Here are some nutty facts for you to consider. Nuts that we eat are called culinary nuts and they are the fruits or seeds of plants. They are known for their fat content, usually classified as "healthy fats", although not all nuts are high in fat. There are four categories of culinary nuts:

1. True or botanical nuts which are dry and hard-shelled. Hazelnuts, acorns, and chestnuts fall into this category.
2. Drupes which have fleshy fruit surrounding a stone, or pit, and contain a seed. Almonds are an example.
3. Gymnosperms which are naked seeds like pine nuts.
4. Angiosperm seeds which are unenclosed seeds within a larger fruit like peanuts.

Nuts have been consumed by humans all over the globe for thousands of years, as snacks, as garnish, and to add flavor to all kinds of dishes. Today there are eleven kinds of nuts that make up most of the nut market globally.

• Almonds
• Cashews
• Chestnuts
• Coconuts
• Hazelnuts
• Macadamia Nuts
• Peanuts
• Pecans
• Pine nuts
• Pistachios
• Walnuts

That's all good for those who love nuts and regularly consume them, but manypeople have nut allergies. In fact, “in the U.S., approximately three million people report allergies to peanuts and tree nuts. Studies show the number of children living with peanut allergy appears to have tripled between 1997 and 2008.”

Conventional wisdom says that if someone is allergic to one type of nut, they should avoid all nuts. However, in a new study conducted by the American College of Allergy, Asthma, and Immunology (ACAAI), 109 patients who were allergic to nuts were tested.  The patients in the study were given skin and blood tests to determine if they were allergic to nuts they had never eaten before. The tests showed that indeed, they were sensitive to these other nuts, but then they were given an oral challenge. When asked to eat small amounts of these nuts half of the participants had no adverse reaction.

The symptoms of nut allergies should be taken seriously. At the worst end of the reaction spectrum, anaphylaxis can occur, while other symptoms range from vomiting, nausea, diarrhea, pain, and itchiness. However, the idea that if you're allergic to one kind of nut, you're allergic to them all might not be as clear cut as was previously thought. In addition to highly sensitive blood tests, people with nut allergies can also consider what the experts call an oral food challenge, eating small amounts of nuts to test for reactions.

All of this could be good news for people with an allergy to one type of nut. They may be able to find other nuts to include in their diets. This is especially good news considering that tree nuts may reduce cancer risk.

Next week please visit us to learn other triggers linked to seasonal allergy outbreaks!  See you then!

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Best of Health!

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A new study indicates that the midlife factors for vascular risk are linked to a heightened risk for dementia later on in life. In particular, hypertension, smoking and diabetes in midlife are tied to a higher risk for dementia. In fact, diabetes in middle age heightens the risk nearly as much as carrying the top risk factor for Alzheimer's, APOEe4 allele. These  results were presented in a media briefing at the 2017 International Stroke Conference.

About the Research

The study's lead researcher, Rebecca F. Gottesman, aimed to gain a better understanding of whether the treatment of specific vascular risk factors makes a difference in terms of decreasing the odds of Alzheimer's. At the moment, other means of reducing the odds of Alzheimer's are insufficient. However, the medical community does understand how to treat and ward off vascular diseases. Gottesman, MD, PhD is an associate professor of epidemiology and neurology at the Johns Hopkins University in Maryland.

This biracial study included participants from four locales within the United States in the late 1980s. The participants were between the ages of 45 and 64. Vascular risk factors were analyzed at baseline. Patients were continually studied at intervals across a 25 year period. Nearly 16,000 participants were in the cohort. Over 1,500 cases of dementia were pinpointed at the assessment that took place between 2011 and 2013.

The Findings

It was expected that the risk for dementia would rise with age. Indeed, this expectation turned out to be the case. African American participants had the highest risk for dementia. Smoking, hypertension, not graduating from high school, diabetes and the presence of the APOE e4 allele were identified as the primary midlife risk factors for eventual dementia. Smoking turned out to be a risk factor for dementia solely in Caucasians. The APOE allele produced a stronger effect in Caucasians than African Americans.

