Category Archives: Health is Wealth

Berberine

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Berberine is a bioactive compound found naturally in several plants, including a group of shrubs called Berberis. It has a long history of use in traditional Chinese medicine and offers impressive benefits for various health concerns.

Here’s how berberine works and some of its potential health benefits:

Blood Sugar Regulation:

  • Berberine has been shown to significantly lower blood sugar levels in people with type 2 diabetes.
  • It works by:Decreasing insulin resistance, making insulin more effective.
    Increasing glycolysis (breaking down sugars inside cells).
  • Reducing sugar production in the liver.
  • Slowing carbohydrate breakdown in the gut.
  • Increasing beneficial gut bacteria.
  • In a study, taking 1 gram of berberine per day lowered fasting blood sugar by 20%and improved long-term blood sugar regulation.

Weight Loss:

Berberine may aid weight loss by affecting metabolism and energy levels.

It activates an enzyme called AMP-activated protein kinase (AMPK), which plays a key role in regulating metabolism.

Additionally, berberine influences other molecules inside cells and may impact gene expression, potentially protecting against chronic health conditions.

Heart Health:

Berberine has been associated with improved levels of blood lipids (cholesterol and triglycerides).
It may be as effective as certain oral diabetes drugs in managing blood sugar.

Other Potential Benefits:

Berberine might aid in the treatment of conditions such as depression and nonalcoholic fatty liver disease (NAFLD).

Research suggests it could have benefits for cancer, inflammation, and more.

In summary, berberine is a powerful supplement with a wide range of potential health benefits. However, as with any supplement, it’s essential to consult with a healthcare professional before using it.

TRICARE Fit with Medicare

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At age 65, TRICARE health care plans morph into the TRICARE For Life Medicare supplement plan, also known as TFL. For TFL to function, you must have Medicare Parts A and B. Health care providers bill Medicare as the primary payer and TRICARE as the secondary payer.

If you’re entitled to premium-free Medicare Part A, you must also have Medicare Part B to keep TRICARE, regardless of your age or place of residence (exceptions to this rule are discussed in the Delaying Medicare Part B Enrollment section).

Once you have both Medicare Part A and Part B, you automatically receive TRICARE benefts under TRICARE For Life (TFL). TFL is the health plan for TRICARE benefciaries who have Medicare Part A and Part B. Medicare Part C (Medicare Advantage plans) and Part D (prescription drug coverage) aren’t required for you to have TFL coverage.

Regardless of your age or the age of your spouse, you will not lose TRICARE medical coverage if you do not signup for Medicare. Simply enroll in Medicare and TRICARE For Life. Your window to apply starts three months before the month you turn 65. It lasts seven months.

But don’t wait. Two or three months before your birthday, visit Medicare.gov and enroll. Early enrollment ensures you receive your Medicare card in the mail. Your TFL coverage begins the first day you have both Medicare Parts A and B; there is no separate enrollment paperwork for TRICARE For Life.

Medicare Part A has no premium. Part B has a monthly premium based on your income level. The Part B premium is per person, per month. Medicare uses the last reported tax filing, two years ago, from the IRS to determine your income level. Search “Part B Cost” at Medicare.gov to find your current cost.

If you travel overseas, your TFL converts to TRICARE Select Overseas. You’ll be covered at TRICARE Select rates. You will pay for services overseas out of your own pocket and be reimbursed by TRICARE after you file a claim.

Understanding all the nuances of health care can be tricky. MOAA has subject-matter experts on hand to assist Premium and Life Members. Call  (800) 234-6622 or email msc@moaa.org and we can properly direct you to assistance.

