In search of restful sleep, several of my friends take supplemental magnesium before climbing into bed. They believe that the mineral helps them to fall asleep more quickly and sleep more deeply, an opinion supported by research. For instance, one study showed that older adults who took 500 mg of magnesium just before retiring enjoyed superior shuteye, possibly because magnesium boosts levels of melatonin, a sleep-supporting hormone.

Magnesium Slows Down Aging

But restful slumber is not magnesium’s only benefit. Known as a “helper molecule” the mineral supports hundreds of bodily functions, like pitching in to keep your brain healthy, your muscles strong and your heart beating in a regular rhythm. Magnesium levels may also determine how long you live. For instance, when researchers provided magnesium to mice suffering from a disease characterized by premature aging, their lifespan lengthened.

Longevity research links magnesium deficiency with growing old before your time. For starters, daily living exposes your DNA to normal wear and tear. Your body needs magnesium to keep your DNA robust and to repair any damage that may occur. These activities protect your cells from untimely aging and premature death.

Here are some additional ways magnesium helps to slow down the process of aging.

Magnesium Supports Metabolic Health

It may seem obvious but growing older is the major risk factor for all chronic disease. Consequently, scientists are studying how to hamstring aging by delaying the onset of chronic conditions.

Poor metabolic health is one hallmark of aging. By improving metabolic health scientists believe they can handicap chronic disease development.

An unhealthy metabolism raises the risk of problems like metabolic syndrome, a cluster of conditions that paves the way for diabetes, heart disease and stroke. Research shows that adequate dietary magnesium reduces the likelihood of developing these life-threating conditions, in part by nipping metabolic syndrome in the bud. When Spanish researchers investigated the impact of magnesium intake, they found not only that people with high intakes were 40% less likely to die from heart disease than those with low intakes but that their risk of death from all causes was equally low.

Magnesium Thwarts Frailty and Fractures

While aging takes a toll on your body in general, it is especially unkind to your muscles and your bones. Generally, both peak around the age of 30 and then slowly begin to decline. Research links magnesium intake in older people with stronger muscles and bones, helping to prevent fragility and supporting an active life. Among its benefits, magnesium encourages vitamin D to activate, improving its bioavailability. Active vitamin D has been specifically shown to slow down age-related bone loss linked with osteoporosis.

Magnesium Fights Free Radicals

You’ve probably heard of free radicals, which have attracted the interest of aging researchers for well over fifty years. Reactive oxygen species (ROS) is one type of free radical. Too many of these molecules spark a chain reaction known as oxidative stress, a process often compared to the buildup of rust on a car. Let unchecked, rust eventually destroys the vehicle.

Your body generates free radicals in response to various situations. Antioxidants are compounds that neutralize free radicals, helping to manage oxidative stress. Magnesium has antioxidant properties; research shows that oxidative stress is likely to show up when magnesium is in short supply. Insufficient magnesium also slows down the body’s antioxidant defense system. These reactions set the stage for numerous age-related conditions, including osteoporosis, obesity, hypertension, and cardiovascular disease.

Magnesium Tamps Down Inflammation

Virtually every age-related illness can be linked to chronic inflammation, a condition closely connected with oxidative stress. Inflammation is so common in older people that experts have coined the term “inflammaging”. Most older people have higher than normal levels of inflammatory markers like C-reactive protein (CRP.).

Magnesium supplementation has been shown to significantly decrease CRP levels, as well as numerous other markers of inflammation. Theoretically, delaying or even preventing the onset of inflammation can slow down chronic disease development and therefore, the aging process itself.

Getting Adequate Magnesium

Most Americans are magnesium deficient, thanks in large part to diets high in ultra-processed foods, which are notoriously lacking in micronutrients.  Moreover, it’s easy to burn up magnesium in your body. Magnesium deficiency can be triggered by lifestyle factors prevalent in contemporary society, including chronic stress, alcohol consumption and certain prescription drugs.

It can be challenging to obtain enough dietary magnesium to keep your body humming, particularly as you age. Older people are more likely to experience magnesium deficiencies simply due to biological changes associated with aging. Most experts recommend supplementing with magnesium since it has so many benefits and is deemed to be very safe.

One strategy for keeping magnesium intake high is avoiding ultra-processed foods, which have cascading negative effects. These include diminishing beneficial gut bacteria that support magnesium absorption. Eating a diet of whole foods, weighted toward those that are magnesium-rich, like leafy greens, whole grains, legumes, nuts and seeds has an additional benefit. It provides the body with supportive nutrients that work synergistically with the mineral, providing numerous health benefits, including helping to keep you young.

The post Magnesium: The Fountain of Youth appeared first on .

Coffee connects with your brain, potentially cranking it up and helping you to think more clearly. It can also lift your mood by, for instance, boosting levels of certain feel-good neurotransmitters. Accordingly, some studies show that drinking more coffee (and green tea) lowers the risk of depression.

1. Coffee Supports Gut Health

Now we’re learning some of these benefits may spring from coffee’s impact on your gut bacteria. The gut is your “second brain:” The two are connected by a biological superhighway known as the gut-brain axis. Gut bacteria manage the flow of chemical messengers on this two-way route. They also produce some mood-enhancing substances themselves — for instance, about 90 percent of your body’s supply of serotonin (known as the happy hormone).

Coffee plays on this team because it’s high in phytonutrients, including polyphenols. Polyphenols are establishing a reputation as “superfoods” for your friendly gut bacteria. Research shows that drinking coffee diversifies these bacterial settlers, which supports emotional equilibrium.

Coffee is also high in antioxidants, which support the growth of bacteria that fight inflammation. Not only are people suffering from depression likely to show markers of inflammation, but their gut microbes also differ from those residing in healthier individuals.

2. Microbes Shape Your Mood

Research shows that supplementing with specific strains of bacteria diminishes depression in certain individuals. Moreover, numerous studies indicate that fecal transplants of “healthy” or “depression-related” bacteria can alter behavior accordingly. Some researchers believe that unhealthy guts spark depression, in part by disrupting how the body processes certain nutrients.

Consider tryptophan. This essential amino acid that stimulates activity on the gut-brain axis, sparking serotonin production. Tryptophan helps to control inflammation and low blood levels of tryptophan are associated with anxiety and depression.

