low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), LDL and high-density lipoprotein (HDL). Each plays a specific role in transporting fats and cholesterol throughout your body. When you hear about "LDL cholesterol" or "HDL cholesterol," remember that these terms are misleading. LDL and HDL are the taxis, not the cholesterol itself. This distinction provides a deeper understanding of how your body manages fats and cholesterol, and explains why simplistic "good" versus "bad" labels don't accurately reflect the complex role of lipoproteins in your health. The Truth About LDL and Heart Health Contrary to popular belief, LDL plays a vital role in your body's health. Each cell in your body has LDL receptors, which grab these taxis when they need the cargo inside. This cargo includes not just cholesterol but also triglycerides, phospholipids and proteins, all of which are necessary for cellular health and repair. The idea that LDL is inherently harmful doesn't make sense from a biological standpoint. Why would your body produce something designed to harm you? As Harcombe points out, "We'd have died out long ago if there was anything [detrimental] in real food or any serious malfunction in the body."5 Instead of fearing LDL, it's more productive to understand its role in your body's intricate system of nutrient delivery and cellular maintenance. Harcombe explains that the concept of "small dense LDL" versus "large fluffy LDL" is also largely unfounded. She argues that the endothelial wall in its natural, undamaged state does not allow anything to pass through, including LDL particles. The idea that small dense LDL penetrate the arterial wall more easily than large fluffy LDL is, according Harcombe, "complete and utter nonsense."6 Instead, she suggests heart disease is more likely caused by damage to the endothelial wall from factors like poor diet, smoking, pollution, chemicals and stress. When damage occurs, your body sends cholesterol as part of the repair process. This is why cholesterol is often found at the site of arterial damage — it's there to help, not harm. Harcombe advises focusing on maintaining overall health rather than obsessing over LDL particle size or numbers. By shifting your perspective, you begin to appreciate LDL as a crucial component of your overall health rather than a threat to be eliminated. The Problem with Cholesterol-Lowering Drugs While statins are widely prescribed to lower cholesterol levels, their benefits are overstated while their risks are often downplayed. Dr. Harcombe cites research showing that taking a statin for five years might only extend your life by three to four days.7 Meanwhile, the side effects significantly impact quality of life. Common side effects include muscle aches, memory loss, cognitive decline and a general loss of vitality. More seriously, statins raise blood glucose levels, increasing your risk of developing Type 2 diabetes. A study published in 2024 in The Lancet8 provided the most comprehensive evidence to date on this connection, confirming and expanding upon findings first hinted at in earlier research, including the landmark JUPITER trial from 2008.9 By analyzing individual participant data from 23 large, long-term, randomized, double-blind trials, The Lancet researchers were able definitively show that the risk of new-onset diabetes increases with statin intensity. Low to moderate-intensity statin therapy was associated with a 10% increased risk of new-onset diabetes, while high-intensity statin therapy raised the risk by 36%. Harcombe also shares the story of Duane Graveline, an astronaut who experienced severe memory problems while on statins. His experience, detailed in the book "Lipitor: Thief of Memory," highlights the cognitive impacts of these drugs. Research published in Scientific Reports also found a significant association between long-term use of anticholesterol drugs (primarily statins) and an increased risk of pancreatic cancer.10 This effect was particularly pronounced in individuals who had been using these drugs for more than five years. Understanding Cholesterol Tests Harcombe reveals some surprising truths about cholesterol tests that you may not be aware of. Standard blood tests typically only measure total cholesterol and HDL cholesterol. LDL cholesterol is usually estimated rather than directly measured. This means your cholesterol test results may be far less accurate than you think. Dr. Harcombe cites a study showing that typical cholesterol tests may be off by up to 20%.11 Additionally, your cholesterol levels naturally fluctuate throughout the year. They tend to be higher in winter months when your body is producing less vitamin D from sunlight exposure. This seasonal variation means the timing of your cholesterol test significantly impacts the results. If you're concerned about your cholesterol levels, Harcombe suggests getting tested in late summer or early fall when your levels are likely to be at their lowest. Remember, a single cholesterol test doesn't provide a complete picture of your health. While much attention is given to cholesterol, Harcombe emphasizes the importance of monitoring your triglyceride levels. Triglycerides are a type of fat found in your blood and are a valuable indicator of your overall health. High triglyceride levels are often associated with increased consumption of refined carbohydrates and sugars. However, Harcombe cautions against becoming overly fixated on specific numbers. Instead, focus on maintaining a healthy lifestyle, including a diet low in processed carbohydrates and sugars. By doing so, your triglyceride levels are likely to naturally fall within a healthy range. Remember, the goal is overall health, not achieving a particular number on a test result. That said, you get a more accurate idea of your risk of heart disease with the following tests: Omega-3 index HDL/total cholesterol ratio Fasting insulin level Fasting blood sugar level Triglyceride/HDL ratio Iron level A Holistic Approach to Heart Health Maintaining heart health involves more than just managing cholesterol levels or following a specific diet. Instead, adopt a holistic approach that includes several key factors. First, focus on