Why the Study is so Important 

The study is valuable as it pinpoints factors that can be identified and subsequently modified at the midlife point of an individual's life that play a role in cognitive dysfunction as the aging process occurs. It is clear that the health of one's vascular system in the middle years of his life is vitally important to brain health across the aging process. It is hoped that the study's findings will spur people to alter their habits and obtain treatment for medical conditions to guard against dementia.

Next week, please join me as I investigate the topic: Great News For Those With Nut Allergies!

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Researchers at Northwestern University have determined that soft sound stimulation synced up with the rhythm of brain waves induces an improved deep sleep in older individuals. Such stimulation even boosts those adults' ability to recall specific words. An example of such gentle audio stimulation is a rushing waterfall. The study details were recently published in the journal Frontiers in Human Neuroscience.

The Importance of Deep Sleep

Deep sleep is critical for the consolidation of memories. However, when one reaches middle age, deep sleep typically decreases. Scientists believe this is part of the reason why memory loss occurs throughout the aging process. Sound stimulation might be the solution to combat such memory loss.

When deep sleep occurs, each brain wave is reduced to one per second. This is quite the slow rate compared to the 10 oscillations that occur every second when one is awake. The study's co-author, Giovanni Santostasi, created an algorithm that transmits audio during the rising part of slow wave oscillations. Such stimulation boosts the synchronization of neuron activity.

Study Details

The study involved 13 individuals age 60 or older. They were recruited from Northwestern's Cognitive Neurology and Alzheimer's Disease Center. The study keyed in on older individuals as they have plenty to gain in terms of memory recall from improved deep sleep.

The study made use of a breakthrough audio system that improved the effectiveness of stimulation in older individuals. The study's new approach reads one's brain waves as they occur. It locks in the subtle audio stimulation when a specific moment of neuron communication occurs during deep sleep.

The participants were provided with a single night of acoustic stimulation and a night of false stimulation. The false stimulation was the same as the acoustic version yet the subjects did not hear noise while sleeping. The participants were given a memory test the night of their acoustic and sham stimulation sessions. They completed another memory test the next morning.

The Results

Memory recall ability following the false stimulation improved by a couple percentage points. Those subjected to pink noise the night before enjoyed vastly superior memory recall. The improvement was about three times that of those exposed to the sham stimulation. The magnitude of the slow wave sleep enhancement played a part in the level of memory improvement. This suggests slow wave sleep is beneficial for memory even as one reaches his golden years.

A Non-medication Approach to Improving Sleep and Memory

The beauty of audio stimulation is that it does not require expensive medication that often causes nasty side effects. This “pink noise” as it is often referred to, is a simple and completely safe means of boosting brain health.

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The World Health Organization reports that more than one billion people throughout the world are living with hypertension. Hypertension is responsible for almost 50%of deaths due to heart disease and 51 percent of deaths due to stroke.

Researchers in a study conducted by the Keck School of Medicine at the University of Southern California reported that a higher intake of dietary potassium can aid in lowering blood pressure and that the kidneys excrete more water and salt when the dietary potassium level in the blood is high. Eating a high potassium diet can be likened to taking a diuretic. Also explored was the link between potassium, dietary sodium, blood pressure, and the sodium-potassium ratio and an investigation regarding the effects of potassium and dietary sodium on hypertension.

Alicia McDonough, Ph.D., professor of cell and neurobiology cell at the Keck School, stated that evidence in their analysis suggests that increasing dietary potassium may have an equally important effect and a direct benefit of lowering hypertension.

Many nutritious foods are rich in potassium, a valuable mineral and salt that aids with electrolyte balance and in numerous cardiac functions. Also, without it, your body's vital energy processes are not able to occur.

Following is a list of potassium rich foods!

Banana

Considered a traditional potassium fruit, a medium-sized banana offers about 15 percent of the daily requirements and can be added to other foods such as salads, cereal, jello, puddings, smoothies, and more.

