MARCH 19, 2025 FOODS THAT LOWER BLOOD PRESSURE

There are foods that are celebrated for their natural ability to lower blood pressure. Backed by science and easy to slip into your daily meals I try to incorporate some of these foods into my daily dietary lifestyle

If theree is one tyoe of berry to eat—it is blueberries. Blueberries are a powerhouse of flavonoids, particularly anthocyanins, which have been shown to decrease blood pressure significantly. These small but mighty fruits enhance the elasticity of blood vessels, improving blood flow and reducing pressure There are other purple berries thatraere useful as mulberries, raspberries and even wolfberries.

One vegetable that is a MUSAT are beets. Beets are loaded with nitrates, which the body converts into nitric oxide—a compound that helps relax and dilate blood vessels, thereby lowering blood pressure. Consuming beetroot juice, in particular, has been shown to have a rapid and substantial effect on blood pressure control If you do not like beets ( which I don’t understand) you can take the amino acid , citruline . This is the precursor to arginine—a nitric oxide booster. Arginine is present in all nuts and chocolate. However arginine is a fuel source for viral infections as herpes and Epstein barr. I rather prescribe the citruline.

The last food that is a benefits are leafty greens. I feel as Americans we do bot consume enough keafy greens. Rich in potassium, leafy greens such as kale, arugula, and spinach are crucial for maintaining a balanced blood pressure. Potassium helps mitigate the effects of sodium in your body, keeping your blood pressure in check

So incorporate these into your dietary lifestyle

Until tomorrow…

MARCH 18, 2025 ARTHRITIS

Arthritis, a condition characterized by painful inflammation and stiffness of the joints, affects millions worldwide. Specific foods known to worsen arthritis. Foods high in  sugar are notorious for their role in increasing inflammation, a key factor in arthritis pain. When sugar is consumed, the body experiences a spike in insulin and inflammatory markers, which can exacerbate joint pain and swelling Excessive sugar consumption not only worsens inflammation but also contributes to weight gain, another risk factor for arthritis

Red meat, while a source of protein, can also be a source of discomfort for people with arthritis. It contains high levels of saturated fat, which is known to trigger inflammation. Additionally, red meat contains a compound called purine, which breaks down into uric acid in the body and can exacerbate pain and swelling. This results in gout

Fried foods are a significant concern for individuals with arthritis due to their high content of trans fats, known to trigger inflammation. The process of frying, especially at high temperatures, leads to the formation of advanced glycation end products (AGEs), which exacerbate inflammation

Dairy products, although a key source of calcium and protein, can be problematic for some individuals with arthritis. They contain certain types of proteins, such as casein, which may trigger inflammation

Alternative sources of calcium and protein, such as leafy green vegetables, nuts, seeds, and fortified plant-based milk, can be beneficial for those with arthriti

Gluten, in many foods is another trigger for inflammation of the joints.

You start eating for your blood type. That will decrease inflammation. For example as a Type O blod type individual I cancot eat pork. ( ham and bacon) dairy and gluten

Until tomorrow…

MARCH 17, 2025 ALCOHOL AND DEATH

Alcohol is associated with death. Alcohol-associated car crashes claim the lives of about 13,500 people annually in the U.S. An estimated 20,000 cancer deaths each year are attributed to alcohol consumption. In fact, behind tobacco and obesity, alcohol is the third-leading preventable cause of cancer. Yet more than half of Americans don’t know alcohol consumption is linked to higher cancer risk

Alcohol and cancer are highly related. The research to date shows alcohol use increases the risk of at least seven types of cancer, including:

1. Breast (in women)

2. Colorectum

3. Esophagus

4. Liver

5. Mouth (oral cavity)

6. Throat (pharynx)

7. Voice box (larynx)

   Breast cancer is the most common form of cancer among women, with roughly 270,000 cases diagnosed annually. Within that massive number is another: About 16 percent, or more than 44,000 cases of breast cancer, are attributed to alcohol consumption, according to a 2024 research review published in the American Cancer Society Of course, drinking is but one prominent risk factor that could raise a woman’s risk of developing cancer. Many others, starting with age, obesity, genetics/family history and environmental exposures (to radiation, for example), can also stack the deck against a person A predominant cause of these and other alcohol-related cancers (and a contributor to breast cancer) is a byproduct of the body’s breakdown of alcohol called acetaldehyde, which can damage DNA. Once damaged, cells can grow out of control and turn into tumors.

