Author Archives: Edward Brownlee

Making Your Health a Priority

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Making your health a priority is one of the best things you can do for yourself.

Key areas to focus on to ensure you’re taking good care of both your body and mind include:

1. Regular Exercise
– Aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days a week. Find activities you enjoy, like walking, swimming, or dancing, to make it easier to stick with.

2. Balanced Diet

– Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to limit processed foods, sugary drinks, and excessive salt intake.

3. Adequate Sleep
– Ensure you’re getting 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a restful environment, and avoid screens before bedtime.

4. Stress Management
– Incorporate stress-relieving practices like mindfulness, meditation, yoga, or deep breathing exercises into your daily routine. Don’t hesitate to seek support from friends, family, or a mental health professional if needed.

5. Regular Check-Ups
– Schedule regular visits with your healthcare provider for check-ups, screenings, and vaccinations. Early detection and prevention are key to maintaining good health.

6. Hydration
– Drink plenty of water throughout the day. Staying hydrated helps keep your body functioning optimally and can improve energy levels and concentration.

7. Mental Health
– Take time for activities that bring you joy and relaxation, whether it’s a hobby, reading, or spending time with loved ones. Prioritize self-care and make sure you’re taking care of your mental and emotional well-being.

8. Avoid Harmful Habits
– Limit alcohol consumption and avoid smoking or other tobacco products. These habits can significantly impact your health and increase the risk of various diseases.

9. Healthy Relationships
– Surround yourself with supportive, positive people. Healthy relationships can provide emotional support and improve your overall well-being.

Making these habits a part of your daily life can lead to a healthier, happier you. Keep in mind that small changes can add up to big improvements over time.

Brain Health

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About 40% of individuals aged 55 and older will develop dementia in their lifetime, and this risk increases to 50% for those aged 85 and older.

These statistics highlight the importance of taking steps to maintain brain health as you age.

Here are some effective ways to reduce the risk of dementia:

1. Stay Physically Active: Regular exercise can improve blood flow to the brain and reduce the risk of cognitive decline.
2. Maintain a Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support brain health. Foods high in antioxidants and omega-3 fatty acids are particularly beneficial.
3. Keep Learning: Engaging in mentally stimulating activities, such as puzzles, reading, or learning a new skill, can help keep your brain active and reduce the risk of dementia. Learning a foreign language appears to have the greatest benefits.
4. Stay Socially Connected: Maintaining strong social connections and participating in community activities can help reduce feelings of loneliness and isolation, which are linked to cognitive decline.
5. Manage Chronic Conditions: Keeping conditions like diabetes, high blood pressure, and high cholesterol under control can reduce the risk of dementia.
6. Prevent Hearing Loss: Addressing hearing loss with hearing aids or other interventions can help maintain cognitive function.
7. Limit Alcohol and Avoid Smoking: Excessive alcohol consumption and smoking can increase the risk of dementia, so it’s best to limit alcohol intake and avoid smoking.
8. Get Enough Sleep: Quality sleep is essential for brain health. Aim for 7-9 hours of sleep per night.

By incorporating these habits into your daily routine, you can significantly reduce your risk of developing dementia.

Sources:

  1. https://www.msn.com/en-us/health/senior-health/living-longer-can-mean-more-dementia-but-there-are-ways-to-reduce-the-risk
  2. https://www.cdc.gov/alzheimers-dementia/prevention/index.html

 

 

Cacao vs. Cocoa

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The impressive bioactive profile of cacao has amazing health benefits. 

Cacao vs. Cocoa: What is the Difference?

Chocolate is made from cacao beans, which are technically considered seeds.

Full agreement does not exist on when to use the terms of Cacao vs. Cocoa. Some say products utilizing the entire cacao pod should be deemed “cacao” and the pressed powder should garner the name “cocoa.”

Others believe the raw versions should be labeled “cacao” while the roasted and more processed varieties should be called “cocoa.”

In Dr. William Li’s opinio, the terminology should not matter nearly as much as the ingredient list and flavonoid levels. So long as unnecessary additives like sugar are not added to the product, both cacao and cocoa can be extraordinarily nutrient-dense.

Health Benefits of Cacao/Cocoa 

Researchers at the University of California, Davis, determined that bioactives called procyanidins in cocoa have potent antiangiogenic effects through their ability to stop the signals activating blood vessel cells, which can lead to various diseases such as cancer, skin diseases, age-related blindness, diabetic ulcers, cardiovascular disease, stroke, and more. 

Cacao has also been shown to improve stem cell function. At the University of California, San Francisco, researchers explored whether a chocolate drink made with cocoa containing high levels of flavanols could influence stem cells and blood vessel health. Participants who drank the high-flavanol beverage had twice as many stem cells in their circulation compared to the people who drank the low- flavanol cocoa, showing that the more flavanols contained in the product, the more stem cell benefits it boasts.