eating real, whole foods rather than processed products. Pay attention to your sleep quality and manage stress levels, as both significantly impact your overall health. While exercise is important, Harcombe suggests avoiding a sedentary lifestyle is even more crucial. She recommends incorporating natural movement throughout your day, and I agree that daily walks are an essential component of optimal health. Tending to your gut health is another key factor. Anaerobic microorganisms are necessary for transforming indigestible plant matter into valuable fatty acids. These oxygen-intolerant bacteria flourish in environments devoid of oxygen, which necessitates sufficient cellular energy to sustain. However, factors such as the consumption of seed oils and exposure to harmful substances like endocrine-disrupting chemicals (EDCs) found in plastics impair this energy production, making it challenging to preserve the ideal oxygen-free gut conditions. This disruption leads to a shift in microbial populations, favoring oxygen-tolerant species over oxygen-intolerant ones. Notably, oxygen-tolerant microorganisms produce more potent endotoxins. Consequently, individuals with a higher proportion of oxygen-tolerant gut bacteria may experience more severe adverse reactions to plant-based carbohydrates due to increased endotoxin exposure. It's worth noting that septic shock is a significant contributor to mortality rates, with endotoxemia often being the underlying cause. In fact, one could argue that endotoxemia resulting in septic shock surpasses heart disease and cancer as the No. 1 cause of death. For instance, heart disease or cardiac failure frequently serve as a catalyst for endotoxemia. Therefore, enhancing mitochondrial function and maintaining a balanced gut ecosystem are critical strategies for preventing cardiovascular disease at a foundational level. By following these principles, you're likely to achieve better heart health naturally, without the need for pharmaceutical interventions. Your body needs cholesterol and lipoproteins to function properly. Rather than trying to lower these vital substances, focus on providing your body with the nutrients it needs through a varied, whole-food diet. This approach not only supports heart health but also contributes to overall well-being. By understanding the true role of cholesterol and lipoproteins in your body, it allows you to make informed decisions about your diet and health, free from the fear and misinformation that has dominated heart health discussions for decades.

I’ve long been fascinated by cholesterol’s role in our health, and research published over the last few years challenges what we’ve been told for decades. For example, a groundbreaking study of over 23,000 people reveals surprising, never-before considered findings about the impact of race and genetics on cholesterol and its links to heart disease. Is Lower Cholesterol Really a Good Thing? You’ve been told that high cholesterol is bad and low cholesterol is good. But what if I told you that low cholesterol could actually harm your heart health? This might sound counterintuitive, but recent research has uncovered some surprising truths about cholesterol’s role in our bodies. Cholesterol is a crucial component of cell membranes and a precursor to many important hormones.1 It’s not just a harmful substance to be eliminated, but a vital part of our biology. In fact, cholesterol plays a key role in brain function, hormone production, and even vitamin D synthesis. For decades, the medical community has focused on lowering cholesterol levels to prevent heart disease. This approach was based on studies like the Framingham Heart Study, which linked high cholesterol to increased cardiovascular risk. As a result, millions of people have been prescribed statins and told to follow low-fat diets. However, new research is challenging this simplistic view. The REGARDS (REasons for Geographic and Racial Differences in Stroke) study2 published in the Journal of the American College of Cardiology examined data from 23,901 participants over a median follow-up of 10.7 years. The researchers found that the relationship between HDL cholesterol and heart disease risk actually varied depending on race. Low levels of high-density lipoprotein (HDL) cholesterol — often called "good" cholesterol — were only associated with increased risk of coronary heart disease in White adults. Even more surprisingly, high levels of HDL cholesterol didn’t seem to protect against heart disease in either White or Black adults. This revelation challenges decades of medical advice that has emphasized raising HDL cholesterol levels as a way to improve heart health. It also highlights the importance of considering racial differences in health research and treatment recommendations. Another intriguing discovery is the "cholesterol paradox" observed in various health conditions.3 In some cases, individuals with low cholesterol levels actually had worse health outcomes than those with higher levels — a finding that flies in the face of long-held beliefs about cholesterol and health. As noted in one 2023 scientific review: "On average, patients with a total cholesterol level of 232 mg/dl had a 25% higher survival rate than those with a total cholesterol level of 193 mg/dl who were suffering from heart failure. A total cholesterol level under 200 mg/dl is generally preferred."4 These unexpected results raise important questions about how we assess cardiovascular risk and whether current treatment guidelines are appropriate for all populations. Clearly, the relationship between cholesterol and health isn’t nearly as straightforward as we once thought. Complex Interplay of Factors Influence Cholesterol’s Effects Aside from race, individual genetics also play a big part in how our bodies handle cholesterol. Some people naturally make more cholesterol, while others make less. This is why two people eating the same diet can have very different cholesterol levels.5 Inflammation and oxidative stress in our bodies can also impact how cholesterol affects our health. When there’s a lot of inflammation, cholesterol can act differently and cause problems that would not occur in someone