   I would like people to at least be aware that alcohol is a carcinogen so that they can incorporate that in their decision-making of stopping alcohol in their lives.

   Until tomorrow…

MARCH 13, 2025 ANTI INFLAMMATORY FOODS

The majority of my practice is chronic disease/ Chronic disease is caused by inflammation. Inflammation is a natural response of the body to protect itself against harm, but chronic inflammation can lead to various health issues, including heart disease, diabetes, and arthritis There are certain foods that are anti inflammatory and should be incorporated into your dietary lifestyle

Onbe is Kale. Kale stands out as a  superfood, primarily due to its high concentration of  vitamins, minerals, and antioxidants. These nutrients, especially vitamins K, A, and C, contribute significantly to its anti-inflammatory properties. Additionally, the presence of glucosinolates in kale helps in detoxifying the body,

There are many buts that you can consume. I love almonds. Almonds are a powerhouse of nutrients and a great source of healthy fats, protein, and fiber. They are particularly rich in  vitamin E, an antioxidant that helps combat inflammation and stress in the body. Almonds also contain healthy monounsaturated fats, which are known to reduce inflammation and promote heart health I also consume walnuts for the omega 3 content.

The one anti inflammatory food I have daily are blueberries. Blueberries are not only delicious but also a powerhouse of anti-inflammatory properties, mainly due to their high antioxidant content. These antioxidants, particularly anthocyanins, give blueberries their distinctive color and reduce inflammation. Regular consumption of blueberries has been linked to a decrease in the risk of heart disease and other chronic condition

Until tomorrow…

MARCH 12, 2025 HEART DISEASE

Cardiovascular Disease remains a leading cause of death worldwide, claiming millions of lives each year. While genetics and lifestyle factors like lack of exercise play a role, what you eat can be a significant contributor to heart health. Lifestyle changes are very important in preventing heart Disease and other chronic conditions. Yes we live in an environmentally toxic world. We also live in a world of toxic foods.

One food you must decrease consumption of are fats. Saturated fats and trans fats top the list. Found in foods like fast food, red meat, and dairy products, these fats can significantly elevate your LDL cholesterol levels. High LDL cholesterol is a known risk factor for developing heart disease, as it contributes to arterial plaque formation, which can lead to blockages and heart attacks. You must ask your doctor to perform a fractionated lipid panel for particle size. This is vital. Those with a LDL that is small dense and ‘sticky” are at the post risk. these are Pattern B particles.

Then there is the obvious sugar consumption. Consuming foods and drinks high in sugar can lead to weight gain, one of the risk factors for heart disease. These simple carbohydrates will increase your blood sugar leading to unstable glucose and eventually type II diabetes . Diabetes is a risk factor for heart Disease. It is the sister and brother relationship Most if not all diabetics will eventually get diabetes if the individual does not manage their glucose levels.

And then there is Salt. Salt is a staple in most kitchens, but its excessive consumption can have dire consequences for heart health. High salt intake is directly linked to elevated blood pressure, a significant risk factor for heart disease. Processed foods, canned soups, and even some breads can be surprisingly high in salt. The American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of 1,500 milligrams per day for most adults. However using no salt or using ‘ pink’ salt is not the answer. Those individuals that restrict all salt or use pink salt, which has no iodine will cause signs and symptoms of a low thyroid ( Hypothyroidism) As a physician , I have seen many new cases of hypothyroidism when individuals consume no iodine in their dietary lifestyle. If you do not want salt, get your iodine from fish and seaweed.

Until tomorrow…

MARCH 11, 2025 AUTOIMMUNE ISSUES

Autoimmune disorders, where the body’s immune system attacks its own cells, can be debilitating In my practice i usually advocate for a gluten and dairy free lifestyle for an autoimmune patient as well as starting on low dose naltrexone, The dose starts at 1 mg and usually is titrated to 4.5 within 2-3 months.