Basically, your gut bacteria mediate how your body processes tryptophan. A healthy microbiome makes efficient use of the tryptophan you provide but bacterial imbalance compromises your body’s ability to process the nutrient. Unsurprisingly, one study showed that supplementing with a specific probiotic fuelled the production of tryptophan.

3. A Healthy Gut Keeps You Grounded

When your microbial ecosystem is humming along (with friendly bacteria in control), it’s producing neurotransmitters that help to keep you grounded. On the other hand, when “bad guys” dominate you are more vulnerable to losing a battle with the blues.

And here’s an ironic twist:  Stress makes you vulnerable to craving foods that upset your microbial applecart. Studies show that distressed people prefer sweet or high-fat foods because they stimulate pleasure centers in the brain. Unfortunately, they can also reshape the bacterial composition of your gut, eroding your ability to handle stress.

Scientists have been surprised by how quickly a fast-food diet triggers an inflammatory response and sends your microbes heading south. After 10 days of eating only processed foods, one subject lost nearly half of the bacterial species residing in his gut. Predictably, research has linked fast food intake with the probability of feeling depressed.

4. A Mood Boosting Diet

We’ve long understood the connections between mood and food — for instance that consuming complex carbohydrates like whole grains and legumes helps to keep you on an even keel. But now branches of science like nutrigenomics are identifying how these biological pathways work. The possibility of using “psychobiotic diets” to treat mood disorders is looming on the horizon and a new specialty, “nutritional psychiatry,” is springing up at medical institutions around the world.  

While beneficial bacteria can support the brain, the body is an extremely complex system. Scientists acknowledge it’s doubtful we’ll find a magic microbial bullet that works for everyone. Similarly, if you’re keen to keep the blues at bay, focusing on specific mood-enhancing foods like coffee, green tea and dark chocolate is too limited. For many reasons the best strategy for buttressing emotional health is simple and two-pronged: avoid ultra-processed foods and eat a balanced diet featuring plenty of plant foods.

Research shows that eating a plant-focused diet for as little as one day boosts the ratio of “good guy” bacteria in your gut. The Mediterranean diet (focused on plant-based foods like whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil) is one of the most studied dietary approaches. It’s been shown to raise the ratio of beneficial gut bacteria and build resilience to stress.

Moreover, the Mediterranean Diet has been specifically linked with relief from depression. Nutritional psychiatry is rapidly developing but the preliminary findings are compelling. You can eat to beat the blues, in part because the friendly critters residing in your gut will help you to achieve that goal.

The post Banish the Blues: Start with Nourishing Your Gut appeared first on .

While the physical benefits of regular activity are well-known, recent research indicates that getting off your butt delivers some unexpected windfalls. These include helping your body to manage stress and stabilize mood. Active people are less likely to experience anxiety or depression than those who are more sedentary, in part because movement stimulates the production of feel-good neurotransmitters like serotonin, dopamine and endorphins.

Here are some other ways that getting off your butt does wonders for both your body and your soul. 

Goes to Bat for Chronic Pain

Chronic pain is a debilitating condition, which for many reasons can be challenging to treat. While experts often disagree on therapies, few question that physical activity can rewire a poorly functioning pain system. As the saying goes, “motion is lotion;” the more we move the less likely we are to experience pain.

Studies show that practices like regular strength and flexibility training, and those involving gentle movement, like yoga and Tai Chi, build muscle strength, reduce stiffness, and improve the range of motion, all of which help to keep pain under control. These activities have also been shown to improve the expression of certain genes and to increase production of natural opioids, boosting mental health.

Builds Your Microbiome

Research shows that physical activity helps to heal a sickly gut, which has been linked with numerous disease states. A healthy gut is populated by many different bacterial species, a state known as bacterial diversity. One 2023 study of unathletic middle-aged people with normal weight found that moderate physical activity (at least 150 minutes a week) boosted bacterial diversity, increasing the presence of health-promoting microbes.

Another study showed that after 6 weeks of intensive training, already-lean participants had more brain-boosting short-chain fatty acids, compounds produced by certain beneficial bacteria. (Obese participants whose microbiomes were less healthy to start with, did not fare as well.) This study also demonstrated the importance of sticking with a program. After 6 weeks of sedentary behavior, the benefits of exercising were largely reversed.  a compelling reminder of the “use it or lose it” dictum.

Even so, you don’t need to be extremely active to reap the rewards of movement. Just getting out of the house for a daily walk and social interaction can benefit health by expanding your bacterial community. Researchers from England’s Oxford University found that people with large social networks had more diverse microbiomes than those who were less social.

Fine-Tunes Circadian Rhythms

When it comes to staying healthy, sleep may be your new superpower. Circadian rhythms affect many bodily functions, in addition to how well you sleep; their disruption has been linked with development of numerous diseases and even how long you will live. Among its benefits exercise improves the expression of genes that regulate circadian rhythms. Scientists are currently studying how physical activity can recalibrate circadian rhythms with a view toward preventing disease.

Supports Longevity

Recent research suggests that getting adequate exercise helps you to live longer. One 2022 study found that even people who were genetically predisposed to die young could expand their lifespan by exercising regularly. Other research has shown that exercising ramps up production of NAD+, a molecule that is being actively studied for its longevity-promoting benefits.

Begets Healthy Grandchildren

The branch of science known as The Developmental Origins of Health and Disease showed that the vulnerability for many chronic diseases can be biologically transmitted to offspring and even subsequent generations. Most of this research focused on what we now call “nutritional programming.” When a pregnant woman is undernourished, this deficiency “programs” her fetus to adjust key body systems, raising their risk for chronic disease later in life.

Recent research is showing that physical fitness has a similar impact. For instance, physical activity triggers epigenetic modifications that reshape DNA.These changes can be transmitted to offspring. For instance, physically fit mothers produce offspring who are less likely to develop certain metabolic diseases.

For obvious reasons, most of developmental programming research has involved pregnant women. However, recent studies are showing that the father’s sperm can transmit similar patterns. For instance, offspring of fathers who are fit tend to have healthier metabolisms and brains.