References:

  1. https://www.moaa.org/content/publications-and-media/news-articles/2020-news-articles/you-ask,-moaa-answers-tricare-at-65-and-over/
  2. https://www.tricare.mil/-/media/Files/TRICARE/Publications/BrochuresFlyers/TRICARE_Medicare_Turning_Age_65_Brochure_Feb2023_022123_FINAL_508.pdf

Chronic Diseases Greatest Threat to Life Expectancy

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Chronic diseases are the greatest threat to life expectancy and public health, killing far more Americans between 35 and 64 every year.  ~ Washington Post

While opioids and gun violence in the U.S. have rightly seized the media and public’s attention, heart disease and cancer remained, even at the height of the COVID-19 pandemic, the leading causes of death for people 35 to 64, according to a Washington Post analysis of mortality data.

And many other conditions  have become more common, including diabetes and liver disease. These chronic ailments are the primary reason American life expectancy has been poor compared with other Westen nations.

The pandemic amplified a racial gap in life expectancy that had been narrowing in recent decades. In 2021, life expectancy for Native Americans was 65 years; for Black Americans, 71; for White Americans, 76; for Hispanic Americans, 78; and for Asian Americans 84.

Life expectancy is a wide-angle snapshot of average death rates for people in different places or age groups. The life expectancy metric is a reasonably good measure of a nation’s overall health. And America’s is not very good.

In essence, the U.S. healthcare system geared toward disease and illness treatment rather than prevention. Health care is “the only business that doesn’t reward for quality care. All we reward for is volume. Do more, and you’re going to get more money,” Michael Imburgia, a Louisville cardiologist said.

The rate of obesity deaths for adults 35 to 64 doubled from 1979 to 2000, then doubled again from 2000 to 2019. In 2005, a special reportin the New England Journal of Medicine warned that the rise of obesity would eventually halt and reverse historical trends in life expectancy. That warning generated little reaction.

Obesity is one reason progress against heart disease, after accelerating between 1980 and 2000, has slowed, experts say. Obesity is poised to overtake tobacco as the No. 1 preventable cause of cancer, according to Otis Brawley, an oncologist and epidemiologist at Johns Hopkins University.

References:

  1. https://www.washingtonpost.com/health/interactive/2023/american-life-expectancy-dropping/

Nitric Oxide Sources

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Nitric oxide is a molecule that is very important to the way the body works, including how the blood flows, how the immune system works, and how the brain works.

Adding nitric oxide to your diet may help your health in a number of ways, such as lowering your blood pressure, improving your blood flow and exercise performance, and reducing inflammation.

Foods that are naturally high in nitric oxide or help the body produce more nitric oxide include:

  • Beets: Beets are a rich source of nitrates, which the body converts into nitric oxide. They also contain antioxidants and other nutrients that can support overall health.
  • Spinach: Spinach is another excellent source of nitrates and contains various other nutrients, including vitamins and minerals.
  • Berries: Many berries, including blueberries, raspberries, and blackberries, contain antioxidants and other compounds that may support nitric oxide production.
  • Pomegranate: Pomegranate is high in antioxidants and has been shown to support nitric oxide production in the body.

MCT Oil

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MCT oil is a supplement from coconut and the molecules are smaller than those in most of the fats you eat, absorbed into the bloodstream quickly leading to higher energy level and more.

MCT Oil (Medium Chain Triglycerides) Benefits:

  • Promotes the growth of healthy gut bacteria, which strengthens the intestinal barrier.
  • Anti-Inflammatory
  • This oil can promote fat loss by increasing your metabolism, reducing body fat
  • Powerfully reduces appetite

Adding it to your morning cup of coffee, in your salad dressing, smoothies, and other non-cooked foods (it has a low smoke point, so avoid using MCT oil where heat is involved). Do not cook with it. Drizzle it over proteins and vegetables.

For beginners, start with 1 tsp.(4 grams) and scale up to 1 tbsp. (15 grams) per day.

Bulletproof Coffee

✔️ Brew a cup of high-quality coffee
✔️ Add 1-2 tablespoons of grass-fed butter
✔️ Mix in 1-2 tablespoons of MCT oil
✔️ Blend until frothy and creamy

Benefits:
✔️ Boosts mental clarity and focus
✔️ Sustained energy without the crash
✔️ Helps with weight management
✔️ Enhances cognitive performance

Quality matters! Use top-notch ingredients for maximum nutrients and effects.

