I don't know about you, but I love a fresh ground organic cup of black coffee in the morning.

Did you know that coffee has multiple potential anti-cancer pathways? Caffeine is one of them, as it has been shown to both stimulate and suppress tumors depending on the cancer and when it is administered. Polyphenols in coffee, such as lignan phytoestrogens, flavonoids, and polyphenols are also known to have anti-cancer properties, as does caffeic acid, which inactivates several pathways involved in the development of tumors – including cell cycle regulation, inflammatory and stress response, and apoptosis.

Another reason why coffee may have a positive effect on our health is because it is the number one source of antioxidants (coffee include significant amounts of hydrocinnamic acid and polyphenols).

Free radicals are a type of a highly reactive metabolite that is naturally produced by the body as a result of normal metabolism and energy production. They are the natural biological response to environmental toxins like cigarette smoke, sunlight, chemicals, cosmic, and man-made radiation, and are even a key feature of pharmaceutical drugs.

Important Notes: Make sure to drink you coffee black, without sugar, without creamer, without flavorings. If any way possible, buy your coffee certified organic as the coffee beans are one of the most heavily pesticides-sprayed crops. Do the smell test: If your coffee doesn't smell and taste fresh, it most likely is rancid. Don't overdo it. Two to four cups of high-quality, organic coffee should do the trick.

Enjoy.

We've talked about the importance of sunshine in a previous article but we came across new, supplementing and interesting data from Dr. M. F. Holick, Ph.D., M.D. He's a Professor of Medicine, Physiology and Biophysics; a Director of the General Clinical Research Unit; and a Director of the Bone Health Care Clinic and the Director of the Heliotherapy, Light, and Skin Research Center at Boston University Medical Center. He's done extensive research on Vitamin D. He determined the mechanism for how vitamin D is synthesized in the skin, demonstrated the effects of aging, obesity, latitude, seasonal change, sunscreen use, skin pigmentation, and clothing on this vital cutaneous process. (Source: Dr. Holick's website - link below)

Here is the fantastic info from an interview with Dr. Holick about sunlight and vitamin D. Reasonable sun exposure provides health benefits not obtained via vitamin D supplementation. It reduces risk of: melanoma, all cause mortality, breast cancer, blood pressure, MS, obesity & Type II Diabetes. It increases the risk of: non-melanoma skin cancer.

Health benefits associated with sun exposure that you do not get from solely supplementing with vitamin D:

• When exposed to sunlight, you produce beta endorphin, this is what makes people “feel better” in the sunlight.
•  When exposed to sunlight, you make nitric oxide, which is a natural way of reducing blood pressure.  This results in feeling more relaxed.
• A whole host of other important biochemicals in your skin that may be important for your health.

Could some of this be tied to living in a blue zone/green zone?

• Earlier studies in 1915 showed that outdoor workers had significantly less risk of dying of cancer than indoor workers.
• This was followed up in 1940 by Dr. Apperly who showed that if you lived in the Northeast you are more likely to die of cancer than if you lived down South.

Is it better to shoot for optimum sun exposure, optimum vitamin D levels, or both?

• Both. Use D Minder app for sun exposure + 5-6,000 IU of vitamin D per day
• Can’t do it with sun alone, can’t do with vitamin D supplementation alone

Note about Sunscreen

• An SPF of 30 put on properly, has been shown to reduce ability to make vitamin D in your skin by about 95%

Note about Vitamin D supplement

• 5000-6000 units of vitamin D every day no matter the season

Dr. Holick’s recommendations for ideal levels of vitamin D

• Minimum 30 ng/ml, however 40-60 ng/ml is ideal. Max 100. Over 150 - 200 is dangerous

 
Dr. Holick’s guidelines for obtaining adequate sun exposure

• Obtain unprotected, non-burning, sun exposure
• Use sun block on back of hands and face

What to do in the winter?

• As our ancestors were migrating north and south of the Equator vitamin D was stored in their body fat
• The half life is about two to three weeks. Meaning you could get through winter and still be vitamin D sufficient if you’re starting out at a level of 60
• If you get your level around 40 to 60, there will be minimum fluctuation in your blood levels as long as you continue to take that 5000 units of vitamin D every day because the higher your blood level, the less variation and change in your 25-hydroxy vitamin D for either an increased dose or lack of sun exposure

What about tanning beds?

• Don't use tanning beds
• One study found increased risk of all cause mortality and cancer death
• Certain “safe” tanning beds (UVA and no UVB) are worse for your health – there's no vitamin D and you are damaging your skin
• If it's putting out a lot of UVB you should be in that bed for a shorter time (half the time ideally)
• Always protect your face

What about people with malabsorption issues?