Autoimmune disorders manifest when the immune system mistakenly targets and attacks the body’s own cells. Conditions like rheumatoid arthritis, lupus, and multiple sclerosis fall under this category There are 120 plkus autoimmune issues but only 30 + have serum markers. For example hashimoto’s thyroiditis has TPO antobodies ( thyroid peroxoidase) and Rheumatoid arthritis, has rheumatoid factors. Some autoimmune disorders do not have serum marlkers as Psoriasis and Multiple sclerosis.

Foods that fight inflammation can be powerful allies in managing autoimmune disorders. Omega-3 fatty acids, found in fish like salmon and mackerel, have been shown to reduce inflammation

There are also foods that have a high antioxidant potential. These foods are blueberries ( and all other purple berries) and other citrus fruit as grapefruits, oranges and amla ark chocolate, for example, is not only a delicious treat but also rich in flavonoids, a type of antioxidant. Nuts and seeds like almonds and sunflower seeds are another excellent source of antioxidants, Walnuts provide omega 3 if you not eat fish

Those with autoimmune issues need to avoid caffeine, sugars and, processed foods. Hydrate with waterr throughout the day

Until tomorrow….

MARCH 10, 2025 BRAIN POWER FOODS

If we consume certain foods can significantly impact your brain function and overall mental health The brain, a complex and vital organ, requires various nutrients to operate optimally These foods can be avocados, nuts and seeds and certain berries

Avocados are packed with nutrients essential for brain health. The monounsaturated fats in avocado are heart-healthy fats that contribute to healthy blood flow, a key element in cognitive function. These fats not only enhance overall brain function but can also uplift mood, making one feel energized and ready to tackle the day. Today, we have plenty to tackle

Bueberries are rich in antioxidants like flavonoids, these tiny powerhouses help neutralize free radicals in the body, thereby reducing oxidative stress. Oxidative stress is known to be a significant contributor to age-related cognitive decline, including conditions like dementia and Alzheimer’s disease. I try to consume blueberries on a daily basis. If not I try to drink Wymans Blueberry Juice which I get on Amazon

Many nuts and seeds offer health benefits. Walnuts offer a range of nutrients that can positively impact mental health. They are particularly rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is essential for brain health. ALA has been shown to improve cognitive function and even offer neuroprotective benefits.

Lastly if you have a sweet tooth—consume one piece of Dark Chocolate every day. Dark Chocolate contains moderate amounts of caffeine helps improve focus and concentration. Additionally, dark chocolate is rich in flavonoids and antioxidants, which offer a broad range of benefits, from enhancing mood to improving cognitive function.

Growing up, my mother allows served spinach. Popeye the Sailor Man consumed spinach daily for strength This leafy green is rich in vital nutrients like Vitamin K, which plays an essential role in maintaining the integrity of the nervous system. Moreover, the iron content in spinach helps improve attention, memory, and cognitive function,

Until tomorrow…

MARCH 6, 2025 AN APPLE A DAY

I have loved apples since childhood. It is the most constant fruit in my dietary lifestyle Apples are packed with essential nutrients, rich in fiber, and loaded with antioxidants, apples offer a myriad of health advantages

Apples are excelltn for heart health. Apples are a good source of soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. In addition, apples contain polyphenols, antioxidants that help protect the heart by reducing inflammation and oxidative stress

I use a lot of pectin on patients with cancer or immune dysfrunction. Apples also contain a type of fiber called pectin, which helps remove toxins from the body. Pectin also promotes gut health, which is essential for the immune system. As far a gut health, as the pectin feeds the beneficial bacteria in the gut. These bacteria are essential for many aspects of health, including immune function and digestion So eating an apple a day is beneficial to many aspects of your health.

I remember reading Michael Pollan’s book, “ The Botany of Desire. “ There was a while chapter devoted to apples which was so informative. Apples contain quercetin, a type of flavonoid that has anti-inflammatory properties. Quercetin is used to treat allergies and asthma. I often used quercetin with stinging nettle leaf. One product that combines both is Natural D Hist. The Vitamin C and beta carotene in apples also reduce inflammation.

Apples may help improve brain health. The study found that rats fed a diet containing apples improved performance on memory and learning tests. Additionally, the rats who ate apples had higher levels of a brain-protective antioxidant called glutathione . So gluthathione may help human brains

So Eat an Apple a Day

Until tomorrow…