Yogurt

Yogurt itself is one of the best suggestions for a part of a healthy breakfast, as a midday snack, or as a full meal especially with a variety of fresh fruits added. A 100-gram serving offers more than 250 milligrams of potassium.

Apricots

The apricot is tasty and is high in antioxidants including vitamins A and C as well as potassium. A 100-gram serving is about seven percent of the daily needs, is low on the glycemic index, and is an ideal quick snack.

Acorn Squash

It is loaded with potassium, with a 100-gram serving having over 400 mg of potassium. You can bake it with brown sugar and cinnamon for a side dish or make it stuffed with a favorite meat for a complete meal.

Avocado

The avocado has an abundant amount of omega-3 fatty acids, maintains the electrolyte balance, is a filling treat as a snack or added to a salad or smoothie, and has close to 1,000 milligrams of potassium per serving.

Potato

One cup (173 grams) is loaded with nearly 30 percent of the daily requirements for potassium. It is best to enjoy the potato boiled, baked, or grilled and avoid fried versions.

Fresh Salmon

Salmon is one of the healthiest foods and best meat sources as it is also one of the best sources of omega-3 fatty acids. A small three-ounce serving also contains over 500 milligrams of potassium.

Almonds

Almonds are high in fiber, low on the glycemic index, and help maintain glucose levels and the electrolyte balance. A serving of 28 grams contains about 200 milligrams of potassium and no sodium. However, snack on just a small amount because that serving contains close to 200 calories.

The ability of one's body to have control of the blood's potassium levels is critical to normal heart, muscle, and nerve functions. Since a typical Western diet consists of low potassium and high sodium foods, the body uses the retention of sodium to hold onto that potassium. That is similar to eating a diet high in sodium, which can significantly increase the hypertension risk.

Contrary to popular belief, almost all fresh foods are high in potassium. Processing of foods is what removes postassium and adds sodium which is contrary to how our body's operate!

See you Wednesday for our health forum: Where I will discuss how some noise may lead to deeper sleep and better memory...see you then!

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A brand new study has determined that women who endure regular hot flashes between the ages of 40 and 53 may be more prone to insufficient vascular function. This likelihood of poor vascular function is independent of cardiovascular disease risk factors as well as estradiol levels. The study's findings were recently published in Menopause. This study was funded by the University of Pittsburgh Clinical and Translational Science Institute, the National Heart Lung and Blood Institute and the National Institutes of Health.

Study Details

Researchers studied data from 272 women between age 40 and 69. Each study participant was a non-smoker. These women were in the late perimenopausal stage of 2-12 months amenorrhea or the postmenopausal stage. The study did not include pregnant women or those with cardiovascular disease, hysterectomy, neoplasia, kidney failure, Raynaud's phenomenon, Parkinson's disease, seizures and/or bilateral oophorectomy. Potential study participants who recently used reproductive hormone agents, insulin, reuptake inhibitors and/or cardiovascular drugs were not included. The average age of the typical study participant was 54. The average study participant was also characterized by the following features: Caucasian, college educated, postmenopausal and a fairly favorable cardiovascular disease risk factor profile.

Each participant underwent a physical exam and brachial artery flow-mediated dilation (FMD) to determine endothelial function. The participants also underwent carotid artery ultrasound, ambulatory flash monitoring and a blood draw. The study also made use of a wrist actigraph for three days, an electronic hot flash diary for three days and a physiologic hot flash monitor for 24 hours. Menopause status was determined according to menstrual bleeding patterns. Estradiol levels, triglycerides, insulin, total cholesterol, high-density lipoprotein cholesterol, interleukin 6 and C-reactive protein were evaluated.

Study Findings

Younger women between the ages of 40 and 53 who endured hot flashes had a low FMD compared to those who did not endure hot flashes. This lower FMD stayed true even after controlling for additional cardiovascular disease risk factors. It is an indication of comparably poor endothelial function.