• “Highly absorbable” forms of vitamin D (liposomal, micellized, creams) don't have any evidence showing they work
• 50% of the tanning time, always protect your face.

Dermatology community

• Opinions here are changing – the world health organization now recommends getting sensible sun exposure.
• There was a paper published in 2003 in the Journal of Investigative Dermatology. Kennedy is the first author. He concluded that “occupational sun exposure reduces your risk for developing the most deadly skin cancer, malignant melanoma.”

Sources:
Learn more about Dr. Holick - click here

UCSD Video with Dr. Holick

Below is a list of things you could do next time you're on a long flight to your next vacation or business meeting. These are simple tips to incorporate to stay healthy and you'll be amazed how refreshed you'll be. Try them. If you have any questions or need additional tips, contact us.

• Do Watch a Movie. The movies that are played for everyone can help in distracting you on a long flight. Slip your headphones on and try to get into the movie. And before you know it, there will only be three hours left in your flight.
• Do Read. Buy a magazine at the airport, grab the local newspaper, bring an e-reader, or read along a 2000 page novel, reading will help pass time. Even if you’re not a regular reader, if you open up a book on a plane, you will suddenly be on page 72 without even realizing it.
• Go For A Walk. They frown upon “gathering in the galley ways”, but there is no rule against walking on the airplane. It is really good to get some exercise during a long flight, and it can help pass time. Also, stretch those legs, and get a look at something besides the back of the seat in front of you. And who knows, you maybe even meet someone interesting.
• Talk To Your Seat-Mate. Unheard of? Socializing? No way, isn’t texting for this? Who knows, maybe you’re heading to the same place. Maybe they are flying to Latin America for the weekend to eat Brazilian BBQ and watch the sunset on their personal hacienda and just wanted to invite a stranger. Have some fun, you’ll probably never see this person again.
• Do Not Sleep Through Takeoff Or Landing. When the plane ascends or descends, the air pressure around you changes faster than the air inside your ears. If you've ever flown before, you know this can be super uncomfortable but only temporarily. To equalize the pressure, all you need to do is chew gum, inhale, then exhale gently as you hold your mouth and nose shut, suck on some healthy candy, or yawn. Main point is to stay awake.
• Do Not Sit From Takeoff To Landing. Low air pressure in the cabin can slow your circulation and possibly set you up for blood clots, particularly in the legs. Sitting around doesn't help. To reduce your risk of developing clots, which could pose major health issues if they travel to your lungs, brain, or heart, the CDC suggests getting up and moving around as often as possible.
• Do Not Doze Off when it's daytime at your final destination. Because this will make it harder to adjust to the time zone you're traveling to. It's a surefire way to screw yourself over. Instead, change your watch to reflect the time zone of wherever it is you're going as soon as you board the plane. Get yourself mentally ready to what will happen when you land. Set your circadian rhythm - mentally.
• Do Not Declining a Beverage (H2O - please). Stay hydrated as much as you can. Order that refreshment when the flight attendant rolls up. Cabin air is notoriously dry. Because your body loses moisture every time you exhale, simply breathing at high altitudes can dehydrate you.
• Do Not Ordering Tea or Coffee. Never mind the fact that in-flight coffee is an insult to the beverage. Most coffees and teas are made from plane tap water that could contain coliform, bacteria found in 12 percent of commercial airplanes, according to a 2012 Environmental Protection Agency report.
• Do Not Drinking Anything With Bubbles. Changes in air pressure can cause gas in the body to expand as much as 25 percent, according to an Aerospace Medical Association report. Because these bubbly beverages do the same thing, they can intensify these uncomfortable effects. Try to skip them to feel less bloated.
• Do Not Consume Alcohol. While alcohol might initially help you fall asleep on a flight, it can ultimately mess with your sleep quality, dehydrate you even more, and trigger a lingering hangover that makes you irritable and lethargic. If you must, have a drink when on the ground. Your body will thank you.
• Do Not Binge Eat On Plane Food. Of course you should eat when you're really hungry (note: do not confuse hunger with appetite), whether you're on a plane or elsewhere. But polish off all the in-flight food just because you're bored is not a good idea. Dry cabin air and low air pressure can reduce your ability to perceive salty and sweet tastes by 15 to 30 percent, which can make foods taste worse when you eat it in the air, according to a German study. You could, on the other hand, do an intermittent fasting session. Just don't eat for 6-12 hours. Make sure you drink clean water, add some Real Salt to it and you'll be just fine.
• Do Not Eating Food After It Falls On Your Tray Table. While ground crews are supposed to wipe down trays between flights, you just never really know how well they clean it. Give the surface a once-over yourself using an antibacterial wipe, or hand sanitizer and a napkin. Skipping this step you're better off sacrificing the snack that you dropped.
• Do Not Fuss With Your Seat Belt. Seat belts are pretty icky and covered with potentially harmful bacteria. While strapping in is obviously your only option and you should definitely do it, avoid touching the strap after you fasten it, and put your hand sanitizer to use after buckling in.
• Do Not Hold It In Until You Get There. Pee if you have to. If you feel the urge to pee while you're in the air, just suck it up and use the bathroom. Otherwise, your urine will hang around in the bladder where it could possibly trigger an infection, and really make vacationing a pain. Not worth it.
• Do Not Walk Around Barefoot. Sure, it's nice to make yourself feel right at home in the airplane. However, the floor can be positively filthy and anyone with eyeballs can confirm that. Lurking trash and food debris should be reason enough to keep your shoes on, or at least slip them on for bathroom runs.