Cacao also positively impacts the gut microbiome. A study conducted by Louisiana State University researchers found that fiber in cacao feeds healthy gut bacteria such as Bifidobacteria and Lactobacilli. These beneficial bacteria generate compounds with anti-inflammatory properties that also improve glucose and lipid metabolism.

Dark Chocolate the Healthy Option

Dark chocolate contains high amounts of cocoa solids, which deliver numerous health benefits. Dark chocolate also contains a greater percentage of cacao, less sugar, and little dairy. 

As a rule of thumb, opt for dark chocolate that contains 70% or greater cacao, read the ingredient list to be sure there are no additives, and keep in mind that, typically, the darker the chocolate, the more nutrients it contains, stresses Dr. Li.

Source: https://drwilliamli.com/health-benefits-of-cacao/

Bourbon: An American Whiskey

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Bourbon is an American whiskey, distilled from at least 51% corn and aged in new, charred oak containers. Though Kentucky is known as the spiritual home of Bourbon, the spirit can be made in any US state.

Bourbon is made with a mash bill, aka the “recipe” of grains in the mix. That mash bill must contain at least 51% corn, but the other 49% can be any other grain: wheat, rye, oats, quinoa, you name it. It can even be 100% corn, if that’s what the distiller wants.

Those grains, “the mash,” are then cooked with water, and yeast is added to ferment the sugars. After fermentation is completed, which usually takes about three days, the liquid is now considered “distiller’s beer.”

Distillation is the next step. Producers can opt for column stills, which produces a lighter-style spirit, or pot stills, which produces a richer, more robust spirit. Either way,

Bourbon must be distilled at no higher than 160 proof, or 80% alcohol by volume (abv). After distillation, the clear liquid is called “new make spirit,” although the more colorful term often used is “white dog.”

Most distillers then “proof” the whiskey by adding water, because of a second regulation: Bourbon must not be higher than 125 proof (62.5% abv) when put into the barrel.

https://www.wineenthusiast.com/culture/spirits/the-ultimate-guide-to-bourbon-from-barrel-to-bottle/

Dark Chocolate, Cacao and Stem Cell Research

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A clinical study at the University of California, San Francisco has shed light on the remarkable connection between cocoa and stem cells, revealing how cacoa could play a role in mobilizing and boosting these powerful agents of healing, according to Stemcoa.

Stem Cell Research

Stem cells have garnered significant attention in the field of regenerative medicine due to their unique ability to transform into various cell types and aid in tissue repair and regeneration.

Scientists have been exploring ways to harness the potential of stem cells to treat a range of medical conditions, from degenerative diseases to injuries. One intriguing avenue of research has focused on identifying natural substances that can enhance stem cell function, and cocoa has emerged as a surprising contender.

The Clinical Study: Does Cocoa Increase Stem Cells?

A groundbreaking clinical study conducted by a team of researchers aimed to investigate the effects of cocoa consumption on stem cell mobilization and activity within the human body. The study involved a group of participants who were given a controlled dose of cocoa (dark chocolate) over a specific period, and the results were nothing short of astonishing.

Enhanced Stem Cell Mobilization: The study revealed that cocao powder (dark chocolate), abundant in flavonoids and procyanidins, will boost cellular health and stem cell production, driven by its high epicatechin levels. Recent findings show cocoa intake significantly enhances stem cell mobilization from bone marrow to the bloodstream, aiding their migration to injury sites for healing. Further research is needed to establish the optimal dosage for these benefits.

Increased Stem Cell Proliferation: Additionally, the researchers observed a notable increase in the proliferation of stem cells in response to cocoa consumption. This heightened replication of stem cells indicates a potential for accelerated tissue repair and regeneration.

Improved Stem Cell Activity: The study also demonstrated that cocoa consumption was associated with enhanced stem cell activity, as evidenced by increased expression of genes related to stem cell function. This suggests that cocoa might not only boost the number of stem cells but also enhance their ability to carry out their regenerative roles effectively.

The Mechanism Behind Cocoa’s Magic

The exact mechanism by which cocoa exerts its beneficial effects on stem cells is a subject of ongoing research. However, there are several factors that could contribute to this fascinating phenomenon:

Flavonoids: Cocoa is rich in flavonoids, which are potent antioxidants known for their anti-inflammatory and cardiovascular benefits. These compounds may play a role in creating an optimal environment for stem cell function.

Nitric Oxide Production: Cocoa consumption has been linked to increased production of nitric oxide, a molecule that plays a crucial role in blood vessel dilation and overall circulation. Improved blood flow can enhance the delivery of stem cells to target tissues.

Hormonal Modulation: Certain components of cocoa may influence hormonal pathways related to stem cell activation and proliferation, further contributing to their mobilization and activity.

Cocoa’s potential to enhance stem cell function is a remarkable discovery with promising implications for regenerative medicine and overall health.

Source:  https://stemcoa.com/blogs/stemcoa-blog/how-cocoa-boosts-stem-cells-a-fascinating-clinical-study

Cultivating Gratitude

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To cultivate a mindset of gratitude:

– Start your day with a power hour. Before looking at devices, make your bed, journal, meditate, and stretch.