One 2022 laboratory study showed that these benefits extend beyond the first generation. This mouse study found that that when females exercised during pregnancy, numerous markers indicated that their grandchildren were significantly healthier than those in a control group, even if they were not active themselves.

As the ancient saying goes, “a healthy body, healthy mind.”  Today we’re just beginning to understand how deep this relationship goes.

The post Get Moving: 5 Surprising Ways Activity Keeps You Well appeared first on .

Basically, an ailing microbiome houses too many pathogenic bacteria. Current research links this state (dysbiosis) with a wide range of diseases, meaning your gut bacteria play an outsized role in keeping you well.

Here are some ways your microbiome is pulling strings on your health and well-being.

1. Microbes Shape Your Mood

A gut that harbors too many hostile bacteria makes you more vulnerable to stress.

One laboratory study identified a link between the onset of stress, a loss of beneficial Lactobacillus bacteria and depression. The condition improved with a probiotic supplement providing the deficient bacteria.

Neurotransmitters connect gut health with depression. About 90 percent of your body’s supply of serotonin (known as the happy hormone) is generated by your gut bacteria, which also regulate other neurotransmitters, like dopamine, glutamate and GABA.

One 2022 study linked depressive symptoms with the presence of 13 types of unfriendly gut bacteria. On the other hand, high ratios of beneficial bacteria have been shown to support mental health, from helping to manage everyday stress to avoiding postpartum depression.

The best way to bulk up your microbial troops and build resilience to stress is by eating an abundance of plant foods. The Mediterranean diet (rich in plant-based foods like whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil) raises the ratio of mood-supporting bacteria.

The SMILES trial studied the Mediterranean Diet as a treatment for people medically diagnosed with depression. After 12 weeks, participants who adhered to the diet felt significantly better. One third (32 %) achieved full remission and were no longer depressed.

2. Your Gut May Be Making You Sneeze

Runny nose? Weepy eyes? Emerging evidence suggests that the more robust and diverse your microbiome the less likely you are to suffer from seasonal allergies and asthma. Data from the American Gut Project links allergies provoked by seasonal pollen with low bacterial diversity.

About 70 percent of your immune system is in your gut. Research suggests that our increasingly sterile environments shortchange exposure to bacteria that support immune system development. One study found that children raised on small, traditional farms had richer and more diverse microbiomes and significantly lower rates of asthma compared to a control group raised in more industrialized environments.

To help children develop strong immune systems experts recommend a nutritious fiber-rich diet that includes fermented foods. Other strategies include limiting the use of antibiotics, using standard (as opposed to anti-bacterial) detergents and cleaning products, and having a family pet. Children who grow up with a dog have have fewer allergies.

3. Friendly Flora Support Beautiful Skin

Common wisdom suggests that what goes into your stomach comes out on your skin. Today, research links conditions like acne, rosacea, eczema, psoriasis and even skin that ages before its time with a dysbiotic gut. Scientists now speak of the “gut-skin axis,” the interaction between your microbiome and disease states in your skin.

Unsurprisingly, the so-called Standard American Diet (high in calories and low in nutrients like gut-friendly fiber) has been linked with both gut dysbiosis and inflammatory skin conditions. We’re not there yet, but scientists envision the day when tweaking the gut microbiome will be a routine treatment for skin care. Studies already show the benefits of probiotic supplementation in numerous conditions, like acne, psoriasis and atopic dermatitis.

4. Bacteria Influence How Well You Sleep

Good sleep is vital to long-term health, influencing whether you develop conditions like type 2 diabetes, heart disease and even how much you weigh. Now we’re learning that your microbiome regulates how well you sleep.

Basically, people with healthy microbiomes (bacterially diverse) tend to sleep better. This partnership has a spillover effect. Older people with robust microbiomes who regularly sleep well are less likely to experience age-related cognitive decline.

On the other hand, people who aren’t good sleepers tend to have lower ratios of friendly bacteria and a higher proportion of pathogenic species. Scientists don’t fully understand the mechanisms, but unhealthy guts appear to throw neurotransmitter production out of whack. One result is a deficiency of serotonin, which undermines sleep quality.

Tailored therapies using prebiotics appear to improve sleep quality, as do dietary interventions like the Mediterranean diet, which boost the body’s ability to produce serotonin.

Give Your Microbes Credit

Essentially, your gut microbes are much smarter than you might think. They can communicate with organs well beyond your gut, triggering changes throughout your body. It’s a reciprocal relationship. If you look after them, they will likely take good care of you.

The post 4 Surprising Ways Your Gut Rules Your Life appeared first on .

Parents have the power to influence certain lifestyle drivers of obesity, like being positive role models for physical activity and limiting the quantity of unhealthy foods brought into the home. However, it’s becoming increasingly clear that childhood obesity is more than a familial problem It’s systemic.

Our Environment Fuels Obesity

Numerous factors are driving the rapidly rising rates of childhood obesity. A major contributor is what experts call our obesogenic environment. This milieu fosters weight gain by, for instance, encouraging sedentary behavior and the consumption of ultra-processed foods.

Ultra-processed foods (UPFs) consist of what can best be described as food-like substances and various additives, built around copious quantities of salt, refined sugars, and unhealthy fats. Packaged cookies, cakes, cereals, snack foods and soft drinks are prevalent examples. Children and teen-agers obtain two-thirds of their calories from these manufactured edibles.

Over the past few years, studies investigating UPF’s have yielded consistent results: eating too many of these foods is very bad for your health. Kids’ cravings for UPFs has been tethered to television advertising for decades. Now, social media has jumped on the bandwagon.

Social Media: A Heavyweight Contender

A recent study funded by Canada’s Heart and Stroke Foundation linked young people’s consumption of “junk food” with their involvement in social media. Some of these children spent as much as 8 hours a day in front of their screens, viewing more than 25 million food and beverage ads over the course of the year. Over 90% of these ads were for unhealthy food.

Other research has shown that ads for unhealthy foods, which seamlessly blend advertising for fast food restaurants and manufactured foods like soda with savvy entertainment are disproportionally targeted at Black and Hispanic children and teens. Sadly, they exploit existing inequalities. These include the fact that UPFs are more affordable than nutritious whole foods and more accessible if, like many disadvantaged children, you live in a “food dessert.”