Lifestyle Changes to Diet, Sleep, and Exercise—Paired with interventions Like Relaxation Exercises Could Reverse the Aging Process

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A group of mature women lowered their biological age by an average of 5 years in just 8 weeks by lifestyle change consisting of exercise, healthy diet and adequate sleep. 

In the United States, dix in ten adults have at least one chronic disease and four in ten adults have two or more [1]. These diseases are a major cause of morbidity and mortality and they put a significant burden on the U.S. healthcare system as well as the society at large [2].

Aging has been identified as a common driver of chronic diseases and an important target for extending Americans’ healthspan [3]. Life expectancy for Americans has increased dramatically, although not all of the years gained are healthy. It has been estimated that if we improve Americans’ collective healthspan by just one year the calculated savings are worth $38 trillion dollars, and if by 10 years those savings jump to $367 trillion dollars [4].

Biological age clocks, based on DNA methylation marks, have become important surrogate markers to assess the effectiveness of interventions at reducing biological age, with the expectation that biological age reductions will compress morbidity and extend mortality [5, 6].

Lifestyle changes to diet, sleep, and exercise—paired with interventions like relaxation exercises and supplements—could reverse the aging process, according to new research.

Six women between the ages of 46 and 65 underwent an eight-week program that included alterations to diet, sleep, and exercise. They were also given relaxation guidance, probiotic and phytonutrient supplements, and nutritional coaching.

Blood tests showed a reduction in biological age of up to 11 years in five of the six women, with the average participant experiencing a 4.6-year decrease, according to the study, published in March in the journal Aging.

References:

  1. About chronic disease. Center for Disease Control. 2022. https://www.cdc.gov/chronicdisease/about/index.htm.
  2. Woolf SH, Schoomaker H. Life Expectancy and Mortality Rates in the United States, 1959-2017. JAMA. 2019; 322:1996–2016. https://doi.org/10.1001/jama.2019.16932[PubMed]
  3. Kennedy BK, Berger SL, Brunet A, Campisi J, Cuervo AM, Epel ES, Franceschi C, Lithgow GJ, Morimoto RI, Pessin JE, Rando TA, Richardson A, Schadt EE, et al. Geroscience: linking aging to chronic disease. Cell. 2014; 159:709–13. https://doi.org/10.1016/j.cell.2014.10.039[PubMed]
  4. Scott AJ, Ellison M, Sinclair DA. The economic value of targeting aging. Nat Aging. 2021; 1:616–23. https://doi.org/10.1038/s43587-021-00080-0
  5. Bergsma T, Rogaeva E. DNA Methylation Clocks and Their Predictive Capacity for Aging Phenotypes and Healthspan. Neurosci Insights. 2020; 15:2633105520942221. https://doi.org/10.1177/2633105520942221[PubMed]
  6. Belsky DW, Caspi A, Corcoran DL, Sugden K, Poulton R, Arseneault L, Baccarelli A, Chamarti K, Gao X, Hannon E, Harrington HL, Houts R, Kothari M, et al. DunedinPACE, a DNA methylation biomarker of the pace of aging. Elife. 2022; 11:e73420. https://doi.org/10.7554/eLife.73420 [PubMed]
  7. https://fortune.com/well/2023/05/17/how-to-lower-biological-age-lifestyle-changes-diet-exercise-relaxation-probiotics/
  8. https://www.aging-us.com/article/204602/text

13 Habits Linked to a Long Life

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13 Habits Linked to a Long Life (Backed by Science) from Healthline.com

Eating a nutritious diet and exercising regularly may increase your life expectancy. Other factors, like overeating and drinking more than a moderate level of alcohol, may reduce your risk of certain diseases.

Magnesium

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Magnesium helps your body function properly, especially as it pertains to your muscular system, bones, and nervous system.