– Be aware of your relationships and who you are hanging out with. Once or twice a year, reevaluate those relationships.

– Monitor your self-talk, and be kind to yourself.

Text someone each day. Tell them how grateful you are to have them in your life. It will make their day.

Mindfulness

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Mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts, feelings and sensations, without judgment, so that a deeper understanding and connection with yourself and your surroundings can be achieved. It involves full awareness of your body, mind, surroundings and experiences.

Mindfulness can help reduce stress, improve focus, and enhance overall well-being.

Benefits of Mindfulness

– Reduced Stress: Helps manage stress by promoting relaxation and reducing anxiety.
– Improved Focus: Enhances concentration and cognitive function.
– Emotional Regulation: Helps you understand and manage your emotions better.
– Better Relationships: Encourages empathy and improves communication skills.
– Enhanced Well-being: Promotes a sense of peace and contentment.

Reducing the Possibility of Dementia

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Studies point to the idea you might be able to reduce the possibility of dementia by avoiding foods that can compromise our gut bacteria and weaken your memory and focus.

It’s important to avoid or cut down on five things “to fight inflammation and promote brain health, sharp thinking and good decision-making.”

Added sugars

Although the brain needs glucose — a form of sugar — to fuel cellular activities, too much could cause memory impairments and reduce the plasticity of the part of the brain that controls memory.

Fried foods

When it comes to brain health, fried foods are a “less is more” dish. These guilty pleasures cause inflammation that can damage the blood vessels that supply the brain with blood. Another study that year found that people who consumed more fried foods were more likely to develop depression in their lifetime.

High-GI carbs

Bread and pasta might not be sweet, but your body processes them much the same way it does sugar. A 2018 study in Spain questioned more than 15,000 people to determine which carbs were linked to depression.

Carbohydrates such as whole grains and foods high in fiber were classified “better quality” and were ranked low on the glycemic index, which measures how fast foods convert to glucose during digestion. The quicker the conversion, the higher its GI ranking.

Alcohol

The British Medical Journal reported that people who drank no alcohol or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation.

Nitrates

Bacon, sausage and salami contain nitrates, which is used as a preservative and color enhancers in deli slices.

In a March 2020 study, researcher at Johns Hopkins Medical School found nitrates could alter gut bacteria in a way that causes bipolar disorder.

https://www.ajc.com/pulse/5-foods-a-brain-expert-says-weaken-memory-and-focus/Y4BSQ4GNFBCENCBLFLHK4JOLF4/

DeepSeek: Propaganda Tool or Reality

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The DeepSeek startup was founded in 2023 by 40-year-old Chinese entrepreneur Liang Wenfeng. The company released its open-source models for download in the United States in early January.

DeepSeek’s latest product, an advanced reasoning model called R1, has been compared favorably to the best products of OpenAI and Meta while appearing to be more efficient, with lower costs to train and develop models and having possibly been made without relying on the most powerful Nvidia AI accelerators that are harder to buy in China because of U.S. export controls.

But, user beware.  DeepSeek’s views and outputs are all Communist Party state-approved. That means, according to their AI, there’s no information about the 1989 Tiananmen Square incident, and it won’t tell you about Chinese internment camps, protests in Hong Kong or anything else the oppressive Chinese government doesn’t want you to know.

Also keep in mind, anytime you’re using a digital tool developed in China, assume your personal data is being ,collected, stored and exploited by the Chinese Communist authoritarian government.

Despite the questions remaining about the true cost and process to build DeepSeek’s products, technology companies stock market prices were sent into a panic, and the tech-heavy Nasdaq was on the way to its third-worst day of the last two years.

Life is About Three Important Relationships

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“The quality of your life is directly related to the quality of your relationships.” – Jim Rohn

Life is about three important relationships, your relationship with God, yourself and others. Life is enriched and defined by your relationships. Resultantly, there are three key personal relationships that shape your life and enrich your existence:

  1. The Relationship with Yourself: Loving, being kind and believing in yourself are fundamental. Self-awareness, self-acceptance, and self-care are vital. Knowing who you are, embracing your strengths and weaknesses, and continually striving for continuous learning and personal growth forms the foundation of a fulfilling life. Your relationship with yourself is the most important relationship since it determines the quality of the other two relationships. 
  2. The Relationship with Others: Meaningful interactions with family, friends, and the wider community provide support, joy, and a sense of belonging. These relationships teach us empathy, love, and the importance of shared experiences. Building and maintaining meaningful connections with others brings joy, support, and a sense of belonging. These relationships teach us empathy, communication, and love.
  3. The Relationship with God: This connection offers spiritual guidance, comfort, and a sense of purpose. It’s a source of strength and hope, especially in challenging times. Engaging with the world around you, contributing to causes you believe in, and respecting nature can give a deeper sense of purpose and responsibility.

These three relationships, when nurtured, create a balanced and enriched life. It’s like having a strong tripod that supports everything else you do.