Does the Buck Stop with Mothers?

When children are obese, it’s easy to blame their mothers, who provide the in-utero environment in which they develop and are, most likely, the primary gatekeepers of the food they eat.  Research seems to support this point of view. A recent study published in the medical journal BMJ found that the offspring of women who consumed a high proportion of UPFs beginning in pregnancy and throughout the childrearing period were 26% more likely to develop overweight or obesity.

The fascinating wrinkle to these findings is that the children’s risk was independent of their own consumption of these foods. As these researchers noted, this suggests that vulnerability for unwanted weight gain may be biologically transmitted to offspring. This conclusion aligns with a substantial body of research emerging from the field known as the Developmental Origins of Health and Disease.

The clinical and historical context for what we now call “nutritional programming” was laid out in a 1998 paper by Dr. Alan Lucas. Basically, when a pregnant woman is undernourished, this deficiency “programs” her fetus to make adjustments in key body systems. These changes increase the offspring’s risk for developing conditions like heart disease and obesity by various mechanisms, including altered patterns of gene expression. Moreover, these vulnerabilities can be passed on through the generations.

The High Cost of Cheap Food

Dr. Kent Thornburg, Director of the Center for Developmental Health at the Oregon Health & Science University has linked these weaknesses with the consumption of unhealthy food. Three generations of Americans suffer from high-calorie malnutrition thanks to a diet heavily weighted toward UPFs. The high cost of nutrient-deficient, manufactured food is showing up in the epidemics of chronic diseases like type 2 diabetes and childhood obesity.

Don’t Forget Dad

For biological and societal reasons, it’s easy to blame mothers for children’s problems but that doesn’t mean fathers can slip off the hook. Research shows, for instance, that children with a mother of healthy weight and an obese father are significantly more likely to be obese than children with both parents of a healthy weight.

Fathers’ role in transmitting health risks to offspring has been understudied but more and more research is showing that males influence not only their offsprings’ health but also that of successive generations. In response a new discipline known the Paternal Origins of Health and Disease is springing up.

This work was seeded in the 1980’s when a Swedish epidemiologist Lars Bygren was able to show that males whose grandfathers had overeaten just before puberty died six years sooner than those whose grandfathers experienced famine at the same age. Subsequent research showed that young men who smoked just prior to puberty (when their sperm cells are forming) produced sons who were more likely to be overweight, beginning in adolescence.

Thanks to the science of epigenetics, we are learning that human sperm may carry “biological memories” of abnormalities that can be transferred to offspring. For instance, a 2018 study of more than 40 million births, published in BMJ found that when fathers were older than 45, their babies were 14 percent more likely to be born prematurely and to have a low birth weight. Newborns who weigh less than 6 pounds have been shown to be at increased risk for chronic disease later in life, including obesity and heart disease.

Scientists don’t have all the answers as to why children develop obesity but emerging research suggests we need to be looking well beyond the here and now, which makes it challenging to develop solutions that need to be long-term. Simply stated, there are no quick fixes. However, ensuring that males and females of reproductive age eat a nutritious diet is a good place to start.

So, too, is repairing our food culture. Everyone — men, women and children — needs to reduce our consumption of UPFs. This will require broadly-based social support, from people like public health professionals, government policy makers and school officials.

The high cost of cheap food is a problem that has been brewing for generations. It won’t be fixed in a day.

Selected Resources

Donkin, I. Obesity and Bariatric Surgery Drive Epigenetic Variation of Spermatozoa in Humans. Cell Metabolism 2016.

Khandwala, Y et al. Association of parental age with perinatal outcomes between 2007 and 2016 in the United States: population based cohort study. BMJ 2018.

Lucas, A. Programming by early nutrition: an experimental approach. The Journal of Nutrition 1998.

Pembrey, M, et al. Human transgenerational responses to early-life experience. Potential impact on development, health and biomedical research. Journal of Medical Genetics 2014.

Potvin-Kent, M. Social media Conversations about unhealthy food and beverages in Canada: An analysis of brands frequently marketed to children. The Outlive Lab 2022.

2018. Soubry, A. POHaD: Why we should study future fathers. Environmental Epigenetics 2018.

Thornburg, K The Epidemic of Chronic Disease and Understanding Epigenetics TEDx Talks 2015.

Wang, Y et al. Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies. BMJ 2022.

The post Is Junk Food Killing Our Kids (And Their Kids, Too)? appeared first on .

These days it’s difficult to avoid the topic of microbes and their relationship to your health. The thriving universe of bacteria that lives on and inside your body (your microbiome) includes good actors as well as pathogens. Both are constantly flexing their muscles, influencing bodily functions like metabolism and mood. For instance, gut bacteria pull the strings on emotional health by producing chemical messengers like serotonin that help to keep you mellow. Now we’re seeing that microbes can also impact how your brain develops, even before you are born.

Stress is the Link

The connective tissue embodies maternal stress. And here’s where the microbiome comes into play. One of the body’s core stress regulators is the hypothalamic-pituitary-adrenal (HPA) axis. Not only does stress precipitate long-term changes to the HPA axis, it also reduces the ratio of beneficial gut bacteria. When these disruptions occur during pregnancy, they can impact how the offspring’s brain develops, both in utero and after birth.

A swath of studies connects maternal stress during pregnancy with poor birth outcomes, some of which affect cognitive development. These include developmental delays and increased cortisol levels. Gut microbes have usually not come into play other than with   autism spectrum disorder, which has been uniquely associated with bacterial imbalance for years.

Stress Upsets Microbes

Laboratory studies have shown that stress during the first week of pregnancy disrupts the mother’s microbial ecosystem. Pathogenic bacteria proliferate at the expense of beneficial types. Although scientists don’t fully understand the mechanisms, when bad guys have the edge, it disrupts pathways along the HPA that impact fetal brain development.

The Effects Are Long-Lasting

Microbial imbalances initiated in pregnancy also determine the mother’s vaginal microbiome and, therefore, the microbes that are transferred to her infant at birth. Stress during pregnancy decreases the ratio of beneficial bacteria seeding the baby’s microbiome, as does a C-section delivery. A mother’s breast milk is also impacted by the quality of her microbiome. All these processes overlap, potentially chipping away to modify how the newborn’s brain develops.