The research team also found that a higher frequency of physiologically monitored hot flashes was linked to poor FMD. The study's authors noted that the FMD of the youngest women who endured hot flashes was similar to that of women in the oldest tertile analyzed in the study (54-60 years-old). A link between hot flashes and FMD could not be established amongst these older women.

In terms of the role of E2, the research team determined that levels were not significantly linked with FMD and did not decrease the association between hot flashes and FMD in the study's young women (40-53 years-old). The study's findings indicate that menopausal hot flashes are linked to inferior endothelial function regardless of E2. However, this finding is strictly limited to young women.

The research team noted that prior studies have linked an association between early hot flashes and a heightened cardiovascular disease risk. The researchers believe the different cardiovascular risk disease markers might indicate different temporal relations to hot flashes that progress from endothelial dysfunction to atherosclerosis all the way to clinical cardiovascular disease events. However, the pathophysiologic mechanism underlying this association is not crystal clear.

In the end, the study's findings point to the possible value of considering the role of hormones as well as hot flashes in cardiovascular health changes that take place early on during the menopause transition. The findings also lend credence to the role endothelium might play in the physiology of hot flashes that take place in comparably young women.

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As we now know, chronic inflammation is linked to a range of medical disorders, from cancer, to heart disease to irritable bowel syndrome to cognitive decline. Cytokines are proteins that prompt increased activity of the immune system, a process necessary to combat infection.  However, when the mechanism goes into overdrive, it may contribute to heart disease, type-2 diabetes, autoimmune diseases, mood disorders and more.  Jennifer Stellar, from, University of California/Berkeley (UCB; California, USA), and colleagues completed two separate experiments, enrolling over 200 young adults.  Subjects reported on a given day the extent to which they had experienced such positive emotions as amusement, awe, compassion, contentment, joy, love and pride. Samples of gum and cheek tissue, known as oral mucosal transudate, taken that same day showed that those who experienced more of these positive emotions, especially awe, wonder and amazement, had the lowest levels of the cytokine, Interleukin 6, a marker of inflammation.  Observing that: “awe … was the strongest predictor of lower levels of proinflammatory cytokines. These effects held when controlling for relevant personality and health variables,” the study authors submit that: “This work suggests a potential biological pathway between positive emotions and health through proinflammatory cytokines.”

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Scientists working to find new ways to treat antibiotic-resistant superbugs have discovered a possibility in the stems and roots of pineapples. A group of three enzymes known as bromelain were  discovered in the 1930s, but the uncovering of their antibiotic qualities happened only a few decades ago, with Australian scientists now using the enzymes to cure diarrhea in piglets. According to Rob Pike, a biochemist from LaTrobe University located in Melbourne, Australia, since pigs and humans are anatomically and physiologically similar in many ways, the enzyme has the potential to provide an alternative treatment for people. While antibiotics target bacteria, bromelain works with the cells in the gut by making it difficult for the bacteria to stick to the cells. The chance of the bacteria evolving and becoming resistant is also limited by the three enzymes targeting gut cells. Scientists hope this will be the case in humans, so diarrhea will not occur.

It is crucial to find alternative treatments for superbugs, because they are predicted to kill about 10 million people a year by 2050; more than the number of people killed by cancer. Scientists hope the new enzymes from pineapple can be used as another weapon to fight resistant bacteria, as many antibiotics do not workany longer. "The momentum to develop alternatives to antibiotics is there now because people believe antibiotics are on the way out and we need something to replace them."

Professor Pike and his colleague Lakshmi Wijeyewickrema is presently developing the alternative treatment to antibiotics along with Anatara Life Science, which also conducted the animal trials.

I have used bromelain in cases of SIBO and gut overgrowth and it has worked well for folks where it is indicated...stay tuned!  Bromelain is also noted for rapid recovery from sports injuries! Bromelain must never be used by folks with inflammation or gastritis!

Next week, we shall discuss, Do You Need A Prebiotic???  See you then! Enjoy the sunshine!