There are thousands of natural compounds that have been studied with demonstrable anti-cancer activity, but only a small subset of these have been proven to target and kill the cancer stem cells which lie at the root of cancer malignancy. Here is the list of some of the most powerful natural cancer stem cell killers:

• Epigallocatechin-3-gallate (EGCG) - Green Tea
  
• 6-Gingerol - Ginger
• ß-Carotene - Carrot, Leafy Greens
• Baicalein - Chinese Skullcap
• Curcumin - Turmeric
• Cyclopamine - Corn Lilly (Note: Not suggested for consumption; this simply illustrates natural components exist that kill cancer stem cells)
• Delphinidin - Blueberry, Raspberry
• Flavonoids (Genistein) - Soy, red clover, coffee
• Gossypol - Cottonseed (Note: Not suggested for consumption; this simply illustrates natural components exist that kill cancer stem cells)
• Guggulsterone - Commiphora (myrrh tree)
• Isothiocyanates - Cruciferous vegetables
• Linalool - Mint
• Lycopene - Grapefruit, tomato
• Parthenolide - Feverfew
• Perylill alcohol - Mint, cherry, lavender
• Piperine - Black pepper
• Placycodon saponin - Playycodon grandifloruim
• Psoralidin - Psoralea corylilyfolia
• Quercetin - Capers, onion
• Resveratrol - Grapes, plums, berries
• Salinomycin - Streptomyces albus
• Silibinin - Milk Thistle
• Ursolic acid - Thyme, basil, oregano
• Vitamin D3 - Fish, egg yolk, beef, cod liver oil
• Withaferin A - Withania somnifera (ashwaganda)

Natural Product Resource Study - click here

Full article: click here © 05/07/2018 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for their newsletter.

Peanuts have been deceiving us this whole time. Peanuts are part of the legume family. They're not nuts. Now, they contain monounsaturated fats, which are linked to a reduced risk of cardiovascular disease. Peanuts do contain a number of valuable nutrients, including trace minerals such as copper, manganese and molybdenum, along with vitamins B1, B3 and E, folate, biotin and phosphorous. They also contain a number of highly beneficial antioxidants, including resveratrol and p-coumaric acid.

However, keep in mind that peanuts tend to be heavily sprayed with pesticides and frequently contaminated with aflatoxin toxic metabolites produced by certain molds that grow in soil and moist environments. And, peanuts have the drawback of being relatively high in omega-6, so they may further skew your omega-3 to omega-6 ratio, which is a problem many may struggle with if you eat processed foods and not enough omega-3 fats. Contamination can occur anytime during pre-harvest, storage, and/or processing. Unbeknownst to many, gut problems such as leaky gut can be related to the presence of these mycotoxins (aflatoxin).

Alternatives to Peanuts and Peanut Butter:

• Tree nuts are less toxic and can also be made into butter such as almonds, hazelnuts or walnuts
  
• Macadamia and pecans provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein
  
• Raw macadamia nuts contain high amounts of vitamin B1, magnesium, and manganese
  
• Only one serving of macadamia nuts net 58 percent of what is need in manganese and 23 percent of the recommended daily value of thiamin
  

Another fact about macadamia nuts: about 60 percent of the fatty acid in macadamia is the monounsaturated fat oleic acid. This is about the level found in olives, which are well known for their health benefits. This little tidbit is a fact few people make note of when discussing the benefits of macadamias. Pecans also boast more than 19 different vitamins and minerals that studies suggest can help you lower LDL cholesterol and promote healthy arteries.