The good news is that mothers who transmit higher ratios of beneficial bacteria may be building better brains in their offspring. A recent study of more than 400 infants found that boys with a higher proportion of the “good guy” phyla Bacteroidetes, were programmed for better cognition and language skills. (As a group, girls have more Bacteroidetes and are inclined to cognitively outperform boys at this stage.) The suspected link is sphingolipids, a substance produced by the bacteria, which supports healthy brain development.

Another study of 40 families connected the microbial profiles of children aged 5 to 7 with their socioeconomic status and behavioral problems. Children with more status and stable family dynamics had higher levels of a specific bacteria (Bacteroides fragilis) and were less likely to behave aggressively. Researchers have linked intestinal inflammation with mood disorders and they suspect that the anti-inflammatory properties of the bacteria played a role in these results.

That study did not investigate the impact of diet, a key factor in both microbiome health and inflammation. Eating a nutritious diet of whole foods, built around a wide variety of plant foods like vegetables, fruits, whole grains and legumes is the best way to build a robust microbiome. Fermented foods and omega-3 fatty acids (which have been specifically linked with healthy neurodevelopment) also encourage bacterial diversity. Certain bacteria produce substances that fight inflammation, among other benefits.

A Nutritious Diet Makes Sense

Emerging research suggests that a healthy diet can protect a pregnant woman’s microbiome and her developing baby from the disruptive spiral sparked by stress. The microbiome plays a regulatory role in pregnancy and it makes sense to keep it in tip-top shape.

For instance, gut bacteria mediate how well a pregnant woman’s body utilizes the nutrients she consumes. Some nutrients, including iron, certain B vitamins and vitamin D, are vital for a healthy pregnancy. Moreover, “good guy” bacteria manufacture certain nutrients, including folate, long identified as a key player in healthy brain development.

While we are far from having all the answers, it’s become increasingly clear that a robust microbiome works in partnership with the mother ‘s body to support healthy pregnancies that include sound neural development. Future research will shed more light on the pathways involved. In the meantime, strategies that nourish the microbiome, including a healthy diet and adequate exercise will help to ensure the best pregnancy outcomes, paving the way toward a smarter child.

Selected Resources

Jašarević, E. et al. Stress during pregnancy alters temporal and spatial dynamics of the maternal and offspring microbiome in a sex-specific manner. Scientific Reports 2017.

Tamana, S. et al. Bacteroides-dominant gut microbiome of late infancy is associated with enhanced neurodevelopment. Gut Microbes 2021

Flannery, J. et al. Gut Feelings Begin in Childhood: the Gut Metagenome Correlates with early environment, Caregiving and Behavior. mBio 2020

Jahnke, J. et al. Maternal precarity and HPA axis functioning shape infant gut microbiota and HPA axis development in humans. PLOS ONE 2021

The post Healthy Gut, Smarter Child appeared first on .

Unsurprisingly, diets based on eating for your genes looked promising. Put to the test, however, they didn’t measure up. While genes influence how your body utilizes food, research shows that genes explain only 5 to 10 percent of your risk for developing any chronic illness, including obesity. Other factors are more significant, including a part of your body known as the epigenome.

Genes are the starting point

Your epigenome and its related phenomenon gene expression are central to personalized nutrition. Researchers have long tracked biomarkers like blood pressure and blood glucose to predict disease development. Now, genetic variations (SNPs) can be added to the mix.

Here’s how it works: Your genes are not static. They react to impacts like nutrition and lifestyle by changing their expression. These deviations affect various bodily processes, including how you utilize calories.

Nip Potential Problems in the Bud

Your genes are ground zero for gene expression and knowing your DNA can help to prevent conditions before they develop. For instance, studies show that if you are genetically predisposed to developing obesity, a sedentary lifestyle and high intake of ultra-processed foods are more likely to tip you over the edge.

Restore Healthy Gene Expression

Nutri-epigenomics, the study of how nutrients affect gene expression, is an emerging science. Researchers are actively investigating “epiregulators”, components of food that promote healthy patterns of gene expression.

Aberrant patterns of gene expression are linked with numerous chronic diseases. You can inherit them from your parents and grandparents or they can develop over time in response to an unhealthy lifestyle. The good news is these “epigenetic modifications” can be revamped by positive improvements like exercise and a nutritious diet.

Nutrients Support Gene Expression

Thanks to epidemiological studies we’ve known for decades that nutritious foods help to prevent disease. One example is the connection between high intakes of cruciferous vegetables and lower rates of certain types of cancer. Now scientists are identifying biological mechanisms responsible for these results. For instance, sulforaphane, a component of cruciferous vegetables, has been shown to support healthy epigenetic patterns in certain genes linked with cancer development.

Sulforaphane is just one of many health-promoting chemicals found in foods. Numerous nutrients also interact with genes to support positive patterns of gene expression. Knowing your genetic variants can help you to choose foods that will benefit you most.

One Size Doesn’t Fit Everyone

As noted, high blood sugar is a long-standing biomarker linked with a multitude of diseases. One reason is its potential to disrupt the expression of numerous genes.

For many years, we’ve been using a tool known as the glycemic index ((GI) to measure the impact of food on blood glucose levels. Certain foods apparently cause them to rapidly spike, increasing the risk for diseases like diabetes. Traditional wisdom suggests that avoiding these foods is a good strategy for maintaining metabolic health.

However, scientists at Israel’s Weizmann Institute of Science found that the GI may be a poor predictor of whether a food will jump-start blood sugar. Their research showed that even when people ate identical foods their blood sugar rose at very different rates. They also found that some low GI foods — for instance tomatoes —could spark a blood sugar surge in some, while high GI foods like sugary treats didn’t stimulate a similar response in others. 

Gut Bacteria Pull Metabolic Strings

While these scientists linked some of these differences to lifestyle, their research also suggested that the subjects’ gut bacteria (microbiome) played a role.