Magnesium matters.

  • 7 out of 10 Americans are below the Dietary Reference Intake for Magnesium, according to a USDA Agricultural Research Report
  • Sufficient magnesium intake is important in helping to maintain the function of the heart, muscles, and nervous system, support learning and memory performance in aging adults,  absorb and utilize potassium and calcium properly
  • Magnesium is also critical for athletes’ endurance in order to help maintain electrolyte and energy levels.
  • Adults with certain health concerns or who are taking medication may need magnesium supplementation. Magnesium can be found in foods such as green and leafy vegetables, halibut, nuts, such as almonds, and sunflower seeds.

Magnesium is a mineral that’s essential for making proteins and promotes normal nerve cell communication, muscle contraction, and a normal heart rhythm.

It’s estimated that up to 70 percent to 90 percent of the population are magnesium deficient, according to some findings.

This means that the majority of people living in industrialized nations, even many who think they eat a mostly “balanced diet,” are missing out on the many benefits of magnesium. These include its ability to help manage pain, decrease digestive issues and support quality sleep.

Magnesium is the fourth most abundant mineral in the body and assists with more than 300 bodily reactions that occur constantly. About 50% of magnesium is found in bones, and the other half is divided among cells that make up your tissues and organs.*

A mere 1% of the magnesium in your body circulates in the bloodstream, but that small fraction doesn’t accurately convey magnesium’s importance there, as the body makes maintaining blood magnesium levels a high priority.*

Magnesium is important because it assists in the movement of calcium and potassium across cell membranes, magnesium plays a mighty role in promoting normal nerve cell communication, muscle contraction, and a normal heart rhythm. Magnesium also helps to maintain the strength of cell membranes and bones. Diets that provide recommended levels of magnesium are considered beneficial for bone health.*

Magnesium is an essential mineral that’s very important for many aspects of health, since it’s involved in hundreds of bodily functions, including:

  • Blood pressure regulation
  • Protein synthesis
  • Energy production
  • Blood sugar control
  • Digestive processes like moving stools through the intestine
  • Regulation of heartbeat rhythms
  • Neurotransmitter functions, including those involved in sleep and mood stabilization
  • Balance of nitric oxide in the body
  • Growth and development in babies and children
  • Functions of nerves, muscles and tissue
  • Production of stomach acid

Source: https://www.centrum.com/learn/vitamins-minerals/magnesium/

Positive Beliefs About Aging are Good for Memory Recovery

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From WebMD.com

Older people with mild cognitive impairment (MCI) are more likely to recover their function if they feel good about aging, compared to those who have negative emotions about it, a new study from the Yale School of Public Health says.

MCI is a common form of memory loss. Positive beliefs about aging give older people a 30% better chance of recovering normal thinking.

“Researchers also found that these positive beliefs also enabled participants to recover their cognition up to two years earlier than those with negative age beliefs,” Neuroscience News reported. “This cognitive recovery advantage was found regardless of baseline MCI severity.”

More than 1,700 people over age 65 participated in the study, which was published in JAMA Network Open.

“In previous experimental studies with older persons, positive age beliefs reduced stress caused by cognitive challenges, increased self-confidence about cognition, and improved cognitive performance,” study authors wrote. “We therefore hypothesized that older persons with positive age beliefs would be more likely to recover from MCI and would do so sooner compared with individuals with negative age beliefs.”

“Older persons in the positive age-belief group who started the study with normal cognition were less likely to develop MCI over the next 12 years than those in the negative age-belief group, regardless of their baseline age and physical health,” Neuroscience News reported.

“Considering that positive age beliefs can be strengthened, our findings suggest that age-belief interventions at individual and societal levels could increase the number of people who experience cognitive recovery,” the study said.