that did not have the same level of inflammation. This is one reason why overall health is so important when thinking about cholesterol.6 This complex web of interactions makes it hard to predict exactly how cholesterol will affect each person’s health.7 Here’s a short list of factors that influence cholesterol’s effects: Cellular energy production Genetic factors Inflammation and oxidative stress Interaction with other metabolic processes Understanding these relationships helps explain why low cholesterol isn’t always good and high cholesterol isn’t always bad. Shifting Paradigms in Cholesterol Management The revelations about cholesterol’s complex role in health are causing waves across the medical community and beyond. Importantly, these findings are prompting a reevaluation of cholesterol treatment guidelines that have been in place for decades.8 Healthcare providers are increasingly moving towards a more personalized approach to cholesterol management. Instead of relying solely on total cholesterol numbers, doctors are considering a wider range of factors including race, genetics, and overall health status when assessing cardiovascular risk.9 The pharmaceutical industry may need to adapt to new understandings of cholesterol’s role in health. As research reveals the complex relationship between cholesterol levels and heart disease risk across different populations, drug development and marketing strategies really ought to shift to reflect more personalized approaches to cardiovascular health management.10 Whether that will actually happen remains to be seen. Public health messaging about cholesterol is also undergoing a transformation. The old mantra of "lower is always better" is being replaced with more nuanced advice. Dietary recommendations are shifting away from blanket low-fat guidelines to focus on overall diet quality and individual metabolic health.11 These changes are empowering patients to take a more active role in their health management. With a better understanding of cholesterol’s complexities, you can make more informed decisions about your diet, lifestyle, and medical treatments. Advanced lipid testing methods that provide more detailed information about cholesterol particle size and number are becoming increasingly important. These tests offer insights beyond standard lipid panels, allowing for more accurate cardiovascular risk assessment and targeted interventions.12 As our understanding of cholesterol continues to evolve, it’s clear that its impact extends far beyond individual health. It’s reshaping medical practice, influencing public health policy, and even affecting economic sectors. To better understand the real-world implications of these findings, let’s look at some specific examples and case studies that illustrate the complexity of cholesterol management in different scenarios. Real-World Scenarios Illustrate Complexity of Cholesterol Management Consider the case of John, a 55-year-old White male with low HDL cholesterol levels. Traditional medical wisdom would have flagged him as high-risk for heart disease, and indeed, the REGARDS study13,14,15,16,17 confirmed that that low HDL cholesterol is associated with increased risk in White adults. So, for someone like John, a White male, the traditional wisdom about low HDL cholesterol increasing heart disease risk holds true. In contrast, Maria, a 60-year-old Black woman with high HDL cholesterol, might have been considered at low risk for heart disease based on outdated guidelines. However, the new research suggests that high HDL levels aren’t necessarily protective for Black adults, prompting a reevaluation of Maria’s overall cardiovascular health beyond just her cholesterol numbers. Another intriguing example is seen in highly trained, keto-adapted athletes. These individuals often display what appears to be paradoxically high cholesterol levels, yet they maintain excellent cardiovascular health.18 This phenomenon highlights the complex interplay between diet, physical activity, and cholesterol metabolism. These scenarios underscore the need for a more nuanced and individualized approach to cholesterol management. They demonstrate that relying solely on standard cholesterol numbers can lead to misclassification of risk and inappropriate treatment decisions. Given these complex scenarios, what can be done to optimize cholesterol management and improve health outcomes? The answer lies in a more holistic and personalized approach to health assessment and treatment. Advanced Strategies for Optimizing Cholesterol Health The takeaway is that improving cholesterol health goes beyond simply lowering your total cholesterol levels. A comprehensive approach that considers individual factors and overall metabolic health is key. Here are some strategies to promote optimal cholesterol balance. By embracing a more holistic strategy, you and your healthcare provider can work together to reduce your cardiovascular health risks. • Personalized risk assessment — Healthcare providers should look beyond standard cholesterol numbers and consider factors like race, age, genetics, and lifestyle when evaluating cardiovascular risk.19 • Advanced lipid testing — This provides a more detailed picture of cholesterol levels than standard tests. These tests break down different types of LDL and HDL particles, giving you a clearer understanding of your individual heart disease risk.20 Importantly, this detailed information helps identify individuals at risk even when their standard lipid panel appears normal.21 • Diet — Instead of focusing solely on lowering fat intake, focus on the quality of fats consumed. Incorporating foods rich in omega-3s, and saturated fats such as butter and coconut oil, will help you maintain a healthy cholesterol level while supporting your overall heart health. • Exercise — Regular physical activity, especially a combination of aerobic exercise and strength training, helps improve lipid profiles and overall metabolic health.22 • Targeted supplementation — For some individuals, targeted supplementation might be beneficial. For example, nutrients like omega-3s, niacin, and plant sterols have shown promise in supporting healthy cholesterol levels.23