Environmental factors like diet and lifestyle are major factors in shaping your microbiome. (Research shows that people who eat more than 30 different plant foods a week have healthier microbiomes than those who consume 10 or less.) However, genes seed the microbial landscape and genetic variants can influence which bacteria will flourish. Among their many functions, gut bacteria interact with each other, your genes, your diet and your lifestyle to shape your metabolism.

Your Microbiome Influences Your Response to Food

The microbiome is the focus of the PREDICT study, an international research project investigating how food affects disease development.  More than half of the participants were identical twins. While they share the same genes, the twins had less than half (37%) of the same microbes. When their glucose, insulin and blood fat responses were measured, the subjects demonstrated very different responses to eating identical foods. Their levels of inflammation also differed dramatically. 

Healthy Diet, Healthy Gut, Positive Gene Expression

Inflammation is a key marker for disease development and a healthy gut helps to tamp it down. Diets high in ultra-processed foods promote inflammation in part by killing off beneficial gut bacteria. On the other hand, plant-forward dietary approaches like the Mediterranean Diet (whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil) support favorable ratios of beneficial bacteria, helping to keep inflammation low. Some friendly bacteria also produce anti-inflammatory substances like short chain fatty acids, which work their magic, in part, by improving gene expression.

Track Your Data to Maximize Your Health

DNA tracking is still an emerging science and genes are not a silver bullet. However, if you’re serious about being proactive about your health, knowing your genetic blueprint is a helpful tool. Along with other biosensors like regular blood work it provides body-specific data, which can help with customizing your diet. Lower-carb may work best for you and higher-fat may be just the ticket for me, but existing knowledge is very clear: We can both benefit from ditching ultra-processed foods and consuming more nutrient-dense plant foods.

Selected Resources

Patron, J. Assessing the performance of genome-wide association studies for predicting disease risk. PlosOne 2019

Tobi, Elmar W. et a. DNA Methylation Signatures Link Prenatal Famine Exposure to Growth and Metabolism Nature Communications 2015.

Li, Y. et al. Temporal Efficacy of a Sulforaphane-Based Broccoli Sprout Diet in Prevention of Breast Cancer through Modulation of Epigenetic Mechanisms. Cancer Prevention Research 2018.

Franzago, M. Genes and Diet in the Prevention of Chronic Diseases in Future Generations. International Journal of Molecular Sciences 2020.

Helanza, Y. Gene-Diet Interaction and Precision Nutrition in Obesity. International Journal of Molecular Sciences 2017.

Zeevi, D. et al. Personalized Nutrition by Prediction of Glycemic Response. Cell 2015

Grieneisen, L et al. Gut microbiome heritability is nearly universal but environmentally contingent. Science, 2021

Wu, J. et al. Dietary nutrients shape gut microbes and intestinal mucosa via epigenetic modifications. Critical Reviews in Food Science and Nutrition 2020.

Berry, S. et al. Human postprandial responses to food and potential for precision nutrition. Nature Medicine 2020.

The post Know Your Body and Boost Your Health appeared first on .

Suicide is a leading cause of preventable death. Because people who complete suicide are more likely to have a family history of suicide, scientist have been exploring its genetic links. They have found that certain genes may contribute to suicidality. However, recent research suggests that how those genes are expressed has a much greater impact on whether suicidal thoughts are acted upon.

One thing you need to know is that genes react to their environment. Experiences — both good and bad — affect how they are expressed. These changes function like a biological memory that is stamped on cells. Recent research shows that adverse experiences can change gene expression in certain genes linked with suicide. These patterns may originate in childhood but they are long lasting, contributing to conditions like depression later in life.

It’s no surprise that when life gets tough, people respond differently. Some are more resilient than others, a phenomenon ascribed to multiple, often-interacting factors. Lifelong stress is a major risk factor for depression. Psychologically, when people bear too much for too long it can erode their resilience, defeating their ability to cope. 

Now, neuroscientists have identified a biological pathway that links past stress with increased vulnerability to stress later in life. A 2021 study published in Nature Neuroscience showed that stress in early life can generate epigenetic changes in certain brain cells, recalibrating gene expression in ways that undermine our ability to handle challenges as adults.

Why You Can’t Just Get Over It

In some respects these findings are not new. Other research has shown that some stress responses may be programmed in the womb. When a pregnant woman experiences chronic stress, it can negatively affect her developing fetus. Stress impacts how the fetal brain develops and/or how certain genes related to its nervous, endocrine and immune systems are expressed. It also influences the production of certain hormones, like cortisol.

The aftermath of trauma is fertile ground for studying whether its effects can be passed on to future generations. Dr. Rachel Yehuda, an expert in post-traumatic stress disorder (PTSD), found that like their parents, some of the adult children of Holocaust survivors suffered from the condition. She also studied women who were pregnant when the Twin Towers were attacked on 9/11. While some of her subjects were resilient to the effects of the attack, others developed PTSD. The affected group had unexpected levels of the stress hormone cortisol. Dr. Yehuda subsequently measured cortisol levels in the babies born to the traumatized women. If the mothers-to-be were in their second or third trimester at the time of the attacks, their offspring also had unexpected levels of the hormone.

The mechanisms underlying these processes are extremely complex but recent research suggests that is some situations at least you may be able to nip depression in the bud. A cascade of studies link depression with various epigenetic mechanisms that can influenced by a healthy lifestyle.

Eat a Healthy Diet

For many years, scientists have been connecting the dots between depression and diet. Numerous nutrients, including vitamins A, C and certain B vitamins, omega-3 fatty acids and the minerals magnesium, selenium, potassium and zinc have been shown to have anti-depressant effects. Laboratory research has shown that specific components of food, like certain phytochemicals, improve the expression of genes linked with depression.

A key message of emerging research is that a nutritious diet can improve mental as well as physical health. In this regard, the dietary approach known as the Mediterranean diet (based primarily on plant-based foods like whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil) is the most studied. This approach to healthy eating has been shown to build psychological resilience, in part by positively influencing gene expression.

One dietary intervention (the SMILES trial; Supporting the Modification of Lifestyle in Lowered Emotional States) specifically studied the Mediterranean Diet as a treatment for people medically diagnosed with depression. Compared to a control group, participants who followed a personalised version of the Mediterranean diet for 12 weeks had significantly better mental health. One third (32 %) achieved full remission and were no longer depressed.