References:

  1. Jay Croft, “Positive Beliefs About Aging are Good for Memory Recovery”, WebMD.com, April 13, 2023. https://www.webmd.com/balance/news/20230413/positive-beliefs-about-aging-are-good-for-memory-recovery

Health: There are No Limits

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“Once you pass the age of fifty, exercise is no longer optional. You have to exercise or get old.” ~ Dr. Henry S. Lodge. M.S., Younger Next Year, pg. 113.

People tend not to exercise because they are tired at the end of the day, But, in reality, people are tired at the end of the day not because they get to much exercise of physical exertion, explains Dr. Henry S. Lodge. M.D., leading NY internist and Columbia Medical School Professor. Instead, people are tired at the end of the day because they do not get enough exercise and as a result, they are not fit.

People are mentally, emotionally and physically drained and exhausted from being sedentary, states Dr. Lodge. Study after steady demonstrates that productivity increases and an individual functions better each day when they are fit. In short, time spent exercising and getting fit is life enhancing and extending.

So, make daily exercise a habit or routine like taking a shower or brushing your teeth. In short, your body craves the body’s chemical reaction resulting from exercise and movement.  So it’s important for you to “Do Something Everyday”.

Start exercising at a level that matches your current level of fitness, Dr. Lodge urges. Start out a level that is hard enough to make you sweat like walking at a brisk pace for twenty to thirty minutes. But, before you get started, check with your medical doctor.

Getting and staying fit is wonderful if you’re healthy, but it’s essential and life saving if you’re not healthy. Your life will improve dramatically once you commit to the habit of regular exercise.

Your long term endurance exercise goal should be to do long and slow aerobic exercise for three hours or more at 60% to 65% of maximum heart rate for three hours without getting exhausted.  You should be able to do something like an all morning bike ride for three hours or more well into your sixties, seventies, eighties and nineties.  You should make a real commitment to do something like that at least once a month

If you can get to the level of three hours or more of endurance exercise and stay there, life will be good, says Chris Crowley, New York Times bestselling co-author of “Younger Next Year”. Crowley recommends that you:

  1. Exercise six days a week for at least 30 minutes for the rest of your life.
  2. Do serious aerobic exercise four days a week for the rest of your life.
  3. Do serious strength training, with weights or body weight, two days a week for the rest of your life.
  4. Eat healthy foods and drink plenty of water. Quit eating crappy food like refined sugar, refined carbs and processed foods.
  5. Maintain close relationships and social connections.
  6. Get adequate sleep and reduce stress.
  7. Have an attitude of gratitude.  Always be grateful.

“Open heart surgery is hugely popular these days, apparently because so many guys prefer it to learning about aerobic exercise and working out.” ~ Chris Crowley, Younger Next Year, pg. 116.

Crowley believes that it’s possible that Americans, as a society, “can be radically healthier, more energetic, more fit, more optimistic and effective by making modest, behavioral changes. Putting off 70% of today’s aging is a simple matter: Move a lot more!…quit eating crap!…connect with others!, he emphasizes.” The combination of sedentary lifestyle  and the crappy food we eat is wrecking Americans lives and ruining the economy. The nation spends “20% of our national income on health care”. Half of the amount spent on healthcare could be saved “because 50% of our bad health is simply the result of the ridiculous way we eat and live.”

Final thoughts…staying deeply connected with and caring about family and friends and others are essential for healthy aging and longevity. Staying in touch… caring… is hugely important.

References:

  1. Chris Crowley and Henry S. Lodge, M.D., Younger Next Year, Workman Publishing, 2nd Edition, New York, December 24, 2019.
  2. https://www.youngernextyear.com/bios/

“Younger Next Year: Live Strong, Fit, Sexy, and Smart―Until You’re 80 and Beyond” – According to authors Chris Crowley and Dr. Henry S. Lodge, M.D., men 50 or older can become functionally younger every year for the next five to ten years, and continue to live like fifty-year-olds until well into their eighties. To enjoy life and be stronger, healthier, and more alert. To stave off 70% of the normal decay associated with aging (weakness, sore joints, apathy), and to eliminate over 50% of all illness and potential injuries.