On the other hand, numerous studies have linked the Standard American Diet (characterized by a low intake of fruits and vegetables and a high intake of meat, unhealthy fats and refined grains) with an increased risk of developing depression.

Be Physically Active

We’ve long known that exercise encourages the body to produce feel-good neurotransmitters, like serotonin, dopamine and endorphins. Unsurprisingly, we’re now learning that exercise can help to prevent and even treat depression. Research shows it improves gene expression in ways that improve coping skills, helping to build resilience.

Practice Mindfulness

Mindfulness based cognitive therapy, which combines meditation with psychotherapy, is a recognized treatment for depression. Recent research suggests that  various mindfulness-based stress-reduction techniques can be beneficial on their own. These include meditation, yoga and Tai Chi. By triggering what is known as “the relaxation response” these practices have been shown to improve gene expression, gently reshaping the brain in ways that strengthen resilience.

So even if you are biologically vulnerable to depression, current research suggests that a healthy lifestyle can help you overcome this programming. Basically, you are holding the spoon that stirs the pot. It’s up to you to keep it from boiling over.

Selected Resources

Paska. A.V. et al. Suicide and Changes in Expression of Neuronal miRNA Predicted by an Algorithm Search through miRNA Databases.

Jiang, S. Epigenetic Modifications in Stress Response Genes Associated With Childhood Trauma. Frontiers in Psychiatry 2019.

Kronman, H. et al. Long-term behavioral and cell-type-specific molecular effects of early life stress are mediated by H3K79me2 dynamics in medium spiny neurons. Nature Neuroscience 2021

Peña, C.J and Nestler, Eric. Progress in Epigenetics of Depression. Prog Mol Biol Transl Sc. 2018

Yehuda, R. et al. Transgenerational effects of posttraumatic stress disorder in babies of mothers exposed to the World Trade Center attacks during pregnancy. J Clin Endocrinol Metab. 2005

Zhang Yi and Kutadteladze T. Diet and the epigenome. Nature Communications 2018

Jacka, F et al. The SMILES trial: an important first step. BMC Medicine

Junk food blues: Are depression and diet related? Mayo Clinic

Denham, J. Exercise and epigenetic inheritance of disease risk. Acta Phys 2017

Ivana Buric et al. What is the Molecular Signature of Mind-Body Interventions? A systemic Review of Gene Expression changes Induced by Meditation and Related Practices. Front. Immunol. June 16, 2017.

The post Battling A Legacy of Depression With A Spoonful of Health appeared first on .

If you think that means genetic inheritance, think again. Although genes contribute to intelligence their influence is limited. It’s scattered across many different genes, each playing a tiny role. More significant is how those genes interact with their environment. This process is known as gene expression and it involves an area of science known as epigenetics.

Epigenetics Explains How Babies Develop

Not coincidentally, epigenetics is the beating heart of prenatal development. As a fetus develops, its cells divide and differentiate. To oversimplify, the different cells it needs – brain, heart, liver, and so on – are created by epigenetic processes that involve switching specific genes on or off.

Throughout life, many factors in addition to DNA influence gene expression. The epigenome links genes with their environment and its impact originates long before conception. We now know that epigenetic patterns are heritable, programming subsequent generations for health or illness.

For starters, life experiences leave epigenetic marks on cells, including reproductive cells – the sperm and egg that unite to form an embryo. Once conception occurs, a woman’s nutritional status prompts patterns of gene expression that impact her pregnancy. The food she eats, the air she breathes and the stress she experiences also affect how her baby’s genes are expressed. 

Poor nutrition raises the risk of delivering a baby with low birth weight, which has been linked with an increased risk for a wide range of chronic conditions like heart disease and diabetes. Focusing on brain development, full-term newborns weighing less than 5.5 pounds are more likely to have poor cognitive function. 

Deficient nutrition during pregnancy can spark alterations in gene expression that threaten a child’s school smarts. Researchers studying umbilical cord tissue have been able to connect these changes to cognitive performance and learning ability, as well as socially disruptive behavior and poor performance in school. 

Poor Nutrition and Alcohol Unite

Consider fetal alcohol spectrum disorders. When a pregnant woman overindulges in alcohol, it compromises her body’s ability to utilize nutrients. Combined with the potentially toxic effects of alcohol, her nutritional deficiency increases the risk of negative pregnancy outcomes, including cognitive problems.

Scientists don’t fully understand the cellular mechanisms but alcohol and poor nutrition appear to team up, destabilizing the expression of numerous genes. These risks can originate even before a baby is conceived – in part because a father’s sperm can transmit detrimental epigenetic modifications. Fathers who drink too much alcohol around the time of conception, increase their offspring’s risk for behavioral problems, including poor performance in school and attention deficit hyperactivity disorder.

Inflammation Hampers Brain Development

Maternal inflammation is another risk. It disrupts the delivery of key brain building nutrients to the fetus, sparking epigenetic changes that can sabotage brain development. Obesity, chronic stress and certain diseases trigger inflammation, as does a diet high in ultra-processed foods like sugar, refined carbs and unhealthy fats – staples in the so-called Standard American Diet.

Various dietary approaches like the DASH diet and the Mediterranean Diet are very effective at lowering inflammation, among other benefits. Basically, these healthy eating plans are rich in plant-based, high-fiber foods like whole grains, fruits and vegetables, while limiting refined foods, including unhealthy fats.

Plan for Pregnancy in Advance

Consuming a nutrient-dense diet prior to becoming pregnant supports a healthy pregnancy by improving negative patterns of gene expression that might be passed on to offspring.  Moreover, research shows that the effects of poor nutrition have the greatest impact during certain periods of development, including the first 8 weeks after conception.

That’s why the time to begin thinking about having a baby is well before you become pregnant. Experts advise at least 3 months of preparation prior to pregnancy – the minimum required to boost sperm quality and build up the mother-to-be’s nutritional reserves.

Make Sure You Have the Necessary Nutrients

While it’s always important to consume a variety of nutrients, some are vital when you’re pregnant. These include folate, vitamins, B6 and B12, iron, zinc, iodine, vitamin A, vitamin D, calcium and choline.  All support various epigenetic processes with differing effects.

Throughout pregnancy, rapid fetal growth requires additional calories, especially from protein and healthy fats. The research on the benefits of omega-3 supplementation during pregnancy is very robust. Omega-3 fatty acids are important at every stage from preconception through delivery and lactation, but especially during the last trimester when the baby’s brain and nervous system are forming.

Throughout the life cycle, epigenetics pulls strings that affect well-being. The science is complex but the message is simple. Eating a nutritious diet built around a variety of whole foods does more than keep you healthy. It establishes a legacy of wellness that helps to build hale and hearty offspring with aptly developed brains.

Selected Resources

Goriounova, G and Mansvelder, H. Genes, Cells and Brain Areas of Intelligence. Frontiers in Human Neuroscience. 2019

Shankar K. Effects of Pregnancy and Nutritional Status on Alcohol Metabolism. Alcohol Research and Health 2007.

Miller, N.C., et al Maternal Nutrition and Child Neurodevelopment: Actions Across Generations. The Journal of Pediatrics 2017

Goeden, N. et al. Maternal Inflammation Disrupts Fetal Nuerodevelopment via Increased Placental Output of Serotonin to the Fetal Brain. The Journal of Neuroscience 2016.

The post Good Nutrition: The Best Way to Build Baby’s Brain appeared first on .

There are 20 different types of amino acids, all of which sustain your health. Nine are deemed “essential,” meaning they must be obtained through diet. Tryptophan belongs to this group and it is currently generating buzz in scientific circles.

A Mood-Boosting Nutrient

You’ve probably heard that your gut is your “second brain,” a concept fuelled by extensive research linking what you eat with how you feel. It’s common knowledge that consuming complex carbohydrates like whole grains and legumes helps to stabilize your mood. Now scientists are drilling down and identifying the pathways linking components of these foods with emotional well-being. Tryptophan is of interest because it jumpstarts activity on that biological superhighway known as the gut-brain axis.

Basically, tryptophan stimulates your body to produce serotonin. Known as “the happy hormone,” serotonin operates throughout your body, helping to keep you calm. Unsurprisingly, low blood levels of tryptophan are associated with anxiety, depression, behavioral disorders and even cognitive difficulties like memory loss.

Better Sleep

Tryptophan also affects how well you sleep. Your body fine-tunes the serotonin you produce to create melatonin. This hormone regulates sleep and wake cycles. Research shows that specific dietary techniques for boosting tryptophan raise melatonin levels, helping you to tap into the restorative power of a good night’s sleep.

Eat A Healthy Diet

High-protein foods are the best sources of tryptophan. These include eggs, poultry (turkey is well- known), whole grains, legumes, nuts and seeds. The blue-green algae spirulina is a particularly rich source of the nutrient.

Your Microbiome is Involved

Recently scientists have discovered a new pathway into how tryptophan works in your body: the bacteria that populate your digestive tract. Known as the gut microbiome, this bacterial ecosystem operates like a communications hub connecting your gut with your brain. Among their tasks, gut bacteria produce neurotransmitters — they manufacture about 90 percent of your body’s serotonin.  They also mediate how your body processes tryptophan.

Ideally, your gut is populated by diverse species of beneficial bacteria, a characteristic of a healthy microbiome. When your microbiome is in good shape it makes efficient use of the tryptophan you provide. But if it’s out of whack your body’s ability to process tryptophan may be compromised. Emerging research shows that certain species of bacteria are better at digesting tryptophan. If supplies of these helpful creatures fall short, it increases your likelihood of developing certain diseases.

This risk factor increases with age. Diet and lifestyle determine the types of bacteria that populate your gut. Unfortunately, behavioral changes associated with aging, including a more sedentary lifestyle and less nutritious diet (the “tea and toast” syndrome) play havoc with microbial ecology. To oversimplify, the older you are the less likely it is that your microbiota will be able to maximize the benefits of the tryptophan you consume.

Inflammation is a Risk

Following this breadcrumb trail leads to inflammation. Most of the chronic diseases associated with aging are linked with inflammation. This condition is so common in older people that experts have coined the term “inflammaging.”

Emerging research suggests that tryptophan may be helpful in controlling inflammaging. One study of elderly mice showed that 8 weeks on a low tryptophan diet sparked unhealthy changes in their gut bacteria. The quantity of a bacterium linked with intestinal inflammation tripled while that of a bacterium that metabolized tryptophan declined.

Another study looked at people with active celiac disease, which is characterized by intestinal inflammation. Celiacs are deficient in certain members of the lactobacillus family of bacteria, which are known for their ability to metabolize tryptophan. Researchers found that feeding mice a diet high in tryptophan increased the quantities of these helpful bacteria, protecting them from gluten-induced inflammation. We aren’t there yet, but the possibility of treating celiac disease with a combination of tryptophan and specific probiotics is looming on the horizon.

Protein Plus

Most people obtain adequate tryptophan by eating a nutritious and balanced diet. The latest research suggests that nurturing a healthy microbiome should also come into play. We now know that eating an abundance of plant-based foods is the best way to build the bacterial diversity that will help your body utilize the tryptophan you provide. Obtaining tryptophan through high-protein, high-fiber whole foods like legumes and whole grains rather than supplements is the best approach. Foods contain many different substances, including gut-supportive prebiotics, that may work together, enhancing the effectiveness of the tryptophan you provide.

Selected Resources

Richard, D. et al. L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications. International Journal of Tryptophan Research 2009.

Kaur, H. Tryptophan Metabolism by Gut Microbiome and Gut-Brain Axis: An in silico Analysis. Frontiers in Neuroscience 2019.

Yusufu, I. et al. A Tryptophan-Deficient Diet Induces Gut Microbiota Dysbiosis and Increases Systemic Inflammation in Aged Mice.

International Journal of Molecular Sciences 2021.

Lamas, B. et al Aryl hydrocarbon receptor ligand production by the gut microbiota is decreased in celiac disease leading to intestinal inflammation. Science Translational Medicine 2020.

The post Tryptophan: A Very Essential Nutrient appeared first on .